The appearance of things changes according to the emotions; and thus we see magic and beauty in them, while the magic and beauty are really in ourselves.
Humans have been growing 🍇 as early as 6500 BC, and in the mythology of several cultures, this fruit symbolizes abundance and fertility. In addition to being downright gorgeous—and the main ingredient in our beloved wine—🍇 offer a number of health benefits. Here are seven, plus simple ways to incorporate these gems into your daily meals and snacks.
Once cup of 🍇 provides about a quarter of your daily vitamin C needs, nearly 20% for vitamin K, and at least 10% for copper. In addition to supporting immunity, vitamin C is needed for DNA repair, and the production of both collagen and serotonin. (The latter promotes happiness and sleep.)
In addition to the aforementioned vitamins C and A, which are both vital for immunity, 🍇 support the immune system through their natural anti-microbial properties. A one cup portion also supplies about two and a half ounces of water, which is important for hydration, circulation and healthy blood flow, and waste elimination
🍇 contain several different antioxidants, including types known to decrease inflammation and support healthy blood flow. 🍇 antioxidants are also linked to better brain function (including memory and leaning), anti-aging, and overall longevity. The quercetin in black and red grapes has been shown to protect against neurodegenerative diseases, such as Alzheimer's. Quercetin has also been linked to apoptosis, the self-destruct sequence the body uses to kill off worn out or dysfunctional cells.
The natural melatonin in 🍇 is linked to longer and better quality sleep. That’s key, since insomnia affects a third of the population, and sleep deprivation is tied to a number of health risks—including depression, type 2 diabetes, heart disease, and obesity.
🍇 are heart-healthy in a number of ways. They have been shown to fend off artery hardening, reduce blood pressure, improve circulation, curb blood clotting, and lower inflammation. Research indicates that grapes also help reduce cholesterol by decreasing the absorption of the compound into the blood.
🍇 aren’t spectacularly high in fiber, with one cup supplying one to two grams. But, the fiber and fluid in 🍇 help support bowel regularity, and 🍇 polyphenols work to positively transform gut bacteria in ways that benefit health. These may include the flourishing of microbes tied to stronger immunity and positive mood.
The lutein and zeaxanthin in grapes protect the retina and eye lens. They’ve been shown to increase visual range; lessen discomfort from glare; enhance visual contrast; and reduce the time it takes the eyes to recover from the stress of bright lights. The dynamic duo also helps lower the risk of macular degeneration and cataracts, two common eye disorders.
Biting into a fresh, ripe blackberry is sure to make your taste buds tingle with nostalgia for warm summer afternoons, but this sweet little berry is also a nutritional powerhouse! Not only are they full of vitamins and minerals, but they also contribute unique advantages to your overall health.
Blackberries contain over one-third of the recommended daily value of vitamin K, weighing in at 29-micrograms in just one cup! If you are deficient in vitamin K, it could contribute to blood 🩸 thinning and bone 🦴 fractures, leading to osteoporosis or bruising.
Blackberries are very high in fiber compared to most fruits, and are an amazing topping to add to your morning oats or smoothies to expedite and improve the functioning of the digestive system.
By eating just one cup of raw blackberries, you are getting half of your recommended daily dose of vitamin C, a powerful antioxidant that exceptionally heals the body!
Due to an antioxidant and anti-inflammatory chemical called anthocyanin (responsible for the bright colors found in berries), blackberries have been found to increase cognition and even reduce the chances of developing motor related issues later in life. This is because these antioxidants not only protect brain 🧠 cells from free radicals, but enhance the functioning of neurons to prevent inflammation in the 🧠 .
Because blackberries are rich in vitamin A carotenoids like beta-carotene and lutein, they are believed to improve vision and overall eye health. This is because these carotenoids work to protect photoreceptors in the macula, an area in the retina where sharp vision is manufactured. These antioxidant chemicals found in blackberries also have anti-inflammatory properties that aid in reducing stress on the retina when exposed to blue light, or visible light from sun exposure.
New studies in periodontics have been testing blackberry extract to help beat pathogens that lead to gum diseases. Certain phenol antioxidants found in blackberries have antimicrobial properties that have been known to fight bacteria. When blackberry extract was tested against common oral pathogens, it was shown to reduce the metabolic activity against three that contribute to poor oral health and lead to inflammatory infections.
As far as fruits go, buying 🍍 can be pretty intimidating. They’re literally covered in little spikes. And do you even know how to cut one open? But IMO, pineapple is to fruit what Paris Gellar is to Gilmore Girls: prickly on the outside, but with a sweet center that makes it well-worth the effort.
🍍 can help reduce bloat as well as prevent other tummy troubles. 🍍 is unique in that it is our only source of dietary bromelain, which is a digestive enzyme that helps break down protein foods, It also contains fiber—about two grams per one cup of cut-up fruit, which also helps with digestion.
Another reason why 🍍 are such an amazing fruit to snack on during the summer is because they have a high water content; between 85 and 89 percent of pineapple is water 💧 . You already know how important it is to stay hydrated—this is one food that can really help. (Along with your regular water 💦 drinking habits, of course!)
🍍 contain 20 milligrams of magnesium per cup of sliced chunks (about 6 percent of your recommended daily intake), which benefits the body in a myriad of ways. “Magnesium helps regulate blood pressure, nerve and muscle function, and it transports potassium in the body,” Layer says. An especially good reason to have 🍍 for dessert: its magnesium content could help you sleep better.
Another important nutrient 🍍 contain is potassium (180 milligrams per cup, about 7 percent of what you should be getting in a day.) “Eating high-potassium foods can help lower blood pressure,” Layer says. It’s also an important electrolyte that assists with muscle and kidney function.
Because of pineapple’s high vitamin C content—79 milligrams per cup of chunks, which hits your recommended daily allowance in one serving—it’s here to keep annoying summer sickness from getting in the way of your fun. One study found that kids who ate 🍍 regularly got sick less than kids who didn’t.
🍈 is a refreshing and healthful fruit that is at its best in the summer.
It contains water 💧 and a range of minerals, vitamins, and antioxidants that can be beneficial as part of a varied diet.
When it comes to fruits with high water content, watermelon (surprise!) takes top billing—but 🍈 isn't far behind. 🍈 falls at 90 percent water per gram.
Antioxidants (i.e. compounds that can prevent cell damage) come in many different forms, but the notable one here is beta carotene. Our bodies convert beta carotene to vitamin A—which in the case of 🍈 , gives the fruit its orange color.
But that's not all beta carotene does. Shapiro says the beta carotene in cantaloupe reduces cell damage, possibly reducing the risk of cancer along with it. It may also reduce inflammation since it contributes to immune and cell tissue health.
🍈 is high in something called folate, or vitamin B9. In addition to being critical to the production of healthy red blood cells, folate performs another important task.
"Folate is needed during the first few weeks of pregnancy for the healthy formation of a baby's neural tube," says Sarah Rueven, RD, CDN and the founder of Rooted Wellness. The CDC recommends that all women of child-bearing age receive 400 grams of folate every day, because a baby's neural tube develops in the very early stages of pregnancy (often before a woman even realizes she is pregnant).
One cup of diced 🍈 will get you to about 95 percent of your daily intake, so if citrus fruit really isn't your thing, opt for some mellow melon instead
If you need more potassium, the first food that comes to mind is probably 🍌 . And while 🍌 are a great source of potassium, so is 🍈 : Shapiro says that one serving contains nearly 10 percent of the daily recommended value.
"Potassium is essential for cardiovascular health, specifically working to ensure healthy blood 🩸 pressure," she says. With lower blood 🩸 pressure also comes a lower risk of stroke, per Harvard Health.
Remember when your grandma told you that eating 🥕 would help your eyesight? She wasn't totally wrong. Orange foods, like 🥕 , 🍠 , and—you guessed it—🍈, are high in beta carotene. Two antioxidants in particular (lutein and zeaxanthin) are produced when our bodies process beta carotene.
The result? A one-two punch for your eye health.
Eating 🍈 may even start to have an effect on your appearance. If your nightly wrinkle cream contains retinol, you're putting vitamin A on your skin—which isn't quite the same thing as eating it in 🍈 . Some researchers have even made a similar connection.
Vitamin C, on the other hand, is also a common ingredient in skincare serums and creams because of its anti-aging power.. Getting some extra vitamin C in your daily 🍈 can't hurt, right?
If you’re not already a fan of 🍓 , you should be. Not only are they juicy, summery and delicious, they’re a bona fide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), the benefits of 🍓 are endless, and some will even surprise you. (Wrinkle-prevention? Yes please!).
🍓are a good source of vitamin C. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.
The antioxidant properties in strawberries may also help to prevent cataracts — the clouding over of the eye lens — which can lead to blindness in older age.
The power of vitamin C in 🍓 continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin.
Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and 🍓 are a good source with 21 mg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being.
Fibre is a necessity for healthy digestion, and 🍓 naturally contain about 2 g per serving. Problems that can arise from lack of fibre include constipation and diverticulitis — an inflammation of the intestines, which affects approximately 50 percent of people over 60.
Potassium is yet another heart healthy nutrient, and with 134 mg per serving, 🍓 are considered a “medium source,” according to Alberta Health Services. Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium. Thanks to their impact on the reduction of LDL, inflammation and high blood pressure, these benefits of 🍓 have earned the tiny fruit the title as one of the most heart-healthy fruits you can eat.
The antioxidants and phytochemicals found in 🍓 may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease.
1. Helps You Hydrate
2. Contains Nutrients and Beneficial Plant Compounds
3. Contains Compounds That May Help Prevent Cancer
4. May Improve Heart Health
5. May Lower Inflammation and Oxidative Stress
6. May Help Prevent Macular Degeneration
7. May Help Relieve Muscle Soreness
8. Is Good for Skin and Hair
9. Can Improve Digestion
Eating foods that have a high water 💧 content can also help. Interestingly, 🍉 is 92% water .
One cup (154 grams) of 🍉 has many other nutrients as well, including these vitamins and minerals:
Vitamin C: 21% of the Reference Daily Intake (RDI)
Vitamin A: 18% of the RDI
Potassium: 5% of the RDI
Magnesium: 4% of the RDI
Vitamins B1, B5 and B6: 3% of the RDI
Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid.
Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects.
Several nutrients in 🍉 have specific benefits for ❤️ health.
Studies suggest that lycopene may help lower cholesterol and blood 🩸 pressure. It can also help prevent oxidative damage to cholesterol .
According to studies in obese, postmenopausal women and Finnish men, lycopene may also reduce the stiffness and thickness of artery walls .
🍉 also contains citrulline, an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps your blood 🩸 vessels expand, which lowers blood 🩸 pressure .
Other vitamins and minerals in 🍉 are also good for your heart ❤️. These include vitamins A, B6, C, magnesium and potassium .
🍉 may help lower inflammation and oxidative damage, as it's rich in the anti-inflammatory antioxidants lycopene and vitamin C .
Lycopene is found in several parts of the eye where it helps protect against oxidative damage and inflammation.
It may also prevent age-related macular degeneration (AMD). This is a common eye problem that can cause blindness in older adults .
Lycopene's role as an antioxidant and anti-inflammatory compound may help prevent AMD from developing and getting worse.
Citrulline, an amino acid in 🍉, may reduce muscle💪🏼 soreness. It’s also available as a supplement.
Interestingly, 🍉 juice appears to enhance the absorption of citrulline.
Two vitamins in watermelon — A and C — are important for skin and hair health.
Both lycopene and beta-carotene may also help protect your skin from sunburn 🌞.
🍉 contains lots of water 💧 and a small amount of fiber — both of which are important for healthy digestion.
🍊 like most citrus fruits, produce more juice when warmer — juice them when they are at room temperature. Rolling the 🍊 under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed fast when exposed to air, so eat an 🍊 quickly once cut up.
Citrus is more than just a fresh, sour flavor used for livening up food and drink. The citrus limonoids common in 🍊 are proven to help fight a number of varieties of cancer. In tests on animal and human cells, researchers proved citrus could help fight cancers of the mouth, skin, lung, breast, stomach, and colon.
🍊 also contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Because of their high vitamin C content (over twice the daily need) 🍊 are associated with boosting the immune system.
Anti-oxidants in 🍊 help protect skin from free radical damage known to cause signs of aging. An 🍊 a day can help you look young even at 50!
🍊 , being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.
Fibre in 🍊 help by keeping blood 🩸 sugar levels under control thereby making 🍊 a healthy snack for people with diabetes. Moreover, 🍊 have simple sugars. The natural fruit sugar in 🍊 , fructose, can help keep blood 🩸 sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many 🍊 in one go. Eating too much can spike insulin and may even lead to weight gain.
While the basic nature of 🍊 is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion. This property of 🍊 is similar to that of 🍋 which are without doubt among the most alkaline foods.
🍊 are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related mascular degeneration, which in extreme cases can lead to blindness. It also helps eyes to absorb the light.
🍊 have both soluble and insoluble fibre. This helps in keeping your intestines and stomach function smooth, preventing irritable bowel syndrome. Additionally, the fibre helps treat constipation to a greater extent.
One of the reasons why people get heart ❤️ disease is because their arteries are blocked due to unhealthy lifestyles and consumption of junk food. 🍊 have flavonoids like hesperidin which reduces cholesterol and prevents your arteries from getting blocked. This, in turn protects you from heart ❤️attack and various other cardiovascular diseases. Alternatively, you could try these 8 natural cholesterol busters.
One cup of 🍊 contains only 85 calories, making this a nutrient-dense, low-calorie food. The same serving also contains 4.3 grams of dietary fiber. This compound aids in weight loss by promoting regular bowel movements and helping you feel full for longer periods of time.
The taste of these fruits are sweet and have a subtly sharp tinge. Raspberries easily melt in your mouth because of their soft and sweet texture.
Raspberry is high in dietary fiber, prebiotic compounds, and manganese. Fiber aids in delaying gastric emptying, making you feel fuller for longer. In addition to this, the fiber in berries is known to help keep your bowel movements regular.
The antioxidant powers of these berries come from vitamin C, which effectively helps reduce the age spots and discoloration. Raspberries work like magic on wrinkles. They protect the skin from the harmful sun rays. By filling in minor wrinkles, they can help you restore your youthful appearance.
Three servings of raspberries per day can prove to be a brilliant natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision. This leads to a loss of vision in the midpoint of the visual field due to damage to the retina. This can occur in both “dry” and “wet” forms.
Raspberries are an excellent antioxidant-laden food that contains ellagic acid.
The anthocyanins of raspberries are responsible for their unique antioxidant properties and also some antimicrobial ones. This promptly cuts down the overgrowth of certain bacteria and fungi in the body. These growths often lead to different vaginal infections and sometimes even result in irritable bowel syndrome (IBS).
Raspberries, blackberries, and muscadine grapes all have metalloproteinase enzymes. These are essential for the development and renovation of tissues, however, if they are produced in abnormally high amounts, they may act as a catalyst for cancer development. They have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium, and copper. This makes them a complete fruit to offer overall, healthy prosperity.
They are generally good for all, especially pregnant women and lactating mothers.
The tea can regulate menstrual cycles and decrease excessively heavy menstrual flows. For pregnant women, raspberry tea successfully relieves nausea, prevents hemorrhaging, reduces pain, and helps in childbirth. For lactating mothers, raspberry tea or eating the fruit helps increase the production of breast milk.
A 2016 study confirms that raspberries are rich in effective antioxidants as well as phytonutrients. These elements proficiently reinforce your immune system and help your body fight diseases.
Other than the outstanding phytonutrient content, raspberries are rich in traditional nutrients, primarily in the antioxidant and B vitamin categories.
The appearance of things changes according to the emotions; and thus we see magic and beauty in them, while the magic and beauty are really in ourselves.
OH HEY, FOR BEST VIEWING, YOU'LL NEED TO TURN YOUR PHONE