Top 20 Fruits and benefits

Fruits are not only sweet, but they are also a great source of important nutrients for our general health and wellbeing.Including a variety of fruits in your diet can provide you with vitamins, minerals, antioxidants, and dietary fiber. In this blog, we’ll explore the top 20 important fruits and delve into their nutritional benefits.

1. Apples

Apples are a popular fruit known for their sweet and crunchy taste. They are a great source of dietary fiber and vitamin C. Apples also contain antioxidants like quercetin, which may have anti-inflammatory properties.

Nutrition (1 medium apple):

  • Calories: 95
  • Fiber: 4 grams
  • Vitamin C: 14% of the Daily Value (DV)

2. Bananas

Bananas are rich in potassium, an electrolyte that helps regulate fluid balance and muscle function. They are also a good source of vitamin B6 and dietary fiber.

Nutrition (1 medium banana):

  • Calories: 105
  • Potassium: 12% of the DV
  • Vitamin B6: 20% of the DV

3. Oranges

Oranges are famous for their high vitamin C content, which boosts the immune system. They also provide fiber and several antioxidants like flavonoids.

Nutrition (1 medium orange):

  • Calories: 62
  • Vitamin C: 70% of the DV
  • Fiber: 3 grams

4. Berries (Strawberries, Blueberries, Raspberries)

Berries are packed with antioxidants called anthocyanins, which have been linked to various health benefits, including brain health and reducing the risk of chronic diseases.

Nutrition (1 cup of strawberries):

  • Calories: 49
  • Vitamin C: 149% of the DV
  • Fiber: 3 grams

5. Grapes

Grapes contain resveratrol, an antioxidant that has been associated with heart health. They are also a source of vitamins C and K.

Nutrition (1 cup of grapes):

  • Calories: 104
  • Vitamin K: 18% of the DV
  • Antioxidants: Resveratrol

6. Kiwi

Kiwi is rich in vitamin C, vitamin K, and dietary fiber. It also provides a unique enzyme called actinidin, which aids in digestion.

Nutrition (1 medium kiwi):

  • Calories: 61
  • Vitamin C: 71% of the DV
  • Fiber: 2.5 grams

7. Pineapple

A tropical fruit noted for its sweet and tart flavor is the pineapple. It contains bromelain, an enzyme that may have anti-inflammatory effects.

Nutrition (1 cup of pineapple chunks):

  • Calories: 82
  • Vitamin C: 131% of the DV
  • Bromelain: Enzyme with potential health benefits

8. Mango

In addition to being sweet, mangoes are a good source of vitamins A and C. They contain antioxidants like beta-carotene and may support immune function.

Nutrition (1 medium mango):

  • Calories: 150
  • Vitamin A: 21% of the DV
  • Vitamin C: 60% of the DV

9. Watermelon

Watermelon is composed mostly of water, making it a hydrating and refreshing fruit. It’s a source of lycopene, an antioxidant associated with heart health.

Nutrition (1 cup of watermelon cubes):

  • Calories: 46
  • Hydration: High water content
  • Lycopene: Heart-healthy antioxidant

10. Pomegranate

Pomegranates are loaded with antioxidants, particularly punicalagins and anthocyanins, which may have anti-inflammatory and heart-protective effects.

Nutrition (1 medium pomegranate):

  • Calories: 234
  • Antioxidants: Punicalagins, anthocyanins
  • Fiber: 7 grams

11. Papaya

Papayas are rich in vitamins A and C, as well as an enzyme called papain that aids digestion. They also contain antioxidants like beta-carotene.

Nutrition (1 cup of papaya cubes):

  • Calories: 62
  • Vitamin C: 88% of the DV
  • Vitamin A: 31% of the DV

12. Cherries

Cherries are known for their anti-inflammatory properties and high antioxidant content. Additionally, melatonin, which may help regulate sleep, is present in them.

Nutrition (1 cup of sweet cherries):

  • Calories: 97
  • Antioxidants: Anthocyanins
  • Melatonin: Sleep-regulating hormone

13. Avocado

A special fruit with lots of heart-healthy monounsaturated fats is the avocado. It’s also a great source of potassium and vitamins K, E, and C.

Nutrition (1 medium avocado):

  • Calories: 234
  • Healthy Fats: Monounsaturated fats
  • Potassium: 708 milligrams

14. Lemon

Lemons are popular due to their high vitamin C content and delicious flavor. They can be used in cooking, baking, and as a natural flavor enhancer.

Nutrition (1 medium lemon):

  • Calories: 17
  • Vitamin C: 51% of the DV
  • Citric Acid: Natural flavor enhancer

15. Guava

Guava is a tropical fruit packed with vitamin C, dietary fiber, and antioxidants like lycopene. It may support immune health and digestion.

Nutrition (1 cup of guava slices):

  • Calories: 112
  • Vitamin C: 377% of the DV
  • Fiber: 9 grams

16. Peach

Peaches are rich in vitamins A and C, as well as antioxidants like beta-carotene and lutein. They’re also a source of dietary fiber.

Nutrition (1 medium peach):

  • Calories: 59
  • Vitamin C: 17% of the DV
  • Vitamin A: 10% of the DV

17. Pear

Pears are high in dietary fiber, which supports digestive health. They also provide vitamin C and potassium.

Nutrition (1 medium pear):

  • Calories: 102
  • Fiber: 6 grams
  • Potassium: 4% of the DV

18. Cranberries

The advantages of cranberries for the health of the urinary system are well documented. They contain antioxidants like proanthocyanidins and vitamin C.

Nutrition (1 cup of cranberries):

  • Calories: 46
  • Antioxidants: Proanthocyanidins
  • Vitamin C: 18% of the DV

19. Apricot

Apricots are rich in beta-carotene, which supports eye health. They also include dietary fiber and vitamin C.

Nutrition (1 apricot):

  • Calories: 17
  • Vitamin A: 32% of the DV
  • Vitamin C: 4% of the DV

20. Fig

Figs are a good source of dietary fiber and minerals like potassium and magnesium. They also contain antioxidants like polyphenols.

Nutrition (2 medium figs):

  • Calories: 74
  • Fiber: 5 grams
  • Potassium: 7% of the DV


Incorporating a diverse range of fruits into your diet can offer numerous health benefits. From boosting your immune system with vitamin C-rich options to supporting heart health with antioxidant-packed choices, the nutritional value of fruits is undeniable. Remember to enjoy these fruits as part of a balanced diet to ensure you’re reaping all their nutritional rewards.