Apples
Apples are one of the fruits rich in polyphenols, especially quercetin - a plant compound that has the effect of preventing and supporting the inhibition of cancer cells.
The apple peel also contains many triterpenoids, a group of compounds that can slow down tumor growth. To maximize nutritional value, apples should be eaten with the peel after washing.
Apples can be sliced into salads, diced and mixed with oats, or eaten directly as a healthy snack, combined with nut butter to increase the feeling of fullness.
Berries
Blueberries and raspberries are not only rich in fiber but also contain large amounts of polyphenols and natural antioxidants. These plant compounds can contribute to supporting cell health and reducing the risk of some chronic diseases, including breast cancer.
The health protection ability of berries mainly comes from anthocyanins and flavonoids - compounds that create the characteristic dark color of these fruits.
You can add berries to Greek yogurt, oats, pancakes, or smoothies.
Dried fruit
Raisins, dates, dried figs and prunes are dried fruits rich in fiber and beneficial plant compounds. Among them, figs contain many polyphenols, flavonoids and bioactive compounds.
Dried fruit can be added to oats, salads, whole wheat bread, or stews to enhance flavor and nutritional value.
