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Fruits with Highest Mineral Content

Discover some fruit superstars. Find out which one tops in iron, potassium, fiber, calcium and other important minerals.

Tamarind (Highest in: Iron– 3 mg; Magnesium– 92 mg; Phosphorous – 113 mg; Potassium – 628 mg)

Tamarind is a pod-like fruit which is extensively used in a wide variety of dishes throughout the world. In addition to iron, magnesium, phosphorous and potassium, it is also packed with the highest protein. But beware because it is also loaded with the highest sugar and calories.

Purple Passion Fruit (Highest in: Fiber – 10 g)

Every 100 grams of purple passion fruit can supply the body with 50% of the DV in fiber. It is also an excellent source of two potent antioxidants—Vitamins A and C.

Roselle (Highest in: Calcium – 215 mg)

Looking for natural sources of calcium? Look for the hibiscus species called roselle. They are usually made into home-made drinks and as jams or pickles. Their fruit calyces are very good sources of the bone and teeth-friendly mineral. They are also rich in anthocyanins. 

Avocado (Highest in: Zinc – 1 mg)

Avocados are known for their pure, raw, plant-based monounsaturated fats, the good fats, which may help lower cholesterol levels. They also boast of having the highest folate, vitamins  E, zinc and tryptophan content.

Rowal (Highest in: Copper – 1 mg)

Copper is not usually found in fruits. But just 1 mg of rowal can already provide 60% of the DV of the mineral which can help prevent anemia by absorption, storage and metabolism of iron in the body.

Pineapple (Highest in: Manganese – 1 mg)

Did you know that eating pineapple may help regulate blood sugar levels in body? Some studies show that people with diabetes have reduced manganese levels in the blood.

Plantains (Highest in: Selenium – 1 mcg)

Plantains are loaded with more potassium and Vitamins A and C than their non-cooking relatives, the sweet bananas, and tops in the selenium content among fruits.

Others:

Highest in Protein: Tamarind – 3 g

Highest in Tryptophan: Avocado – 25 mg

Highest in Omega -3 –Fatty Acids: Raspberries – 126 mg

Highest in Water: Rhubarb – 94 g

Highest in Sugar: Tamarind – 57 g

* Nutrient data source: USDA

Data refers to every 100g of fruit

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  1. Thanks for this as there are some fruits I have never tried. I intend to try them.

  2. Thanks for sharing this useful and informative health article.

  3. I am not familiar with rowal.

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