Fruits are excellent sources of essential nutrients, such as vitamins, minerals, fiber and antioxidants, giving them many health benefits. Most of us already know this… but what’s new is that a study carried out by researchers at William Paterson University in New Jersey (United States) analyzed the nutrient density of different fruits, focusing on the concentration of 17 essential nutrients, such as vitamins A and B12, in relation to the amount of calories found in each fruit.
The research method aimed to understand which fruits offer the highest amount of nutrients relative to their calorie intake. The results for the five most nutritious (and healthiest) fruits in the world are shown below; take a look.
The five healthiest fruits in the world
According to the study, The five healthiest fruits in the world are:
1- Citron
The first place in the “Top 5” is occupied by lemon, considered the most nutritious fruit of all.
Each 100 grams of this fruit contains 53 mg of vitamin C, an essential element for strengthening the immune system and protecting against free radicals. It is also low in calories: Tahiti lime, for example, has only 32 kcal per 100 g. Additionally, it is a rich source of potassium, fiber and minerals such as calcium, magnesium, iron, copper and phosphorus.
It is a fruit that facilitates digestion, prevents the risk of cardiovascular diseases (heart attacks and strokes), increases iron absorption, is good for the skin and reduces the symptoms of respiratory conditions.
2- Strawberry
Secondly, Strawberries contain 62 mg of vitamin C per 100 grams of fruit, a higher amount than citrus fruits. It is also rich in folic acid, iron, magnesium, calcium, potassium, zinc, vitamins B2 and B6, fiber and anthocyanins.
More than 90% of strawberries consist of water, which explains their low calorie content: a 100 g serving contains only 30 calories.
3- Orange
Orange is in the “Top 3”. Like lemon, it is also a good source of vitamin C. It contains flavonoids and various nutrients important for disease prevention and body resistance.
It is also rich in potassium and magnesium, the latter being an important mineral for the development of bones, tissues and muscles and responsible for regulating the absorption of other nutrients.
4- Grapefruit
In 4th position, we have grapefruit, more precisely the red and pink varieties, a fruit resulting from the crossing of pomelo and orange and which has many benefits for our health.
Grapefruit is known for its relatively large fruit with a sour to bittersweet, slightly bitter flavor. The inside of the fruit is reddish and resembles an orange.
This fruit is rich in vitamin A and beta-carotene, which are important for improving vision and the immune system. But it also contains nutrients such as vitamin C, lycopene and flavonoids, potassium and fiber.
5- Blackberry
Blackberries (black variety) are rich in calcium, potassium and magnesium, as well as iron and manganese. It contains pigments called anthocyanins which, in addition to giving it its dark color, help protect cells against free radicals.
It is also low in calories: 100 g of fruit contains 35 kcal. Its main benefits are the prevention of premature cellular aging, helping to regulate intestinal transit and the feeling of satiety.
Finally, Research highlights the importance of a varied diet including both vegetables and fruits to ensure adequate nutrient intake. So, when planning your meals, remember to include a variety of healthy foods to promote wellness and health.
Article references:
Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. 05 de junho, 2014. Jennifer Di Noia.
5 fruits that were voted the most nutritious in the world, according to a study. December 11, 2024. Editorial/UOL.
Study defines the 5 healthiest fruits in the world; see what they are. April 23, 2024. Redação/O Globo.
