Fruits for health

The good news is finding healthy fruits are not difficult. They are everywhere. The bad news is consuming them too frequently can create abnormal blood sugar levels. Be cautious of your blood sugar levels as you consume fruits.

Apples

Good: They may help reduce the risk of cancers, cholesterol, heart disease, and digestion. They are rich in antioxidants and good source of fiber.

Not so good: Like most fruits they contain high amounts of sugar. Many people mistake store bought apple juice as healthy. It’s really not, you must juice the apples yourself.

Preparation Ideas: They are good raw or sliced up with natural peanut butter spread. They are also tasty on sandwiches, like chicken.

Bananas

Good: They are a good source of potassium and fiber. Many weight lifters use them to increase their energy levels and avoid muscle cramps.

Not so good: They can be high in sugar.

Preparation Ideas: They are good raw, with natural peanut butter, or in oatmeal. They are also good for smoothies, particularly with strawberries.

Blackberries

Good: They are a good source of vitamins and minerals such as, vitamins C & K, fiber, and manganese. They are rich in antioxidants, which may help reduce risks in cardiovascular diseases and cancers.

Not so good: They can be hard to find because they go bad rather quickly.

Preparation Ideas: They are tasty raw, in yogurt, or in cottage cheese.

Blueberries

Good: This healthy fruit is a favorite of nutritionists and scientists, particularly because of the positive effects they have on your brain. Studies suggest they help with your motor function and memory and are good source of fiber. Their abundant antioxidants can help in the prevention of certain cancers, cardiovascular diseases, lowering cholesterol.
Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: They are good raw, in yogurt, or in cottage cheese.

Cantaloupe

Good: It’s a high volume food, meaning they contain a lot of water and fiber, which can curb your appetite. It’s low in calories and cholesterol and can help with high blood pressure. They are also a good source of vitamins and minerals, like vitamin A and beta-carotene.

Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: They’re fantastic raw and or on a salad. Many people juice them too.

Cherries

Good: Studies suggest they are great in fighting cancers. They are anti-inflammatory and rich in antioxidants.
Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: They are easy to eat raw and as a dessert substitute. You can also add them to your oatmeal, salads, or cottage cheese.

Cranberries

Good: They are low in calories and provide a good source of fiber and vitamin C. Studies suggest their high levels of antioxidants help in the prevention of cancers. They are well known to help women with urinary tract infections.
Not so good: They are actually pretty low in sugar, however, once they are dried and sweetened the sugar and calorie levels increase significantly.

Preparation Ideas: They can be eaten raw, although they are a bit tart. I like them in salads. If you are a runner or someone who spend a lot of time with cardiovascular exercise, the dried ones are great in a trail mix or salad.

Grapefruits

Good: They are low in calories, saturated fat, and cholesterol. They are also a good source of fiber and vitamins A & C. It’s still being debated, but some studies suggest grapefruits help with your metabolism to lose weight.

Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: You can slice it in half and eat it raw with a spoon or peal the skin off and eat it that way. Many people also make grapefruit juice.

Grapes

Good: Grapes are low in saturated fat and cholesterol. They are very easy to snack on. They are helpful in the reduction of cardiovascular diseases and risk of cancer.

Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: I personally like to snack on them raw. They can also be added to salads or cottage cheese.

Honeydew

Good: It’s a high volume food, meaning it contains a large amount of water and fiber, which can curb your appetite. They are low in calories, saturated fat, and an excellent source of potassium and vitamins B6 & C.

Not so Good: They can be high in sugar relative to calorie count.

Preparation Ideas: Slice them and eat them raw or they can also be tasty on a salad.

Kiwi

Good: Kiwi’s are an extremely healthy fruit. They are a good source of vitamins A, E, & K, fiber, magnesium, and an abundant source of vitamin C (more than an orange). They serve as a blood thinner, which helps with your heart and cardiovascular problems.

Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: Peel the skin, slice them up, and eat them raw, or add them to salads.

Mangos

Good: In my opinion, one of the tastiest fruits to eat. They are a high volume food, meaning it contains a large amount of water and fiber, which may curb your appetite. They are a good source of vitamins and minerals like vitamins A, C, & K.
Not so good: They can be high in sugar relative to calorie count and carbohydrates. More than other healthy fruits.

Preparation Ideas: I like them raw, in a salad, or juicing them (& drink the pulp).

Oranges

Good: They are best known as a good source of Vitamin C, but that’s not all they have. They provide a source for other vitamins and minerals, such as fiber and potassium. Studies also suggest they have nutrients that can help fight cancers, lower blood pressure, and lower cholesterol.

Not so good: They can be high in sugar relative to the calorie count. Also most people think store bought orange juice is equivalent to an orange. It’s not. The sugar content in the juice is high.

Preparation Ideas: I generally eat them raw and they are easy to take with you on the road because the skin acts as a natural container and you can peel it off any where you go. Many people put them on salads and juice them naturally as well.

Peaches/Nectarines

Good: Although these healthy fruits have differences, they have common traits, so I’ve put them together. They are a good source of vitamins A, C & K, potassium, fiber, and low in calories. They also provide a decent amount of antioxidants.
Not so good: They can be high in sugar relative to the calorie count.

Preparation Ideas: They are easy to pack and eat raw, but many people put them on salads. I like to grill or bake them and sprinkle a little cinnamon on them.

Pears

Good: They are low in calories and provide a good amount of fiber, vitamins C & K, and potassium. Their antioxidants help the immune system fight off diseases, viruses, and bacteria. They are also helpful in cardiovascular disease prevention.
Not so good: They can be high in sugar relative to calorie count.

Preparation Ideas: I think they are best raw, on a salad, or on a chicken sandwich.

Pineapple

Good: They are an excellent source for vitamins B6, C, and manganese. Pineapples contain an enzyme called bromelain, which can help with digestion, be used as a healing agent, or an anti-inflammatory agent.

Not so good: They can be high in sugar relative to the calorie count.

Preparation Ideas: In my opinion, like most healthy fruits, they are best eaten raw, but they are good grilled or baked.

Raisins

Good: They are so easy to eat and they provide a lot of energy and little fat. They are rich in many antioxidants and contain the mineral called boron, which may contribute to bone and joint health. Look for organic raisins to avoid grapes that are grown with chemicals and pesticides.

Not so good: They can be high in sugar relative to the calorie count and carbohydrates, while being low in vitamin C. The grapes they come from may be grown with different chemicals and pesticides.

Preparation Ideas: They are a great snack raw or addition to a salad or nuts for a trail mix.

Raspberries

Good: They contain a high amount of fiber, vitamin C, and manganese. As well as many other vitamins and minerals. They are rich in antioxidants, specifically ellagic acid, which studies suggest helps prevent cell damage and fight cancer.

Not so good: They can be high in sugar relative to their calorie count.

Preparation Ideas: They can be eaten raw, in a salad, or I like them in low-fat cottage cheese.

Strawberries

Good: They are rich in antioxidants that can help fight heart disease and prevent certain cancers, which makes them very healthy fruit. Also, they are a good source of vitamin C, manganese, and fiber.

Not so good: They can be high in sugar relative to the calorie count.

Preparation Ideas: Strawberries are a great healthy fruit compliment to many dishes. They are great raw, in a salad, or in low-fat cottage cheese or yogurt. I also make smoothies with them that include bananas.

Watermelons

Good: This healthy fruit is a high volume food, meaning they contain lots of water and fiber, which can help curb your appetite. They are low in calories and a good source of vitamins A, C, B1 & B6. Studies suggest they have antioxidants that help in the prevention of certain cancers.

Not so good: They can be high in sugar relative to their calorie count.

Preparation Ideas: They are great raw or in a healthy fruit salad.