When you think of the healthiest fruit your first attention goes towards blueberries or pomegranates given their rich antioxidant content but that can be just one aspect regarding the fruit nutrition.
But aren’t bananas known for their potassium content, oranges for Vitamin C, apples for their antioxidants, and cantaloupes for their rich vitamin A content?
The fiber content, antioxidants, vitamin A, omega-3s, and potassium are a means to evaluate a superfruit but they certainly do not form the foremost criteria.
The overall nutrition of the food is defined by its micronutrients and macronutrients, compounds, and vitamins.
Similar to apples, grapes, plums, raisins, and spinach these dark purple-colored blackberries are rich in Vitamin C and bioflavonoids.
Some other nutritional benefits include a low sodium content, and one cup of this fruit delivers about 62 calories which is quite low.
These tasty gems rank among the top ten fruits for their antioxidant power.
The antioxidants are a huge bonus since they help to lower the risk of osteoporosis, cardiovascular disease, and cancers. You can incorporate them into your regular diet. It can be had as a smoothie or added to your cereal.
Raspberries can serve a high dose of antioxidants and fiber. It can be a boon to health-conscious people. They are an excellent source of magnesium and folate.
You can get 4 grams of fiber from just half a cup of raspberries that can fulfill your daily recommended share of Vitamin C as well as manganese.
The ellagic acid present in this fruit can prevent the cells from getting damaged due to free radicals.
The flavonoids called anthocyanins that give color to this fruit are responsible for preventing the growth of certain fungi and bacteria that can contribute to vaginal infections and irritable bowel syndrome in the body.
You can consume them in the form of a smoothie or a combination of dried fruits.
This tropical fruit contains several vital antioxidants, minerals, vitamins, and flavonoid compounds that play an important role in anti-aging and prevention of cancers.
Guava is a great source of fiber that is good for maintaining a healthy digestive system. It contains potassium that helps to normalize your blood pressure levels.
The vitamin A in guava is responsible for clear eyesight. It is also loaded with manganese which is used as a co-factor in the body for the antioxidant enzyme.
It is low in calories and can help you lose weight since it has a high fiber content that can keep you full and prevent you from overeating.
This red-colored fruit has a rich Vitamin C content that can boost your immunity.
You can reach your daily Vitamin C requirement by consuming just one cup of strawberries. They are a good source of folic acid that can keep you away from heart disease.
The fiber present in strawberries can control your blood sugar levels which makes it a perfect fruit for diabetics. It can be consumed by pregnant women since it contains folate that can help in the development of the baby’s spinal cord, brain, and skull.
The antioxidants present in strawberries can suppress the cancer cell growth.
Strawberries have an extremely low calorie content which can help you achieve quick weight loss.
These little berries are highly beneficial for women since they can block urinary tract infections and may help to fight ovarian cancer.
You can make these fruits as a regular part of your diet by drinking their juice or eating the whole fruit or you might as well take it as a supplement.
Cranberries are full of antioxidants that can improve your metabolism and promote weight loss. They can also prevent kidney stones as well as other bladder problems due to the presence of citric acid in them.
Several laboratory studies indicate that cranberry extracts can actually prevent colon, lung, and prostate cancer.
They can reduce your bad cholesterol levels and prevent your risk of a stroke.
Cranberries can promote weight loss as they contain a high amount of antioxidants that can improve your digestive system.
If you suffer from irritable bowel syndrome then kiwi is your solution. This fruit is high in fiber and contains more vitamin C as compared to oranges which can boost your immune system. It is also an excellent source of Vitamin E, magnesium, and potassium.
It can reduce blood triglyceride levels and help in the growth of gums, teeth, bones, and cartilage. Since kiwis are low on their glycemic index they cannot easily raise your blood sugar levels and excellent fruits for weight loss.
Kiwi fruit is effective in improving your immune system and thereby preventing you from colds and flu. The high amount of manganese present in kiwi can relieve mental fatigue and increase concentration.
Papaya is a wonderful fruit that offers beta carotene, minerals, vitamins, folate, fiber, and flavonoids.
The vitamin C in papaya helps to strengthen your immune system. It is also rich in Vitamin A which can help to maintain your eye health and protect it from macular degeneration.
It contains digestive enzymes that help to lower the inflammatory response and increase the healing process. The anti-inflammatory enzymes present in papaya can help in reducing the pain that is caused by arthritis, osteoporosis, and edema.
It can also lower your cholesterol levels and prevent you from getting heart attacks. In addition to all these health benefits papaya can control premature aging and make you look younger.
This superfruit is rich in antioxidants known as beta-carotene which may reduce the risk of cataracts.
Cantaloupe is loaded with Vitamin A can boost cell reproduction and it forms a perfect diet food as it is low in calories.
It is also a good source of Vitamin C, dietary fiber, folic acid, and potassium.
Cherries owe their lovely red color to anthocyanin which is an antioxidant that can lower the cholesterol and triglyceride levels.
The fleshy fruit is known for its wonderful anti-inflammatory properties and is one of the best fruits for people who suffer from arthritis and gout.
Apart from this cherries are also effective in lowering uric acid levels.
Cherries are low in sodium and high in potassium which can help to lower your blood pressure. The antioxidants present in these delicious fruits fight free radicals that can cause harm to the body’s cells.
This superfruit is an antioxidant powerhouse that makes it rank the highest among other fruits. It helps to prevent early aging and helps to keep diseases like Alzheimer’s, cancer, and Parkinson’s at bay.
It also contains an ample amount of manganese that can improve your metabolism. It has a low-calorie count that can help you to maintain your weight.
Blueberries possess beneficial nutrients like dietary fiber, minerals, and vitamins that immensely contribute to optimum health.
It contains a moderate amount of Vitamin A, Vitamin E, and Vitamin C that help in limiting the free radicals in the body.
Apricots are full of beta carotene, iron, potassium, antioxidants, Vitamin A, Vitamin E, and Vitamin C.
The antioxidants such as lycopene found in apricots can strengthen your immune system and promote wellness.
Apricots contain dietary fiber that can improve your digestive system and prevent constipation. The vitamins A, E, and C found in apricots can improve your eye vision and reduce the risk of macular degeneration.
Honeydew is stuffed with minerals, vitamins, antioxidants, folic acid, phosphorus, iron, calcium, Vitamin C, and B vitamins.
Honeydew has a high amount of folic acid that can protect you from different types of cancer and reduce the symptoms of depression.
It can prove to be helpful or weight loss since it has low calories as well as low sodium content and zero fat.
It is also useful for your cardiovascular health and minimizes your risk of stroke. Honeydew has a high amount of potassium which is vital for the proper functioning of your heart.
Grapefruit is a delicious fruit that is phytonutrients like beta-carotene, lycopene, and Vitamin A. It is low in calories consisting of about only 42 calories in half a cup.
It boasts an excellent supply of soluble fiber called pectin which can reduce cholesterol levels. It is also rich in Vitamin C which helps the body against harmful free radicals.
Grapefruit has less sodium and high water content that can contribute to boost your metabolism.
The lycopene found in grapefruit is a potent agent that can work against cancer. Grapefruit juice can minimize your risk of kidney stone formation.
These juicy fruits contain many nutrients like Vitamin A, Vitamin C, potassium, antioxidant compounds, and dietary fiber.
Nectarines contain a high amount of pectin that can keep a check on your blood cholesterol levels.
The skin of nectarines contributes insoluble fiber that helps in preventing constipation. So if you are prone to constipation then nectarines can serve as the best solution to your problem.
Peaches are delicious fruits that have a high Vitamin A content that can offer you protection from oral cavity and lung cancers. They are a great source of some vital minerals like iron, fluoride, and potassium.
They contain various antioxidants like zeaxanthin and lutein that promote good health. These antioxidants act as scavengers against the free radicals in the body.
Peaches are rich in fiber that helps in the proper functioning of the body. They contain low calories and zero fats which helps in burning excess fats in your body.
Pomegranate is a gorgeous fruit that contains a variety of minerals, vitamins, and antioxidants that help in improving your digestive system and cardiovascular health.
Several studies indicate that consuming pomegranate juice can lessen your risk of heart attacks and stimulate your blood pressure levels.
It is high in Vitamin C as well as Vitamin K which can support your bone health. There is a small percentage of fat in a pomegranate and it doesn’t have any cholesterol.
Watermelon as it is aptly named contains 92% water and packs a high amount of lycopene. It is a great source of vitamins C and A that can boost your immunity and prevent cell damage.
There are only 40 calories in one cup of watermelon that can satisfy your sweet tooth.
Watermelon is one of the best fruits for weight loss since it has a low calorie content plus it can satisfy your sweet tooth. You need not restrict yourself to eating it alone as it can also be grilled and tossed with fresh mint and feta.
Oranges are one of the most delicious and popular fruits that are rich in vital nutrients such as vitamins C, A, and B. They are also a good source of calcium, folate, potassium, and dietary fiber.
They are also loaded with hesperidin which is a phytochemical that can help to lower your blood cholesterol levels.
They also help in lowering the risk of colon cancer and dissolve kidney stones.
The folic acid found in oranges is useful for pregnant women since it can block the neural tube defects that can be formed in their infants.
Not only does this fruit give sweetness to your tasty meals but is also rich in antioxidants that can prevent your body from infections.
Pineapple is a perfect fruit for those who are aiming to lose weight since it is low in calories, saturated fats, sodium, and cholesterol.
It is loaded with minerals, vitamins, phosphorous, calcium, and fiber. It is loaded with manganese which is essential to form strong connective tissues and bones.
These tiny citrus fruits are highly nutritious and have countless health benefits. Clementines are a good source of beta-carotene, Vitamin C, antioxidants, and fiber. They contain less fat which helps you to reduce excess weight.
The fiber present in the fruit helps you to get rid of constipation.
The antioxidants like pinene, myrcene, and limonene can act as a shield in your body to ward off the free radicals. The vitamin C found in clementines can increase your immunity and prevent your body from many diseases.
Passion fruit is a refreshing fruit that is loaded with antioxidants, vitamins, fiber, and minerals. These nutrients can protect your eyes from the damage caused by the free radicals.
The soluble fiber present in passion fruit can cleanse the toxin that is stored in the colon.
Vitamin C can develop resistance in your body against various infections. It also contains natural sugars and carbohydrates in sufficient quantities.
The beta carotene is one of the most important antioxidants that is found in this fruit.
This juicy fruit contains some useful compounds like dietary fiber and sorbitol that can regulate your digestive system.
It is low in calories and does not contain any saturated fats. It is also loaded with several antioxidants that can prevent damage to the cells.
Plums contain many minerals like iron, potassium, and fluoride that are necessary for the formation of red blood cells in our body. The potassium present in it can control your blood pressure.
This delicious fruit is an excellent source of dietary fiber, pigment antioxidants, minerals, and vitamins that immensely contribute to optimum wellness.
The dried figs contain excellent levels of Vitamin B complex group like pyridoxine, niacin, pantothenic acid, and folates that function as the co-factors for carbohydrates, proteins, and fats metabolism.
The dried figs are excellent sources of potassium, iron, calcium, copper, zinc, manganese, and selenium. The potassium helps to control your heart rate and copper is used in the formation of red blood cells.
These refreshing citrus fruits are packed with a lot of nutritious compounds that include Vitamin A, Vitamin C, flavonoids, potassium, and folate.
Tangerines are similar to oranges but they pack even more iron and Vitamin A but a bit less Vitamin C.
Tangerines pack about 14 mg of folate and 23.5 mg of Vitamin C. With just 50 calories this tasty fruit has a great profile of minerals and vitamins.
It contains high fiber content that can satisfy your hunger. They are useful for the prevention of high blood pressure and atherosclerosis.
Tangerines are full of flavonoids that can lower your cholesterol, and fight obesity and diabetes. The dietary fiber in tangerines can reduce your risk of obesity, diabetes, colon cancer, and heart disease.
The king of fruits i.e. mangoes is loaded with antioxidants like zeaxanthin and lutein that can protect your vision and minimize your risk of developing macular degeneration.
Mangoes are rich in dietary fiber, minerals, and vitamins. They are abundant in Vitamin A which can promote healthy eyesight and prevent drying of eyes.
It can also help to normalize the level of insulin in your blood. The vitamin E present in mangoes can protect your body from the free radical damage that harms your tissues, cells, and organs. It can also help to lower the cholesterol levels in your body.
Apples are an excellent source of fiber but their skin consists of quercetin which is an antioxidant that can protect you from the risk of heart disease.
According to several studies apples help to prevent colon cancer. They contain good quantities of beta-carotene and vitamin C. Vitamin C develops resistance in your body to fight infections and fight against harmful free radicals.
Apples are an excellent source of several B complex vitamins including Thiamine, riboflavin, and pyridoxine. These B-complex vitamins act as co-factors for enzymes in performing many synthetic functions in your body.
Bananas are a storehouse of some vital nutrients such as B vitamins, potassium, biotin, magnesium, riboflavin, and dietary fiber.
They contain pectin which can improve your bowel function and help to reduce your cholesterol levels. The potassium in bananas helps to decrease your high blood pressure and promotes renal health.
Several studies state that regular consumption of bananas can decrease your risk of stroke.
Bananas can be beneficial to anemic patients since they contain a high amount of iron.