27 Favorite Fruits and the Nutrients They Contain

Let's face it, our food preferences are based on taste, not nutrition, which is why fruit is such a great food. The taste of the fruit is sweet and juicy. Its texture is pleasant, crunchy like an apple, soft like a peach and juicy like an orange. Most fruits are surprisingly nutritious. Although fruits are not as nutrient dense as vegetables, they are an important source of vitamins, minerals and enzymes. Some fruits are more nutritious than others, but with fruits, as with vegetables and grains, variety is the spice of life.

27 Favorite Fruits

1.Banana  Bananas are easily mashed for baby food and blended well into a sweet smoothie. They contain a lot of potassium, so eating a banana a day is good for people taking certain medications, such as diuretics, which can deplete the body of potassium. Although most bananas are imported, the advantage of easy peeling of bananas makes it easier to peel them with pesticides.

2- Blueberries. On the surface, blueberries do not appear to contain distinct nutrients. However, recent studies have shown that blueberries contain healthy substances in their skin, an antioxidant and an anticancer, called anthocyanins. Blueberries are a great fruit for making smoothies. Their sweet taste and rich purple color give any juice a more appealing taste, texture and color.

3- Cranberry. Boysenberries are an excellent source of fiber.

4- Cantaloupe. Cantaloupe is rich in vitamin C, beta-carotene and potassium.

Cherry; Cherries contain beta-carotene and sour cherries contain more beta-carotene than sweet cherries.

5. Appointment. Dates are a good source of fiber, iron and niacin.

6- Dried Figs. Dried figs are high in calories and carbohydrates, but they also contain high amounts of other nutrients, such as calcium, fiber, protein and potassium. They make a great snack and add fiber when sliced ​​and included in cookies. Due to its high fiber and calcium content, it receives honorable attention in the list of "Top Ten Fruits". Their high carb and sugar content can be a drawback for those with sugar sensitivities, but for athletes, figs will be a great addition to a pre-game meal.

7- Apple. An apple a day may not completely keep the doctor away, but apples are nutritious, comforting, and always available. Apples get an A+ in fiber content because they are high in soluble fiber, pectin, which helps lower cholesterol. They also contain cancer-fighting flavonoids. Eating a whole apple is more nutritious than drinking apple juice because the fiber, vitamins, and minerals in the juice can be processed. When the apple flesh turns brown, it means that some nutrients have been oxidized and lost. To get the most from any fruit, eat it fresh.

8- Apricots. Five apricots contain the same number of calories as an apple, but have more protein, calcium, iron, vitamin K, zinc, vitamin A and folic acid. Apricots are high in beta-carotene, as well as potassium and fiber. You'll find them on our list of the ten most nutritious fruits.

9. Dried Apricots Dried apricots are a particularly good source of beta-carotene, potassium and fiber (3 grams per 10 dried apricot halves). When buying dried apricots, read the label. Preservatives, such as sulfites or sulfur dioxide, are often used to maintain the orange color of apricots. These will be indicated on the label. Sulphites can be an allergen for some people. You can buy sulfur-free apricots at health food stores. Although it has a less attractive brown color, it is equally nutritious. It's not worth eating more sulfites just to make the apricots look more orange.

10- Grapefruit. Grapefruit is a great fruit, low in calories, high in fiber, and high in vitamin C. If you get the pink or red variety instead of the white, grapefruit is also high in beta-carotene. Half of the fiber is insoluble (good for the gut) and the other half is soluble pectin fiber (good for the heart). Remember, however, that a lot of the fibers are in the stringy walls that separate the pieces. If you extract grapefruit slices with a spoon, you will lose a lot of fiber.

11- Grapes. The skin of red and purple grapes contain anthocyanins, anti-cancer pigments, similar to those found in blueberries. Seedless green grapes aren't exactly a premium nutrient, but kids love snacking on them, especially in hot weather. It is a popular alternative to soda or candy.

12- Guava. Guavas are hard to find, but eat them when you can. Guava juice is readily available in the juice section of most supermarkets, but it contains added corn syrup, which reduces nutritional value compared to raw fruit.

13- Honeydew melon. Watermelon aphids are not as nutritious as cantaloupe. Cantaloupe has half the calories, about twice the protein, slightly more fiber, more calcium, and lots of beta-carotene, compared to just a trace in honeydew.

14- Kiwi. The kiwi is an excellent source of vitamin C. Try cutting it in half and eating it with the skin on with a spoon.

15- Lemon and Lime. Lemons and limes are a fairly good source of vitamin C, with lemons containing about a third more vitamin C than limes. Lemon and lime juice add flavor to dishes, which can be helpful if you reduce salt.

16- Mango Mangoes are high in fiber, high in beta-carotene (similar to apricots and cantaloupe), high in vitamin C - but much higher in calories than equal servings of similar fruits, such as cantaloupe and papaya .

17.Orange. Oranges are best known for their vitamin C content, but they are also a good source of folic acid and fiber. It even contains calcium. As with grapefruit, the white membrane under the skin of the orange contains more vitamin C than the flesh and lots of pectin fiber. When peeling an orange, try to leave the white skin inside and eat it with the flesh (if you don't mind the slightly bitter taste).

18- Papaya. Rich in calcium, folic acid, vitamin C, fiber and carotenoids, this near-perfect fruit has become widely available and affordable.

19- Fishing. The best peaches are ripe on the tree and therefore grown locally. It contains carotenoids and some vitamin C.

20- pear. The high sorbitol content, along with the extra fiber, makes pears ideal for people with constipation. Most of the vitamin C in pears is concentrated in the skin, as well as some fiber, so peeled and canned pears are less nutritious than fresh pears.

21- Mushrooms. Persimmons are high in fiber, carotenoids, and vitamin A. Some types are very high in vitamin C.

22- Pineapple. Its fame is to be the richest fruit in an essential nutrient, manganese, and that it contains digestive enzymes, like papaya.

23- Plum. Prunes contain few carotenoids and some vitamin C. There are many varieties to choose from.

Plum. Plums get an honorable mention in the "Top Ten Fruits" list because they contain at least a few important vitamins and minerals. Compared to other fruits, plums are rich in fiber (half of the soluble type), protein, potassium, vitamin A, vitamin E, calcium and iron. They contain a touch of zinc and niacin, and some prunes contain a little beta-carotene. Plums are known for their ability to move the intestines, thanks to their high fiber content and high amounts of the stool-clearing sugar, sorbitol.

24- Raisins. This favorite snack is high in fiber and iron, but also high in calories and sugar. You can get iron and fiber for less than the calories in other fruits.

25- Berries. Of all fruits, berries contain the most fiber and the fewest calories. They are also higher in folic acid and zinc than most fruits. The berries are difficult to wash well, which makes pesticides a concern.

26- Strawberry. Strawberries have two nutritional claims: they contain more vitamin C per calorie than any other fruit and they are high in fiber. Like berries, strawberries lose points because of the pesticide problem. You cannot peel them and because of their coarse texture, they are difficult to clean. Only organic strawberries make the list of "Top Ten Fruits".

27 - Tangerines. This member of the orange family contains significantly less vitamin C, folic acid and fiber than oranges, but contains more vitamin A and carotenoids.

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