1. Vitamins
Humans need 13 different vitamins to prevent disease and promote healthy cell growth in skin, bones and muscle. Whole, fresh fruits are an ideal source for many of these vitamins, making them an essential element of a balanced diet. Vitamin C--also known as ascorbic acid--is needed to keep your immune system humming along and to prevent scurvy. Vitamin C is plentiful in many fruits, including oranges, kiwis, strawberries and papaya. Alpha-carotene, beta-carotene and retinol are all types of Vitamin A, and these are needed to improve vision and promote healthy bones, teeth, skin and hair. Vitamin A can be found in avocados, cantaloupe, mango, tomatoes and watermelon. Folate, or vitamin B9, is needed to produce red blood cells and maintain a healthy nervous system, and consistent supply of folate is especially vital during pregnancy. Blackberries, kiwis, strawberries and bananas are all excellent sources of folate. Vitamin E helps heal wounds and protect the body's tissue from damage, and it can be found in apples, blackberries and mangoes.
2. Minerals
Fruits contain many important minerals, too, which they absorb from the soil in which they grow. Calcium is necessary to help your blood clot and your muscles to contract correctly, and it also helps your nerves relay messages. Most fruit contains some calcium, but it is higher in oranges, avocados, blackberries, kiwis and tomatoes. Kiwis also contain a significant amount of copper, which aids in iron absorption. Iron helps transport oxygen to your lungs and to the rest of your body. Fruit sources of iron include watermelon and blackberries, as well as raisins and other dried fruits. Potassium is essential for proper muscle and nerve function. All fruits contain potassium, but some of the higher sources are avocados, kiwis, apricots and bananas, as well as many dried fruits.
3. Antioxidants
When your body uses oxygen, it produces something called free radicals, which can cause damage to cellular tissue. Antioxidants are nutrients that sweep through your body and stabilize the free radicals, helping to fight disease and maintain good health. Fruits high in antioxidants include blueberries, blackberries, raspberries, strawberries, black cherries and oranges.
4. Fiber
Not only does a high fiber diet relieve constipation, it can also help lower your risk of heart disease and diabetes. Many whole, fresh fruits are full of fiber, especially apples, bananas, pears and plums. Dried fruits are also high in fiber.
5. Protein
Contrary to popular belief, protein is not found only in meat, beans and nuts. Many fruits, such as avocados, bananas, blackberries and blueberries contain small amounts of protein, too.
Member Comments