1.APPLES
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits, like apples (2Trusted Source).
One medium 7-ounce (200-grams) apple offers the following nutrients (3Trusted Source):
Calories: 104
Carbs: 28 grams
Fiber: 5 grams
Vitamin C: 10% of the Daily Value (DV)
Copper: 6% of the DV
Potassium: 5% of the DV
Vitamin K: 4% of the DV
The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.
Vitamin E serves as a fat-soluble antioxidant, vitamin B1 — also known as thiamine — is needed for growth and development, and vitamin B6 is essential for protein metabolism (4Trusted Source, 5Trusted Source, 6Trusted Source).
Apples are also a rich source of polyphenols, an important group of antioxidants. Antioxidants are compounds that protect your cells from free radicals — harmful molecules that contribute to the development of chronic conditions, like heart disease and cancer (4Trusted Source).
While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits (1Trusted Source)
To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols (7Trusted Source, 8Trusted Source).
2.STRAW BERRY
Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease.
It’s also an excellent source of
A 100 gram serving of strawberry contains:
Calories: 91
Protein: 0.67 gram
Fat: 0.3 gram
Carbohydrates: 7.68 grams
Fiber: 2 grams
Sugar: 4.89 grams
3.KIWI
Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response. In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. This bold fruit provides a burst of immune-boosting nutrients in every bite.
Kiwis are also rich in antioxidants. Antioxidants help to eliminate free radicals within the body and reduce oxidative stress. Ultimately, this may protect the body from inflammation and disease.
Heart Health
The kiwifruit possesses properties that lower blood pressure. By helping to maintain a healthy blood pressure and providing a boost of Vitamin C, the kiwifruit can reduce the risk of stroke and heart disease.
4.WATER MELON
Watermelon is the perfect sweet treat that is nutritious and tasty.
One cup of watermelon contains:
46 calories
12 grams of carbohydrates
865 international units (IU) of vitamin A — (equates to .26 milligrams)
12 milligrams of vitamin C
170 milligrams of potassium
0.1 milligrams of vitamin B6
Zero fat, cholesterol or sodium
Vitamin A is important for skin and eye health. Vitamin B6 helps your body break down the protein you eat, and is also important for the immune system and nerve function. Vitamin C helps strengthen the immune system and aids in the absorption of iron. Potassium is helpful in lowering blood pressure and is important for nerve function as well.
5.GOOSE BERRY
Gooseberries are small, nutritious fruits that offer many health benefits.
The European and American varieties — Ribes uva-crispa and Ribes hirtellum, respectively — are the most common types. Both are closely related to black, red, and white currants (1).
The fruits of the gooseberry bush are small, weighing around 0.1–0.2 ounces (3–6 grams) each. They vary in color and can be green, yellow-white, pink, red, or dark purple. Their flavor ranges from tart to sweet (1).
Here are 8 reasons why gooseberries are a great addition to a healthy
Highly nutritious
Gooseberries are low in calories and fat, yet packed with nutrients.
Just 1 cup (150 grams) of gooseberries contains
Calories: 66
Protein: 1 gram
Fat: less than 1 gram
Carbs: 15 grams
Fiber: 7 grams
Vitamin C: 46% of the Daily Value (DV)
Vitamin B5: 9% of the DV
Vitamin B6: 7% of the DV
Copper: 12% of the DV
Manganese: 9% of the DV
Potassium: 6% of the DV
Vitamin C is a powerful antioxidant and vital to your nervous system, immune system, and skin. Vitamin B5 is necessary for creating fatty acids, while vitamin B6, which many enzymes and cells in your body need to function, helps convert food into energy
Copper is important for your heart, blood vessels, immune system, and brain. Meanwhile, manganese supports metabolism, bone formation, reproduction, and immune response, whereas potassium is essential for normal .
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