Not many of us realize the importance of fruits and their nutritional value to the body. We are busy eating unhealthy junk food due to daily stressful lives we lead. We often have the misconception that only those who go on crash diets eat fruits, but alas we are wrong. Fruits are not just healthy but delicious too. They are rich in vitamins like vitamin A, vitamin B, vitamin C, citric acid, folic acid and other essential nutrients that help prevent diabetes, cholesterol, heart diseases, obesity and blood pressure.
Some of us think that if vitamins and minerals is all we need, we can just take a few pills as supplements and that will make up for the body’s requirement. But this is a wrong misconception; many fruits contain a complex combination of minerals, anti-oxidants, vitamins and phytochemicals and provide many protective benefits which we can’t get from pills. You can pop as many pills as you want but nothing can beat a fruits nutritional value.
All fruits have benefits, but some fruits stand out in their nutritional value and are suitable for people of all ages. They are among the top nutrient rich powerhouses with disease resistant potential having high nutritional value.
Nutritional Value Of Fruits: Top 10 List Of The Highest
105 calories, 3 g fibre, potassium, folic acid, and vitamin B6
This sweet fruit has high potassium content which helps lower high blood pressure levels.
75 calories, 3 g fibre
Apples are rich in anti-oxidants flavonoids which help in controlling sugar and prevent diabetes. It is also known to stabilize asthma. Apples are natural mouth fresheners and naturally give your healthy teeth and gums. Apple skin contains most of the essential vitamins needed for your body.
31 calories, 4 g fibre, antioxidants
Blackberries are rich purple in colour and they get their colour from the powerful antioxidant anthocyanin, which is known to reduce the risk of cancer and strokes. It is the best medicine for lung cancer. They are also known to treat gout related symptoms.
114 calories, 4.5 g fibre, vitamin E and folic acid
Avocados contain monosaturated fatty acids that help lower your cholesterol levels. Avocados are a perfect replacement for the butter in your sandwich. They are creamy and soft in nature which makes them extremely easy to eat. The fat content in Avocados helps in infant growth and normal development.
25 calories, antioxidants and 2.5 g fibre
Cranberries are known for their anti-bacterial properties and help treat urinary infections, gall stones, kidney stones, and ulcers. Due to its anti-bacterial properties it also serves as a good mouth freshener and cleanser that help fight cavities in the teeth and gums.
53 calories, rich source of manganese and 1 g fibre
Grapes are rich in antioxidants called resveratrol which prevents heart and related disease and help reduce blood pressure levels. It is also known to cure colon, breast and stomach cancer. Grapes also act as a sophistication factor in alcoholic beverages like wine and champagne.
54 calories, rich source of Vitamins A and E, and 1.3 g fibre
All of us enjoy this sweet and delicious fruit; but do you also know that they have their own advantages and are very beneficial. Mangoes are rich in antioxidants zeaxanthin and lutein which improve vision and reduce blindness in adults. Mangoes can be used as a desert and well as in spicy flavours like pickles.
62 calories, rich source of folate, Vitamin C, and potassium and contains 3 g fibre
Oranges are rich in phytochemicals called hesperidin, which reduces blood cholesterol levels. Oranges are a boon especially for pregnant women, where they help prevent neural tube defects in babies in the womb. Orange peels are also rich in vitamin C and serve as good facial masks and add glow to the skin.
56 calories, sources of Vitamins E and C, potassium, magnesium, and 3 g fibre
Kiwifruits help in the development of teeth, bones and cartilage. They also prevent heart diseases.
59 calories and are rich sources of Vitamin C, A and folate
Papayas are rich in an enzyme called papain that helps is digestion and cures all digestion related problems. Vitamin A content helps to make your skin glow. Also the black seeds in papayas can be used as spices in your daily food.
All fruits have benefits, however some people are allergic to some fruits and some don’t suit people with specific diseases. It is always advisable to consult a nutritionist or your general physician to get a list of fruits that you can eat. Get started today for a healthy living!! Adding the nutrition in fruits is the first step.
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