Prime Health Blog


Top 25 Healthy and Nutritious Fruit for You


Fruit is the main ingredient of diet for keeping every person fit and healthy. This is because fruit provides healthy nutrients needed to help the body function through the day.

The fibers contained in fruits promote satiety and help lose weight and have cholesterol-lowering effects as well. Fresh fruits are generally high in fiber, vitamin C, and water.

Fruit is one of the most important things to eat daily and is part of a well-balanced and healthy diet.

Studies show that eating a minimum of four to five servings per day can help to improve mood and reduce your risk of getting any heart disease, type 2 diabetes, and obesity.

However, according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans eat enough fruit about 1 to 2 cups daily.

Many of us also overlook adequate dietary fiber, potassium, calcium, and magnesium, all of which are found in abundance in produce.

For example, Potassium helps keep healthy blood pressure and you’ll get it ready in bananas, cantaloupe, and prunes.

The fiber in fruits supports better digestion and fills up you for fewer calories, making it a wise selection for your overall health and helps you to lose weight.

Either you choose frozen or fresh, your goal must be to get more fruit into every meal.

You just need to make a fruit basket then you can sprinkle mixed berries into morning oatmeal or on toast with nut butter, a bunch of grapes, or take a banana to get a mid-afternoon snack, or chuck avocado into a super healthy salad at dinner.

No matter if you can’t slice them properly, the idea is eating more fruit can benefit your body and your brain — starting with these.


A watermelon (Citrullus lanatus) is a plant originally domesticated in Africa.

Watermelon is like water cause it has 92% water in it, and it also has a significant level of vitamins A, B6, and C, lots of lycopene, antioxidants, amino acids, magnesium, and potassium, it is helpful to offset excess sodium in your diet, as well.

Try it into a salad with feta and mint – or you can grill it to get a summery dessert.

Drinking watermelon juice before an intense workout helps reduce next-day muscle soreness and heart rate as well.


A raw apple is 86% water and 14% carbohydrates, with negligible content of fat and protein (table). 

“An apple a day keeps the doctor away”

Apples are a good source of fiber and vitamin C, fiber (approximately 5 grams per medium apple)  It also contains polyphenols, which may have numerous health benefits.

Evidence has shown that frequent apple intake may reduce total cholesterol, which may help reduce your chance of heart disease.

That is thanks to the phenolic chemicals, antioxidant compounds which help promote healthy cellular function and proper blood circulation (found in apple skins).

There are many ways to eat them, from a slice dipped in yogurt or nut butter, to stuff with nuts and raisins and baked (Apple Pie).

A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit. For getting beat benefits from them, you must eat the whole fruit (both skin and flesh).


Mango’s energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal).

Mangos contain over 20 different vitamins and minerals, helping to make them a superfood. Mango fruit contains some important micronutrients such as Vitamin A, B6, and C.

Just one 3/4 cup serving of tasty mango provides 8% of your daily Vitamin A, 8% of your daily vitamin B6, and 50% of your daily vitamin C.

We love making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand if you need a nosh.

Additionally, the prep gets your little ones involved with the kitchen, which kabob adds an extra layer of pleasure! Diced mango is wonderful at a salad, or freeze chunks to throw into smoothies.

Adding mango to your daily routine, either in meals, in drinks (such as smoothies), or as a healthy snack, it’ll help to get your required amount of key nutrients which help support a strong immune system.


In a 100-gram (3.5 oz) amount, green kiwifruit provides 61 calories, is 83% water and 15% carbohydrates, with negligent

This small fruit (Kiwi) is packed with sweet and tangy flavor and plenty of health benefits.

Like the vitamin C, potassium, and antioxidants you are going to receive out of kiwi, the combination of folate, magnesium, and B-vitamins additionally found in this fruit will help you chill out.

Kiwis are great to add to your breakfast, either alone or sliced on top of Greek yogurt. Some (early) studies show that eating Kiwi before sleep also gives you an easier time falling asleep.

Make a strawberry kiwi smoothie, banana kiwi fruit salad, or kiwi and lime soup with sea salt.


 Raw sweet cherries are 82% water, 16% carbohydrates, 1% protein, and negligible in fat (table).

Cherries are a good source of vitamin C, potassium, fiber, and other nutrients for your body.

Besides their abundance of antioxidant benefits, these tiny stone fruits include quercetin, a type of antioxidant connected to promoting feelings of calmness.

You can add both sweet and tart varieties with many foods.

Plus, related products, such as cherry powder, dried cherries, and cherry juice, make interesting additions to many recipes.

Also can enjoy them fresh as a sweet snack or add frozen cherries to your favorite smoothie.

Using cherries in your kitchen is a great idea to get all the benefits from them, so don’t be afraid to experiment with cherries with any food or recipe.


A banana is an elongated, edible fruit – botanically a berry – produced by several kinds of large herbaceous flowering plants in the genus Musa

Bananas have several essential nutrients and also provide benefits for digestion, weight loss, and heart health.

Full of soluble fiber, bananas are an easy grab-and-go snack that can help lower cholesterol.

For an extra heart-healthy increase, slice bananas in addition to morning oats with a tablespoon of chia seeds and walnuts.

Both yellow and green bananas can keep you healthy and feeling full. So just peel it and eat, it doesn’t get much easier.

Bananas make a great addition to yogurt, smoothies, and cereal. You can even use banana instead of sugar if your baking and cooking.


The orange is the fruit of various citrus species in the family Rutaceae.

The Oranges are a type of low-calorie and highly nutritious citrus fruit. Oranges are a great source of the antioxidant vitamin C.

Simple sugars (such as glucose, fructose, and sucrose) are the dominant form of carbs in oranges. Oranges may benefit heart health and help prevent kidney stones.

Citrus fruits are shown to possess anti-inflammatory, antiviral, and anti-cancer properties, based on research published in Chemistry Central Journal.

Oranges are wonderful on their own, you can slice them into a salad, or used them in cooking or baking.

Although quality orange juice can be healthy in moderation, if you take the whole orange then generally they are a much better choice.


A grape is a fruit, botanically a berry, of the deciduous woody vines of the flowering plant genus Vitis.

The Grapes contain powerful plant compounds and several important nutrients (vitamin C, beta-carotene, quercetin, lutein, lycopene, and ellagic acid) that benefit your health.

Grapes include polyphenolic compounds with antioxidant properties, which might help reduce cellular damage.

Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against heart disease, cancer, and diabetes.

Adding grapes (approximately 1-2 cups per day) to your daily diet can help protect your body’s cells and reduce markers of inflammation.

Grapes are very easy to incorporate into your diet, whether frozen, fresh, as wine, or juice.

For the most benefits, you must choose fresh grapes, especially redone over white grapes.

Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies onto a sheet pan.


Guava (ˈɡwɑːvə) is a common tropical fruit cultivated in many tropical and subtropical regions

Guavas are incredibly delicious and packed with nutrients. They are rich in vitamin C, fiber and potassium, and have a decent amount of folate.

With a tropical tang, guavas may be used to create a tasty jam, or turned into a syrup (Guava juice) or glaze to use in a host of recipes.

Together, guava fruit and leaf extracts may boost your digestion, heart health, and immune system, and other benefits as well.

You can also make a pineapple guava smoothie or guava juice to make it more flavorful and healthy for you.


The cantaloupe, rockmelon (Australia and New Zealand), sweet melon, or spanspek (South Africa) is a melon that is a variety of the muskmelon species

Cantaloupe can make a refreshing, healthful, and easy summer dessert, while their high water content helps prevent dehydration, and also their antioxidants can help prevent cell damage that can lead to other health conditions and cancer.

You can make a cool salad with cantaloupe and cucumber, with granola sprinkled on top for a bit of crunch.

Cantaloupe calories are 60.2 (amount in 1 cup), You can also make a smoothie by combining cantaloupe with pineapple juice, frozen strawberries, and unsweetened Greek yogurt.


Strawberries are fruits made by several species of Fragaria plants.

The Strawberries are an excellent source of vitamin C and manganese and they also contain decent amounts of folate (vitamin B9) and potassium.

Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.

Just 1 cup of halved strawberries packs roughly 150% of your daily value.

The same serving of strawberries also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum fullness and flavor to get a minimal number of calories.

You can make as many dishes as you want like chocolate-covered strawberries or put some frozen, unsweetened strawberries into a blender with a banana, low-fat milk, and ice for a quick and easy strawberry and banana smoothie.


Grapefruit is a citrus hybrid originating in Barbados as an accidental cross between the sweet orange (C. Sinensis) and the pomelo or shaddock (C. maxima),

Like another citrus, grapefruit packs a lot of vitamin C. It’s rich in nutrients, fiber, and antioxidants, making it one of the healthiest citrus fruits you can eat.

Research has shown that consuming grapefruit improves blood pressure and may help you to lower cholesterol levels.

Grapefruit contains 52 calories, 13 grams of carbs, so we can say Grapefruit is a weight loss-friendly food.

Make it simple to get those citrusy sections with a grapefruit knife and insert them into a salad, yogurt, granola, or oatmeal.

Grapefruit seed extract or grapefruit juice even grapefruit soda well to get all the grapefruit benefits.


The blackberry is a berry made by any of several species in the Rubus genus of the Rosaceae family.

The Blackberries are full of vitamins and minerals like C, K, and manganese, they are high in fibers, and may boost brain health as well.

Blackberries provide nature’s perfect snack: They are deliciously sweet, satisfying, and nutrient-packed.

1 cup can offer roughly half of the vitamin C that you need each day.

In various parts of the United States, wild blackberries are sometimes called “black-caps”, a term more commonly used for black raspberries.

You can enjoy blackberries and their benefits in a smoothie, atop a green salad, or a yogurt parfait.


The avocado (Persea Americana), a tree likely originating from southcentral Mexico, is classified as a member of the flowering plant family Lauraceae

Avocado is a unique fruit (yep, it’s a fruit!) because of its low sugar content.

They also have many potential health benefits include improving digestion, decreasing the risk of depression, and protecting against cancer, a key mineral linked to neurological and muscular functioning.

Do you know half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K!

The easiest way to ripen avocados is to set them on the counter for a few days to let them ripen naturally.

The Greener ones can last 3-5 days on the counter before becoming perfect while darker skin avocados turn ripe quicker.

To ripen an avocado quickly on the counter, place it in a bowl or paper bag with a banana or an apple.

Once Avocado ripe, you can store it in the refrigerator to slow down the ripening process. Uncut avocados should last 1-3 days in the refrigerator.

You can spread avocado on toast instead of butter or you can use avocado instead of mayonnaise in egg or chicken salad and you know you can also make many smoothie-like Roasted Brussels sprouts with toasted pecans and avocado, Coconut kale smoothie.


A plum is a fruit of some species in Prunus subg. Prunus. Mature plum fruits may have a dusty-white waxy coating that gives them a glaucous appearance

Plums contain many minerals and vitamins, in addition to antioxidants and fiber, they may help reduce your risk of several chronic diseases.

You can use plums dried or fresh. Dried plums, or prunes, are known for improving several health conditions, including osteoporosis and constipation.

By eating 1 plum you’ll get 30 calories, 8 grams of Carbs, 1 gram of fiber, and 7 grams of sugars and other vitamins like A, C, and K as your nutrients.

You can eat them on their own, or enjoy them in smoothies and salads or if you are grilling chicken or beef, throw some halved fresh plums (the heat intensifies your own sweetness).

You can make the Sugar Plum recipe by mixing it up and use more holiday-traditional fruits like dried cranberries, currants, dried cherries, the customary ‘plums’ (prunes), dried apricots.


Blueberry is a berry, a very small fruit. It grows in a type of woody plant called a shrub. Many types of blueberries grow in North America and eastern Asia

Blueberries are incredibly healthy and nutritious. They often labeled as a superfood, they are low in calories and incredibly good for you.

By eating more blueberries can protect your heart by benefiting blood vessels and deterring harmful plaque or damage.

The fiber in berries slows down the rate of digestion in your GI tract, steadying the release of glucose in your blood and offering a more rapid energy increase.

A 3.5 ounce (100-gram) serving of raw blueberries has 57 calories, 84% water, 0.7 grams of protein, and 14.5 grams of carbs, and 10 grams of sugar in it.

You can use blueberries as fresh toppings on oatmeal, pancake, waffles, cereal, or yogurt for an extra burst of flavor and nutrition in your breakfast.

Whip up a quick and easy smoothie using frozen berries, yogurt, and low-fat milk.

Blend them in a food processor with a little water, as part of a fresh syrup to top desserts or breakfast foods.


The lemon is the common name for Citrus limon. Lemon is a yellow citrus fruit. It is related to the orange

Lemons are high in vitamin C, fiber, antioxidants, and potassium. Flavonoids are linked to reducing the risk of cognitive decline by enhancing circulation and helping to protect cells from damage.

Lemons can aid weight loss and reduce your risk of heart disease, kidney stones, anemia, digestive issues, and cancer.

Not only lemons are very healthy fruit, but they also have a distinct, pleasant taste and smell that makes them a great addition to foods and drinks.

Like oranges and lemons with soda or add love and lemon, or preserved lemon recipe.


The raspberry is the edible fruit of a multitude of plant species in the genus Rubus of the rose family, most of which are in the subgenus Idaeobatus

Raspberries are among the highest-fiber fruits, They are a good source of vitamins, minerals, and antioxidants.

As a nutrient-packed choice, raspberries provide blood-sugar stabilizing advantages, especially when combined with a source of nourishment.

Research says 1 cup or 123 grams of raspberries contains nutrients like 105.0 grams of water, 64 calories, 1.5 grams of protein, 14.7 grams of carbohydrate, of which 5.4 g is sugar, 8.0 grams of fiber, 30.8 grams of calcium, and so on.

You can add them into your breakfast, whether that’s oatmeal, a smoothie, or yogurt, topping whole-grain waffles or pancakes with fresh raspberries or you can adding raspberries, grapes, and walnuts to a chicken salad.


The pear tree and shrub are a species of genus Pyrus, paɪrəs, in the family Rosaceae, bearing the pomaceous fruit of the same name.

The Pears are especially rich in folate, copper, vitamin C, and potassium. They’re also a good source of polyphenol antioxidants.

Research shows that a medium-sized pear (178 grams) provides 101 calories, 1 gram protein, 27 grams of carbs, 6 grams of fiber, 12% and 6% of vitamin C & K of the daily value.

Eaten whole — with a handful of nuts if you choose — they make a great snack. It’s also easy to add pears to your salads, oatmeal, and smoothies.

Some cooking methods may include poaching and roasting, Pears complement pork or chicken especially well.

They likewise pair nicely with spices like nutmeg and cinnamon, cheeses like Gouda and brie, and ingredients like lemon and chocolate.

Just be sure to eat the peel, as it harbors many of this fruit’s nutrients.


Pomegranate-juice is a very popular drink in Europe and the Middle East and is now widely distributed in the United States and Canada as well

If u talk about Pomegranates they are among the healthiest fruits on Earth. 1 cup (174 grams) of Pomegranates packs around 7 g of fiber, 3 grams of protein, 30% and 36% of vitamin C & K, and 10% of the potassium of your daily recommended intake.

You can use them in savory entrées or scatter them into sandwiches to get a touch of sweetness.

The arils (or seeds) have a small crunch, making them a wonderful addition to yogurt, so if you want to reap the many health benefits pomegranates have to offer, either eat the arils directly or drink pomegranate juice.


Lime (fruit), a green citrus fruit · Lime (material), inorganic materials containing calcium, usually calcium oxide or calcium hydroxide

The Limes are sour, round, and bright green citrus fruits and they have some wonderful health advantages: They are loaded with vitamin C and are a good source of calcium and iron.

Research shows 1 medium lime (65 grams) can provide 20 calories, 7 grams of carbs, 0.5 grams of protein, 0.1 grams of fat, 1.9 grams of fiber, 22% of vitamin C of the Reference daily intake, and some iron, calcium, vitamin B6, potassium, and thiamine as well.

They are great in a margarita, of course, and therefore are terrific in Thai-inspired recipes, such as this particular coconut-lime chicken dish.

A fantastic tool to have on hand to take advantage of citrus fruit is a well-rounded zester. So try incorporating limes into your recipes to reap their impressive health benefits.

Honeydew melons

Honeydew melons
Honeydew is a type of Melon noted for its characteristic green flesh, and greenish-yellow rind or skin

Sweet honeydews are another fruit that packs a wonderful punch of vitamin C: It provides over 50% of your daily value.

They’ll also provide you with a burst of fiber and potassium. One cup (177-gram) serving of honeydew melon can provide you 64 calories, 16 grams of carbs, 1.4 grams of fiber, 1 gram of protein, and other vitamins C, B6, and K as well.

The Honeydew melon is a sweet fruit that can be found around the world. Its flesh is light green, while its rind is typically yellow or white.

Honeydew is a wonderful addition to some cool summery soup, like one made with cucumbers and lime juice.


The pineapple (Ananas comosus) is a tropical plant with edible fruit and the most economically significant plant in the family Bromeliaceae.

A Pineapple (Ananas comosus) is an incredibly delicious and healthy tropical fruit which only packed with vitamin C and also is a great source of manganese, a mineral that helps your mind and nervous system function.

Pineapple is one of the best fruits to grill, you can take Pineapple, blueberry, and Greek yogurt smoothie in your breakfast.

Tropical roast chicken, almond, blueberry, and pineapple on salad: Homemade Hawaiian burgers (beef burgers with a pineapple ring) in lunch.

Baked ham with pineapple and cherries at dinner and don’t forget to make pineapple fruit salad for dessert.


fig fruit
The fig fruit develops as a hollow, fleshy structure called the syconium that is lined internally with numerous unisexual flowers.

A Figs and their leaves are packed with nutrients and offer a wide range of potential health benefits. Figs are a good source of fiber.

Research shows 1 small (40-gram) fresh fig contains about 30 calories, 8 grams of carbs, 1 gram of fiber anther potassium, magnesium, vitamin B6 & k as well.

Fresh figs are low in calories; they can make an excellent addition to salads or desserts. You can also make fig jam or preserves with fresh figs.

Dried figs are generally high in sugar and calories, so they should be eaten in moderation. They may be more effective at treating constipation than fresh figs.

Fig leaf tea is made from dried fig leaves. You can make it yourself or purchase premade fig leaf teas online or in specialty stores.


Breadfruit (Artocarpus altilis) is a species of flowering tree in the mulberry and jackfruit (Artocarpus heterophyllus) family (Moraceae)

A Breadfruit is another fantastic source of vitamin C, breadfruit also has a reasonable amount of minerals magnesium and potassium.

Breadfruit contains 71% water, 27% carbohydrates, 1% protein.

In a 100 gram amount, raw breadfruit is a rich source (35% of the Daily Value, DV) of vitamin C, and a moderate source (10% DV each) of thiamin and potassium, with no other nutrients in significant content.

It is a particularly intriguing fruit because when it’s unripe it can be cooked like a potato, but when it is ripe it may be used in a dessert.

Another thing that’s odd about breadfruit: it is a terrific source of protein.

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