7 Antioxidant-rich fruits and its health benefits

Antioxidant-rich fruits contain beta carotene, vitamin A, C, and E. These nutrients are present in most of the fruits, and in this article, I will be stressing more on antioxidant-rich fruits like apricot, figs, guava, cherries, etc.

Apricot

Apricot is very low in saturated fats, cholesterol, sodium and it is rich in dietary fiber, potassium, vitamin A and vitamin C.

One cup or 155g of raw apricot contains 60 percent of the daily recommended value of vitamin A, 26 percent of the daily recommended value of vitamin C which is the source of antioxidants. (1)

Apricot also contains 3.1g of dietary fiber (12% DV), 119mg of omega-6 fatty acids, 2.2g of protein (4%DV), 401mg of potassium (11%DV), and 74.4 calories (4%DV). (1)

Apart from being antioxidant-rich fruits, apricot also helps in the protection of the liver, serves as water-rich food, promotes gut health, boosts skin health, and eye health. (2)

Blueberries

According to the studies conducted on antioxidant capacity between fresh and frozen blueberries, there was no decrease in the antioxidant potentials but there were some changes in the phytonutrient composition after the freezing process. (3)

Blueberries are considered as an antioxidant superfood packed with phytoflaviniods, potassium, vitamin C ⁽⁴⁾ and it also comes under the 11 best sources of vitamin C.

Blueberries are very low in saturated fat, cholesterol, sodium, and are a good source of dietary fiber, vitamin C, vitamin K, and manganese. One cup or 148g of raw blueberries contains 3.6g (14%DV) of dietary fiber, 14.4mg (24%DV) of vitamin C, 28.6mcg (36%DV) of vitamin K and 0.5mg (25%DV) of manganese. (5)

Figs

Fig is a fruit of a ficus tree and it’s a good source of dietary fiber, vitamins, and minerals.

A 100g of fresh and raw fig contains 43 calories, 1.3g proteins, 0.3g fats, 2g fibers, and 9.5g of carbohydrates. (6)

The inclusion of fruits and vegetables in your diet like figs can increase the consumption of potassium which helps in lowering blood pressure. (6)

Besides the antioxidant properties of figs, it also has other health benefits like promoting digestive health, improvement of vascular and heart health, management of blood sugar levels, has anti-cancer properties, and promotes healthy skin. (7)

Guava

Guava is a tropical fruit and it is usually eaten fresh and it’s utilized in the production of beverages.

It is a good source of vitamin C, which helps in boosting immunity levels and promotes good eyesight. (8)

Guava is very low in cholesterol, sodium, saturated fats and it’s a good source of vitamin A, folate, potassium, dietary fiber, and vitamin C. A 165g of raw, fresh guava is comprised of 8.9g (36%DV) of dietary fiber, 4.2g (8%DV) of proteins, 112 (6%DV) of calories, 377mg (628%DV) of vitamin C, and 688 mg (20%DV) of potassium. (9)

Besides being a great source of antioxidant-rich fruits, guava has other important health benefits including boosting your immunity, reducing the risk of developing cancer, prevent diabetes, keeping your heart healthy, treating constipation, aids in weight loss, and helps women during pregnancy.

Persimmon

Persimmon fruit is an excellent source of vitamin A and C, potassium, and dietary fiber. It is also a fat-free fruit along with natural sugar and healthy carbohydrates.

It is low in saturated fats, cholesterol, and sodium and persimmon is also antioxidant-rich fruit. 100g of raw and fresh persimmon contains 70 calories and 3.6g of dietary fibers.

The other health benefits of persimmon include anti-inflammatory, aids in weight loss, rich in phytochemicals, promotes healthy digestive systems, strengthens body immunity, and keeps liver healthy.

Plum

A 26 percent of the daily recommended value of vitamin C will be fulfilled by the consumption of plums which are considered antioxidant-rich fruits containing 15.7mg of vitamin C out of 165g of sliced, raw plum.

Plum is low in saturated fats, cholesterol, and sodium. It is considered a good source of dietary fiber, vitamin C, A, and K. 165g of sliced, raw plums is comprised of 2.3g (9%DV) of dietary fiber, 75.9 (4%DV) calories, 10.6mcg (13%DV) of vitamin K and 259mg (7%DV) of potassium. (11)

The antioxidant properties of plum and other fruits and vegetables protect the body against cell and tissue damages which leads to diabetes, cancer, and Parkinson’s disease. Other health benefits of plum include lowering inflammation, relieves constipation, controls blood pressure and stroke, reduces blood sugar, and improves bone health. (12)

Cherries

Fruits with a good source of vitamin C possess an excellent antioxidant property.

It is low in cholesterol, sodium, and saturated fats. Cherries are a good source of dietary fiber and vitamin C. 138g of raw and sweet cherry contains 9.7mg (165%DV) of vitamin C, 2.9g (12%DV) of dietary fiber, 1.5g (3%DV) of proteins, 86.9 (4%DV) calories and 306mg (9%DV) of potassium.

Other than the antioxidant properties, cherries have many other health benefits like relieving insomnia, facilitating weight loss, lowering hypertension, prevent cardiovascular diseases, possess anti-aging properties, maintains pH balance and it’s considered energy-boosting fruits. (13)

DISCLAIMER:

This article ‘7 antioxidant-rich fruits and their health benefits are intended for general information only. It does not address individual circumstances or is not a substitute for any professional advice. You are hereby advised to take concrete decisions after the following advice from medical or nutritionist professionals.

Note: Sources referred are mentioned along with the articles.