There are fruits, and there are superfruits. But what makes a superfruit? According to Dr. Derek Stewart of the Scottish Crop Research Institute, Superfruits are fruits that have exceptional components that can help in eliminating diseases or lowering the chances of getting certain disease. These evidences for the fruit to be called superfruit are backed up by several researches. Below are some of what is now considered superfruits and what they can do to the body.

1. 1. Strawberry

   This most popular berry in the whole world comes in over 600 varieties, all with red flesh, small seeds piercing through its surface and green leafy cap as its crown. Strawberry has a powerful blend of nutrients functioning as anti-inflammatory and anti-oxidant. Several researches showed that strawberries help in the regulation of blood sugar and insulin, improving their levels. It can also prevent certain types of cancers, as well as other cardiovascular disorders. This fruit is very rich in vitamin C, fiber, pectin and iron. Eating more than one cup of ripe and fresh strawberries is enough to meet the dietary requirement for fruits.

2. Raspberry

   Its sweet and tart flavour always makes every bite of raspberry a melt in your mouth experience. Raspberries come in a variety of color black, orange, purple, white, yellow and the most common, red. This fruit is known best, however, for its health benefits, particularly for its high content of ellagic acid, which is a phytonutrient having the function of anti-oxidant. As an anti-oxidant, it prevents the destruction of the cell membranes through its neutralization of free radicals. Aside from its being an anti-oxidant, it is also anti-carcinogenic and antimicrobial.

3. Pomegranate

   Pomegranate might look confusing to eat, but the juice of this seedy fruit has so much health potentials that should not be overlooked. Several studies have been made that shows that pomegranate helps in fighting breast, prostate and lung cancer. It can also protect the neurovascular integrity of the fetus if the mother loads herself with this fruit. For the older population, research showed it lowers risk of getting Alzheimer’s disease. Additionally, pomegranate lowers blood pressure as well as LDL cholesterol, which is good for the heart.

4. Blueberry

   Compared to strawberry, blueberry ranked second in popularity. However, in terms of nutrients, it has already achieved superstar status among the many fruits. There are different varieties of blueberry, but all of them provide the much needed phytonutrients that makes the fruit an antioxidant. Because of its being an antioxidant, this fruit rich in vitamin C and manganese can protects the heart, balances blood sugar and insulin, improves cognitive functions and protect the retina from oxygen destruction.

5. Blackcurrant

   Compared to bananas, black currants have two times its potassium. Compared to oranges, black currants have four times its vitamin C content. And compared to blueberries, it has twice its antioxidants benefits. Black currants may be rare but its health benefits include anti-inflammatory, antioxidant, anti-cancer and it helps in lowering the risk of developing arthritis.

6. Blackberry

   Just like its berry cousins, blackberry is very rich in antioxidants. Packed with polyphenols, black berry is beneficial in preventing heart diseases and cancer. Black berry is an excellent source of vitamins A, C, E and K. And the fruit is also rich in fiber and manganese.

7. Banana

   Widely known for its potassium benefits, banana is also an excellent source of pyridoxine, or vitamin B6, and vitamin C. This sweet and creamy fruits supports the blood vessels and the heart for its potassium content. For a long time, banana is also used as an antacid, soothing the symptoms of gastric ulceration and prevents further damage to already formed ulcers. Banana is also common for those who have bowel problems. Those with diarrhea will have their lost potassium replenished and those with constipation can normalize the bowel movement. Additionally, bananas help in protecting the eyesight, lowers risk of getting kidney problems and build better bones by improving calcium absorption.

8. Apple

   “An apple a day keeps the doctor away” will always be a tenacious adage. Studies have shown that apples, particularly its skin, is highly rich in phytonutrients, therefore, the fruit works as an antioxidant. Because of this, it has cardiovascular benefit by lowering the total cholesterol and the LDL-cholesterol. It also has the ability to regulate blood sugar and insulin in the body. Apples are also beneficial as an anti-cancer agent, particularly against lung cancer. It goes to show why it is helpful in reducing the incidence of asthma, when the fruit functions as anti-inflammatory.

9. Avocado

   Avocado is known as Alligator Pear because of how the skin and the pulp look and feels like. But this is nothing like the alligator for the fruit has wide range of benefits. Even with dozens of varieties, all avocados provide health benefits by protecting the cardiovascular functions from damage. Compared to other superfruits, it may be rich in calories, but it is also high in vitamin K, fiber, folate, potassium, and vitamin B6 and C. The anti-inflammatory benefits of avocados come from several nutrients: omega 3 fatty acids, carotenoid antioxidants, phytosterols, polyhydroxylated fatty alcohols and the non-carotenoid antioxidants, such as vitamin C, selenium, manganese and zinc.

10. Grape

    With its low glycemic index, grapes are excellent in regulating insulin and blood sugar. Grapes are also rich in anti-inflammatory benefits which can be coming from the several phytonutrients in the fruits. But of all the human body’s system, the organ that makes so much use of the benefits grapes can give is the heart and the blood vessels. This is proven by the French, who are regularly drinking wine and yet shows that they have lesser incidences of cardiovascular diseases, reduced LDL cholesterol and total cholesterol and enhanced amount of nitric acid that is responsible for the proper functioning of the blood vessel lining. Grapes also have anti-microbial and anti—cancer befits, as well as it has potential in improving cognitive balance.

11. Pineapple

    An excellent source of manganese, vitamin B1 and vitamin C, pineapple have always been considered a superfruit due to its health benefits, largely coming from the substance called bromelain. Studies have shown that pineapple is potential for its anti-inflammatory benefits, which can result to its antioxidant benefits and immune system support. Having high amounts of manganese can help in the production of energy in the body. But although with few studies, pineapple is working its way to become the primary fruit in helping the digestive processes of the individual.

12. Melon

    There are several types of fruits called melons; common among them is the watermelon and the cantaloupe. Melons are rich in vitamin C. But cantaloupe is an excellent source of both vitamins C and A. As a food source for vitamin A, cantaloupe is good for the required beta-carotene and for vision nutrient. But not only will it help in vision functions, it is also important for the proper lung function. Several studies showed that the protective mechanism of vitamin A has helped reduced the development of emphysema for those who are regularly smoking.

Sources
superfruits.org
philstar.com
healthcastle.com
brianmac.co.uk