Early in human history, humans were hunters and gatherers. We gathered edible super fruits, seeds, and hunted small animals for our diet. As a primary part of the human diet, super fruits are not only nutritious but also essential to a healthy diet.
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In this article, we will explore super fruits, including their nutritional potential, health benefits, and special traits. Keep reading.
What makes a fruit healthy and nutrient-dense?
A healthy fruit is low in calories. It’s packed with fiber, vitamins, and nutrients. Several factors help determine if a fruit is nutrient-dense. These include its fiber, vitamin, and mineral content. However, keep in mind that it’s not always a good idea to overthink when choosing fruits. Most fruits come with benefits of their own. Consuming diverse fruits from time to time is the best way.
Let’s discuss the point further. Here is what makes a fruit more nutritious :
Nutrient to Chalorie Ratio:
A fruit containing dense nutrients and low calories is generally considered healthy. You can eat a lot of it without worrying about weight gain. Blueberries are an example of such fruits.
Rich in Micronutrients:
Fruits are one of the richest sources of vitamins for humans. They usually contain vitamin C, A, K, and B complexes. Fruits are often rich in minerals like potassium, magnesium, and iron.
High in antioxidants:
Fruits high in antioxidants are generally very healthy. Pomegranates and blueberries are examples of such fruits.
High Fiber:
Nutrient-dense fruits sometimes contain a high amount of dietary fiber. Fibers are helpful for digestive health, blood sugar, gut health, and even cholesterol balance. Apples and pears are some of these fruits.
Healthy Fat:
Most fruits contain sugar and carbs. However, fruits like avocado and olive can provide a good amount of heart-healthy fats.
Rich in phytochemicals:
Fruits are often rich in a high amount of phytochemicals. They include polyphenols, flavonoids, carotenoids, and more. Those components can have diverse health-friendly effects on our health.
What are the top 35 Most healthiest Super fruits of the world ?
There are so many healthy fruits. Here are the top 35 most healthiest super fruits of the world :
Lemons
Apple
Avocado
Grape
Orange
Raspberry
Banana
Blueberry
Cherry
Grape fruit
Kiwi
Mango
Berry
Cranberry
Papaya
Peach
Plum
Pomegranate
Watermelon
Strawberry
Pineapple
Figs
Pear
Passion
Honey dew
Guava
Tomato
Nectarine
Kumquats
Dates
Clementine
Tangerines
Goji berry
Acai berry
Blackberry
How do fruits provide essential vitamins and minerals?
Super fruits are rich in antioxidants, according to Harvard Health. They also contain bioactive compounds like flavonoids, which is their primary characteristic of nutrient density. There are thousands of fruits worldwide, but antioxidants and bioactive components are common among all of them.
Let’s further break down what else we can get from fruits. Fruits are rich in natural sugar. It is healthier than regular sugar and provides good energy. Unlike refined sugar, fructose does not cause sugar spikes. It protects you from diabetes and other forms of disease.
Fruits often contain vitamin C and antioxidants. They also provide vitamin A and other skin-friendly nutrients. Consuming fruit regularly can improve your skin health significantly.
Fruits contain flavonoids, potassium, and antioxidants. Those nutrients are especially important for heart health and wellness. Most fruits contain relatively lower calories. Fruits are one of the ideal foods for you if you are overweight.
Vitamin C, antioxidants, vitamin A, and minerals can also help you boost your immune system. Mango, papaya, and citrus are some common fruits for a better immune system.
Fruits also contain a good amount of water, keeping you hydrated. Watermelon, oranges, and even apples contain over 80% water. Fruits often support neurotransmitter function. This can lead to a natural mood boost.
How do fruits improve overall wellness?
Fruit improves overall wellness by providing micronutrients, antioxidants, phytonutrients, fiber, and energy. Let’s understand it slowly. What do we understand by overall wellness? It’s a term that refers to the overall good condition of your health. Many fruits have dense nutrients. But no fruits provide every nutrient that your body needs. Antioxidants are one of the components that work to maintain every part of your body. It will protect your body from oxidative stress and keep your cells healthy in all parts of your body. A specific fruit will provide specific benefits, with some overall benefits. So, eating different types of fruits daily can cover more areas of your wellness. Maintaining a diverse diet is the key to good health.
Which fruits improve digestive and gut function?
Fruits with high fiber and digestion-friendly bioactive enzymes are good for digestion. Kiwi is one of those fruits that have a high amount of soluble and insoluble fiber. It also contains actinidin, which breaks down protein. Pineapple contains bromelain, which is a digestion-friendly enzyme. Pineapples also contain healthy dietary fiber. Bananas are rich in fiber and have probiotic effects. Eating apples with skin can provide pectin, a good fiber that has probiotic and stool bulking effects. Citrus fruits are rich in soluble fiber and flavonoids, which reduce inflammation in the gut and digestive system.
Which fruits are best for skin health?
Fruits that are rich in antioxidants and vitamins like C and A are best for skin health. Fruits with good fat also improve the appearance and elasticity of the skin. Orange is one of the best fruits for skin health. It contains vitamin C and flavonoids. Oranges are known for their assistance in collagen production and healing sun damage. Mango contains vitamin A, beta-carotene, and vitamin C. Those nutrients are required for healthy skin and health. Tomatoes, strawberries, grapes, watermelon, pineapples, and avocados are some other skin-health fruits you can try.
How do fruits improve mental health?
Fruits can improve mental health. They protect brain cells and boost neurotransmitter function. Fruits also contain fructose, which breaks down into glucose that fuels the brain. Antioxidant fruits protect the neuron cells from oxidative damage. The fiber from fruits also improves gut health. It improves the gut-brain axis. Some fruits also improve the release of mood-regulating neurotransmitters like serotonin and dopamine.
Do fruits improve sleep quality?
Yes, fruits often contain components like melatonin, tryptophan, magnesium, and antioxidants. They play an active role in keeping you relaxed and improving the quality of your sleep. Some fruits also contain melatonin, which helps you sleep quickly and deeply. Cherries are one of the richest sources of melatonin. Bananas contain tryptophan, B6, and magnesium, which are essential for improving serotonin function. Mangos and avocados also contain stress-relieving components, improving sleep quality. Fruits also contain fiber, which can improve sleep quality by supporting gut health.
Organic or conventional fruits: which is better?
Organic fruits contain higher antioxidants and some vitamins than conventional fruits according to the Mayo Clinic. Organic fruits also have less chance of containing pesticides or other contaminants. It is better to take organic fruits. However, there are a few differences between them, and conventional fruits are often equally healthy. It is essential to maintain a healthy, diverse diet rather than strictly maintain organic food.
Should you eat fruits daily?
Yes, eating fruits daily is one of the healthiest habits you can develop. Fruits can potentially maintain your optimum health with their antioxidants and nutrients. It’s better to consume diverse fruits whenever possible. Fruits should be a part of your regular healthy diet. It’s not recommended to solely depend on fruits for proper health.
Final Thoughts
Fruits are a prehistoric healthy food for humans. A large portion of human existence depended on gathering wild fruits. So, fruits are the optimum go-to food for our ultimate well-being. They are rich in some of the most essential nutrients that actively support good health and longevity. In this article, we discussed the basics of super fruits.
You should read the basics of superfoods to get a holistic view.
Mr. Shariful Alam Pavel believes in natural living. To live a healthy conscious living, we need to eat green, live green. MyOrganic Bd is a green wellbeing brand, educating millions to live a better life with mother nature.
