rewrite this title 18 Underrated Fruits That Are Packed With Nutrients

All fruits are healthy. However, some fruits have higher concentrations of fiber, vitamins, minerals, and protective plant compounds linked to better health. These fruits are called “superfruits.”

Some examples of fruits high in nutrients include berries, melons, and pomegranates.

Blueberries are a small but mighty superfruit packed with nutrients. In just one cup, you can get 3.6 grams of fiber and around 16% (for men) to 19% (for women who aren’t pregnant or breastfeeding) of your daily vitamin C needs. Blueberries are higher in antioxidant compounds than strawberries, plums, and cranberries.

Antioxidants are protective plant compounds that prevent cellular damage. Anthocyanins and other antioxidants in blueberries have been shown to lower inflammation.

Raspberries are a low-sugar fruit that can help satisfy a sweet tooth. They have 8 grams of fiber per cup. High-fiber diets can benefit weight loss, digestion, heart health, and blood sugar.

Raspberries are also a good source of antioxidant compounds, vitamin C, and manganese.

Strawberries are another very nutritious berry. They have just 49 calories per cup (halved) and provide a good amount of fiber, making them one of the best fruits for weight loss.

Strawberries are high in vitamin C, covering over 100% of your daily needs per cup. Vitamin C is important for immune health. Vitamin C also helps your body absorb iron from plant-based foods like nuts and beans.

Mangoes are juicy, tropical fruits from the cashew family. They provide 20 vitamins and minerals, plus a decent amount of fiber and protective plant compounds. Mangoes are especially rich in vitamins A and C, covering 10% and 67% (for men) or 13% and 80% (for women who aren’t pregnant or breastfeeding) of your daily needs per cup, respectively.

One study associated higher mango intake with a lower body mass index (BMI) and waist circumference. People who ate more mango had better diet quality with lower added sugar intake. They also had higher intakes of fiber, magnesium, potassium, folate, plus vitamins A, C, and E.

Oranges are a popular citrus fruit. They’re most known for their high vitamin C concentration. However, they also provide other nutrients like potassium, folate, and fiber that many diets lack.

One orange covers nearly 100% of the daily vitamin C needs for men and more than 100% for women, 7% (for men) to 9% (for women) of your potassium needs, and 9% of your daily folate and fiber needs.

Pomegranates are round, red fruits with thick skin and hundreds of juicy, edible seeds called arils. One cup of arils provides about 20% of your daily vitamin C needs, 9% of your potassium needs, and 17% of your folate needs.

The compounds in pomegranates may prevent health conditions like heart disease and diabetes.

One medium apple provides 4.4 grams of fiber and a good amount of vitamin C. Apples are also rich in polyphenol antioxidants and other protective plant compounds.

A study found that polyphenols may help reduce memory loss, obesity, heart disease, cancer, diabetes, and even hair loss.

Avocados are rich in heart-healthy fats, and many other health-promoting nutrients. In one avocado, you’ll get a variety of vitamins and minerals, including vitamin C, vitamin E, vitamin B6, potassium, and magnesium.

Grapefruit is a low-calorie citrus fruit known for its tart, slightly bitter flavor. Eating grapefruit can help boost your intake of many important nutrients. Half of a grapefruit provides 43% (for men) or 52% (for women who aren’t pregnant or breastfeeding) of the daily vitamin C target.

Vitamin A is important for healthy vision, immune function, and normal growth and development.

Pineapple is another nutritious fruit. It provides a good amount of vitamin C, vitamin B6, and copper.

Pineapples also contain protective plant compounds and digestive enzymes called bromelain. Bromelain helps break down protein into small peptides that your body can easily absorb.

Açaí berries are tiny fruits with deep purple skin and an earthy, slightly bitter taste. They are commonly sold as frozen purees and added to smoothies or yogurt.

Açaí berries contain several vitamins and minerals, including vitamin A and fiber. But many of the fruit’s health benefits stem from its high antioxidant content. Studies show that açaí can increase antioxidant levels and reduce markers of cell damage.

Bananas are a good source of many vitamins and minerals, including vitamin C, potassium, and copper. They’re also a good source of fiber, with 3 grams per medium-sized fruit.

The main type of fiber in bananas is soluble fiber, which dissolves in water to form a gel. This slows down digestion, helping to control blood sugar and cholesterol levels.

Kiwi is an excellent source of vitamin C, covering 62% (for men) to 75% (for women who aren’t pregnant or breastfeeding) of your daily needs in each fruit. It’s also high in antioxidants and serotonin.

Serotonin is a brain chemical that regulates mood, sleep, and appetite. One study found that eating two kiwis before bed helped people sleep longer and wake up less during the night.

Technically a fruit, black olives are a key part of the Mediterranean diet for good reason. They’re one of the most iron-rich fruits, providing more than half (for men and for women age 51+ years) or 24% (for women under age 51 who aren’t pregnant or breastfeeding) of your daily iron needs in just half a cup. This may help prevent anemia, which, over time, can lead to fatigue, poor concentration, and shortness of breath.

Black olives also contain vitamin E, with antioxidant properties, plus heart-healthy monounsaturated fats.

Guava is a tropical fruit with a sweet and tangy taste. It has more protein than most fruits, with 4.2 grams per cup.

It’s also high in fiber, with 8.9 grams per cup, and gives you over 400% (for men) or 500% (for women who aren’t pregnant or breastfeeding) of your daily vitamin C needs.

Dragon fruit is a low-calorie fruit with a vibrant pink color. It’s rich in antioxidants called betacyanins. These compounds can reduce inflammation and protect against cellular damage from free radicals.

Dragon fruit is also a good source of prebiotics, which help feed healthy gut bacteria.

Peaches are a good source of vitamins A and C, as well as fiber. They also contain antioxidants like carotenoids and phenolic acids. Most of the fiber and antioxidants are found in the skin, which is edible.

Watermelon is a popular summer fruit that’s made up of 91% water, which helps keep you hydrated. It’s rich in lycopene, citrulline, and other plant compounds that may help protect your health.

Some studies show that eating watermelon could lower the risk of cancer, heart disease, diabetes, and other health problems.

Fruits like apples, peaches, guava, and mangoes are highly nutritious. They provide an array of vitamins, minerals, fiber, and beneficial plant compounds.

Adding more fruit to your diet is an easy way to boost your intake of important nutrients and may help protect against chronic diseases.