Also known as the Chinese gooseberry, kiwi is great for your health.
It’s high in vitamin C and a good source of fiber, potassium, folate, and vitamin E. It’s also a good source of carotenoids, including lutein, zeaxanthin, and beta carotene, which support eye health and become more dominant as fruits ripen.
Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.
These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin.
One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation.
Coconut. Although not actually a fruit but a nut, Dr. Ong included this on the list. Sugar from coconut is all natural. That is why it is recommended to people with diabetics. Studies have shown that it has a low glycemic index (GI) of 35, which is much lower than the 54 GI, which nutritionists consider as safe for people who have to watch their blood glucose level. “It has also glumatic acid, the same ingredient present in Viagra,” says Benjamin Lao, president of Lao Integrated Farms Inc., based in Bansalan, Davao del Sur.
One American health magazine hails coco water as “America’s healthiest beverage” for providing enhanced hydration, essential nutrition and all five essential electrolytes (calcium, potassium, magnesium, phosphorus and sodium).
When compared with a popular sports drink per 100 milligrams, coco water has more potassium (294 milligrams versus 11.7 milligrams), less sodium (25 milligrams versus 41 milligrams), more chloride (118 milligrams versus 39 milligrams), more magnesium (10 milligrams versus 7 milligrams), and less sugars (5 milligrams versus 6 milligrams).
Strawberries are a great source of antioxidants — especially vitamin C. Just one cup of halved strawberries packs about 150% of your daily value. The same serving also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for a minimal number of calories. Use their sweetness to create wonderful desserts!
As with any fruit, buy locally, eat seasonally, and always buy organic. Better yet, grow what you can yourself, if permissible. Nothing beats a ripe pear! Fruit cocktail pears can frighten many to never venture into the joy of the fresh variety. It requires some finesse with ripening time but once you learn what ripe pears feel like, they are number one hands down.
CONTROVERSIAL: Pears are better than apples. I said it. A good pear blows a good apple out of the water. Apples are just convenient and consistent but nothing special when it comes to taste. Pears are underrated.
I came here specifically to see if pears made the list and I’m pleasantly surprised. So juicy and delectable, and don’t have weird aftertaste like some fruits. If you want that apply crunch, go for an Asian pear.
I absolutely love pears , especially Barlett pears , they are so awesome in oatmeal with cinnamon for breakfast . Pears so juicy with yummy juice and I love pear juice .
Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.
Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.
One medium apple containsTrusted Source the following nutrients:
25.13 g of carbohydrate
4.4 g of fiber
195 mg of potassium
11 mg calcium
8.4 mg vitamin C
Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.
Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties.
One study found that people who ate whole apples were 30 percentTrusted Source less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease.
Read more about apples.
How to eat apples
Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking.
“Blueberries are a nutritional powerhouse,” says Lon Ben-Asher, M.S., RD, LD/N, a nutritionist at Pritikin Longevity Center. “They contain anthocyanins, which are phytochemical flavonoids that give them a blue/purple color and act as antioxidants that kill free radicals.”
Along with the antioxidants reducing inflammation in the body, blueberries are also rich in numerous vitamins and minerals, including vitamin C, vitamin K and manganese. Blueberries are also a rich source of soluble fiber, which is “important in reducing cardiovascular disease and helping to blunt the glucose spike in people with blood sugar compromise,” says Ben-Asher.
Avocados are packed with healthy fats, like omega-3 fatty acids, which improve heart health.
It’s important to consume healthy fats because, “some vitamins, such as vitamins A, D, E and K, are fat-soluble meaning that our bodies need fats in order to absorb and utilize them,” says Christensen.
Watermelon is a popular summer fruit in India. They are often used in juices and other refreshing beverages. Did you know that watermelons are also a great source of Vitamin C? They are also a good source of potassium and magnesium. Watermelons are a low-calorie food, so they are a great choice for people watching their weight.
9 Cantaloupe Comes Loaded With Beta-Carotene and H2O
While watermelon gets much of the melon hydration hype, cantaloupe’s water content is nothing to take for granted.
Not only will cantaloupe hydrate you on a hot day (or a cold day, for that matter) due to its 90 percent water content — you’ll also score other impressive nutrients with each slice.
For example, one large wedge of cantaloupe contains 37.4 mg of vitamin C, according to the USDA, which is almost 42 percent of your DV, making it an excellent source. You’ll also get 1 g of fiber (almost 4 percent of your DV) with each large wedge — and hey, maybe it’s an excuse to have more than one slice.
Cantaloupe also delivers on vitamin A — with each large slice you score 172 mcg of the vitamin, notes the USDA, which is 19 percent your DV, making it a good source. You’re also getting an impressive amount of beta-carotene — 2060 mcg, according to the USDA. Beta-carotene is what gives cantaloupe its orange hue, and is a “provitamin” according to the University of Rochester, which means your body uses it to make vitamin A.
Other than eating cantaloupe by the slice, try adding cubes to a salad, serve it as an appetizer along with prosciutto, or even throw some slices into your glass of sparkling water to naturally sweeten it up.
RELATED: 11 High-Fiber Foods to Add to Your Diet
Raspberries are also full of antioxidants and nutrients called polyphenols that decrease oxidative damage. Like their “blue” berry cousin, they’re high in fiber to aid in digestion, blood glucose control and weight loss.
There’s more, too. Raspberries also are great sources of:
Somehow, too, raspberries manage to taste sweet despite being low in sugar. They’re great to eat on their own or as a flavorful addition to various dishes or smoothies.
By the numbers: One cup of raspberries contains about 64 calories, 8 grams of fiber and 5.4 grams of natural sugars.