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Nutritional facts of fruits

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Celebrations are coming in grand style, as we eat the meat, rice, and pounded yam and so on, let’s not forget to add our fruits.

Eating fruit on a regular basis can boost health but not all fruits are created equal. Some of them provide unique health benefits.

Here are some unique benefits fruits add to our bodies

  1. Grapefruit

Grapefruit is one of the healthiest citrus fruits, besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance.

Also, eating grapefruit has been shown to reduce cholesterol levels and help prevent kidney stones it is highly nutritious.

  1. Pineapple

Among the tropical fruits, pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese. Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein.

Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth

Bottom Line: Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer.

  1. Avocado

Avocado is different from most other fruits. Most fruits are high in carbs, while avocado is low in carbs and comprised mainly of healthy fats.

The majority of the fat in avocado is oleic acid, a monounsaturated fat linked to reduced inflammation and better heart health. In addition to healthy fats, avocados are loaded with potassium, fiber and magnesium.

One whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with reduced blood pressure and a lower risk of stroke

Bottom Line: Avocados are rich in healthy fats and potassium, both of which are well known for their role in promoting heart health.

  1. Blueberries

They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K, manganese and are also exceptionally high in antioxidants.

In fact, they are believed to contain the highest antioxidant content of the most commonly consumed fruits, the antioxidants in blueberries may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer’s

Blueberries are also known for their powerful effects on the immune system, one study found that eating blueberries regularly may increase natural killer cells in the body. These help defend you against oxidative stress and viral infections.

Additionally, the antioxidants in blueberries may have a protective effect on your brain. For example, eating blueberries has been shown to improve memory in older adults.

Bottom Line: Blueberries are rich in a few important nutrients. They have a high antioxidant capacity and immune-enhancing properties, which may protect the body from illness.

  1. Apples

Apples are among the most popular fruits, and also happen to be incredibly nutritious.

They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins and their pectin content, Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health

Studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s.

The antioxidant activity in apples has also been linked with increased bone density in animal and test-tube studies.

Bottom Line: Apples are very nutritious. Their nutrients, antioxidants and fiber may reduce the risk of disease and improve digestion.

  1. Mango

Mangoes are an excellent source of vitamin C, they contain soluble fiber, which can provide many health benefits.

Mangoes have strong antioxidant and anti-inflammatory properties that may help reduce the risk of disease.

In animal studies, the plant compounds in mangoes have been shown to protect against diabetes

Bottom Line: Mangoes contain vitamin C and soluble fiber. They also contain plant compounds with antioxidant and anti-inflammatory effects

7. Watermelon

Watermelon is high in vitamins A and C. It’s also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin E.

Lycopene intake is linked with a reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth. Consuming lycopene-rich foods can also promote heart health because of their ability to reduce cholesterol and blood pressure

Of all the fruits, watermelon is one of the most hydrating. It is made up of 92% water, which can help you feel more full.

Bottom Line:

Watermelon is high in water, nutrients and antioxidants. It is also particularly high in a powerful antioxidant called lycopene.

  1. Strawberries

Strawberries are highly nutritious, their vitamin C, manganese, folate and potassium contents are where they really shine.

Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike

Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease.

Animal and test-tube studies have found that strawberries may also help prevent cancer and tumor formation

  1. Cranberries

They have an excellent nutrition profile, being rich in vitamin C, manganese, vitamin E, vitamin K1 and copper, they also contain a significant amount of antioxidants called flavanol polyphenols, which can improve health.

What makes cranberries unique from other fruits is that their juices and extracts help prevent urinary tract infections. A-Type proanthocyanidins are the compounds thought to be responsible for this effect, as they can prevent bacteria from attaching to the lining of the bladder and urinary tract.

  1. Lemons

Lemons are a very healthy citrus fruit known for their high vitamin C content, they may be particularly helpful in promoting heart health due to their potential to lower blood lipids and blood pressure.

Based on findings from animal studies, researchers have also proposed that the plant compounds in lemons can help prevent weight gain.

Other studies show that the citric acid in lemon juice has the ability to treat kidney stones.

   11. Oranges

Oranges are one of the most popular and nutritious fruits in the world, eating one medium orange will provide a significant amount of vitamin C and potassium. They’re also a good source of B vitamins, such as thiamine and folate. The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids and citric acid.

Oranges are similar to lemons with their impressive amounts of vitamin C and citric acid, which help increase iron absorption and prevent anemia (65Trusted Source, 66Trusted Source).

Bottom Line:

Oranges contain some important vitamins, minerals and antioxidants. These may reduce the risk of several conditions such as kidney stones and anemia.

    12. Bananas

Bananas are rich in vitamins and minerals and have quite a few health benefits to offer.

They are well known for being high in potassium. One medium banana provides 12% of the RDI for this mineral. One unique property of bananas is their carb makeup.

The carbs in green, unripe bananas consist largely of resistant starch, which may improve blood sugar control and make you feel full, they also contain pectin, which may improve blood sugar control and digestive health

Moreover, studies have shown that the high carb and mineral content of bananas makes them a great source of fuel before exercise.

Bottom Line: Bananas provide several nutrients and plant compounds, including resistant starch and pectin. Bananas can have benefits for exercise, blood sugar control and digestive health

     13. Papaya (Pawpaw)

Papaya is a very healthy fruit that is high in vitamin C, vitamin A, potassium and folate, it is also rich in the anti-cancer antioxidant lycopene.

What’s more, studies show that the body absorbs lycopene better from papaya than from other lycopene-rich fruits and vegetables.

Papaya may improve digestion. It contains papain, an enzyme that makes protein easier to digest

Bottom Line:

Papaya is nutrient dense and rich in antioxidants. Eating it may reduce your risk of cancer and improve digestion.

Fruit vs Fruit Juice

Did you ever wonder which form of fruit gives you more nutrition – whole fruits or fruit juices?

  • It is actually difficult to say which one gives more nutrition. Although eating whole fruit is considered to be the best way of attaining the full benefits of fruits, fruit juices are also easy and healthy options. Of course, if the fruit juice is composed of 100% fruit without extra preservatives or additives, then it has the same nutritional value.
  • Fruit juices are available in two forms, 100% fruits juices and as fruit pulp + water + sugar. In both cases, preservatives and additives are added to increase the shelf life of the juice. Very few juices contain no preservatives.
  • Homemade fruit juice contains the same fiber content as whole fruits, provided you don’t add artificial flavors and preservatives. However, if bought from the store, these juices may not have the equal fiber content after the vigorous processing. Moreover, when you consume processed juices, you are at a risk of unhealthy weight gain.
  • When you make fruit juice at home, try to add the edible skin of the fruits to the juice to gain even more nutritional value.
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