11 Super-Fruits that improve your skin and Health

FIGS are highly nutritious, delicious snack, and a rich source of potassium, calcium, iron and fiber. Five pieces of dried California mission figs contributes about 15 percent or more of the recommended dietary allowance (RDA) for calcium and iron, as well as 6g of fiber, more than 590 mg of potassium, and reasonable amounts of vitamin B6. Consuming figs with a citrus fruit or another source of vitamin C will increase absorption of their iron. Fresh and dried figs are high in pectin, a soluble fiber that helps lower blood cholesterol. Figs also have a laxative effect, so they are especially beneficial to people who suffer from chronic constipation; in others, however, over indulging can provoke diarrhea. Fig bars are more nutritious and lower in fat and sugar than most cookies; two bars contain less than 100calories. Because their fruity centers tend to stick to teeth like plain dried figs—it’s important to brush after eating. Fresh figs are divine but dried figs are also delicious and available year round. Fresh California figs are available only for a short time after they are harvested in late summer or early fall. Examine the figs carefully before buying them; the fruit should be soft but not mushy, with no bruises or signs of mold.  

Blueberries are sweet, tasty and high in nutrients; one-half cup provides 10mg of vitamin C, 0.7mg of iron, and small amounts of potassium, folate, and beta carotene. A half-cup of raw blueberries has almost 2 mg of fiber, only 40 calories, and important disease-fighting anthocyanins, so they’re an ideal low-calorie dessert. Blueberries are good source of dietary fiber and excellent source of antioxidants, flavonoids. It provides you vitamin C and iron. It helps protect against some intestinal upsets. Blueberries may help prevent urinary tract infections. Blueberries contain Anthocyanins, flavonoid that could help prevent heart disease, cancer, reduce aging and may help prevent age-related memory loss. Blueberries have properties that helps prevent bacteria from adhering to the bladder walls. Blueberries will make your urine more acidic, which helps destroy bacteria that invade the bladder and urethra. 

Bananas are tropical fruit and an excellent source of potassium and vitamin B6, as well as a source of folate and fiber. Bananas contain the amino acid tryptophan, which stimulates the production of serotonin, a neurotransmitter that has a calming effect on the body. Bananas contain an excellent amount of B6; a medium (4-oz/115-g) banana supplies 45 percent recommended dietary allowance (RDA). It has 2g of dietary fiber, some of which is soluble fiber, useful in lowering blood cholesterol levels. Bananas contain about 100 calories each, mostly in the form of fruit sugar and starch. A ripe banana can hold the equivalent of 5 teaspoons of sugar. Bananas are bland, easy to digest, and unlikely to produce allergies, they are ideal early food for babies. Bananas with oatmeal, rice, applesauce or nuts can be very delicious.

Fresh pineapple has sweet and tangy taste contains bromelain, an enzyme that is similar to the papain in papaya that dissolves proteins. Bromelain is an anti-inflammatory enzyme, which may help reduce blood clots, which lower the risk for heart blood clots, which may lower the risk for heart attack and stroke. One cup of fresh pineapple chunks contains 75 calories and provides 25mg of vitamin; it also offers useful amounts thiamine, folate, vitamin B6, iron and manganese. Pineapple is a good source of ferulic acid, a plant chemical that helps prevent the formation of cancer-causing substances. After pineapple is picked off it won’t ripen further. When buying a pineapple, look for one that has a fragrant odor and has a light yellow or white flesh. Brown patches indicate spoilage. If you are buying the fruit whole, make sure that it seems dense and heavy for its size and that the leaves are green.

Oranges are common fruits and well known for its provision of vitamin C. One-medium-size orange provides about 70 mg, more than 90 percent of the recommended dietary allowances (RDA) for women. As an antioxidant, vitamin C protects against cell damage by free radicals produced when oxygen is used by the human body, and it may reduce the risk of certain cancers, heart attacks, strokes, and other diseases. Oranges also contain rutin, hesperidin, and other bioflavonoids, plant pigments that may help to prevent or retard tumor growth. Beta-cryptoxanthin is a carotenoid in oranges and tangerines that may help prevent colon cancer. Nobiletin, a flavonoid found in the flesh of oranges, may have anti-inflammatory actions and tangeretin, the flavonoid found in tangerines, has been linked in experimental studies to a reduce growth of tumor cells. They also have smaller amounts of other vitamins and minerals; these include thiamine, folate and potassium. Oranges are low in calories (one orange contains approximately 60).  An additional benefit is that the membranes between the segments of the fresh fruit provide a good amount of pectin, a soluble dietary fiber that helps control blood cholesterol levels. Fresh oranges are delicious snack or dessert and a flavorful ingredient in salads and some meat dishes. A half cup of freshly squeezed juice has roughly the same amount of nutrients found in the fresh fruit; much of the pulp and membranes are strained out of most commercial brands. Canned oranges lose most of their vitamin C and some minerals during processing and are usually packed in high-sugar syrups. The peel of the orange is sometimes dried to make candied orange peel and flavorings. Caution is needed, however, because the peel may be treated with sulfites, which can trigger serious allergic reactions in susceptible people. Also orange peels contain limonene, oil that is a common allergen. Many people who are allergic to commercial orange juice, which becomes infused with limonene during processing, find they can tolerate peeled oranges.

Dried Plums are nutritious low-calorie food that can be eaten whole, added to fruit salads, baked goods, compotes, puddings, or meat dishes or made into butters, jams, purees, or sauces. One medium-size fresh plum contains only 36 calories and is a good source of such dietary fibers as cellulose and pectin. It also supplies useful amounts of several nutrients, including 6mg of vitamin C and 113mg of potassium. Canned plums contain comparable amounts of riboflavin and potassium (one canned plum provides only 1 mg & canned plums contain more calories). In their dried form some plums becomes prunes, which are a more concentrated source of calories and nutrients. Plums contain anthocyanins, the reddish blue pigments that lend them their intense color. These antioxidant pigments may help protect against cancer and heart disease by mopping up free radicals, unstable molecules that damage cells.

Apples can be eaten fresh or cooked in myriad ways—baked into pies, crisps, and tarts; added to poultry stuffing; and made into jelly, apple, butter, and sauce. Apple cider vinegar is an ideal ingredient in many salad dressings. Pasteurized apple juice and fresh-pressed cider are popular drink, while fermented apple cider, wine, and brandy are gaining in popularity. It is a good idea to wash off the pesticide because apple tree thrive in most temperature climates, but since they are vulnerable to worms, scale, and other insects, they are usually sprayed with pesticides several times. Apples should always be washed carefully before eating; some experts even suggest peeling them, especially if they have been waxed because the wax seals the pesticide residue. It contains a good dose of pectin, the soluble fiber that thickens jellies and helps lower artery damaging LDL blood cholesterol levels. But the most positive nutritional aspect is the mix of antioxidants apples contain. Flavonoids, such as quercetin, prevent LDL cholesterol from being oxidized to more dangerous form. Researchers have shown that as little as one and a half glasses of apple juice a day can significantly reduce the oxidation of LDL. Another study found that eating 31/2 oz (100g) of fresh apple with the skin provided total antioxidant and anticancer activity equal to 1,500 mg of vitamin C. Because applesauce is pleasant-tasting and easily digested, doctors recommend it as an early baby food. Apples have long been called nature’s toothbrush, while they don’t actually cleanse the teeth, they still enhance dental hygiene. Biting and chewing an apple stimulates the gums, and the sweetness of the apple prompts an increased flow of saliva, which reduces tooth decay by lowering the levels of bacteria in the mouth. Dried apples are usually served as a snack or in pies, dried apples are a more concentrated source of energy than the fresh apple. It takes about 5lb (2.2 kg) of apples to make 1 lb (0.45 kg) of dried apple slices, which provide about 70 calories per ounce (30 g). Except for fiber and a small amount of iron, most nutrients are lost in the drying process. Dried apples are less likely to promote cavities than other dried fruits. Sulfur dioxide is often added to dried apples to preserve moistness and color; it can provoke an allergic reaction in a susceptible person.

Pomegranates are a good source of potassium. One fruit contains about 400mg, more than in most oranges. They also contain vitamin C and fiber. Pomegranates are rich in anthocyanins and ellagic acid, both of which have antioxidant properties. Research has shown that pomegranate juice has two to three times the antioxidant capacity of equal amounts of red wine or green tea, and anthocyanins make an important contribution to the pomegranate’s antioxidant power. One glass of pomegranate daily may improve cardiovascular health by significantly reducing oxidation of LDL cholesterol. You can make a cut in the stem end and place it over a glass to let the juice run out, squeezing the fruit from time to time. One fruit yields about 1/3 cup of juice. The juice can be used to make jellies, sorbets, or sauces, as well as to flavor caked and baked apples.

Apricots contain a rich source of beta carotene, iron and potassium essential for proper nerve and muscle function that also helps maintain normal blood pressure and balance of body fluids. Apricots are ideal for both snacks and desserts. They are tasty, easy to digest, high in fiber, low in calories (about 50 calories in 3 fresh apricots and 85 in 10 dried halves), virtually fat-free and highly nutritious. Apricots’ deep color indicates the presence of carotenoids, specifically beta carotene, and an important antioxidant, linked with cancer prevention. Apricots are also a source of the soluble fiber pectin, which helps lower LDL cholesterol. Although eating fresh apricots is a way to get the most vitamin C (which is depleted by heat and exposure to air when apricots are dried), other substances such as beta carotene and pectin are usually made more available to the body when the apricots are cooked. Apricots contain a natural salicylate, a compound similar to the active ingredient in aspirin. People sensitive to aspirin may experience allergic responses after eating apricots. Apricots are more nutritious when they are dried; dried apricots are only 32 percent water, compared to 85 percent water in the fresh fruit. They are a more concentrated source of calories—5o calories in 4oz (115 g) of fresh apricots versus 260 in 4 oz (115 g) (about 30 halves) of the dried. When eaten in moderation, dried apricots are a compact and convenient source of nutrition. Asthmatics should buy sulfite-free fruits. Apricots are often treated with sulfur dioxide before they are dried to preserve their color and certain nutrients. This sulfite treatment may trigger an asthma attack or allergic reaction in susceptible people. Unless dried apricots are labeled as sulfite-free, anyone with asthma should avoid them.

Kiwis can be eaten raw; even the skin can be eaten if defuzzed. A large kiwi provides about 80 mg of vitamin C and the fruits are richly endowed with phytochemicals. A large 4-oz (115-g) fruit contains more than 100 mg. It also provides a good amount of potassium and pectin, a soluble fiber that helps control blood cholesterol levels. Kiwis contain both lutein and zeaxanthin, antioxidants associated with eye health. A 4-oz (115-g) serving has only 70 calories. An enzyme (actindin) that is a natural meat tenderizer is found in kiwi. 

Goji Berry is a bright orange-red oblong-shaped fruit produced by lycium barbarum plant; native to the Chinese, Tibets-Himalayas and Mangolia's; today goji berry is grown by companies for fruit juices, dried as fruits snack and by individuals in North America as a health fruit. Goji berry contains high amounts of zeaxanthin, Lutein, Polysacharides (contains all 8 essential gluconutrients), Polyphenolics, all 18 amino acids, 21 essential minerals, protein, higher in calcium than cauliflower, higher in vitamin C than oranges, higher in beta-carotene than carrots. Goji berry has antioxidant- beneficial for fighting aging and anti inflammatory properties. Find out more about Goji Berry fruits.

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