Eating healthy fruits on daily basis will help to provide better nutrients, antioxidants and minerals to our body and helps it improves our immunity and health. Fruits including oranges, blueberries, apple, banana, and avocado are not just healthy but are rich in essential vitamins and healthy antioxidants. Routinely earing fruits provides amazing health benefits and make you full without adding excess calories in your diet. Eating fruits daily helps in maintaining healthy weight and also fulfills your healthy snacking needs.
This article will show how various fruits are full of essential vitamin and minerals which not only fulfills your hunger but also makes you health.
In this article, you will know about the best 10 fruits which can help your body in better nutrition and improved immunity.
1. Lemon
lemon is a citrus fruit and it is rich in vitamin C and antioxidants. As we all know that antioxidants are very important for our body, as this reduces the free radicals which causes in reduced immunity by damaging healthy body cells. Researchers believes that flavonoids in lemon and similar citrus fruits have antibacterial and anticancer properties. Lemon also have antidiabetic property which helps to control your blood sugar levels. Phytochemicals found in lemon and other similar fruits benefits our health including improved digestive and refreshing our mood.
Below are important vitamins and minerals found in lemon:
- Vitamin C
- Folate
- Potassium
- Pectin
- Thiamin
- Riboflavin
- Niacin
- Vitamin B6
- Vitamin A
- Folate
Nutrition profile of 1 medium fresh lemon juice (48 Grams of serving):
- Calories 10.60 kcal
- Carbohydrates 3.31 Gram
- Potassium 49.4 (Milligram)
- Vitamin C 18.60 Milligram
- Calcium 2.88 Milligram
- Fiber 0.1 Gram
2. Strawberries
Strawberries are juicy and red and visually vibrant fruit with high water and vitamin C Contain.
Strawberries contain various healthy vitamin and minerals, anthocyanins like flavonoids which boosts our immunity and provide better heart health.
One cup. 150 Grams of Strawberries provide the following nutrition:
- Calories 48 kcal
- Carbohydrate 11.50 Grams
- Fiber 3 Grams
- Calcium 24 Milligrams
- Magnesium 19.50 Milligrams
- Potassium 230 Milligrams
- Vitamin C 88.20 Milligrams
Along with the above nutrition strawberries also contains Thiamin, Riboflavin, Niacin, Folate, Vitamin A, Vitamin K, and Vitamin B6.
3. Oranges
Oranges are sweet, sour, Juicy and appealing vibrant color, these are packed with vitamin C and other important vitamins and minerals.
Orange is the richest sources of vitamin C, one medium orange contains 78% of daily needed vitamin C.
A 140 grams of orange contains the following nutrition.
- Calories 65 kcal
- Carbohydrates 16.50 Grams
- Fiber 2.80 Grams
- Calcium 60.20 Milligrams
- Magnesium 15 Milligram
- Potassium 232 Milligrams
- Vitamin C 82.70 Milligrams
Vitamin C Acts as a powerful antioxidant in our body and improves the immunity system and absorb iron from this plant based food.
Oranges also contains, Vitamin B, which includes thiamin and folate, which helps to keep our nervous and reproductive organs healthy and improve health of our red blood cells.
4. Tomatoes
Tomatoes are good source of vitamin C, and other vital nutrition.
Following is a nutrition profile of Tomatoes, 1 medium fresh tomato, of about 123 grams
- Calorie 22 kcal
- Fat 0.3 Grams
- Carbohydrates 4.80 Grams
- Protein 1.10 Grams
- Fiber 1.50 Grams
- Vitamin C 17 Milligrams
- Vitamin K 10 Micrograms
- Potassium 296 Milligrams
- Folate 19 Micrograms
It also contains antioxidants such as Lycopene.
5. Grapefruits
Grapefruits are sour fruit which are full of vitamins and minerals, Grapefruits are pink, red or white.
Half a grapefruit (154 grams) contains the following nutrients.
- Calories 64.70 kcal
- Carbohydrates 16.40 Grams
- Fiber 2.46 Grams
- Calcium 33.90 Grams
- Magnesium 13.90 Grams
- Potassium 208 Grams
- Vitamin C 48 Grams
Grapefruits helps to reduce the oxidative stress and tumors which supports our healthy bones. Furanocoumarins found in grapefruit have anticancer properties. During few medical routine doctors may suggests avoiding the grapefruits during few treatments.
6. Blackberries
Berries such as Blackberries are rich in anthocyanins, vitamin c & fiber, which helps to improve gut health and heart health.
Half cup (75 Grams) of blackberries contains the following nutrition.
- Calories 32.20 kcal
- Carbohydrates 7.21 Grams
- Fiber 3.98 Grams
- Calcium 21.80 Milligrams
- Magnesium 15 Milligrams
- Potassium 122 Milligrams
- Vitamin C 15.80 Milligrams
7. Apples
The apple is a quick and easy addition to our diet for its amazing health benefits, Apples are rich in fiber, promotes good heart health, promotes weight loss and its pectin helps in better gut health.
Apples also have high level of quercetin, a flavonoid that have anti-cancer properties. Apples must be eaten with its skin for better health benefits.
One medium size apple (182 grams) with skin contains the following nutrition.
- Calories 94.60 kcal
- Carbohydrates 25.10 Grams
- Fiber 4.37 Grams
- Potassium 195 Milligrams
- Calcium 10.90 Milligrams
- Vitamin C 8.37 Milligrams
It is a good old saying, an apple a day keeps doctor away, quotes that eating apples routinely helps in betterment of our health.
8. Pomegranates
Pomegranates are called as “superfood”, they are high in antioxidants and polyphenols which combats with oxidative stress which can cause diseases in our body.
As per a medical review pomegranates helps to protect against various disease including obesity, diabetes, heart issues, cancers etc.
One fresh medium size pomegranate (282 grams) contains the following nutrients.
- Calories 234 kcal
- Carbohydrates 52.70 Grams
- Fiber 11.30 Grams
- Potassium 666 Milligrams
- Calcium 28.20 Milligrams
- Vitamin C 28.80 Milligrams
One fresh pomegranate also contains 46.20 micrograms (mcg) of vitamin K, this helps in betterment of bone strength and healthy blood cell.
9. Pineapple
Pineapple is a very vibrant fruit which helps in reducing the inflammation from our body and promotes better gut health and bowel movement. Pineapple contains bromelain, which have potential dietary health benefits.
The National Center for Complementary and Integrative health, that bromelain helps to reduce nasal inflammation or sinusitis. Pineapple contains manganese which helps to build better bone tissue health.
A slice of pineapple (166 Grams) contains the following nutrition:
- Calories 83 kcal
- Carbohydrates 21.70 Grams
- Fiber 2.32 Grams
- Potassium 181 Milligrams
- Vitamin C 79.30 Milligrams
- Calcium 21.60 Milligrams
- Manganese 1.54 Milligrams
10 Bananas:
Banana is knows as athlete diet food, it is rich in potassium around 451 mg of potassium, which helps in better blood pressure control. The 3.28 grams of fiber in banana also helps with better bowel and gut health and contains the following nutrition.
- Protein 1.37 Grams
- Calcium 6.30 Milligrams
- Magnesium 34 Milligrams
- Vitamin C 11 Milligrams
11. Avocado
Avocados are called as superfood, due to its multi beneficial nutrition and health benefits. Avocados contains monosaturated fats, which helps in lowering the body cholesterol level. The American Heart Association, notes that maintaining healthy cholesterol levels in its healthy fact and reduce heart disease and stroke. Avocados are also rich in potassium, along with antioxidant such as lutein which helps in better eye and skin health.
One avocado of 201 Grams contains following nutrition:
- Calories 322 kcal
- Protein 4.02 Gram
- Carbohydrate 17.10 Gram
- Fiber 13.50 Grams
- Calcium 24.10 Miligrams
- Magnesium 58.30 Milligrams
- Vitamin C 20.10 Milligrams
Avocados also contains other nutrients, such as folate, Vitamin A, beta carotene which helps in betterment of our health.
12. Blueberries:
Blueberries are rich in vitamin C and anthocyanin which is a very powerful antioxidant, which helps to provide critical diseases such as heart attack and cancers. Blueberries contains pterostilbene, a compound which helps to prevent blockage collection in the arteries.
Half Cup of blueberries (75 Grams) provides the following nutrients:
- Calories 42.80 kcal
- Carbohydrate 10.90 grams
- Fiber 1.80 Grams
- Calcium 4.50 Milligram
- Potassium 57.80 Milligram
- Vitamin C 7.28 Milligram
Variety of fruits have various health benefits, adding these fruits in your routine diet will help in improved health. Eating fruits provides vitamins, antioxidants and dietary fiber which impacts on heart health, better digestion and better weight and skin health.
You can enjoy a wide variety of Fruits with amazing health benefits to improve their health and lower the risk of critical health issues including inflammation, heart disease, cancer, body weight and diabetes.
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