Eating a variety of fruits combined with vegetables, low-fat dairy and lean meats can help prevent obesity, type 2 diabetes, perhaps certain types of cancer and even eye disease, according to the Harvard School of Public Health. Fruits can be substituted for less-healthy snacks and consumed throughout the day. Fruits are naturally low in calories. Eating a variety is important for overall health. Some fruits are high in disease-preventing compounds, making them superfruits.
Tomatoes
Lycopene-rich fruits can help prevent atherosclerosis, or hardening of the arteries, which can lead to heart attack. The best fruit for boosting intake of lycopene is tomatoes. Red and orange fruits such as watermelon, tomatoes, apricots, grapefruit and papaya also contain high levels of lycopene, which might also help thwart cancer of the pancreas, breast, lung, ovaries, bladder and colon.
Blueberries
Blueberries are a superfruit that could help people get rid of belly fat that raises the risk of metabolic syndrome, heart disease and diabetes. High levels of antioxidants in blueberries are often cited for their health benefit. Blueberries also were found in animal studies to reduce insulin resistance, which is associated with pre-diabetes. In the 2009 study, from the University of Michigan, blueberries were found to affect genes related to fat burning and storage.
Grapes
Grapes might help curb heart disease. Researchers at the University of Michigan published findings in 2008 showing grapes could reverse the effects of a high salt diet in mice prone to high blood pressure. In the study, a blend of red, green and black grape powder lowered blood pressure, improved heart function and reduced inflammation in the mice. The authors concluded that something in grapes has a direct impact on reducing their chances of heart disease, beyond what is already known about the heart-healthy benefits of fruits and vegetables.
Cherries
Cherries contain a special class of chemicals called anthocyanins, studied for their health benefits. According to University of Illinois-Urbana researchers, anthocyanins have multiple benefits, including reducing inflammation, preventing DNA damage, boosting immunity, keeping "bad" LDL cholesterol low and aiding in cancer prevention. They might even help control pain from their anti-inflammatory effect.
References
- University of Michigan Health: Grapes may aid a bunch of heart risk factors, U-M animal study finds
- North Dakota State University: What Color is Your Food?
- MedlinePlus: Lycopene
- "Journal of Biomedicine and Technology"; "Anthocyanins and Human Health: An In Vitro Investigative Approach"; Mary Ann Lila; December 1, 2004
- University of Michigan: Grapes may aid a bunch of heart risk factors
