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“Eat your veggies!” said Mom and Dad, both sincerely and authoritatively, like an ancient right of passage. “They’ll make you grow big and strong.” But what about nature’s other superhero?
Eating fruit is like consuming a dietary powerhouse. But we’re not talking about those three slices of strawberries sitting sadly atop a stack of pancakes at your local greasy spoon. That’s called a garnish. We’re talking about all the colorful and juicy wonders of the fruit kingdom. And, just like vegetables, they are undeniably rich in fiber, full of antioxidants, and have some serious nutritional punch.
So, if you’re looking to make more thoughtful choices or send great gifts for holidays and special occasions, here are some tasty and nutritious options.
Apples
Under the skin: One medium apple contains 9 milligrams of vitamin C, 4 milligrams of potassium, and 4 grams of fiber. And apples consist of approximately 85% water, making them a hydrating snack.
An apple a day: An epidemiological study of more than 38,000 women followed for almost nine years supported a beneficial relation between apple intake and risk of type 2 diabetes. Those who ate one or more apples a day had a 28% lower risk of type 2 diabetes compared with those who ate none.
Keep the skin on: Fresh, whole apples provide the best nutrients, since their skin is full of fiber and flavonoids. Apple peels are rich in a flavonoid called quercetin, a nutrient found in colorful foods, including berries and red wine. Eat one or two apples a day, and you’ll get a good helping of these vitamins and minerals. Or, slice and bake them with some granola for a sweet dessert.
Blueberries
Under the skin: A half cup of blueberries (148 grams) contains 2 milligrams of potassium, 2 milligrams of iron, and 16 milligrams of vitamin C, as well as manganese.
Small but mighty: According to a 2004 study, a cup of cultivated blueberries has 9,019 antioxidants. Antioxidants are compounds in plants that fight cell damage, and antioxidant-rich diets can help protect the body against aging and illnesses, including cancer. No wonder blueberries are referred to as a superfood.
A true classic: If it ain’t broke, why fix it? Here’s a classic recipe for an all-time favorite: blueberry pie.
Cherries
Under the skin: One cup of cherries without pits contains 2 grams of protein, 7 milligrams of potassium, 3 milligrams of iron, 12 milligrams of vitamin C, 1 microgram RAE (retinol activity equivalents) of vitamin A, and 3 grams of fiber.
Red for a reason: Cherries get their red color from anthocyanins. Now that we got that out of the way, let’s move on to their flavonoids. These antioxidants protect against inflammation and fight free radicals, which can cause cell damage and contribute to chronic diseases like cancer, diabetes, and heart disease.
A double dose of fruit: Want more fruit for a bigger nutritional punch in a satisfyingly sweet dish? Mix some cherries with peaches for this heavenly Dutch baby pancake recipe.
Dragon Fruit
Under the skin: A one-cup serving of dragon fruit contains 68 milligrams of magnesium, 4.25 milligrams of vitamin C, and 5.6 grams of fiber.
Be nice to your gut: Dragon fruit is a prebiotic that boosts the growth of probiotics lactobacilli and bifidobacteria. Some studies indicate that dragon fruit promotes the growth of healthy gut bacteria in our intestines.
Mix it up: The inside of a dragon fruit can be pink or white. Either way, you can have a colorful and delicious beverage to boost your immunity. Mix your dragon fruit with bananas, pineapple, mango, and orange juice, and you’ll have a refreshing and nutritious smoothie.
Grapefruit
Under the skin: Just a half a grapefruit boasts 1 gram of fiber, 49 milligrams of vitamin C, 4 milligrams of potassium, 7 micrograms RAE of vitamin A, along with 8% of your daily requirements of thiamine and folate.
Added bonus: Lycopene is a natural, nutritious antioxidant found in grapefruit but not in other citrus fruits. Lycopene helps reduce wear and tear on our cells and may even help prevent serious diseases, such as cancer.
Save the peels: Use grapefruit peels to freshen up your home. Place them in white vinegar in a tightly sealed jar, and leave it to steep for about a month before removing the peels. Dilute this fermented vinegar with some water, and you’ve got yourself a grapefruit-scented cleaner. You can do the same thing with oranges, by the way. You gotta love citrus!
Kiwi
Under the skin: One fruit has 2 grams of fiber, 71 milligrams of vitamin C, 5 milligrams of potassium, 1 milligram of iron, 7% of your recommended daily amount of vitamin E, and 31 micrograms of vitamin K.
The joy of kiwi: A study published in the British Journal of Nutrition examined how eating kiwi can improve one’s mood. After four days, the impact on vitality and mood was slightly stronger compared to study participants who received only vitamin C supplements.
Pop ’em in the freezer: For a refreshing, sweet, and easy treat that will keep for a few weeks, we have two words for you: kiwi popsicles. Place a peeled kiwi in a food processor, add a sweetener (such as pineapple juice, honey, or sugar), blend on low for a few seconds, pour into a popsicle mold, and freeze until completely frozen. Then, enjoy!
Mango
Under the skin: One cup of mango boasts 6 milligrams of potassium, 10 micrograms RAE of vitamin A, and 67 milligrams of vitamin C.
Anti-cancer: Mangoes are rich in antioxidants, containing a particular type, mangiferin, that has been found to protect against damage that can lead to cancer.
Sugar and spice and everything nice: The sweetness and tartness of this versatile fruit pairs well with savory and spicy foods. Try this spicy mango salsa as your next dip, or top on some fish tacos.
Oranges
Under the skin: One orange contains 3 grams of fiber, 77 milligrams of vitamin C, 5 milligrams of potassium, and 4 milligrams of calcium.
A great partnership: Vitamin C has long been thought to help your body better absorb iron, which is crucial in carrying oxygen in your blood, providing you with energy, and improving your brain function. When your body can’t get enough iron from the iron-rich foods you eat, adding a vitamin C-rich food to your plate can actually help you absorb it.
Tea time: Don’t toss those peels! After eating an orange, save the peel and cook up some soothing orange tea. Place the orange peels in a cup or teapot. Then, cover in boiling water and let steep for 15 minutes. Remove the peels, and add a sweetener like honey. Stir, and enjoy.
Peaches & Nectarines
Under the skin: One medium peach or nectarine has 6 milligrams of potassium, 11 milligrams of vitamin C, and 3 micrograms RAE of vitamin A.
Immunity benefits: Some research found that extracts from peach pits might dial down the body’s allergic response. More research is needed, but it’s an intriguing hint that peaches could benefit the immune system in a variety of ways.
Peachy keen breakfast: A great way to start your day is to have breakfast already made. Prepare a delicious and nutritious breakfast the night before with this peachy perfect recipe for peaches and cream overnight oats.
Pears
Under the skin: One medium pear has 9 milligrams of vitamin C, 4 milligrams of potassium, 8 milligrams of magnesium, and 8 micrograms of vitamin K.
Protective pear: Pears contain antioxidants and provide between 27 and 41 milligrams of phenolics per 100 grams. Some studies suggest pears may regulate alcohol metabolism and protect against ulcers.
A pear-y good cocktail: Make pears drinkable by mixing them in a cocktail with this citrus pear white sangria.
Persimmons
Under the skin: One persimmon contains 6 grams of fiber, 81 micrograms RAE of vitamin A, and a whopping 270 milligrams of potassium.
Powerful protection: Persimmons have anti-inflammatory characteristics. One study found that the antioxidant properties of persimmon likely reduce inflammation as well as tissue damage.
A colorful cheese and toast: For a delectable, sweet, and savory snack, try a persimmon, basil, and goat cheese crostini. Toast a slice of baguette until golden, top with a spread of goat cheese, a slice of persimmon, basil leaf, and a sprinkle of sugar. It’s a delicious snack that looks beautiful too!
Pineapple
Under the skin: One cup of pineapple, cut in chunks, boasts 88 milligrams of vitamin C, 1 microgram RAE of vitamin A, and 4 milligrams of potassium, as well as 100% of your daily requirements of manganese.
A one-of-a-kind fruit: Pineapple is the only food known to contain bromelain, an enzyme that helps your skin and tissues heal. Consuming bromelain from pineapple might also help your skin heal after surgery or injury.
Pile it on: Craving fried rice? You can’t go wrong with this pineapple fried rice. It’s sweet, savory, and salty, and can be prepared as a side dish or devoured as a main course.
Plums
Under the skin: One plum has 7 milligrams of vitamin C, 1 gram of fiber, and 4.2 micrograms of vitamin K.
Good to the bone: Some studies show that prunes (dried plums) may help reduce bone loss and may even preserve bone strength. One cup of dried plums, or prunes, has 12 grams of fiber. That's why they're a common home remedy for constipation.
It’s pie time: If you love blueberry pie and coffee cake, try something that incorporates a bit of both for your next dessert. In this Plum Streusel Pie, a traditional pie is topped with a delicate sugary crumble, adding an extra sweet crunch.
Strawberries
Under the skin: One cup of sliced strawberries has 108 milligrams of vitamin C, 2 milligrams of calcium, 5 milligrams of potassium, and 4 milligrams of iron.
Remember to eat your berries: According to one study, eating strawberries protects your brain’s processing powers as you get older. Folks in lab coats measured brain function in more than 16,000 participants and found that people who ate the most blueberries and strawberries had less cognitive decline.
Not your typical fruit salad: If you love your veggies and fruit too, add some strawberries to a salad to give it a sweet and tart flavor. With this refreshing strawberry salad recipe, you can have them both in one go.
A quick guide to nutrients
*RDA = Recommended Daily Allowance for adults over 18, non-pregnant
Antioxidants are compounds in plants that fight cell damage, and antioxidant-rich diets can help protect your body against aging and illnesses, including cancer. No set RDA.
Fiber promotes digestive health and helps prevent constipation. It also may help reduce the risk of heart disease by lowering cholesterol levels and blood pressure. Fiber also aids in digestion and helps maintain bowel regularity. RDA is 25 grams for women and 38 grams for men.
Flavonoids are a type of phytochemical or plant chemical and have a range of health benefits, including antioxidant, anti-inflammatory, and anti-cancer properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function. No set RDA.
Folate, also known as vitamin B9, is important in red blood cell formation and for healthy cell growth and function. RDA is 400 micrograms.
Iron is an important mineral that helps maintain healthy blood. It’s a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. RDA is 8 milligrams for men and 18 milligrams for women.
Magnesium is a mineral that's crucial to the body's function. It helps keep blood pressure normal, bones strong, and the heart rhythm steady. RDA is 400 to 420 milligrams for men and 310 to 320 milligrams for women.
Manganese can help with blood clotting while promoting bone and muscle strength. RDA is 2 to 5 milligrams for adults.
Potassium is needed by all tissues in the body. It carries a small electrical charge that activates various cell and nerve functions. Its main role in the body is to help maintain normal levels of fluid inside our cells. The adequate intake is 2,600 milligrams for women and 3,400 milligrams for men.
Thiamine, also called vitamin B1, helps break down carbohydrates for energy. RDA is 1.1 milligrams for adult females and 1.2 milligrams for males.
Vitamin A is very important for eye health and, like vitamin C, supports the immune system and helps protect against inflammation. RDA is 700 micrograms for women and 900 micrograms for men. RAE accounts for the different absorption rates from varying sources of vitamin A.
Vitamin C boosts the immune system and promotes healthy skin. RDA is 90 milligrams for men and 75 milligrams for women.
Vitamin K helps keep bones strong and lowers your risk of osteoporosis. The RDA is 90 micrograms for females and 120 micrograms for males.
AUTHOR
Lauren Budabin is an Emmy Award winner who specializes in writing for documentaries and television. She was the co-executive producer for Padma Lakshmi's Emmy-nominated Taste the Nation, which explores the rich and diverse food culture of various immigrant groups across America. Lauren was born and raised in New York City and lives in Brooklyn with her husband and two children.