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Monday, April 6, 2015

Top 5 Most Nutritious Fruits

Fruits benefits are beyond belief, they are simply miraculous. They contain several minerals and vitamins which are essential for staying healthy. The taste of these fruits is amazing and is many to choose from. Here are some most nutritious fruits which I believe are the most nutritious.

Watermelon:
This is an excellent source of vitamin A, B6 and C and also a rich source of magnesium, potassium and vitamin B1. This works wonderfully for heart and immune system. According to the recent research, it is also found to have Viagra-like effects. Also it contains lycopene which lowers the risk of heart disease and prostate cancer in humans.

Minerals and Vitamins in Watermelon:
  • Folate – 9mcg
  • Niacin – 0.509 mg
  • Vitamin B2 – 0.06 mg
  • Vitamin B1 – 0.094 mg
  • Vitamin A – 1627 IU
  • Zinc – 0.29 mg
  • Copper – 0.12 mg
  • Manganese – 0.109 mg
  • Selenium – 1.1 mcg
  • Iron – 0.69 mg
  • Sodium – 3 mg
  • Calcium – 20 mg
  • Magnesium – 29 mcg
  • Phosphorus – 31 mg
  • Potassium – 320 mg
  • Vitamin K – 0.3 mcg
  • Vitamin E – 0.14 mg
  • Vitamin C – 23.2 mg
  • Vitamin B6 – 0.129 mg
  • Pantothenic acid – 0.632 mg

Apricots:
Even though this is a small fruit, it ha many health benefits. It consists of anti-oxidants in the form of beta-carotene, vitamin C and lycopene. Apricots also contain fiber and potassium together with other nutrients. These are very useful eliminating skin ailments and infections.

Minerals and Vitamins in Apricots:
Manganese – 0.027 mg
Copper – 0.027 mg
Zinc – 0.07 mg
Potassium – 91 mg
Phosphorus – 8 mg
Magnesium – 4 mg
Iron – 0.14 mg
Calcium – 5 mg
Vitamin K – 1.2 mcg
Vitamin E – 0.31 mg
Vitamin A – 674 IU
Folate – 3 mcg
Vitamin B6 – 0.019 mg
Pantothenic acid – 0.084 mg
Niacin – 0.210 mg
Riboflavin – 0.014 mg
Thiamine – 0.011 mg
Vitamin C – 3.5 mg

Apples:
There is a saying, ‘an apple a day keeps the doctor away’. This is true because apples contain many benefits. Those benefits include gum strengthener, teeth cleaner, weight loss, management of diabetes, and prevention of liver cancer, colon cancer, breast cancer and lung cancer, reduction of cholesterol, prevention of Alzheimer’s disease, reduction of asthma and bone protection. Also it enhances the functionality of kidneys.

Vitamins and Minerals in Apples:
  • Zinc – 0.07 mg
  • Copper – 0.049 mg
  • Sodium – 2 mg
  • Iron – 0.22 mg
  • Manganese – 0.064 mg
  • Magnesium – 9 mg
  • Phosphorus – 20 mg
  • Calcium – 11 mg
  • Potassium – 195 mg
  • Vitamin K – 4 mcg
  • Vitamin E – 0.33 mg
  • Vitamin C – 8.4 mg
  • Vitamin B6 – 0.075 mg
  • Pantothenic acid – 0.111 mg
  • Folate – 5 mcg
  • Niacin – 0.166 mg
  • Vitamin B2 – 0.047 mg
  • Vitamin B1 – 0.031 mg
  • Vitamin A – 98 IU

Cantaloupe:
  • Cantaloupe is an excellent source of vitamin C and vitamin A. Also it is a rich source of folate, dietary fiber, vitamin B3, vitamin B6 and potassium. It has large amounts of digestive enzymes. According to American Cancer Society, cantaloupes are very useful in fighting against melanoma and intestinal cancer. Polyphenol antioxidants in these fruits are beneficial for immune system and cardiovascular problems.
  • Cantaloupe is also beneficial in treating arthritis, rheumatism, obesity, skin ailments, high blood pressure, constipation, blood deficiencies, bladder and kidney diseases, stomach and abdominal gas, fever and also helps in preventing cancer in organs.

Vitamins and Minerals in Cantaloupe:
  • Zinc – 0.12 mg
  • Copper – 0.028 mg
  • Manganese – 0.028 mg
  • Selenium – 0.3 mcg
  • Iron – 0.14 mg
  • Sodium – 11 mg
  • Calcium – 6 mg
  • Magnesium – 8 mg
  • Phosphorus – 10 mg
  • Potassium – 184 mg
  • Vitamin K- 1.7 mcg
  • Vitamin E – 0.03 mg
  • Vitamin C – 25.3 mg
  • Vitamin B6 – 0.05 mg
  • Pantothenic acid – 0.072 mg
  • Folate – 14 mcg
  • Niacin – 0.506 mg
  • Vitamin B2 – 0.013 mg
  • Vitamin B1 – 0.028 mg
  • Vitamin A – 2334 IU

Guava: 
Some researchers say that this is one of the most nutritious fruits. Guavas are rich in vitamin B3, B4, A and C and also polyunsaturated fatty acids, particularly the seeds. It has high amounts of vitamin C compared to oranges. It also has magnesium, potassium and dietary minerals.

Vitamins and Minerals in Guava:
  • Zinc – 0.38 mg
  • Copper – 0.38 mg
  • Manganese – 0.247 mg
  • Selenium – 1 mcg
  • Iron – 0.43 mg
  • Sodium – 3 mg
  • Calcium – 30 mg
  • Magnesium – 36 mg
  • Phosphorus – 66 mg
  • Potassium – 688 mg
  • Vitamin k – 1.3 mcg
  • Vitamin E – 1.2 mg
  • Vitamin C – 376.7 mg
  • Vitamin B6 – 0.181 mg
  • Pantothenic acid – 0.744 mg
  • Folate – 81 mcg
  • Niacin – 1.789 mg
  • Vitamin B2 – 0.066 mg
  • Vitamin B1 – 0.111 mg
  • Vitamin A – 1030 IU

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