Fruits are all said to have good nutritional value since they contain a lot of vitamins and minerals per serving, and varieties like avocados and coconuts contain healthy fats. They come on three colors- Black, Red and sometimes in purple. It boosts immune function by helping the body to absorb iron from plant-based foods. Know more about it:  Avocado 12 Proven Health Benefits | Side Effects | Avocado Facts. Papaya leaves are used for treating Malaria and their stems and bark are used for making ropes! 1. Common types of fruits that are readily available include: Apples and pears; Citrus – oranges, grapefruits, mandarins and limes Nutrition Facts: Also known as Musk melon and honeydew, it is a very fragrant and sweet fruit which originated in Ancient Armenia. Know more about it: 10 Health Benefits of Durian Fruit and Nutrition Facts | Side Effect. Try boxes of raisins, fresh grapes, dried fruit trail mix, carrot and celery sticks or make your own frozen 100% fruit pops. Just for example, watercress and Celery hold just 11 and 16 calories per 100 g … These berries are low fat and high fiber fruits with a rich composition of Vitamin C and Vitamin K. It is particularly high in trace metal, Manganese. If you see all green colored items from the produce section- like spinach, Green apples, Kiwis etc, go back and swap one of the items for oranges, strawberries or blueberries. Trivia: If you consume water right after chewing on a gooseberry, it gives it out a sweet aftertaste. Fruits are nature’s treat for humans. Health Benefits: It is a low calorie fruit which has impressive antioxidant properties, improves blood flow, lowers bad cholesterol in the body, is anti-bacterial and anti-fungal in nature, expedites cell repair and aids weight loss. It contains no sodium, very little fat, and no cholesterol. Trivia: Starfruit needs warm humid climate for best growth. … 11 Amazing Health Benefits of Fruits. In this article, we look at the nutrition and the many and varied health benefits of these and other fruits you can find in the supermarket. Health Benefits: Goose berries enhance digestion, have strong anti-oxidant properties, improve the quality of hair, boost calcium absorption in the body, relieve from menstrual cramps and is very effective in controlling diabetes. Each color fruit and vegetable has unique nutritional benefits that are important to our health. It is a native of Middle East and Western Asia. The term chokeberry comes from the fact that this berry leaves a sensation in the mouth and throat making it feel dry like partial choking! They are also easy to digest. Fruits and veggies come in a variety of different colors. Grapes come in green, black , red, yellow and even blue color! Orange Guava is high energy and high sugar fruit with an impressive proportion of dietary fiber. The smell and appearance of Jackfruit is akin to Durian but they are not a related species. vitamin A, a compound that is important for healthy skin and eyesight. 5%-6% of lemon is made of Citric acid which makes it very sour and tarty. Pineapple leaves are used to produce the textile fiber Pina which is widely used in weaving cloth for formal clothing in Philipines. Know more about it: Cherimoya 7 Health Benefits & Nutrition Facts | Side Effect. Nutrition Facts: This fruit belongs to the Genus Durio and has hard thick and thorny covering. Trivia: Botanically, Passion fruit is a berry and have four common varieties viz. Oranges have a high content of water and an impressive composition of Dietary fiber and Sugar. Blueberries are another superfood that can provide many health benefits. I find your article very refreshing and helpful, I travel widely and lecture in many countries and so I have tasted a number of the fruits listed, but to be honest for years I take one or two passion fruit every morning and also Kiwi fruit. Yellow, purple, Panama and Banana. Grapefruits have a rich water content and contain carbohydrates with a high sugar proportions. Know More: 10 Health Benefits of Pears and Nutritional Facts. They can grow even without regular watering. Half a grapefruit contains the following nutrients: The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity. Fruits are usually eaten raw, although some varieties can be cooked. Its a very interesting and informative article. A very few people know this that Apples originated in Central Asia and not in the west. Health Benefits: Great for digestion, Keeps you well hydrated, cleanses colon and encourages good fats in the body. They are natives of Middle East. Trivia: Watermelons have a lot of seeds inside but there are hybrids created some 50 years back to give out seedless melons. Grapefruits are sour fruits full of health-inducing vitamins and minerals. Majority of day-to-day used vegetables are very low in calories and saturated fats. 20 vegetables and their health benefits. In Victorian Britain Oranges were gifted dueing Christmas. Nutrition Facts: Cherry is a stone fruit from genus Prunus and is popular in its sweet form. Nutrition Facts: Dates are one of the oldest cultivated edible fruits and are believed to have originated somewhere around Iraq. They are also rich in Manganese and Copper. • Keep bite-sized fruits and veggies on hand for on-the-go snacks. Bananas also contain plenty of carbohydrates which are the body’s main source of energy. Trivia: Only those Plum trees that bear white flower produce plum fruit whereas the other species which is laden with pink flowers is essentially a flowering plant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases. This means they can help improve gut health and heart health. Trivia: The blossoms of figs are inside the fruit which give rise to so many tiny seeds that are edible and make it crunchy. Know more about it: Dates 14 Health Benefits You Should Know Before Eating It. You can also derive a healthy composition of trace metals like Magnesium, Manganese, Potassium and Zinc. They believe that god himself made these berries to feed the children  during famine. Fruits is what keeps me healthy, active & free from complications & gives me a healthy baby at the end of a 9 month period. Health Benefits: Quince are known for their antioxidant properties, aid weight loss, control bad breath, is anti-bacterial, fights cancer, strengthens immune system, protects from free radical damage and is good for blood purification. Raisins are sun dried grapes. Fruits Benefits in Urdu: There are huge Fruits benefits in Urdu that are listed in the below list or picture. Mango is a rich source of Vitamin A, Vitamin B6, folate and Vitamin C. The nutrients in form of mineral and trace metals are present in strictly moderate quantities. Fruits are a great-tasting way to get vitamins, minerals and fiber and to gratify your sweet tooth without loading up on calories. Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Nutrition Facts: Kumquat belongs to the family Rutaceae and resembles oranges closely in terms of appearance and taste. Know more about it: 9 Health Benefits of Cantaloupe and Nutrition Facts | Cantaloupe. One fully grown and matured pomegranate contains over hundred of edible seeds. Trivia: Cherimoya tree is known as Tree of Ice cream; it is all thanks to the creamy and tasty fruit it bears. 25 Healthy fruits and their benefits. Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. It is rich indietary fiber and is a healthy source Vitamin B3, Vitamin C and Vitamin E. The mineral and trace metal composition is present in moderate quantities. Your email address will not be published. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. Dates are high energy, dietary fiber and high sugar fruit. Nutrition Facts: Pears come from genus Pyrus and family Rosaceaea. Health Benefits: They lower blood pressure, are great for your heart, protect from diabetes, improves mood and helps in treating diarrhea. Health Benefits: Grapefruit is known for its antioxidant properties, keeps you well hydrated, gives radiant skin, reduces risk of stroke, controls high blood pressure, has cancer preventing characteristics and prevents Asthma. Fruits - Vegetables & Their Benefits. Kiwi tree produces fruit for over 30 years and can survive for up to 50 years. Nutrition Facts: Olives come from the family Oleaceae and is widely cultivated for its fruit as well as their oil. Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These substances can provide several health benefits, as mentioned below . A medium banana also contains the following nutrients: A banana is an excellent fruit to use to thicken a smoothie. Raspberries are more adapted to colder climates but a few varieties tend to grow in tropical climate as well. ), and different flavored should be encouraged to get maximum health benefits. It is high in dietary fiber and is rich source of Vitamin A, Vitamin B6 and Manganese. Know More: Persimmon Fruit 7 Health Benefits & Nutrition Facts | Side Effects. Potassium helps the body control heart rate and blood pressure. Pears are a very safe fruit with moderate composition of Vitamins and minerals in them that make up 1-4% of dietary requirement with a 100 grams serving. Common Fruits in Nigeria and Their Health Benefits. Among those benefits of apricot is this fruit is rich of potassium even in dried form.. It is a rich source of Vitamin B2, B3, B5, b6, B9, C, E and K! Health Benefits: Loquat protects from Colon Cancer, improves skin health, maintains blood pressure, increases blood formation, strengthens bones, improves eye sight and protects from Cancer. Acai berries are made up of 23% Carbohydrates, 71% of fats and 6% proteins. Trivia: The leaves of Guava have a toxin which discourages the growth of any other plants near a Guava tree. Vegetable nutrition has widely drawn the attention of fitness-conscious as well as food scientists alike for their proven health benefits. Trivia: Grapefruit actually evolved from another fruit which is native to Indonesia and Malaysia. They are high in antioxidants, cure constipation, prevents gastrointestinal disorders, is good for skin, reduces the risk of Colon cancer and regulates blood pressure. Nutrition Facts: Though it has “grape” in its name but grapefruit is not related to them in anyway and look more like oranges. Nutrition Facts: They come from Rosaceae Family and are a rich source of carbohydrates. Health Benefits: Pomegranates lower high blood pressure, Protect from heart diseases, reduce the risk of developing cancer, boosts immunity, hydrates your body, lowers anxiety and stress and keeps plaque from building on your teeth. Lychee is also used in perfume and it has a classic combination with Rose perfume and rose flavor. Black mulberries are known to have the best taste. Fruits contain fiber, phytochemicals and a variety of minerals and vitamins, particularly vitamins A, C, E and K, according to the University of Arkansas Division of Agriculture. Know More: Lemon Health Benefits With Warm Water & Honey. Health Benefits: Mango is rich in anti-oxidants, improves eye health, lowers cholesterol, improves digestion if taken in moderation and boosts immunity. Know more about it: Apple 9 Proven Health Benefits & Facts That Make It Healthiest. Trivia: 11 pounds of olives need to be pressed to produce 32 ounces of Olive oil. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat. Required fields are marked *, Copyright © 2020 | Privacy Policy | Sitemap | Contact Us. Olives are high energy and are majorly made up of mono-unsaturated fats which makes them super healthy. Trivia: Cranberries are used by Native American as color dye and used stewed cranberries to cure arrow wounds! It contains high proportion of Sugar and dietary fiber. Fruits and vegetables are rich in essential micronutrients, dietary fiber, and bioactive compounds. It is a rich source of Vitamin B1, B6 and Vitamin C. Amongst the trace metals, it contains high quantities of Magnesium and Potassium. Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. Health Benefits: It is a very rich anti-oxidant, is good for teeth and gums, is good for digestion, helps in diabetes management, improves vision, nurtures pregnancy and balances electrolyte levels in the body. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential. Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate. Trivia: Cantaloupe was introduced to America the the great explorer Christopher Columbus. Among the tropical fruits, pineapple is a nutrition superstar. Nutrition Facts: Gooseberries come from the same species as currants i.e Ribes. Controls Blood Sugar Levels. Limes work well in savory foods. Trivia: Grapes are new to America and were brought here some 300 years ago. Watermelon has 92% water, one of the highest percentages in any fruit. Half an avocado contains the following nutrients: Avocados also contain folate, vitamin A, and beta-carotene. Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percent of a person’s daily value of vitamin C. A 141 g orange also contains the following nutrients: Vitamin C acts as a powerful antioxidant in the body. Health Benefits: It has strong anti-oxidant and anti-inflammatory properties, keeps your body well hydrated, is great for your facial skin, has anti-cancer properties, protects liver and its juice cures UTI (Urinary Tract Infection). These include: The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg): Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A. The flesh of this fruit is quite sour. It also has a healthy combination of Magnesium, Manganese and Potassium. Besides being a good source of vitamins and minerals, it is known for its ability to ... 2. So, I have brought a list of 20 top vegetables highly nutritious for your well being. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking. Now that you have known about the fruits, let’s learn on the vegetables and their respective health benefits. Know More: Raspberry 8 Health Benefits and Nutrition Facts. Know More: Sapodilla Health Benfits and Nutrition Facts. Fruits come in all shapes and sizes, and different fruits have different health benefits. Trivia: White Mulberry plants are used in Sericulture which means rearing of silk worms. Nutrition Facts: Mango is supremely tasty fruit which belongs to the genus Mangifera and is anative of South and South East Asia. Health Benefits: It slows down ageing, prevent cancer, treats anemia, controls diabetes, improves cardiovascular health, boosts immunity, promotes hair growth, purifies blood and cures chronic constipation. It is particularly known for its trace metal composition which has Manganese, Magnesium, Potassium and Phosphorus. It has a high water content and is moderately composed fruit as far as other vitamins and minerals are concerned. Cherimoya is a sensitive fruit and gets spoilt really fast because of which it is usually available only locally where it is produced. All kinds of citrus fruits have many benefits due to their high levels of vitamin C. Some of the most commonly-known fruits in the list of citrus fruits are lemons, limes, grapefruits and oranges. Health Benefits: It alleviates constipation, prevents Anemia, provides instant energy, is good for heart, controls diarrhea and is generally good for regulating digestion. For the best results, add a variety of fruits to the diet. Combats cancer. Trivia: There are over 200 varieties of Raspberries but only two are grown. Tel 727-449-8080 Menu On/Off Home Health Benefits: It protects from Cancer, lowers blood pressure, acts as a colon cleanser, improves eye sight, increases hemoglobin, aids digestion, boosts immunity, ensures cardiovascular health and alleviates the symptoms of Asthma. Read more about the benefits of pomegranate juice. Health Benefits: Papaya is beneficial in bettering the eyesight and maintaining eye health, lowers cholesterol, aids healthy weight loss, boosts immunity, controls diabetes, improves digestion, reduces menstrual cramps and pain, promotes healthy skin and is good for hair growth. They are known to increase libido and are considered natural aphrodisiac. Quince just like Apples, oxidize very fast on exposure to air. People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor. It has a high content of Vitamin A, Folate, Vitamin C and Magnesium. Trivia: About 3000 varieties of pears are grown world wide and China is their largest producer. The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon. Benefits – Bananas are praised for their potassium content, but the level of this mineral is actually quite average in comparison to other tropical fruits. Ounce for ounce, kiwi fruit has more vitamin C than oranges, as much potassium as bananas, and four times as much fiber as celery. Lycopene is associated with the potential to reduce the risk of prostate cancer, but the scientific evidence to date is insufficient to support those benefits, according to NYU Langone Medical Center. Trivia: Lemon acts as a natural bleaching agent. Know More:  11 Health Benefits of Kiwi fruit & Nutrition Facts. It also contains Vitamin B3, B5, B6 and Folate. Nutrition Facts: It is the only member of genus Litchi in Soapberry family. The largest producers of Kiwi fruit are New Zealand, Italy and Chile. 1. It is good for controlling blood pressure, cleanses colon, lends instant energy, is anti-inflammatory, aids faster healing, prevents Osteoporosis, controls blood sugar level and reduces bad cholesterol in the body. It is a very rich source of Vitamin C and Manganese. Try adding frozen pineapple to smoothies. Trivia: For Native Americans blueberries are nothing less than divine. It generally contains seeds. Trivia: Durian is not a great fruit if take in excess by those who want to shed weight but is a great addition to a weight loss regimen in limited quantities. Mango tree is national tree of Bangladesh. Lemons contain vitamin C and other antioxidants that benefit health. The pectin in apples helps to maintain good gut health. Like other citrus fruits, they contain vitamin C and other antioxidants. Raspberries are high energy fruits with very high concentrate of Dietary fiber. • Top yogurt, oatmeal and cereal with berries or sliced fruit. This can lower the risk for diabetes and heart disease. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate. Rest of the other nutrients are found in smaller quantities in Mangosteen. Sweet cherries are high energy and high fiber fruits with a very moderate composition of Vitamins and minerals. A-All forms of fruits and veggies count! Antioxidants are essential for human health. Best passion fruits have smooth to slightly wrinkled skin and are heavy for their size. • Make adding fruits and veggies to meals a snap by cutting them up and keeping them in the fridge. Nutrition Facts: Loquat belongs to family Rosaceae and is a native to South- Central China. A 2014 study ranked “powerhouse” fruit and vegetables by high nutrient density and low calories. The seeds provide plenty of dietary fiber per serving. Nutrition Facts: Papaya is the sole species in the genus Carica and is a native to tropics ofAmerica. People can enjoy fresh pineapple by itself or in fruit salads. The largest trees of this species can reach up to 75 feet in height! Dec 14, 2015 - Eat a Rainbow of Vegetables & Fruits. Health Benefits: Watermelon is excellent for your heart, improves bone health, shaves off the fats, boosts immunity function, expedites cell repair and soothes muscles. They are sturdy and can stand salt water and need a lot of sunshine. Peach oil is an excellent moisturizer and ancient Romans used to call them Persian apples. Apples make a quick and easy addition to the diet. Know more about it: Blackberries 11 Health Benefits & Nutrition Facts | Blackberry. The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis. In Ancient China they were believed to improve the fertility of women. > Fruits are good for bones, teeth and reduce the risk of age related degenerative diseases; > Fruits regulate blood pressure, lower down cholesterol and are therefore excellent for heart health; > Fruits are better than any cosmetic product for keeping your facial skin youthful, reducing spots and delaying the ageing and wrinkling; Different types and colours of fruits and vegetables contain different combinations of important nutrients, like fibre and vitamins, which our bodies need to stay healthy. It is one of the healthiest oils in the world. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers. • When eating out, ask if you can substitute a fruit cup or side salad for fries and other less-healthy sides. Persimmons have astringent properties and the unripe one can leave a dry trail in your mouth like acid. Cherry has thousand varieties but only ten are produced commercially. It is a low fat, high carbohydrate and high fiber fruit. Health Benefits: It strengthens immunity, protects from common diseases like cold and flu, aids weight loss, regulates ideal blood pressure, improves digestion, alleviates fever, brightens skin tone, restores electrolyte balance and application of skin removes scars and spots gradually. Grapefruit is made 75% of water and if freshly squeezed juice is frozen immediately then it retains all its goodness for up to a week! About 2.5 pounds of grapes go into making one bottle of wine. 11 grams of Carbohydrates of which 2 grams is Dietary fiber. Otherwise, juice a lime and add to hot or cold water for a refreshing drink. Protects your heart. Persimmon fruit is a rich source of Vitamin A, Vitamin B6 and Vitamin C. It is particularly loaded with Manganese. Trivia: Kiwi does not self pollinate and needs one male and female variety to reproduce. Pineapple. If your child is only eating one or two of their 5-a-day at the moment, try setting their weekly goal at a realistic level that you would be happy with (maybe 3 or 4 fruit … Know More: 10 Health Benefits of Mango and Nutrition Facts. Nutrition Facts: Figs are from the family- Moraceae and genus Ficus. • Make fruit … Know More:  13 Health Benefits of Grapefruit and Nutrition Facts | Grapefruit. No wonder I always crave for all kind of fruits whenever I am pregnant. It is a rich source of Vitamin C, Vitamin B6 and has rest of the Vitamins and minerals in moderate quantities. Dried Apricot for Excellent Source of Potassium; When talking about dried fruits perhaps the most popular one is dried apricot because the health benefits of eating dried apricots are no longer a secret. Like fruits, Vegetables have also great benefits for health. This fruit is a high energy and high carbohydrate fruit. Trivia: Lychees do not ripe after being harvested. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties. The juice of one lime provides the following nutrients: Read more about the benefits of limes and lime water here. Health Benefits: Strawberries are great for your skin, Boosts memory, help in digestion, lower the risk of cardiovascular diseases, reduce inflammation, good for your eyes and promote strong immune function. Fruits - Vegetables & Their Benefits Apples. Health Benefits: Plums restore lost electrolyte balance, relieve from constipation, good for eye sight, have anti-cancer capabilities, lower cholesterol levels, acts as laxatives, lowers blood glucose levels and detoxifies the body. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Health Benefits: They keep you well hydrated, flush toxins from the body, help in managing asthma, prevents heart diseases, reduce fatigue, aids digestion and is good for bone health. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Nutrition Facts: Sapodilla is a sturdy evergreen growth native to Mexico, Central America andCaribbean. Read more about the health benefits of lemons and lemon water here. 3) … The fiber and potassium in strawberries can also support a healthy heart. They need sunny days to grow well and are drought tolerant. Pears have a high dietaryfiber and sugar content. People can also use them in baking as a natural sweetener or to make banana bread or pancakes. It contains significant amount of Vitamin B1, B2, B6, Folate and Vitamin C. It also has a rich composition of trace metals like Manganese, Magnesium and Potassium. Cushions joints. Nutrition Facts: Kiwi is a berry and is native to Northern China with some species originating from India and Siberia as well. Like other berries, blackberries contain health-boosting anthocyanins. The 20 Healthiest Fruits on the Planet. Know More: 10 Health Benefits of Kumquat and Nutrition Facts. Carrots, butternut squash, pumpkin and sweet potato are all good sources of this vitamin – hence the saying that carrots will help you to see in the dark. > Fruits are good for bones, teeth and reduce the risk of age related degenerative diseases; > Fruits regulate blood pressure, lower down cholesterol and are therefore excellent for heart health; > Fruits are better than any cosmetic product for keeping your facial skin youthful, reducing spots and delaying the ageing and wrinkling; > Fruits promote healthy hair growth, reduce hair fall and prevent premature greying. Trivia: Apricots are natives of Asia, from where they spread to Persia, Europe and finally to the US. Grapefruit. It is a summer fruit and has over thousand varieties. Trivia: Jackfruit is the largest tree borne fruit and can weigh up to 50 kilos when completely grown up and reach up to a size of one meter! Know More: Passion Fruit 10 Amazing Health Benefits And Nutrition Facts – Side Effect. Health Benefits: Peach is a perfect snack for weight losing diet, reduces hair loss, acts as natural de-worming agent in the intestines, is a natural diuretic, control diabetes, inhibits tumor growth, strengthens kidney function and improves the quality of sleep. Burning olive oil reduces its goodness significantly, this is why unlike other oils you can add the vegetables for cooking when olive oil is still heating. Controls blood pressure. In this post, we’ll be looking at a list of popular fruits in Nigeria and their health benefits. It is low in calories and high in dietary fiber. Nutrition Facts: Pineapple is a tropical fruit and finds its origin in area between Brazil and Paraguay. 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