20 Fruits That Are Loaded With Essential Nutrients

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More than 2,000 types of fruit are available in the market. All these fruits provide vital nutrients like folate, potassium, and antioxidants. Including many varieties of fruits in your diet makes your palate delicious and beneficial, as they contribute vital vitamins, minerals, and dietary fiber, promoting digestion and overall well-being.

While each of these fruits brings a unique pack of nutrients to your table, here are 20 fruits that are loaded with essential nutrients you can add to your diet.

1. Apples

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The saying goes, an apple a day keeps a doctor away. Apples are the most popular fruits full of nourishment. It includes insoluble and soluble fiber, phytochemicals, flavonoid quercetin pectin, and Vitamin C. The soluble fiber in this fruit helps prevent bad cholesterol, chronic disease, and constipation.

A medium apple a day consumption supplies 95 calories, 1 gm protein, 19 gm sugar, 25 gm carbohydrate, and 3 gm fiber. To get the most nutrition out of apples, have it with skin packed with fiber and polyphenols, a vital group of antioxidants.

2. Oranges

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Oranges are packed with essential nutrients, including folate, potassium, fiber, Vitamin B1, and plant polyphenols. Fiber contained prevents heart disease risk and lowers cholesterol. Consuming single oranges delivers 91% of the DV of Vitamin C, per Healthline.

The ailment in oranges may lower blood sugar and reduce inflammation. Even consuming orange juice supplies a high amount of nourishment and antioxidants.

3. Mangoes

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Mangos are nutritionally rich fruits known as The King of the Fruits. They are wonderful sources of multiple nourishing vitamins like A, C, E, and B complexes. Being filled with enzymes and prebiotics helps digestion by stimulating good bacteria in the intestines. It contains health-promoting flavonoids like beta-carotene and alpha-carotene.

Even these fruits are a substantial anti-cancer food that prevents strokes, heart disease, cognitive disorders, respiratory conditions, and kidney disease. They possess pyridoxine (B-6), essential for serotonin and dopamine synthesis, upholding hormonal balance, and the immune system.

4. Blueberries

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Blueberries are small but potent berries filled with nutritious value. Not only contain antioxidant and anti-inflammatory properties, blueberries are high in flavonoid, anthocyanin, and a plant pigment that aid in fighting diseases spread by cell-damaging free radicals.

Serving one cup of blueberries includes 3.6 grams of fiber, 16% of the DV for Vitamin C,  for Vitamin K 24% DV, and for Maganese 22% DV. Having fruit that includes anthocyanis has several health benefits lower heart disease risk, high blood pressure, type 2 diabetes, obesity, and more.

5. Avocados

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Avocados are known for including high beneficial fat content packed with vitamins C, K, R, B6, and other nutrients, niacin, folate, magnesium, panthenic acid, potassium, and riboflavin. Half of the avocado supplies 160 calories, 6.7g of fiber, 14.7 g of fat, 8.5g of carbohydrates, and 18% of the DV of vitamin K.

Including a vast range of nutrients, Avocodos is a wholesome diet that improves digestion, prevents bone loss, decreases depression risk, boosts heart health, and protects against cancer.

6. Bananas

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Bananas are filled with nutrients like vitamins, fiber, potassium, and minerals, which have a range of health benefits. It is also a beneficial source of fiber like pectin and various phytonutrients and antioxidants.

One medium-sized banana provides 89 calories, 75% water, 22.8 grams of carbs, 1.1 grams of protein, 2.6 grams of fiber, 12.2 grams of sugar, and 33% of the DV of Vitamin B6. Unripe bananas help your gut, lower heart disease risk, and promote healthy sugar levels.

7. Strawberries

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Strawberry is a good source of heart-friendly nutrients, including folate, potassium, and Vitamin C, which help to prevent inflammatory conditions, handle blood pressure, lower type 2 diabetes, and control certain cancers.

Compared to other fruits, strawberries are low in calories as they contain 24kcal while serving 80g of this fruit. Including a low glycemic index in this fruit aids in weight management and lowering obesity-related diseases. It's a rich source of fiber and polyphenols that contain probiotic properties that support your gut health.

8. Dragon Fruit

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This juicy and delicious Dragon fruit contains vitamins and minerals like calcium, iron, and magnesium. It is packed with probiotics that will be good for your gut health as it improves the balance of beneficial bacteria in your colon.

Rich in betacyanin, flavonoids, and phenolic acids, which protect cells from damage by free radicals and defend against cancer. It is high in vitamin C, which helps to strengthen your immune system. Serving one 6-ounce dragon fruit contains 102 calories, 2 grams protein, 22 gm carbohydrates, 5gm fiber, and 13 gm sugars.

9. Lychee

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This tropical fruit, Lychee, aka litchi and lichee, provides minerals, vitamins, and antioxidants. 82% and 16.65% of the fruit are composed of water and crabs, respectively. So serving 100 grams of the fresh litchi offers 66 calories, 0.8 grams of protein, 16.5 gm crabs, 15.2 gm sugar, 1.3 gm fiber, 0.4 gm fat, and 9% of the RDI for Vitamin C.'

It contains copper and potassium, which are beneficial for heart health. Analogized to several other fruits, Lychee is low in fiber. In addition, they include antioxidant plant compounds that protect against chronic disease and lower cancer and diabetes risk.

10. Plums

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Plum is packed with nutrients like vitamin C, folate, calcium, magnesium, phytochemicals, potassium, fiber, and antioxidants. These compounds provide a range of health benefit as it is good for heart health, anxiety, constipation, and high blood pressure.

It supplies lean protein essential for muscle upkeep. The fiber in the fruit offers a low glycemic index that is advantageous in blood sugar control. One cup of sliced plums contains 76 calories, 1gm protein, 18 gm carbohydrates, 2 gm fiber, and 16 gm sugar.

11. Grapes

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The healthiest additions to your diet Grapes are packed with nutrients and vitamins (riboflavin, niacin, pantothenic acid, Vitamin C, E, K, B6, folate, and choline). Having 100g of grapes supplies 69 calories and 0.16g of fat, 18.1g of carbs, and 0.72g of protein.

It is a good source of antioxidants, which have wonderful benefits for your hair, skin, and overall wellness. While you can find different sorts of grapes, purple and red ones have the highest antioxidant properties. The compound produces anthocyanins and boosts heart and brain health.

12. Peaches

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These favorite summer fruits, Peaches, are a good source of fiber, vitamins, and potassium. Having both skin and flesh provides nutritional benefits as it contains antioxidants that aid in combating free radicals.

Even grilled peaches contribute natural sweetness, essential nutrients, vitamins, and dietary fiber, which support digestion and overall wellness. Consuming one raw medium peach (147g) delivers 50 calories, 0.5g fat, 15g carbohydrate, 13g sugar, 2g fiber and 1g protein. It supplies 6% of the DV of vitamin A and 15% of the DV of Vitamin C.

13. Cherries

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Small stone fruits, Cherries, are loaded with nutrients and minerals and are mainly known for Vitamin C content. Serving 3.5 ounces of sweet cherries offers 10.4 mg of Vitamin C, 14% of the daily value needed for your body.

In addition, 1 cup of cherries supplies 97 calories, 2 g protein, 25g carbohydrates, 3g fiber, and 20g sugar. Cherries contain potassium and help muscle contraction, blood pressure regulation, and nerve function. Fuel good gut bacteria as the fiber included in the fruit keeps your digestive system restorative.

14. Papayas

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Merely serving 275 grams of papaya provides 119 calories, 1.3 grams of protein, 30g of carbohydrates, 4.7g of dietary fiber, and 21.58g of sugar. Papaya is a good source of Vitamin A, folate, fiber, magnesium, copper, potassium, and pantothenic acid.

Medium-sized papaya contains 200% of the daily value of the Vitamin C needed for your body, boosts your immune system, and decreases heart disease risk. This fruit is high in antioxidants that help to reduce cholesterol levels.

15. Pomegranates

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Consuming average pomegranate supplies 4.7g protein, 3.3g fat, 52g carbohydrates, 11.3g fiber, and 234 calories. A similar amount provides 32% of the daily value (DV) of Vitamin C, 27% of the DV of folate, 8% of the DV of Magnesium, 5% of the DV of phosphorous, and 13% of the DV of potassium.

While pomegranates are high in vitamins, minerals, and fiber, they are low in fat and calories. However, pomegranate juice does not provide some nutrition like Vitamin C and fiber.

16. Watermelons

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A highly nutritious summer favorite, watermelon, is considered a disease fighter as it contains more lycopene when compared to other fresh fruits or vegetables. An antioxidant like Vitamin A & C, lycopene, and beta carotene, linked in this fruit, helps to decrease cancer risk and reduce oxidative stress, age-related problem, and heart disease.

92 % of watermelons retain water, which keeps you hydrated and refreshed. Just serving one cup of watermelon delivers 46 calories, 12 g of carbohydrates, and 170 mg of potassium.

17. Guava

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A tropical fruit packed with nutrients, guava, offers more vitamin C than oranges. Besides this, it is a good source of other antioxidants that provides numerous health benefit and overall wellness. Fiber included in it assists in digestion disorders like irritable bowel syndrome.

Compared to other lycopene-rich fruits, it supplies the highest amount, which contributes to lower oxidative stress levels and inflammation. Even guava leaves contain some nutritional content that assists with stomach and intestinal conditions, menstrual pain, diabetes, and healing wounds.

18. Pineapple

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Only 165g of this popular tropical fruit, pineapple, supplies Vitamin C of 88% of the daily value, manganese 73% of the DV, and 4% of the DV for potassium. In addition, one cup contains 83 calories, 1.7g fat, 1g protein, 21.6g carbs, and 2.3g fiber.

Vitamin C in the fruit helps to boost the immune system, growth, and development of your overall body, while manganese provides antioxidants and potential metabolism-boosting effects.

19. Kiwi

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This nutritional dense food kiwi, or Chinese gooseberry, is high in nutrients while low in calories. It is acknowledged for its high vitamin C content while maintaining its reputation as a healthy food. Besides this, it is a good source of antioxidants (vitamin C, lutein, choline, and zeaxanthin) and fiber.

Merely 3.5 ounces (100g) of kiwi provides 83% of the daily value  (DV) for Vitamin C, 15% of the DV for folate, and 4% of the DV for potassium and magnesium. The nutritional content of kiwi may decrease blood pressure, maintain bowel health, boost wound healing, and reduce heart disease & cancer risk.


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These small and oval fruits, olives, are filled with incrediable nutrients that assist cardiometabolic health. One cup of olives retains 157 calories, 14g fat, 2g fiber, 8g carbohydrates, and 1g protein.

This fruit is an ideal source of monounsaturated fatty acids, wholesome dietary fats connected with better soundness in the long term. Including anti-inflammatory elements, it may keep nourishing cholesterol levels, balance blood sugar, promote satiety, and support heart health.

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