Superfruits and You


Like you have superheroes that have something extra that makes them different from regular humans similarly you have superfruits.Fruits are healthy. We all know that. But there are certain fruits that provide something extra. They provide benefits in terms of healthy and longer life.

Regularly eating these fruits will not only make you look young and healthy, they also help in reducing the chances of your getting diabetes, cancer or heart disease. They are not only rich in vitamins, minerals they are also packed with anti-oxidants, anti-inflammatory and anti-microbial properties. Anti-oxidants fight those molecules that cause cardiovascular diseases, premature aging, Alzheimer’s disease and even cancer.


Here are some of the kings, queens and angels of fruits that help you lead a healthy and longer life.


  • Acai Berries: This reddish purple berry comes from a native South American acai palm tree. Some studies have shown that this berry has anti-oxidants level higher than blackberries, blueberries or raspberries. Using a powder form of acai berry is safer and tastes better too.


  • Apples: Considered a “miracle fruit” apples are rich in flavonoids, dietary fibre and anti-oxidants. Quercetin is the main phytonutrient found in apples and it is more concentrated in the skin. The phytonutrients in the apples act as anti-oxidants thus providing various cardio vascular benefits. Apples also help in lowering risk of asthma and lung cancer. Hence, the original proverb “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread” stays true.



  • Bananas: Bananas contain Vitamin b6(31% of recommended US daily value), Vitamin C, manganese and dietary fibre.Eating bananas help in lowering blood pressure and reducing the risks of asthma and cancer. They are not only healthy, popular but also a convenient snack.


  • Grapefruit: Grapefruits are rich in Vitamin C, pectin fibre and an anti-oxidant called lycopene. The fruit helps in lowering cholesterol and burning body fat. It also acts as a boost for your immune system and thus assists us in fighting fever, fatigue, indigestion etc.



  • Blueberries: Highly popular, blueberries are not only low in calories but quite high in nutritional content. They contain vitamin K, vitamin C, fibre and anthocyanin (an anti-oxidant). Some studies have claimed that blueberries consumption boosts memory and learning. It has also been found out that people who ate 3 or more portions of blueberry a week had lower risks of heart attacks. Hence, if there is just one change that you would make to your diet then that would be to add blueberry to it.


  • Cantaloupe: Commonly known as musk melon, Cantaloupe contains Vitamin C, Vitamin A, Vitamin K and other nutrients. Vitamin A is good for the hair and skin. Thus eating Cantaloupe can give a healthy, glowing and younger skin.



  • Cherries: Cherries are round, small, dark red fruit which is an excellent source of vitamins, minerals and fibre. Cherries have anti-oxidants such as cyanidin and anthocyanin that have anti-inflammation properties. Hence, cherries can be useful in conditions like arthritis. Research has shown that it may help in lowering blood pressure because of its polyphenol content. Including cherries in your diet can even help you to reduce weight.


  • Citrus fruits: Citrus fruits include grapefruit, limes, lemons, oranges and tangerines. They are a very good source of vitamin C and hence especially beneficial when someone is down with cold. Apart from boosting your immune system citrus fruits also help you avoid dry skin and wrinkles thus help make your skin look young.



  • Cranberries: The major benefits of Cranberries is lowering infections of the urinary tract, preventing some cancers, decreasing blood pressure, improving immune system. Drinking Cranberry juice prevents bacteria from accumulating in the bladder thus helping in treating urinary tract infections. Phytonutrients and anti-oxidants in Cranberries contain stroke preventing elements that do not allow cholesterol to form in the blood vessels and heart. Research has shown that Cranberries can protect against breast cancer too.


  • Dragon fruit: This exotic pink fruit found mainly in Southeast Asia, has a sweet flavour and is quite refreshing to eat. This fruit has many health related properties like zero cholesterol, anti-oxidant rich and low calorie count. Including it in your diet regularly can help you to maintain a healthy heart. The seeds of the fruit have omega 3 fatty acids which are necessary for the health. The fibre and anti-oxidant content of the fruit helps to maintain a good blood circulation and fight any clogged arteries.



  • Grapes: Queen of fruits, Grapes is a rich source of anti-oxidants especially resveratrol which is known for stopping the formation of radicals that can cause cancer. It also helps to ease blood flow thereby lowering blood pressure. It is also helpful in brain related diseases like Alzheimer’s. Grapes are also good for your skin, eyes and teeth. They are rich in Vitamins A, C, D, iron and calcium.


  • Blackberries: Blackberries have high amounts of anti-oxidants such as anthocyanin, quercetin and cyanidin. They help you guard against aging, inflammation, cancer and neurological diseases. They are low in calories but quite rich in fibre.



  • Kiwi:A small fruit, Kiwi has plenty of benefits. Because of its high fibre content Kiwi is good for digestion problems. Kiwi has Vitamin C which boosts the immune system. Consumption of Kiwi lowers colon cancer risk. It reduces blood clotting, manages blood pressure and helps in treating asthma.


  • Oranges:A popular and healthy snack, oranges are rich source of Vitamin C that help in lowering the risk of diseases. They are full of soluble fibre that helps to lower cholesterol. They protect you against cancer and reduce risks of kidney diseases. According to studies in Japan, oranges also reduce the risk of liver cancer. They are good for eye and skin.



  • Plums: The benefits of Plums are relief from flu infection, stress related problems and indigestion. The anti-oxidants in plums protect the cell membranes and neurons against stress related injuries.


  • Pomegranate: The benefits of Pomegranates are many. They have anti-viral, anti-tumor and anti-oxidant properties. They are a great source of Vitamins A, E and C and folic acid. They have anti-oxidants that are three times then found in green tea or wine. They are especially helpful to regain strength after any illness. Pomegranate juice is very beneficial for the cardiovascular system. Tests have shown that those who regularly drink this juice have improved blood flow in their arteries.
  • Strawberries: Strawberries are very high in Vitamin C hence act as booster for the immune system. One serving of strawberries contains nearly 150% of your daily Vitamin C requirement. Strawberries are also rich in magnesium and potassium which helps in lowering blood pressure. Due to their folate and fibre content, strawberries are ideal to fight heart diseases.


  • Avocados: 77% of the calories found in avocados make it one of the fattiest fruit. But fat that it contains is oleic acid. It is monounsaturated fatty acid which is quite beneficial for the heart. Studies have shown that eating avocados increases the good cholesterol (HDL), lowers the bad cholesterol (LDL), decreases blood triglycerides and decreases the overall cholesterol.



  • Tomatoes: Tomatoes have a wealth of nutritional benefits mainly due to the many nutrients that it contains. Vitamin A, C, Potassium, magnesium to name few. It also contains organic compounds (e.g. lycopene) that contribute to our health. They help improve eye sight, reduce blood pressure and cholesterol.


  • Papayas: Considered as the “fruit of the angels” Papaya is rich in Vitamin A, B, C and K thus helps to boost the immune system. It is good for the skin and hair too. Papaya is rich in phytonutrients that protect the body from heart diseases and cancer.



  • Raspberries: Raspberries are extremely good source of manganese, Vitamin C and dietary fibre. They help to boost the immune system. They are good for the skin and overall health. They help to prevent cancer and fight infections.


  • Pumpkin and pumpkin seeds: Pumpkin is loaded with infection fighting vitamins and anti-oxidants. It contains beta-carotene that turns into Vitamin A inside the body. Beta-carotene is good for the eyes as well as preventing heart related diseases. Pumpkin seeds are rich in iron, fibre and protein.



  • Watermelon: According to studies Watermelon has lycopene which is more than found in any other fruit. This helps to prevent prostate cancer. It contains Vitamin A and C as well. It helps improve the health of skin and hair.


  • Pineapple: Pineapple contains an enzyme known as bromelain which can break down protein into simple form which is good for digestion. It helps not only in indigestion but also in case of inflammation, bruising and clotting. Sometime known as “King of fruits” Pineapple is abundant in Vitamin C which helps fight various infections.