This is the third episode in the series on whole foods. We are going to see five outstanding, healthy whole fruits – guava, watermelon, kiwifruit, papaya, and mango – that are good for your health in many ways. Whole foods are much healthier than most processed foods. Eat more of them!
Immune system: Guava gives your immune system a boost as it’s one of the richest sources of vitamin C – it has more than four times more vitamin C than orange.
Heart: It’s great for the heart due to its high levels of potassium and soluble fiber. They improve the lipid profile by reducing bad cholesterol (LDL) levels. Antioxidants and vitamins in guava can help protect the heart from damage by free radicals and reduce the risk of heart disease.
Anticancer properties: Guava contains lycopene, an antioxidant that can lower the risk of some cancers, including prostate and breast cancer. One of the great things about antioxidants is that they help neutralize harmful free radicals. It means they prevent them from causing cell damage that can lead to cancer.
Diabetes: The high fiber content in guava can help regulate blood sugar levels. For individuals with diabetes, consuming guava can slow down sugar absorption in the blood, contributing to better diabetes management.
Digestion: As mentioned, guava is a good source of dietary fiber. Why is fiber great for you? It improves your digestion and helps healthy bowel movements and prevents constipation. Also, guava’s antimicrobial properties combat harmful microbes in the gut.
Skin: The vitamins A, C, and antioxidants in guava are excellent for the skin. Vitamin C boosts collagen production, which is crucial for skin strength and elasticity. Vitamin A helps in skin repair and maintenance. Antioxidants protect the skin from aging and environmental damage.
Eyes: Vitamin A improves your eye health and can help prevent the deterioration of eyesight. It may reduce the risk of cataracts and macular degeneration, which are common age-related eye diseases.
Weight: Want to lose weight? Guava is a filling, low-calorie snack that can be a great addition to a weight loss diet.
Thyroid: Guava is rich in copper, a trace mineral important for regulating thyroid metabolism by helping to control hormone production and absorption. Thyroid is crucial for regulating many body functions, including energy generation and the regulation of metabolism.
Watermelon
Watermelon – Photo by Floh Keitgen
Nutritional Facts (per 100g)
Calories
30 kcal
Protein
0.6g
Fat
0.2g
Carbohydrates
8g
Fiber
0.4g
Minerals
Vitamin A, B, C, potassium, magnesium
Why is it good for you?
Hydration: As we all know, our favorite summer treat is full of water – about 92%, to be more precise. Therefore, it’s excellent for hydration. Hydration is very important for temperature regulation, organ function, nutrient delivery to cells, and keeping the skin moisturized.
Nutrients: Despite its low calorie content, watermelon is rich in important nutrients, including vitamins A, C and B6, potassium, and magnesium.
Lycopene: Similarly to guava, watermelon is loaded with lycopene and other antioxidants. Lycopene can lower cholesterol, blood pressure, reduce inflammation and the risk of heart diseases.
Muscle soreness: Citrulline, an amino acid, may reduce muscle soreness and improve blood flow, helping tired muscles with oxygen and nutrients.
Skin and Hair: Vitamins A and C are good for skin and hair.
Kiwi
Kiwi – Photo by Mina Elmakchi
Nutritional Facts (per 100g)
Calories
61 kcal
Protein
1.1g
Fat
0.5g
Carbohydrates
15g
Fiber
3g
Minerals
Vitamin B, C, calcium, magnesium
Why is it good for you?
Vitamin C, K: Kiwi is pretty rich in vitamins C and K, providing more than 100% of the recommended daily intake for vitamin C in just one fruit. It’s also a good source of vitamin E, potassium, and folate. Quite a lot of stuff in there.
Immune system: The high vitamin C content boosts immune function. Vitamin C stimulates the activity of white blood cells and provides antioxidant protection.
Digestion: It has a high amount of dietary fiber – good for digestion.
Cardiovascular health: The potassium in kiwi helps manage blood pressure levels, while the antioxidants can protect against blood vessel damage. Its fiber content also aids in reducing cholesterol levels by binding to fatty substances in the digestive system and removing them from the body.
Skin: The vitamin C in kiwifruit is vital for the production of collagen, a protein that helps keep the skin firm and smooth. Vitamin E, also found in kiwifruit, provides antioxidant protection against skin damage caused by the sun and pollution.
Sleep: It contains serotonin, a neurotransmitter that helps regulate sleep. Consuming kiwifruit regularly before bed can improve sleep quality.
Antioxidants: Kiwi’s antioxidants can reduce oxidative stress, lowering the risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative disorders.
Eyes: Kiwifruit contains lutein and zeaxanthin. They are carotenoids that are good for eye health. These substances act as antioxidants in the eye, reducing the risk of macular degeneration and cataracts, and protecting the eyes from UV light damage.
Low GI: Kiwi has a low glycemic index, so it doesn’t cause a rapid spike in blood sugar levels. This makes it a more suitable fruit for people with diabetes.
Vitamin C: Papayas, too, provide more vitamin C than the daily recommended amount in a single medium fruit. They also offer good amounts of vitamins A and E, folate, and dietary minerals such as potassium and magnesium.
Digestion: Papayas contain an enzyme called papain, which helps break down proteins and aids in digestion. This enzyme can make it easier for the body to digest protein-rich foods, reduce bloating, and other digestive issues.
Inflammation: Chymopapain and papain enzymes, vitamin C and beta-carotene in papaya can reduce inflammation in the body, which can help relieve symptoms of inflammatory diseases like arthritis and asthma.
Immune system: The high content of vitamin C strengthens the immune system.
Heart: Papaya’s high vitamin C, potassium, and fiber content contribute to cardiovascular health. These nutrients help manage blood pressure levels and lower the risk of heart disease by reducing cholesterol levels in the blood.
Skin: Papaya can improve skin health thanks to its vitamin A and papain enzyme content. Mashed papaya can act as a natural remedy for acne and sunburn.
Cancer: Lycopene in papaya may reduce cancer risk. Its antioxidants can reduce free radical damage that can lead to cancer.
Eye: Papayas are rich in beta-carotene and lutein, nutrients that are essential for maintaining good eyesight and reducing the risk of age-related macular degeneration.
Menstrual pain relief: The enzyme papain also acts as a natural remedy for menstrual pain. It helps in regulating and easing flow during menstrual periods.
Vitamin A, C, K, minerals: Mangoes are an excellent source of vitamin A, C and K, as well as potassium and copper, which are great for eye health, red blood cells production, and heart health.
Immune system: As mangoes are rich in carotenoids (25 different kinds!), combined with vitamin C and vitamin A, they keep your immune system healthy and strong.
Heart: Potassium and magnesium are good for the heart because they help keep the blood pressure on a normal level. The fiber, pectin, and vitamin C in mangoes also help lower serum cholesterol levels, especially Low-Density Lipoprotein (LDL).
Digestion: Mango’s high fiber content is good for digestion. On top of that, mango is easy to digest thanks to its enzymes that break down carbs into sugars.
Antioxidants: Mangoes are packed with polyphenols — these are plant compounds that function as antioxidants. Among these, mangiferin has great antioxidant and anti-inflammatory effects. For example, it can reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and certain cancers.
Skin and hair: Mangoes make your hair and skin healthier, thanks to their high vitamin A and C levels.
Alkalizes the body: Mangoes contain tartaric acid, malic acid, and traces of citric acid that help maintain the alkali reserve of the body, which is important for a balanced internal pH.
Wrapping up
Whole foods are minimally processed or not processed at all. They are healthy and full of nutrients, fiber, and antioxidants. Add them to your diet, and enjoy a healthier life with stronger immune system, better digestion, heart health, blood sugar, cholesterol, and a reduced risk of diabetes, obesity, and other diseases. Avoid processed food and eat whole food.
