21 nutritious super fruits that not everyone knows

Many fruits are favored in many diets because of their rich nutrient content. Not only that, eating a lot of these fruits will help you get countless health benefits, helping to improve your body condition and maintain a healthier body. Let’s learn about these super fruits with increaseheightblog.com!

Fruits can provide most of the essential nutrients to support many bodily functions and help you reap significant health benefits. So what are you waiting for, add these super fruits to your daily diet!

Super fruit: Berries


Strawberries are rich in antioxidants such as vitamin C, anthocyanins, phenolic acids and flavonoids, which can fight inflammation and reduce the risk of many diseases in the body such as heart disease or cancer.


Despite their small size, grapes contain a lot of nutrients, especially antioxidants such as caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid and rutin. They are also effective in reducing inflammation, reducing the risk of heart disease and cancer.


Blueberries contain some powerful antioxidants and are particularly rich in anthocyanins – plant pigments that make up 60% of their total polyphenol compounds.

Eating about 113g of fresh blueberries per day may reduce the risk of heart disease and type 2 diabetes, and slow the rate of mental decline in older adults.


Black raspberries are rich in anthocyanin pigments, while red raspberries are rich in polyphenol antioxidants and have a significant amount of fiber compared to other fruits.

Eating raspberries can help you lower blood pressure and CRP levels, and increase levels of good cholesterol, HDL. This super fruit will help reduce the risk of heart disease, type 2 diabetes and Alzheimer’s disease.

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Cranberries contain many healthy plant compounds. Eating a lot of cranberries can reduce blood fat levels, while being anti-inflammatory, antioxidant, antibacterial and reducing the risk of diabetes.

However, cranberries are quite sour, so they are often dried and sweetened or used to cook jams, sauces, etc., so you need to pay attention to choose low-sugar or sugar-free products to use.


Berries are one of the most nutrient-dense and fiber-rich fruits

Super fruit: Nuts


Cherries contain high levels of vitamin C and polyphenol antioxidants, which confer powerful anti-inflammatory properties. They are also beneficial in reducing oxidative stress, lowering blood pressure, and improving cholesterol levels in the body.


Plums are a great source of vitamins and minerals, and healthy plant compounds. This super fruit is especially rich in hydroxycinnamic acid (a type of polyphenol antioxidant), vitamin C and carotenoids that provide vitamin A, making plums very anti-inflammatory.

Feather peach

Peaches are often pickled to make jam, tea or sweet treats, but eating fresh peaches has more health benefits. The skin and flesh of peaches contain more antioxidant and anti-inflammatory activities than processed or cooked peaches.

In addition, peaches also provide high levels of phytonutrients such as phenolic acids and carotenoids, fiber, vitamin C, vitamin A and potassium essential for the body.


Nectarines, or smooth-skinned peaches, are rich in vitamin C, beta-carotene, and other antioxidant compounds. Beta-carotene may reduce the risk of illness or early death.

Super fruit: Citrus fruits

citrus fruit

Citrus fruits contain a lot of beneficial antioxidants

Red orange

Red orange is a sweet orange with a reddish skin due to its high anthocyanins content. They are also high in vitamin C, a powerful antioxidant. Each 100g of red orange can contain about 32 – 42mg of vitamin C, equivalent to 35 – 47% of the daily value.

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Kumquats are small, but they are packed with health-promoting nutrients and plant compounds like vitamin C, polyphenols, and carotenoids.

Rich in antioxidants and characteristic sour taste, kumquats are often used as natural remedies for coughs, colds and other inflammatory conditions.


Lemon is a super fruit that is commonly used in the daily diet. Lemons are rich in vitamin C, essential oils and polyphenol antioxidants.

Drinking lemon water daily combined with a light walk can effectively reduce blood pressure. They also have anti-inflammatory, antioxidant, antibacterial and anti-diabetic properties.


Grapefruits, especially red grapefruits are extremely good for health. Eating grapefruit can improve the nutritional content of each meal. Grapefruit is rich in vitamin C, magnesium, potassium and fiber that the body easily absorbs.

Not only widely applied in weight loss diets, grapefruit can also reduce fat and CRP, increase good cholesterol levels.

Other super fruits


Eating apples has many health benefits such as reducing the risk of heart disease and cancer. Apples are rich in flavonoid antioxidants that also help reduce the risk of death effectively.


Avocados are quite special super fruits because they contain a lot of good fats for the body. The amount of avocado meat with its creamy texture provides plenty of fiber, healthy fats, potassium, magnesium, folate, vitamins C and K1. Eating avocado will help lose weight, beautiful skin, improve blood sugar and cholesterol for the body.


Often thought of as a vegetable, a tomato is scientifically a fruit. Tomatoes provide high levels of lycopene, a heart-healthy carotenoid pigment.

Tomato skins contain more antioxidants than the flesh, so you should eat the skins to get the anti-inflammatory and antioxidant properties of this fruit.


Tomatoes are one of the fruits that provide the most lycopene


Figs are a super fruit rich in fiber, while also providing many other nutrients such as magnesium, potassium, calcium, vitamins B6 and K1. Figs also contain many healthful polyphenol antioxidants.

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Pomegranate contains compounds such as ellagitannins, anthocyanins and organic acids, which confer strong antioxidant activity. Eating pomegranates can help you reduce oxidative stress, improve blood pressure and cholesterol, triglycerides, reduce the risk of cancer as well as help reduce inflammation and muscle damage in the body.


Mango is an extremely popular fruit in Vietnam, containing many antioxidants such as gallic acid, quercetin, ellagic acid, carotenoids lutein, alpha carotene and beta carotene, giving mango its yellow color and extremely antioxidant properties. high.

Besides, mango is also rich in fiber to support better bowel movements, treat intestinal inflammation and chronic constipation.


Papaya is rich in vitamin C, provitamin A, folate and potassium. They are also high in antioxidants but are especially rich in lycopene, which can reduce the risk of heart disease, cancer and death.


This succulent berry is actually rich in fiber, vitamin C, vitamin A and many other antioxidants. Watermelon has anti-inflammatory properties that protect the brain and liver effectively.

In addition, watermelon is also a rich source of the amino acid l-citrulline, which helps synthesize nitric oxide necessary for blood vessel dilation and many other body functions, and also helps lower blood pressure.

Thus, adding a variety of super fruits will provide many beneficial nutrients, help reduce the risk of disease and improve body health in the most effective way.

Reference source

25 Super Fruits to Add to Your Diet Today. https://www.healthline.com/nutrition/super-fruit Access date: 10/9/2o20

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