11 fruits that are loaded with essential nutrients - LIVE HEALTHY

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August 28, 2020

11 fruits that are loaded with essential nutrients

Today, more than 95% of all chronic disease is caused by bad food habits. A healthy diet is a solution to many of our health care problems. There are plenty of great foods you can start eating to get your body in shape. 

11 fruits that are loaded with essential nutrients

While most people associate vegetables with a healthy diet, there are also amazing fruits packed with various vitamins and minerals. Below are some fruits that are loaded with essential nutrients.

11 Most Nutrient dense fruits

Apples

11 fruits that are loaded with essential nutrients

Apples are one of the most popular fruits in existence. They contain plenty of healthy nutrients your body needs to thrive. Apple has lots of vitamins, fiber and potassium. As a result, they boost your chances of weight loss. 

It can also maintain your blood sugar levels and reduce your chances of diabetes. The antioxidants in apples are said to increase your bone density. 

Apples also contain Pectin. This is a type of fiber that improves the healthy bacteria in your gut, which in turn will ease your digestion and aid in the weight loss process. On top of that, studies suggest that antioxidants in apples can fight against cancer, type-2 diabetes and Alzheimer’s.

Strawberries

11 fruits that are loaded with essential nutrients

Strawberries are one of the more accessible fruits. Strawberries have one of the highest Vitamin C levels of any fruit. Just 1 cup carries 84 mg. That equals 99% of your daily intake! 

There’s also a ton of folate, potassium and manganese. Because strawberries are low on the glycemic index, they probably won’t increase your blood sugar. Because of these great nutrients, eating strawberries also lowers your risk of deadly disease. This includes heart problems and various forms of cancer.

Blueberries

11 fruits that are loaded with essential nutrients

Blueberries are a powerhouse of antioxidants. Experts claim that blueberries contain more antioxidants than any other common fruit. Adding blueberries to your diet will only decrease your chances of diseases like heart disease, type-2 diabetes and Alzheimer’s. 

When you eat these fruits, the cells in your body that reduce oxidative stress receive a boost. This fights off infections. There is also research to support blueberries having powerful effects on the human brain. Studies have shown that the fruit will improve the memory of older adults.

Olives

11 fruits that are loaded with essential nutrients

Olives are goldmines for nutrients. They are stuffed with iron, calcium, copper and Vitamin E. These benefits are said to lower your chances of developing osteoporosis. 

A 2014 study showed that plant compounds in olives can reduce the loss of bone mass, which gives way to osteoporosis. Not only that, but olives also do a lot of good on the cancer and heart disease front. 

Olives contain oleic acid, which strengthens the immune system, preventing inflammation and infection. On top of these nutrients, the anti-inflammatory effects of their antioxidants make olives a great combatant against liver and kidney disease.

Lemons

11 fruits that are loaded with essential nutrients

Lemons are a terrific source of all kinds of nutrients. Let’s see, a single, 12 calorie lemon holds calcium, potassium, magnesium, iron, vitamin B-6 and 24% of your daily recommended Vitamin C! 

Lemons can prevent numerous health problems and illnesses. These include things like high blood pressure and weight gain. Vitamin C is particularly effective in preventing kidney stones. 

Studies show that the compounds in lemon will lower oxidative stress, reducing inflammation in the body. These same compounds help you drop pounds, making your visits to the scale increasingly more pleasant throughout your fitness journey.

Mango

11 fruits that are loaded with essential nutrients

Not only are mangoes delicious, they are also another fantastic source of Vitamin C. One cup of sliced mango contains 51% of your daily recommended intake. 

They also hold a ton of potassium and soluble fiber. The fiber helps to control your glucose level and lower your bad cholesterol. 

Foods with high amounts of fiber can also reduce heart problems and inflammation. It protects your gut. A diet high in fiber will keep you feeling full for a longer period of time. This allows you to lose weight quicker.

Pomegranate

11 fruits that are loaded with essential nutrients

Pomegranates are among the healthiest foods you can eat. They are jammed-packed with iron, potassium and vitamins. But it's the antioxidant levels in pomegranates that make them a superior fruit. 

These levels are shown to be higher than that of green tea and red wine. They’re also said to reduce the risk of cancer. It’s done through decreasing inflammation in your system.

Avocado

11 fruits that are loaded with essential nutrients

Avocados are low in carbs and cholesterol. One whole fruit contains 48% of your daily dietary fiber. You also have a ton of Vitamin C and potassium. 

Avocado’s Vitamin C content is around 975 mg in one single fruit. Potassium is a mineral that helps strengthen your muscles. This includes the muscles that control your heartbeat and breathing. 

It will also lower your blood pressure and reduce your risk of stroke. Avocado contains a lot of oleic acid as well. While your muscles are being boosted by the potassium, the oleic acid is attacking your inflammation.

Watermelon

11 fruits that are loaded with essential nutrients

When it comes to nutrients, watermelon will blow you away. It’s a great source of the usual vitamins. It’s potassium and fiber content are also stellar. 

The health bonus for watermelon is in its lycopene. This nutrient comes in the form of a red pigment. Lycopene carries a number of functions including protecting your heart and skin. 

It has also been linked to reducing your chances of cancer in the digestive system. When it comes to heart disease, the lycopene maintains your blood pressure and cholesterol levels. 

On top of lycopene and other contents, watermelon carries a massive amount of water. One whole fruit equals up to 92% of water. So, apart from these benefits, it also keeps you hydrated.

Pineapple

11 fruits that are loaded with essential nutrients

Pineapple has its fair share of amazing nutrients. None quite as unique as bromelain. This is a mixture of enzymes known to stop inflammation and help you digest protein. 

Studies show that healthy bromelain intake will help protect you against cancer and tumor growth. To top it off, pineapple is loaded with your favorite Vitamin C. A cup of diced pineapple holds 62% of your C content.

Grapefruit

11 fruits that are loaded with essential nutrients

This is one of the healthiest citrus fruits. They’re a great source of vitamins and minerals like vitamin C, A, B-6, magnesium, folate and potassium. 

A regular grapefruit diet will allow you to lose weight quickly. In a 2006 study conducted on almost 100 people, those who ate grapefruit lost nearly 3 pounds more than those who didn’t eat it. 

Research also shows that a good intake of grapefruit can reduce your insulin resistance. It can also help you avoid kidney stones and bring down your cholesterol.



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