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    Fruits – So Much to Learn

    by Ngozi Osuagwu, MD | September 17th, 2023

    Fruits – So Much to Learn

    As most of you know, I started a fruit challenge a few weeks ago. As I mentioned in a previous blog, the goal is to eat a different fruit daily for one year and post it on Instagram.

    My girls have spent months trying to teach me the ins and outs of Instagram, and I was not getting it. When it took four weeks to respond to a message on Instagram, they gave up on me. I had to find a reason to get on Instagram regularly, and fruits became my reason.

    Since starting this challenge, I have learned so much about fruits. Yes, fruits are good for you, but not all are equal. I did not realize the power of the kiwi fruit. It has become my superhero fruit. I have discovered foods I have mislabeled as a vegetable, which is indeed a fruit, like cucumbers and corn. Some people with diabetes do not want to eat fruits because of the sugar content. However, berries are great for people with diabetes because berries contain anthocyanins, which have been shown to help improve insulin sensitivities. When it comes to potassium, which is excellent for helping lower blood pressure, there are many fruits other than bananas rich in potassium. Cantaloupes, avocados, grapefruit, honeydew melon, guava, and kiwi are rich in potassium and helpful if you have diabetes.

    I would have posted at least 32 times on Instagram when you read this blog. I am using this opportunity to share what I have learned—Below are some fruits I have eaten.

    Day # 1 Peaches – Rich in many vitamins, minerals, and antioxidants. Regularly eating peaches when in season promotes heart health.

    Day # 2 –Cucumbers –  Due to high water content, cucumbers help prevent dehydration. It is a good source of potassium, which may lower blood pressure.

    Day # 3 – Mango – This is considered “the king of fruits .”It contains more than 20 different vitamins and minerals. Mangoes have a high dose of vitamin C, B6, and A, which helps support the body’s immune system.

    Day # 4 – Blackberries – Contains anthocyanins, which are rich in powerful antioxidants. It is high in fiber.

    Day # 6 – Kiwi – Contains twice as much vitamin C as an orange, twice as much vitamin E as an avocado, and as much potassium as a banana – this means it will boost your immune system, keep your skin young and lower your immune system, keep your skin youthful and lower your blood pressure.

    Day # 8 – Grapefruits – Low in calories, yet high in nutrients – fiber, vitamins, minerals, and antioxidants.

    Day # 9 – Watermelon – The flesh is full of nutrients, especially lycopene, an antioxidant that is great for your health. Do not throw away the rind. It contains citrulline, which can reduce blood pressure and boost athletic performance.

    Day # 10 – Blueberries – Lowers blood pressure, strengthens the heart, improves mental focus, and helps with agents.

    Day # 12 – Dragonfruit – One of a few fresh fruits that contain iron. Dragifurtis contain prebiotics, which are great for gut health.

    Day # 14 – Rambutan – Rich in fiber, vitamin C, copper, and other nutrients. It promotes healthy digestion.

    Day # 22 – Cantaloupes – Have the same amount of beta-carotene as carrots. Beta-carotene is converted to vitamin A in the body. Vitamin A is great for our eyes and skin. Cantepoups are rich in fibrer, potassium, and vitamin C.

    Day # 32 – Lime – an excellent source of vitamin C. It also contains vitamin B6, folate, potassium, calcium, and magnesium. This means lime is ideal for boosting immunity, aiding digestion, and promoting skin health.

    Antioxidants – substances that protect cells in our bodies from damage. Our body produces free radicals when we eat food or are exposed to tobacco or radiation. Those free radicals have been implicated in causing chronic disease. Antioxidants remove the free radicals from our body.

    If you are interested in learning about the other fruits, please visit @ngozi.osuagwu on Instagram.

    4 Responses to “Fruits – So Much to Learn”

    1. Linda K. Jackson says:

      Yes, yes, yes!!!!! I see the makings of a book with all this! I am absolutely loving the information shared with each picture, and posting, of a fruit per day! It has spurred me to incorporate a few fruits in my diet, especially those that may lower blood pressure. THANK YOU for all you do!!!!!

    2. Nkechi C says:

      Bravo! I have gleaned so much from this. I’m guilty for not eating incorporating fruits in my diet. Thank you !!

    Leave a Reply

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