Advertising
Advertising

Last Updated on December 15, 2020

15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily

15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily

When it comes to losing weight, there isn’t just one go-to trick to get the body you’re hoping for. A major component in anyone’s weight loss is eating the right foods.

Consuming fruit is one of the healthiest ways for quick weight loss, but which are best fruits for weight loss? Let’s find out.

1. Pineapple

Here we are at number one on our list of best fruits for weight loss: pineapple.

Pineapple is one of the most common and loved of the tropical fruits. It provides thiamin, magnesium, vitamin B6, vitamin C, riboflavin, niacin, copper, iron, and folate jampacked into one, large, brown and yellow fruit.

Pineapple, besides weight loss, may assist with a variety of conditions including asthma, diabetes, and heart disease.

The fruit has also been shown to increase morality, improve hair and skin, boost energy levels, regulate blood pressure, and reduce risks of certain cancers.

Pineapple can also improve fertility, aid digestion, and heal inflammation.

How to enjoy them even more:

2. Bananas

Next up on our list is bananas, which are a great source of potassium, vitamin B6, manganese, magnesium, vitamin C, folate, and protein.

With all of these vitamins and nutrients, bananas are plenty helpful for general health and specific ailments from muscle cramps to headaches.

Bananas also make for a great fat burner because they offer high levels of dietary fiber while being low in calories.

How to enjoy them even more:

3. Watermelon

When watermelon comes to mind, some think that it contains too much natural sugar to be considered a healthy fruit for quick weight loss, but this couldn’t be further from the truth.

Watermelon, hence the name, has a very high water content. It also contains a healthy dose of amino acids, antioxidants, lycopene, potassium, vitamin A, vitamin B6, and vitamin C.

Advertising

Being loaded with a large variation of nutrients, watermelon is a great and refreshing fat burner fruit.

Besides losing weight, eating watermelon can help keep you hydrated, improve your heart health, lower oxidative stress, and reduce inflammation.

How to enjoy them even more:

4. Grapefruit

Grapefruit, an underrated subtropical, semi-bitter-but-sweet citrus, is another one of the best fat burners in the fruit world according to researchers at Vanderbilt University.[1] Participants in the study had higher levels of key nutrients, an increase in HDL cholesterol (good cholesterol), and a decrease in appetite after grapefruit consumption.

Apart from burning fat, grapefruit offer optimal levels of vitamin C, lycopene, potassium, fiber, and choline.

How to enjoy them even more:

5. Pears

Pears are another underrated fruit, especially when it comes to quick weight loss.

Packed with protein, fiber, potassium, vitamin C, vitamin K, and smaller amounts of riboflavin, iron, calcium, magnesium, folate, copper, antioxidants, and vitamin B-6; pears fight against free radicals, aid digestion, detox the body and reduce diabetes risk.

Pears are also approximately 84 percent water, assisting in keeping solid wastes soft and helping the body flush out harmful toxins in the body.

How to enjoy them even more:

6. Lemon

Probably one of the most versatile weight loss fruits out there is lemon. This sour citrus offers high levels of vitamin C along with smaller amounts of thiamin, calcium, magnesium, copper, folate, and pantothenic acid.

Besides alkalizing the body and improving digestion and detox, lemons can potentially support bone health, increase iron absorption, prevent or even dissolve kidney stones, enhance immunity and heart health, and clear up the skin.

How to enjoy them even more:

7. Pomegranate

Pomegranate is one of the best fat burners with a plethora of health benefits. It offers antioxidants, fiber, protein, folate, potassium, flavonoids, vitamin C, vitamin B6, vitamin K, polyphenols and phosphorus.

Advertising

Pomegranate has the potential to help combat against high blood pressure, hyperglycemia, inflammation, high cholesterol, certain cancers and oxidative stress. It also has the properties to assist with infection, hemorrhage, acidosis, and obesity according to one 2012 study.[2]

Pomegranates, because they contain dozens of juice-filled seeds within their flesh, are typically consumed by juicing them or by popping the seeds in the mouth. However, there are many of ways to prepare this delicious fruit for consumption.

How to enjoy them even more:

8. Avocado

Whether or not you think avocado is a fruit or a vegetable, scientifically, it is a fruit.

Avocados offer healthy fats known to be good for the heart. This same fat content makes it great for burning excess fat in the body.

Don’t let the misconception that fats are unhealthy to consume fool you! Healthy fats are important in proper weight loss.

Besides containing healthy fats, avocados are also composed of fiber; folate; vitamin B1, B2, and B3; vitamin C; vitamin E; vitamin K; potassium, protein, copper, iron, magnesium, zinc, and manganese – a lot of great stuff packed into one fruit!

How to enjoy them even more:

9. Strawberries

Low in carbohydrates and calories, strawberries are one of many quick weight loss fruits out there that are incredibly healthy and won’t spike blood sugar. They offer fiber, antioxidants, vitamin C, potassium, folate, flavonoids, and manganese.

While weight loss is one potent benefit of strawberries, they also improve blood flow, assist with a variety of cardiovascular problems, provide anti-aging benefits, assist with hyperpigmentation and acne, and lower cholesterol.

Strawberries have been proven through research to have a hefty supply of other health benefits as well including obesity, neurodegeneration, cancer, diabetes and metabolic syndrome.[3]

How to enjoy them even more:

10. Tart Cherries

Assisting with both heart health and body weight, tart cherries are a great go-to fruit with great levels of potassium, manganese, vitamin A, vitamin C, fiber, flavonoids and antioxidant properties.

Cherries can also help reduce inflammation and pain associated with osteoarthritis, regulate the sleep cycle, fight against oxidative stress, and treat gout.

Advertising

In terms of weight loss in particular, tart cherries can melt belly fat, regulate the metabolism, and reduce blood cholesterol levels quite effortlessly. Best of all, there are only 77 calories in a single cup of pitted cherries!

While tart cherries are a more bitter form of cherries, you can use them within cooking if you aren’t keen on the flavor by itself.

How to enjoy them even more:

11. Orange

To assist with not just weight loss but also reduce risks of stroke, cancers, liver disease, diabetes, high blood pressure, skin-related issues, and heart health ailments, oranges are a wonderful source of vitamin A, vitamin B, vitamin C, fiber, copper, potassium, calcium, among other vitamins and nutrients.

Besides the latter ingredients, oranges also contain over 170 phytochemicals and over 60 flavonoids. As one of the best and most healthy fruits out there, oranges, like lemons, are also very versatile in cooking, making them an easy fruit to consume daily.

Regarding weight loss, oranges help to create a slimmer and trimmer body by reducing oxidative stress, lowering blood lipid and glucose levels, and assisting with liver health (and thus, detox), according to the American Chemical Society.[4]

If you don’t normally like oranges, consider trying blood oranges which are, while stronger and slightly more bitter, have a unique raspberry flavor amongst the citrus-y flavor and acidity.

How to enjoy them even more:

12. Blueberries

Tiny but mighty blueberries also hold significant fat-burning and digestion-stimulating properties and other good-for-you components for overall health including antioxidants, vitamin C, vitamin K, fiber, manganese and more.

Besides eliminating extra fat and helping aid digestion thanks to high fiber, blueberries can help with heart, skin, bone, and mental health while assisting with blood pressure, diabetes, and cancer prevention.

In terms of quick weight loss, blueberries are said to have the potential to improve blood sugar levels, lower triglycerides, and lower bad cholesterol levels. Double-blind 2010 research found that in individuals suffering with obesity, insulin sensitivity was reduced when blueberries were consumed daily.[5]

How to enjoy them even more:

13. Papaya

As one of the best fat burners also offering assistance with skin damage, heart health, poor digestion, and acute or chronic inflammation, papaya (also known as pawpaw) is a powerful food with versatile capabilities. It’s also believed that papaya has anti-cancer properties.

It offers antioxidants, protein, fiber, vitamin A, vitamin B9, vitamin C, and potassium along with traces of lycopene; magnesium; calcium; and vitamin B1, B3, B5, E and K.

Advertising

While tropical and highly underrated, the papaya is an incredibly rich source of a variety of vitamins and minerals crucial to a healthy figure inside and out.

How to enjoy them even more:

14. Guava

Guava is another fat-busting, digestion-improving tropical fruit that unfortunately isn’t as common as other fruits on the market – yet, it has incredible health benefits that go beyond mere weight loss, including: better immunity and heart health, lower diabetes risk, reduced cancer risk, improved eyesight, lower stress, and improved skin texture.

This green-skinned, pink-fleshed fruit contains manganese, folate, antioxidants, vitamin A, vitamin B-complex, vitamin C, iron, and calcium.

This tasty fruit is not only safe for pregnant women but very healthy for them as it can aid in a fetus’ healthy-developing nervous system, fight infections and germs, and help with morning sickness.

How to enjoy them even more:

15. Apples

Apples, especially the Pink Lady variety, are one of the best fruits for weight loss considering they offer high fiber (which naturally speeds up the digestion), low calories, and are composed mostly of water. They are also quite versatile in how they are eaten.

Apples are additionally rich in flavonoids and antioxidants to potentially decrease risks of heart disease, diabetes, cancers, and hypertension.

One study found that individuals who ate three apples daily had greater weight loss results and lower blood glucose levels.[6]

How to enjoy them even more:

Conclusion

With several healthy fruits to pick from on our beautiful planet, we have a wide array of foods that can provide your body the right vitamins, minerals, fiber, and other nutrients, and in turn, quick weight loss.

They say you are what you eat, so eating things that will power your digestion and allow you to detox can provide you a slimmer figure.

Featured photo credit: Pexels via pexels.com

Reference

More by this author

Evlin Symon

Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

Keto for Beginners: How to Make Keto Weight Loss Work for You 15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily 15 Most Effective and Nutritious Healthy Foods to Lose Weight Is Saturated Fat Bad for Your Health? (And How to Eat Healthy Fat) 10 Things You Should Know In 18th Week of Pregnancy

Trending in Diet & Nutrition

1 6 Health Benefits of Beetroot Powder (And How To Choose A Good One) 2 Muscle Building Diet: How to Eat to Lose Fat and Build Muscle 3 10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule 4 How to Create a Delicious and Healthy Meal Plan for the Week 5 How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

Read Next

Advertising
Advertising
Advertising

Published on April 8, 2021

6 Health Benefits of Beetroot Powder (And How To Choose A Good One)

6 Health Benefits of Beetroot Powder (And How To Choose A Good One)

Beetroots are vegetables rich in nitrates, antioxidants, and polyphenol compounds that have a role in improved cardiovascular function and exercise performance.[1] However, beetroot juice has limitations with storage and taste preference, and so other more convenient forms have been investigated. One of these forms is beetroot powder.

What Is Beetroot Powder?

Beetroot powder is made by dehydrating or drying out thin slices of beetroot (to remove all the moisture) and then grinding them into a powder. If you don’t like the earthy taste of beetroot, then beetroot powder might be an alternative since it is more concentrated than fresh beetroot but with a relatively neutral taste. One fresh beetroot is the equivalent of approximately one teaspoon of beetroot powder.

Powdered beetroot can be added to sauces, smoothies, pasta, gnocchi, curries, cakes, muffins, or anything you choose to add nutrients and color to. Watch out that your urine may change color too! Due to the natural sugars in beetroot, it can also be used as a natural sweetener. Beetroot powder is even used in natural cosmetics.

Beetroot Powder VS. Other Beetroot Products

One study looked at the total antioxidant potential, phenol compounds, sugars, and organic acids in beetroot juice, cooked beetroot, powder, and chips. They found higher amounts of total antioxidant potential and organic acids in the chips and powder compared with the juice and cooked beetroot.[2] However, it’s important to consider that it is a lot easier to take larger quantities of beetroot when powdered or juiced than just eating it and this means ingesting much more sugar.

6 Health Benefits of Beetroot

While beetroot may have potential health benefits, it’s not clear if these are temporary or have long-term effects. More research is needed to answer this question and what the optimal dose is. Most studies have focused on beetroot juice, with only a handful of studies investigating beetroot powder. There hasn’t been evidence so far to support the benefit of beetroot powder on blood flow.[3]

Advertising

Despite that, beetroot contains several different compounds with different properties. Here are the six health benefits of beetroot powder.

1. Beetroot Powder Is Rich in Nitrates

Firstly, beetroot powder is rich in nitrates. Nitrates have important roles related to increased blood flow, gas exchange, mitochondrial efficiency, and strengthening of muscle contraction.[4] By causing relaxation of the smooth muscles that encircle arteries and veins, nitrate leads to the dilation of these blood vessels, thereby lowering blood pressure. Nitrate medications are used for people with high blood pressure, angina, and heart disease to relax blood vessels, widening them to allow greater blood flow.[5]

A meta-analysis that combined 22 different trials and analyzed the results together found that additional beetroot juice significantly decreased blood pressure.[6] However, there isn’t evidence to support the long-term effects.[7]

2. Beetroot Has Anti-Inflammatory Properties

Secondly, beetroot contains antioxidant polyphenol compounds that have anti-inflammatory properties. Antioxidants are molecules that have the ability to neutralize free radicals and protect against cell damage that can lead to chronic diseases. Eating a diet high in antioxidants found in fruit and vegetables is associated with a lower risk of chronic disease.[8] Different polyphenol compounds are different colors, that’s why you will often hear about eating a rainbow of fruit and vegetables.

3. Beetroot Has Anti-Cancer Effects

Beetroot also contains betalains that have been found to have anti-cancer effects in cellular models in the laboratory.[9] Clinical trials are now needed to assess if there are potential anti-inflammatory and anti-cancer effects and the nature of these effects. While the anti-cancer effects of beetroot in humans aren’t known yet, including them in your diet may help and is unlikely to risk harm.

Advertising

4. Beetroot Powder Is a Great Source of Vitamins C and Folate

Beetroots are also a great source of vitamins C and B9 (folate). Vitamin C and folate have many important roles in our bodies. Vitamin C is required for the biosynthesis of collagen, which acts as a scaffold in the skin and ligaments. It is also has a role in wound healing and protein metabolism. Folic acid is vital for the production of healthy red blood cells, and cellular growth. Inadequate intake of vitamin C over a 3 month period can lead to scurvy, and smoking can further reduce the bioavailability.[10]

5. Beetroot Contains Essential Minerals

Beets also contain the minerals iron, manganese, and potassium. Iron has a vital role in the transportation of oxygen by healthy red blood cells. Over 40% of children worldwide have iron deficiency anemia and women of childbearing age are also at increased risk because of menstruation.[11] Potassium may actually prevent the harmful effects of eating excess salt (sodium chloride). Manganese has several roles including metabolism, bone formation, and the immune system. Beetroots are a great way of including all these micronutrients in your diet.

6. Beetroot Powder Is a Great Source of Fiber

Fiber is such an important component of our diet, with most of us needing to eat much more to reach the recommended daily amount of 30g. For every 10g of fiber you eat a day, you may decrease your long-term risk of bowel cancer.[12]

Fibre also acts as a pre-biotic, providing food for the friendly micro-organisms in your gut called the microbiota. There are trillions of micro-organisms in your gut that are now known to play a key role in inflammation and both mental and physical health. Eating beetroots can help to increase your fiber intake and support a healthy gut community.

It’s clear that for relatively few calories, beetroot contains a variety of vitamins, minerals, nitrates, and antioxidants. For these reasons, beetroot is labeled as a “nutraceutical” and supplementation has become increasingly popular.[13] While most studies have looked at the effects of beetroot on blood vessel dilation, there are still many unanswered questions about other potential benefits.

Advertising

How to Choose a Beetroot Powder

Like all other supplements, there is very little regulation. Therefore, it is very difficult to be sure exactly what is included in the supplement or assess the quality. My recommendations for choosing a supplement are to check for a product license and always buy from a reputable company.

There are, however, no agreed benchmarks for quality or efficacy. How much and how often are also unknown at this time. Try to avoid powders that have added preservatives, sweeteners, or artificial flavorings. Consider whether an organic powder is worth the extra money to you. I would avoid powders that have added silica to avoid clumping. Some supplements now use 3rd party companies to verify the contents.

There isn’t an agreed dose of nitrate or beetroot powder, so while some powders do contain nitrate content, it is difficult to know exactly what this means in practice. The higher the nitrate content, the more likely it is to have a beneficial effect on raised blood pressure. But if you don’t have high blood pressure, it’s difficult to know if more nitrate is beneficial.

In summary, look for:

  • organic beetroot powder
  • tested for quality by a 3rd party company
  • is free from preservatives, sweeteners, and artificial flavorings
  • avoid powders containing silica
  • buy from a reputable company
  • look at the nitrate content

How to Make Your Own Beetroot Powder

First, wash, peel, and grate your beetroots by hand or using a food processor. Then, place them on a tray, spread them out, and cover them with parchment or grease-proof paper to protect them from direct sunlight.

Advertising

Leave to dry until there is no moisture left and shake intermittently so that it dries evenly. When it snaps instead of bending and feels dry, it is ready for the next stage.

The drying stage can take up to four days depending on the air temperature. To speed up the drying process, you can do this on low heat in a saucepan for 15 to 25 minutes or in the oven at no higher than 180 degrees Celsius or in a dehydrator. If you use the oven or on the hob, just be careful not to burn the beetroot.

The final step is to grind the dried beetroot using a grinder. It can then be stored in an airtight container, avoiding sun-light for up to one year.

Should You Try Beetroot Powder?

Beetroot is a great vegetable that contains vitamins, minerals, antioxidants, nitrates, and fiber. The nitrates present in beets may lower your blood pressure in the short-term, but the long-term effects are not yet known. More research is needed to know about other potential benefits such as the effect on cancer.

So, while beetroot powder may have health benefits unless taken in excess, it is unlikely to have significant side effects. Large doses of beetroot, however, are associated with an increased risk of kidney stones.

If you are pregnant or breastfeeding, taking beetroot supplements is best avoided as there isn’t sufficient safety information. Beetroots do also contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols or FODMAPS for short. These are types of carbohydrates that are hard to digest and can cause symptoms of irritable bowel syndrome in some people. FODMAPS are thought to act as prebiotics, feeding the friendly micro-organisms that live in your gut (microbiota). So, for those people who can tolerate them, they are beneficial for a healthy gut.

More Resources About Beetroot

Featured photo credit: FOODISM360 via unsplash.com

Reference

[1] NCBI: Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway
[2] SpringerLink: Comparison of total antioxidant potential, and total phenolic, nitrate, sugar, and organic acid contents in beetroot juice, chips, powder, and cooked beetroot
[3] Maastricht University: Effects of Beetroot Powder with or without L-Arginine on Postprandial Vascular Endothelial Function: Results of a Randomized Controlled Trial with Abdominally Obese Men
[4] PubMed.gov: Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
[5] PubMed.gov: Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses
[6] PubMed.gov: The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis
[7] PubMed.gov: Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysis
[8] NCCIH: Antioxidants: In-Depth
[9] NCBI: Red Beetroot and Betalains as Cancer Chemopreventative Agents
[10] Healthline: Beetroot 101: Nutrition Facts and Health Benefits
[11] NCBI: The impact of maternal iron deficiency and iron deficiency anemia on child’s health
[12] Cancer Research UK: Does a high fibre diet reduce my risk of cancer?
[13] PubMed.gov: The potential benefits of red beetroot supplementation in health and disease

Read Next