Fruits are essential in our daily diet. They provide us with health giving nutrients and natural, beneficial juices.
They also boost our metabolism and improve health. Some fruits help us to burn fat better than others.
Fat burning fruits contain higher levels of beneficial ingredients.
Top 10 List of Fat Burning Fruits and their Health Benefits
(Vit A, B1, B2, B6, C and Folic Acid) Low in calories (532 cals / whole fruit) and with a high fibre and moisture content. Grapefruit are rich in anti oxidants. Grapefruit is widely known for its detoxifying effects aswell as a dieters favourite.
Fresh grapefruit can boost energy levels and reduce fatique – essential for our busy and stressfull lives.
Grapefruit can also help to reduce the levels of starch in our bodies. Along with other citrus fruits, grapefruit can also improve sleep!
Grapefruit is rich in phytonutrients such as Lycopene (red fruit variety), beta-carotene, xanthin and lutein.
Apples have been a healthy food option for a millenia. Apples are an excellent source of anti-oxidants which combat the hazardous free radicals in our bodies. (Free radicals are involved in the ageing process aswell as some diseases).
Studies at Florida State University reveal “older women who started eating apples daily noticed a 23% drop in bad (LDL) cholesterol and a 4% increase in good (HDL) cholesterol after just 6 months“.
Rich in antioxidants and dietary fibre, apples provide the ideal fat burning, highly nutritious ‘snack’. Studies reveal the ideal apple size to be ~2″ (52mm) in diameter.
Rich in fibre, anti-oxidants, vitamins, minerals, fructose and phytochemicals**, blueberries are pro-active in the prevention of obesity.
Daily blueberry consumption may reduce blood pressure.
Anti-oxidants in blueberries are linked to the prevention of cancer, heart disease and reducing the ageing process
Blueberries also contain Vitamin K1, Manganese (required for normal amino acid, protein, lipid and carbohydrate metabolism), Vitamin E and Copper.
Antioxidants in Blueberries:-
– Anthocyanins (a flavonoid linked with improved long term weight control)
– Quartering (linked with lower blood pressure and a reduced risk of heart disease)
– Myricetin (may help prevent cancer and diabetes)
Additionally, blueberries have been shown to reduce the development of fat cells while inducing the breakdown of lipids and fats. Regular blueberry consumption can also reduce the risk of hypertension.
4. Canteloupe (or Galia) Melon.
Rich in potassium Canteloupe melons have some surprising benefits. Canteloupe also contains 5% or more of RDA for :- Vitamin K, Niacin, Vitamin B6.
Additionally, Canteloupe (or Galia Melons) also contain Choline. Choline is an essential and versatile nutrient that :-
– aids sleep
– helps maintain the structure of cellular mebranes
– aids in transmission of nerve impulses
– assists in the absorption of fat
– reduces chronic inflammation
– aids muscle movement
– aids learning and memory
“Oranges contain Over 170 phytochemicals (chemicals that actively help to cleanse the body). They also contain over 60 Flavonoids ( natural compounds that aid long term weight loss and control)” –BMJ 2016; 352:i17
Rich in dietary fibre and essential nutrients oranges are highly regards for their preventative nutrients. In addition, they provide natural hydration and a few extra ingredients – choline, zeanthanin and carotenoids.
Bananas are a rich source of potassium. Potassium helps to maintain fluid levels and regulates movement of nutrients and waste products.
The National Health and Nutrition Survey reveals “less than 2% of U.S adults meet the daily 4700mg of potassium recommendation”.
1 Medium Banana contains approx 422mg of potassium (~9.5 % R.D.A). Bananas are also rich in Magnesium (34mg/serving of 126g).
Magnesium plays an important role in OVER 300 reactions including metabolism of food, synthesis of fatty acids & proteins.
Magnesium also helps to metabolise carbohydrate and glucose. Several studies have confirmed the importance of adequate magnesium intake to prevent diabetes. Research also reveals diets low in magnesium result in increased anxiety.
Research at Texas A & M reveal peaches, plums and nectarines can protect against obesity related diseases (diabetes, metabolic syndrome and cardiovascular disease). Peaches also contain Vitamin A, B3, C, E & Vitamin K aswell as Folate, Iron, Choline, Potassium and Magnesium. Magnesium plays an important role in metabolism.
Strawberries are a good source of magnesium and potassium. Magnesium is used in the metabolism of food, synthesis of fatty acids and protein. Magnesium also plays an important role in carbohydrate and glucose metabolism. They are rich in the essential nutrients – vitamin C, potassium, folic acid, and fiber.
One cup of fresh strawberries contains 160 percent of the daily recommended quantity of vitamin C. Strawberries (containing more Vit C in 8 berries than 1 orange) also contain the mighty antioxidants anthocyanins (see below), ellagic acid, quercetin and kaempferol.
Strawberries are in the top 20 fruits for antioxidant capacity.
“Researchers found that people who ate diets rich in flavonoids maintained their weight better than those who did not. The best flavonoids are anthocyanins”. BMJ 2016;352:i17
The dietary fibre in pineapples helps to promote a healthy digestive tract. High in antioxidants, pineapple can also aid in cleansing the body of toxins, improve the reproductive system and improve fertility.
Just 1 cupful of fresh pineapple can provide us with 131% of our Recommended Daily Amount of Vitamin C! Pineapple also contains beta-carotene, copper, zinc and folate.
Avocados are rich in mono-unsaturated fats, dietary fibre, vitamins and minerals.
100g of avocado provides 28% RDA of Vitamin B5 and 20% of Vitamin B6 (B6 helps convert food into energy).
Avocados also contain :- Vit A, C, D, E, K, B1, B2, B3, B5, B12, Folate, Choline, Potassium and Copper.
The dietary fibre in avocados (~9g/fruit) regulates appetite, and reduces the risk of many diseases.
Containing only 1.0g of sugar per fruit, avocados should not have any noticeable effect on blood sugar levels.
Cautionary Note: Avocados may not be suitable for people with IBS due to “FODMAPS” in the fruit.
Other Benefits from the list of fat burning fruits
“A diet rich in fruit may reduce the risk of – stroke, other cardiovascular diseases and type 2 diabetes. Folic acid helps the body form red blood cells while the pottasium in fruit may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.” Magnesium plays an important role in over 300 reactions within the body including (but not limited to) the metabolism of food, synthesis of fatty acids and proteins. Magnesium also plays a part in the metabolism of glucose and carbohydrate, reduce the risk of diabetes, reduce the symptoms of anxiety and reduce premenstrual stress.
Sources / References:
 Pittman Davis