Nutrients in Fruits and Their Benefits


Apricots are the best source of a range of antioxidants, including beta carotene, vitamins A, B1, B2, B6, C, E, and folate.

According to research published in Frontiers in Neuroendocrinology 1993, Apricots are rich in potassium, an element that often acts as an electrolyte. It is responsible for communicating nerve impulses and controlling muscle contractions and fluid motions throughout the body.

Vitamin A plays a key role in preventing night-blindness, a disease triggered by the lack of light pigments in your skin. In contrast, vitamin E is a fat-soluble antioxidant that goes right into your skin to shield it from free radical destruction. 


Apples produce a large proportion of protein, vitamin A, B1, B2, B6, C Folate (folic acid), potassium, and antioxidants, such as quercetin, catechin, chlorogenic acid, according to Self Nutrition Results. Studies say that eating apples can improve your well-being in several respects.


Bananas are a strong source of food, vitamins, potassium, different phytonutrients, and antioxidants such as catechins. Bana includes vitamins A, B1, B2, B6, C, and folic acid. 

Unripe, green bananas produce significant amounts of resistant starch and pectin, a type of dietary fiber.


Blackberries are made of vitamins C and K. The other vitamins are A, B1, B2, B6, C, and folic acid. Blackberries produce manganese minerals and are rich in fiber.

Blackberries contain multiple known allergens. However, there are occasional instances of true blackberry food allergy. Salicylates are naturally occurring compounds found in blackberries similar to aspirin. If you are or are not allergic to aspirin, you may display symptoms of allergies after consuming the fruit as per research published in the American Academy of Allergy, Asthma, and Immunology, 2018.


Cherries are filled with carbohydrates, proteins, fibers, vitamins C, and other vitamins A, B1, B2, B6, folic acid. Cherry also includes elements such as potassium, magnesium, and manganese.

Cherry is delicious and has many health advantages to bring. Not only can they consist of several active plant compounds that can help minimize inflammation, but they can also boost sleep, cardiac safety, and regeneration from exercise.


It is high in nutrients and vitamins, antioxidants which making it one of the healthiest citrus fruits you can consume. It includes significant quantities of carbohydrates, fats, fabrics, vitamins C and A, and other vitamins such as B1, B2, B6, and folate. It also includes thiamine potassium, magnesium, and amino acid.

Eating grapefruit tends to control insulin rates and hence reduces the chance of insulin resistance. Grapefruit consumption can also boost cardiac performance, as high fiber diets are correlated with lower rates of blood pressure and cholesterol. Grapefruit is highly high in potassium, a compound blamed for multiple cardiac disorders.


Apart from carbs, sugar, calories, and fibers. Also, have a good amount of copper, vitamin C, and potassium. Litchis contain antioxidants Epicatechin and Rutin.


Mango contains proteins, carbs, dietary fibers, copper folate, Vitamin A, B1, B2, B5, B6, C, D, E, K, niacin, potassium, riboflavin, manganese, thiamine, magnesium, copper, zinc, iron, phosphorous and calcium.


Cantaloupe has selenium, beta-carotene, lutein, zeaxanthin, and choline. It also contains B vitamins and Vitamin A, C, E, iron, zinc.


Oranges  — Vitamin C, Thiamin, Folate, Choline, Zeaxanthin, Fiber, Calcium, Potassium, antioxidants –hesperidin anthocyanins and lycopene.  Choline is good for nerve health, helps in the absorption of fat, and decreases chronic inflammation. Zeaxanthin help to reduce inflammation.


Peaches are rich in fibers, Vitamin C, A, K, E, potassium, copper, manganese, and niacin. They also contain a small amount of B vitamins, iron, phosphorous, zinc, niacin, folate, and magnesium.


Fibers in Pears help to maintain the regularity of the intestines by softening and bulking up stools.


Pineapple antioxidants, such as vitamin C and beta-carotene, copper, zinc, and folate vitamins and minerals, have properties that promote both males' and females' fertility.


Strawberries are rich in antioxidants, manganese, and vitamin C and also contain some folate and potassium.


Watermelons have about 92 percent water, but nutrients are soaked in this refreshing fruit. It has significant vitamin A, B6, and C levels, lots of lycopene, antioxidants, and amino acids. 


 Guava contains folate, a mineral that promotes fertility. Potassium in Guava also helps to control blood pressure levels. Because it contains about 80% water, it helps to keep your skin hydrated.

Photo by Jo Sonn on Unsplash

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