Fruits are the healthiest food option available on earth. Most fruits are natural sweets though some are also salty, bitter, and sour. No matter what fruit tastes like, it is always healthy and full of nutrients.
Usually, fruits are low in calories and high in nutritional value. Let’s look into a fruit calories chart to understand better about fruits and their benefits.
You must have listened to “An apple a day keeps the doctor away”. This quote summarizes the benefits of apples. An apple serves you 52 calories per 100 grams. It happens to be a low-calorie fruit.
Apple contains fiber, water, potassium, vitamin C, Vitamin K, manganese, copper, including the vitamins A, E, B1, B2, and B6.
Apple aids weight and promotes heart health by lowering down bad LDL cholesterol while reducing the chances of stroke up to 9%. Other than that, Apples may prevent asthma, diabetes, cancer, and gut problems.
Apples support brain health by protecting acetylcholine, a neurotransmitter whose low levels can lead to Alzheimer’s disease.
Eating apples also increases your bone density, treats acne, reduces inflammation, brightens the skin, and acts as a moisturizer. It is equally beneficial for anemic people.
Orange is a low-calorie fruit but, it’s fully packed with nutrients like vitamin A, C, Potassium, fiber, and it has no fat or sodium.
Not only does it taste amazing, but it also provides numerous health benefits like preventing cell damage, kidney stones, cancer, and inflammation.
Oranges are excellent for beauty purposes and skincare. Vitamin C in oranges helps in producing collagen in the skin. It makes the skin smooth, bright, and clean.
The folate in oranges reduces the chances of developing cardiac diseases and blood pressure. The high vitamin C content supports the immune system, vision, body pH while protecting the body against ulcers, muscular degeneration, constipation, and viral infections.
Read Also: Nuts Calories Chart
Pear is reminiscent of apples in flavor and texture. It is packed with potassium, copper, vitamin k, and C. It is beneficial for the digestive system, heart he, and vision.
It treats inflammation and fights against various sorts of cancer. Pear is a good weight loss diet. Research has shown people who eat two pears lose approximately.
1 inch per 12 weeks. In addition, it prevents osteoporosis, weaning in children, aging, and cholesterol problems.
Grapes are abundant in vitamins, minerals, fiber, potassium, and resveratrol. Eating grapes can fill the nutritional gap in the body. Grapes are known for being anti-allergic.
They fight against cancer, stroke, blood pressure, and constipation. Grapes are good for vision, diabetic neuropathy and retinopathy, skin, hair, bones, and overall immunity.
Also read: Sugar in Fruits Chart
Mango is a low-calorie fruit with a sweet and refreshing taste. It is great for hair, skin, and vision. It fights acne and dandruff. It shields the body from cancer, diabetes, and high cholesterol.
Furthermore, it improves blood production sex drive. Mangoes are rich in vitamin C, Copper, Folate, Vitamin B6, Vitamin A, Vitamin E, Vitamin B5, Vitamin K, Niacin, Potassium, Riboflavin, Manganese which make mangoes a must-have fruit.
Kiwi is a superfruit compared to its size. It offers two times more vitamin C, potassium, and fiber than oranges. It is famous for weight loss.
Kiwis are full of antioxidants, serotonin and eating kiwis before bed can help you sleep faster. They reduce the possibility of getting cancer, diabetes, heart disease, and blood pressure.
Plum has healing properties. It builds up muscles and reduces inflammation. It reduces anxiety, blood sugar, constipation, and heart diseases.
Plums reduce obesity and age-related disorders. It is excellent for bone health. Plums are rich in antioxidants, calcium, vitamin A, C, and K.
Melon is an advantageous fruit. Being low in sodium and saturated fat melons provide vitamin B6, copper, and dietary fibers.
Melon helps the metabolism of the body and maintains healthy lungs, heart, and blood vessels. Doctors advise having melons for people with hypertension.
Diabetes patients can also enjoy melon without any risk. Melons save you from cancer and blood pressure.
Peach is a powerhouse of antioxidants, fiber, potassium, and vitamins. Peach maintains body weight. It protects the skin against UV rays and allergies. It lowers down LDL, cholesterol, and blood pressure.
It strengthens bones and teeth. Peach helps in the liver and kidney functioning. Moreover, it aids digestion and relieves constipation,
Bananas contain potassium, natural sugars, manganese, and vitamin C. Bananas give instant energy and build up muscles.
Bananas reduce menstrual cramps, blood pressure, and heart diseases. It supports bone health, digestive tract and reduces depression.
Lime is a citrus fruit and has high water content. Lime gives a good amount of antioxidants, vitamins, calcium, magnesium with very few calories.
Lime hydrates the skin, improves digestion, and fights allergies due to being rich in vitamin C. Lime increases iron absorption in the body, assists the nervous system, and aids constipation. Also, it saves the body against cancer, stroke, and high blood pressure.
Lemon is known for its refreshing flavor and health benefits. Lemons have vitamin C, Potassium, vitamin B6, Citric acid, Hesperidin, Diosmin.
Eriocitrin and D-limonene. Lemons are anti-aging, remove blemishes and dark spots. It helps in lowering down weight, stress, and anxiety. It keeps the bad breath away, increases energy, PH, and overall health.
Papaya is rich in water, potassium, vitamin C, and k but low in calories. Eating papaya can save you from many problems like macular degeneration, asthma, diabetes, cancer, and inflammation. Papaya is famous for its beauty benefits. It makes hair and skin shiny. Papaya relieves toothaches, helps in losing weight while it also regulates the menstrual cycle.
Dates are pretty high in calories but have numerous advantages. Dates contain fiber, iron, copper, magnesium, carbs, and proteins that are healthy for the entire body.
Dates promote brain health, bone health, and natural labor in females. It is a food sweetener and antidepressant. Dates reduce hair loss and aging.
Also Read: Meat Calories Chart
Doctors say, Guava is an excellent fruit choice if you do not have apples around. Guava is a diabetic-friendly fruit. It is good for pregnancy, heart, weight loss, brain and toothache. It fights against colds and coughs. It improves skin texture, complexion, and eyesight.
Lychee has a few calories, low carbs, and absolutely no fats. Lychees are abundant in vitamins and minerals such as epicatechin, rutin, vitamin C, and water.
Eating lychee can boost weight loss in your body. It strengthens immunity and digestive health. Lychee promotes blood circulation and balances out the fluid in the body. It works wonders for the skin and protects the skin from UV rays.
Fruits are easy to eat, low in calories and, a great option to take care of your overall health. Adding adequate fruit portions into your daily diet can help you go a long way. Adding fruits & vegetable stead of desserts can give your body nutrition filled with sweetness and absolutely no harm.