fruits nutrients

Top Most Nutrient Dense Fruits On The Planet

There are plenty of great foods you can start eating to get your body in shape. While most people associate vegetables with a healthy diet, there are also amazing fruits packed with every vitamin and mineral you can think of. Let’s take a look at the 11 most nutrient dense fruits to get you in shape. Have you tried mangos? How about watermelon? When was the last time you had lemons? Do you eat olives?

Follow out medium page – Koduri Sandeep – Medium


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.


You better practice your sour face, because lemons are a terrific source of all kinds of nutrients. 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.


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. So head down to the grocery store and grab some mangos. They’ll give you a fresh summer feel, even in the middle of winter.


They may be expensive, but believe me when I say they’re worth the money. 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.


You may not have had pomegranate before, but you’ve definitely eaten apples. These are one of the most popular fruits in existence. It may be one of the most common foods in general. Apples 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.


We’re getting into the super fun foods now. Like apples, strawberries are among the most popular fruits you can eat. 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. Strawberries are one of the more accessible fruits.


They are great for nutrients like vitamins, fiber and manganese. 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. So if you’re torn between going strawberry or blueberry picking, you’re winning either way.


How have you not tried avocado by now? It’s only one of the most popular fruits around at the moment. Like strawberries you can eat it plenty of different ways. 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. While your muscles are being boosted by the potassium, the oleic acid is attacking your inflammation.


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 is 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.


This is one fruit that most of us aren’t getting enough of. 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.


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. Not to mention it can help you avoid kidney stones and bring down your cholesterol.