Top 10 Healthiest Fruits

Scientists bang on about eating 5-a-day, but there are some fruits that pack more of a nutritional punch than others. I’ve freshly picked the Top 10 Fruits along with their biological benefits to give your body the boost it deserves.

1. Apricots

The Science

Apricots contain beta-carotene, which works as an antioxidant and helps to protect your eyes. Your body also turns beta-carotene into vitamin A; which may help ward off some cancers – especially of the skin. One apricot has 17 calories, 0g fat and 1g fibre.

The Method

Apricots are perfect to snack on between meals to ward off any unwanted binge eating. You can eat them dried or fresh if you prefer – just make sure they’re firm to get maximum goodness.

2. Avocados

The Science

Oleic acid is an unsaturated fat that helps lower your cholesterol by raising levels of HDL (high-density lipoprotein). As if that isn’t enough, this tasty little health-giver has a good dose of fibre in it too. One slice has 81 calories, 8g fat and 3g fibre.

The Method

Try mixing a few slices with pepper to use instead of mayonnaise to dress up your next burger. Or you can mix half an avocado with a teaspoon of Olive Oil and apply to your face for a natural alternative to a face mask.

3. Raspberries

The Science

Raspberries contain ellagic acid, which helps halt cancer-cell growth. These berries are also crammed with vitamin C and are high in fibre – which helps prevent high cholesterol and reduce the risk of heart disease. A cup of raspberries has 60 calories, 1g fat and 8g fibre.

The Method

For a tasty nutritious breakfast, put a dollop of plain low-fat yogurt and some oats on some freshly washed raspberries…this is more nutritious and has less sugar than most boxed cereals.

4. Cranberries

The Science

Cranberries are a source of polyphenol antioxidants. Active research shows cranberries provide possible benefits to the cardiovascular system, immune system and as anti-cancer agents. A cup has 144 calories, 0g fat and 0g fibre.

The Method

Try starting your mornings with a glass of cold Cranberry Juice to benefit from this little berry’s goodness…just make sure that the juice contains no added sugar!

5. Strawberries

The Science

1 cup of strawberries gives you a whopping 140 percent of your recommended daily allowance of vitamin C. Strawberries are also packed with flavonoids, two in particular, called quercetin and kaempferol. Research shows that these two flavonoids help keep “bad” (LDL) cholesterol from oxidizing and damaging artery walls. One cup of Strawberries has 49 calories, 0.5g fat and 3g fibre.

The Method

Next time you visit the freezer for ice-cream try adding a handful of fresh, chopped strawberries to balance your next evening indulgence.

6. Grapefruits

The Science

Grapefruit is a good source of vitamin C, pectin fiber, and the pink and red pigments contain the beneficial antioxidant lycopene. Studies have shown grapefruit helps lower cholesterol and there is evidence that the seeds have high levels of antioxidant properties. Half a grapefruit provides 41 calories, 0.1g fat and 1.4g fibre.

The Method

Grapefruits make a nice addition to breakfast. Cut a grapefruit in half and eat the middle with a spoon or try juicing it to make a refreshing drink.

7. Tomatoes

The Science

Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fibre.

The Method

Drizzle fresh slices with olive oil, because lycopene is absorbed better when eaten with a little unsaturated fat.

8. Raisins

The Science

These little gems are a great source of iron, which helps the blood transport oxygen around the body – something many women actually lack. A half-cup has 218 calories, 0 fat and 3 grams of fibre.

The Method

Sprinkle raisins on your morning oatmeal or bran cereal – this is especially important before and during your period.

9. Figs

The Science

A good source of potassium and fibre, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. ‘The Pill’ depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 calories, 0g fat and 2g of fibre

The Method

Fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber. Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great snack for work.

10. Lemons & Limes

The Science

Both Lemons & Limes contain limonene, furocoumarins and vitamin C which all of which help prevent cancer. A wedge has 2 calories, 0g fat and 0g fibre.

The Method

Buy a few of each and squeeze over different meals…salads, chicken, fish and vegetables for juicy fat-free flavour.