Fruit staples for a Healthy Diet

There are a million varieties and kinds of fruits that you could eat and that are extremely healthy but today we are simply going to look at 4 Fruit Staples you should definitely  include  in your everyday diet. 

Bananas

banana

Bananas are cheap, delicious, and packed with sugars and calories which are perfect for fueling your day to day.  Raw bananas are 75% water, 23% carbohydrates, including 12% sugars, 1% protein and 0.3% fat.
Bananas are an excellent source of vitamin B6 and contain moderate amounts of manganese, vitamin C, potassium and dietary fiber. 

Another benefit of bananas is that you can get them all year round in most places! 

There is one catch with bananas though! A lot of people seem to be under the impression that bananas make you constipated which is not actually true. The reason many people get constipated with bananas is because they are eating them when they are not ripe.

That's why I have posted a chart below for you to get a good idea of how a ripe banana looks like

 

Dates

 

Dates are cheap, sweet, packed with calories, and you can eat them all year round! Dates provide a wide range of essential nutrients, and are a very good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc.

 

Mangos

Who doesn’t love mangos? Fresh mango contains a variety of nutrients, but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively.

The tartaric acid, mail acid and citric acid found in the fruit help to maintain the body alkalinized. Mango also has high levels of vitamin C, pectin and fibre that help to lower cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps control heart rate and blood pressure.  

Berries

From strawberries, blueberries, to raspberries and more, these small fruits are not only delicious but when consumed with starchy foods, they significantly reduce the postprandial insulin response. The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness

 

Oranges

As with other citrus fruits, orange pulp is an excellent source of vitamin C. Oranges contain diverse phytochemicals, including carotenoids (beta-carotene, lutein and beta-cryptoxanthin) which are all great antioxidants for the body.

 

 

Article by:
Ariann Aguilar, certified plant-based nutritionist at T. Colin Campbell's center of nutrition studies. If you are looking for nutritional guidance make sure to contact me here