Top 10 Most Nutritious Fruits for Kids

“You are what you eat” is a very famous phrase and hence a well-balanced and nutritious diet is very good for our bodies. Fruits and vegetables are considered to be the basic source of nutrients for our body. Fruits are highly loaded with vitamins (A & C),  minerals, antioxidants,  fibre , plus folate  and many such nutrients. Some may help in controlling blood pressure, cholesterol, some lookout against vision loss, prevents various types of cancer, some preclude stroke and heart diseases. Fruits may be taken in various forms like raw, as a part of a dish, cooked, etc. All fruits provide some health benefit or the other but there are some fruits that are more nutritious as compared to others. Here is list of top 10 healthiest fruits that can be titled as nutrient dense source of power with maximum disease fighting capability.

10). Raspberry

Raspberries are highly rich in ellagic acid and is an antioxidant that helps in preventing cervical cancer up to a large extent. Studies and researches states that raspberries also helps in curing colon and esophageal cancer. These are perishable in nature and hence only three percent of Canada’s crop can be sold fresh. Remaining berries are used in making jams and baked food items. A half cup of raspberries provide around 32 calories and 4 g of fiber and are a rich source of magnesium and folate.

9). Purple Grapes

There are various colors in grapes, but the darker fruit is healthier for the body.It is a best fruit for the ones who focused on weight loss and can take three servings of grapes in a day. The compound resveratrol is present in purple grapes and is considered to be active in fighting against a serious type of diabetes and hence it is highly recommended for the diabetes patients. Resveratrol can prevent spreading of stomach, colon and breast cancer up to a greater extent.  A half cup of purple grapes provides around 53 calories and less than 1 gram of fiber. Grapes reduce the chances of blood clots and reduces blood pressure levels and hence thereby preventing heart diseases. After freezing the grapes, they can be used as colourful ice cubes in various drinks or water.

 8). Mango

Ripe mangoes can be as a sweet and a juicy dessert, where as unripe mangoes are used as a sour and crunchy flavor to salads and chutneys. Mangoes are highly rich in antioxidants zeaxanthin and lutein which basically helps in protecting vision and reduces the risk of age related blindness in adults. A medium sized mango provides about 108 calories and around 3 grams of fiber and is a rich source of vitamins A and E.

 7). Blueberries

Blueberries are highly nutritious and contains a large number of vitamins and minerals. Blueberries  have a high content of vitamin C,vitamin A, iron, selenium, b-complex, etc. Blackberries boosts immune system, reduces cancer chances,reduces heart diseases and age related diseases up to a very high extent. It also helps to promote an active digestive system.

6). Cherry

Cherries possess high antioxidant power, which is used to scrap with severe illnesses and diseas. Cherries can protect against heart diseases and cancer and also it can lower down the signs of aging problem. Cherries are fat free, high in minerals, sodium and all kinds of vitamins. Cherries can be taken in raw form and in various dishes as a flavoring agent. A half cup of cherries provides around 46 calories and 1.5 g of fiber and is highly rich in antioxidants.

5). oranges fruits

Oranges are a rich in folate, vitamin C and potaasium. Folate is an important vitamin for pregnant women that helps in preventing neural tube defects in their childs. Oranges also contains hesperidin which lowers blood cholesterol levels. The edible white part if the slice of orange contains almost equal amount of  vitamin C as present in flesh. A medium sized orange provides 62 calories and 3 gram of fiber.


4). Blackberries

Blackberries contain an antioxidant anthocynanin which provides it its deep purple colour which also helps in reducing the chances of stroke and cancer. According to researches the blackberry extract helps in bringing the growth of lung cancer cells to halt. A half cup of blackberries provides about 31 calories and 4 gram of fiber.

3). Strawberries

Strawberries are highly rich in vitamin C various antioxidants which possess anti-inflammatory properties. Strawberries help in preventing atherosclerosis and also suppresses the  succession of cancerous tumors. A half cup of strawberries provide around 23 calories and 1.3 gram of fiber.

2). Banana

Banana can be taken as a part of breakfast or as an instant snack. The three natural sugars glucose, fructose and sucrose are present in banana, bananas provide instant energy for carrying various tasks of the body. Bananas have high potassium content which is very good for muscle functioning and maintaining blood pressure, they are a good source of fiber too. Bananas helps the body in fighting with various diseases and illnesses, it is verified information that two bananas a day can provide sufficient energy to carry a one and a half hour workout session. Bananas help to improve the health conditions to a greater extent and can fight with depression.

1). Apple

A very famous saying  “An Apple a day keeps the doctor away”  clearly depicts how nutritious and beneficial an apple is for healthy body. It contains antioxidants called flavonoids which helps in decreasing the the probability of developing asthma and diabetes. Having apple daily in diet can be advantageous for a person struggling with weight issues as it is a fibrous in nature and fills the stomach easily by delivering fewer calories.  The main advantage of eating apples is it offers less fat with lots of fiber,  it is a good source of minerals, vitamins and other nutrients, it has high water content, contains very less  calories and also help body in detoxifying.

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