Fruit is one of the healthiest foods you can eat. There are so many to choose from and they all have great health benefits. They can reduce stroke risk, cholesterol, lower blood pressure, diabetes management, and there low in calories. Fruits are plentiful when it comes to vitamins and minerals, and don’t forget they are delicious!
Most of us do not get the daily recommend dosage of fruit which is 7 to 8 servings a day. This is hard to do and fruits can be costly. Organic fruits are better but they cost more, but you still will get your healthy benefits buying regular fruit. You should try to alternate between your fruit choices to get the maximum benefits. Buy your oranges and apples one week, and buy strawberries and grapefruit the next week, by alternating each week you will reap the benefits!
Remember fruit has natural sugars and very little effect on diabetes. Most fruits are very low in calories. Once you reach 40 and over, you definitely need to keep fruit in your diet or meal plan. Fruit is excellent for the digestive system, which is very important for fitness over40 as our system changes and it is harder to get rid of the fat! The list below gives you an idea of the calories and health benefits of fruit.
Apples- depending on size can range from 40 to 75 calories. Apples contain antioxidants called flavonoids which help with risk of developing diabetes and they are rich in fiber.
Blackberries– ½ cup ranges between 25 and 32 calories. There rich in fiber, helps reduce the risk of stroke and cancer.
Oranges- depending on size range anywhere between 30 and 65 calories they are an excellent choice for Vitamin C. Help fight cancer and protects your heart.
Strawberries– ½ cup between 20 and 32 calories, plenty of antioxidants and Vitamin C. Helps fight cholesterol and also suppress the progression of cancerous tumors.
Cherries– ½ cup ranges between 30 and 50 calories, high dose of antioxidant anthocyanin. This helps reduce inflammation and can also help relieve gout symptons.
Bananas- 1 can range between 102 and 105 calories, but plenty of potassium which helps lower blood pressure.
Mango– ½ can range between 46 and 58 calories. Great source of vitamins A and E. Mangos are high in antioxidants which helps protect vision and reduce the risk of mascular degeneration.
Other great fruits choices are Blueberries and Raspberries both are have lots of Vitamin C and antioxidants. Raspberries can help prevent cervical cancer.
As you can see you cannot go wrong with any fruit, they all have great benefits. Fitness over 40 requires you to eat plenty of fruit and the nice thing they are all favorable, so enjoy your healthy choice!
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