Eating just 2 servings of different fruits every day boosts antioxidant levels, which helps protect your body against free radicals that cause cell damage and illness. Taking a wide variety of fruits, vegetables and other plant-based foods also helps slow the development of chronic disease and cancer.

Not all fruits are created equal though. While all https://www.detikindonesia.id/ fruits contain essential nutrients such as vitamins, certain fruits stand out for containing high levels of antioxidants and fibre without packing on the calories.

The next time you need a pick-me-up, try snacking on these fruits for a quick energy boost and to promote better immunity and women’s health.

1. Berries

Be it blueberries, blackberries, strawberries or raspberries, all types of berries are rich in antioxidants, vitamins and fibre. The deep red, blue or purple colour of the berries correspond to a high level of antioxidants, specifically anthocyanidins, proanthocyanidins, and ellagic acid.

Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer’s disease and diabetes. Ellagic acid inhibits the growth of cancer cells and has been shown to lower the risk of breast cancer in women.

2. Stone fruits

Cherries, peaches, nectarines, apricots and plums are all examples of stone fruits, which are high in fibre, vitamins, and potassium.

Potassium is an essential mineral that helps regulate blood pressure and maintain healthy heart function. Women who consume more potassium have a lower risk of stroke and heart disease.

Stone fruits such as peaches, apricots and cherries contain a group of antioxidants called flavonoids, specifically quercetin and kaempferol, which have been linked to a reduced risk of heart disease and other chronic conditions.

3. Citrus fruits

Citrus fruits like oranges, mandarins, grapefruits, pomelos, lemons and limes are not only a good source of vitamin C, they are also rich in potassium, fibre, and anti-inflammatory antioxidants such as flavonoids and carotenoids (specifically lycopene and beta-carotene).

These nutrients have been shown to have anti-cancer and heart-protective effects, including improvements in blood cholesterol, blood vessel function, and blood sugar. Flavonoids in the skin of citrus fruits stimulate detoxification of carcinogens in the liver.

4. Grapes

Red grapes in particular are packed with fibre, vitamins C and K, and powerful antioxidants, specifically the phytochemical resveratrol. Resveratrol acts on genes that are known to protect healthy cells against ageing, and can slow cancer development. It is also associated with improved heart health.

Additionally, red grapes contain high levels of anthocyanins, similar to that in berries and plums.

5. Apples (and pears)

You’ve probably heard the saying, “an apple a day keeps the doctor away”. Fortunately, that’s not a myth. A study of nearly 35,000 women found that consuming apples – along with its close cousin, pears – is associated with a lower risk of death from heart disease. The key nutrients in apples – vitamin C, pectin, polyphenols and fibre – have been associated with anti-inflammatory effects.