Fruit is one of the healthiest foods to eat. Superfruits are packed with vitamins, fiber, minerals, and plant compounds known as phytonutrients. So, to achieve good health, we must consume lots of super fruits.
The best fruits for health are fruits that are rich in benefits called “super fruits” or “super foods”. Indeed, there is no definite definition of this superfood, but we often refer to it as fruits or foods that contain lots of nutrients and are beneficial to support body health.
Various fruits have been studied for their nutritional content. Most fruits contain nutrients, antioxidants that are good for preventing disease or treating certain diseases. Quite a few superfruits stand out for their great health benefits. In this article, we will include a review of various super fruits for you to add to your daily diet. The point is to achieve optimal health.
Table of Contents
Super Fruits to Add to Your Diet
1. Palmyra fruit or Borassus flabellifer
Palmyra fruit is one of the super fruits rich in vitamins and minerals. This fruit is good for health such as preventing diabetes, improving digestion, losing weight, good for skin beauty and health and much more.
The health benefits of palmyra cannot be separated from its nutrition. Palmyra fruit is rich in B vitamins, zinc, phosphorus, thiamin, calcium, iron, riboflavin and others.
2. Lanzones Fruit
The lanzones is a tropical fruit and is also known as langsat. Lanzones is also a super fruit because it is seen from the side of its health benefits. This fruit is found in Indonesia, the Philippines and other countries in Southeast Asia. It tastes sweet and sour and is quite delicious to enjoy when it is perfectly cooked.
Lanzones are nutrient-rich fruits and these have many health benefits. Thus, it is widely used in traditional medicine to cure various diseases. Among the nutrients in lanzones fruit are vitamin A, vitamin C, vitamin B, also contains pantonthenic acid, arcorbic acid, potassium, phosphorus, copper, calcium and many more. No wonder the health benefits of lanzones are amazing.
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3. Salak Fruit
Salak plant or Salacca zalacca is a tropical plant that produces fruit known as salak fruit. This plant is in the form of a shrub like a palm tree, but has long thorns all over its midrib and it bears fruit in bunches like dates.
Many salak trees are found in Indonesia, such as Aceh and others. Salak fruit is rich in nutrients so this fruit is favored by many people. The sweet and slightly bitter taste is the main attraction, especially when packed with a myriad of nutrients that are beneficial for health.
Salak nutritional value is also abundant, in a serving or about 100 grams of salak fruit offers 3.9 mg of Iron, 8.4 mg of Vitamin C, 0.2 mg of Vitamin B2, 38 mg of Calcium, 12.1 g of Carbohydrate, 0.8 g of Protein, 0.4 g of Total Fat and, 18 mg of Phosphorus, and 0.3 g of total dietary fiber.
4. Mountain Soursop (Annona Montana)
Mountain Soursop or Annona Montana, is a mountain soursop fruit or also called custard apple, it is a plant in the Annonaceae family. This wild fruit has many benefits in human life either as medicine or as other food ingredients. Annona Montana is native to South America, Central America and the West Indies.
Among the benefits of mountain soursop is as a nerve sedative and to stimulate drowsiness. Also used in growing areas as a fever medicine and headache medicine. In addition to these benefits there are several other benefits of mountain soursop, such as:
- Drugs that kill intestinal parasites, asthma, coughs, and bronchitis.
- Treats diabetes, high blood pressure, and inflammation.
- Anti-viral, anti-parasitic, anti-rheumatic and anti-hyperglycemic.
- Relieve pain in pregnant women, and as an anti-depressant.
- Kills cancer cells, the bark and leaves contain a lot of anti-cancer compounds.
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5. Spanish lime
This is one of the best super fruits that need to be eat by us. Spanish is a plant in the soap-berry family. it is still categorized as a plant similar to lychee and longan. Spanish lime is also called by the name Melicoccus bijugatus and comes from tropical areas such as Central America and others.
Among the health benefits of Spanish lime is as a traditional remedy to improve eyesight, is good for promoting restful sleep, improving mood, preventing high blood pressure, and including one important fruit to boost immunity.
6. Yellow dragon fruit
Yellow dragon fruit, also known as Pitaya, is a fruit originating from Bolivia, Colombia, Peru, Ecuador and Venezuela. It is a fruit that is similar to other dragon fruit, only it is somewhat unique with smooth thorny skin, in contrast to the red dragon whose skin resembles scales. but not thorny. Yellow dragon fruit has a white flesh color and sweet.
In Asia, yellow dragon fruit is still rare and if there is a price soaring. Among the benefits are: Produce red blood cells, remove toxins from the body, good for the heart, good for beauty.
7. Custard Apple
The scientific name of this plant is Annona Reticulate. Custard apple has many health benefits. It is also a tropical fruit that is very easy to plant and cultivate. The flesh of the fruit is almost similar to soursop, but it is not sour and tends to be sweet and starchy.
Not only the taste is loved by many people, but also the great health benefits of custard apple make many people fall in love with this fruit. Among the health benefits of consuming this fruit are preventing diabetes, preventing cancer, maintaining heart health, good for digestion, and others.
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8. Singkamas (Jicama)
This is not actually a fruit but a tuber. However, because it is often present in groups of fruits at fruit sellers’ tables, singkamas are also sometimes called “fruits”. The taste is sweet and the texture is crunchy and juicy. It is very refreshing to consume especially in a state after being chilled in the refrigerator.
Singkamas are rich in nutrients, including vitamins C, A, B1, B2, B3, B5, B6, B9, choline and rich in vitamin E. The health benefits of cassava are also inseparable from the content of other minerals such as iron, zinc, potassium, manganese, calcium, magnesium and others.
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9. Black plum (Duhat)
Duhat or black plum has many names such as Purple Plum, Jamun Fruit, Java plum, and others. The fruit whose scientific name is Syzygium cumini has many health benefits.
Among the benefits are increasing immunity, good for bone health, good for hemoglobin, rich in vitamins and minerals, good for liver health, even useful for lowering high blood pressure and increasing stamina.
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10. Amla
The fruit may seem small, but it is a versatile fruit for health. Amla is a healthy food rich in nutrients, including vitamin C. The content of vitamin C in amla is quite abundant. When compared with oranges, the vitamin content of amla is 8 times more. Likewise, the antioxidants can be 17 times more than pomegranate and twice as much as acai berry.
Its high nutritional content, it is known that the health benefits of amla are to protect the body from cancer, colds, infertility, even in the world of Ayurveda, the benefits of amla are quite numerous and are often used as ingredients in traditional medicine.
11. Passion fruit
Passion fruit is rich in nutrients and benefits. This fruit is usually used as a heat reliever and as a food to support health and increase immunity. This fruit is also known as Passiflora, it grows vines in areas with cold and warm climates. Passion fruit is rich in nutrients, below we will see the nutritional content of passion fruit for 100 grams.
A serving of passion fruit or about 100 grams contains many nutrients such as:
- Calorie content – 97
- Total fat content – 0.7 grams
- Carbohydrate content – 23 grams
- Protein content – 2.2 grams
- Calcium content – 2 milligrams
- Fiber 10.4 grams
- C content – 5.4 milligrams
- and iron content – 1.6 milligrams
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12. Rambutan fruit
Rambutan is a tropical fruit that is delicious, sweet and rich in nutrients, so its health benefits are enormous. This is a fruit with a hairy skin and is usually covered with small insects or black ants because of the sweetness of the flesh. Behind this hairy skin, rambutan has white flesh that is slightly transparent and tastes sweet.
Rambutan is a super fruit that has quite a lot of health benefits such as: lowering the risk of cancer, good for bone health, good for liver health.
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13. Raw Jackfruit
Unripe jackfruit is a great fruit for processing into a variety of foods and cakes. Because of the many benefits of jackfruit and its deliciously sweet taste, it is only natural that the price of ripe jackfruit or easy/raw jackfruit is very expensive. But what we pay attention to is not the price but the health benefits behind raw jackfruit.
Among the health benefits of jackfruit are weight loss, lower cholesterol, the potential to provide a healthy and long life, even the benefits of raw jackfruit are good for preventing colon cancer.
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14. Black Berry VS Mulberry
Mulberry is a small fruit that grows on a tree, while blackberry is a fruit similar to mulberry but it grows on a bush (bush plant). Fruits in the berry family are rich in antioxidants. This is quite good for preventing various dangerous diseases such as cancer, and others.
15. Figs Fruit
Figs are one of the fruits from the Middle East, Figs contains many nutrients such as fiber and various vitamins that are important enough to support our health. Figs also contain lots of antioxidants and are low in calories. However, if you consume dried figs, this will be higher in sugar content. So, I prefer fresh figs over dry figs, especially since they have a sweet taste that makes them delicious in the mouth.
In addition to the benefits of figs, this plant also contains many benefits from the leaves. Usually made fig leaves as tea. This if consumed directly without adding sugar, will provide many health benefits.
16. Crow-berries
Another super fruit that is rich in health benefits, these are crow-berries. It is a fruit in the berry family, it usually grows in cold areas such as in the arctic continent. The plant is small in the form of a bush and it has a slightly bitter taste but is rich in benefits.
Crow-berries are also rich in antioxidants which makes this fruit important for consumption. But less popular because this fruit is not available everywhere, it can only grow in very cold places.
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17. Jocote fruit
Jocote is a fruit rich in fiber and several other nutrients so that the fruit with the Latin name Spondias Purpurea has many health benefits.
Among the benefits of consuming jocote regularly are increasing immunity, losing weight, and so on.
