Since fruits provide vitamins and minerals that are essential for the body to function well, eating different fruits is one of the best options one could consider. Here’s a comprehensive list of some of the healthiest fruits, their nutritional values, and their health benefits:
Apples
Apple is one food that is rich in fiber and this fiber is very vital in the processes of both digestion and weight control. It includes pectin, a type of fiber that contributes to digestive tract health, and quercetin, a type of antioxidant that might assist in mitigating chronic ailments such as cardiovascular diseases and cancer.
Apples have a positive impact on the heart, as research has shown that people who consume apples daily have lower risks of heart disease and diabetes. Several studies have shown that apples can help people who are trying to lose weight.
Nutrition Profile
A medium apple with skin provides the following nutrients:
- Calories: approximately 95 per medium apple
- Carbohydrates: Around 25 grams
- Fiber: 4 g
- Potassium: 195 mg
- Calcium: 10.9 mg
- Vitamin C: 8.37 mg
Bananas
Bananas have potassium, which is essential in regulating blood pressure, and therefore, it plays an essential role in maintaining heart health. The bananas contain natural sugars that give energy, while, on the other hand, they are rich in fiber prompting a better digestion process. Serotonin is said to be made from tryptophan, which is present in bananas and this helps alleviate mood.
Studies have shown that the banana and its peel also have a lot of phytochemicals that are good for your health.
Nutrition Profile
A single banana also provides the following nutrients:
- Calories: around 105 per medium banana
- Carbohydrates: Around 27 grams
- Fiber: 3 g
- Protein: 1.37 grams
- Calcium: 6.3 mg
- Magnesium: 34 mg
- Vitamin C: 11 mg
Strawberries
Strawberries contain astonishing quantities of many vitamins and fiber and a remarkable amount of a class of nutrients known as polyphenols that are considered antioxidants. They do not contain fats or cholesterol; they are very low in calories, making them ideal to be taken when a person wants something sweet for the heart. It is for this reason that consuming strawberries has been associated with lower risks of heart disease, better glycemic control, and decreased inflammation.
Researchers have also found that eating strawberries can help with inflammation, insulin sensitivity, antioxidant status, and insulin response.
Nutrition Profile
One cup, or 150 grams, of strawberries has the following nutrients:
- Calories: 48
- Carbs: 11.5 g
- Fiber: 3 grams
- Calcium: 24 mg
- Magnesium: 19.5 mg
- Potassium: 230 mg
- vitamin C: 88.2 mg
Strawberries also contain thiamine, riboflavin, niacin, folate, and the vitamins B-6, A, and K.
Lemons
Lemon is well known for providing amounts of vitamin C and other antioxidants that are critical in improving the immune system and maintaining skin integrity. Lemons contain citric acid, which can help digest food and minimize the risk of kidney stones. It also has several other uses; its antioxidants prevent the cells from decaying and reduce inflammation as well.
Nutrition Profile
The juice of one 48-gram lemon provides the following nutrients:
- Calories: 10.6
- Carbs: 3.31 g
- Potassium: 49.4 milligrams
- Vitamin C: 18.6 mg
- Calcium: 2.88 mg
- Fiber: 0.1 grams
Lemons contain thiamine, riboflavin, niacin, vitamin B-6, folate, and vitamin A.
Grapefruit
Grapefruits specifically contain vitamins A and C and several antioxidants that are known to possess anti-inflammatory features. They can be used for reductions in excess weight and the improvement of insulin sensitivity.
Some previous reports allude to the fact that some grapefruit compounds help against some types of cancer and are good for the heart.
Nutrition Profile
Half a grapefruit (154 g) has the following nutrients:
- Calories: 64.7
- Carbs: 164 grams
- Fiber: 2.46 g
- Calcium: 33.9 g
- Magnesium: 13.9-gram
- Potassium: 208 g
- Vitamin C: 48 g
Pomegranate
Pomegranates are packed full of little antioxidant agents and polyphenols that can decrease cell damage and inflammation. It has been found that it can be good for the heart, may also prevent or slow down different types of cancer, and has been known to enhance memory and overall brain performance.
A small study found that older people who drank 8 ounces of pomegranate juice every day for four weeks did better on memory tests than a control group.
A single raw pomegranate (282 g) includes the following nutrients:
Nutrition Profile
- Calories: 234
- Carbohydrate: 52.7 g
- Fiber: 11.3 g
- Potassium: 666 mg
- Calcium: 28.2 mg
- Vitamin C: 28.8 mg
One pomegranate has 46.2 mcg of vitamin K. This vitamin is necessary for strong bones and healthy blood cells.
Watermelon
Watermelon tastes sweet and refreshing; it also contains lots of water that helps in the hydration of the body. Plus, it contains vitamins A and C that benefit the skin. It also contains a good proportion of lycopene, which is found to be good for the heart and may even prevent cancer.
Studies show that the bioactive chemicals in watermelon are good for your health in many other ways, like lowering your risk of heart disease, diabetes, and other conditions.
Nutrition Profile
Nutritional Profile (per cup, 152 g):
- Calories: 46
- Carbohydrates: 11.6 g
- Fiber: 0.6 g
- Potassium: 170 mg
- Vitamin C: 12.5 mg
- Vitamin A: 43 mcg
Avocados
Avocados can be an excellent source of healthy fat and fiber, along with a wealth of nutrients, such as potassium and vitamins B and E. By containing a high amount of potassium, they contribute to heart functionality and glowing skin, weight loss, and other health benefits. They are proven to lower the levels of bad cholesterol because of their monounsaturated fat content.
Studies have shown that eating avocado can help keep your heart healthy because it has a lot of potassium.
Nutrition Profile
Nutritional Profile (per avocado, 201 g):
- Calories: 322
- Carbohydrates: 17 g
- Fiber: 13.5 g
- Potassium: 975 mg
- Vitamin C: 20.1 mg
- Vitamin K: 31.5 mcg
The bottom line
Different fruits provide different health benefits. For optimal health benefits, include a variety of fruits in your diet. Eating fruit provides the body with essential vitamins, antioxidants, and dietary fiber. This can have a substantial impact on heart health, digestion, weight management, and skin health. People can consume a wide range of fruits to enhance their health and reduce their risk of inflammation, heart disease, cancer, obesity, and diabetes.
