10 Types of fruits and Vitamins
1.Apple
The apple is a sweet and meaty fruit that grows all over the world.
Thought to have originated in Central Asia, there are now hundreds of varieties of apples, ranging from sweet to tart.
Nutritionally, apples are a fruit that is relatively rich in carbohydrates and its most important nutrient is vitamin C.
It is a versatile fruit; Although it is often eaten as a snack, it is also used in a variety of dessert recipes.
For large apples, the nutrients look like this (1);
Calories: 104 calories
Carbs: 27.6 grams
Fiber: 2.8 g
Sugar: 21.8 grams
Fat: 0.3 grams
Protein: 0.6 grams
Vitamin C: 14% RDA
Potassium: 6% RDA
Manganese: 4% RDA
Vitamin B6: 4% RDA
Vitamin B2: 4% RDA
Apples come in all shapes and sizes, from Granny Smith to Pink Lady and more.
On that note, check out this guide to all kinds of apples for more information and more specific nutritional facts.
2. Apricot
Sharing some similarities with peaches, the apricot is a small, fleshy fruit with a hard stone (technically a seed) in the middle.
Apricots are a popular fruit with a light orange color and are famous for their vitamin A and C content.
Apricots also provide different types of polyphenols, such as catechins.
Interestingly, apricots need cool winters to grow properly, which is why they are usually grown in countries with four seasons.
Here are the nutritional values ​​of each apricot (2);
Calories: 16.8 kcal
Carbs: 3.9 grams
Fiber: 0.7 grams
Sugar: 3.2 grams
Fat: 0.1 g
Protein: 0.5 g
Vitamin A: 13% RDA
Vitamin C: 6% RDA
Potassium: 3% RDA
Vitamin E: 2% RDA
Phosphorous: 1% RDA
3. Avocado
Avocados are an interesting fruit because they are very low in carbohydrates but high in healthy fats.
The fruit originated in South America, possibly Mexico or Peru, and was first referred to in English under the name "alligator pear".
One of the best things about avocados is how adaptable they are.
For example, you may have heard of "avocado toast," which is a trendy breakfast right now. However, there are many different ways to use avocados, such as making guacamole, avocado ice cream, chocolate mousse, and many other fun dishes.
Cold-pressed avocado oil also gives olive oil a run for its money in the "healthiest oil" section; It is a heat-stable fat and contains many protective nutrients.
Avocados are nutrient-dense and rich in fiber, protein, vitamins and minerals, especially potassium.
Here's the nutrition breakdown for each standard avocado (3);
Calories: 322 calories
Carbs: 17.1 grams
Fiber: 13.5 g
Sugar: 0.2 g
Fat: 29.5 g
Protein: 4 grams
Vitamin K: 53% RDA
Folic Acid: 41% RDA
Vitamin C: 33% RDA
Potassium: 28% RDA
Vitamin B5: 28% RDA
4. Banana
Banana is a tropical fruit with an elongated body covered with a yellow peel.
It is a very common fruit, and despite the need for a warm climate, it is available in most countries.
Since the taste of bananas is so sweet, they are often used in dessert recipes.
In particular, banana chunks, banana milk, and banana bread are some of the most popular options.
Due to its accessibility and cheapness, bananas are one of the most popular fruits in the world.
A medium-sized banana contains the following nutrients (4);
Calories: 105 calories
Carbs: 27.0 grams
Fiber: 3.1 grams
Sugar: 14.4 grams
Fat: 0.4 grams
Protein: 1.3 grams
Vitamin B6: 22% RDA
Vitamin C: 17% RDA
Manganese: 16% RDA
Potassium: 12% RDA
Magnesium: 8% RDA
See here for a complete guide to the nutritional benefits of bananas.
5. Blackberry
Blackberries are one of the tastiest fruits out there.
It is a small edible fruit with great flavor, and botanically it is a type of berry that grows on blackberries. The taste of the fruit is sweet and succulent despite being relatively low in fructose compared to most types of fruit.
Blackberries are among the most common fruits. However, we can also find it growing in the wild, which is supposed to have a better nutritional profile and more polyphenols (5).
Mix it with a little fresh cream for a delicious, sweet and creamy dessert.
Blackberries are particularly beneficial for the vitamin C and the health benefits it provides.
Nutritionally, this is the form of blackberries per 100 grams (6);
Calories: 43 kcal
Carbs: 10.2 grams
Fiber: 5.3 g
Sugar: 4.9 grams
Fat: 0.5 g
Protein: 1.4 grams
Vitamin C: 35% RDA
Manganese: 32% RDA
Vitamin K: 25% RDA
Copper: 8% RDA
Vitamin E: 6% of the RDA
6. Black Currant
Black currant is a common fruit found in Europe.
Because black currants have a pungent and pungent flavor, they are often sweetened before consumption.
Due to its availability and popular flavor, it is used as a culinary fruit in cooking and in the preparation of various products.
In fact, it is one of the most commercially successful types of fruit, and it is easy to see black currant candy, juices, soft drinks, tea, etc.
per 100 g, black currant provides a large amount of vitamin C; Here is the complete micro and macro nutrient profile (7);
Calories: 63 kcal
Carbs: 15.4 grams
the basic: -
sugar: -
Fat: 0.4 grams
Protein: 1.4 grams
Vitamin C: 201% RDA
Vitamin K: 25% RDA
Manganese: 11% RDA
Potassium: 9% RDA
Copper: 10% RDA
7. Blueberries
Praised for their purported health benefits, blueberries are a fruit that almost everyone considers healthy.
They are certainly rich in health-protecting polyphenols, and they also provide a good range of vitamins and minerals.
With its dark blue color, it is also attractive in appearance.
On the positive side, research studies show that blueberries can lower high blood pressure and improve cardiovascular disease risk factors (8, 9).
Blueberries are also fairly low in carbohydrates, which puts them near the top of the list of low-carb fruits.
Here's their nutritional breakdown per 100 grams (10);
Calories: 57 calories
Carbs: 14.5 grams
Fiber: 2.4 grams
Sugar: 10g
Fat: 0.3 grams
Protein: 0.7 grams
Vitamin K: 24% RDA
Manganese: 17% RDA
Vitamin C: 16% RDA
Vitamin B6: 3% RDA
Vitamin E: 3% of the RDA
8. Jackfruit
Jackfruit grows in tropical regions around the world, but is believed to have originated in India.
Jackfruit has a unique name and the fruit also has an interesting appearance. A bit like a giant version of the avocado, it is the largest tree fruit in the world.
In fact, the weight of the fruit can reach 35 kg; Imagine taking it home! This tropical fruit is said to taste amazing, with the soft, peach-colored flesh waiting inside.
The consensus is that the fruit has a unique flavor and comparisons have been made with all kinds of flavors. For example, these comparisons range from pineapple and mango to potatoes and, surprisingly, pulled pork.
Per cup, jackfruit provides several micro and micro nutrients, including (24);
Calories: 155 calories
Carbs: 39.6 grams
Fiber: 2.6 g
sugar
Fat: 0.5 g
Protein: 2.4 grams
Vitamin C: 18% RDA
Manganese: 16% RDA
Magnesium: 15% RDA
Copper: 15% RDA
Potassium: 14% RDA
9. Jujube
Jujube is also known as "Chinese date" and has been cultivated in China for centuries.
Playing an important role in traditional Chinese medicine, people have historically believed that it has many powerful effects, including antibacterial, anti-inflammatory and contraceptive properties.
In terms of actual scientific research, some studies suggest that it may be an effective treatment for chronic constipation (25).
We can eat jujube fresh, dried, or in many different processed products, such as jujube tea.
Jujubes taste sweet and juicy when fresh, and this sweetness is intensified when dried.
100 g of fresh jujube provides the following nutrition (26)
Calories: 79 calories
Carbs: 20.2 grams
the basic
sugar
Fat: 0.2 grams
Protein: 1.2 grams
Vitamin C: 115% RDA
Potassium: 7% RDA
Copper: 6% RDA
Vitamin B6: 6% RDA
Manganese: 6% RDA
10. Juniper Berries
Juniper berries are not technically an actual berry/fruit, but are often categorized as such.
Juniper berries are often presented as a spice in various dishes, and they are also behind the flavor of gin.
Although juniper berries, when fresh, look a bit like blueberries, they have a completely different flavor.
They have a bitter woody feel. A little fruity, spicy and a little spicy. Because of its flavour, it is a popular choice for seasoning and seasoning various soups and meat-based dishes.
However, the flavor is strong, so very little is needed, usually around a gram. As a result, the nutrients provided by this small amount are negligible.
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