Fruits are widely loved because they are a healthy food source rich in vitamins, minerals, fiber, and antioxidants. Fruits also have a fresh and sweet taste. Bethesda friends should eat fruits every day to maintain body health. Try the following best fruit choices!
Each fruit has different nutritional content and health benefits.
Below is a list of fruits that Bethesda friends should consume regularly because they are among the healthiest fruits. What are they?
1. Apples
Apples are a healthy fruit that can be consumed during a strict diet. This fruit contains a lot of fiber so it can make you feel full for a long time. In addition, apples are low in calories so you don’t have to worry about your calorie intake increasing. Eating apples is also good for the brain and heart. A study published in Critical Reviews in Food Science and Nutrition (2020) found that consuming 100-150 grams of apples per day has the potential to lower high blood pressure, inflammation, and bad cholesterol in the body. In addition, apples help increase good cholesterol levels while maintaining the function of the heart membrane. These benefits are obtained from flavonoid compounds and apple fiber. The flavonoid content also helps prevent dementia which often attacks the elderly.
2. Pineapple
Its sweet and sour taste makes pineapple suitable for dessert after eating. Or it can also be used as a healthy snack during the day. Not only does it taste good, this fruit also contains substances that are anti-inflammatory. This helps Bethesda Friends to reduce the risk of infectious diseases. Pineapple also contains the enzyme bromelain. This enzyme has the potential to help speed up the wound healing process. Bromelain is also an anti-inflammatory agent slot gacor maxwin that can reduce swelling and repair damaged organ layers with new layers.
3. Mango
This healthy seasonal fruit turns out to have a high beta-carotene content. In the body, this beta-carotene substance will turn into vitamin A. Vitamin A and vitamin C which are also contained in mangoes help strengthen the immune system. So, Bethesda Friends are not susceptible to infectious diseases. Mangoes are also rich in natural sugars so they help Bethesda Friends restore energy quickly.
4. Guava
Guava is already known as one of the healthy fruits for dengue fever patients.
This is because this healthy fruit helps increase platelet levels. Several studies have proven this. Guava contains sulfate polysaccharides, flavonoids, quercetin and natural chalcone compounds. These compounds can stimulate platelet production so they are good for Bethesda Friends who are experiencing dengue fever.
In addition, guava’s vitamin C content is very high, which is around 90 mg per 100 grams of fruit. So, consuming 2 pieces (approximately 100 grams) of guava can meet all of Bethesda Friends’ daily vitamin C needs.
5. Pomegranate
Not only does green tea have compounds with high antioxidants, pomegranates do too. The amount of antioxidant compounds in pomegranates is higher. These compounds help Bethesda Friends stay young. Yes, powerful antioxidants prevent free radicals in the body which are the cause of cell damage, including skin cells. Pomegranates are rich in unique polyphenol compounds, such as punicalagin, anthocyanins, and hydrolysable tannins. This is the main source of antioxidants in this healthy fruit.
6. Bananas
Bethesda Friends can rely on healthy bananas as a source of carbohydrates. Yes, this yellow fruit has a high carbohydrate and fiber content so it can make Bethesda Friends feel full longer. In addition, bananas have potassium minerals which are good for Bethesda Friends’ heart health. Potassium will help remove excess sodium levels in the body through urine. If Bethesda Friends consume high sodium intake, Bethesda Friends are susceptible to hypertension which can cause various complications of heart disease. Bananas are also good for relieving diarrhea. The reason is, this healthy fruit which is a source of fiber is good for solidifying Bethesda Friends’ feces. So, the texture of the feces is no longer runny like when you have diarrhea.
7. Watermelon
Watermelon is a healthy fruit that is rich in water. In 100 grams of watermelon, the water content is 91.4 grams. This means that more than 91% of watermelon consists of water. Water is certainly needed to overcome fluid deficiency which can increase the risk of dehydration. When Bethesda Friends are dehydrated, Bethesda Friends are also susceptible to electrolyte imbalance. Well, watermelon also helps restore electrolyte levels in the body. Electrolytes are minerals that have an electrical charge and play an important role in maintaining optimal body performance.
Some types of electrolytes contained in watermelon are: sodium, calcium, potassium, chloride, phosphate, and magnesium.
8. Dragon fruit
Dragon fruit is certainly one type of healthy fruit. This healthy fruit intake is easy to find in Indonesia and several countries in Southeast Asia. Dragon fruit is rich in vitamin C and vitamin E. Both are antioxidants so they can ward off free radicals that cause various chronic diseases. If Bethesda Friends want to get more antioxidant benefits, Bethesda Friends can get them from dragon fruit with red flesh. This type of dragon fruit contains beta-carotene, lycopene, and betalain betacyanin. All three are natural red pigments that are also antioxidants.
A study published in the Journal of Food Biochemistry (2019) found that this healthy fruit has the potential to reduce the risk of breast cancer, prostate cancer, and stomach cancer. The reason is, dragon fruit is rich in flavonoids and polyphenols which have the potential to inhibit the growth and spread of cancer cells. Not only the fruit, dragon fruit skin is also beneficial. The flavonoid content is even 3-5 times more than the fruit flesh.
9. Avocado
Avocado is a fruit that is rich in a fatty acid called oleic acid. Although rich in fat, this fat is actually healthy for Bethesda Friends’ health, even helping to lower bad cholesterol levels. In addition, this fruit is rich in vitamins E, lutein, and zeaxanthin. Vitamin E is an antioxidant and is good for maintaining skin moisture.
Meanwhile, lutein and zeaxanthin are good for eye health, reducing the risk of eye diseases, such as age-related macular degeneration and cataracts.
This is also explained in the journal published by Nutrients (2018). The fat and protein content in avocados helps Bethesda Friends control their appetite.
These two nutrients help increase the hormone peptide YY and reduce the hormone ghrelin. Peptide YY helps to create a feeling of fullness, while the hormone ghrelin triggers hunger.
10. Strawberries
This fruit is indeed small, but it has great benefits for body health. In 100 grams, there are 56 mg of vitamin C contained. This means that strawberries with this dose help meet the daily intake of vitamin C by up to 62 percent. Not only that, this fruit is rich in minerals that are good for maintaining bone density, such as: calcium,
potassium, magnesium, phosphorus, and zinc. Strawberries also contain a special phenolic compound called ellagic acid. This compound has antioxidant, anti-inflammatory, and prebiotic potential or supports the sustainability of good bacteria in the intestines. Basically, fruits are one of the healthy intakes that Bethesda Friends must consume every day. Make sure Bethesda Friends consume 150 grams of fruit or the equivalent of a third of a plate in one meal.