Top 10 Selected Fruits

They are colorful, fragrant, juicy, mostly sweet, and ready to eat. Yet, all these don't help strengthen fruits' status in our average daily menu. Here are at least ten good reasons to eat fruits; here are some of them:

Fruits contain about 70-80% water on average and integrate with our body’s fluid content; fruits contain no cholesterol; they improve brain function and strengthen memory thanks to their complex carbohydrates; their price is low relative to their role as immediate energy suppliers and providers of vitamins and minerals; they have medical virtues due to the antioxidant vitamins, minerals, and natural phytochemicals (like flavonoids affecting color) they contain; they have a positive effect on the digestive system thanks to the dietary fibers they contain; they have an anti-depressive effect by increasing serotonin levels in the brain; they are the most natural food available, ready to eat without processing or time investment; fruits are low in calories and suit a lifestyle maintaining stable weight.

With so many advantages, the question arises—what prevents us from consuming fruits sufficiently? Fruits have unique disadvantages compared to other kitchen alternatives.

What prevents us, for example, from eating fruits as snacks or sweet treats between meals? They have a shorter shelf life affecting their availability compared to processed snacks. Snacks can be purchased in quantities and stored for later use. Simply put, a banana spoils faster than a wafer. An overcooked fruit is less high quality and less tasty.

To maximize fruits nutritional quality, they should be eaten fresh, on an empty stomach, and without cooking or baking. How many of us can really meet all these conditions?

Let's not forget that the calorie value of fruits is high compared to the vegetable and fruit group, and their sugar content is also higher, so those wanting to maintain their weight are limited to consuming 4-5 fruits daily. The same goes for fruit juices, considered lower in quality than whole fruit: their glycemic value is much higher than whole fruit, leading to spikes in blood sugar levels and increasing hunger, potentially leading to rapid weight gain. Drinking large quantities of fruit juices may also cause diarrhea, stomach pains, and bloating.

In fact, no fruit is unadvisable, and one should always try to increase and vary fruit intake as much as possible. This section of the article is aimed at those whose fruit consumption (regardless of motivation) is not getting appropriate attention. For them, we have chosen the ten recommended, for their content and our recommendations about them.

Apple - Relieves liver disorders, stomach ulcers, and arthritis, prevents arteriosclerosis, kills bacteria, and neutralizes toxins, thus protecting against digestive system infections. Recommended for diabetics.

Pear - Recommended for heart issues and high blood pressure. It's good for diarrhea, liver disorders, kidney, and gallbladder problems. It's also claimed to ease phlegmy cough. Recommended for heavy alcohol consumers.

Plum - Recommended for constipation, digestion difficulties, gases, and liver issues. Excellent against weakness. Good for diabetics suffering from liver problems and athletes.

Banana - Benefits the nervous system and muscles. The banana neutralizes toxins and is recommended against weakness, stomach ulcers, diarrhea, and hemorrhoids. Recommended for heavy alcohol consumers and athletes.

Orange - Strengthens the immune system, blood vessels, prevents inflammation, and bleeding gums. Good against physical weakness and toxicity. Recommended for flu patients.

Cherry - Benefits the nervous system and helps with "numbness" of hands and feet, regulates the digestive and liver system functions. Good for those suffering from cold.

Strawberry - Eases cases of colds, stomach pain, and indigestion. Also good for hoarseness and dry cough. Excellent for those with a cold.

Grapes - Helpful in cases of blood and energy deficiency. They benefit the kidneys and ease urination. Good against edema, night sweats, and coughing. Good for athletes and anemics.

Apricot - Good against constipation and intestinal worms. Eases cases of blood deficiency, coughing, and respiratory inflammation. Rich in vitamin A. Good for anemics.

Lemon - Beyond strengthening the immune system, their acidity is good for disinfecting the intestines, indigestion, and phlegmy cough. They benefit disorders of the heart and blood vessels. Recommended for pregnant women and flu patients.

By the way, even Kiwi has many virtues: it improves the digestion system's activity, strengthens the immune system, and contributes to anti-aging.

Some rules to summarize: If you’ve managed to convince yourself of the importance of eating fruits as an essential condition for bodily health, and just before you start gorging on fruits, remember the recommendation limiting to 4-5 fruits a day and some additional rules that will maximize the potential nutritional quality that benefits the body's systems:

Most fruits should be eaten on an empty stomach. Eating the fruit about half an hour before a meal brings a double benefit: besides optimal absorption of nutritional quality, it's a great way to suppress strong pre-meal hunger that may lead to overeating.

Eat raw. It's best to eat the fruit in its natural state, meaning fresh, without cooking, processing, peeling, or baking. Not as puree, juice, or concentrate. Especially when the goal is to gain medicinal benefits, all the vitamins, minerals, and phytochemicals in the fruit are at their maximum content.

Wash the fruit well before eating. The harm done by the chemicals used to keep the fruit intact during its development is greater than its nutritional quality.

Vary as much as you can. More types, more colors, more flavors will bring an optimal combination of maximum enjoyment with maximum.

And no less important – eat with appetite.