Eating fruits on a regular basis can upscale your health as they are rich in essential vitamins and minerals. But some fruits have more potential advantages than others. We call them the healthiest fruits. There are endless numbers of fruits found in different parts of the world. After talking to Dietitian Swati Bathwal, we listed down 15 healthiest fruits that can bring wondrous benefits. Read about them and their unique properties in this article.
#1 Pomegranate
One of the first fruits that Swati Bathwal recommended is pomegranate. Not only it is sweet and tasty but also densely loaded with nutrients. It is hard to believe but pomegranate contains three times more antioxidants than green tea! Not just that, this fruit also cuts down cancer risk owing to the anti-cancer and anti-inflammatory properties it possess.
#2 Grapefruit
Grapefruit isn’t as common as oranges and lemons but it is the best fruit in the citrus fruits category. It is not only rich in vitamin C but also several other vitamins and minerals that aid weight loss, cholesterol control, diabetes management, kidney stones prevention, to name but a few. Eating fresh grapefruit before meals are found to help with weight loss.
#3 Pineapple
Next up on the list we have pineapple. If we talk about the benefits of eating pineapples, these contain high percentages of essential nutrients that our body requires for growth and development. A cup of pineapple provides the daily intake of vitamin C and manganese. Besides, one of the main components of pineapple is Bromelain which is a digestive enzyme with amazing benefits. To read about pineapple nutrition and the effects of bromelain on the body, click here.
#4 Avocado
Avocado is favourite fruit of fitness enthusiasts. People who are on a weight loss diet or those who want to cut down carbs, have avocados. It is very different from other conventional fruits due to its bland taste and high nutrient profile. Avocado has healthy monounsaturated fats(oleic acid) that is great for heart health. Besides, it is also rich in fiber, potassium and magnesium. Your blood pressure would remain under control if you have one avocado daily.
Also Read: Blueberry Vs Strawberry: Here's All About Their Calories, Nutrition And Carbs
#5 Blueberries
Blueberries aren’t just toppings to your cereal and smoothie bowl but you should have fresh blueberries to reap the benefits it offers. Blueberries are high in antioxidants, vitamin C, vitamin K, fibre and manganese. It is one of the few fruits with the highest antioxidant content. We know how important antioxidant is these days. It helps in destroying free radicals that trigger chronic diseases like Alzheimer’s, cancer, diabetes, cardiovascular diseases, etc. Having blueberries also strengthen your immune system.
#6 Apples
How can we not count apples as the healthiest fruit. We all have grown up believing ‘an apple a day keeps the doctor at bay’. Apples are incredibly nutritious with a high amount of vitamins B, C & K, fibre, and potassium. Other than that, the antioxidant content in apples is also high that effectively helps in preventing cancer, type-2 diabetes, memory loss, etc. Apples also have pectin that boosts good bacteria in the gut to boost digestive health.
Also Read: 5 Health Benefits Of Rose Apple That You May Not Know
#7 Mangoes
The king of fruits mango comes in summers and replaces all the other fruits, agree? Mangoes are a treat to the palates but moreover, they are blessing for the body as it is a potent source of fibre, anti-inflammatory and antioxidant agents along with 20 different vitamins and minerals. The best thing is that mangoes are sodium-free, fat-free and cholesterol-free. They only have natural sugar which isn’t harmful to health.
#8 Custard Apple
Custard apple is one of the tastiest fruits. Its pulp is so delicious that you won’t resist having at least 2-3 of them in a go. These contain, fibre, proteins, nutrients, a little fat and a lot of energy. Vitamin C, vitamin B6, magnesium, potassium are the other nutrients present in custard apple. The benefits include better digestion, relief from bloating, constipation relief, diabetes management, weight loss, cancer prevention, etc.
Also Read: 4 Myths About Custard Apple Debunked By Celebrity Nutritionist Rujuta Diwekar
#9 Strawberries
The pretty pink strawberries are a powerhouse of folate, potassium, manganese and vitamin C. Strawberries have a high antioxidant profile that allows your immune system to stay stronger. These may be sweet berries but due to their low glycemic index, they won’t increase blood sugar. Consuming a handful of strawberries cuts down the risk of chronic ailments.
#10 Blackberries
This berry isn’t easily available but if you find fresh blackberries, do get a lot of them and snack on some everyday. These little berries are packed with vitamins C, K antioxidants, minerals, fibre and manganese. People with an existing medical condition like diabetes, heart disease or cancer must have these berries.
#11 Cranberries
We bet you wouldn’t know earlier that all the berries are so nutritious and healthy! Cranberries are mostly found in the dried state in cereals, porridge, etc. Having fresh cranberries would give you vitamin C, vitamin E, vitamin K, copper, manganese, etc. These also have flavonol polyphenols that are a potent antioxidant for holistic health. Cranberry juice can treat gastrointestinal problems including urinary tract infections. Not only women but men should also have cranberry juice to prevent UTI.
#12 Durian
Durian is globally recognised as the king of fruits as it has many plant compounds that are potent antioxidants. It suffices the maximum percentage of reference daily intake of many vitamin and minerals including vitamin C, B vitamins, manganese, magnesium, folate and copper.
#13 Watermelon
This summer fruit is quite underestimated. We are saying so because we do not regard the health benefits of watermelon but only its cooling and soothing effects on the body. And why only watermelon, all the melons are supremely nutritious. Let us tell you that vitamin C, vitamin A, antioxidants, carotenoids, lycopene, etc. are some of the nutrients found in this fruit. Most of these have anti-cancer benefits as they help in inhibiting tumour growth. Besides, eating watermelon also control blood pressure and cholesterol to secure heart health. The one quality that is unbeatable is the water content. It has 92% of water in it.
Also Read: Do You Know The Health Benefits of Watermelon Rind?
#14 Guava
Another fruit that should be consumed on a daily basis is guava. Not just fruit but guava leaves are also very healthy. Guavas contain high vitamin C content, folate, fibre, vitamin A, manganese and copper. All these nutrients help in preventing oxidative stress that causes numerous chronic diseases. Guava also has pectin that aids digestion and reduces the risk of colon cancer.
#15 Oranges
Last but not the least, oranges are a must on this list. We have been gorging on oranges lately to get the needful dose of vitamin C and antioxidants. Apart from these, folate, thiamine, flavonoids, citric acid and carotenoids are also present in oranges. These prevent kidney stones and anaemia.
These were just some of the healthiest fruits but there are many others that should be consumed on a daily basis. You should have some amount of fresh fruits daily to meet dietary needs. Have all seasonal fruits as they are capable to guard the body against seasonal illnesses. These provide essential nutrients that help in strengthening the immune system and reducing the risk of infections. Just pick one different fruit daily to eat and we bet you won’t become ill thereafter.
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