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Lately, the internet has been asking, “what is the healthiest fruit?” In fact, 22,000 people every month search for this on google. You can find countless articles and blog posts that attempt to answer this difficult question.

A Different Way of Finding the Healthiest Fruit

The truth is that all fruits have health benefits. Some are higher in certain vitamins or compounds than others. It is nearly impossible to say that one single fruit is the best option for you. Some fruits are best to take before a workout while others may prevent cancer. Therefore, in order to find the healthiest fruit, we need to determine what we mean by “healthiest”.

Sometimes, when people say “healthy” they mean living a long time or losing weight. In this article I will represent the word “healthiest” with two common health goals that people have. Next, I will show you the fruit or group of fruits that is best for achieving that health goal. By the end of this article you will know how to use fruits as tools to achieve whatever health goal you have.

Healthiest Fruit Photo by Jenny Hill on Unsplash
Photo by Jenny Hill on Unsplash

Please keep in mind that I am not a doctor and the information in this article is merely what I have taken away from reading the studies available on different fruits. On that line of thinking, for example, you shouldn’t take this as me saying “only eat apples to lose weight”. My recommendation is only to add these fruits to a balanced diet if you are looking to achieve one of these health goals.    

Why Find the Healthiest Fruit?

Why wouldn’t you want to know which is the healthiest fruit? Let’s be honest, fruits are much better tasting than vegetables! I bet most people would choose a handful of blueberries over a pile of spinach. Further, according to the food pyramid, fruits are an essential part of a balanced diet. So, people are asking this question because they want to know how to get the most nutrition from one of the best tasting categories on the food pyramid. 

How to Determine the Healthiest Fruit

As stated above, In order to finally determine the healthiest fruit for a given health goal, we need to narrow down our health goals. Believe it or not, there are many different categories for a health goal. Please see two of the common ones in the list below. Under each health category are the questions about fruits which I will attempt to answer in the article.

  1. Longevity: living a long time 
    1. Which fruits can help you live longer?
  2. Fitness
    1. Which fruits help with weight loss
 Healthiest Fruit Photo by x ) on Unsplash
Photo by x ) on Unsplash

Which Fruits Can Help You Live Longer?

Most people want to live a long life. Unfortunately, our bodies are not perfect machines and, eventually, they will stop working. This can happen for a variety of reasons but one of the most common reasons is cancer. Therefore, the fruit that helps many people live a long healthy life is going to be the one can prevent this problem. 

Specifically, cancer is caused by mutations and unhealthy replication on a cellular level. This becomes more common when cells are exposed to harmful chemicals that are a part of everyday life. The foods that have been shown to reduce the effects of these chemicals typically contain high amounts of antioxidants and phytochemicals. Fun fact, phytochemicals actually help protect plants from the dangers of their environment such as cell damage, fungi, bacteria, and viruses too. Nonetheless, below is a list of fruits that are high in antioxidants and phytochemicals.

Photo by Benjamin Wong on Unsplash
Photo by Benjamin Wong on Unsplash

Which Fruits Help With Weight Loss?

The concept behind weight loss sounds much easier than it is to accomplish. Shedding excess body fat is a matter of expending more calories than you consume. Interestingly, the actual definition of a calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. So, expend more energy than you consume and weight loss begins.

The Problem

Unfortunately, this is difficult for many Americans as nearly ⅔ of the United States population is considered overweight or obese. There are several obstacles to achieving weight loss for these Americans. These include but are not limited to difficulty keeping a strict workout schedule and eating the wrong food. Fruit can be a useful tool against the second obstacle. But first, what makes a good food for weight loss?

In order to answer this question it is important to look at how food is connected to weight gain. One of the systems that contribute to weight gain is blood sugar. Blood sugar is a meter that the body uses to determine when it is time to eat. If you have low blood sugar then you get hungry and vice versa.

A healthy body likes to keep an even balance of blood sugar. Certain foods make it difficult for the body to maintain balanced blood sugar levels. This is because they have a high glycemic index. There are many things that contribute to a food’s glycemic index. However, just know that foods with a high glycemic index will raise your blood sugar quickly. When this happens; your body races to lower your blood sugar immediately. When your blood sugar gets very high, very fast, your body tends to overcompensate; dropping your blood sugar quickly soon after.

Photo by Dan Gold on Unsplash
Photo by Dan Gold on Unsplash

How Can Fruits Help with Weight Loss?

This is why foods with a high glycemic index do not leave you feeling full for long. These include pastries, white flour, candy and many other staples of a typical American diet. Naturally, this is why eating these foods can make it more difficult to expend more energy than you consume. When you consume foods that illicit hunger more quickly, you are bound to eat more calories. Eventually, these calories turn in to excess weight. Therefore, the fruits that help with weight loss are going to have a low glycemic index because they help you maintain balanced blood sugar levels. As a result, these fruits can help prevent you from overeating. 

  • Cherries
  • Grapefruits
  • Aprictos
  • Apples

Conclusion

There is no one fruit out there that is healthier than all the other fruits. Instead, there are only fruits that you can use as tools to help achieve certain health goals. When paired with a balanced diet, these fruits may help you lose weight and even reduce your risk of cancer.

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