A strictly meat and potatoes diet may taste good, but it won't give your body what it needs. According to dietary guidelines developed by the USDA Center for Nutrition Policy and Promotion, people should eat approximately five to nine servings of fruits and vegetables every day to give their bodies the essential vitamins and nutrients they need. Fruits in particular contain large amounts of essential vitamins and should be a part of everyone's daily meal plan.
Apricots
Though relatively small, apricots contain large amounts of essential vitamins. According to Dr. William Sears, apricots contain high amounts of beta-carotene, potassium and fiber, as well as iron, calcium, vitamin A, zinc, vitamin K and folic acid.
Oranges
While most people know that oranges contain vitamin C, you might not know what part of this fruit contains the most vitamin C. Though it's the most bitter part of an orange, the white membrane directly under an orange's skin also contains the most vitamin C, notes Dr. Sears. If you can handle the slight bitter taste, leave the inner membrane on your peeled oranges to get even more vitamin C.
"Superfruits"
Medical scientist Paul Gross, Ph.D., author of the book "Superfruits," lists a number of "superfruits" high in nutritional benefits. Of the 20 superfruits singled out by Gross, figs gain top honors. "If Mother Nature had a vote for her ultimate superfruit, this would probably be it," Gross says of the mighty fig. Vitamin-enriched figs contain beta-carotene, B vitamins and antioxidant A, C and E vitamins.
Other vitamin-packed fruits on Gross's list include strawberries, goji berries, kiwi, cranberries, red grapes, blueberries and papaya.
Fruits High in Antioxidants
The American Dietetic Association uses a scientific scoring method called the oxygen radical absorbency capacity, or ORAC, score to determine which fruits have the most antioxidant potential. Antioxidant vitamins, such as vitamin C, vitamin E and beta-carotene, protect the body's cells from damage and may aid in the prevention of sickness and disease. Dried plums score highest, followed by blueberries, blackberries, strawberries, raisins and raspberries. Cherries, red grapes, plums and oranges also made the American Dietetic Association's list of antioxidant-rich fruits.
Avocados
Though some may mistake them for vegetables, avocados are actually fruits, and they contain "more nutrition than any other fruit," according to Dr. Sears. Holding the number-one spot on the Sears's list of Top 10 Fruits, avocados contain especially high amounts of protein, as well as fiber, folic acid, niacin, zinc, thiamine and riboflavin.
Member Comments