We need a balanced diet to maintain our overall health. Incorporating fruits rich in fiber and flavonoids into our daily diet is one of the best ways to protect our body from a range of chronic ailments including cancer and heart diseases. Fiber, the non-digestible part of plant foods, aids in losing weight, reduces inflammation, helps cut out the risk of Type 2 diabetes, relieves constipation, aids in digestion, promotes the elimination of toxins from the body and many more. Meanwhile, flavonoids are the powerful super-heart healthy antioxidants with anti-inflammatory and immune system benefits.
We can simply enjoy all the benefits of fiber and flavonoids into our bodies by just consuming fresh fruits every day. Below are some of their best sources:
Citrus fruits are sweet, brightly colored fruits that are rich in multiple nutrients that have a bunch of health benefits, from boosting immunity to fighting cancer. Citrus fruits such as lemons, oranges, and tangerines belong to the flavanone group of flavonoids, which may protect our body from various chronic diseases like heart diseases, and cancer. Aside from this, they are also packed with a punch of pectin, a soluble fiber that may help to maintain healthy cholesterol levels.
Bananas are full of healthy nutrients, such as potassium, beta-carotene, vitamins A, C and E, lutein, and selenium. They have twice as many carbohydrates, 5 times as much Vitamin A and iron, and 3 times as much phosphorus as apples. They belong to the anthocyanidin group of flavonoids, containing 7.39 milligrams while providing protection from free radicals. Meanwhile, 3 grams of soluble fiber are present in one medium banana. The soluble fiber slows the absorption of glucose into the bloodstream, helping maintain a healthy blood glucose level.
Berries are wonderful fruits that taste really good and have a myriad of health benefits. Raspberries, blueberries, and blackberries belong to the anthocyanidin group of flavonoids. They are loaded to the brim with antioxidants that help prevent illness, lower the risk of cardiovascular disease and stroke. improve skin and hair, and lead to a healthier life. According to USDA, a cup of blueberries contains 163.52 milligrams of anthocyanidins, the largest amount compared to all other fruits. Berries are also rich in fiber which is an integral part of a healthy diet. Fiber helps us stay regular and maintain weight, and is essential for bowel health. To enjoy its fiber content, we must actually eat the berries whole.
Apples are sometimes called a “miracle food” and a “nutritional powerhouse.” These round and juicy fruits are loaded with fiber and vitamin C, and are low in calories, have only a trace of sodium, and no fat or cholesterol. In addition to digestion-aiding insoluble fiber, apples have soluble fiber (pectin) which helps in slowing down the passage of food through the digestive tract and prevent cholesterol from building up in the lining of blood vessels, thus lowering one’s risk of atherosclerosis and heart disease.
An apple, with the skin, have 4 grams of soluble fiber. Moreover, this crunchy fruit also contains 8.11 milligrams of flavan-3-ols, a subclass of flavonoid antioxidant compounds that may also help lower our risk of cardiovascular diseases.