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Blackberries

Plump, dark and juicy, blackberries are another delicious source of anthocyanin pigments and ellagic acids (both with healthy antioxidant properties), as well as vitamins C and E, fiber and the phytochemical lycopene, which protects eyesight. With anti-inflammatory and antibacterial properties, a dose of blackberries may help fight minor infections too.

While the season for fresh blackberries runs from May to July, frozen blackberries can be found all year round. As with other types of berries, treat blackberries with care and wash just before eating. Add blackberries to fruit salad or bake with them as you would raspberries or other fruit.Berries makes a delicious summer dessert. 

Amounts per 1 cup (144g) Calories 61.9 

(Source: health-heaven)


The Healthiest Fruit with Antioxidant Fruit Benefits 

1. Apples, with the skin, provide pectin, 5 grams of fiber and a heaping dose of flavonoid antioxidants. Apple fiber helps lower cholesterol and keep you regular. And the powerful flavonoids reduce your risk of heart disease, stroke and cancer. A medium apple has about 80 calories. 
2. Apricots are a good source of vitamins A, C and E, potassium, iron and carotenoids. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers – especially skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories. 
3. Bananas are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.
4. Berries are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases.  
 
Blueberries top the antioxidant fruit benefits list. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer’s disease. 1 cup of blueberries has 81 calories and 4 grams of fiber.
Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.
Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.
Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.
 
5. Cantaloupes are packed with Vitamin C, potassium and carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. Half a melon has 97 calories and 2 grams of fiber.
6. Cherries are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate and heart-protective carotenoids. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 1 cup of cherries has 88 calories. 
7. Citrus Fruits are best known for flavor, juiciness and high vitamin C content. But they’re also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.
Pink or Red Grapefruit – half a grapefruit has just a scant 47 calories.
Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.
Lemons and Limes – 1 lime or small lemon has about 17 calories.
8. Kiwifruit, when compared ounce for ounce, has more than twice the vitamin C of an orange. It’s also an excellent source of magnesium, potassium and vitamins A and E. Kiwis have been shown to boost the immune system and reduce respiratory diseases. 1 medium kiwi has 47 calories and 3 grams of fiber.
9. Papayas are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories. 
10. Red Grapes contain iron, potassium, fiber and  an abundance of powerful disease-fighting antioxidants. Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories. 

The Healthiest Fruit with Antioxidant Fruit Benefits 


1. Apples, with the skin, provide pectin, 5 grams of fiber and a heaping dose of flavonoid antioxidants. Apple fiber helps lower cholesterol and keep you regular. And the powerful flavonoids reduce your risk of heart disease, stroke and cancer. A medium apple has about 80 calories. 

2. Apricots are a good source of vitamins A, C and E, potassium, iron and carotenoids. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers – especially skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories. 

3. Bananas are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.

4. Berries are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases.  

 

  • Blueberries top the antioxidant fruit benefits list. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer’s disease. 1 cup of blueberries has 81 calories and 4 grams of fiber.
  • Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.
  • Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.
  • Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.

 

5. Cantaloupes are packed with Vitamin C, potassium and carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. Half a melon has 97 calories and 2 grams of fiber.

6. Cherries are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate and heart-protective carotenoids. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 1 cup of cherries has 88 calories. 

7. Citrus Fruits are best known for flavor, juiciness and high vitamin C content. But they’re also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.

  • Pink or Red Grapefruit – half a grapefruit has just a scant 47 calories.
  • Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.
  • Lemons and Limes – 1 lime or small lemon has about 17 calories.

8. Kiwifruit, when compared ounce for ounce, has more than twice the vitamin C of an orange. It’s also an excellent source of magnesium, potassium and vitamins A and E. Kiwis have been shown to boost the immune system and reduce respiratory diseases. 1 medium kiwi has 47 calories and 3 grams of fiber.

9. Papayas are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories. 

10. Red Grapes contain iron, potassium, fiber and  an abundance of powerful disease-fighting antioxidants. Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories. 

High fiber food

High fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. 

  • one-half cup cooked navy beans - 9.5 g
  • one-half cup baked beans, canned - 9 g
  • one-half cup cooked lentils - 7.8 g
  • one-half cup cooked black beans - 7.5 g
  • one-half cup dates - 7.1 g
  • one cup raisin bran cereal - 7 g
  • one-half cup cooked kidney beans - 6.5 g
  • one-half cup cooked lima beans - 6.7 g
  • one-half cup canned tomato paste - 5.9 g
  • one-half cup cooked garbanzo beans - 6.2 g
  • one-half cup bean with ham soup - 5.6 g
  • one-half cup frozen red raspberries - 5.5 g
  • one medium bran muffin - 5 g
  • one-half Asian pear - 5 g
  • one-half cup cooked artichoke - 4.5 g
  • one-half cup frozen peas, cooked - 4.4 g
  • one cup oatmeal - 4 g
  • one-half cup frozen mixed vegetables, cooked - 4 g
  • one-half cup raw blackberries - 3.8 g
  • one-half cup canned pumpkin - 3.5 g
  • one-half cup cooked whole-wheat spaghetti - 3.4 g
  • 24 almonds - 3.3 g
  • one apple with skin - 3.3 g
  • one-half cup cooked barley 3 g
  • one medium orange 3 g
  • one cup broccoli - 2.4 g
  • one red sweet pepper - 2.4 g
  • one nectarine - 2.3 g
  • 28 peanuts - 2.3 g
  • one slice whole grain bread - 2 g
  • 15 walnut halves - 2 g

*The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

(Source: health-heaven)

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