Superfoods: Fruits

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Top 3 Fruits classed as Superfood: 

Apples: 

They are packed full of antioxidants, especially vitamin C for healthy skin and gums – one apple provides a quarter of your daily requirement of vitamin C.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

An apple is also a carbohydrate with a low glycaemic index (GI) type.

Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels.

They may help with weight control, as well as improving diabetics’ long-term control of blood sugar levels.

Bananas:

It’s a myth that bananas are fattening. Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise.

All types of fruit and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer.

Bananas are also jam-packed with potassium that helps lower blood pressure, and vitamin B6 for healthy skin and hair.

Oranges:

As well as vitamin C and other key nutrients such as beta-carotene and folic acid, oranges contain more than 170 different phytochemicals and 60 flavonoids, many of which have disease-fighting properties. Oranges and other citrus fruits can play an important role in cancer prevention and seem to give the most powerful protection against mouth, throat and stomach cancers – research suggests that regularly eating citrus fruits could reduce the risk by 40 to 50 per cent. 

The World Health Organisation says that citrus fruits can protect against heart disease and stroke: one study found that eating just one extra orange a day could cut the risk of stroke by 19 per cent. Don’t discard the peel – researchers say that substances found in the peel of oranges and other citrus fruits can lower levels of harmful LDL cholesterol

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