8 Nutrient-Rich Fruits You Need to Start Eating (2024)

Fruit is essential for any healthy diet because of its fiber, vitamins and minerals. Next to its fiber-full counterpart, vegetables, fruit is usually higher in sugar. Fruit is also especially wonderful for its richness in vitamin C and antioxidants that some vegetables do not contain.

Fruit is essential for any healthy diet because of itsfiber, vitamins and minerals. Compared to itsfiber-full counterpart, vegetables, fruit is usually higher in sugar. Fruit is also especially wonderful for its richness in vitamin C and antioxidants that some vegetables do not contain.

Here is our list of the most nutritious fruits that you need to include in your diet:

1.Papaya

Papaya has a dark-orange color that is indicative of its nutrient content, but it also has enzymes that make it especially nutritious. Papaya is said to be one of the richest sources of vitamin C. One cup of papaya chunks meets two times your daily need for vitamin C and is rich in vitamin A. Papaya is also a good source of potassium, folate, fiber, calcium, iron, vitamin B6, lycopene and magnesium.

In addition to being rich in vitamins and minerals, papayas are also great sources of enzymes that can be used to ripen meat and are said to have benefits to the skin. Mix papaya with honey for a healthy face mask.

2.Dragon Fruit (also known as Pitaya or Pitahaya)

Dragon fruit is a popular fruit in Asian and Latin American countries. In some Latin American countries, this purple-pulped fruit is juiced to make a bright and colorful beverages that taste like sweet versions of lemonade.

Dragon fruit is one of the the coveted “superfoods” and is rich with vitamin A (the vitamin commonly associated with orange fruits and vegetables such as sweet potatoes and carrots). Dragon fruit is also a great source of niacin (vitamin B3), vitamin B2, iron, phosphorus and vitamin C from this exotic fruit. Dragon fruit is low in sugar and contains a little bit of protein and healthy fats.

When ripe, this fruit is a bright purple. It is delicious in a drink or eaten whole. Find it at your local Asian food store.

3.Mango

Mangoes are a sweet and tropical treat. This fruit is popularly eaten in every tropical climate and comes in many varieties.

Mangoes are rich in vitamins A and C. You can also get a little calcium, iron, vitamin B6, vitamin E, healthy fat, protein and magnesium from mangoes.

What is better than a juicy and ripe mango? Enjoy this fruit raw, sliced or in a mango lassi.

4.Pink and Red Grapefruit

Grapefruit is the ever-so-popular diet fruit because it is rumored to be low in sugar.

The real reason that grapefruit is a great fruit rests in its vitamin content. Grapefruits are a popular source of vitamin C, vitamin A, lycopene, potassium, pantothenic acid (vitamin B5) and folate.

In a study, grapefruits were shown to have the most nutrients per calorie of any food. An easy way to add this superfruit into your diet is by adding it to your favorite salads or as a side option to your favorite meal.

5.Pineapple

Pineapple is another tropical and sweet favorite that is equally nutritious! Pineapple contains vitamin C. Eat pineapple for vitamin A, calcium, iron, manganese, vitamin K, vitamin E, magnesium and B vitamins.

This tropical fruit may seem daunting to cut. Just cut off the ends and then slice off the skin. The core of the pineapple is perfect and ready for slicing into your fruit salad, smoothie or healthy snack.

6.Strawberries

One cup of strawberries meets your daily needs for vitamin C. Strawberries are also a significant source of calcium, iron, vitamin A, vitamin E, vitamin K, B vitamins and magnesium.

Eat strawberries with your yogurt, in your cereal or in your oatmeal for a balanced meal.

7.Oranges

Oranges meet your daily need for vitamin C. Oranges were used to prevent scurvy, a disease suffered aboard boats by America’s first European settlers. Oranges contain some vitamin A and anti-inflammatory agents called limonenes.

Oranges are not as miraculous for your health as previously touted, making it to number 7 spot on this list. Still, oranges are a healthy snack and are a much better option than cookies when contemplating what to pack for your lunch.

8.Blackberries

For those of you cold weather locavores, blackberries are the fruit for you. Blackberries grow in northern climates yet are considered a popular summer fruit.

Blackberries are a great source of fiber, vitamin A, vitamin C, potassium and vitamin K. You can eat blackberries for calcium, iron and magnesium as well. Berries are known for being rich in antioxidants not found in other fruits.

Berries are also easy to store frozen to be used in smoothies and desserts. Blackberries are a must for your diet. Always keep these around!