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1. Apples
One cup of apples (138 grams) provides about 81 calories and contains about 21 grams of carbohydrates and 3.7 grams of fibre.
Apples contains flavonoids, quercetin, catechin, phloridzin and chlorogenic acid that protect the heart as they are potent antioxidants.
Flavonoids prevent excessive inflammation, regulate blood pressure, prevent too much clumping together of blood platelets; both soluble and insoluble fibre in apples helps lower LDL (bad) cholesterol levels.
Eating an apple daily reduces the risk of lung cancer, colon cancer and breast cancer. Red apple peel also contains many antioxidants that have cancer-fighting (antiproliferative) properties. Phytochemicals in apples (hydroxycinnamic acids, D-glucaric acid, oligomeric procyanidins) help in preventing mutations, promoting the demise of cancerous growths and limiting cancer spread.
2 Bananas
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One banana (118 grams) provides about 108 calories and contains about 27 grams of carbohydrates, 1.2 grams of protein and 2.8 grams of Fibre. It also contains Vitamin B6, and Vitamin C, minerals manganese and potassium.
The rich potassium content is essential for maintaining normal blood pressure and heart function. The fibre content lowers cholesterol, which also protects the heart.
Bananas Have antacid effects -- they maintain electrolyte balance and protect against stomach ulcers and ulcer damage. Compounds in the fruit help create a thicker mucus barrier, thus protecting against effects of stomach acids.
The potassium found in bananas also counteracts increased urinary calcium loss caused by high-salt diets, thus preventing bones from thinning out at a fast rate.
3) Cranberries
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Half a cup of cranberries (47 grams) provides about 23 calories and contains about six grams of carbohydrates and 1.9 grams of fibre. Cranberries also contain Vitamin C, Vitamin K and Manganese.
These fruit protect from urinary tract infections and are anti-viral and anti-bacterial. They contain quinic acid, which prevents calcium and phosphate ions from reacting to form kidney stones. People with recurring kidney stones will benefit from drinking cranberry juice daily.
Cranberries are heart-healthy, improving blood vessel function and protecting against heart attack or stroke.
Pterostilbene, a powerful antioxidant compound found in cranberries helps lower cholesterol.
They also help prevent cancer. Phytonutrients in cranberries protect from breast cancer and their proanthocyanidins are toxic to cancer cells, blocking tumour growths in the lung, prostate, breast and leukemia cancer cells.
4) Grapes
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One cup of grapes (90 grams) provides about 61 calories and contains about 16 grams of carbohydrates and 0.9 grams of fibre.
The fruit also contains Vitamin B1, Vitamin B6, Vitamin C and minerals manganese and potassium.
Resveratrol in grapes keeps the heart muscle healthy by increasing blood flow to the brain; it also lowers the risk of Alzheimer's and helps protect against prostate, lung, liver and breast cancer by inhibiting events that lead to cancer initiation, promotion, and progression.
In addition, saponins and pterostilbene in grapes help lower cholesterol.
Purple grape juice and red wines are anti-bacterial.
5) Kiwifruits
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One kiwifruit (76 grams) provides about 46 calories, containing about 11 grams of carbohydrates and 2.5 grams of fibre.
It also contains minerals copper, magnesium, manganese and potassium and potent antioxidants that are heart-healthy.
Kiwifruit is a rich source of Vitamin C and Vitamin E, which help prevent colon cancer, atherosclerosis and diabetic heart disease.
Its fibre helps keep blood sugar levels under control, thus making it a healthy snack for diabetics. The fibre also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells and reducing the risk of colon cancer.
Kiwifruit reduces the severity of asthma symptoms. Vitamin C-rich, it delivers protective effects against respiratory symptoms associated with asthma such as wheezing. Children who eat kiwifruit and citrus fruits regularly are less likely to have respiratory-related health problems including wheezing, shortness of breath or night coughing.
Eating three to five servings of the fruit a day protects your eyes against oxidative damage and senior citizens from macular degeneration.
