Some fruits that possess beneficial effects are:

• Pomegranates – for heart health and Vitamin-D
• Papaya – for anti-cancer properties. But ripe papaya also contains carbs and hence needs to be consumed with care.
• Jack fruit – for heart health and anti-cancer and other health properties
• Blue berries – Blue berries are most high in anti-oxidants, fibre and Vitamins K & C and minerals Copper & Protect against heart disease, improve memory and help regulate blood sugar levels. The Indian Amla with more vitamin content and zero sugar would be a better alternative.
• Goji berries – Goji berries contain all essential amino acids and have surprisingly high protein content. High in vitamin- fibre, iron and zinc. Help against flu and aid weight loss.Help maintain blood sugar levels and alleviate insulin resistance. Reduces arthritic pain. Avoid if hypoglycemic or if on medication for low or high blood pressure or if taking blood thinners or if pregnant or breast feeding. Goji berries contain dietary saponins that increase the potential for intestinal permeability (leaky gut). Washing will help remove saponins.
• Apples – Apples have a strong ability to decrease oxidation of all cell membrane fats and thus protect against artherosclerosis and other cardiovascular problems. The quercetin in apples also provide an anti-inflammatory effect. Apples also protect against lung cancer and have anti-asthma

Note:

• Apples must be eaten with skin, as most of its phytonutrients are in it. So rinse with warm water with vinegar to remove any pesticide or wax remnants. Eating an apple about 15 mins before a meal decreases the caloric intake of the meal by about 15 percent due to its better satiety property. The fibre and phytonutrients composition of apples significantly alter the amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine and thus provides health benefits. Avoid eating damaged apples or oxidized or browned cut-apple pieces, as they then release relatively large amounts of ethylene gas which effects other apples (one bad apples spoils the whole bunch) and also lose the polyphenols to the oxidation and are hence no longer as beneficial.
• Taken with dark chocolate the Quercetins in apple skin/peel complements the Catechins in chocolate to reduce insulin resistance, improve insulin sensitivity and calm bad cravings.
• Also the ursolic acid in the apple peel seems to stave off muscle weakness in the elderly.

You may have small apple on a low-carb diet once you have reached your goal weight. However, avoid on a keto diet, except on the Feast day. (See – Non-Conventional Treatments and Folk Remedies).

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