Top 20 healthiest fruits in the world

Healthiest fruits in the world

Top 20 healthiest fruits in the world? Fruits are recommended daily because they can boost immunity and promote health. While many people are getting this daily dose of vitamins, minerals, and antioxidants, most of us miss out on sufficient nutrients found in abundance in fruits.

Asides from consuming fruits to boost overall health performance, fruits are consumed specially to aid weight loss, support digestion, and reduce the risk of some diseases.

Fruits are loaded with dietary fiber and water which makes them weight loss friendly and able to promote digestion. Fruits are also packed with magnesium, calcium, potassium, copper, vitamins A, K, C, E, B, and antioxidants which include flavonoids, lycopene, lutein, and zeaxanthin.

For instance, vitamin A is a very powerful and essential nutrient that helps boost immunity, heal wounds and improve iron absorption.

Vitamin K is great for blood clotting. Antioxidants prevent cell damage by protecting the body against free radicals. By doing this, certain health complications like inflammation, heart disease, diabetes, cancer, etc are prevented.

Potassium; an electrolyte is essential for the body to function optimally- cells, tissues, and organs.

Although all fruits have unique nutritional values, eating different varieties of fruit types can help to balance nutrient intake. Anyhow you choose to enjoy your fruits and incorporate them into your meal whether fresh, frozen, as salads, smoothies, ensure you consume them regularly.

The fruits listed below provide health benefits. The healthiest fruits in the world include;

1. Watermelon

Green on the outside, red on the inside, this fruit contains a whopping water content of 92% which makes it a great choice for hydration.

Eating water-rich foods like watermelons can prevent dehydration and its symptoms and also ensure your body functions at its best.

Water-rich foods like watermelons can prevent bloating, constipation, and aid digestion. It can promote weight loss by increasing satiety levels and reducing calorie intake.

Watermelon is also high in vitamins A, C, and powerful antioxidants such as lycopene, carotenoids, and cucurbitacin E. Cucurbitacin E may inhibit tumor while lycopene may reduce the risk of cancers of the digestive system, according to a study.

Consuming foods rich in lycopene promotes heart health due to their ability to lower blood pressure and cholesterol levels.

According to the USDA, the  nutritional facts for 100grams of raw watermelon is:

• 30 calories
• 92% water content
• 6grams protein
• 2grams sugar
• 4grams fiber
• 2grams fat
• 112mg potassium: 3% of the DV
• Vitamin A: 11% of the DV
• Vitamin C: 13% of the DV

2. Grapefruit

This healthy citrus fruit is an excellent source of vitamins and minerals. Grapefruits come in different varieties and as such can be sweet, sour, acidic, but their nutritional value is still amazing.

Grapefruit is mostly recommended to diabetic patients because of its ability to reduce insulin levels and insulin resistance.

In one study of 91 participants, those who ate grapefruit had a significant reduction in insulin levels and insulin resistance.

Grapefruits are also weight loss friendly. In the same study with 91 participants, those who ate grapefruit had a significant reduction in insulin levels and insulin resistance.

Grapefruit is loaded with vitamins A, C, manganese, folate, thiamine, magnesium, and lots of antioxidants.

According to the USDA, the nutritional value for 100grams of grapefruit is:

• 42 calories
• 88% water content
• 8grams protein
• 7grams sugar
• 6grams fiber
• 1grams fat
• 135grams potassium: 3% of the DV
• Vitamin A: 23% of the DV
• Vitamin C: 52% of the DV

3. Avocado

Avocado is quite different from other fruits. It is high in carbs and mainly loaded with healthy fats. Avocados are rich in iron, vitamin E, potassium, and oleic acid – a monounsaturated fat that has been shown to reduce the risk of heart disease and lower cholesterol levels.

This unique fruit contains magnesium which helps to improve neurological and muscular function. What is definitely not to love about avocados? It takes care of the heart, muscle, and brain.

Although avocados are calorific, they should be consumed in moderation. According to the USDA, the nutritional value for 100grams of avocado is:

• 160 calories
• 73% water content
• 9grams protein
• 7grams sugar
• 7grams fiber
• 15grams fat
• 1mg potassium: 3% of DV
• Vitamin A: 29% of the DV
• Vitamin C: 17% of the DV

4. Apples

Apples are incredibly delicious, nutritious, and versatile. They are rich in vitamins C, K, potassium, fiber, and even antioxidants.

The skin of apples contains more antioxidants than the flesh, meaning you have to eat all of it completely, except the seeds.

Apples are also high in pectin, a prebiotic that is great for your gut bacteria, metabolism, and digestion. An apple a day, they say keeps the doctor away. Apples are rich in antioxidants that prevent heart diseases and even Alzheimer’s disease, type-2 diabetes, and cancer according to studies.

Also, the antioxidants present in apples have also been linked with the increased bone density in animal and test-tube studies. There is no excuse to not add apples to your regular consumption, for yourself and your family.

According to the USDA, the nutritional value for 100grams of apples is:

• 52 calories
• 86% water content
• 3gram protein
• 10grams sugar
• 4grams fiber
• 2gram fat
• 107mg potassium: 3% of the DV
• Vitamin A: 1% of the DV
• Vitamin C: 7% of the DV

5. Bananas

This yellow crescent-shaped fruit is loaded with vitamins and numerals. Blessed with high potassium content, a medium-sized banana provides 12% of the recommended daily value for this mineral.

Bananas are also high in pectin fiber, just as apple which is great for gut bacteria, metabolism and digestion. Bananas are also rich in fiber which can increase feelings of fullness and promote digestion.

If you love to eat green, unripe bananas- consider yourself blessed. Unripe bananas contain large amounts of resistant starch which improves blood sugar control and increases feelings of fullness.

In addition, bananas are excellent sources of vitamin B6, vitamin C, magnesium, and manganese.

According to the USDA, the nutritional value for 100grams of banana is

• 89 calories
• 75% water content
• 1gram protein
• 12grams sugar
• 6gram fiber
• 3gram fat
• 358mg potassium: 10% of the DV
• Vitamin A: 1% of the DV
• Vitamin C: 14% of the DV
• Vitamin B6: 20% of the DV

6. Papaya

Also known as papaw or pawpaw. This tropical fruit is rich in vitamin C, vitamin A, potassium, folate, and an antioxidant, lycopene.

Lycopene is responsible for papayas’ anti-cancer properties. Papaya is known for its wound-healing powers due to its beta-carotene content and anti-inflammatory properties.

Papaya also contains a special enzyme called papain which is responsible for most of the health benefits it offers including proper digestion.

According to the USDA, the nutritional value for 100grams of papaya is

• 43 calories
• 90% water content
• 5gram protein
• 8grams sugar
• 7grams fiber
• 3gram fat
• 182mg potassium: 5% of the DV
• Vitamin A: 19% of the DV
• Vitamin c: 102% of the DV

7. Mango

This yellow-fleshed fruit is an excellent source of vitamin C, potassium, and beta-carotene. Mangoes have been shown to contain powerful antioxidants and inflammatory properties that may help reduce the risk of diseases.

A study showed that mango possesses antidiabetic, antiviral, cardiotonic, hypotensive, anti-degenerative, and even wound-healing properties. The whole fruit of mango is medicinal-the skin, seeds, fruit,  and have been used to cure many sicknesses.

Mango also contains soluble fiber essential for digestion, blood sugar control, and improved satiety.

According to the USDA, the nutritional value for 100grams of mango is

• 99 calories
• 83% water content
• 4grams protein
• 23grams sugar
• 6gram fiber
• 6gram fat
• 2mg potassium: 7% of the DV
• Vitamin A: 35% of the DV
• Vitamin C: 100% of the DV

8. Berries

Raspberry, blueberry, and blackberry are loaded with vitamins, minerals, fiber, and antioxidants such as anthocyanin, resveratrol, and ellagic acid.

They also provide vitamin K, Vitamin C, Vitamin A, and manganese. These fruits are delicious, satisfying, and juicy. Berries contain antioxidants that are vital in protecting body cells from free radicals that can cause premature aging, chronic infections, cancer, and heart disease.

One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits followed by pomegranates.

Another study confirmed that the oxidants in berries may help reduce oxidative stress. Berries are also high in fiber, helps to improve blood sugar and insulin response, reduce cholesterol levels, fight inflammation and reduce the risk of disease.

Blackberries are popularly consumed in Greek yogurt parfait, desserts, and as smoothies.

According to the USDA, the nutritional value for 100grams of blueberries is:

• 37 calories
• 84% of water content
• 7gram protein
• 10gram sugar
• 4gram fiber
• 3gram fat
• 77mg of potassium: 2% of DV
• Vitamin A: 10% of the DV
• Vitamin C: 16% of the DV
• Vitamin B6: 5% of the DV

According to the USDA, 100grams of raspberry contains:

• 53 calories
• 86% water content
• 2gram protein
• 4gram sugar
• 7 grams fiber
• 7gram fat
• 151mg potassium: 4% of the DV
• Vitamin A: 0% of the DV
• Vitamin C: 43% of the DV
• Vitamin B6: 5% of the DV

According to the USDA, 100grams of blackberry contains:

• 43 calories
• 88% water content
• 4gram protein
• 9grams sugar
• 5grams fiber
• 5gram fat
• 162mg potassium: 4% of the DV
• Vitamin A: 4% of the DV
• Vitamin C: 35% of the DV

9. Oranges

The orange is one of the most popular and nutritious fruits in the world. It is well rounded and juicy when ripe. Oranges are rich in vitamin C, B such as thiamine and folate, and potassium.

Citrus fruits have been shown to have anti-inflammatory, antioxidant, and anti-cancer properties. Oranges have beneficial plant compounds such as flavonoids, carotenoids, and citric acid.

Carotenoids are responsible for the rich color of the orange fruit and include beta-cryptoxanthin, which is converted into vitamin A and then lycopene – all of which offer health benefits.

Flavonoids which include hesperidin can inhibit cell growth, act as an anti-inflammatory, strengthen capillaries and reduce the risk of heart disease and stroke. While citric acid reduces the risk of kidney stones.

According to the USDA, the nutritional value for 100grams of orange is:

• 47 calories
• 86% water content
• 9gram protein
• 9grams sugar
• 4grams of fiber
• 1gram fat
• 181mg potassium: 5% of the DV
• Vitamin A: 4% of the DV
• Vitamin C: 88% of the DV

10. Pineapple

Pineapple, also regarded as the king of tropical fruits is incredibly nutritious. They contain vitamin C and manganese. Vitamin C is essential for a boosted immunity, absorption of iron, growth, and development.

Manganese promotes growth, has antioxidant properties, and revs metabolism. Pineapples are rich in flavonoids and phenolic acids.

This juicy fruit contains a digestive enzyme called bromelain. This enzyme breaks down protein, aids digestion, especially in people with pancreatic insufficiency. Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth.

According to the USDA, the nutritional value for 100grams of pineapple is:

• 50 calories
• 87% water content
• 5gram protein
• 10grams sugar
• 4grams fiber
• 1gram fat
• Vitamin A: 1% of the DV
• Vitamin C: 79% of the DV

11. Pomegranate

Pomegranate contains more antioxidants than other fruit juices. According to research, pomegranate has three times more antioxidants than red wine and green tea.

The plant compounds in pomegranates are responsible for most of the health benefits they offer. The compounds are punicalagins and punicic acid. Punicalagins are found in pomegranate juice and skin while punicic acid, in the seed oil.

Pomegranates may reduce the risk of some cancers like prostate, breast cancer, and colon cancer, according to a study.

According to the USDA, the nutritional value for 100grams of pomegranate is:

• 83 calories
• 85% water content
• 1grams protein
• 4grams sugar
• 4grams fiber
• 2gram fat
• 236mg potassium: 6% of the DV
• Vitamin A:0% of the DV
• Vitamin C: 17% of the DV

12. Guava

Guava is rich in vitamins A and C, folate, fiber, potassium, copper, and manganese. Guava contains antioxidants that protect cells from oxidative damage – and this might reduce the risk of chronic diseases.

Guava is also an excellent source of dietary fiber which means it can aid digestion, increase feelings of fullness, and promote weight loss. Guava also contains pectin, essential for your gut health, digestion, metabolism, and also the prevention of colon cancer.

According to the USDA, the nutritional value for 100grams of guava is:

• 68 calories
• 83% water content
• 6grams protein
• 9grams sugar
• 5grams fiber
• 1gram fat
• 417mg potassium: 1% of the DV
• Vitamin A: 12% of the DV
• Vitamin C: 380% of the DV

13. Kiwi

Packed with vitamin C, folate, magnesium, potassium, and B vitamins, kiwi guarantees tons of benefits. Kiwi is rich in antioxidants that prevent cell and DNA damage, fiber, and zeaxanthin- an antioxidant that promotes vision health.

Snack on this fruit and you will be heading to bed as kiwi helps to induce sleep. Kiwifruit is succulent, juicy, and contains a whopping 80% of water which makes it hydration-friendly.

According to the USDA, the nutritional value for 100grams for kiwi is:

• 61 calories
• 80% of water content
• 1grams protein
• 9grams of sugar
• 3grams fiber
• 5gram fat
• 312mg potassium: 1% of the DV
• Vitamin A: 1% of the DV
• Vitamin C: 154% of the DV

14. Lemons

They are very high in vitamins. Lemons may help to promote heart health due to their ability to lower blood pressure and blood lipids. Lemons are also high in potassium, folate, potassium, and flavonoids.

Flavonoids reduce the risk of memory decline by promoting circulation and protecting brain cells from damage.

Looking for a weight-loss-friendly food? Look no further than lemons. Research shows that lemon extracts contain plant compounds that support weight loss – by preventing weight gain.

According to the USDA, the nutritional value for 100gram of lemon is:

• 29 calories
• 89% water content
• 1grams protein
• 5grams sugar
• 8grams fiber
• 3gram fat
• 138mg potassium: 3% of the DV
• Vitamin A: 0% of the DV
• Vitamin C: 88% of the DV

15. Cantaloupe

Cantaloupe is filled with water to give you a hydration boost. They are high in potassium, vitamin c, folate, fiber, beta-carotene. Cantaloupe, a variety of musk melon, contains small amounts of copper, zinc, phosphorous, magnesium, choline, vitamin K, and phosphorous.

Its potassium content maintains an optimal balance between cells and body fluids, proper muscle contraction, and nerve health.

Cantaloupes are filled with phytonutrients which are responsible for their anti-inflammatory properties. Cantaloupe is not your regular fruit, the nutrient it’s loaded with offers a wide range of health benefits.

According to the USDA, the nutritional value for 100grams of cantaloupe is:

• 34 calories
• 90% water content
• 8gram protein
• 8grams sugar
• 9gram fiber
• 2gram fat
• 267mg potassium: 7% of the DV
• Vitamin A: 67% of the DV
• Vitamin C: 61% of the DV

16. Grapes

As little as they are, they are loaded with nutrients and their juice is tasty. Grapes contain polyphenols and antioxidant properties that reduce cell damage.

This fruit is really high in antioxidants includes anthocyanin and resveratrol. These two important antioxidants have been shown to reduce inflammation.

Animal studies suggest that the plant compounds in grapes can protect the eyes, brain, joints, and heart.

According to the USDA, the nutritional value for 100grams of grapes is:

• 67 calories
• 82% of water content
• 6gram protein
• 16gram sugar
• 9gram fiber
• 4gram fat
• 191mg potassium: 5% of the DV
• Vitamin A: 2% of the DV
• Vitamin C: 6% of the DV

17. Pears

Pears is a powerhouse of fiber, vitamins, plant compounds, potassium, niacin, and folate. Pears contain polyphenols antioxidants which prevent cell and DNA damage.

As a matter of fact, the peel contains six times more polyphenols than the flesh. So, you might want to consume the whole fruit without discarding any part.

Pears contain soluble, and insoluble fiber essential for your gut and digestive health. Pears contain beneficial plant compounds that promote vision health, reduces the risk of cancer, diabetes, and heart disease. If you want to lose weight naturally, consume pears as they are relatively low in calories, high in fiber, and rich in water content.

According to the USDA, the nutritional value for 100grams of pears:

• 42 calories
• 88% water content
• 5gram protein
• 1grams sugar
• 121gram potassium: 3% of the DV
• Vitamin A: 0% of the DV
• Vitamin C:6.3% of the DV

18. Peaches

Peaches, the fruit with fuzzy skin are delicious and juicy. Their low-calorie content makes it a great choice for weight loss foods. Peaches are rich in vitamin C, an antioxidant that can keep you illness free.

Potassium is responsible for regulating blood pressure and reducing the risk associated with heart-related conditions. And potassium packs in 6 percent of the daily value for potassium.

Peaches contain vitamins, antioxidants, and minerals that deliver the right benefits to you and your body.

According to the USDA, the nutritional value for 100grams of peaches:

• 39 calories
• 89% water content
• 9gram protein
• 8grams sugar
• 5grams fiber
• 3gram fat
• 190mg potassium:5% of the DV
• Vitamin A:6% of the DV
• Vitamin C: 11% of the DV

19. Cranberries

Cranberries are rich in fiber, vitamin C, E, manganese, copper, and plant compounds. The plant compounds in cranberries include quercetin, myricetin, peonidin, and ursolic acid.

Cranberries have been shown to reduce, the risk of UTIs in children and adults either by drinking cranberry juice or taking cranberry supplements. Cranberry is also associated with the prevention of ulcer and stomach cancer.

According to the USDA, the nutrition value for 100grams of dried cranberries:

• 46 calories
• 87% water content
• 4gram protein
• 4gram sugar
• 6gram fiber
• 1gram fat
• Vitamin C: 15% of the DV

20. Cherries

Cherries are loaded with potassium, fiber, vitamin C, and antioxidants including anthocyanin and carotenoids. These antioxidants can fight inflammation and prevent or reduce the risk of several diseases.

Cherries contain melatonin content, a hormone that induces sleep. Melatonin can treat insomnia and other sleep disorders affecting good quality sleep.

In a study, it was concluded that the melatonin content in cherry juice enhanced sleep duration and quality duration.

According to the USDA, the nutritional value for 100grams of cherries is:

• 50 calories
• 81% water content
• 1gram protein
• 8gram sugar
• 6gram fiber
• 3gram fat
• 173 mg potassium: 4% of the DV
• Vitamin A: 25% of the DV
• Vitamin C: 16% of the DV

Conclusion

All fruits are not equal, one can be more healthier than the other or even produce to suit your needs- hydration boost, weight loss friendly, or even digestion.

To boost your health, it is best to eat a variety of fruits from the ones listed here.