Fruits are often being taken for granted because of its availability.  With the number of fruits that are displayed at the grocery section of the supermarket, it is hard to choose which one is worthy enough of a place at our dining table.  Here is a list of the most often ignored fruits and a list of their health benefits.  Know that the next time you go grocery shopping, give these fruits your consideration. Some of these may look small – but these are packed with nutrients.

Cranberries

Aside from the large amounts of phytonutrients and antioxidants that may serve as protection for cancer and heart disease, cranberries enhance the function of the immune system and defend the body against infections.  They are also a rich source of flavonoids – considered to be one of the most effective and potent antioxidants that are available to people.  Flavonoids cannot be produced by the body, so it is important that we make sure that it is present in our diet – and eating cranberries can do just that.

Numerous health benefits have been associated with the consumption of cranberries.  Below are some examples:

• It helps keep the urinary tract healthy, thereby preventing urinary tract infection.  It also helps prevent the formation of kidney stones.
• The Cranberry Institute said that the proanthocyanidin (PAC) content of cranberries help prevent bacterial adhesion usually linked to stomach ulcers and gum disease.
• It also has the potential of being used in the management and treatment of patients with peptic ulcer.

Kiwi

This unassuming fruit contains two of essential fat soluble vitamins – A and E.  Vitamin A is found in the form of beta-carotene.  Kiwi is packed with antioxidants which helps the body neutralize free radicals thereby protecting it from damage caused by oxidative stress.  It is also a rich source of vitamin C, and it is said to contain higher amounts of the vitamin than oranges.  Additionally, kiwi is very much abundant in phosphorous, copper, magnesium, potassium and fiber.  Kiwi helps boost the immune system, maintains healthy blood pressure levels, and it also assists in digestion through its enzyme known as actinidin. The health benefits of consuming kiwi are as follows:

• The California Kiwifruit Commission conducted a study which revealed that kiwi helps protect against asthma.  The results of the study were published in the Thorax journal.
• 2 to 3 kiwifruits per day can significantly reduce triglyceride levels, and reduce one’s risk for blood clots thereby helping promote normal blood flow and a healthy heart.
• The fiber content of kiwi sweeps off bad cholesterol, controls sugar levels in the blood at the same time promoting normal digestion.  It is essential for a healthy digestive system and a healthy heart.
• Kiwi contains phytonutrients which provide sufficient protection against DNA damage brought about by free radicals. Thus, it helps protect the person from the risk of cancer.

Kumquats

Some people may not have heard of a kumquat, so it’s understandable why this fruit belongs to the list of the ignored.  This fruit looks a lot like oranges, except for the fact that it is much smaller and is oval-shaped.  But do not be deceived by its size.  As small as it may seem, kumquats are packed with vitamins, minerals and enough nutrients that it may just ooze out of its small diameter.  To start with, kumquats are free of sodium, cholesterol and fat, plus, it is a rich source of fiber. Not impressed? Think again.  The nutrients that are found in one single kumquat are Vitamins A, B2, B3, B9 and C; Omega 3 and 6 Fatty Acids; manganese; copper; sodium; potassium; phosphorus; magnesium; iron; calcium; protein; and choline.

Due to the abundance of nutrients found in kumquat, there are numerous health benefits that one can get from this often ignored fruit:

• It reduces painful joins
• It reduces a person’s risk of atherosclerosis, obesity, and type 2 diabetes
• It helps prevent depression
• It reduces fat and cholesterol levels
• It prevents blood clots which can be a risk factor for stroke and heart attack
• It has anti-inflammatory properties
• It strengthens respiratory functions
• It reduces cancer risk
• It protects the body from damage brought about by free radicals
• It enhances the function of the immune system
• It protects the cells from damage
• It helps maintain healthy gums
• It helps in wound healing

Nectarines

This may come as a bit of a surprise but nectarine contains more fiber than the banana.  It is also a rich source of vitamins A, C, potassium, and beta-carotene.  Nectarines are fat-free, cholesterol-free and have very low calorie content. The vitamin C in nectarines helps maintain the health of the immune system.  It is also loaded with antioxidants which serves as the skin’s protection from damage brought about by the ultraviolet rays of the sun through its capability of neutralizing free radicals. In addition, nectarines provide the body with lutein and lycopene – two powerful phytochemicals that are important in the prevention of diseases such as cancer, macular degeneration and heart-related conditions.

Papaya

An important reason why papaya is so healthy is because it supplies the body with a plethora of nutrients and vitamins.  It contains vitamins B, C and E, carotenes, flavonoids, fiber, and folate.  It is a rich source of important minerals such as magnesium and potassium.  It helps normalize digestive processes through its papain content, an essential enzyme that aids in digestion.  The antioxidants present in papaya provide protection against the development of some types of cancer.  It also has anti-inflammatory effects and it boosts one’s immune system. The vitamin A in papaya also protects the lungs especially against lung cancer.

Passion Fruit

This is a fruit that is abundant in fiber, vitamins A, B and C and minerals which include sulphur, sodium, potassium, phosphorus, magnesium and calcium. Phenolic acid found in passion fruit protects the heart and it also has anti-microbial properties.  It is also a rich source of plant sterols which helps reduce cholesterol levels.  Because of its antioxidants, passion fruit is said to help inhibit the growth of cancer cells and it boosts a person’s immune system.

Pomegranates

Pomegranates contain highly potent antioxidants that helps reduce the risk of breast cancer.  A study conducted by the National Academy of Sciences revealed pomegranate’s ability to cause the slowing of tumor growth and at the same time increases the rates of survival of mice. In addition, Men’s Health indicated that consuming pomegranates aid in increasing the amount of blood flowing to the heart by almost 30 percent.  Pomegranates are excellent sources of vitamins B and C, phosphorus, and calcium.  These nutrients, plus the minerals that are found in the fruit help in warding off many diseases.

Prunes

Prunes are dried plums that are specially grown.  These contain high levels of iron, calcium, vitamin E, potassium and proteins as compared to other fruits.  Moderate amounts of vitamin A, beta-carotene, niacin, zinc and vitamins B3 and B6. The fruit is very useful for people who are suffering from constipation because of its high fiber content.  It is also rich in sorbitol, a sugar that can help loosen one’s stool.  Furthermore, prunes are recommended for people with chronic high blood pressure because the fiber helps reduce the risk for cardiovascular-related events.  However, keep in mind that prunes contain a lot of calories, so if you decide to eat, do it in moderation.

Sources
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articles.mercola.com
thaimedicalnews.com
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healthmad.com
naturalfoodbenefits.com
lifestyle.iloveindia.com