Here are some surprising health benefits of 10 popular fruits.

#1 Pomegranate for Heart Health

Symbolising fertility and rebirth, pomegranates are a valuable tonic for women.

Also high in fibre, vitamin C and potassium, they are said to strengthen gums, sooth mouth ulcers and improve circulation.

The juice has become a popular health drink with more antioxidants than red wine or green tea. A glass a day keeps heart disease away. 

The antioxidants in the juice and their high concentration are believed to stall the progress of Alzheimer disease and protect memory.

#2 Rockmelon for the Eye Health

A refreshing fruit belonging to the cucumber family.

It is rich in betacarotene, a nutrient essential for good eye health.

Rockmelon is also a good source of Vitamin C, potassium, vitamin B6, folic acid and niacin (vitamin B3). 

Consumption of melons can contribute to healthy cholesterol levels and are low in calories and have a high water content, which makes them very weight loss friendly.

#3 Kiwi fruit Best form of Vitamin C

Vitamin C acts as a powerful antioxidant in the body and by consuming just 1 kiwifruit will provide more than your daily needs of vitamin C, which is vital for a healthy immune system. 

Kiwi fruit also contains polyphenols and vitamin E, antioxidants that help protect the heart.

Eating 3 a day reduces the risk of blood clot formation by 18% as well as supporting heart health.

Because they are high in potassium, they help those prone to fluid retention and high blood pressure. 

#4 Coconut oil for Thyroid support

The pulp is rich in fibre and a good source of magnesium, iron, zinc, phosphorus and copper.

Coconuts oils is rich in medium – chain fatty acids (MCFAs), which boost metabolism, support thyroid function and fight infection. 

#5 Dates boost Potassium levels

With only 100 kilojoules per date and loads of fibre, these are nature’s best sweets.

Bite for bite, they have 3 times more potassium than bananas and a hefty dose of iron, magnesium and B vitamins. 

They also contains protein-digesting enzymes, which aid digestion and gave a gentle laxative effect.

The seeds can be dried crushed and used like peppercorns to add flavour to salad dressings.

Try adding a them into your breakfast smoothie or simply enjoy them as a dried fruit option. 

#6 Figs for additional Fibre

1 dried fig provides 20% of the recommended daily dose of both soluble and insoluble fibre, which together prove effective at preventing bowel cancer. 

Figs are rich in calcium, potassium and iron and also contain antioxidant and omega 3 & 6 fatty acids, and are said to be good for treating coughs and other chesty complaints.

#7 Bananas boost Energy levels

During ripening, the starches in bananas turn into sugar, making them a great source of energy.

They are rich in potassium and easy to digest, helping to relieve both diarrhea and constipation. 

#8 Pineapple for fluid retention 

This fruit is rich in potassium, vitamin C and bromelain, a protein-based digesting enzyme, and can relieve upset stomachs.

Pineapple can help treat fluid retention as well as help boost immunity and suppress Inflammation.

#9 Mangos boost Beta Carotene levels

In Hindu teachings, mangoes were known as “fruits of heavenly joy”.

One mango provides more than the recommended daily dose of vitamin C.

Which equates to 80% of your daily requirement for vitamin A, derived from betacarotene, plus plenty of vitamin E. 

Mangos also boost potassium, iron, and niacin (vitamin B ) levels. They also contain nutrients that support eye and skin health. 

Eat them dried as a yummy snack as a good part of an overall healthy diet.

#10 Paw Paw for Digestion

Paw Paw’s are rich in vitamin C and a good source of folic acid – an important nutrient for expectant mothers. 

They also contains protein-digesting enzymes, which aid digestion and have a gentle laxative effect if constipated.

Don’t throw out the seeds…they can be dried, crushed and used like peppercorns to add flavour to salad dressings.

Try adding them to a bottle combined with a little Lime juice and Olive oil or simply enjoy Paw Paw as a dried fruit snack.  

Making daily changes no matter how small will bring excellent results, especially if you have resolved to stop these bad habits this year.

Bad Habit #1. Biting your nails

Biting your nails is a sure-fire way to get a daily dose of germs. 

Fingernails, if not properly cleaned and maintained harbor bacteria that can lead to a variety of illnesses, including pneumonia and urinary tract infections.

The fix: A great way to stop biting your nails is to have a set of acrylic nails put on. 

It’s one way to discourage your nibbling tendancies, and a great way to boost your self-esteem because you won’t have to hide your hands.

Bad Habit #2. Eating full-fat dairy 

Full fat dairy products clog your arteries with saturated fat and according to scientific studies may increase your risk of serious illness.

The fix: Swap to low-fat products for your required 3 serves a day. 

A 250ml serve of low-fat milk can contain as little as 0.25g of fat, only 0.16g of which is saturated fat whereas a glass of full cream milk provides around 10g of fat, of which 6g is saturated fat.

Bad Habit #3. Forgetting to floss  

Dentists recommend flossing once a day to remove plaque between the teeth.

The fix: Make it a bedtime habit before you brush your teeth – that way you will loosen any food waste before you do your final brushing for the day.

Bad Habit #4. Not wearing sunscreen

Yes, you’ve all seen the tv commercials telling us to Slip-Slop-Slap and for good reason. 

Applying sunscreen daily whether its sunny or not slows the onset of sun spots that are linked to the development of skin cancer.

The fix: Apply your sunscreen under your makeup first thing in the morning by making it part of your morning skincare/makeup ritual.

I personally use La Roche-Posay Anthelios Invisible Fluid Facial Sunscreen SPF 50+ 

This sunscreen has a high SPF of 50+ with both UVA/UVB protection. It’s very fluid and not sticky so its an excellent choice to wear under your foundation.

Bad Habit #6. Not eating fruit on a daily basis

If you aren’t eating enough fresh fruit (at least 2 serves a day) you are missing out on a great source of fibre, essential vitamins, minerals and antioxidants that help protect against disease.

The fix: Snacking on fruit mid-morning or mid-afternoon is the easiest way to introduce fruit into your diet but you can also add them to your breakfast cereal, add fruit to savory salads, grate apple or pear into your breakfast pancakes or freeze fruit for an icy snack during the summer months.

Bad Habit #7. Wearing high heels

Sure they make our legs look AMAZING! but is the health of your feet worth the sacrifice? 

According to a study from Harvard University, high-heel wearers are more likely to develop bone deformities, tendonitis and other problems with their feet in later years.

The fix: The best option is to limit how often you wear your heels. 

When you need to walk long distances make sure you have a pair of sneakers or flat shoes handy. 

Also wear shoes with a soft leather rather than synthetic upper to allow your feet more movement as you walk.

Bad Habit #8 Poking cotton buds in your ears

Apart from pushing wax further into the ear, you run the risk of perforating your eardrum. 

The fix: If your ears feel clogged up with hardened wax, add a few drops of cooking oil into the ear, plug with a cotton ball and wait for 15 minutes for it to soften and then use a wax dissolving solution which can be purchased from your local chemist.

Increase your long-term brain health with these 8 easy strategies.

1. Sleep

Sleep is an important factor to brain health.

Getting quality sleep is an important part of your daily routine — you spend about one-third of your day doing it. 

Your brain needs 7-9 hours each night to rest and replenish. This allows the brain to heal and restore mental health.

2. Detox

Do a digital detox.

Commit to the same bedtime each night and turn off all electronics and screens at least 30-60 minutes before you hit the pillow. 

If you need to wind-down before hitting the pillow, grab a book and read for an hour.

3. Journal

Don’t worry …be happy. If left unchecked, our thoughts start to race which can provoke anxiety. 

Before you got to sleep, spend time writing your thoughts down, any lingering concerns,   to-do list for tomorrow’s tasks.

If you spend time journaling and writing things down with a pen and paper, it trains your brain not to be concerned about those things while you are sleeping.

4. Meditation

A healthy mind will benefit from regular meditation. 

Not only will 5-10 minutes of mindful meditation calm your brain and make it easier to sleep, but it will help to increase focus and accuracy as well as reduce anxiety, depression and fatigue.

Meditation can benefit people suffering with insomnia by helping them fall asleep and stay asleep. Most people find not only do they sleep better but their quality of sleep dramatically improves.

5. Exercise

Moving your body is important for mental health. 30 minutes of exercise a day like walking, dancing, or swimming will help improve your cognition.

Studies show that regular exercise can increase the size of the hippocampus, the part of the brain responsible for memory, which naturally shrinks as you age.

So the more physically active you are, the better your memory and problem-solving skills will be because exercise boosts blood flow to the brain.

6. Diet

Eating a diet rich in omega-3 fatty acids, low in saturated fat, full of the nutrients is vital for brain health. 

A healthy diet that includes fruit, vegetables, nuts, whole grains, poultry, fish, and legumes can help keep your brain healthy throughout your life. 

For many people, this means following the Mediterranean diet, which emphasizes fish, fruits and vegetables, nuts, olive oil, and avocados, while limiting red meat.

7. Socialise

Instead of watching Netflix or scrolling through social media on your phone, go out and spend as much time as you can in the company of your family and friends. 

Why? Being around people we love makes life more fulfilling. When you’re socializing, the blood circulates to several different parts of your brain as you’re listening and formulating responses. 

8. Learn 

Exploring new things and building new skills throughout your lifetime.

Take a course to learn how to sing, dance, cook, play a musical instrument, learn another language,  solve puzzles or be creative) will all help keep your brain healthy by constantly creating new connections between brain cells.

Challenging your brain essentially creates a backup system.

The more stimulation you have, the more various neural circuits are used.

And the more circuits you have, the harder it is for the changes associated with neurodegenerative diseases to manifest.

There are many ways to keep a healthy mind… try out these 8 steps, your future self will thank you!