Fruits are the healthiest ready to eat snacks that are packed with vitamins, minerals, and fiber. The fiber content and healthy nutrients make fruits helpful to reduce weight. Because fruits contain healthy levels of soluble and viscous fiber, like pectin, psyllium, glucomannan, and guar gum and these fibers curb our appetites, making us eat less. Not only weight reduction but fruits are also helpful in treating many health conditions like high blood pressure, diabetes, cancer, and heart disease.
Here’s a list of some fruits to be taken in moderation that will do the trick to your health and can help in losing kilos:
Apple: Apples are high in fiber and reduce the risk of cancer, boost the immune system, and whiten the teeth. This heart-healthy fruit should be included in the diet. As some studies have proven that it accelerates weight loss. If you want to have something in between the meals then grab an apple as it will not only keep the doctor away but also being high in fiber, Vitamin A and water content, it’s going to give you that fullness in the stomach. Apples can be enjoyed in a variety of ways both cooked and raw. Try adding apples to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
Kiwi: Kiwi fruits are small fruits with bright green or yellow flesh and tiny black seeds which helps in weight loss. The black seeds are an excellent source of insoluble fiber, which helps digestion. The green part contains lots of soluble fiber, making you feel full for longer. Controlling hunger pangs is one of the essential steps to weight loss. Kiwis have been shown to promote weight loss, increase fullness and improve gut health. Kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits. The high levels of vitamin C help in the reduction of blood pressure. Some studies have shown that kiwi can help control blood sugar, improve cholesterol, and support gut health. Kiwis can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
Berries: Blueberries, raspberries, strawberries, cranberries are fruits that are excellent detoxifiers and bowel cleansers. They not only aid digestion but also take the spotlight in weight loss. One cup of berries gives a good amount of vitamin C, vitamin K, and manganese. Berries increase the metabolic rate and combat cholesterol, hypertension, lower inflammation, insulin resistance, and which may be particularly helpful to people who are overweight. This fruit can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
Watermelon: Watermelon is the first fruit that comes in mind of anyone in the scorching heat. Because of its high water content, the watermelon keeps the body hydrated. This fruit is rich in Arginine, an amino acid that is well known for its fat-burning properties. Some researches have shown, that watermelons lower fat accumulation and improve lipid levels. Watermelons require special mention because it is devoid of any fat. Not only water content but watermelons are rich in Vitamins A, B, and C and packed full of the plant chemical, lycopene, which will protect you against heart diseases and cancer.
Grapefruit: Grapefruit is the crossbreed product of pomelo and an orange. It gives a good amount of vitamin C and vitamin A. Grapefruit provides a range of health benefits also. The low glycemic index (GI) of grapefruit makes it suitable for Diabetic also. A low-GI fruit may aid weight loss and weight maintenance. Some studies have proven that grapefruit consumption reduces body fat, waist circumference, and blood pressure. It can be eaten on its own, it also makes a great addition to salads and other dishes. The high content of water and / fiber reduces the urge for unhealthy snacking.