Fruits and vegetables are an important component in human nutrition. Everyone knows about their benefits. Eating ripe, juicy fruits allows you to maintain your health at the proper level. Each individual fruit has a certain taste and beneficial properties. When they are included daily in the diet, the body is enriched with micro- and macroelements and vitamins. Finding out which fruit is the healthiest is perhaps difficult. We can only highlight a dozen fruits that have a beneficial effect on the health of the body.

What should be the healthiest fruit?

According to scientists, in order for the body to receive the required amount of essential vitamins and elements, you need to eat up to 600 grams of fruit during the day.

Many people don’t even realize that vegetables and fruits of the same color contain similar substances. Red foods, for example, contain lycopene, while white foods contain sulforaphane. Green foods are considered the most useful, because they contain vitamin K, folic acid, carotenoids, and Omega-3 fatty acids. With regular consumption of green fruits, the process of hematopoiesis and weight are normalized, and the condition of the skin improves. These products help fight such an insidious disease as diabetes.

After conducting research, scientists were able to find out that regular inclusion of fruits in the diet reduces the likelihood of developing cancer. Fruits that protect the body from adverse effects and prevent the development of many diseases, in particular type 2 diabetes, include apples, blueberries, bananas and grapes.

Fresh fruits are considered “living” food, because usually they are not cooked. Thanks to this, important enzymes remain in them, which die if the product is processed at high temperatures. Enzymes recharge every cell of our body, as a result of which you don’t have to worry about your health.

The nutritional value of the product may depend not only on whether heat treatment was used during preparation, but also on the conditions under which the product was grown. When choosing, you need to give preference to fruits that grow in your region. This makes it possible to obtain an environmentally friendly product, during the growth of which no chemical treatment was used. If possible, it is better to purchase food from people who grow it themselves. Recently, more and more producers are striving to make a quick profit, so they use chemical treatment during cultivation, so that the plants do not get sick or are affected by bacteria. But often in the struggle for the harvest, components that are not entirely useful are used.

When choosing fruits that will only bring health benefits, you should give preference to eco-products.

It is better to choose fruits that have not grown in greenhouse conditions, because they do not receive enough sunlight during the growth and development of the fruit. In addition, greenhouse plants can be treated with growth accelerators or other harmful drugs.

These juicy products can be eaten fresh, aromatic jam is prepared from them, they are dried for compotes, frozen in the freezer, boiled and baked. Of course, fresh fruits contain the maximum amount of substances necessary for health. There are much fewer nutrients left in canned food. During processing, a large number of vitamins are destroyed. This applies to jam and marmalade. They can only be used as a tasty addition to tea. If you use them frequently, it is worth remembering that a large amount of sugar and other components may be added to the composition, which is not always healthy.

Fruits are often imported from other countries. To ensure their safety, they can be treated with special substances. Before eating such fruits, it is recommended to wash them with water and soap. When choosing imported fruits, it is worth looking at what region or country they were brought from, how high-quality their transportation was, and whether the conditions for their storage were met.

It is hardly worth buying strawberries in winter; at this time they can be stuffed with various chemicals, so there will be little benefit from such a product. You should not choose fruits that have an ideal presentation. Most likely, they are waxed, which is also not very useful.

What comes first?

It is perhaps difficult to say which fruit is the healthiest in the world. Both adults and children enjoy eating these delicious fruits. They are especially useful for women, because thanks to the components found in the sweet fruits, they manage to maintain youth and elasticity of the skin, strengthen nails, and make hair shiny. It is no coincidence that perfumers, when making eau de toilette, introduce fruity notes into it. This scent makes you feel irresistible and desirable. The benefits of these fruits for maintaining your figure are no less important. By adding the right amount of fruits and vegetables to your daily diet, you can significantly reduce weight. By doubling the proportion of ripe fruits in your diet, you can see real results within just a few days.

Many products are more important for women than for men. Ladies should include more apples and pears in their diet. They contain folic acid, copper, and iron, which are very important during pregnancy, after childbirth and menstruation. And the presence of fiber in them has a beneficial effect on the functioning of the digestive tract, stimulating the intestines and gently cleansing it.

Pears are called an antibiotic plant that helps reduce bad cholesterol and strengthen the immune system. During pregnancy, they maintain normal glucose levels. They are also useful during breastfeeding, as they affect the quality of milk. When choosing pears, it is better to give preference to juicy and ripe fruits with elastic skin. It is believed that the more aromatic the pear, the healthier it is and the more beneficial vitamins and minerals it contains.

Often, lovely ladies can change their mood for no reason, they become irritable and whiny. To protect against stress, it is recommended to include apricots in your diet. It is thanks to the vitamin B contained in them that you can get rid of stress. These bright yellow fruits are often called fruits for women. They were especially loved in southern countries. The beautiful concubines, trying to please the Sultan, ate apricots in very large quantities, which immediately affected their skin, hair, and nails. The daily norm of apricots is 10-15 fruits, and the body will receive the required amount of useful components and beta-carotene.

A banana will bring undoubted benefits to the body. There is hardly a girl or woman who does not like bananas, because they have a very pleasant taste. Eating bananas during your period can relieve pain and reduce bleeding, and they are also good for PMS.

Nursing mothers should include bananas in their diet while breastfeeding. They help lift your mood and restore the balance of vitamins and minerals after childbirth. In addition, eating bananas during this period helps the baby improve intestinal function. It is believed that mini bananas are healthier, and they are sweeter, softer and more flavorful.

It is better for men to give preference to products that contain vitamins and minerals necessary for the male body - primarily tocopherol and zinc. They protect the body from problems with the genitourinary system and protect against impotence.

The fruits that are important for men include the following fruits.

  • Banana. This fruit has a beneficial effect on potency. It is considered an aphrodisiac. Its consumption in sufficient quantities prevents inflammatory processes. Bananas should also be included in the diet to support the nervous system - this product helps relieve tension and normalize mood.
  • Avocado. It is worth including this exotic fruit in your diet to increase libido. Its use also helps reduce bad cholesterol and cleanse blood vessels.

  • Pomegranate. Eating juicy pomegranate seeds helps protect against cancer. Pomegranate is considered a barrier against prostate cancer; its use helps improve blood composition and dilate blood vessels.
  • Apricots. This yellow aromatic fruit is useful for those who want to prolong sexual intercourse for a longer time.

  • Durian. Although this fruit can be tasted in exotic countries, it is considered a fruit of love. At home, almost all men, without exception, use it.
  • Oranges and lemons. These citrus fruits contain a large amount of vitamin C, which strengthens the immune system and increases potency.

In addition, men should pay attention to grapes, raspberries and mangoes. These fruits help lift your mood, increase libido, and improve the functioning of the reproductive organs.

Fruits are especially important in the diet for children. They are not only tasty, but also very healthy. When adding fruits to your child’s diet, you should keep in mind that red and yellow fruits can cause allergic reactions. The baby's first complementary food consists of apples, and it is worth choosing green fruits. Apples contain vitamins and minerals necessary for the development and growth of the baby, iron and potassium.

After apples, these fruits are considered the most popular fruits for children.

  • Apricot. They contain iron, calcium, potassium, folic acid and zinc, in addition, there is carotene and fiber.
  • Citrus. It’s worth buying oranges and tangerines for kids not only for the holidays. Although citrus fruits are rich in important vitamins, consuming them in large quantities can cause an allergic reaction in the form of rash, irritation, and itching.
  • Bananas Children are especially fond of them; they are included in the diet in the first months of a baby’s life. Bananas have a lot of potassium.
  • Pears. The fruits contain sorbitol and fiber. Their consumption helps improve the functioning of the digestive system.
  • Plums. Plums contain carotenoids, vitamin C, and pectin. It is enough for a child to eat 5-6 fruits a day. Plum is especially useful for preventing constipation, but in large quantities it can cause diarrhea.

Often children do not want to eat fruit. In this case, you can make bright fruit slices, add them to cottage cheese, ice cream, and make compotes and jelly from the fruits.

TOP 10 best fruits

Many people have their own preferences for choosing one fruit or another. For some, the juiciness of the fruit is important, some prefer hard, sour fruits, and others value sweetness, color and aroma. We can highlight the TOP 10 best fruits that are the most delicious and healthy.

  • We can rightfully put in first place apples. This is the most popular product all over the world. Everyone, without exception, should eat it every day. It’s not for nothing that the famous saying goes that if you eat one apple a day, you won’t need a doctor. The pulp of apples contains vitamins A, C and E, as well as B vitamins, manganese and magnesium. It is recommended to eat apples with the peel due to the presence of fiber and pectin in it. Apple seeds contain iodine, so you can eat the fruits along with them. When this product is included in the diet, the functioning of the digestive system is improved. Eating apples prevents the development of diabetes mellitus and reduces the risk of developing cancer.

Apples are low in calories, but at the same time they are very filling, so they are used in many diets for weight loss.

  • Bananas. These delicious fruits are very popular. Due to their excellent mineral and vitamin composition, they have a positive effect on the functioning of the nervous system. Tryptophan, which is found in their composition, helps to elevate mood, since this amino acid is converted into serotonin, the so-called hormone of joy. Bananas contain important elements, including potassium, calcium, magnesium, copper, selenium and calcium. Bananas should be included in the diet for problems with the gastrointestinal tract, to normalize blood pressure, and strengthen the heart muscle. This fruit is recommended for those who want to quit smoking.

  • Apricots. The most useful fruits include apricots, peaches and nectarines. Apricots are 40 percent organic sugars. The tender, juicy and sweet fruit is not only tasty, but also very healthy due to its optimal mineral complex. It is believed that apricot seeds, peeled from the hard shell, kill pathogenic cells. With their frequent use, you can improve the functioning of the genitourinary system, strengthen the heart and blood vessels. The fruit is also necessary for the intestines - when consumed, a gentle cleansing of the body occurs.

  • Pear. The Chinese consider this juicy, sweet fruit to be the fruit of longevity. Eating pears helps improve the functioning of the heart muscle and normalizes the functioning of the stomach and intestines. They should be included in the diet due to the presence of folic acid. Many pear varieties contain iodine. It should be noted that these fruits are not recommended to be eaten on an empty stomach; it is better to do this 40-50 minutes after eating.

  • Kiwi. This delicious fruit is loved by many not only because of its taste. It contains a huge amount of vitamins. For example, there is more vitamin C than in citrus fruits. This fruit is low in calories, so it should be included more often in the diet during diets. Its use helps strengthen the cardiovascular system. Kiwi should be included in the diet for those who suffer from heartburn or constipation.

  • Lemon. This fruit is considered a winner among products for strengthening the immune system and fighting colds. This is an excellent fat burner. A drink with a slice of lemon helps reduce appetite and break down fat cells. Lemons contain a huge amount of ascorbic acid. With their regular use, free radicals are eliminated.

  • Persimmon. China is considered the birthplace of this orange fruit. Translated, persimmon means “divine fruit.” Persimmons have even more vitamins than apples. Eating orange fruits has a beneficial effect on the gastrointestinal tract. This fruit is good for the liver; it improves the functioning of the urinary system. Thanks to persimmon, the body is cleansed, waste and toxins are removed. It contains beta-carotene, which is especially beneficial for improving vision and skin.

  • A pineapple. Those who are trying to lose weight are definitely familiar with this exotic fruit. It contains bromelain, which helps burn fat deposits and speeds up metabolism. Eating pineapples slows down age-related degenerative changes, improves the immune system, improves the functioning of the digestive organs, and reduces the risk of fractures and the development of osteoporosis.

  • Avocado. Almost half of this fruit consists of fat, it contains copper, potassium, as well as B vitamins, vitamin C and K. Although it contains a lot of fat, eating avocado helps reduce body fat. The fruit should be included in the diet to strengthen the immune system. It is also useful for the liver, as it prevents its destruction. It is used for problems with the heart. The fruit should be included in the diet for problems with the gastrointestinal tract; its effect is especially beneficial for gastritis. When eating avocado, the condition of the skin improves, nails become stronger, and hair becomes thick and shiny.

When buying certain fruits, many may not know the history of their origin and what unique properties they have.

If we talk about bananas, it turns out that the fruits do not grow on a palm tree. This is a grass that reaches a height of up to 15 meters. Bananas themselves are called berries. They can be not only yellow. The berries can be pink, green, yellow or orange. Bananas also come in red, black, blue and even striped. Bananas vary not only in color, but also in size. The largest size of bananas is the “Kluay” variety - they grow up to 35 cm. But the minimum size of bananas is only 2.5-5 cm, but they are very sweet fruits. The calorie content of bananas is 70 kcal per 100 grams. Those who like unripe fruits should know that their calorie content is higher than ripe fruits and is 110 kcal.

Many people love kiwi for its taste, but not everyone knows that it should be eaten whole, along with the fluffy rind, because it contains a lot of valuable components.

Watch the video below to learn about the five healthiest fruits.

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Many girls who watch their figure often snack on fruit and even replace it with dinner, considering it a low-calorie and healthy food. Unfortunately, not all fruits are equally beneficial for our figure. Many of them contain too much sugar - almost like chocolate candies.

website I decided to figure out which fruits I can eat more of and which ones are better to limit.

5th place

Thanks to its low sugar content, vitamin C and antioxidants, berries They definitely won’t harm your figure, on the contrary, they help produce collagen And burn excess fat.

And here avocado far not a dietary product. The Spaniards call this fruit " oil in peel": the energy value of an avocado is 227 kcal. Therefore, in small quantities it is more suitable as a spread or dressing.

4th place

IN watermelons And melons- high fiber and water content, so they quickly fill you up and have a diuretic effect. These berries help remove toxins and deal with problems such as cellulite And acne. Great for saving in the heat, helping restore water balance, which is also necessary for the beauty of the figure and skin.

Pear has a significant minus: this fruit may disrupt bowel function, because it has the strongest strengthening effect.

3rd place

Strawberry- one of the best products for proper nutrition. The aromatic berry contains fiber, vitamin C, a lot of water and little sugar, which helps destruction of cellulite.

Apricots They are quite heavy foods. Overeating apricots can lead to indigestion, and their main danger lies in the pit. If you like apricot kernel nuts, you should know that they contain a substance amygdalin, which forms in the stomach hydrocyanic acid. This the strongest poison, which in large quantities can cause nausea, dizziness and loss of consciousness.

2nd place

Apples - one of the most dietary fruits. In them completely no fat, and the energy value is only 60–100 kcal. Apples perfectly satisfy hunger because they contain a lot of fiber and also help fight cellulite thanks to antioxidants and pectins. powerful fat-burning properties. Grapefruit enzymes help actively process calories. Any high-calorie dish (no more than 800 kcal) will not harm your figure at all if you eat it with half a grapefruit.

And here banana - the most calorie fruit. Bananas take a long time to digest, and recently scientists have found substances in them that block cell function involved in the process of fat breakdown.

Suppliers and fans of overseas fruits and berries, such as guava and acai, insist on their super benefits. However, the results of recent studies will please lovers of apples and grapes: the most vitamins are contained in foods familiar from childhood - albeit not always local.

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If you dig a little deeper, it turns out that we often classify as fruits and berries something that actually does not belong to them. Without going into botanical details, let's look at how gastronomy divides so-called fresh fruits into six categories:

Subtropical fruits include all citrus fruits (orange, grapefruit, tangerine, lemon) plus persimmon, fig, pomegranate. They are rich in vitamin C, potassium and folic acid. Vitamin C not only acts as a shield against colds, but also synthesizes collagen. Potassium supports normal blood pressure, and folic acid promotes healthy cells.

Tropical fruits (papaya, kiwi, pineapple, banana, mango) are sources of the same vitamins and microelements as the previous group. Manganese is added to them, which is beneficial for bones, the thyroid gland, the nervous system and maintaining normal blood sugar levels.

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Stone fruits (cherries, sweet cherries, apricots, peach, plums) provide beta-carotene, potassium and vitamin C.

Pome fruits (apple, pear, quince, rowan) contain vitamin C and potassium, as well as fiber.

The beneficial properties of fruits are not limited to loading doses of vitamins, minerals and fiber. Let's figure out what the healthiest fruits, berries and fruits are found on store shelves, which are most important for the body as a whole and external attractiveness in particular.

Blueberry

Nutritional value per 100 g: 24 kcal

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For good health: Blueberries rank first in antioxidant activity among dozens of other berries and fruits (and vegetables, by the way, too). Without exaggeration, it can be called the most useful berry in the world. In particular, anthocyanins, which give blueberries their beautiful blue-violet color, improve memory and enhance learning ability. Blueberries help reduce the risk of developing age-related diseases such as Parkinson's disease and Alzheimer's disease. But its ability to improve vision is a myth. But the glycosides contained in the berries can reduce the risk of cataracts and glaucoma. Note for vegetarians: blueberries contain a lot of iron.

For beauty: Blueberry antioxidants are welcome guests in anti-aging face creams.

Apples

Nutritional value per 100 g: 52 kcal

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For good health: Apple - the healthiest fruit - also contains antioxidants and flavonoids, which can help reduce the risk of developing diabetes and asthma. One apple every day for a year can replace a cardiologist: the fruit reduces the level of “bad” cholesterol and increases the level of “good” cholesterol. The cardiovascular and digestive systems will be grateful to polyphenols and pectin.

For beauty: Fruit acids contained in apples are the active ingredients of most peelings.

Grapefruit

Nutritional value per 100 g: 35 kcal

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For good health: An antioxidant called naringenin contained in grapefruit minimizes the risk of developing type 2 diabetes. Plant nutrients are good for your gut, pectin lowers cholesterol, and lycopene and flavonoids may protect against cancer. Alas, contrary to popular belief, grapefruit does not burn fat and calories, but it can speed up digestion and remove toxins.

For beauty: The essential oil of this citrus relieves fatigue and invigorates. Cosmetics with grapefruit extract successfully fight cellulite and swelling, lighten pigmentation and exfoliate dead cells.

Grape

Nutritional value per 100 g: 67 kcal

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For good health: Grapes contain the most polyphenols. The main one, resveratol, reduces blood pressure and the risk of blood clots. Resveratol may also help stop the spread of many types of cancer, including breast cancer. Grapes fight all types of inflammation. Dark varieties contain more useful substances than white ones.

For beauty: Grape seed oil preserves hyaluronic acid reserves and effectively fights the culprits of aging - free radicals.

Cranberry

Nutritional value per 100 g: 46 kcal

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For good health: The antibacterial properties of these red wild berries help in the prevention and treatment of infections and viruses; it is not for nothing that doctors recommend drinking cranberry juice before and during epidemics of acute respiratory infections and influenza. Unsweetened juice will also replace mouthwash: antioxidants with the long name proanthocyanidins kill bacteria that cause unpleasant odor and tooth decay.

For beauty: Cranberry significantly improves the condition of problematic, oily and combination skin.

Three facts about fruits

1. Women need to eat three servings of fruit and berries per day.

2. EU legislation equates carrots, tomatoes, cucumbers, ginger, and sweet potatoes to fruits. This allows the production and export of preserves and jams, which, according to EU rules, can only be fruit or berry.

3. Frozen fruits are just as healthy (if not more so) than their fresh counterparts. The fruits begin to lose nutrients as soon as they are picked. But the time from garden to plate can take weeks. Freezing fruit immediately after picking helps preserve most of the nutritional value.

Fruits are rich in vitamins, microelements, fiber, contain a minimal amount of calories, and are the basis of dietary and baby food. However, their use also has a negative side: it can cause indigestion, surges in blood sugar, allergic reactions, and destruction of tooth enamel. The benefits and harms of fruits are determined based on the individual tolerance of a particular product, the presence of diseases, and a person’s need for certain vitamins.

What are the benefits of fruits for the body?

The benefits of fruits for the body lie, first of all, in the high content of healthy fiber, fructose, vegetable protein, pectin, and fruit acids. In addition, fruits contain a healthy vitamin and mineral complex.

  1. Fiber – is responsible for cleansing the digestive system, quickly saturates, maintains a feeling of fullness, thereby reducing the risks of overeating. Eating fruit in the evening allows you to avoid difficulties with defects in the morning: the gastrointestinal tract copes with the breakdown of food and absorption of nutrients faster and better.
  2. Fructose is a type of healthy glucose that does not harm your figure and does not upset the balance of blood sugar. The substance is low in calories, helps in weight loss, improves body tone, and is a useful source of energy.
  3. The benefits of fruit acids– in stimulating the regeneration of skin cells, saturating them with collagen and elastane, preventing moisture loss. Salicylic acid is useful in the treatment and prevention of skin diseases, has anti-inflammatory, wound-healing properties, ferulic and mandelic acids fight photoaging of the skin.
  4. Pectin – prevents cholesterol deposits and the development of cancerous tumors, normalizes sugar levels, and removes carcinogens.
  5. Vegetable protein– a useful building material for muscle, joint, and bone tissue, and is also involved in the production of hormones.
  6. Vitamins of group B, K, PP, potassium, copper, magnesium, iron, phosphorus - regulate the production of hemoglobin, blood clotting, blood pressure, strengthen the walls of blood vessels and the heart muscle.
  7. Vitamins A, C, B12, E– improve liver function, strengthen the immune system, and, thanks to its beneficial antiseptic properties, protect against the proliferation of viruses and bacteria.

The medicinal properties of fruits help in the prevention of vitamin deficiency, constipation, colds, anemia, kidney disease, liver disease, pancreas and thyroid glands.

The healthiest fruits for the human body

The solution to the question of which fruits bring greater health benefits is based on a thorough analysis of the needs of a particular person, his age, gender, and the presence of diseases.

Women and girls are recommended to include in their daily diet apples, peaches, bananas, pears, rich in folic acid, potassium, iron, copper, and B vitamins. Thanks to their beneficial properties, the female body can more easily cope with hormonal surges during menstruation, pregnancy, and the lactation period. They improve mood and appearance, normalize the functioning of the gastrointestinal tract and circulatory system.

For health and full functioning, the male body needs zinc, selenium, vitamins B, C, D, A, E. At the same time, large amounts of iron and copper can be harmful and cause disruption of the heart. A healthy menu for men should include apricots, pomegranates, avocados, bananas, oranges, grapes, mangoes. The exotic fruit is considered a natural aphrodisiac that increases potency. The beneficial properties and composition of fruits improve sperm quality, reduce the risk of prostate inflammation, and have a beneficial effect on a man’s reproductive functions.

The apple is recognized as the healthiest fruit for baby food. It contains iron, potassium, a complex of vitamins necessary for the growth and development of the baby. Apricots, prunes, and pears will also be beneficial, as they will help develop children's digestive system.

Important! The greatest benefit for any person will come from seasonal fruits that have grown and ripened naturally in the area of ​​​​his permanent residence.

What fruits help you lose weight

Various diets and fasting days are based on the benefits of fruits, allowing you to maintain your figure and lose extra pounds.

Citrus fruits are recognized as leaders in fat burning. They contain beneficial flavonoids - substances whose properties prevent the formation of fatty deposits and improve metabolic processes.

Tangerines, lemons, and grapefruit are low in calories, break down fats from other foods, and contain a high dose of beneficial vitamin C.

Kiwi also contains a significant amount of beneficial ascorbic acid, potassium, magnesium, sodium, and fiber. The fruit normalizes protein metabolism and promotes weight loss.

The healthy norm recommended by nutritionists is 2-3 fruits per day, in the form of fruit salad, freshly squeezed juice, or smoothies. Eating citrus fruits on an empty stomach is not recommended, as it can be harmful due to the active production of gastric juice.

When losing weight. It includes bromelain, which has the beneficial property of accelerating the breakdown of fat. To eliminate the feeling of heaviness and easily digest food, you need to drink a glass of pineapple juice or eat a few slices of fresh fruit after eating.

Important! Pineapple, kiwi, and citrus fruits can be consumed for weight loss only in the absence of diseases of the gastrointestinal tract. Otherwise, they can cause harm to health and aggravate the course of the disease.

Apples and pears are the most affordable and popular fruits for weight loss, rich in a balanced mineral-vitamin complex, antioxidants, insoluble fiber, and organic fruit acids.

Important! Sour varieties of apples and pears whet your appetite! For a diet or fasting day, you should choose sweet and sour fruits.

During fasting days, you can eat up to 1.5 - 2 kg of apples.

The benefits of fruits for children

Healthy fruits begin to be introduced into a child’s diet in the form of purees from 5 to 6 months of age. Thanks to their structure and beneficial properties, they develop the digestive system of the child’s body and prepare it for adult food. Fruit purees and juices are a source of useful macro- and microelements. The hard fruits help strengthen teeth and gums. It is important to carefully monitor your baby’s reaction to a new product.

For children of kindergarten and primary school age, the only restriction in the consumption of fruits can be food allergies. In its absence, fruits offered for breakfast bring enormous benefits: they activate metabolism and digestion, charge you with the necessary energy, stimulate brain function and the production of serotonin (the hormone of joy).

What fruits can you give your child?

From 7 to 8 months you can add pear, peach, apricot, plum, and red varieties of apples. A baby can become familiar with cherries by 10–12 months.

Is it possible to give children exotic fruits?

According to pediatricians, the introduction of exotic foods into a child’s diet, the benefits of which are questionable, should be postponed until 3 years. Exotic foods can be harmful: the baby’s digestion will not be able to process unusual food, allergies will develop, and bowel problems will occur.

You should not completely give up eating exotic fruits, since they can be useful for a growing child:

  • Pomegranate contains vitamins C, A, B, iron, iodine, potassium, and silicon. Pomegranate juice has antipyretic properties, increases hemoglobin levels, and helps prevent helminth infection;
  • pomelo has antiviral properties due to its high content of ascorbic acid;
  • mango is rich in healthy beta-carotene, necessary for the production of vitamin A;
  • Pineapples contain a complex of useful microelements that stimulate digestion.

Children do not feel an urgent need to consume exotic foods.

Important! Exotic fruits can cause severe allergies. Before offering fruit to a child, it is worth calculating its possible benefits and harm to children's health.

How to eat fruits correctly

How many fruits can you eat per day

The rate of fruit consumption depends on gender, body type, and individual tolerance. The general recommendation is no more than 200–300 g per day.

Men, athletes and people leading an active lifestyle can eat up to 0.5 kg of various fruits without harm to their health.

Women, as well as overweight people, are advised to pay attention to the calorie content of the product. One serving should not exceed 60 kcal. This is one medium apple, a bunch of grapes, half a banana or 2 peaches or a tangerine. You can eat no more than 2 such servings per day.

Is it possible to eat fruit at night?

Fruits can be beneficial or harmful when consumed at night: this is due to the glucose content in them. It is not recommended to eat sweet fruits after 6 pm. Insulin production decreases at this time, the body does not have time to process sugar and stores it in the form of fat cells.

Fruits such as pears, grapes, apples are also not recommended before bedtime, as they increase the production of gastric juice and stimulate appetite.

The ideal fruits to eat for dinner are citrus fruits. This is due to their high degree of digestibility and low calorie content. Thanks to their properties, they help to relax, overcome insomnia, and normalize the functioning of the heart and brain.

It is acceptable to include mangoes and figs in a healthy evening snack. They are combined with fermented milk products, normalize the functioning of the gastric mucosa, and satisfy hunger.

When is it better to eat fruit: before or after meals?

Nutritionists agree that fruits are beneficial 30 minutes before the main meal or an hour after.

The maximum benefit comes from fruits eaten on an empty stomach: this way they freely enter the large intestine, where they are actively broken down and microelements are absorbed. Their beneficial properties are manifested in stimulating intestinal motility, facilitating defects, eliminating the processes of gas formation and fermentation.

What is the best way to eat fruit?

The healing properties of fruits are manifested when they are consumed fresh, uncut.

As a result of heat treatment, some useful macro- and microelements are destroyed, in particular vitamin C.

Whole fruits will bring great benefits: they create the necessary load on the jaw and teeth, clean them, and stimulate intestinal motility. They better preserve the fiber necessary to cleanse the gastrointestinal tract.

Important! Eating fruits in fresh, unprocessed form can be harmful in the presence of gastrointestinal diseases, as well as during lactation, after childbirth.

Frozen foods are also suitable for healthy nutrition: they retain a large share of their beneficial properties.

Canned fruits bring the least benefit, and sometimes even harm. Heat treatment kills vitamins, sweet syrup increases sugar levels.

What do fruits go with?

The beneficial use of fruits involves their harmonious combination with other fruits, foods, and drinks:

  1. Sweet fruits are combined with each other, as well as cream, fermented milk products, cottage cheese, sour cream, cereals, and milk.
  2. Sweet and sour (apple, apricot) - compatible with vegetables, cereals, fermented milk, protein products, herbs, bread, meat, cheese.
  3. Sour ones (especially citrus fruits) are ideal for meat, nuts, fish, seafood, and starchy vegetables.

The following combinations can cause harm:

  1. Mango, grapefruit, durian - with alcohol. They block the production of liver enzymes, increase the harm and effect of drinks, cause diarrhea, poisoning, and intoxication.
  2. Sweet fruits and dried fruits, together with sour ones, take longer to digest, causing bloating and increased gas formation.

In addition, it is dangerous to combine grapefruits with medications for hypertension, heart medications, and antibiotics. They enhance the absorption of drugs by the liver and kidneys, causing an overdose and worsening the condition.

Use of fruits in cooking

You can make many healthy salads, smoothies, cocktails, preserves, jam, purees, juices, and compotes from fruits. Fresh, dried, frozen fruits are used as fillings for pies, casseroles, and cereal porridges.

Recipe 1: Fruit salad

Ingredients:

  • green and yellow apple - 1 pc.;
  • tangerine – 1 – 2 pcs.;
  • banana – 1 pc.;
  • pear (hard) – 1 pc.;
  • grapes (raisins) – 15 – 20 pcs.;
  • lemon juice – ½ tsp;
  • natural yogurt – 2 – 3 tbsp. l.;
  • vanillin, cinnamon - to taste.

Preparation:

  1. Rinse the food thoroughly, peel the banana and tangerine.
  2. Cut the apples into medium cubes and lightly sprinkle with lemon juice.
  3. Cut banana and pear into cubes. Divide large grape berries into 4 parts, remove seeds. Kishmish grapes can be left whole or cut in half.
  4. There is no need to chop the tangerine slices: they will give a lot of extra juice.
  5. Mix all the chopped ingredients in a deep cup, pour over yogurt, add vanilla and cinnamon to taste.

The health benefits of fruit salad lie in the complex of natural vitamins and microelements that enter the body in fresh, unprocessed form. Do not add sugar, heavy cream, or cookies to the salad. Such a dish will do more harm than good, since the digestion process will be delayed, the body will receive a significant dose of sugar and unnecessary calories.

Health benefits come from freshly prepared smoothies - fruits, crushed using a blender to a puree.

Recipe 2: Pineapple-citrus smoothie for weight loss

Ingredients:

  • pineapple – 200 g;
  • orange – 200 g;
  • orange juice – 40 ml;
  • honey – 2 tsp;
  • ice - 5 cubes.

Preparation:

  1. Wash fresh fruits and cut into small slices. Squeeze the juice from the orange.
  2. Place all ingredients in a blender bowl and add ice.
  3. Puree, season with a spoon of honey.
  4. An invigorating and healthy cocktail is ready!

Unlike fruit juices, smoothies retain as much as possible all the beneficial properties of the original products and contain fiber.

Possible harm to fruits

Fruits can not only provide health benefits, but also cause significant harm if consumed unbalanced:

  • abuse of citrus fruits causes allergic rashes, itching, peeling of the skin;
  • a large number of sweet bananas is harmful to health, threatens the development of varicose veins, the formation of cholesterol plaques;
  • oranges, pomegranate, lemon harm tooth enamel, destroying it;
  • peaches, apricots, and nectarines take a long time to digest and cause a feeling of heaviness;
  • plums, grapes, as well as exotic fruits, due to their laxative properties, become the root cause of diarrhea.

Contraindications for eating fruits

Fruits may be contraindicated if you have certain diseases:

  • citrus fruits, as well as fruits that are red or orange in color, activate allergic reactions;
  • sweet bananas, pears, and figs cause glucose surges and are therefore contraindicated for people with diabetes;
  • bananas are dangerous for hypertensive patients due to their ability to increase blood pressure;
  • fruits with a hard shell cause harm to the gastrointestinal system with pancreatitis, gastritis, ulcers, and gallbladder diseases;
  • in children under one year old, pregnant and lactating women, fresh fruits can cause problems with digestibility;
  • plums are contraindicated for people prone to diarrhea.

An important contraindication is infancy (up to 6 months), due to the lack of enzymes responsible for the breakdown of fruit acids. At this age, they will harm the baby’s digestion, causing increased gas formation and colic.

How to select and store fruits

You should buy food only in specialized retail outlets, supermarkets, and grocery stores. This way you can get more confidence in their safety, benefits and compliance with sanitary and epidemiological standards. Products purchased second-hand may contain hazardous compounds and can therefore be harmful to health.

Healthy fruits should be of natural natural color, without visible damage or rot, with a pleasant, persistent aroma. Conversely, spoiled fruits, soft, withered, with an unpleasant odor, can be harmful to health.

Fruit storage conditions:

  • apples and pears are stored at room temperature, isolated from each other;
  • citrus fruits are wrapped in newspaper, placed in a box and sent to a dark, cool place;
  • ripe bananas, grapes, mangoes stay fresh longer in the refrigerator;
  • unripe fruits should be stored at a temperature of about 14 o C, so they will retain their beneficial properties.

Shelf life:

  • Apples, pears, grapes, lemons and oranges retain their freshness the longest - up to 120 days;
  • grapefruit, kiwi – up to 90 days;
  • unripe bananas, pineapples – 60 days;
  • tangerines, peaches, plums, apricots, mangoes - no more than 20 - 30 days;
  • cherries, bananas, soft pears - up to 10 days.

Important! The riper the fruit, the shorter its shelf life.

If long-term storage is expected, it is better to freeze, dry, or make jam or compote from them to preserve beneficial properties and minimize possible harm to health.

Conclusion

The health benefits and harms of fruits are determined based on the individual characteristics and needs of the human body. Compliance with the recommended daily intake, the right choice, compliance with storage conditions help to get a powerful charge of vitamins. It is important to take fruits at least an hour before meals or as a healthy snack, fresh, without sugar and additional fats - this way their beneficial properties will be more fully revealed.

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Eating fresh fruit on a regular basis is part of a healthy diet and is also a great way to boost your immunity and prevent various diseases.

Packed with vital fiber, vitamins, minerals and other phytonutrients, fruits act as powerful antioxidants that protect the human body from free radicals, highly reactive molecules that cause tissue damage. All fruits are healthy, but the following 5 fruits have special benefits and are recommended to be included in your daily diet.

Orange is a citrus fruit that, in addition to vitamin C, contains a lot of fiber, thiamine, folic acid, calcium, potassium, and magnesium. The combination of these substances strengthens the human immune system. Eating one orange provides 130% of your daily dose of vitamin C and 250 mg potassium. This fruit is also loaded with the phytochemical hesperidin, which improves vascular health and reduces the risk of heart attacks.

Orange juice contains citric acid, which helps prevent kidney stones. Orange is a rich source of iron, which is extremely beneficial for stabilizing blood sugar and preventing anemia. The antioxidant "flavonoids" in oranges have anti-inflammatory properties that reduce arthritis pain. Oranges contain D-limonene, which is an effective anti-cancer agent. Vitamin C also helps the body fight cancer.


Bananas are a rich source of essential vitamins and minerals, especially vitamins B, C and potassium. These fruits are high in potassium, a mineral that promotes heart health and stabilizes blood pressure, reducing the risk of hypertension and stroke. One banana provides 15% of vitamin C, 33% of vitamin B, 12% of potassium and 16% of the recommended daily fiber intake.

Bananas are high in carbohydrates, which in the green, unripe fruit consist of resistant starch, which regulates blood sugar levels. The beneficial substances of the fruit also include pectin, which improves digestion. The plant compounds dopamine and catechin act as powerful antioxidants.


One pomegranate contains many vitamins A, B, C, K, E, fiber, minerals and other phytonutrients, including phosphorus, iron, potassium, calcium, folic acid, niacin, thiamine. The presence of antioxidants in pomegranate juice is 3 times higher than the amount of these substances in red grapes or green tea. This drink contains antioxidant substances anthocyanins, ellagic and gallic acid, tannins, flavonoids, quercetin, which help in the fight against cardiovascular diseases, osteoarthritis, diabetes and some types of cancer.

Daily consumption of pomegranates normalizes blood pressure and reduces inflammation of blood vessels in people with heart failure. The beneficial substances in these fruits prevent atherosclerosis and blood clotting. Pomegranates have the ability to block cancer cells from free radicals as the nutrients in this fruit can displace free radicals in the body. Antioxidants in the fruit are important for neutralizing toxins and enhancing immunity, as they have strong antimicrobial and antibacterial effects.


An apple is a crunchy fruit that, while low in calories (about 80 kcal), is rich in nutrients. One medium raw apple with peel contains 4 g of fiber, 8 mg of vitamins B, C, K, 160 mg of potassium, 10 mg of calcium, 10 mg of phosphorus. Apples are extremely beneficial for bone health. Flavonoids and large amounts of boron strengthen bone tissue and help in the treatment of osteoporosis. Apple peels contain pectin, which prevents the accumulation of cholesterol on the walls of blood vessels, reducing the likelihood of heart disease, and improves digestion and metabolism.

These fruits are also useful in treating anemia due to their high iron content. The antioxidant quercetin content in apples protects brain cells from free radicals, which helps prevent the development of Alzheimer's disease. Consumption of these fruits also reduces the risk of developing asthma, diabetes, and cancer. The flavonoids, quercetin and naringin in apple fruits help prevent lung diseases.

The healthiest fruit


Blueberries lead among fruits and vegetables in antioxidant activity. This berry is known for its high content of fiber, vitamins C, K, and manganese. Consumption of this berry has a beneficial effect on the human immune system due to the presence of vitamin C in it; fiber helps support heart health, and manganese strengthens bone tissue. Blueberries get their purple color due to the powerful antioxidant anthocyanin, a flavonoid, present in them.

Anthocyanins protect human brain cells, which improves memory. Antioxidants are also effective against heart disease, cancer, Parkinson's disease, and diabetes. Blueberries (along with blackberries, cranberries, and raspberries) are loaded with lutein, which improves vision by preventing macular degeneration.

Regular consumption of this fruit increases killer cells in the body, which fight stress and viral infections. In addition, blueberries, as the most powerful antioxidant, protect the skin from the effects of free radicals and prevent the effects of aging.

Thus, the list of the healthiest fruits includes orange, banana, pomegranate, apple and blueberry, which is the fruit with the highest antioxidant effect and tops this ranking. These fruits contain many nutrients that protect the human body from harmful molecules and ensure good health.

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