Not every fruit qualifies as a super-fruit, but wellness and nutrition experts do suggest that certain fruits have special powers; antioxidants, fibre, vitamins and minerals, and other nutrients that can help you live longer, look better, and even guard your wellbeing against disease. Of the five to nine portions of fruit or vegetables you should be eating every day, most of them should be super-fruits. So, what do you need to add to your fruit basket?
Açaí berries: Thanks to its weapon-grade level of antioxidants that thrash other super-fruits like blackberries, strawberries and blueberries, açaí actually deserves some of the hype it gets. According to Keri Glassman, R.D., founder of NutritiousLifeMeals.com and author of Slim Calm Sexy Diet, ‘I recommend powdered açaí berry, which can be added into a smoothie. Not only is this an easy way to get super fruits into your diet, but it also helps mask the tart, sometimes bitter taste.’
Apples: Though it may seem a humble fruit, this simple, rustic vibe is just the Clark Kent to the apple’s Superman. As well as being a great source of fibre, the red and green skin on apples contains the antioxidant quercetin, which has antihistamine and anti-inflammatory properties. This means that apples may be able to protect you from heart disease and possibly allergic reactions. Researchers at St. George’s Hospital Medical School have shown that eating five or more apples a week can improve your lung function – I guess it’s true what they say about an apple a day.
Bananas: Bananas make for the best mid-morning snack, as they help to keep you feeling fuller for longer. This is because these superfruits are packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism. However, aside from staving off hunger pangs, bananas are a great source of potassium, which can help to lower your blood pressure.
Blackberries: The USDA state that blackberries are in the top 10 of all time for antioxidant power, as well as being number one for fibre (just one cup gives you a third of your daily target of 25 to 35 grams a day). Plus, these tart and tasty gems are specifically rich in polyphenols, which belong to the same family of antioxidants found in green tea. These antioxidants have been suggested to prevent cardiovascular disease, cancers, and osteoporosis.
Blueberries: While blackberries hold the number one spot for fibre content, blueberries are your go-to super-fruit for brain function and memory. There have been multiple studies linking blueberries’ high levels of flavonoids with a better memory, and even preventing age-related brain dysfunction. According to a recent study, a high intake of berries can delay your cognitive ageing by a whopping 2.5 years. If that wasn’t enough, these super-fruits are also rich in a mineral known as manganese, which is known to rev up your metabolism, keeping you slim and energised.
Cherries: These unsung heroes of the super-fruit world can reduce your inflammation, triglyceride levels and cholesterol, thanks an antioxidant called anthocyanin, which gives them their deep red colour. Recently, researchers at the University of Michigan researchers found that cherries reduced two common markers of blood vessel inflammation in lab rats by up to 50%, as well as reducing weight gain and cholesterol.
Citrus fruits: In any citrus fruit you’ll find a good whack of vitamin C and fibre, as well as other nutrients and disease-fighting chemicals, albeit in smaller amounts. Glassman notes that the vitamin C makes citrus a Super-fruit, because it helps you to overcome the effects of sun damage, regulate your oils glands, and even prevent age spots.