In this fast paced life, people’s health is getting affected a lot due to their unbalanced diet. Therefore, it is necessary to include various fruits in your diet chart daily for extra nutrition.
A question must have come to your mind that how much fruit is recommended to be consumed daily? And if you yourself think that 1 to 2 cups of fruit is necessary daily, then you are absolutely right. According to the dietary guidelines of CDC, Americans daily should take 1.5 to 2 cups of equivalent fruit and 2 to 3 cups of equivalent vegetables daily. It has been told in the dietary guidelines of 2020 to 2025.
There are many different types of nutrients present which basically help in keeping your health healthy. It keeps many diseases away from the body such as obesity, type 2 diabetes, cardiovascular disease, cancer, it can be called a natural medicine for such dangerous diseases.
The World Health Organization recommends that at least 400 grams of fruits and vegetables per day improves overall health and keeps some chronic diseases at bay. According to the Centers for Disease Control and Prevention (CDC), a diet rich in fruits and vegetables can help maintain a healthy weight, reduce blood pressure, and improve digestion.
“Fruits are low in calories and high in nutrients. They are a great way to satisfy your sweet tooth without consuming too many calories. Eating a variety of fruits can help ensure you get a wide range of nutrients that your body needs.” says Dr. John Doe, a famous dietitian.
25 Fruits and their Healthy side for rich nutrients
Fruits are a sweet gift from nature. They are rich in vitamins, minerals, fiber and many other nutrients. Doctors recommend adding fruits to your diet daily as they provide all the essential nutrients and help keep your body healthy. Here are 25 healthiest fruits that you can include in your diet to lead a healthy life.
1. Apples
Among fruits, the most important fruit is apple as it contains fiber, vitamin C and many different types of antioxidants which basically reduce the risk of heart disease and diabetes to a great extent. Hence, there is a saying about apple that goes “An apple a day keeps the doctor away”.
2. Bananas
Bananas are basically known for their potassium content as they contain a lot of potassium and also have adequate amount of vitamin B6, vitamin C and fiber. It improves basic digestive health and supports proper functioning of the heart.
3. Blueberries
This fruit is quite small in appearance but is quite powerful. It contains a very high amount of antioxidants along with vitamin C and fiber. It improves brain health and also helps in reducing inflammation to a great extent.
4. Oranges
If there is another example and citrus fruit then always the first answer is orange. Orange is a rich source of vitamin C and not only this, it also contains many nutrients like fiber, vitamin A and calcium which basically improve the health of the skin. It also helps in boosting the immune system.
5. Strawberries
When it comes to delicious fruits and nutrition, the first name that comes to mind is strawberries. Because it is not only delicious but also has more nutrition. Like it contains vitamin C, manganese, folate, and antioxidant content. It reduces inflammation and improves heart health.
6. Grapes
All types of grapes are good but specially the red and purple coloured variants are rich in antioxidants and contain vitamin C, K and fibre. This basically protects the heart from any disease and also protects against some types of cancer.
7. Mangoes
This is a seasonal fruit but in some cases this fruit is available throughout the year. It contains high amount of vitamin A and C and also contains fibre and antioxidants. It boosts digestion and immune system.
8. Pineapples
Pineapples are packed with vitamin C and B6, manganese and fibre. It also contains a good amount of bromelain and it basically reduces inflammation and also helps in digestion system.
9. Kiwis
This is a small nutrient dense fruit which contains high amount of vitamin C, vitamin K and fibre. This improves the digestion system, boosts the immune system and supports heart health.
10. Watermelon
Watermelon is a food that contains about 90-92% water molecules. It is a refreshing and hydrating fruit that contains high amounts of vitamin A, vitamin C and antioxidants. It prevents dehydration, reduces inflammation and also keeps the heart healthy.
11. Papaya
It is a tropical food that contains an enzyme called papain that basically improves the digestive system and reduces inflammation. This fruit contains vitamins A and K as well as fiber.
12. Cherries
When we call it a small packet, it should be called that because it contains a lot of nutrients but is a very small fruit. It contains vitamin C, vitamin A, fiber and antioxidants. It basically reduces inflammation, improves sleep quality and supports heart health.
13. Avocado
This is a unique fruit that contains healthy fats like monounsaturated fats, vitamin C, vitamin A, vitamin K, vitamin B6, and fiber. Support weight management and improve your heart health.
14. Pomegranates
Pomegranates contain high amounts of antioxidants, vitamin C, vitamin K and fiber. This fruit helps in fighting inflammation, lowering blood pressure and supporting heart health.
15. Peaches
If you want to keep your skin healthy, then this is a delicious fruit full of nutrients. It contains vitamin A, fiber, antioxidants, which play an important role in boosting digestion and immune system.
16. Plumps
This is also a small fruit which is rich in nutrients. Due to the presence of fiber, antioxidants, vitamin C and K, it basically helps in improving the digestion system, reduces inflammation and supports your heart health.
17. Lemon
Lemon is a similar type of fruit like orange, which contains high amount of vitamin C content, but not only this, fiber, potassium and antioxidants are available in minimal quantity in it. This fruit improves the health of the skin, immune system and digestion.
18. Raspberry
This type of fruit is very small but it is very beneficial due to the presence of abundant nutrient content in it. It contains very high amount of vitamin C, vitamin K, fiber, and antioxidants. It helps in weight management, reducing inflammation, and improving heart health.
19. Guavas
This is a summer seasonal fruit, it contains high amount of vitamin C, vitamin A, fiber and antioxidants. This fruit helps with digestion, improves the immune system, and supports heart health.
20. Blackberry
Blackberries are packed with vitamins C, and K, fiber, and antioxidants. It helps reduce inflammation, improves brain health, and supports a healthy heart.
21. Cranberries
This is also a small fruit which is a member of the berry family. This fruit is considered a superfood because it contains a very high amount of antioxidant content. Not only this, this fruit also provides vitamin C and A along with fiber. It boosts heart health and immune system and protects from urinary tract infection.
22. Apricots
It is a small nutrient fruit in which antioxidant fiber, vitamin A and vitamin C are present. Due to the presence of fiber, it helps in digestion, keeps the skin healthy due to vitamin C and due to the presence of antioxidants, the immune system is also boosted.
23. Grapefruits
Grapefruits contains vitamin C, vitamin A and some amount of fiber and also contains antioxidants. Apart from boosting the immune system of people, it also helps in keeping the heart healthy and is also very effective for maintaining weight.
24. Lychees
This is another nutrient-dense food that is high in vitamin C, fiber, antioxidants. It improves skin health and digestion, and also boosts the overall immune system.
25. Starfruits
An essential fruit that is high in vitamin C and fiber and antioxidants. This fruit basically helps in reducing symptoms of rashes and dermatitis. This fruit helps in weight management, digestion, immune system and heart health.
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Note: Every fruit has a different quality, so all kinds of fruits should be tried. But if you are suffering from any medical condition, then consult a doctor before adding any fruit to your diet.
