Most Nutritious Fruits

Foods high in bad fats, sugar and chemicals are directly linked to many negative emotions, whereas whole, natural foods rich in nutrients - foods such as fruits, vegetables, grains and legumes - contribute to greater energy and positive emotions - Marilu Henner

Colorful, different shapes and sizes, fruits seem to be nature's candy. And unlike man-made candy, there are many nutrients and vitamins present in fruits. Fruits are enjoyed in desserts, salads, and even cooked. All fruits are good for health, and their consumption reduces the risk of many diseases.

Health Benefits of the 10 Most Nutritious Fruits

Avocado
A native fruit of Mexico and South America, the avocado is considered one of the most nutritious fruits in the world. They are high in Vitamin B, E and K. They have a high content of fat, so they can be used in purely vegetarian diets as a substitute for meat, but should be consumed in moderation. They help in lowering cholesterol levels and protect against heart diseases.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
240 (1005 kJ)	12.8 g	22 g	727 mg

Pomegranates
This fruit is rare in most Western regions, but look out for it, since its nutritional value is very high. A glass of pomegranate juice provides 16% of an adult's Vitamin C, intake and it's also a good source of Vitamin B and potassium. It helps in lowering of blood pressure, better oral health, and reduces diarrhea.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
234 (980 kJ)	52.7 g	3.3 g	666 mg

Guava
The guava is easily a superfruit in terms of nutritional value. A most nutritious fruit, it is packed with nutrients like Vitamin A and C, manganese, folic acid and potassium. A single guava contains about four times the vitamin C of an orange. It's good for the skin, has anti-bacterial properties, and helps lower cholesterol.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
112 (469kJ)	23.6 g	1.6 g	688 mg

Kiwifruit
The kiwi is distinctive for its unusual appearance and sweet yet tangy taste. Excellent source of Vitamin C and E, and its edible skin is good for dietary fiber. Kiwifruit acts as a blood thinner, preventing blood clots, and helps in asthma. This fruit is especially healthy for young children.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
55.5 (232kJ)	13.5 g	0.4 g	302 mg

Grapefruit
A member of the citrus family, the grapefruit offers various health benefits. It's famous for helping in weight loss and cutting down cholesterol in our bodies. It has folic acid and potassium, great nutrients for protecting your heart and preventing cancer. It is a fiber-filled fruit, but low in calories.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
96.6 (404 kJ)	24.5 g	0.3 g	311 mg

Watermelon
The humble watermelon, a summer favorite, is much more nutritious than you think. It has a high content of lycopene, which lowers the risk of all kinds of cancer. It's a good source of Vitamin B, A and C, as well as fiber. It has no fats or cholesterol. Be sure to take this most nutritious fruit along on your picnics!

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
46.2 (193 kJ)	11.6 g	0.2 g	173 mg

Berries
Strawberries, blueberries, raspberry, in fact all berries, are a good source of Vitamin C and E, potassium, and lutein which improves eyesight. Berries have been known to help in preventing cancer and bladder infections. They are also good as anti-oxidants.

Strawberry

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
48.6 (203 kJ)	11.7 g	0.5 g	233 mg

Blueberry

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
84.4 (353 kJ)	21.4 g	0.5 g	114 mg

Mango
Name the nutrient, the mango has it! The king of fruits has Vitamin A, B, C, E, K, and minerals like potassium and calcium. The presence of gallic acid makes the mango a great blood cleanser. Mangoes also restore energy and are good for the skin.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
107 (488 kJ)	28.1 g	0.4 g	257 mg

Apples
Apples are good for controlling blood sugar and act as a good antidepressant. Apples help in reducing cholesterol and the risk of cancer. They help in weight-loss. Their skin contains quercetin which protects against Alzheimer's disease. So don't peel your apples!

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
65.0 (272 kJ)	17.3 g	0.2 g	134 mg

Papayas
The papaya fruit aids in digestion which also makes it an aid in weight-loss diets. It's a natural storehouse of nutrients like Vitamin A, C, E and potassium. It helps in improving eyesight. Smokers should include it in their diet, as smoking causes deficiency of Vitamin A, and papaya helps restore it.

Calorie Information	Carbohydrates	Fats & Fatty Acids	Potassium
54.6 (229 kJ)	13.7 g	0.2 g	360 mg

Fruits are a fun way to introduce nutrients into children's diets, as most kids prefer eating fruits over vegetables. All fruits are nutritional, so eat a wide range of fruits, don't just stick to one kind of fruit. Try to have a new fruit every other week, as each fruit tastes different and has different health benefits. For variety, try cutting up different fruits and making a fruit salad. Chopped, peeled or whole, fruits are nature's candy packed with nutrients.