There are hundreds of types of fruit in the world and they are popular foods in almost every culture. In this article, we will take a closer look at 10 of them. Some of them are common, and you probably won't recognize some of the unique ones.
10 Types of Fruits: Nutritional Characteristics and Health Benefits
1. Elderberry
The elderberry is a small blue to black fruit that grows all over the world.
It is also one of the most bitter fruits you will find.
Due to the astringent taste, most people consume the berries as jams, teas, juices, syrups, and other products from the elderberry plant.
Elderberry bushes are easy to grow and produce thousands of berries each year.
Nutritionally, blueberries are high in polyphenols (hence their bitter taste) and a great source of vitamin C.
Here's his full profile per 100g serving (17);
Calories: 73 calories
Carbohydrates: 18.4 grams
Fiber: 7g
sugar: -
Fat: 0.5g
Protein: 0.7 grams
Vitamin C: 60% RDA
Vitamin A: 12% RDA
Vitamin B6: 11% RDA
Iron: 9% RDA
Potassium: 8% RDA
2. Goji Berries
Goji berries are a small red fruit native to China and southeastern Europe. Traditionally used as a medicinal fruit, goji tea (macerated dried berries) is a popular health drink among the Chinese.
Since China is the predominant source of these berries, it is difficult to find goji berries in fresh fruit form.
However, the dried form of the fruit has gained increasing popularity in the West over the last decade.
This is due in part to the unusual but delicious flavor of the berries; A little sweet, a little bitter, salty and more interesting.
Interestingly, goji berries are one of the only types of fruit that provide both carbohydrates and protein. An ounce of dried berries provides about 4 grams of protein (equivalent to 14 grams per 100 grams).
Per ounce (28 g) of fruit, goji berries provide the following nutrients (18);
Calories: 98 kcal
Carbs: 22g
Fiber: 3.6g
Sugar: 13 grams
Fat: 0.1g
Protein: 4 grams
Vitamin A: 50% RDA
Copper: 28% CDR
Selenium: 25% RDA
Vitamin B2: 21% RDA
Iron: 14% RDA
3. Golden Raspberry
Golden berries are another form of dried fruit that has recently become popular.
However, the real name of the fruit is 'Piri piri piri'. As its name implies, its original homeland is Peru, as well as other South American countries.
Often called "superfoods," berries are popular in healthy eating circles.
(Note: It's best to take all "superfood" claims with a pinch of salt.)
They have an incredibly tangy flavor, so give them a try if you're one of those people who likes to eat raw lemons.
Nutritionally, like most bitter-tasting fruits, they provide a good source of vitamin C.
Per 100g, supply of fresh Peruvian seeds (19);
Calories: 53 calories
Carbohydrates: 11.2 grams
the basics: -
sugar: -
Fat: 0.7 grams
Protein: 1.9 grams
Vitamin C: 18% RDA
Vitamin A: 14% RDA
Vitamin B3: 14% RDA
Vitamin B1: 7% RDA
Iron: 6% RDA
4. Gooseberry
The gooseberry is a delicious (but tart) berry that grows in many different countries around the world.
The berry picking season is short only in the summer months, and its color can vary depending on the cultivar and level of maturity.
Per 100 grams of black currant (20):
Calories: 44 calories
Carbohydrates: 10.18 grams
Fiber: 4.3 grams
Sugar: 5.4 grams
Fat: 0.6 grams
Protein: 0.9 grams
Vitamin C: 31% RDA
Manganese: 6% RDA
Vitamin B5: 5% RDA
Vitamin B6: 7% RDA
Potassium: 4% RDA
5. Grapes
The grape is one of the most widespread types of fruit, and we can find it almost everywhere.
Grapes are also very versatile and form the basis of many wines, juices, jams, and desserts.
Not many people know this, but grapes are a type of berry vegetable. Although there are thousands of different grape varieties, they are generally classified as white (green), red, purple, or black.
The health benefits of grapes are claimed to come from their high polyphenol content. However, grapes are also among the most sugary fruits.
As a result, red wine is often considered a healthy drink because it contains concentrated polyphenols and little sugar.
Nutritionally provides 100 grams of fresh grapes (21);
Calories: 69 calories
Carbohydrates: 18.1 grams
Fiber: 0.9g
Sugar: 15.5g
Fat: 0.2 grams
Protein: 0.7 grams
Vitamin C: 18% RDA
Vitamin K: 18% RDA
Vitamin B1: 5% RDA
Potassium: 5% RDA
Manganese: 4% RDA
6. Grapefruit
The grapefruit is a large citrus fruit that is believed to have originated in Asia.
It is actually a hybrid fruit, which means that it is not a native species; It was created by natural crossing of orange and grapefruit.
Grapefruit has a slightly bitter and tart flavor but is slightly sweet. There are also different types of fruit, ranging from white to pink to red.
All grapefruit contain a relatively high percentage of polyphenols, particularly flavonoids such as naringenin.
Vitamin C dominates its vitamin and mineral properties, with one serving providing 1 cup (230 g) (22);
Calories: 96 kcal
Carbohydrates: 24.5 grams
Fiber: 3.7g
Sugar: 15.8 grams
Fat: 0.3 grams
Protein: 1.8 grams
Vitamin C: 120% RDA
Vitamin A: 53% RDA
Potassium: 9% RDA
Vitamin B1: 7% RDA
Folic acid: 7% RDA
7. Guava
Guava is a tropical fruit that grows in tropical and subtropical regions.
We can usually find them in Mexico and other places in Central and South America.
Guavas are juicy in appearance and have a lime-green skin with a fleshy pink center. Depending on the ripeness of the fruit, guavas can taste anywhere from slightly tart to sweet.
Tip: As guavas ripen, their green skin slowly turns bright yellow. If you want a guava with a sweeter flavor, look for guavas that have yellow tints to the skin.
Nutritionally, guavas are an exceptional supplier of vitamin C: just one small fruit provides 209% of the RDA.
For fruit, a full nutritional breakdown looks like this (23);
Calories: 37.4 kcal
Carbohydrates: 7.9 grams
Fiber: 3.0g
Sugar: 4.9 grams
Fat: 0.5g
Protein: 1.4 grams
Vitamin C: 209% RDA
Vitamin A: 7% RDA
Folic acid: 7% RDA
Potassium: 7% RDA
Copper: 6% CDR
8. kiwi
The kiwi is a soft, green and edible fruit.
It has the alternative name of "Chinese gooseberry" and is one of the most famous fruits in the world.
The fruit is relatively easy to grow and easy to find in most developed countries.
The kiwi has a slightly acidic but mostly sweet taste, and its green flesh and black seeds are wrapped in a furry olive-colored skin.
Kiwifruit contains a staggering amount of vitamin C, and it's worth noting that one small fruit contains more than the recommended daily intake.
Here are the nutritional details of a small piece of kiwi (27);
Calories: 46.4 kcal
Carbohydrates: 11.1 grams
Fiber: 2.3g
Sugar: 6.8 grams
Fat: 0.4 grams
Protein: 0.9 grams
Vitamin C: 117% RDA
Vitamin K: 38% RDA
Potassium: 7% RDA
Vitamin E: 6% of the RDA
Copper: 4% CDR
9. kumquats
Kumquats are a type of citrus fruit that share many similarities with oranges.
However, they are much smaller and you can eat them whole in one sitting.
It also has a very different flavor than sweet oranges; Specifically, kumquats have a very pungent flesh.
However, the skin is somewhat sweet, so the fruit has contrasting sweet and sour flavors.
This little citrus fruit now grows all over the world, but it is native to South Asia.
Like other citrus fruits, kumquats provide a significant amount of vitamin C per 3 ounces (85 g), while kumquats provide (28);
Calories: 57 calories
Carbohydrates: 13.5 grams
Fiber: 5.4g
Sugar: 7.8 grams
Fat: 0.6 grams
Protein: 0.5g
Vitamin C: 60% RDA
Vitamin A: 6% RDA
Calcium: 6% RDA
Manganese: 6% RDA
Magnesium: 3% RDA
10. Lemon
If you like sour fruits, here's another way: the lemon is a yellow citrus fruit native to Asia.
The lemon has a tender, tart flesh behind a thick, yellow rind, and is a popular culinary fruit. For one thing, thousands of recipes call for a splash of fresh lemon juice.
Lemon is also valuable for its cleaning uses; The reason for this is its high concentration of citric acid.
In addition, there are a variety of food products that contain lemon, such as lemon cake, lemon juice, lemon jam, and lemon tea.
In nutritional terms, the main compound in lemons is vitamin C. The fruit provides the following vitamins and minerals per standard size fruit (29);
Calories: 25.8 calories
Carbohydrates: 25.4 grams
Fiber: 1.6g
Sugar: 1.5 grams
Fat: 0.2 grams
Protein: 0.6 grams
Vitamin C: 51% RDA
Calcium: 2% RDA
Potassium: 2% RDA
Vitamin B1: 2% RDA
Vitamin B6: 2% RDA
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