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Researchers at William Paterson University in New Jersey, USA, analyzed plant-based foods that are good for health. What’s interesting is that there wasn’t a single fruit in the top 10. The healthiest fruit ranked only 28th. There was only one food that met 100% of the nutrient requirements per 100 calories. However, only seven fruits could make it to the rankings.
Lemon ranks 28th overall and 1st among fruits. It contains 53mg of Vitamin C, calcium, magnesium, potassium and fiber per 100g. Vitamin C is important for immunity and is especially essential for building collagen.
Second was strawberry, which ranked 30th. There is 62mg of Vitamin C per 100g, much more than tangerines. It also contains folic acid, iron, magnesium and calcium. Iron plays a role in making red blood cells and delivering oxygen.
Orange ranks 3rd among fruits and 33rd overall. Although it is known as a synonym for Vitamin C, it is also rich in calcium, potassium, and magnesium. In particular, magnesium is one of the essential minerals needed to regulate cell function.
4th place is Lime. In addition to Vitamin C, it also contains ingredients such as phosphate, potassium, and calcium that act like ‘building materials’ for bones and teeth.
Citrus fruits, including grapefruit, rank fifth. Three grapefruits meet the recommended daily intake of Vitamin C. Vitamin A and beta-carotene are especially important for vision and the immune system.
6th place is berries. In particular, blackberries contain various nutrients such as calcium, potassium, magnesium, and iron. The dark color of blackberries is due to a pigment called anthocyanin. It is said to have various effects, including antioxidant properties.
Last on the list is white grapefruit. The white part contains fiber that is important for intestinal health and digestion.
How to enjoy fruit healthily
Didn’t you find something in common? These are all fruits with a sour taste. The British royal family is known to enjoy eating half a grapefruit every morning. It’s okay if you don’t eat it as is. It’s enough to make juice or add it to a salad.
Lemons and limes are difficult to juice. In this case, try replacing it with lemon water, which is already favored by celebrities. You can also achieve detoxification effects. There are many other ways. It can be used not only in the juices and salads mentioned above, but also in smoothies, sauces, and desserts. In the winter, I recommend enjoying frozen strawberries and blackberries. Studies have shown that nutrients are best retained when placed in the freezer.