Today we shared a few pieces of advice from Singapore-based dietician Natalie Goh about some of the super fruits we can enjoy…

Read the full article by clicking here.

Apple benefits:

  • Promotes heart health: Apples contain a type of soluble fiber, known as pectin, that has been linked to lower levels of bad cholesterol.
  • Helps reduce risk of type 2 diabetes: It has been reported that women who consume at least one apple a day are 28% less likely to develop type 2 diabetes as apples are loaded with soluble fibre – the key to blunting blood sugar swings.
  • Prevent breathing problems: On the same note, consuming 5 or more apples a week has been linked with better lung function most likely because of an antioxidant called quercetin found in the skin of the apples.

Make it part of your diet:

  1. If you’re not the kind to enjoy a crunchy apple, make apple water! Simply toss a couple of chopped apples with a few sticks of cinnamon into your favorite pitcher, before pouring yourself a glass.
  2. Alternatively, substitute your unhealthy midday snacks with an apple. The fibrous fruit is proven to keep you full for a longer time hence helping to maintain your weight.

Blueberry benefits:

These tasty blue gems are tiny but they sure pack a punch. Although small, they are one of the most powerful sources of antioxidants among fruits.

  • Healthy heart: Studies suggest that the high content of anthocyanins in berries may help counter the build-up of plaque in arteries and improve cardiovascular health. Also, the antioxidants in blueberries have been linked to reduced levels of oxidised LDL (often referred to as the ‘bad’ cholesterol), a major risk factor for heart disease.
  • May help protect the brain: Blueberries may aid in improving memory and delaying cognitive problems frequently associated with ageing. Studies on blueberry intake suggest that this is likely due to blueberries’ vast array of antioxidant nutrients that help to protect the nerve cells from oxygen damage.
  • Reduce free radical damage: DNA damage is part of the reason we age, and it also plays an important role in the development of diseases like cancer. Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.

Make it part of your diet:

  1. Blend a handful of blueberries into your smoothie or shake.
  2. Add fresh or dried blueberries to your breakfast cereal, for both a nutritious and colorful punch!
  3. Mix blueberries with low-fat yogurt for a delicious dessert.

Pomegranate benefits:

Pomegranates are a gem of a fruit – cut one open and you’re greeted with many little sparkling seeds that resemble rubies. You’ll be glad to know that the fruit not only looks good, it is also very nutritious.

  • Impressive anti-inflammatory effects: Pomegranate has potent anti-inflammatory properties. Test tube studies have shown it can reduce inflammatory activity in the digestive tract.
  • Help to maintain healthy blood flow: Pomegranate contains some iron, a mineral needed to make red blood cells in our body. A deficiency in iron can cause anaemia, resulting in symptoms such as exhaustion, dizziness and weakness.
  • Guards memory and brain function: Studies have reported memory and other cognitive benefits of polyphenols, which are found abundantly in pomegranate seeds and their juice. A small study suggested that pomegranate juice may play a potential role in memory function, through showing increases in task-related brain activity among older adults.

Make it part of your diet:

  1. The next time you’re looking for a healthier dip for your meat dish, consider whipping up your own cranberry pomegranate sauce! It’d be a sweet addition to your dish.
  2. Have some pomegranate juice! You can choose to make your own by tossing the seeds in a blender, or you can opt to buy a bottle off the shelves from the supermarket. Take note to check that no sugar or additives have been thrown in.

Thanks for listening!
– Joe