The 5 Recommended Fruits For Weight Watchers With Zero Points

There are thousands of fruits. Most taste sweet, are low in calories, have zero smartpoints on weight watchers, and have virtually no fat, that is why they are most times recommended to weight watchers. Fruits deliver a combination of sugars – fructose, glucose, and sucrose – in varying proportions. Fructose is the principal sugar and is the sweetest, although sucrose (common table sugar) is the main sugar in fruits like oranges, melons, and peaches. The calorie content of fruit is kept low by water, which makes up 80 to 95% of most fruits and gives them their refreshing juiciness. Ripeness is the key to good fruit. As fruit ripens, its color changes, the vitamin content increases, acidic content decreases, and the starch changes to sugar, giving fruit its mild, sweet flavor and aroma. These changes are caused by enzymes that continue to act on the fruit even after harvesting. Fruit has excellent nutritional value and touches the human spirit, fostering joy and happiness through rich tastes and beautiful colors.This article reveals the 5 recommended fruits for weight watchers and their nutritional benefits which have zero points.

The 5 Recommended Fruits are:
  • Apples
  • Raspberries/Blackberries
  • Oranges
  • Bananas
  • Pears
I will now elaborate on each fruit and also reveal their nutritional values and health benefits.

Apples

apple - for weight watchers
Apples are among the most widely consumed fruits on earth, second only to the banana in America. Most of the 2500 varieties grown in the U.S. are hybrids of the apples first brought to America by early colonists who established orchards in Massachusetts and Virginia. Johnny Appleseed was a real person who traveled America in the early 1800s planting apple seeds as he went. (His real name was Johnny Chapman.) Apples float because 25% of their volume is air.
 

Nutritional Values of Apple

Serving size: 1 medium
  • Dietary Fiber = 4 g
  • Calories = 95
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 2 mg
  • Potassium =.195 mg
  • Total carbohydrate = 25 g
  • Sugars = 19 g
  • Protein = 0 g

Health Benefits of Apple

  • Apple contains quercetin, a strong antioxidant and anti-inflammatory flavonoid
  • It is one of the best foods available to prevent cancer and harmful viruses
  • Has high fructose content and requires less insulin to digest, forestalling diabetic reactions
  • Apple is fibrous, juicy, and non-sticky, apples are excellent for health of teeth and gums.

Raspberries and Blackberries

raspberry and blackberry
Raspberry species range in color from yellow to orange to red, purple, and black. Fragrantly sweet and with a subtle, tart overtone, raspberries are a taste sensation. Technically, both the raspberry and blackberry are aggregate fruits – each berry a collection of dozens of tiny fruits. As bramble fruits, raspberries and blackberries are members of the rose family.

Nutritional Values of Raspberry and Blackberry

Serving size: 1 cup
  • Dietary Fiber = 8 g
  • Calories = 64
  • Total fat = 1 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 1 mg
  • Potassium = 186 mg
  • Total carbohydrate =15 g
  • Sugars = 5 g
  • Protein = 2 g

Health Benefits of Raspberry and Blackberry

  • Contains abundant vitamin C and protects the body against oxidative damage.
  • Anthocyanin pigments provide anti-inflammatory and antioxidant benefits.
  • Fiber content of raspberries and blackberries is twice that of strawberries.
  • Rich source of vitamin B (folate) to guard against heart disease.

Oranges

oranges - for weight watchers
One of the most popular fruits in the world, the orange is actually a modified berry with a tough, leathery rind. Rarely found in cooler climates, it was long considered a rare and expensive delicacy. Like all citrus fruits, the orange is acidic, with a pH level of around 2.5 to 3 as strong as vinegar, though not as strong as the lemon. Americans consume most of their oranges in the form of juice. This processing removes most, or all, of the fiber.

Nutritional Values of Orange

Serving size: 1 medium
  • Dietary Fiber = 3 g
  • Calories = 62
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 0 mg
  • Potassium = 237 mg
  • Total carbohydrate = 15 g
  • Sugars = 12 g
  • Protein = 1 g

Health Benefits of Orange

  • Orange is high in herperidin, a flavone thought to lower high blood pressure and cholesterol
  • Rich in flavonoids that inhibit blood clotting and guard against stroke
  • Full of limonoids, compounds that fight cancers of the entire digestive tract
  • Contains over 170 phyto-nutrients, a rich source of daily nutritional requirements

Bananas

banana - for weight watchers
Americans eat more bananas than any other fruit – about 33 pounds per person annually. Although there are more than 500 varieties of bananas, most bananas sold in the U.S. are of the Cavendish variety. Banana trees aren’t really trees, botanically speaking, but are classified as the world’s largest herb, Musa sapientium. Bananas were introduced to the United States in 1876 at its first centennial celebration.

Nutritional Values of Bananas

Serving size: 1 medium
  • Dietary Fiber = 3 g
  • Calories = 105
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 1 mg
  • Potassium = 422 mg
  • Total carbohydrate = 27 g
  • Sugars = 14 g
  • Protein = 1 g

Health Benefits of Banana

  • Banana is rich in vitamin B6, which improves mental function and performance
  • It helps stimulate production of serotonin, elevating mood and alleviating depression
  • Banana is a well-known source of potassium, excellent for lowering blood pressure and plaque in blood vessels
  • It is also a concentrated source of carbohydrates for quick energy and endurance

Pears

Pears - for weight watchers
It is popularly called butter fruit because of its delicate flavor and buttery texture. The Greeks loved pears so much that Homer refers to them in The Odyssey. Pears are picked unripe; if left to ripen on the tree, they will have a gritty texture. Pears need to be soft to attain optimum flavor. To speed ripening, place pears in a perforated bag, turning frequently to ensure even ripening. There are more than 5,000 varieties of pears.

Nutritional Values of Pear

Serving size: 1 medium
  • Dietary Fiber = 6 g
  • Calories = 103
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 2 mg
  • Potassium .= 212 mg
  • Total carbohydrate = 28 g
  • Sugars = 17 g
  • Protein = 1 g

Health Benefits of Pear

  • Pear is a rich source of vitamin A, known to be good for visual acuity, immune function, and healthy skin
  • Its high vitamin C content acts as antioxidant and bolsters immune system
  • Contains vitamins and nutrients especially good for health of bones and skin
  • It is one of the most hypoallergenic foods, those least likely to produce allergic reactions

Read: The 5 Recommended Vegetables For Weight Watchers

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