Which fruits are real “superfoods” and how do they benefit us?

The well-known saying “an apple a day keeps the doctor away” has a scientific basis, but nature also offers other “superfoods” that protect the body. From the potassium of bananas to the antioxidants of pomegranates, see how the right choice of fruit can change your daily life.

According to the World Health Organization (WHO), consuming at least 400 grams (about five servings) of fruits and vegetables daily is the "key" to a balanced diet.

However, not all fruits are created equal. Euronews breaks down the top choices and their specific benefits:

Bananas
Bananas are the most practical solution for boosting energy, as they are rich in potassium.

The high levels of potassium are especially important, as humans cannot produce it naturally, and a 2019 study linked its intake to reduced progression of kidney disease. Additionally, the natural antioxidants in banana peels are said to soothe skin inflammation and provide hydration.

Apples and Pears Apples are a rich source of phytochemicals that help reduce the risk of developing chronic diseases, such as cancer and diabetes.
Accordingly, pears offer valuable fiber that aids in digestion and weight management, while they are rich in minerals such as copper and potassium, which support cholesterol management and the proper functioning of nerves, muscles, and the heart.

To reap the maximum benefits, it is crucial to consume them with their skin, as half of their fiber and antioxidants are contained there.

Citrus fruits
Citrus fruits not only offer a burst of freshness, but they are also the "champions" of vitamin C , which is vital for protecting cells and maintaining the health of our blood vessels and bones.

Beyond the glow they give to the skin, they stand out for their flavonoids, substances with powerful anti-inflammatory effects.

Avocado
With its buttery texture and rich flavor, avocado is no coincidence one of the top foods for our heart. Its secret lies in the combination of potassium and monounsaturated fatty acids , which act as a "shield" for the cardiovascular system. At the same time, research shows that its systematic inclusion in our diet helps in weight control and enhances our mental functions.

Of course, moderation remains the key. Due to its high caloric value, half to one avocado a day is the ideal amount to get all its benefits without unnecessary burdens.

Cherries and Pomegranates
If you're looking for a true superfood, pomegranate is the clear winner. It contains three times more antioxidants than green tea or red wine, with its valuable polyphenols fighting chronic inflammation. In fact, a single pomegranate can cover up to 30% of our daily vitamin C needs.

On the other hand, cherries are proving to be a workout enthusiast's best friend. Beyond their taste, a 2022 study showed that cherry extract speeds up post-workout recovery by reducing oxidative stress and muscle damage caused by intense exercise.