- 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
2. 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
3. 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
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
Another notable health benefit of apples is their pectin content.
Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health
4. Orange
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.
For example, citric acid may reduce the risk of kidney stones
Oranges are similar to lemons with their impressive amounts of vitamin C and citric acid, which help increase iron absorption and prevent anemia
5. 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
Bananas 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
6. Mango
Mangoes are an excellent source of vitamin C.
They also contain soluble fiber, which can provide many health benefits.
Additionally, 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
7. Watermelon
Watermelon is high in vitamins A and C. It’s also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin E.
Some of watermelon’s antioxidants have been studied for their anti-cancer effects.
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
8. Guava
Guava has a remarkable nutrition profile.
Eating just one ounce (28 grams) of guava will give you 107% of the RDI for vitamin C
Guava is also rich in fiber, folate, vitamin A, potassium, copper and manganese
The antioxidants in guava have been shown to protect cells from oxidative damage, indicating that they may help reduce the risk of chronic disease
Guava is another great source of pectin, which benefits digestion and may help prevent colon cancer
9. Blueberries
Blueberries have powerful health benefits.
They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese
Blueberries 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
10. Cherries
Cherries are rich in nutrients, especially potassium, fiber and vitamin C.
They contain antioxidants, including anthocyanins and carotenoids, which reduce inflammation and may help prevent several diseases
Another impressive health benefit of cherries is their melatonin content
Melatonin is a hormone that signals your brain when it’s time to sleep. It may help treat insomnia and other sleep disorders
One study concluded that the melatonin content in tart cherry juice enhanced sleep duration and quality
Credit:
Brianna Elliott, RD
