6 Super Tasty Fruits for Super Health

There are many ways to take care of your own health. A lot goes into maintaining diet, doing exercise, maintaining sleep routines, and work-life balance. Nothing can be as natural and as beneficial as having fruits as a staple diet.

Before we go into the list of fruits, do keep in mind that all fruits are a source of natural carbohydrates, sugar (instant energy), dietary fiber, and water.

1. Oranges

Oranges are quite popular low-calorie, high nutrition citrus fruit. There are many variants of oranges available in the market. Irrespective of their variety, oranges are a rich source of Vitamin-C, Thiamin, Folate, Fiber, Calcium, Potassium, Choline, and Zeaxanthin.

Oranges help in reducing the risk of lifestyle-related diseases. Potassium reduces high blood pressure, stroke risks, cholesterol, stress and opens blood vessels. Fiber reduces Type-2 diabetes risk by increasing sensitivity towards insulin, obesity issues by keeping you fuller for longer hours.

Vitamin C improves overall skin health, wound healing rate, strength and appearance. Vitamin C also prevents cancer-causing radicals.

Choline in oranges improves sleep, memory-related issues, reduces inflammation, enhances fat absorption and nerve response.

Zeaxanthin leads to a reduction of inflammation. Citrus fruits like oranges, because of their organic acids and vitamin C, have kidney stone prevention and anemia prevention properties (increase iron absorption from the digestive tract).

2. Pineapple

Pineapple is a widely available round the year tropical fruit which contains Vitamin-C, Calcium, Iron, Thiamin, Riboflavin, Vitamin-B6, Vitamin-A, Folate, Pantothenic Acid, Magnesium, Manganese, Potassium, Beta-Carotene, Bromelain.

Pineapple comes with the special benefit of reducing the risk of age-related macular degeneration. Macular degeneration is an eye disease that may get worse over time that can lead to severe vision loss in people above 60 years of age.

Beta-carotene in pineapples leads to a lower risk of developing asthma.

Potassium leads to a reduction of high blood pressure and stroke risks. Potassium also relaxes the body and opens blood vessels. Fiber and water content help to prevent constipation and promote regularity and a healthy digestive tract.

Pineapples are also rich in bromelain (inedible stems are the most concentrated source of bromelain.), an enzyme that helps the body digest proteins. Bromelain also reduces inflammatory immune cells, called cytokines, that damage the digestive tract lining. 

Vitamin-C, Beta-Carotene, Vitamins, Copper, Zinc, Folate have properties that improve male and female fertility. It is recommended by doctors for couples trying to conceive. The fiber, potassium, and vitamin C content in pineapple all promote heart health. Researchers link high potassium intakes to a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney stones.

When eaten in its natural form or applied topically, Vitamin C can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.

3. Banana

Banana is supposedly the most popular and consumed fruit in the world. Bananas contain Fiber, Phosphorus, Magnesium, Potassium, Choline, Folate, Vitamin C, Beta-Carotene, Alpha-Carotene, Selenium, Tryptophan.

Bananas have mood-enhancing properties. Bananas help in overcoming depression due to their high levels of tryptophan that becomes serotonin on consumption, causing mood-elevation. It helps in resetting the sleep cycle because of its sleep-inducing properties.

Bananas have resistant starch, a type of dietary fiber. Resistant starch supports gut bacteria and controls blood sugar. It improves how the body responds to insulin. Low insulin sensitivity can contribute to type 2 diabetes.

Bananas serotonin and dopamine improving capacity lead to physical performance improvement which is equivalent to that of sports energy drinks. That is why you would see some players eating bananas on the fields. Potassium and magnesium in bananas are important nutrients essential that can help to keep good heart and kidney health. Unripe bananas may also improve insulin sensitivity that reduces the risk of type-2 diabetes.

4. Pomegranate

Pomegranate is supposedly one of the healthiest fruits. It is one of the unique fruits in terms of its structure. Pomegranate belongs to the berry category with inedible skin and hundreds of edible seeds. Pomegranates are a rich source of Vitamin-C, Vitamin-E Vitamin-K, Protein, Folate, Punicalagins, Punicic Acid.

Punicalagins present in pomegranate peels and seeds are high-quality antioxidants. Its juice is considered to have 3 times the antioxidant activity of red wine and green tea. It has high anti-inflammatory properties. Chronic inflammation is a leading driver for heart diseases, cancer (including prostate, breasts cancer), type-2 diabetes, Alzheimer and even obesity.

Vitamin-C, Vitamin-E makes you resistant to viral infections, arthritis. Pomegranate juice is highly potent as it enhances sexual performance by showing a positive impact on erectile dysfunction in men and fertility issues in women. On similar lines, it works as a sports performance enhancer, boosts strength recovery, reduces soreness. Vitamin-K improves calcium absorption thereby bone health.

5. Papaya

Papaya is a pulpy tropical fruit with a sweet taste, vibrant color, rich availability. Unlike before papaya is available almost round the year. Papayas are a good source of Folate, Vitamin-A, Vitamin-C, Magnesium, Copper, Pantothenic Acid. They also have Vitamin-B, Alpha and Beta-Carotene, Lutein and Zeaxanthin, Vitamin-E, Calcium, Potassium, Vitamin K, and Lycopene (powerful antioxidant).

Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. It improves overall eye health and prevents age-related macular degeneration. Beta-carotene helps in lowering the risk of developing Asthma, Cancer (including prostate cancer in males).

Vitamin-K improves calcium absorption thereby bone health. Fiber through natural Papaya consumption shows a decrease in chances of having developing type-1 and type-2 diabetes, improvement in digestion, prevention of constipation. Choline improves sleep quality, muscle movement, learning, and memory assists in the absorption of fat, aids in the transmission of nerve impulses, and reduction of chronic inflammation. Vitamin-A, Vitamin-C improves skin health, wound-healing, hair moisture, and scalp.

6. Guava

Guava came from Central America but now is a very popular seasonal fruit served in multiple forms with and without spices. Guavas are a nutrient powerhouse. Guavas contain Vitamin-A, Vitamin-B9, Folate, Lycopene (in pink guavas), Potassium.

Guava is an immunity-boosting fruit. It has 4 times Vitamin-C content than oranges. It prepares the body against common infections and pathogens including common cough and cold. Lycopene along with Vitamin-C and other polyphenols are rich antioxidants that reduce chances of developing prostate and breasts cancer cells.

The high content of fiber and glycaemic index prevents the development of diabetes, regulates blood pressure due to hypertension, helps in regulating metabolism, complements weight loss-regimes, increases good cholesterol, and reduces bad cholesterol. Vitamin-A helps in improving eyesight and reduction of macular degeneration. Guava improves bowel movement, digestion.

Guava is an anti-stress fruit due to its magnesium content. It relaxes nerves and muscles. It helps to reduce work-related stress and increases the body’s energy levels. Vitamin-B9, Folic Acid is extremely good for pregnant women as it promotes proper development of the baby’s nervous system and prevents neurological disorders. It has anti-inflammatory properties and antibacterial ability that helps in fighting against germs, infection. Guava juice can also be consumed to cure swollen gums and oral ulcers.

Conclusion

Fruits are extremely good for promoting health and vitality. By and large, fruits provide instant energy, help to regulate metabolism, improve digestion, heart health, regulate stress levels. However one must avoid excess consumption of any fruit. Irrespective of the source, any excess calories turn into fat. Adding 2 servings of fruits into your staple diet can enhance your general mood.

There are hundreds of fruits that are equally good and potent. This list is meant to bring awareness about readily available fruits that can improve the health and vitality of people. Hope it helps. Thanks for reading.