All fruits are healthy, but some are even more healthy than others. According to the studies, there are around 2000 types of fruits around the world, of which the western world uses only 10% of those available.
From 2000 types of fruits, each fruit is having numerous varieties, like there exist around 1600 varieties of bananas itself. Therefore we’ve sorted and shortlisted 10 superfruits that could add a healthy meaning to your life once you add these top 10 healthiest fruits available on this planet to your diet.
Here’s the list of top 10 healthiest fruits with their properties and benefits.
Source of Vitamin K, Vitamin C, Folate and Phosphorus
One Cup Pomegranate Seeds contains(100g):
Calories-83 kcal/Energy-346 KJ
Disease–fighting factor: Pomegranates contain antioxidant tannins, which may protect the heart. Different types of antioxidants and bio-active polyphenols present in pomegranate juice promotes normal blood pressure levels and reduce the risk of heart attacks. Studies show that pomegranate juice could reduce the risk of arthritis and joint pain. Pomegranate seed extract helps fight cancer by exerting anti tumor effect on various types of cancer cells.
Fact: It could be the next natural aphrodisiac for humans after chocolate as its found to be beneficial in improving blood pressure and aphrodisiac response in animal studies.
Source of Omega 3, Omega 6 and Omega 9 fatty acids, Vitamin A, Vitamin C, Iron and Calcium
100g Acai Berries Contain:
Disease–fighting factor: Açaí actually is truly worth of the hype it gets for containing the weapons grade antioxidant levels that fade away other Superfruit rivals like blackberries, strawberries, and blueberries.
Other health benefits–
1. Rich in antioxidants
2. Source of anthocyanins
3. Ensures a healthy heart
4. Reduces effects of aging
5. Improves digestion
6. Improves stamina
7. Great detox agent
8. Lowers cholesterol
Tip- As these Acai Berries hail from Brazil, it’s difficult to find fresh. It is recommended to get it from any health store or take powdered açaí berry, which you can add to your smoothie.
Source of Vitamin C, Folate and Potassium
100g Citrus Fruits contain:
Disease-fighting factor: All citrus, from limes to lemons to mandarins to tangerines, are packed with vitamin C, fiber, and other nutrients and disease-fighting chemicals. These juicy tangy fruits contain a phytochemical called hesperidin, which may lower triglyceride and blood cholesterol levels. A good source of folate, an important vitamin, very beneficial for pregnant women that helps prevent neural tube defects in infants.
It’s the Vitamin C that makes citrus fruit a Superfruit, because this vitamin counters the effects of sun damage, regulates oils glands, and can even prevent age spots.
Tip- The edible white part of the orange rind has nearly the same amount of vitamin C as the flesh, so eat that part too!
Source of Vitamin K, Vitamin C, Riboflavin (Vit B2), Vitamin B6 and Minerals-Manganese and Potassium
1 Medium Apple contains-
Disease-fighting factor: The antioxidants called flavonoids present in apples help lower the chance of developing diabetes and asthma. Regular consumption of a medium apple helps reduce risk of Alzheimer’s and Parkinson’s disease. Apples are also known to be a natural mouth freshener, so get your teeth cleaned with each crunchy juicy bite.
1. Lowers cholesterol level
2. Helps in weight loss
3. Improves eyesight
4. Helps prevent cancer
5. Facilitates digestion
6. Useful in treating anaemia
Tip- Consume a medium size apple daily but don’t peel to get the full benefits as apple’s flavour and aroma comes from fragrance cells present in apple skin. Besides, all the vitamins lie just beneath the skin.
Source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin C and Minerals-Calcium and Phosphorus
1 Dragonfruit contains (100g peeled)-
Disease-fighting factor: The name of this fruit is as unique as its color. The vibrant color of this fruit’s skin tells you that it’s extraordinary, even though the taste is actually quite mild. According to the research after analysing the seeds of Dragonfruit it is found to be a bounty of essential fatty acids, which our body requires but can’t be made by itself. Dragonfruit is rich in vitamin c, which helps boost your immune system. Vitamin B1 helps generate energy and metabolise carbohydrate. The seeds were made up of an essential fatty acid, oleic acid, which helps lower bad cholesterol and raise good cholesterol. Phosphorus and Calcium helps reinforce your bones, maintain healthier teeth and for body cell development.
Tip- However this superfruit is grown mainly in Asia, but you might be able to find one at your local health store or farmer’s market due to its increasing popularity worldwide.
Source of Vitamin A, Vitamin C and Minerals-Calcium and Iron
1 Banana contains (108g)-
Disease-fighting factor: Bananas contain Tryptophan, a type of protein that your body converts to Serotonin, known to make you relax, improve your mood and make you feel happy. When your stress level increases, the body’s potassium level are quickly depleted. Eating bananas help replenish the lost nutrients as these sweet delights have more potassium than most fruit and may help lower blood pressure levels.
Other health benefits–
1. Provides relief from stomach ulcers and constipation.
2. Aids in treating piles and anaemia
3. Helps cure kidney disorders
4. Keep eyes and bones healthy
5. Helps prevent cardiovascular disorder
Fact- People with rubber latex allergies should avoid consuming bananas or consult the nutrition expert as they may also be allergic to bananas since the two come from similar trees and share a common protein.
Source of Vitamin A, Vitamin C, Vitamin B2 , Folate (Vit B9) and Minerals-Calcium, Phosphorus, Magnesium and Copper
1/2 Medium Grapefruit contains(152g)-
Disease-fighting factor: Grapefruit is a Superfruit, but surprisingly it provides multiple benefits to your heart than to your weight. Grapefruit is an important ally for your cardiovascular health as it prevents the arteries from hardening, controls cholesterol, prevents clots, improves insulin sensitivity for diabetes and improves vascular function. This superfruit also contains essential oils-limonene, pinene & citral, that are proven to be very useful for health. A grapefruit a day can help women in getting relief from cystic fibrosis and birthing difficulty. This superfruit also helps to reduce water retention and swelling of legs during pregnancy.
Other health benefits–
1. Great for skin-Helps prevent the skin from drying out
2. Reduces risk of kidney stones
3. Cleanses the liver
3. Reduces fever and protects against cold/flu
Tip- The redder the better! The intensity of this fruit’s rich ruby color explains how effective and beneficial it is for you, as it contains higher levels of antioxidants and is rich in fiber that helps you with weight loss.
Source of Vitamin A, Vitamin C, Vitamin K, Folate (Vit B9) and Minerals-Potassium and Manganese
1 Cup Blueberries contains(145g)-
Disease-fighting factor: Blueberries is listed No. 1 in antioxidant activity when compared to 60 other fresh fruits and vegetables. Blueberries have phytonutrients called polyphenols that are rich antioxidant and anti-inflammatory properties, may help lessen the inflammatory chronic conditions such as cardiovascular disease, cancer and age-related diseases such as Parkinson’s and Alzheimer’s. Although fiber is not any Vitamin or mineral but blueberries are very rich in fiber, that helps reduce cholesterol and maintains GI regularity. Fiber helps keep the body regular, the heart healthy and cholesterol in check. The presence of Vitamin K in blueberries help in reducing blood clotting. This super fruit rich in Vitamin C is very powerful antioxidant, aids collagen formation, helps maintain healthy gums and capillaries and healthy immune system. Manganese present in blueberries helps in bone development and plays a very important role in converting proteins, carbohydrates and fats into energy.
Source of Vitamin E, Vitamin C, Vitamin K, Folate (Vit B9) and Minerals-Calcium, Potassium and Magnesium
2 Medium Kiwifruit contains(148g)-
Disease-fighting factor: This superfruit contains 300% Vitamin C that is more than oranges. Kiwifruit is full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They are packed with high antioxidants and are a good source of fiber. Kiwis also help in the development and maintenance of bones, cartilage, healthy teeth and gums. They can also help lower blood triglyceride levels (high triglycerides increase the risk of heart disease).Kiwis are a good source of vitamin E, an antioxidant that aids in protecting the skin from degeneration
Tip/Fact- The vibrant green slices and small black seeds of kiwis are edible, as is the fuzzy brown peel, though many people prefer to peel it before eating.
Source of Vitamin E, Vitamin C, Vitamin K , Vitamin A, Riboflavin, Pantothenic acid, Pyridoxine and Minerals-Manganese, and Magnesium
1 Cup Cranberries(100g):
Disease–fighting factor: Proanthocyanidins found in Cranberries have antibacterial property that inhibits growth of bacteria and thus helps prevent urinary tract infection. Cranberries exhibit anticarcinogenic activity and have the potential to reduce the risk of heart disease by preventing low density lipoprotein oxidation, a process that is the part of what causes heart disease. The health benefits of cranberry includes relief from respiratory disorders, urinary tract infection, cancer, kidney stones and heart disease. Cranberries are also very helpful in preventing stomach disorders and diabetes as well as prevent gum diseases caused by dental plaque by inhibiting aggregation of bacteria.
Tip- Replace your flavoured Drugstore mouthwash with this natural and healthy cranberry juice. Studies show that unsweetened cranberry juice makes an excellent mouthwash, it can help kill bacteria and fight cavities.
Make a healthy and feasible diet plan and have a variety of fruits from the top 10 healthiest fruits list mentioned above to boost your health in a wholesome way.