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Research has recently found that eating five portions of vegetables and fruits every day is an effective way to live a disease-free life. Fruits provide a valuable source of fiber, minerals and vitamins. These superfoods protect our bodies from diseases such as diabetes, cancer, heart problems and obesity.1

Fruits are natural foods that are loaded with immense benefits that aid in weight-loss. They are high in fiber, contain natural sugars and decrease hunger. However, they contain high quantities of simple carbs namely; glucose and fructose. When eaten in large quantities; blood sugar levels can rise which can lead to a pre-diabetic state and weight gain.1

One portion of fruit is defined as 80g of fruit, therefore a medium sized apple would constitute one portion. All fruits differ in their carbohydrate contamination, therefore it is wise to be aware of the fruits that contain little simple carbs so you can enjoy the benefits of eating fruit without putting on those unwanted pounds.2

Here are the top seven belly-buster fruits that you can include in any diet:

Belly-buster fruit #1: Avocado

Avocados do not only make wonderful face masks they are also a great source of healthy Omega-9 fatty acids. The fatty acid properties of avocado speeds up the conversion of fat into energy and also increases metabolism. Avocados have been found to help prevent heart disease as well as improve nutrient absorption from the food you eat and help reduce your appetite. Avocados can be eaten in salad or made into a delicious veggie dip also known as guacamole.3

Belly-buster fruit #2: Applesapple

An apple a day keeps the doctor away. A common saying that seems to be proved truer as time passes. The consumption of an apple a day has been found reduce your risk of cancer, improve your heart health, make you teeth whiter, improve digestion and even boost your immune system. Even if it is weight-loss you are looking for then you definitely need the apple in your eating plan. One apple contains around only 50 calories and does not contain any sodium or fat. Research has shown that women who ate an apple before each meal lost 33% more weight that those who didn’t eat them. Apples can be eaten alone or in a fruit salad and are great snack to have on you at all times.4

Belly-buster fruit #3: Grapefruits

Grapefruits are full of vitamins including vitamin B and vitamin E. This super fruit has been found to accelerate metabolism, regulate digestion and improve cholesterol levels as well as prevents cancer. Furthermore the grapefruit has been found to be an excellent weight-loss fruit. Research conducted at Johns Hopkins University found that women who eat a grapefruit a day lose almost 20 pounds on average, every 3 months without changing anything else in their eating plan or lifestyle.5

Belly-buster fruit #4: Blueberries

Blueberries are loaded with tannins, carotenoids, vitamins and anthocyanis. Due to the nutrient enriched property of Blueberries they are believed to prevent cancer, improve heart health and enhance digestion. They are packed with fibre which allows for better digestion and the tannins reduces the inflammation of the digestive tract reducing the possibility of diarrhoea. Blueberries can be enjoyed in your favourite smoothie or mixed with plain yogurt to give you that fresh fruity taste.5

Belly-buster fruit #5: CoconutCoconut oil

Coconuts have the ability to increase the liver’s metabolizing ability through it rich in medium chain triglycerides (MCFAs). Coconut acts as a great appetite suppressant and can be delicious midday snack. You can add coconut to your diet by using the wonderful array of coconut products such as coconut oil, coconut milk, coconut flour, and shredded (unsweetened) coconut as they all contain MCFAs.6

Belly-buster fruit #6: Guava

The guava is packed with immense health benefits; they are high in fibre and are a potent weight-loss aid. Thanks to its low glycaemic index, they are perfect for diabetics and help keep your blood sugar levels stable. Guavas improve your bowel movements which assists the overall weight-loss process.6 

Belly-buster fruit #7: Lemonslemon

Lemons are great to eat when you are going through a body cleanse or detox. They maintain the health of your liver and help digest and burn fat. Lemons can be easily sliced and enjoyed in most cold beverages or eaten in cooked or baked meals. Simply add lemon to that thirst quenching glass of water to help with weight-loss and body cleansing.7

 

Now that we know fruit are high in fiber, contain natural sugars and decrease hunger we would be silly to go a day without them. Fruit have been found to have many weight-loss properties however they do contain high quantities of simple carbs namely; glucose and fructose. When eaten in large quantities; blood sugar levels can rise which can lead to a pre-diabetic state and weight gain. Therefore be wise and only eat the fruit listed above or others that are low in sugar and high in fibre.

Lastly, do not drink your calories. Fruit juices are loaded with sugar, therefore make your own fruit juice at home, but make sure you keep all the pulp so you can gain all the benefits of the fruit while enjoying a delicious fruity drink. A healthier alternative would be for you to add your favorite fruits into the water you drink daily. This will ensure that you are getting the extra benefits associated with fruits while enjoying a healthy thirst quenching option. And remember eating five portions of vegetables and fruits every day is an effective way to live a disease-free life.

 

References:

  1. health.com › Food
  2. nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx
  3. eatthis.com/8-reasons-avocado-perfect-weight-lossfood
  4. com/Roundup
  5. curejoy.com/content/fatburningfruits/
  6. ndtv.com/health
  7. com/5-ways-lose-weight-using-lemon-and-ginger/

 

 

 

 

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