Fruits are essential in improving overall health while reducing the risk of diseases. They are an excellent source of vitamins and minerals and are high in fiber. Fruits also provide a wide range of health-boosting antioxidants and can be natural sweeteners. They can be consumed by eating it raw, baking with it, and making jellies or jams from it. Some common fruits are bananas, strawberries, and oranges.
Banana is a tropical fruit grown in tropical regions such as Africa, Latin America, and the Pacific. They are known for their flavor, nutritional value, and availability throughout the year.
Vitamins and minerals found in bananas include:
- Vitamin B6
- Vitamin C
One medium ripe banana has about 110 calories, 0 grams of fat, 1 gram of protein, 30 grams of carbohydrate, 19 grams of sugar, 3 grams of fiber, and 450 milligrams of potassium.
Bananas are one of the most popular fruits in the world. It can be eaten in many ways, such as eating it when ripe, frying it, blending it, and baking it. It is a superfood because it contains high amounts of nutrients. Bananas are a good source of energy booster when you feel tired or sluggish in the afternoon. For diabetics, notice how much sugar is in one medium banana. It is often recommended that individuals trying to control their sugar levels eat only 1/2 of a banana at a time. Or, eat it with other foods that will help your body digest the sugars.
Strawberries are native to the temperate regions of the Northern Hemisphere, such as China and the United States. Most countries develop their own varieties suitable for the climate in their region.
Vitamins and minerals found in Strawberries include:
- Vitamin C
- Folate (vitamin B9)
100 grams or half a cup of raw strawberries has 35 calories, 0.22 grams of fat, 0.64 grams of protein, 7.63 grams of carbohydrates, 1.8 grams of fiber, 5.34 grams of sugar, 12 milligrams of calcium, and 0.28 milligrams of iron.
Strawberries are whole foods when they are in their unprocessed form. They contain antioxidants that are beneficial to heart health and blood sugar control. They can be consumed raw and fresh or processed into a variety of jams, jellies, and desserts.
Oranges and many other citrus species are native to the tropical regions of Asia, especially the Malay Archipelago. Before 1920, oranges were considered a dessert fruit. The demand for orange juice significantly increased the consumption of oranges.
Vitamins and minerals found in oranges:
- Vitamin C
One medium orange that weighs about 131 grams provides approximately 62 calories, 0.16 grams of fat, 15 grams of carbohydrate, 12.2 grams of sugar, 1.23 grams of protein, and 9.34 percent of fiber.
Oranges provide high amounts of Vitamin C, meaning that they can be beneficial to the skin. Vitamin C helps to maintain skin health as it contributes to collagen production. This collagen supports the skin, promotes wound healing, and improves skin strength. Individuals with type 2 diabetes should be careful about how they consume oranges. While a whole orange can be a great snack, orange juice has much of the fiber removed and will cause blood sugar spikes.
Need more veggies? Check out Three Common Vegetables!
Author: Efua Arthur
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