Fruits may don’t have this meat thing to lure most bodybuilders, but health is more than about muscle! Spell your nutritional necessities with fruity wellness!
The Groovy Fruits:
APPLE
Apple helps keep blood cholesterol under control to reduce the risk of heart disease and offers weight control benefits
This fruit also supply unique substances, which have been linked to blood sugar regulation.
Several studies have tied eating apples, including the skins, to better lung function and a lower risk of respiratory diseases including asthma, bronchitis, and emphysema. In fact, one study found that apples helped reduce the risk of asthma more than other fruits and veggies combined.
One medium-sized apple is a filling, ready-to-eat snack that is packed with four grams of soluble fiber – 17% of the Daily Value (DV), or the amount you need each day. “This is important for colon health and controlling blood sugar levels,” says Elson Haas, M.D., author of Staying Healthy with Nutrition.
“This fruit is also a good source of immune-boosting vitamin C” Apples also contain quercetin, which has antihistamine and anti-allergy properties.
GRAPE
Widely popular, grapes are regarded in many cultures as “the queen of fruits,” since centuries. These tiny berries fruit are the storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins, and minerals.
Research has shown that consuming high-glycemic carbs after workouts produces a greater amount of glycogen – replenishing what you’ve depleted after a hard session – than consuming carbs that are lower on the glycemic index (GI).
“Grapes are a very high-glycemic fruit,” says nutritionist and physique specialist John Kiefer, “which makes them an ideal post-training snack.”
They’re also loaded with vitamins A, C, and B6, and folate, in addition to several essential minerals.
Wonderfully delicious, cherry fruit is packed with full of health-benefiting nutrients and unique antioxidants.
Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth, says inflammation in the body is the root cause of most disease and discomfort.
“Chronic inflammation can wreak havoc on your vascular system,” he says, “but a lot of guys also suffer acute inflammation caused by sports injuries.”
Studies suggest weekend warriors can ease aches and pains by eating tart cherries. These have the highest concentration of anthocyanins 1 and 2, which help block enzymes associated with inflammation.
POMEGRANATE
High cholesterol can bring about a whole slew of problems with angina, heart attack and stroke being among the most dangerous. While genetics factor in to the mix, high cholesterol is also affected by a poor diet and little physical activity. Thankfully, there are things you can do to improve your cholesterol. One the things you can do is to extract juices from pomegranate and drink it.
Besides tasting delicious, the best pomegranate juice has a whole bevy of antioxidants ready to fight off free radicals in your body.
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Research shows that the powerful antioxidant agents in pomegranate seeds and juice can help reverse oxidative damage – what nutritionist Oz Garcia, Ph.D., calls “natural rusting” – to the vascular system, which plays a major role in the ability to achieve and maintain erections.
Perhaps this is why some theologians believe the pomegranate – and not the apple – was the forbidden fruit in the Garden of Eden.
BLACKBERRY
Blackberries, also known as black raspberries, have one of the highest antioxidant contents of any fruit claim researchers at Oregon State University. Not only is the fruit high in antioxidants, it is high in a variety of other nutrients that can help a person reap a variety of positive health effects involving the entire body, not just one system.
Garcia recommends blackberries for their exceptional phytonutrient power and vitamin K content (36% of the DV).
“This is important for men because it’s been shown to help lower risk of prostate cancer,” he says. “It’s also high in the mineral manganese, which helps support optimal testosterone production.”
Blackberries – along with blueberries, bilberries, and raspberries – are also rich in the antioxidant lutein, which helps promote eye health by helping prevent macular degeneration.
GRAPEFRUIT
Health benefits of grapefruit are enormous and incomparable. A glass of chilled grapefruit juice, especially in winter, will help you to get vitamin C. Grapefruit secures a high place amongst various citrus fruits. It’s full with the benefits of nutrients, vitamins, potassium, lycopene and refrigerant. Along with these, it also contains calcium, sugar and phosphorous. It is termed as an excellent appetizer.
The famous Scripps Clinic “Grapefruit Diet” study showed that participants who ate half a grapefruit before each meal lost an average of 3.6 pounds in 12 weeks.
“It’s a great appetite suppressant,” Bowden says. “It also contains pectin, a soluble fiber that’s been shown to slow the progression of atherosclerosis.”
Avoid eating grapefruit when taking prescription (or over-the-counter) medications, though. “It interacts with liver enzymes in a way that can keep the medication in your system longer than expected.”
LEMON
Saying that lemons are a super food is an understatement. Their medicinal properties are never ending and they add abundant flavor to a variety of dishes. Lemon juice is an excellent source of vitamins C and B, proteins, carbohydrates, and phosphorous. The flavonoids within the juice are said to contain, which is why it’s so useful in treating so many ailments and conditions.
“The citric acid in lemons helps break down lipids and stimulates digestive juices,” says Haas, who does a 10-day lemonade cleanse each year to reduce body fat and cholesterol. “Adding the juice of half a lemon to a glass of water every morning supports liver and gall bladder function.”
Drink some fresh lemon juice before your next meeting. The energizing scent has been shown to mitigate fatigue, anxiety, and nervousness, and can increase concentration and alertness.
PAPAYA
Papaya is called fruit of the angels by Conquistadors because of its heavenly taste. In its prime, it is a cerise-orange colored, unbelievably juicy fruit with an aroma to match its heavenly taste. Not only is papaya beautiful, fragrant and luscious, it is amazingly healthful.
Papain, an enzyme in papaya, has been shown to relieve gas from indigestion. Another of its enzymes, chymopapain, has been used to relieve inflammation.
One cup of fresh, ripe papaya has only 60 calories, yet packs a whopping 144% of the DV of vitamin C (88mg). “When buying papayas,” Garcia says, “look for ones that are mostly yellow and yield slightly to pressure.”
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