The Fruits that Benefit Digestion & Cardiovascular Health
Everyone knows that fruit has significant health advantages and provides the right vitamins and nutrients for our bodies. Most people don’t know which fruits create certain health effects, such as anti aging or cancer prevention. When it comes to improving digestion and cardiovascular health, they are particularly clueless about which foods to consume. The following lists the main fruits that are proven to benefit your digestive and cardiovascular systems.
Fiber for Improved Digestion
Eating a high-fiber diet is the first step to improving your digestive system. Fiber increases the movement of digested foods and improves the movement of stool, which makes it easier to release feces. There are fewer risks of diarrhea and constipation.
Consuming enough fiber also helps you to avoid diverticulosis. This condition occurs when stool is stuck in the colon and creates pouches that may become inflamed.
Dietary fiber consists of bulk or the hard parts of plants that are not digested in the body. The substance is also found in vegetables and grains. Soluble fiber dissolves in water, while the insoluble kind does not dissolve.
It’s equally important that you benefit from consuming fiber in fruits. There are no recommended quantities that adults must take every day. Instead, you are advised to consume a variety of fiber-rich foods to maintain good colon health.
Fiber-Containing Fruits for Improved Digestion
There are noticeable amounts of fiber in figs, grapes, plums and prunes. Bananas are good sources of vitamins, fiber and potassium. Apples, pears and apricots also contain fiber.
Avocados contain high amounts of soluble and insoluble fiber along with vitamin C and E. The average California avocado has 63% insoluble properties and 37% soluble ones. Florida avocados contain nearly 82% insoluble fiber. It’s recommended that you consume water to improve the intake of insoluble fiber.
Fruits for Improved Cardiovascular Health
Look for heart healthy fruits that effectively lower your cholesterol, reduce blood pressure and help you lose weight. A low weight is a good sign of health that also decreases your risk of developing cancer or diabetes.
It’s important that fruits provide low amounts of fat and calories. Some nutrients are found in grains, but these foods are made of carbohydrates. Carbs convert to sugar that increase the risks of obesity and diabetes.
Many fruits are naturally rich in vitamins and antioxidants that have indirect effects on your heart’s health. It’s more beneficial that you consume these foods regularly or several times a week. It’s ideal that you consume at least one serving of fruit every day.
Berries
Berries top the list for having nutrients that improve your digestive and cardiovascular systems. Top medical researchers have proven that berries are healthy for your heart. These fruits contain high amounts of fiber, polyphenols, micronutrients and antioxidants.
The most common berries are blueberries and the least common are mulberries. Raw berries are healthier and contain more of their nutrients than cooked berries that are found in pastries or drinks.
Flavonoids
Apples, berries, grapefruits and citrus fruits contain flavonoids that improve cardiovascular health by preventing buildups in arteries, reducing cholesterol levels and lowering blood pressure. Flavonoids help to reduce oxidative stress and inflammation in the body, which increases the risks of hypertension and atherosclerosis.
More research is suggesting that oxidation plays a major role in the development of atherosclerosis, a disease that results from a buildup of fat in the arteries. Excessive free radicals are some causes of this problem. Consuming fruits that are rich in antioxidants, vitamins and flavonoids is the solution to reducing the levels of free radicals and restoring the health of arteries and blood vessels.
A common trend with all studies is the amount of fruit that is consumed. Individuals who want the full benefits of flavonoids should consume fruits regularly. Otherwise, they will receive temporary results that are not enough to prevent disease or reduce its symptoms.
Citrus fruits
Citrus fruits, such as oranges, limes and grapefruits, contain Vitamin C and other nutrients that benefit the heart by preventing heart disease. The antioxidants help the body to fight off free radicals that damage cells. When the cells work optimally, the blood is allowed to deliver its oxygen and nutrients to healthy, not damaged cells.
Studies show that people who consumed citrus fruits regularly had decreased rates of cardiovascular diseases than those who consumed the fruits. They were less likely to suffer from strokes and had reduced levels of cholesterol and blood pressure.
Natural and Free of Pesticides
Your bloodstream can absorb a wide range of toxins from different foods. Fruit is an all-natural food that people can eat without worrying about chemicals like preservatives. Having a buildup of toxins in the bloodstream is destructive to your cardiovascular health.
However, farmers are known to spray pesticides onto their fruits or vegetables. You can eat many fruits, but if you’re eating toxins, you’ll reduce the positive effects of your health. So, washing the fruit before consumption is recommended.
Raw and Fresh
Consume fruits that are raw and fresh. Avoid drinking fruit juices that are high in sugar, which is a destructive component to have circulating in your bloodstream. Canned or packaged fruit is often sprayed with chemicals to prevent deterioration. Cooked fruit is depleted of its nutrients unlike the fresh kind that is washed and then served within a few days. Most fruits deteriorate after only a few days, but freezing helps to preserve its nutrients along with its shape and color.
When people think of improving digestion, they think of probiotics and store-bought constipation products. Those products are effective but not the only substances that you can take for improved digestion. Eating berries is not the only way to boost cardiovascular health either. You don’t need to consume supplements to stay healthy either.
There are many different types of fruits which contain a wide range of nutrients that enhance your digestive and cardiovascular health. These healthy foods are best consumed in their fresh, natural state without chemicals or prepackaging. If you already enjoy consuming fruit, you’ll enjoy eating and delivering the right ingredients into your body.
