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Often, we blindly eat this fruit or that one simply because we think we should. Typically, if you ask someone eating a piece of fruit what the nutritional value they’re getting from that item is, they likely couldn’t tell you a whole lot. Perhaps they could tell you an orange has vitamin C or that a carrot will help them see in the dark. But beyond that, it tends to result in a shrug. One thing to bear in mind that fruit allergies are common. A test for allergies will help you identify the fruits that may cause you other health problems.

Knowing the benefits of eating different fruits helps you hit a more diverse profile of vitamins and minerals. Here, we look at fruits with a range of health benefits and why you NEED to add them to your daily diet today.

Blueberries

Vitamins & Minerals – Iron, Magnesium, Calcium, Zinc, Vitamin C, Vitamin K, Potassium, phosphorus.

Blueberries are much fabled for their antioxidant properties, which play a vital role in the reduction of oxidative stress (a contributing factor to age-related decline), but they also contain the building blocks of healthy bones; calcium and phosphorus. Their Magnesium and Zinc content also helps improve sleep quality. These benefits and many more make blueberries an essential part of a healthy diet.

kiwi fruit

Kiwi Fruit

Vitamins & Minerals – Vitamin C, Vitamin K, Folate, Potassium, Antioxidants, Iron, Calcium.

Need fiber? Kiwi fruit has fiber in abundance. A lot of the dietary fiber is in the brown, hairy skin (which is totally edible!), but even the flesh has a good amount of the micronutrient, which promotes gut health and weight loss. It is also a great source of folates which are said to be essential in fetal development during pregnancy. Kiwi are tangy and sweet and increasingly popular. A test for allergies can help you identify whether you may need to find an alternative due to an intolerance.

Pineapple

Vitamins & Minerals – Copper, Thiamin, Manganese, Vitamin B6, Folate, Vitamin C, Potassium.

You want vitamin C; you eat an orange, right? Well, you could, or you could smash through your daily requirements with a pineapple. One cup of pineapple weighs in with 131%(!) of your RDA of the vitamin that contributes to immune system health. It also provides over 70% of your need for manganese, a mineral that has strong antioxidant properties.

Avocado

Vitamins & Minerals – Potassium, Vitamin E, Vitamin C, Vitamin K, Omega-3, Lutein.

Avocado is unique in the fruit world in that the majority of its calories don’t come from carbohydrates. Avocado is famously loaded with good fats and a fantastic way to hit your fat macronutrient requirements. They’re also a great source of lutein, which has been linked to reduced instances of cataracts and also reduces exposure to non-Hodgkin lymphoma.

Pomegranate

Vitamins & Minerals – Polyphenols, Folate, Vitamin C, Vitamin K, Potassium.

When you think of antioxidants, you think of green tea. Did you know the pomegranate trumps the antioxidant content of green tea? The seed fruit is loaded with polyphenols, which are thought to have anti-cancer properties. It has also been shown to help improve blood flow and combat the oxidation of LDL, or bad cholesterol.

Before you introduce a new fruit to your diet, you would benefit from a test for allergies.