Discover 18 Nutrient-Packed Underrated Fruits You Need to Try!
Fruit is an essential part of a healthy diet, but some stand out due to their exceptional nutrient density; these are often referred to as “superfruits.” Packed with fiber, vitamins, minerals, and beneficial plant compounds, superfruits can support overall health and well-being. In this article, we will explore some fruits that are high in nutrients along with their incredible health benefits.
- Blueberries
Blueberries are a small but mighty superfruit packed with nutrients. In just one cup, you can get 3.6 grams of fiber and around 16% (for men) to 19% (for women) of your daily vitamin C needs. Blueberries are higher in antioxidant compounds than strawberries, plums, and cranberries.
Antioxidants are protective plant compounds that prevent cellular damage. Anthocyanins and other antioxidants in blueberries have been shown to lower inflammation.
- Raspberries
Raspberries are a low-sugar fruit that can help satisfy a sweet tooth. They provide 8 grams of fiber per cup, which can benefit weight loss, digestion, heart health, and blood sugar levels.
Raspberries are also a good source of antioxidant compounds, vitamin C, and manganese.
- Strawberries
Strawberries are another very nutritious berry, offering just 49 calories per cup (halved) along with a good amount of fiber. This makes them one of the best fruits for weight loss.
Strawberries are high in vitamin C, covering over 100% of your daily needs per cup. Vitamin C is important for immune health and helps your body absorb iron from plant-based foods.
- Mangoes
Mangoes are juicy, tropical fruits packed with a variety of nutrients. One cup of mango provides 10% of your daily vitamin A and 67% (for men) or 80% (for women) of your daily vitamin C needs.
Studies have linked higher mango consumption with a lower body mass index (BMI) and improved overall diet quality.
- Oranges
Oranges are well-known for their high vitamin C content, which covers nearly 100% of daily needs for men and more than 100% for women. They also provide essential nutrients like potassium, folate, and fiber.
- Pomegranates
Pomegranates are rich in nutrients with one cup providing about 20% of your daily vitamin C needs and 17% of your folate needs. Their compounds may even help prevent health conditions like heart disease.
- Apples
One medium apple offers 4.4 grams of fiber and a healthy dose of vitamin C. Apples are also rich in polyphenol antioxidants, which may help reduce the risk of various health issues.
- Avocados
Avocados are known for their heart-healthy fats and numerous nutrients. One avocado contains vitamins C, E, B6, as well as potassium and magnesium.
- Grapefruit
Grapefruit is a low-calorie citrus fruit known for its tart flavor and high vitamin C content. Half a grapefruit provides a substantial percentage of the daily vitamin C requirement.
- Pineapple
Pineapple is loaded with vitamin C, vitamin B6, and copper. It also contains bromelain, an enzyme that aids digestion.
- Açaí Berries
Açaí berries are powerhouses of antioxidants, supporting levels that reduce cell damage.
- Bananas
Bananas are well known for their potassium content and provide 3 grams of fiber. The soluble fiber helps control digestion and blood sugar levels.
- Kiwi
Kiwi is an excellent source of vitamin C, providing over 60% of daily needs. It’s also high in antioxidants and can improve sleep quality.
- Black Olives
Black olives are rich in iron and provide significant health benefits due to their monounsaturated fats and vitamin E content.
- Guava
Guava is a unique tropical fruit offering 4.2 grams of protein per cup and an impressive amount of vitamin C and fiber.
- Dragon Fruit
Dragon fruit is low in calories and rich in antioxidants, benefiting inflammation and cellular protection.
- Peaches
Peaches provide vitamins A and C as well as fiber, primarily found in their edible skin.
- Watermelon
Watermelon, consisting of 91% water, is delightful and hydrating, rich in lycopene and citrulline.
A Quick Review:
Incorporating fruits like apples, peaches, guava, and mangoes into your diet is an excellent strategy for enhancing nutrient intake. Such fruits are rich in essential vitamins, minerals, fiber, and beneficial plant compounds. Adding more fruit to your diet not only boosts nutrient levels but also may help protect against chronic diseases.
Consider making these superfruits a staple in your meals for improved health and vitality.
