Mangoes are an excellent source of vitamin C.
By:
Agencies
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Fruits are an excellent source of vitamins, essential minerals and are rich in fiber. In addition, they also provide a wide range of health-enhancing antioxidants, including flavonoids.
Eating a diet rich in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries can be especially powerful in preventing disease.
A 2014 study rated “powerful” fruits and vegetables for their high nutrient density and low calories. Lemons came out on top of the list.
In this article, we discuss the various health benefits of five fruits you can find at the grocery store:
Lemons
Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants, essential for human health. These compounds remove free radicals in the body that can damage body cells and cause diseases, such as cancer.
The researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.
Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include: Vitamin C, Folic Acid, Potassium, and Pectin.
The juice of a lemon contains the following nutrients:
- 11 calories
- 3.31 g of carbohydrates
- 49 mg of 18.6 mg of vitamin C.
- 3 mg of calcium
- 0.1 g fiber
Lemons also contain potassium, thiamine, riboflavin, niacin, vitamin B-6, folic acid, and vitamin A.
Pineapple
Pineapple is an exotic fruit that can help reduce inflammation and promote healthy tissue growth. It contains an active compound called bromelain, which many people take as a dietary supplement due to its possible health benefits.
The United States National Center for Complementary and Integrative Health states that bromelain can help reduce nasal inflammation or sinusitis; however, scientists need to do more research on its benefits for osteoarthritis and its cancer potential.
Pineapples contain manganese, which the body uses to build bones and tissues. A medium slice of pineapple also contains the following nutrients:
- 42 calories
- 11.02 g of carbohydrates
- 1.2g fiber
- 92 mg potassium
- 40.2 mg of vitamin C
- 11 mg of calcium
Bananas
Bananas are rich in potassium, which helps the body control heart rate and blood pressure. A medium cambur contains 422 mg of the adequate adult intake of 4,500 mg of potassium.
Bananas are also a good source of energy, only one contains 105 calories and 26.95 g of carbohydrates. The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach problems, such as ulcers and colitis.
A medium banana is also rich in the following nutrients:
- 1.29 g of protein
- 6 mg of calcium
- 32 mg magnesium
- 10.3 mg of vitamin C
Avocado
Many people refer to avocados as a superfood because of their healthy qualities.
Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol levels. The American Heart Association says that maintaining healthy cholesterol levels with healthy fats could reduce the risk of heart disease and stroke.
Like bananas, avocados are high in potassium. They also contain lutein, an antioxidant that is important for skin and eye health.
Half an avocado contains these nutrients:
- 161 calories
- 2.01 g of protein
- 8.57 g carbohydrates
- 6.7 g fiber
- 12 mg of calcium
- 29 mg magnesium
- 487 mg potassium
- 10.1 mg of vitamin C
Avocados also contain folic acid, vitamin A, and beta carotene.
Mangos
Mangoes are an excellent source of vitamin C. They also contain soluble fiber, which can provide many health benefits.
Furthermore, they have strong antioxidant and anti-inflammatory properties that can help reduce the risk of disease. In animal studies, plant compounds in mangoes have been shown to protect against diabetes.
For 100 grams of mango, you get:
- Calories: 60
- Total fat: 0.4 g
- Cholesterol: 0 mg
- Sodio: 1 mg
- Potasio: 168 mg
- Carbohydrates: 15 g
- Proteins: 0.8 g
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