10 Most Nutritious Fruits

I grew up believing that avocados are the most nutritious fruits in the planet. The Guinness World Records also says so. Some experts believe that berries, packed with anti-oxidants are the most nutritious but other experts also suggest that the kiwi and the guava deserve the title better. The results are surprising, but these are 10 of the most commonly mentioned most nutritious fruits.

Watermelon

Watermelon is an excellent source of vitamin A and a very good source of vitamins C and B6. It is also a good source of vitamin B1, potassium and magnesium. A cup of this favorite summer fruit contains 556 IU of vitamin A and 176 mg of potassium. Its red color has a lot to say why it is considered as one of the most nutritious. This fruit is beneficial for a healthy immune and cardiovascular system. Recently, it was also found to have Viagra-like effects to the blood vessels of the body.

Avocado

Also known as aguacate, butter pear and alligator pear, avocadoes are a treasure-trove of nutrients. They contain more than 25 essential vitamins and minerals. It has vitamins A, B, C and E. They also supply lutein, copper, magnesium, potassium and zinc. It has more fiber, folate, niacin, thiamine and riboflavin than any other fruit. It’s also one of the few fruits that have monounsaturated (good) fats. A cup of avocado contains 29 mcg of vitamin K, 874 mg of potassium and 90 mcg of folate.

Raspberries

Raspberries are brimming with a wide variety of nutrients. It is an excellent source of vitamin C, fiber and manganese and good source of vitamins B2 and B3 as well as folate, magnesium, potassium and copper. Raspberries, just like most berries are known for being an antioxidant powerhouse that may provide protection from various ailments including cancers and cardiovascular diseases.

Cantaloupe

A cup of cantaloupe (also known as netted melon) contains 5158 IU of vitamin A and 67 mg of vitamin C, both more than the recommended daily value. It’s a good source of potassium, vitamin B6, B3, dietary fiber and folate. It contains the largest amount of digestive enzymes of any fruit, surpassing papayas and mangoes. These marvelous melons are recommended by the American Cancer Society as healthful agents in the battle against intestinal cancer and melanoma. Cantaloupes are a source of polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system.

Grapefruit

Loaded with vitamin C and carotenoids, good amount of fiber of the cholesterol lowering type, pectin, plus it contains phytochemicals such as flavonoids, terpenes, and limonoids. Studies have shown grapefruit helps lower cholesterol and there is evidence that the seeds have high levels of antioxidant properties. Grapefruit forms a core part of the “grapefruit diet”, the theory being that the fruit’s lowglycemic index is able to help the body’s metabolism burn fat.

Guava

Some researchers say that guava is in fact the most nutritious fruit. Guavas are high in dietary fiber, vitamins A and C, vitamin B3 and G4 and polyunsaturated fatty acids especially the seeds. It has four times the amount of vitamin C in orange, has good levels of the dietary minerals, potassium, magnesium, and an otherwise broad, low-calorie profile of essential nutrients. Guavas contain both major classes of antioxidant pigments — carotenoids andpolyphenols. Guavas that are red, yellow or orange in color have more potential value as antioxidant sources than unpigmented species.

Kiwi

This fuzzy-skinned, egg-shaped fruit is a rich source of vitamin C and potassium. It also contains Vitamins A and E and the skin is a good source off flavonoid , an antioxidant. More than 90% of the fruit is water so it only has 90 calories per serving. It has higher potassium content than the banana and the orange. It is also filled with fiber, lutein,inositol, serotonin, arginin and glutamate, pectin, magnesium and the protein-dissolving enzyme actinidin . From a study of 27 different fruits, kiwi was named one of the most nutritionally dense, says Stephanie Dean, R.D., dietitian with Baylor University Medical Center at Dallas.

Papaya

Sometimes called “tree melon” or “pawpaw”, the papaya is an excellent source of vitamin C, a very good source of folate and potassium and good source of dietary fiber and the vitamins A, E and K. A cup of papaya has 782 mg of potassium and 187 mg of vitamin C—thrice the recommended daily value. Papaya was named “the most nutritious fruit” by the Centre for Science, USA and Christopher Columbus called it ‘the fruit of the angels’.

Strawberries

The most popular berries in the world are an exciting source of essential vitamins and minerals. It’s an excellent source of vitamin C and manganese; a very good source of iodine and fiber and a good source of B complex and minerals including potassium, folate and omega-3 fatty acids. A cup of strawberries contains 136% of the needed daily value of vitamin C.

Apricots

Don’t be fooled by this small fruit’s size. It can be one of our body’s ally for healthy living. Its nutritional punch includes loads of anti-oxidants in the form of vitamin C, lycopene and beta-carotene. Apricots are also loaded with potassium and fiber among other nutrients.

Any fruit is good fruit. It should be part of our everyday diets. Three to five servings of fresh fruits a day are ideal and eating a variety of fruits daily keep our bodies and immune system in top shape. Perhaps it’s time to change an old adage into “Five servings of fruits a day keep the doctor away.”

*All images via Flickr Creative Commons.

More on nutritious foods:

• 10 Health Benefits of Durian
• 10 Most Nutritious Vegetables
• Six Fruits and Vegetables Which Fight Arthritis
• Health Benefits of Green Fruits and Vegetables