Which fruits are good for you as per your goals and health?

In general, all fruits are considered good for health but depending on the health conditions (in terms of diets, diabetes etc) of the people, the requirement also changes. Diets that are rich in whole foods — such as fruits, vegetables, and whole grains — support overall health and may help prevent some chronic conditions. Fruits contain nutrients that may be lacking in the average diet, along with other beneficial plant compounds, such as various antioxidants.

So now, we know that not all fruits are good for everyone. In this piece, we have mentioned the desirable fruits for people according to their needs. Give a quick read.

Bananas: Bananas are not recommended by many due to their higher amounts of carbs, sugars, and calories per serving.

One banana contains:

• 112 calories

• 1.37 grams (g) of protein

• 0.42 g of fat

• 28.8 g of carbs

• 3.28 g of fiber

• 15.4 g of sugar

• 451 milligrams (mg) of potassium

• 34 mg of magnesium

• 11 mg of vitamin C

• 0.46 mg of vitamin B6

• 0.1 mg of copper

Mangoes: Many people don’t prefer mangoes as they are very rich in sugars that may affect blood sugar levels.

One cup of mango contains:

• 99 calories

• 1.35 g of protein

• 0.63 g of fat

• 24.7 g of carbs

• 2.64 g of fiber

• 22.5 g of sugar

• 277 mg of potassium

• 89.1 micrograms (mcg) of vitamin A

• 60.1 mg of vitamin C

• 0.2 mg of vitamin B6

• 0.83 g of copper

Cherries: Cherries are rich in antioxidants but have a lot of sugar per serving, with little fiber to balance this out.

One cup of cherries contains:

• 94.5 calories

• 1.59 g of protein

• 0.3 g of fat

• 24 g of carbs

• 3.15 g of fiber

• 19.2 g of sugar

• 0.54 g of iron

• 19.5 mg of calcium

• 10.5 mg of vitamin C

Coconut: Coconut is very high in fat, so it may not be ideal for people who are looking to reduce their fat or calorie intake.

One cup of fresh cocnut contains:

• 301 calories

• 2.83 g of protein

• 28.5 g of fat

• 12.9 g of carbs

• 7.65 g of fiber

• 5.3 g of sugar

• 11.9 mg of calcium

• 303 mg of potassium

• 27.2 mg of magnesium

• 2.8 mg of vitamin C

• 8.58 mcg of selenium

• 2.07 mg of iron

Grapes: Grapes contain high in sugars and have little fiber to balance this out.

One cup of grapes contains:

• 104 calories

• 1.08 g of protein

• 0.24 g of fat

• 27.2 g of carbs

• 1.35 g of fiber

• 23.2 g of sugar

• 286 mg of potassium

• 4.8 mg of vitamin C

• 0.19 mg of copper

Lychees: Lychees are too sweet for some people, and they have very little fiber to balance out their sugar content.

One cup of lychees contains:

• 125 calories

• 1.58 g of protein

• 0.83 g of fat

• 31.4 g of carbs

• 2.47 g of fiber

• 28.9 g of sugar

• 325 mg of potassium

• 136 mg of vitamin C

• 0.28 mg of copper

Orange juice: Oranges are sources of fiber, water, and important vitamins, such as vitamin C. But they are also rich in sugars and is quite acidic, which may contribute to the erosion of tooth enamel.

One cup of orange juice contains:

• 119 calories

• 1.69 g of protein

• 0.3 g of fat

• 28.4 g of carbs

• 0.74 g of fiber

• 20.6 g of sugar

• 139 mg of calcium

• 441 mg of potassium

• 27.3 mg of magnesium

• 83.3 mg of vitamin C

• 0.11 mg of thiamin

• 47.1 mcg of folate

Dried fruit: Dried fruit has had all of its water removed. So, these are sweeter and smaller than their whole fruit alternatives, which may make it easier to overeat them. People who are watching their calorie or sugar intake may should avoid them.

Other options: 

Berries: Usually, berries are lower in sugar than many other fruits and contain beneficial fiber and vitamins. Berries also tend to have higher levels of phytochemicals and antioxidants that may support overall health.

Watermelon: Watermelon is very low in calories while providing the sweet taste that many people desire from fruit.

One cup of watermelon contains:

• 46.5 calories

• 0.93 g of protein

• 0.23 g of fat

• 11.5 g of carbs

• 0.61 g of fiber

• 9.42 g of sugar

• 170 mg of potassium

• 12.3 mg of vitamin C

• 42.6 mcg of vitamin A

Apples: Apples are good in anti-oxidants and are rich in water and healthy fibers that may be more filling than some other options without being very calorie dense.

One large apple contains:

• 126 calories

• 0.63 g of protein

• 0.41 g of fat

• 33.4 g of carbs

• 5.81 g of fiber

• 25.1 g of sugar

• 14.5 mg of calcium

• 259 mg of potassium

• 12.1 mg of magnesium

• 11.1 mg of vitamin C

• 65.3 mcg of beta-carotene

Grapefruit: Grapefruit is low in calories and high in nutrients, including a number of helpful antioxidants.

One cup of grapefruit contains:

• 75.6 calories

• 1.39 g of protein

• 0.25 g of fat

• 19.2 g of carbs

• 2.88 g of fiber

• 12.4 g of sugar

• 39.6 mg of calcium

• 243 mg of potassium

• 16.2 mg of magnesium

• 56.2 mg of vitamin C

• 104 mcg of vitamin A