Top 10 Fruits That Help You Lose Weight

Have you ever felt like eating a basket of fruit instead of dinner? Perhaps because it’s so packed with goodness. A wealth of research shows that eating plenty of fruit can help you lose weight and keep it off. Filling up on these nutrient-rich veggies also cuts your risk for a host of diseases, including type 2 diabetes, heart disease and some cancers. The top 10 fruits that help you lose weight are not only low in calories but high in fiber, which helps you feel full faster and for longer. Try to eat at least one serving of fruit every day. Here are our top recommendations…

Berries

For the sweetest health benefits, reach for blueberries, strawberries, blackberries or raspberries. These bright, antioxidant-packed fruits are loaded with fiber, which helps you feel full faster and for longer. Just a half cup of blueberries has about 60 calories, which is the same amount in a tablespoon of butter. Eating high-fiber foods can also lower your risk of heart disease, diabetes, certain cancers and digestive disorders such as irritable bowel syndrome. Berries are also rich in vitamin C, which may help keep your immune system strong. Vitamin C may also help prevent wrinkles, joint pain and muscle weakness as you get older.

Watermelon

Watermelon is a summertime favorite for a reason: It’s delicious and incredibly hydrating. Enjoying a whole watermelon is a healthy way to get the recommended daily intake of water, plus a host of vitamins and minerals, including lycopene and beta-carotene, which may help prevent cancer. Watermelon is also low in calories and high in fiber, so it can help fill you up without adding a lot of extra calories. One cup of cubed watermelon has just 74 calories and almost no fat. But watermelon is also low in protein and minerals, so you should pair it with foods that are higher in protein, like Greek yogurt or cottage cheese, and other nutritious foods, like seeds or nuts.

Oranges

Oranges are one of the most nutritious fruits you can eat. One orange contains about 89 calories and plenty of vitamins and minerals, such as vitamin C, folate, potassium, and manganese. Oranges also have small amounts of healthy fats and protein. They’re also very easy to eat, and you can drink the orange juice for added benefits. One serving of oranges has about 89 calories and 14 grams of sugar. Oranges are high in sugar, so eat them in moderation. Plus, oranges have a lot of acid, which can erode tooth enamel, causing cavities and sensitivity. To prevent tooth decay, drink orange juice through a straw, drink it through a glass of water, or eat oranges with cheese.

Kiwi

These fuzzy fruits are packed with vitamin C, fiber and potassium, which can lower blood pressure and help control blood sugar. Eating kiwi, like oranges, is also a great way to get more vitamin C in your diet. One kiwi has 43 calories, almost no fat and is a good source of fiber. Kiwis are also a great source of potassium, which 10% of people are deficient in. This mineral is important for controlling blood pressure and regulating fluid balance in the body. Kiwis are also a good source of vitamin E, which can help reduce inflammation and has been linked to a reduced risk of heart disease, Alzheimer’s disease and certain types of cancer.

Grapefruit

One grapefruit contains about 66 calories and 8 grams of sugar. Grapefruit is also high in vitamin C, which can help ward off colds and flu, especially during the winter months. Grapefruit is also a source of pectin, a fiber that can help lower cholesterol. One grapefruit has about 66 calories, which is fewer calories than eating a piece of bread. Grapefruit is also rich in vitamin C, which may help reduce the risk of certain cancers, slow the aging process and prevent wrinkles. Grapefruit can also help control blood cholesterol and prevent blood clots, making it a great food for people with heart disease.

Dark Leafy Greens

These vegetables are tastier and healthier than a lot of fruits, but they don’t get the recognition they deserve. One serving of leafy greens has only 25 calories. Dark leafy greens are rich in vitamins A and C, as well as iron. One cup of dark leafy greens has only 25 calories, but it also provides about half of your daily vitamin C needs and about 10% of your iron needs. Dark leafy greens are also good sources of potassium and magnesium. In terms of health benefits, vitamin C is one of the most well-known nutrients in leafy greens. This vitamin is essential for maintaining a healthy immune system and may also help reduce the risk of heart disease and stroke. Potassium also plays an important role in regulating blood pressure.

Conclusion

Fruit is a healthy addition to any diet, and these 10 varieties are particularly nutritious. They’re low in calories and rich in vitamins and minerals. Enjoying a piece of fruit as a snack or dessert, or even as part of your dinner, can help you lose weight.