Healthy Fruit Rich in Fiber and Vitamin C

 

Healthy Fruit for Healthy Intestine

Fiber Champion: Avocados (Alligator Pear)

Avocados are excellent source of both soluble and insoluble fiber. The recommended daily fiber intake is at least 18 to 30 grams a day. Both soluble and insoluble fiber helps to keep our digestive system healthy and running smoothly. High fiber intake is important in preventing constipation, intestine related disease and cancer. Furthermore, the oleic acid and potassium content in avocados help to reduce cholesterol level and prevent coronary disease.

However, avocados don’t look appealing (due to their alligator skin appearance). And some people don’t like the taste of this healthy fruit, due to the high content of healthy fat. One medium size avocado contains approximate 5 teaspoons of heart-healthy oil. Therefore, avocados are one of the best healthy fruit to eat. They are rich in minerals such as zinc, potassium, and good dietary source of Vitamin B6, C and E.

There are many ways of eating avocados if you do not like the rich oily taste. You may consider adding this healthy fruit to a bowl of salad. Another way to eat avocados is to served with sushi rice, bread or rice ball.

 

Below is the list of Top 10 High Fiber content healthy fruit.

 

Ranking	Healthy Fruit	Fiber (gram) (Approximately)
1	Avocado x1 (medium size)	8.5
2	Cranberry x1 cup	8.4
3	Persimmon x1 (medium size)	6.0
4	Papaya x1 (medium size)	5.5
5	Guava x1 (medium size)	4.9
6	Pear x1 (medium size)	4.0
7	Apple x1 (medium size)	3.7
8	Mango x1 (medium size)	3.7
9	Strawberry x1 cup	3.4
10	Prune x5 pcs	3.3

 

Healthy Fruit for Immune System

Vitamin C Champion: Guavas

 

 

Guavas are an excellent source of Vitamin C. Vitamin C is a vital nutrient for all of us. The recommended daily intake of approximately 75 to 90 mg of Vitamin C is good for our health in general. Health benefits of Vitamin C are very extensive. The most prominent benefit is Vitamin C helps to improve our immunity. Sufficient Vitamin C will help to protect us from infection. Furthermore, Vitamin C maintains healthy bones and teeth and improves our body’s ability in cell repair.  Vitamin C also known as ascorbic acid is an important source for collagen, a protein that stimulate growth of cells, blood vessel and improve skin appearance. Vitamin C is an antioxidant that fights free radical and reverses DNA damage.  Hence, Vitamin C is widely used in skin care product.

Symptoms of Vitamin C deficiency include scurvy, gum bleeding, bruises, dry skin and hair, fatigue and prone to infection. Sufficient intake of Vitamin C also helps in preventing hypertension, cataracts and reducing the blood lead level.

Research suggests that guava or guava juice can reduce cholesterol in the blood, reduce blood pressure, prevent thrush and cure diarrhea. However, diabetics are advised to consume guava juice moderately to avoid adverse effect.

 

Below is the list of Top 10 High Vitamin C healthy fruit.

 

Ranking	Healthy Fruit	Vitamin C (milligram) (Approximately)
1	Guava x1 (medium size)	165
2	Pomelo x1 cup	116
3	Blackcurrant x1/2 cup	101
4	Papaya x1/2 (medium size)	94
5	Strawberry x3 pcs	84
6	Orange x1 (medium size)	75
7	Kiwi x1 (medium size)	74
8	Lychee x10 pcs	72
9	Honeydew x1 cup	68
10	Mango x1 pc (medium size)	57

 

Healthy Fruit for Energy

Carbohydrates Champion: Durians

 

The source of carbohydrates in fruits comes from their sugar content. The sugar content in fruits will convert to calories in our body, thus providing our body with a great source of energy. However, too much of the calories stored in our body will slowly turn into fat and may cause obesity. On the contrary, insufficient intake of carbohydrates will cause severe lethargy, fatigue, fainting, dizziness, confusions and weakness. The key is to manage your consumption of carbohydrates and exercise frequently to burn the excess calories.

Durians, the King of Fruits are high in sugar content, calories and carbohydrates. Many people mistakenly consider durians to be high in cholesterol. On the contrary, the King of Fruits is full of good monounsaturated fats that can help in lowering the bad cholesterol level (LDL) and blood pressure.

No doubt, if you over eat this healthy fruit, you will have extra carbohydrates stored away that will turn into fat. Eat durian in a moderate portion. Any food taken in excess is unhealthy. Diabetic are advised to limit the intake of this healthy fruit due to its high sugar content.

 

Below is the list of Top 10 High Carbohydrates healthy fruit.

 

Ranking	Healthy Fruit	Carbohydrate (gram) (Approximately)
1	Durian x1/4 (150gram)	40.7
2	Mango x1 (medium size)	35.2
3	Persimmon x1 (medium size)	31.2
4	Papaya x1 (medium size)	29.8
5	Banana x1 pc (medium size)	26.7
6	Pear x1 (medium size)	25.1
7	Prune x5 pcs	23.9
8	Apple x1 (medium size)	21.0
9	Lychee x10 pcs	16.5
10	Grapes x1 cup	15.8