A beauty nutritionist reveals 8 super fruits, healthy fruit snacks that have been the champion for 10 consecutive years, are low in calories and nutritious
Fruits are a source of many vitamins and minerals are high in fiber and provide a variety of health-promoting antioxidants that promote health and reduce the risk of disease. A US study found that lemon tops the list of high-nutrition and low calorie beneficial fruits, followed by strawberries, oranges, and grapefruits for 10 consecutive years since 2014. This time an American nutritionist once again discusses the nutritional content and benefits of these common fruits on the UK website Medical News Today.
8 Healthy Fruit Benefits
1. Lemon
Lemon is a citrus fruit that is rich in vitamin C and other antioxidants. Antioxidants are very important for human health and can clear free radicals in the body, which damage human cells and cause diseases such as cancer. Studies suggest that flavonoids in lemons have antibacterial, cancer-promoting and anti-diabetic properties.
Nutritional information of 1 lemon:
Calories 11 Calories
Carbohydrates 3.31 g
Fiber 0.1 g
Potassium 49 mg
Vitamin C 18.6 mg
Calcium 3 mg
2. Strawberry
Strawberries contain quinoline, a flavonoid compound that promotes heart health, while fiber and potassium are also good for the heart. One study found that women who ate 3 servings of strawberries a week had a lower risk of heart disease. In addition, strawberries also contain quercetin, which is a natural anti-inflammatory compound.
Nutritional information for 1 serving (3 pieces) of strawberries:
Calories 17 Calories
Carbohydrates 4.15 g
Fiber 1.1 g
Calcium 9 mg Magnesium
7 mg
Potassium 83 mg
Vitamin C 31.8 mg
3. Orange
Orange is a sweet citrus fruit that is rich in vitamins and minerals. Orange is a rich source of vitamin C, a medium-sized orange that provides the vitamin C needed daily. Vitamin C acts as a powerful antioxidant in the body and is important for immune system function.
Nutritional information of 1 medium orange:
Calories 65 Calories
Carbohydrates 16.27 g
Fiber 3.4 g
Calcium 61 mg
Magnesium 14 mg
Potassium 238 mg
Vitamin C 63.5 mg
4. Grapefruit
The flavonoids in grapefruit help prevent cancer, inflammation and obesity. In addition, one study found that the tannins in grapefruit have anti-cancer properties, are particularly effective against breast cancer, skin cancer and leukemia, and help support healthy bones.
Nutritional information of half a grapefruit:
Calories 52 Calories
Carbohydrates 13.11 g
Fiber 2 g
Calcium 27 mg Magnesium
11 mg
Potassium 166 mg
Vitamin C 38.4 mg
5. Apple
Apples are high-fiber fruits that not only contribute to heart health and promote weight loss. The pulp in apples helps maintain good intestinal health. Apples also contain quercetin, which helps fight cancer. One study found that eating apples reduces the risk of diabetes and heart disease.
Nutritional information of 1 medium apple:
Calories 95 Calories
Carbohydrates 25 g
Fiber 4.4
g Potassium 195 mg
Calcium 11 mg
Vitamin C 8.4 mg
6. Pomegranate
A recent study on the health benefits of pomegranate found that pomegranates contain high levels of polyphenols that have anti-inflammatory effects that help prevent brain-related diseases such as Alzheimer’s and Parkinson’s disease. Studies have also shown that pomegranate helps control the growth of prostate cancer cells. One pomegranate contains 46 micrograms of vitamin K, which is important for strong bones and cells.
Nutritional information of 1 pomegranate:
Calories 234 Calories
Carbohydrates 52.73 g
Fiber 11.3 g
Potassium 666 mg
Calcium 28 mg
Vitamin C 28.8 mg
7. Banana
One medium banana contains 422 mg of potassium, which helps the body control heart rate and blood pressure. Bananas are also a good source of energy, with one banana containing 105 calories of calories and 26.95 grams of carbohydrates. Bananas are high in fiber, which helps with bowel movements and treats stomach problems such as ulcers and colitis.
Nutritional contents of 1 medium banana:
Calories 105 Calories
Carbohydrates 26.95 g
Protein 1.29 g
Fiber 3.1 g
Calcium 6 mg
Magnesium 32 mg
Vitamin C 10.3 mg
8. Blueberries
Blueberries also contain anthocyanin, a powerful antioxidant that prevents the risk of heart disease, stroke, and cancer. Blueberries also contain strass, a compound that protects nerves and reduces the chances of arteriosclerosis.
Nutritional Facts for 1/2 cup of blueberries:
Calories 42 Calories
Carbohydrates 10.72 g
Fiber 1.8 g
Calcium 4 mg
Potassium 57 mg
Vitamin C 7.2 mg