2451: 6 Power-Packed Fruit Combos to Fuel Your Morning by Nathalie Rhone with Healthline on Detoxifying Foods

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[00:01:08] Six Power Packed Fruit Combos to Fuel Your Morning by Natalie Rohn with Healthline.com. And I'm Dr. Neal Malik reading you some of the most popular health and fitness blogs out there with permission from the websites of course and always with a bit of my commentary at

[00:01:24] the end. And with that, let's jump right into today's post as we optimize your life. Six Power Packed Fruit Combos to Fuel Your Morning by Natalie Rohn with Healthline.com. Fruit truly is the perfect food. It's the easiest for our bodies to digest

[00:01:46] and our system has to do almost nothing to break it down. All fruit is good for you but we should eat it when it's ripe to properly digest it and use it for energy. Think of all the colors, shapes and textures of fruit as different antioxidants and phytonutrients

[00:02:02] to load up on and then include a variety of fruits in your diet to take advantage of all the benefits they have to offer from fighting colds and warding off inflammation to making your

[00:02:12] skin glow and your hair shiny instead of sitting down to a piece of toast or an egg white omelette tomorrow morning, do something amazing for your health and indulge in one of these delicious fruit plates. One Anti-Inflammatory Plate Cherry Pineapple Blueberry. Pineapple is packed with vitamin C

[00:02:33] and contains an enzyme called bromelain that reduces inflammation of the gut, boosts immune function and stimulates protein digestion. Try combining it with blueberries which are loaded with antioxidants and vitamins A, C and E. Anthocyanin is the main antioxidant in both blueberries and

[00:02:52] cherries and is what gives these fruits their gorgeous deep blue and red colors. Grab some tart cherries over sweet ones since they are shown to contain higher amounts of phenolic compounds delivering a stronger anti-inflammatory punch. Immune Boosting Plate Grapefruit Kiwi Strawberry

[00:03:13] Feeling a little rundown? Kiwi, grapefruit and strawberries can give your immune system the boost it needs to keep you healthy. Kiwis are rich in vitamin C which helps support the immune system and prevents free radical damage that can lead to inflammation in the body.

[00:03:30] Grapefruit and strawberries are also some of our top vitamin C foods containing more vitamin C than oranges. That can help boost immunity and fight off sickness. Rich in both vitamins A and C, strawberry seeds also contain minerals that support immune function.

[00:03:48] Helpful Hint Don't wait until it's too late and you're already sneezing. This would be a great fruit plate to get in before a long flight for example so that your immune system is strong and ready to go. 3. Antioxidant Plate Fig, red grape, pomegranate

[00:04:06] These three fruits are high in antioxidants and disease fighting compounds that protect our bodies from free radical damage and keep us looking and feeling youthful. The Resveratrol in red grapes and red wine offers powerful antioxidant and anti-aging properties that help combat disease

[00:04:24] and signs of aging. Grapes are also high in lutein and zeaxanthin which keep our vision strong and can minimize the harmful effects of ultraviolet rays. Pomegranates contain higher levels of antioxidants than most fruits and can help to reverse free radical skin damage.

[00:04:42] Figs are not only dangerously delicious, they are also rich in minerals including potassium, calcium, magnesium, iron and copper and they are a great source of vitamins A, E and K. Incorporate some of these antioxidant fruits on your plate to help you fight disease,

[00:05:00] age gracefully and stay strong. 4. Detoxifying Plate Goji berry, watermelon, lemon We can't detoxify without the help of foods that will hydrate and flush toxins out of the system so let's start with watermelon which is 92% water

[00:05:20] and contains a major detoxifying agent called glutathione. It's also a source of lycopene and vitamins A and C which further aid in detoxifying and fighting free radicals. Super alkaline upon digestion, lemon is also a strong detoxifier and has antibacterial

[00:05:38] and antiviral qualities. I like to squeeze it over my fruit, add it to green juice with lots of parsley and cucumber for a major de-bloating combination or drink it with warm water first thing in the morning to get that digestive system going. And let's not forget goji berries.

[00:05:56] These little guys are a great source of antioxidants, vitamins A, the B vitamins, vitamin C, vitamin E, iron and choline which the liver needs for detoxification processes. 5. Beauty Plate Blackberry, papaya, cantaloupe Here's what you should be eating on the morning before your next big event.

[00:06:17] Papaya is full of antioxidants and nutrients that assist in the production of collagen. It also contains an enzyme called papayan that helps to counter skin damage. Blackberries are delicious low sugar fruits that are packed with antioxidants and vitamins A and C and we don't

[00:06:34] want to miss out on cantaloupe. It contains beta carotene which is converted into vitamin A in the body and helps make our skin glow and our hair strong and shiny. And 6. Energy Plate Banana, avocado, apple

[00:06:50] The next time you're looking for some fuel or wanting to charge up your pre or post workout, throw together this energy plate. These nutrient rich fruits, yes avocado is classified as a fruit if you're a botanist, will replenish and keep you going for hours. Bananas provide us with

[00:07:07] quick energy and are a great choice pre-workout. The healthy fats in avocados slow down digestion and are better to incorporate into your post workout meal. Apples are high in fiber and will keep you full for long periods of time. Take your pick or choose all three.

[00:07:24] If you're looking for a burst of energy, this plate is for you. Why It Matters All of these fruit combinations are powerful and provide a variety of health benefits. From antioxidant and anti-inflammatory boosts to gorgeous glowing skin and strong immunity, look to fruit for medicinal qualities and

[00:07:43] begin experimenting with some of these combinations today. You just listened to the post titled 6 Power Packed Fruit Combos to Fuel Your Morning by Natalie Rohn with Healthline.com and I'll be right back with my commentary. Dr. Neal here for my commentary. Today's author Natalie provided

[00:08:05] us with lots of wonderful ideas for adding fruit into our diets. Now there's no need to do every single thing Natalie mentioned. Instead, as was mentioned, experiment with combinations that best suit you. In fact studies are finding that eating combinations of all fruits and vegetables for

[00:08:23] that matter seem to benefit the body most. When we combine the antioxidants found in these foods they complement each other and then as a result become more powerful. I've used this example

[00:08:36] before. Batman on his own is powerful but when he has the help of a team of other superheroes working with him as a team they become even more powerful. Same goes with having a variety of fruits and

[00:08:49] vegetables in our diets and when it comes to fruit consumption we don't need to go overboard. Two to three servings of fruit per day is perfect. One fruit serving for example would be an apple

[00:09:01] or orange about the size of your fist. One serving of blueberries would be about half a cup or about half the size of your fist. You get the idea. Oh and I'll mention one other thing about avocados.

[00:09:14] Yes if you're a plant person avocados are technically a fruit but in the field of nutrition and dietetics avocados are actually a fat and I hope that's not clear as mud. All right that'll do it for today. Thank you so much for being here every day.

[00:09:32] Thank you for sharing this show with someone. Don't forget I'll be back tomorrow for a usual Friday Q&A so stay tuned for that where your optimal life awaits.