Arguably the most nutrient dense and antioxidant rich fruits one can consume, blueberries pack one hell of a punch in terms of enhancing health. Nutrient-wise, blueberries are loaded with them, including vitamins B2, C, E, betacarotene, folate, fibre, and some of the most powerful antioxidants known. These antioxidants such as Ellagic acid, anthocyanins, and tannins mop up dangerous substances called "free radicals". Free radicals are unstable molecules that build up in the body and attack cells. This constant attack on the bodies cells results in DNA/RNA damage that eventually leads to disease and premature ageing. Smoking, poor diet, stress, pollution, alcohol and drug abuse, and obesity, are all factors that dramatically increase disease and premature ageing. Although the body has its own powerful internal antioxidants such a Glutathione and superoxide dismutase, it's vitally important to get a broad range of antioxidants from dietary sources. Blueberries are one of the best foods for this purpose. There are many references to blueberries in scientific journals as the "youth berry". The list of benefits that regular consumption of blueberries produces are staggering - these include prevention of cancer, heart disease, macular degeneration, strokes, and dementia. Blueberries also contain anti-inflammatory substances along with anti-bacterial and anti-fungal properties. Oh yes, and one handful of blueberries contain more disease fighting antioxidants than 5 handfuls of broccoli. This delicious fruit should be part of everyone's diet as a powerful disease preventitive medicine.
These tasty vine fruits have very high levels of nutrients that include vitamins B3, B6, biotin, potassium, selenium, zinc, and the antioxidants ellagic acid, resveratrol and anthocyanins. Red grapes, Red wine, and Red grape juice are being studied for their health promoting properties due to their very high antioxidant concentrations. One antioxidant in particular that is generating excitement is the compound known as "resveratrol". The protection that this antioxidant can provide for combating the nasty free radicals is astounding. For it is the free radicals that cause premature ageing and the debilatating diseases such as mental and physical decline along with cancer and an early death. Resveratrol has the potential to literally modulate the ageing process. While the effaciousness of resveratrol supplements is up for debate, the resveratrol found in red grapes although relatively small, is highly bioavailable. Bioavailability may well be the key as resveratrol in supplement form is highly unbioavailable. Dietary sources of resveratrol such as red grapes, red wine, red grape juice,and peanuts are more reliable sources. Along with resveratrol, red grapes contain the immensly strong ellagic acid and anthocyanins which make red grapes a powerhouse of antioxidant protection
Another delicious berry that not only tastes great but is incredibly healthy to boot. Strawberries are high in vitamin C, B3, B5, manganese, ellagic acid and flavanoids. Strawberries are the best source of the strongest antioxidant vitamin, vitamin C. Strawberries contain more vitamin C lb for lb than any other fruit source. Vitamin C is a vital water-soluble vitamin that's unbelievably important for an optimum immune system that is the frontline against disease, viruses, and pathogens. Strawberries are also rich in ellagic acid which is a superlative free radical quencher that helps prevent disease and cancer. Strawberries also have amazing anti-inflammatory and anti-allergy substances, in fact, in previous centuries, were prized as therapy for gout and arthritis. What is more, strawberries are dense in manganese, a trace mineral that is very important for the manufacture of superoxide dismutase, an incredibly strong opponent of free radicals and is only produced in the body.
Possibly the most popular fruit of them all, apples are tasty and jampacked with nutrition. The red-skinned variety contain the most disease fighting antioxidants. Apples contain vitamin C, malic acid, fibre, and the powerful flavanoid quercetin. Apples are well known for their ability at lowering blood pressure and cholesterol aswell as detoxyfying and cleansing abilities. Although low in vitamin C which is extremely important for optimum immune function, apples contain a highly bioavailable form of vitamin C that can match 1g of supplemental vitamin C mg for mg. Apples have highly effecient anti-allergy compounds that were often valued in ancient times for helping to relieve respiratory complaints and arthritis, in fact, apples can facilitate in enhancing and improving lung function. The awesome power of quercetin is another area where apples score. Quercetin is a flavanoid that provides potent antioxidant protection, anti-inflammatory support, and can protect against allergens and harmful bacteria/fungus. Another great and synergestic way that quercetin can benefit as part of a healthy diet is it's remarkable ability at keeping the super antioxidant resveratrol stable in the body. Quercetin helps prevent resveratrol from being rapidly degraded and boosts it's bioavailability, apples & red grapes = more and stable resveratrol. Lastly, malic acid is a substance in apples that improves energy production.
Avacados are with out doubt a fruit that has few rivals when it comes to nutrient density and health benefits. Containing vitamins B1, B2, B3, B5, E, K, biotin, carotenoids, folate, potassium, zinc, beta-sitosterol, glutathione, fibre, and omega-6 fatty acids. The health promoting benefits of avacados are for all to see. Rich in vitamin E which is an antioxidant vitamin that mops up free radicals and protects the heart. Avacados contain a wealth of B-vitamins that boost the activity of immune cells - as does glutathione which is found in avacados and is considered a super antioxidant. Avacados rich but healthy monosaturated fats content help keep the heart healthy and reduce inflammation. The fat content in avacados also greatly increase the bioavailability of the fat-soluble antioxidant carotenoids. These carotenoids protect the eyes from age-related macular degeneration, the brain from mental decline, and the skin from premature ageing. The zinc and beta-sitosterol combo in avacados help protect the prostate. The fat content in avacados far from promoting weight-gain can actually help reduce weight as part of a healthy diet as it helps promote fullness, calories in excess are fattening and not particular foods. Avacados would go well with strawberries which are high in manganese. Manganese boosts the production of superoxide dismutase - a super antioxidant. Avacados contain glutothione which is another super antioxidant found in the body. Keeping these super antioxidants topped up by eating these two superfoods will have huge health benefits.
So there you have it: The 5 superfruits that are vital for optimum health and longevity. Wether you are an athlete looking to stay in peak condition or someone who wants to improve their diet and stave off disease and ageing, these fruits are highly recommended. Of course, all fruits and vegetables are highly important along with the superfruits for their vast array of nutrients and antioxidants. It's best to eat as many different fruits and vegetables as possible along with the superfruits for even more protection.
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