The avocado is widely known as the most nutritious fruit. Some experts suggest that the kiwi and the guava deserve the title better. Here are 10 of the most commonly mentioned most nutritious fruits.
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.
A cup of cantaloupe 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 is loaded with 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. They are also a source of polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. Serve chilled or make into a delightfully revitalizing drink.
Grapefruit is loaded with vitamin C and carotenoids, a good amount of fiber of the cholesterol lowering type, pectin, plus 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.
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 and polyphenols. Guavas that are red, yellow or orange in color have more potential value as antioxidant sources than unpigmented species.
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 of 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. Add kiwi to green salads or enjoy them as is.
Papaya is another tropical fruit that’s packed with health giving goodness. One cup can supply more than 100% of the daily value of vitamin C. It is rich in vitamin A, fiber, folate, and potassium and is a good source of vitamins E and K. With the help of these nutrients, papayas are beneficial in promoting fertility, providing protection against heart disease, lowering risk of cancers and providing anti-inflammatory properties. Papaya was named “the most nutritious fruit” by the Centre for Science, USA and Christopher Columbus called it ‘the fruit of the angels’. They can be enjoyed as is, added to salads and is deliciously refreshing when made into smoothies.
Berries are known to be a nutritional powerhouse that’s why they are sometimes called the “superfoods.” Strawberries are excellent sources of vitamin C and manganese and a very good source of fiber and iodine, a mineral needed in the production of thyroid hormones. They are also good sources of other important nutrients including potassium, folate, omega-3 fatty acids, B complex as well as magnesium and copper.
Don’t be fooled by this small fruit’s size as 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 rich in fiber and the blood pressure-lowering potassium.
*Images via Flickr Creative Commons.
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