The Health Benefits of Different Fruits 3

Mangos

Due to their abundance of antioxidants, minerals, and vitamins, Mangos are one of the healthiest fruits.

1. Maintains Overall Health

The impressive vitamin content of a mango helps to assure overall health. These fruits are rich in potassium and magnesium and, as a result, they are a great remedy for high blood pressure. They also contain calcium, iron, phosphorous, and selenium. They are vitamin and mineral powerhouses as they are rich in vitamin A, B6, C, E, K, folate, thiamin, riboflavin, and pantothenic acid. These components help you to avoid a whole host of diseases that can arise due to deficiencies in these vitamins and minerals.

2. Prevents Cancer

Mangos have high amounts of pectin, a soluble dietary fiber that lowers cholesterol levels in the blood. Pectin can also help to prevent the development of prostate cancer. Recently, studies at The Institute for Food Research discovered that a compound within pectin combines with galectin 3 (a protein that plays a significant role in all stages of cancer). The European Prospective Investigation of Cancer has also found a strong link between eating a mango and lowering the risk of gastrointestinal cancer.

3. Aids in Digestion

Mangos play a prominent role in eliminating problems such as excess acidity and indigestion. The digestive enzymes present in them help to promote natural, efficient digestion. The bioactive ingredients in mangos such as esters, aldehydes, and terpenes enhance appetite and improve the function of the digestive system.

4. Delays Aging

The high concentration of vitamin A and C helps to produce collagen proteins inside the body. Collagen helps to protect blood vessels and the body’s connective tissues, thereby slowing down the natural aging process. Therefore, mangos are true anti-aging foods.

5. Cures Anemia

Mangos are rich in iron, which makes them extremely beneficial for people suffering from anemia. Therefore, a regular intake of this fruit can help eliminate anemia by increasing the red blood cell count in the body.

6. Promotes Brain Health

Mangos are rich in vitamin B6, which is vital for maintaining and improving the brain’s functioning. These vitamins help in the amalgamation of the major neurotransmitters that contribute in determining mood and the modification of sleeping patterns. With mangos as part of your diet, you can be assured of a healthy brain and effective nerve functioning. To add to this, the glutamine present in mangos helps to improve concentration and memory.

7. Manages Diabetes

Studies have revealed that mangos are a great natural remedy for diabetes. It was once believed that diabetics should avoid mangos because of their sweet taste, but now it has been shown that the fruit and leaves can help manage diabetes. Place 10-15 mango leaves in warm water and cover them with a lid before going to bed. In the morning, drink the water on an empty stomach after filtering out the leaves. Doing this regularly has been shown to help manage blood sugar levels in diabetics.

8. Useful During Pregnancy

Mangos are beneficial for pregnant women as they fulfill the iron requirements during pregnancy. Doctors often prescribe iron tablets to pregnant women, but instead of taking these supplements, a pregnant woman can enjoy a healthy iron-rich mango.

Bananas

Bananas are natural source of potassium and vitamins, and they can be used to treat common health problems.

1. Energy to the body

Bananas contain three different types of sugars: glucose, fructose, and sucrose, combined with a highly respectable amount of fiber. Because of this, bananas are an excellent source of energy for the body. Studies have found that two bananas give us enough energy for 90 minutes of physical training, so it’s no wonder that the best athletes in the world eat bananas regularly.

2. Overcoming depression

A recent study among patients with clinical depression found that many subjects reported an improvement in mood after eating bananas. The reason for this lies in a component called tryptophan, an essential amino acid that the body can not produce by itself, and through it, hormones such as melatonin, neurotransmitters such as serotonin, and other substances that contribute to body relaxation are produced. Tryptophan also reduces anxiety and depression, helps to prevent migraines, reduces the risk of developing symptoms of cardiovascular spasms, and, like the amino acid lysine, helps reduce cholesterol levels.

3. Relief of menstrual symptoms

Not only are bananas rich in tryptophan, but they also contain vitamin B6, which helps the body maintain balanced glucose levels in the blood. The effects of these two components contribute to calming the body and brain, improving moods, and relieving menstrual pain.

4. Power to the brain

The potassium and sugars in bananas have a positive and surprising effect on our brain’s ability to remain concentrated and focused over time. Numerous experiments have been conducted over the years, where it was found that groups of students who ate a banana every morning were much more successful in their studies than those who did not.

5. An essential supplement for anemia sufferers

Bananas are rich in iron and can greatly contribute to the production of hemoglobin in the body, an essential part of the blood composition that carries oxygen around the body. Therefore, those who suffer from anemia, a low hemoglobin content in the blood, should eat bananas as often as possible.

6. Balance blood pressure

Bananas contain a rare combination of high amounts of potassium and almost no salt and are therefore perfect for treating high blood pressure. The ability of bananas in treating blood pressure problems is so great that the US Food and Drug Administration has allowed exporters of foods containing high amounts of potassium to advertise them as being able to help prevent stroke and high blood pressure.

7. Calming heartburn

Heartburn usually comes about due to eating too many fatty foods and drinking carbonated beverages. Eating bananas balances the acidity of the stomach, which will ease heartburn and, in some cases, even eliminate it completely.

8. Treats constipation

You may also sometimes suffer from this unpleasant problem, but the nutritional fibers in the banana will help you overcome it easily and quickly. A banana for breakfast every day will contribute to normal bowel movements without the need to take chemical laxatives.

9. Treats morning sickness

This is usually caused by a change in hormone levels in the body and low blood sugar levels. Eating bananas can help both of these problems, and generally, all of the nutrients it contains are beneficial to pregnant women.

10. Ointment for mosquito bites

Before applying synthetic lotions, squash some pieces of banana and apply it to the sting. Many people have discovered that doing this soothes the feeling of itching and reduces swelling.

11. A perfect diet snack

Many people who are overweight find that stress and tension make them crave sweet snacks and forbidden temptations. Bananas are an excellent substitute for chocolate and the sweet snacks we all like to indulge in, and it also gives us the energy we need to get past the hard hours after lunch.

12. Wart treatment

You can treat warts with only a banana peel and a band-aid or a small piece of tape. Attach the peel to the wart area, with the outer part of the peel facing outward and the inside placed on the wart, lightly tighten the bandage and leave it for a day.

13. A vital aid for quitting smoking

If you are trying to quit smoking, there is no food that can help you more than the banana. B vitamins, magnesium and potassium help your body cope better with nicotine withdrawal symptoms and reduce your need for another cigarette.

14. Coping with stress

Our bodies use potassium to regulate heartbeats, send oxygen to the brain cells, and balance fluid levels in the body. These are all vital processes that help the body cope with stress. When your body does not have enough potassium in the bloodstream and you are under stress, your heart starts beating quickly, your brain has trouble making quick decisions, and your hands shake a little. Eating a banana will make sure none of that affects you.

Kiwi

This delicious fruit may be small, but don’t let its size fool you – kiwis are packed with numerous health benefits.

• If purchasing kiwis to eat that day, or soon after, they should yield to a bit of finger pressure. If they are slightly harder, kiwis can be ripened by storing them at room temperature, away from the sun.

• To quicken the ripening, store your kiwi in a paper bag along with a banana, apple or pear.

• Once the kiwi is ripe enough to eat, keep it away from other fruit or store it in the fridge. Kiwi is very sensitive to the ethylene gas given off by other fruits, causing it to over ripen.

1. Kiwis are high in vitamins C and E

Just two medium kiwis contain 230 percent of the recommended daily allowance of vitamin C – almost twice the amount of an orange. Vitamin C is essential for the body as it helps boost the immune system, as well as fight stress and aging. Vitamin C also promotes wound healing, helps iron absorption and promotes healthy bones, blood vessels and teeth. Kiwis are also a good source of vitamin E – a potent antioxidant that helps lower cholesterol and boost immunity.

2. They are high in serotonin

Kiwis contain a hormone called serotonin which is connected with digestive and cardiovascular functions. Serotonin boosts learning, memory and mood and helps regulate your appetite. This hormone is also responsible for falling and staying asleep. At the same time, serotonin is also responsible for keeping you alert in the morning.

3. A great source of magnesium and potassium

Kiwis contain 30mg of magnesium – a crucial mineral that promotes nerve and muscle function, Magnesium will also help boost your energy levels. The kiwi also contains more potassium than a banana – an essential mineral that helps manage blood pressure, along with a decreased risk of kidney stones, osteoporosis and stroke.

4. Kiwis will help you breathe easier

The average adult takes over 20,000 breaths each day – that’s a lot of work for your respiratory system. But, research indicates that kiwis may help lighten the load on your lungs. In one study, children who ate five to seven servings of kiwi or other citrus fruits per week experienced less wheezing that those who ate less than one serving per week. It was also noted that shortness of breath was reduced, as was severe wheezing and nighttime coughing.

5. They can prevent age-related blindness

Kiwis contain a chemical called phytochemical lutein, which according to some studies can prevent age-related blindness. Lutein can also protect the eyes from different kinds of free radical damage. However, the body is unable to synthesize lutein, so it is therefore especially important to get plenty of foods that contain this chemical, and one way to go about it is to include a handful of kiwis into your daily diet.

6. They are packed with fiber

Besides being fat-free, two servings of kiwi contains more fiber than most bran cereal. They are also a good option for people who need to manage their blood sugar – those that have a glycemic index of only 52. Kiwis are also a fresh and delicious way to maintain heart health, regulate digestion and manage cholesterol.

7. They help fight heart disease

Eating two to three kiwis per day has shown to reduce blood clotting by 18 percent. They can also reduce triglycerides by 15 percent. One way to go about reducing blood clotting is to take aspirin. However, for a more natural alternative, kiwi has the same anti-clotting benefits with no side effects – and as you can see above, additional health benefits.

Get the most out of your kiwis

So, how can you add more kiwis into your diet? One of the best ways to go about it is to prepare a smoothie. The recipe is incredibly easy to prepare:

You will need:

• 2 kiwis

• 1 banana

• 2 cups fresh baby spinach (or another leafy green)

• 1/4 avocado

• 1/2 cup of water

Directions:

Simply add all the ingredients together into a blender and blend until smooth.

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