, do you know? Fruit can not only bring us taste enjoyment, but also has a good heart protection effect. Now follow to understand it!
1 Pears. A medium-sized pear can provide 30% more soluble dietary fiber than an apple of the same size, which helps reduce cholesterol in the body. It is suggested to eat the rind together after washing, and half of the dietary fiber will be lost after peeling.
2, apricot. Apricots are rich in antioxidant vitamin C, which helps prevent chronic diseases such as cancer and heart disease. Moreover, the reason why apricots are bright orange is that they contain & beta; Carotene, which can be converted into vitamin A in human body, plays an important role in protecting vision, maintaining skin integrity, anti infection, enhancing immunity and nerve development.
3, banana. Banana contains dietary fiber, potassium, vitamin C and vitamin B6 to work together to ensure that the heart is in the best working condition.
4, lemon. Lemon is rich in vitamin C, which is good for immune system, intestinal tract and heart health. It contains pectin that not only prolongs satiety, but also reduces cholesterol in the body.
5, peach. Peach contains a lot of vitamin C, which helps to eliminate free radicals and promote the normal work of the body’s defense system. It contains phenolic compounds with biological activity, can promote the body against inflammation. The high content of dietary fiber in peach helps to reduce the content of low-density lipoprotein cholesterol, so as to prevent cardiovascular disease.
6 Citrus. Citrus is the source of high-quality vitamin C. the calorie of a citrus is only 35 kcal, but it can meet 40% of the daily vitamin C requirement of human body.
7, avocado. Rich in potassium, avocado can help the heart beat normally, regulate blood pressure and promote muscle contraction. It also keeps the body’s cells functioning and reduces the risk of heart disease, stroke and kidney failure.
8, plum. This kind of fruit with purple skin has high polyphenol content, which is an antioxidant with anti-inflammatory effect. The dietary fiber content of plum is also high. Eating it in an appropriate amount can help reduce the cholesterol content in the body, regulate the intestinal function and reduce the weight.
9, nectarine. Nectarines are rich in vitamin C and vitamin E, which can be used as antioxidants to fight against free radicals and prevent cell damage. Nectarine also contains copper and potassium, which has a good effect on keeping blood pressure stable and maintaining mineral balance in the body.
10, persimmon. Persimmon is rich in vitamin A and dietary fiber, good for heart health.
11 Watermelon. The study found that people who are overweight eat watermelon to lower blood pressure, thereby reducing the risk of heart attack. Citrulline and arginine in watermelon are beneficial for vasodilation, which helps regulate blood pressure. In addition, a Spanish study found that drinking watermelon juice before exercise can help quickly eliminate lactic acid and relieve muscle soreness after exercise.
12, blueberry. Eating blueberries has been shown to prevent the formation of inflammatory molecules in the body. It contains anthocyanins that can alleviate oxidative stress and help protect DNA from the damage of malignant cell growth.
13, cherry. Cherry is relatively low in calories and contains a lot of nutrients, such as dietary fiber, vitamin C, carotenoids and potassium. Studies have shown that eating cherries can reduce the risk of cardiovascular disease and cancer.
14, apple. The study found that eating apples can reduce the risk of thrombosis and stroke. In order to obtain the maximum health effect, the best effect is to eat apples with skin after washing.
How to eat fruit healthiest?
1. Some fruits should not be eaten on an empty stomach, such as bananas (high magnesium content), oranges and oranges (too sour, stomach injury)
2. All fruits should not be eaten immediately after a meal (if tomatoes are also fruits, then tomatoes are excluded). It is wrong to say that fruits after a meal should be eaten two hours after a meal, In this way, acids and starches will not react to produce too much flatulence.
3, oranges, oranges and other fruits are not suitable to eat with milk, it is not easy to digest. After eating this kind of fruit, you can drink milk half an hour later. After drinking milk, you can eat orange four hours later.
4. People with cold constitution should not eat cold fruits, such as watermelon; People with dry and hot constitution should not eat more hot fruits, such as litchi and durian.
5. In addition, fruit is golden in the morning, silver at noon and iron at night.