Did you know that including fruits into your diet can actually help you to loose weight and control your appetite? It is true. Fresh, whole fruits are low in calories yet high in fiber, vitamins, minerals, and antioxidants. Fruit also has a high water content that helps you to feel full in between meals. Different fruits have different minerals and vitamins so it is important to have a variety. Here is a list to help get you started on incorporating delicious fruits into your diet.
1. Apples and Pears: Apples and pears are not the lowest-calorie fruits, but they are in rich vitamins and minerals. One medium apple has 80 calories and offers vitamin C, calcium, potassium, phosphorus, and 3 g of fiber, which makes them a healthy, filling fruit. Pears have 100 calories each and are high in thiamin, riboflavin, folic acid and niacin, which contribute to a healthy cardiovascular system.
2. Apricots and Peaches: Apricots and peaches are healthy and satisfying foods for a diet. They are low in calories and full of vitamins A, C and E; minerals, such as potassium, iron and magnesium; and carotenoids and lycopene, antioxidants that lower your blood pressure and decrease LDL cholesterol, the “bad” cholesterol. One apricot has only 19 calories, and a medium-sized peach contains 38 calories.
3. Banannas: Bananas provide a high amount of potassium, a mineral that strengthens your heart and other muscles. Bananas are a filling and healthy diet food. One large 140-calorie banana contains fiber, protein, vitamin A, and a range of B vitamins. Bananas can also neutralize stomach acid and provide natural relief from heartburn.
4. Berries: Berries are an excellent fruit for dieters, because they are low in calories and high in fiber and in vitamins and minerals, such as vitamin C, B vitamins, potassium, and iron. Berries are antioxidant-rich, with disease-fighting anthocyanins and phytochemicals. One cup of blackberries has about 65 calories, no fat and 10 g of fiber in a single cup. A cup of blueberries has 80 calories and very high quantities of anthocyanins. Cranberries contain 44 calories per cup and are rich in fiber and low in sugar.
5. Citrus Fruits: Grapefruit, oranges, lemons, limes, and tangerines contain a lot of nutrients, reduce water retention and are all low in calories while being flavorful and rich in vitamin C. Grapefruit is lower in sugar than other citrus fruits, and one whole grapefruit has only 80 calories.
