Being outdoors more often and
sweating ups your risk for health problems such as dehydration, skin
sensitivities, and vitamin and mineral deficiencies. The simple and delicious
solution? Eat local, in-season fruits. The hot weather is truly here, it is
time to keep yourself hydrated and nourished more than ever. With the sun
wrecking havoc, it is easy not only to lose your cool, but also your energy.
The heat can drain you more than you think, especially if you have a job that
keeps you outdoors. Here is a list of fruits that you should have in your bag
to instantly boost your energy levels.
Pear
Pears aren't usually spoken about
with the same nutritional "ooos" and "ahhhs" as apples,
which are rightfully regarded as a super-food. Still, a single pear has more
fiber than an apple, comparable vitamin C, and only a few more calories and
carbs. When picking pears, you want a pleasant fragrance and some softness at
the stem end. Some brown discoloration is fine. Ripen them at room temperature
in a loosely closed paper bag.
Pineapple
With its potent mix of vitamins,
antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body
anti-inflammation cocktail. It also protects against colon cancer, arthritis,
and macular degeneration: If only the "colada" part of the equation
were as healthy.
Mango
Add some frozen mango to your next
smoothie. Packed with vitamins A and C, mangoes add a healthy dose of
beta-carotene, which may help prevent cancer and promote healthy skin.
Watermelon
Eating watermelon could help your
heart. Watermelon has high content of citrulline, a nutrient your body converts
to arginine. Can't manage six cups? Smaller amounts help, too. If you're
thirsty, watermelon works wonders in replenishing lost fluids for the body.
Watermelon will keep you cool, hydrated, satiated and healthy. Melons contain
lycopene that protects your skin against sun damage, and they're a good source
of vitamins A and C.
Coconut
Ounce for ounce, coconut contains
even more saturated fat than butter--119 percent of your recommended daily
intake, per cup. Still, it appears to have a beneficial effect on heart-disease
risk factors. One reason: More than 50 percent of its saturated-fat content is
lauric acid. A recent analysis of 60 studies published in the American Journal
of Clinical Nutrition reports that even though lauric acid raises LDL (bad)
cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it
decreases your risk of cardiovascular disease.
Papaya
With about a full day's worth of
vitamin C, a medium-size papaya can help kick a cold right out of your system.
The beta-carotene and vitamins C and E in papayas also reduce inflammation
throughout the body, lessening the effects of asthma. Native to Central and
South America, papaya is the best-known source of papain, an enzyme so
efficient at breaking down protein that it's used commercially to tenderize
meat. Cut the fruit in half and scoop out the juicy flesh, or grind up the
seeds and use them as a black-pepper substitute.
Guava
Guava is an obscure tropical fruit
that's subtly acidic, with sweetness that intensifies as you eat your way to
the center. Guava has a higher concentration of lycopene, an antioxidant that
fights prostate cancer than any other fruit or vegetable, including tomatoes
and watermelon. In addition, 1 cup of the guava provides 688 milligrams of
potassium, which is 63 percent more than you'll find in a medium banana. And
guava may be the ultimate highfiber food: There's almost 9 grams of fiber in
every cup. The entire fruit, from the rind to the seeds, is all edible and
nutritious.
Strawberry
Seek out unblemished berries with a
bright-red color extending to the stem, and a strong fruity smell. They're
neither hard nor mushy. Ideal storage: Place unwashed berries in a single layer
on a paper towel in a covered container in your refrigerator.
By: Umaru Maryam Hadejia
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