We have all heard the benefits of eating a diet rich in fresh fruits and vegetables. Produce promotes cardiovascular health. Fruits also provide the fuel the body needs to function properly. The many nutrients found in a variety of fruits create an underestimated powerful arsenal that boosts the immune system during cold and flu season.
The tropical fruit are a phenomenal source of vitamin C. A one cup serving provides 273 percent of daily vitamin C intake, six percent of calcium and three percent of vitamin A. The little green fruit also fulfills 27 percent of your needed fiber.
One cup of orange slices provide 160 percent of the daily recommended amount of vitamin C, eight percent of vitamin A and seven percent of bone-building calcium. Oranges also provide 17 percent of daily fiber intake. In 2006, a group of Japanese scientists published an article, which offered the results of a five-year study. The researchers learned that oranges reduced the chance of getting multiple colds was reduced by more than 60 percent.
One cup of the raw, bright-red berries have only 49 calories while providing 149 percent of your daily vitamin C, three percent of iron and two percent of calcium intake. The fruit are also a healthy source of fiber, as they offer 12 percent of the recommended amount.
One cup of raw pineapple has 82 calories. The fruit provides 131 percent of your daily vitamin C, three percent of daily iron requirements and two percent of each vitamin A and calcium.
Citrus fruits are renowned for the ample vitamin C content. One cup of sections of the popular breakfast fruit have only 97 calories while offering 120 percent of the daily vitamin C needs along with providing 53 percent of vitamin A and five percent of calcium.
Commonly mistaken for tangerines, the small citrus fruits offer 60 percent of your daily vitamin C intake along with five percent fiber and two percent of vitamin A. One fruit contains a mere 35 fat-free calories along with various minerals.
One cup of green or red grapes offer 27 percent of your daily vitamin C, three percent of iron and two percent of vitamin A. At 104 calories per serving, grapes also contain B vitamins and fiber.
A medium-sized banana has a mere 108 calories, no cholesterol or fat. In addition to being a wonderful source of potassium, bananas fulfill 17 percent of your daily vitamin C intake, two percent of iron and 12 percent of fiber.
the berries contain more antioxidants compared to other fresh fruit, which promote cognitive function and memory. In terms of immune system boosting, ½ cup of the fruits provide 12 percent of your daily vitamin C and two percent iron.
An old adage claims that “an apple a day keeps the doctor away.” One apple has less than 100 calories. Available year round, the common fruit fulfills 14 percent of your daily vitamin C, 18 percent of the recommended amount of fiber and 10 percent of vitamin A. Apples additionally contain chemical compounds known as quercetin, which have antihistamine and anti-allergy properties.