TOP 5 FRUITS NUTRITION BETTER FOR HUMAN BEING

 

fruit nutrition, is not just calories and vitamins, but also phytonutrients, antioxidants, glycemic index, metabolic effects, digestion impacts, and bioavailability.

Since there are hundreds of edible fruits worldwide, we group them into categories and go fruit-by-fruit with nutrient breakdown, health benefits, and special notes.

1. Citrus Fruits (Oranges, Lemons, Limes, Grapefruit, Tangerines)

Nutrition per 100g (average orange)

• Calories: 47 kcal
• Carbs: 11.8g
• Sugars: 9 g
• Fiber: 2.4 g
• Protein: 0.9 g
• Fat: 0.1 g
• Vitamin C: 53 mg (88% DV)
• Folate: 30 µg
• Potassium: 181 mg
• Phytochemicals: Hesperidin, naringenin, limonene (antioxidants

IMPORTANT FACTOR.

• Vitamin C aids collagen synthesis, immune defense, and iron absorption.
• Citrus bioflavonoids protect capillaries and have anti-inflammatory effects.
• Low glycemic index (~40), making them good for blood sugar control.
• The pith (white part) has extra fiber and hesperidin—don’t peel too aggressively.
• it may reduce risk of kidney stones thanks to citrate content.

2. Berries (Blueberries, Strawberries, Blackberries, Raspberries, Cranberries)

Nutrition per 100g (blueberries)

• Calories: 57 kcal
• Carbs: 14.5 g
• Sugars: 10 g
• Fiber: 2.4 g
• Protein: 0.7 g
• Vitamin C: 9.7 mg
• Vitamin K: 19.3 µg
• Manganese: 0.34 mg
• Phytochemicals: Anthocyanins, ellagic acid, resveratrol

important tips

• Anthocyanins give berries their deep color and act as strong antioxidants.
• Improve cognitive function and slow brain aging in studies.
• High fiber supports gut health.
• Cranberries have proanthocyanins that prevent E. coli from attaching to urinary tract walls.

3. Tropical Fruits (Mango, Pineapple, Papaya, Banana, Guava, Passionfruit)

Mango (100g)

• Calories: 60 kcal
• Carbs: 15 g
• Sugars: 13.7 g
• Fiber: 1.6 g
• Vitamin C: 36.4 mg
• Vitamin A (beta-carotene): 54 µg
• Folate: 43 µg
• Potassium: 168 mg
• Phytochemicals: Mangifera, quercetin.

Pineapple (Ananas comosus)

Nutrients:

• Calories: ~50 kcal
• Water: 86%
• Carbohydrates: 13.1 g
• Sugars: 9.9 g
• Fiber: 1.4 g
• Protein: 0.54 g
• Fat: 0.12 g
• Vitamin C: 47.8 mg (53% DV)
• Manganese: 0.9 mg (45% DV)
• Vitamin B6: 0.112 mg
• Copper: 0.11 mg
• Potassium: 109 mg
• Thiamin (B1): 0.079 mg
• Bromelain enzyme (helps digestion)

Papaya (Carica papaya)

Nutrients:

• Calories: ~43 kcal
• Water: 88%
• Carbohydrates: 10.8 g
• Sugars: 7.8 g
• Fiber: 1.7 g
• Protein: 0.47 g
• Fat: 0.26 g
• Vitamin C: 60.9 mg (67% DV)
• Vitamin A: 950 IU (19% DV) from beta-carotene
• Folate (B9): 37 µg
• Potassium: 182 mg
• Magnesium: 10 mg
• Lycopene & papain enzyme (digestive aid)

3. Guava (Psidium guajava)

Nutrients:

• Calories: ~68 kcal
• Water: 80%
• Carbohydrates: 14.3 g
• Sugars: 8.9 g
• Fiber: 5.4 g (very high)
• Protein: 2.6 g
• Fat: 0.95 g
• Vitamin C: 228 mg (over 240% DV)
• Vitamin A: 624 IU
• Folate (B9): 49 µg
• Potassium: 417 mg
• Copper: 0.23 mg
• Magnesium: 22 mg
• Antioxidants: quercetin, lycopene

4. Passion Fruit (Passiflora edulis)

Nutrients:

• Calories: ~97 kcal
• Water: 73%
• Carbohydrates: 23.4 g
• Sugars: 11.2 g
• Fiber: 10.4 g (very high)
• Protein: 2.2 g
• Fat: 0.4 g
• Vitamin C: 30 mg (33% DV)
• Vitamin A: 1274 IU (25% DV)
• Iron: 1.6 mg
• Potassium: 348 mg
• Magnesium: 29 mg
• Phosphorus: 68 mg
• Plant compounds: piceatannol, carotenoids

important tip

• Papaya contains papain, aiding digestion and reducing inflammation.
• Guava is a vitamin C powerhouse (~228 mg per 100g).
• Bananas provide resistant starch (in greener bananas) for gut bacteria.
• Pineapple contains bromelain, an enzyme with anti-inflammatory properties.

4. Pome Fruits (Apples, Pears)

Example: Apple (100g)

• Calories: 52 kcal
• Carbs: 13.8 g
• Sugars: 10.4 g
• Fiber: 2.4 g (mostly soluble, pectin)
• Vitamin C: 4.6 mg
• Potassium: 107 mg
• Phytochemicals: Quercetin, catechin, chlorogenic acid

important tip

• Pectin fiber improves gut microbiota balance and lowers LDL cholesterol.
• Quercetin supports heart health and reduces oxidative stress.
• The skin contains most antioxidants—peeling reduces benefits.

pears have also approximated data as apple.

5. Stone Fruits (Peach, Plum, Cherry, Apricot)

Example: Cherry (100g)

• Calories: 50 kcal
• Carbs: 12 g
• Sugars: 8 g
• Fiber: 1.6 g
• Vitamin C: 7 mg
• Potassium: 173 mg
• Phytochemicals: Anthocyanins, melatonin

important tip

• Cherries contain natural melatonin—support sleep.
• Plums have sorbitol, a natural sugar alcohol aiding digestion.
• Apricots are rich in carotenoids for eye health.

peach, Plum, and apricot are not go fall from the data of cherry.

 Melons (Watermelon, Cantaloupe, Honeydew)

Example: Watermelon (100g)

• Calories: 30 kcal
• Carbs: 7.6 g
• Sugars: 6.2 g
• Fiber: 0.4 g
• Vitamin C: 8.1 mg
• Lycopene: 4,532 µg
• Potassium: 112 mg

important tip

• Lycopene reduces oxidative damage and may protect against heart disease.
• High water content (~92%) aids hydration.
• Cantaloupe is high in beta-carotene for vision health.

Exotic/Specialty Fruits (Kiwi, Dragon Fruit, Pomegranate, Figs, Dates)

Example: Kiwi (100g)

• Calories: 61 kcal
• Carbs: 14.7 g
• Sugars: 9 g
• Fiber: 3 g
• Vitamin C: 92.7 mg
• Vitamin K: 40.3 µg
• Potassium: 312 mg
• Phytochemicals: Actinidin, lutein, zeaxanthin.

important tip

• Kiwi has actinidin, an enzyme aiding protein digestion.
• Pomegranate’s punicalagins are extremely potent antioxidants.
• Dates are mineral-dense but high in sugar—good for quick energy.

 Nutrient Standouts

Highest Vitamin C: Kakadu plum, guava, acerola cherry.

Most Potassium: Banana, avocado, durian.

Best for Antioxidants: Blueberries, blackcurrants, pomegranate.

High Fiber: Raspberries, pears, avocado.

the above fruits have too many functions in our body as we explained in the previous post.so, it is better to read more, for other guidance to your health.

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