Our body requires a variety of proteins, calories, fat, carbohydrates, vitamins, trace elements, enzymes, antioxidants for its metabolism and more importantly to enhance the immune system against the diseases. To get the optimum health benefits, it is recommended to eat variety of fresh organic fruits to furnish our body with essential nutrients.

Below is a generalized list for the nutritional facts of top ten healthiest fruits. The value is for each 100 gram of the fruits and their values may vary slightly according to the variety and size.

Type of Fruitenergywaterfiberfatproteinsugarvit. Avit. Cvit. B1vit. B2vit. B6vit. E
Kiwi fruit168/40842.101.18.85700.
Grapefruit, red128/30901.400.96.60400.
Purple grape274/64832.200.615.5030.

Top Ten Healthiest Fruits to Promote Optimum Health as follow:


An apple is an important source of dietary flavanoids. Its consumption is always related to health. The high proportion of fiber compounds of the apple replenish insufficient fiber intake of our body. The powerful antioxidants, anthocyanin, found in red apples protect us from cardiovascular disease and cancer development. The catechins and quercetin (flavonoid antioxidants) in the apple can protect us against the harmful effects of tobacco.

Modern scientific studies have revealed that an apple a day can keep us away from a doctor. Therefore, an apple has become an important diet for every American who wishes to put on weight. They go fasting once a week by only biting on an apple. This day is called ‘an apple day’.

The diabetes patients should eat sour apple while cardiovascular and obesity sufferers should eat sweet apple. Eating a ripe apple is a good remedy to cure constipation. You should eat one fresh organic apple before sleep as it eliminates oral’s germs besides improving our kidneys’ functionality. Raw apple can be blended for juices which are good remedy to cure cough. For old people or children who have indigestion problems, they should heat the mashed fresh organic apple before consuming it.


Apricot is an excellent fruit as it has lots of nutritional nutrients such as vitamin A, C, E, potassium, iron and beta-carotene. The lycopene found in the apricot can help preventing us from cancer (due to its high content of vitamin A), heart disease and the oxidation of LDL cholesterol.

Apricot protects our heart, nourishes our lungs, stops the cough, strengthens our body, removes skin disorder, and stimulates cutaneous microcirculation (the blood circulation within the skin tissue) which beneficial us with flawless and rosy skin.

For those who have constipation, it is always better to eat one to two fresh organic apricots before a meal as they contain lots of fiber and pectin (soluble fiber) which aid in digestion. It is also a good diet for the cases of anemia, asthma, toxemia, bronchitis and tuberculosis. In short, its vitamins and minerals benefit our eyes, stomach, liver, heart, nerve and immune system.


Banana is delicious and sweet to eat. It has high proportion of carbohydrate which can be converted into energy in our body. Therefore, it is called ’emergency storage for energy’. Its nutrient benefits our heart, muscle, nerve, kidney and skeleton. The symptoms of potassium deficiency include body tiredness, mind fogginess, nervous shaking, excessive perspiration of our limbs can be improved by eating banana as it contains approximately 400 mg of potassium (the value may vary according to the size of banana). Banana is also good fiber dietary sources which helps restore normal bowel action.

The research conducted by MIND concluded that people who suffer depression feeling better after eating a banana. The tryptophan (a type of protein) found in the banana will be converted into serotonin in our body. The serotonin make people feel relax, calm, peace and happier.


According to the latest study conducted in UK, blackberries contain anthocyanins (powerful antioxidants), vitamins and antioxidant compounds far more than apple and strawberry. The nutrients and trace elements found in blackberries can prevent us from cardiovascular diseases, senile dementia (a syndrome of irreversible impairment of cognitive function due to damaged or disease in the brain, and it occurs more significantly in aging parents), and cancer development.

Blackberries are good sources of pectin (soluble fiber), vitamin B1, B2, E and C and more than ten types of amino acids which protect us against aging, free radicals (substances that may contribute to cancerous cells), and high blood pressure besides strengthening our heart, cardiovascular and circulation system.


Blueberries abound in anthocyanins and protocatechuic acid which offer outstanding health benefits to prevent high blood pressure and ease visual fatigue. They also have unique properties in maintaining brain’s health, preventing nerve’s aging, strengthening heart and fighting against cancers.

The researchers from SDA discovered that blueberries are the top among the 40 fruits investigated because of their antioxidant properties. These antioxidants can neutralize the free radicals produced during metabolism, protect the body against the damaging effects of free radicals and other chronic diseases associated with the aging process.


Muskmelon (cucumis melo) is commonly known as cantaloupe or netted melon. It is a small, oval and juicy sweetness fruit originated in Middle East. Cantaloupe is rich in protein, carbohydrate, citric acid, fiber, folate, beta-carotene, and vitamin A, B, B3 (niacin), B6 and C. It is also a great nutrient for potassium, a nutrient that may help control high blood pressure (keep salt from raising blood pressure), prevent stroke and regulate heart beat, and reduce the risk of getting kidney stones.

The invert enzymes in the cantaloupe can convert the insoluble protein into soluble protein that help kidney’s patients to absorb nutrients better. As cantaloupe offers abundant amount of vitamin C and antioxidants, it is also capable to prevent cancers, cardiovascular, heart and other chronic diseases.


Cherries are the top super fruits for its highest content of iron and the highest levels of disease-fighting antioxidants compared to other fruits. They also offer a decent dose of beta-carotene (20 times more than blueberries and strawberries), potassium, magnesium, iron, fiber, folate, vitamin C and E. Each 100 grams of fresh cherries contain higher proportion of vitamin A which is 5 times higher than apples and grapes.

The researchers from the University of Michigan Integrative Medicine Program found that cherries can significantly reduce cholesterol level, blood sugar and insulin levels besides raising the antioxidant capacity of the blood. Its iron-rich property can stimulate the regeneration of hemoglobin (red blood cells), prevent and cure anemia due to insufficient intake of iron and strengthen the body.

Specifically, its nutritional nutrients benefit spleen and stomach; eliminate rheumatoid, anorexia (eating disorder where people tend to starve themselves), improve indigestion; relieve the pains of arthritis and gout. 20 fresh organic cherries may keep you away from depression just as aspirin or ibuprofen do.

Kiwi fruit

Kiwi fruit is packed with vitamin C (more than an equivalent amount of orange), antioxidant, enzymes and fiber. It is also an excellent source of vitamin A and E, phosphorus, magnesium, potassium and copper. The recent study published in Thorax found that those eating the most citrus and kiwi fruit (5 to 7 servings per week) have shown that kiwi fruit is effective against respiratory-related diseases such as wheezing, shortness of breath and coughing.

As kiwi fruit contains a variety of flavoniods and carotenoids (a type of phytonutrients) that protect human cells from oxidation and damaged. These phytonutrients has demonstrated excellent role in protecting the DNA. In fact, as an excellent source of vitamin C, kiwi fruit is helpful in reducing osteoarthritis, rheumatoid arthritis, heart disease, stroke, cancer, asthma; preventing colon cancer, atherosclerosis, and diabetic heart disease; promoting healthier immune system and strengthening the body.


Grapefruit contain lots of natural pectin (a soluble fiber) that can significantly reduce the cholesterol level, blood pressure, lipids, blood sugar and insulin levels, and cardiovascular related diseases. Red and pink grapefruits are good sources for potassium, folate, calcium, beta-carotene (an antioxidant that will be converted into vitamin A in our body), lycopene (an antioxidant that aids to lower the risk of prostate cancer), bioflavonoids (inhibits the action of enzymes that promote tumor growth), phytochemicals, fiber, phenolic acid (inhibits the formation of cancer-causing substances), limonoids, terpenes and monoterpenes (induces the production of enzymes which are useful in preventing cancer).

Grapefruit is great as it promotes salivary and gastric digestion, relieves constipation, aids in bowel action and inflammatory disorders, maintains the health of intestines, stimulates appetite and improves diuretic qualities. It is indeed an ideal fruit against dysentery, diarrhea, enteritis, typhus and other infective diseases of the digestive tract and due to these properties; grapefruit is an excellent diet for diabetic patient. A diabetic patient should eat three grapefruits three times a day in order to improve his diabetes condition.

Purple grape fruits

The abundant antioxidant compounds in the purple grape fruit offer outstanding health benefits. The higher levels of antioxidants undeniably help combats atherosclerosis and cancer development. Besides that, purple grape fruit also contains iron, potassium, and fiber. These substances help improves skin’s condition, treats grout, liver and other kidney disorders.

Many researches have showed that purple grape fruit contributes to healthy cardiovascular, cancer and immune system. The supplementation of purple grape fruit increases plasma levels of valuable antioxidants while reducing the cases of blood clotting and production of a potentially harmful free radical in the body. The resveratrol(a natural substance produced by grapes; a type of polyphenol antioxidant) has revealed in other research that has an effective effect to inhibit the formation of tumors and to reduce the risk of getting cardiovascular related diseases.

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