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Fruit list for maintain health & nutrition!

Fruit list for improving your health & maintain nutrition.


Fruits are one of the best ways to reduce the risk of disease and to improve your overall health. 

Fruits are a great source of vitamins and minerals. They are high in fiber and provide you with unique health benefits.

In this article, there is an outline of the healthiest fruit list that you should prefer to eat every day. 

1. Avocado

Avocado is a bright green fruit containing a lot of calories.  One ounce of an avocado has 50 calories.



They are high in monounsaturated fat that helps to lower bad cholesterol in you. Studies say that lower cholesterol levels reduce the risk of heart stroke and other heart-related diseases.

Avocados contain about 20 vitamins and minerals. They also contain small amounts of:

  • Protein (2.01 g)
  • Fiber (6.7 g)
  • Magnesium (29 mg)
  • Carbohydrate (8.57 g)
  • Calcium (12 mg)
  • Potassium (487 mg)
  • Vitamin C (10.1 mg)

They contain an antioxidant called, lutein which is healthy and good for your eyes as well as skin.  

For more information refer to Benefits of Avocados

2. Pineapple

      Pineapple (Ananas comosus) is a delicious and healthy tropical fruit that may help reduce inflammation. 


It contains bromelain that due to its potential health benefits helps to reduce nasal inflammation or sinusitis.

Pineapple is loaded with nutrients. It contains manganese, which is used by the body to build bones and tissues. 


A medium slice of pineapple contains:

  • Calories (of about 42)
  • Carbohydrate (11.02g)
  • Potassium (92mg)
  • Fiber (1.2g)
  • Vitamin C (40.2mg)
  • Calcium (11mg)

Various studies have shown that pineapple and its compounds may reduce the risk of cancers.

Pineapples are also rich in antioxidants called, flavonoids and phenolic acids. Antioxidants are molecules that help your body to combat oxidative stress respectively.

So you should eat pineapple to gain its benefits in yourself. 

3. Bananas:

 Bananas are healthy and delicious fruits that are well known for the high potassium content in it. 


You get of about 4,500 mg of potassium in a medium banana. They help to control your heart rate and blood pressure. 

Bananas aids to weight loss as they are low in calories. But eating too many bananas at one go may not help you to achieve weight loss in you. 

Bananas contain powerful antioxidants called 

dopamine and catechins that helps to reduce the risk of heart disease and degenerative illnesses.



They contain several other nutrients such as:

  • Protein (1.29 g)
  • Calcium (6 mg)
  • Magnesium (32 mg)
  • Vitamin C (10.3 mg)

The fiber in banana helps to resolve stomach ulcers and colitis.

Have a banana daily to grab the nutrients present in it.

4. Apples

 An apple a day keeps the doctor away. It is one of the popular sayings which we often listen to from childhood.



One medium apple of about 6.4 ounces contains:

  • Calories (95)
  • Carbs (25 grams)
  • Fiber (4 grams)
  • Vitamin C (14% of the Reference Daily Intake (RDI))
  • Potassium (6% of the RDI)
  • Vitamin K (5% of the RDI)

Apples are good for weight loss as they are rich in fiber and water. 

They contain polyphenols which may lower risk of stroke of about 20%. 

They also reduce the risk of diabetes.

Researchers have shown that the antioxidants present in apple fruit may help to promote bone density and strength.

Prefer to eat apples so as to reduce many diseases in your body. 

5. Pomegranate

Pomegranates are very much healthy for you. The red seeds of pomegranates are loaded with essential nutrients in it. 


One raw pomegranate contains:

  • Calories (of about 238)
  • Carbohydrate (52.73 g)
  • Fiber (11.3 g)
  • Potassium (666 mg)
  • Calcium (28 mg)
  • Vitamin C(28.8 mg)

It also contains Vitamin K that is necessary for strong bones and healthy blood cells. 

Pomegranate has a very impressive anti-inflammatory effects on your body which help you to prevent diseases like breast cancer, Alzheimer’s disease, obesity, and type 2- diabetes. 

Add pomegranate to your diet to experience all of its health benefits.


Blackberries are one of the boosters of health that are tightly packed with vitamins, minerals, fiber, and antioxidants. 


Blackberries contain Vitamin C that helps to heal wounds, regenerate the skin, prevent scurvy, etc. 

They are rich in fiber that helps to control your cholesterol and blood sugar levels. It further helps you to lose weight. 

A half-cup of blackberries contains:

  • Calories (of about 31)
  • Carbohydrate (6.92 g)
  • Fiber (3.8 g)
  • Calcium (21 mg)
  • Magnesium (14 mg)
  • Potassium (117 mg)
  • Vitamin C (15.1 mg)

Blackberries are a great source of Vitamin K is one of the reasons for your blood clot when you bleed. It also helps to improve your metabolism. 

You should enjoy eating blackberries after knowing its benefits. 


It is the healthiest citrus fruit full of vitamins and minerals. 


While you eat grapefruit, you intake:

  • Calories (of about 52)
  • Carbohydrate (13.11 g)
  • Fiber (2.0 g)
  • Calcium (27 g)
  • Magnesium (11 g)
  • Potassium (166 g)
  • Vitamin C (38.4 g)

Grapefruits contain flavonoids that help you to protect against some cancers, inflammation, and obesity.

Several studies suggest that grapefruits contain compounds of furanocoumarins that protect you against oxidative stress and tumors and to support healthy bones.

Grapefruit is such beneficial that it helps to prevent insulin resistance and diabetes. 

Thus, grapefruits are very much healthy for all of us. 


An orange a day keeps you and your skin healthy. Oranges are sweet citrus fruits with many health benefits. 


A 141 g orange also contains the following nutrients:

  • 65 calories
  • 16.27 g carbohydrate
  • 3.4 g of fiber
  • 61 mg of calcium
  • 14 mg of magnesium
  • 238 mg of potassium
  • 63.5 mg of vitamin C

Vitamin C is essential for the functioning of the immune system. Oranges also contain high levels of pectin that can keep the colon healthy. 

Oranges contain:

Vitamin A plays an important role in your healthy eyesight. Vitamin B is essential for the nervous system and reproductive system. 

Oranges make your skin glowing and fresh so eat oranges every day.


 Lemons are also the citrus fruits that are often used in traditional remedies and for grabbing health benefits. 



They are extremely rich in Vitamin C. 


A lemon approximately contains:

  • Calories (about 11)
  • Carbohydrate (3.31g)
  • Potassium (49 mg)
  • Vitamin C (18.6 mg)
  • Calcium (3 mg)
  • Fiber (0.1 g)

They also possess thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A in it.

10. Strawberries

 Strawberries are red in color and have high water content.



It is a pack of many healthy vitamins and minerals. 

Studies show that strawberries boost heart health and lower the risk of having a heart stroke.  

The lists of nutrients that are present in 3 strawberries are given below:

  • Calories (about 17)
  • Carbohydrate (4.15 g)
  • Fiber (1.1 g)
  • Calcium (9 mg)
  • Magnesium (7 mg)
  • Potassium (83 mg)
  • Vitamin C (31.8 mg)

They also possess riboflavin, niacin, folate, thiamin, Vitamin B-6, Vitamin K, and A. 

Have strawberries and make your life beautiful. 


  • How much fruit one should eat?

Fruits are good for health because it provides instant energy to our body. It depends on your personal dietary needs, but for the average person, a balanced meal is the healthiest option.

 If you eat three meals a day for a total of about 2000 calories, one or two servings of fruit should be about right. 

Things to take into consideration include diabetes and how many carbohydrates you take in from other sources.

  • What are the disadvantages of eating too many fruits?

There are many disadvantages to eating too many fruits:

  • Diarrhea
  • Vomiting
  • Increase blood sugar levels
  • Weight gain etc.

So you should eat an ample amount of fruits instead of overeating them.



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