1. Dragon fruit

Also known as pitaya or pitahaya, dragon fruit is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E. It’s also an excellent source of carotenoids, such as lycopene and beta carotene

People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries

2. Strawberries

Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.

3. Sweet potatoes

Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.

The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables.

Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.

4. Bananas

The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain:

Vitamin B6: 27% of the DV
Vitamin C: 12% of the DV
Magnesium: 8% of the DV
In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health. Furthermore, they’re high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut

Note that green, unripe bananas are higher in resistant starch than ripe ones, and they’re a good source of the dietary fiber pectin. Both of these have been linked to a number of health benefits, including improved blood sugar control and better digestive health.

Meanwhile, ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on before a workout.

5. Grapes

Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.

6. Mango

Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties.

In particular, mangoes are high in mangiferin, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain forms of cancer.

What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health.

7. Beans

Beans are a great source of iron and fiber and can keep your cholesterol levels in check, lower heart disease risk, reduce cancer risk, and keep your body humming for longer periods of time. Studies have proven that those that eat beans on a regular basis weigh 7 pounds less and have a slimmer waist than their bean-abstaining peers.

8. Oranges

We all know that oranges are packed with vitamin C, but what some may not know is that vitamin C is crucial for the production of white blood cells and antibodies that are powerful infection fighters.

9. Kiwi

Also known as the Chinese gooseberry, is great for your health.

It’s high in vitamin C and a good source of fiber, potassium, folate, and vitamin E. It’s also a good source of carotenoids, including lutein, zeaxanthin, and beta carotene, which support eye health and become more dominant as fruits ripen

Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin

One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation

10. Papaya

Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.