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Fruit nutrition

Little known nutrition facts about fruits

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Typical go-to sources for fibre, vitamins, and minerals, fruits are tasty and wholesome snacks that aid in boosting general health. Discover some interesting facts about them that will help you make better selections at the supermarket and, maybe even, impress your friends!


Choose the cantaloupe

It’s easy to confuse a cantaloupe with a honeydew melon – after all, their outer appearances do bear several physical similarities. However, upon slicing it open, you would realise that the flesh of a cantaloupe (or rock melon) is orange, while that of a honeydew melon is green. Which, then, is the more nutritious fruit?

Containing vitamin C, beta-carotene, and a range of other minerals, the cantaloupe wins in terms of nutritional value. It contains 36.7 milligrams of vitamin C per 100 grams in comparison to the honeydew melon’s 18 milligrams, so the cantaloupe is certainly the better choice for those seeking their daily dose of the nutrient. In addition, the cantaloupe also boasts higher values of beta carotene, potassium, calcium, magnesium, and phosphorous than the honeydew.

Look beyond the orange

If you’re looking for a quick vitamin C fix, you don’t have to limit yourself to the ubiquitous orange. There are, in fact, many other excellent sources out there, and the tiny kiwi – which, incidentally, is a berry – is one of them. Consisting of an impressive 92.7 milligrams of vitamin C per 100 grams of fruit, the kiwi wins out against the same amount of orange, as the latter only contains 53.2 milligrams.

Other fruits that provide higher levels of vitamin C, which helps to protect the body’s cells and keep them healthy, include guavas, papayas, and lemons.

Oranges or tangerines?

They taste and look similar, but what are the differences between oranges and tangerines, apart from their sizes?

Well, if vitamin C’s what you’re looking for, then go for the larger fruit – the orange. Indeed, 100 grams of orange contains a substantial 53.2 milligrams of vitamin C, amounting to nearly twice of what is found in 100 grams of tangerine. Oranges, too, offer more folate and dietary fibre.

However, if you are seeking to improve your vision, tangerines might be the better bet, given the vitamin A content that they carry per 100 grams - more than thrice the amount found in oranges!

Tropical fruits as a source of iron

A key mineral that promotes the efficient transportation of oxygen around the body and helps keep your cells healthy, large amounts of iron are more commonly found in meat. However, while fruits might provide significantly lower levels of this nutrient, they are, nevertheless, an important source that should not be neglected. It is interesting to note that a number of tropical fruits actually boast high levels of iron, and these include dates, rambutans, cikus, durians, jackfruit, and guavas.
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