Fresh seasonal fruits should make an integral part of daily diet. There are numerous fruits loaded with essential nutrients and powerful health benefits.
Many of these fruits can also offer protection against fatal health conditions such as heart attack and cancer. Here is a list of some of the most popular fruits that offers immense health benefits:
Muskmelon
Like other melons, muskmelon is renowned for high water content. Hence, it will keep you hydrated for long and prevent dehydration too. These also offer many other nutritional benefits.
Melons are known to improve vision, reduces stress and hypertension, are immunity boosters and help in reducing weight.
Mango
Apart from being delicious, mangoes are high in antioxidants (polyphenols) which guards cells against free radical damage. It offers magnesium and potassium to ensure healthier pulse and improve heart rate. It also keeps gut healthy.
Including mangoes in the diet may also help promote your eye health. Mangoes are loaded in beta-carotene that facilitates production of Vitamin A. It improves vision and overall eye health while prevents age-related macular degeneration (vision loss).
Dragon fruit
Dragon fruit is one of the few fruits containing iron. It plays a crucial role in keeping healthy levels of red blood cells within the body. Low in calories dragon fruit is packed with several essential vitamins and minerals. It also comprises of good amount of dietary fiber. Rich in prebiotics, the fruit helps in balancing good bacteria in your gut.
Rambutan
This exotic fruit is native to Southeast Asia. Also referred to as a “super fruit” due to numerous health benefits it offers, rambutan can help you get rid of unwanted fat from body. It is also anti-cancer and helps in decreasing cholesterol levels.
Guava
Guava is loaded with vitamin C. The fruit boosts immunity and prevents cancer. It contains quercetin, lycopene, and other polyphenols which help neutralize free radicals generated within the body to prevent growth of harmful cancer cells.
Pear
Pears are one of the hot favorites among fruit lovers. Loaded with antioxidants, significant amount of dietary fiber, and flavonoids, pears are the best choice for weight watchers. The fruit is cholesterol-free which makes it heart healthy.
Watermelon
A cup of watermelon contains just 46 calories. It is loaded with vitamin C, A and several healthy plant compounds.
Its high-water content keeps you hydrated, high levels of antioxidant helps prevent cell damage from free radicals; cucurbitacin E ensures antioxidant and anti-inflammatory effects and lycopene has anti-cancer effects. The fruit is good for digestion, skin and hair health and improves heart health.
Oranges
Oranges are one of the healthiest citrus fruits available in nature. These are tangy sweet in taste and low in calories. These are loaded with nutrients.
Having oranges in daily diet will help promote crystal clear healthy skin can reduce risk for numerous diseases including stroke, diabetes, blood pressure, cancer, and heart diseases.
Strawberries
One of the healthiest berries, strawberries are loaded with antioxidants and offers protection against free radicals, boost immune system, promotes blood sugar regulation, improve heart health, and help weight management.
Raspberries
Raspberries are delicious and known widely for their antioxidant power which makes them one of the most consumed berries of the world. It offers unique composition of antioxidants, vitamins, and minerals.
The fruit reduces risk of heart disease, obesity, diabetes, and overall mortality. It improves brain power, promotes a healthy complexion, reduces weight, and prevents cancer.
Guyabano
Also referred to as soursop, guyabano is a prickly green fruit with creamy texture and a strong flavor. The fruit is rich in antioxidants that may prevent cell damage and cut down the risk of chronic disease, cancer cells growth.
Banana
Bananas are very popular fruit rich in fiber, powerful antioxidants and many important nutrients. A medium-sized banana contains 105 calories.
It is helpful in maintaining blood sugar levels, slows down stomach emptying process to reduce appetite, offers prevention against colon cancer, maintains heart health, and minimizes kidney disease risk.
Kiwi
Technically, kiwi is a berry. The fruit offers a huge number of health benefits. Regular consumption of the fruit will reduce risk of heart disease, cancer, diabetes, and several other conditions.
It will also reduce obesity and mortality. Most people have noticed healthy glowing skin, enhanced sleep, a boost in bone mineral density, and reduction in kidney stones formation.
Custard Apple
Never had a custard apple? There are numerous reasons you should have this delectable exotic fruit. Apart from the taste, it is offers impressive health benefits.
It is capable of improving overall appearance of skin, hair health, strengthening the body’s immune system, protecting the brain, and helping in healthy pregnancy.
Grapes
Grapes contain compounds with anti-inflammatory effects that offer protection against certain heart and bowel diseases. The fruit contains resveratrol which activates genes related to slow aging and increasing lifespan.
Grapes improve bone health, memory, attention span and mood. It also offers protection against Alzheimer’s disease, eye diseases, cataracts, macular degeneration associated with aging, and glaucoma.
Pomegranate
Pomegranates have antioxidant, anti-viral, and anti-tumor properties and are said to be a good source of vitamins, especially vitamin A, C, and E, as well as folic acid.
Pomegranate will help in maintaining a very effective and healthy blood circulation, clears up skin, relieves stomach disorders, dental issues, osteoarthritis, anemia, diabetes, and prevents cancer.
Peaches
Peaches are small fruit known for typical fuzzy peel and sweet white yellowish flesh. These fruits are power packed with nutrients (vitamins, minerals) and antioxidants.
Peaches can improve digestion (contains fiber), promote heart health, reduces risk factors for heart disease including cholesterol levels and high blood pressure, and boost immunity. The fruit is also very helpful in maintaining beautiful skin.
Pineapple
Pineapple is a wonderful tropical fruit with unique taste and miraculous health benefits. A cup of pineapple chunks daily will help in boosting immunity, enhancing bone and eye health, promotes digestion, and weight loss.
Pineapple is anti-inflammatory in nature and very helpful in coughs and colds. It also treats sinus, prevents cancer and reduces inflammation.
Jackfruit
Mainly popular in southern part of India, not many are aware of the golden fruit with numerous health benefits. Jackfruit provides less calories and loads of fiber, vitamins, minerals and antioxidants.
The low glycemic index helps blood sugar control. Antioxidants present in jackfruit are very helpful for preventing the development of chronic diseases including diabetes and heart disease.
Star Fruit
Star fruit is loaded with dietary fiber and vitamins C, A, and B. It is also rich in essential minerals such as phosphorus, zinc, calcium, magnesium, sodium, iron, and potassium.
The fruit has powerful anticancer potential, anti-inflammatory in nature, good for heart health, stimulates lactation in new mothers, promotes weight loss, boosts immunity, balances blood pressure, improves digestion, bone mineral density, controls diabetes, and boosts metabolism.
Grapefruit
Adding this citrus fruit in your diet will provide adequate dose of immune-boosting vitamin C to boost glutathione levels in the body and minimize the effects of stress and aging.
The terpene limonoids (antiviral phytonutrients and anti-cancerous) keep cold and flu viruses at bay and reduce cholesterol levels. Other benefits include anti-pain properties, weight loss support, and prevention of arterial buildup.
Apple
It is a major health booster. Some of the major health benefits offered include prevention from cardiac and GI disorders, diabetes, anemia, and constipation, relief from symptoms of rheumatism.
An apple a day can also keep serious conditions such as Parkinson’s disease, gout, Alzheimer’s, cancer, and gout at bay. Other benefits include relief from dysentery, weakness, improving digestion, and skin and dental care.
Blueberries
Blueberries are labeled as a superfood as these are low in calories and contain the highest antioxidant (primarily flavonoids) capacity among most of the fruits and vegetables.
The fruit is capable of curbing DNA damage which prevents cancer. Other benefits include improving heart health, lowering blood pressure, maintaining brain function, boosting memory, and fights urinary tract infections.
Avocado
Avocados are a stone fruit. The fruit has a creamy texture that grows only in warm climates.
Avocados are immensely healthy and help in improving digestion and offer protection against fatal diseases like cancer. Regular consumption of avocados will reduce the risk of depression. It also improves skin and hair quality.
Papaya
Papaya is widely renowned for its sweet taste and aroma. It is also celebrated for amazing health benefits.
Some of these include improved digestion, stronger immunity, regulated menstruation, weight loss, better heart health, improved skin, and weight loss. Some studies also revealed that it is helpful in preventing cancer.
