The best fruits to eat are those with thin skins. They are a better source of vitamins, have more antioxidants and less sugar. The exception to the rule is melons, which are high in water, so low in calories.
Fruit is a bit of a double edged sword. Yes, fresh fruit can be a good source of vitamins, anti-oxidants and fibre, but we can have too much fruit. The problem lies in the fructose and the addictive sweet taste. The more sweet things we eat, the more sweet things we want. At the end I will give a brief summary of why fructose is best restricted. And if we are going to eat fruit, then to get maximum benefit with least harm done, then the fruit should be a whole bit of fruit and not a fruit juice. So here is a selection of the some of the best fruits to eat along with their good properties.
- Berries. Their thin skins make them all a good source of anti-oxidants, with raspberries an excellent source of ellagic acid, a cancer fighter. Blueberries are superstars of the fruit world, being the richest source of anti-oxidants, anti-inflammatories, high in fibre, superb source of Vitamin C – plus zinc, iron, calcium and magnesium. All berries are a good source of fibre. Instead of buying fruit yoghurts, which are laden with sugars, buy plain full fat Greek yoghurt and add berries. If needed, add a bit of honey. Now we have an easy pudding that does us good without destroying any good intentions.
- Papaya. Again rich in anti-oxidants, vitamins C, E and the Bs. A good source of fibre. Excellent digestive aid, containing papain and other digestive enzymes.
- Mango. A good source of beta-carotenes, vitamins A, B, C, calcium, iron and potassium, phosphorus, zinc and selenium. Better than a banana or pineapple since it is more watery, so less fattening, but still sweet.
- Guava. Apart from the long list of vitamins, guava also lowers LDL cholesterol, and is anti-microbial, so can be a natural treatment for diaorrhea.
- Cherries. Especially sour cherries, if they can be found. These are an excellent source of anti-oxidants, particularly one called anthocyanidin, which is suspected of helping reduce the chances of developing Type II diabetes.
- Lemons and Limes. Particularly good for three things: making us more alkaline, lowering oestrogens – so good for reducing the size of the hips and thighs or man-boobs – and they also lower the impact of food on blood sugar levels.
- Olives. Cancer fighting and anti-inflammatory. Source of excellent monounsaturated fat – this fat does not get converted to body fat but gets burned up for energy. Olives protect the LDL cholesterol from oxidisation. Olive oil is far superior to sunflower oil since it is more heat resistant, so better for cooking with and it is an omega 9 oil, unlike sunflower, which is an omega 6 oil, and the omega 9s do not unbalance the omega 3:6 ratios.
- Avocado. An avocado pear has twice the amount of potassium of a banana. It is a good source of folate, vitamin C, E, B2, B6 and fibre. It helps the immune system and is anti-inflammatory. The oil is mono-unsaturated, so burnt for energy and not stored as blubber, it is also an omega 9, so has the same good properties that olive oil has.
The problems with fructose.
- Metabolised differently to other sugars, with the result that its bad effects last longer – it has been likened to the guest that stays long after the party is over.
- Converts to fat more readily than other sugars.
- Does not trigger leptin, the hormone that tells us we have had enough to eat.
- Liquid fructose is even worse.
- Fructose is linked to developing fatty-liver disease.
- Because fructose is mainly processed in the liver, excess gets converted to cholesterol and sent out to the fat stores.
- Fructose makes us fat, senile, gouty and wrinkly. Click on the link for more.
So thin skinned fruits do have merit and if eaten with pleasure and slowly and in small quantities will give us a variety of health benefits.