Tropical fruits promise to provide health and happiness. Their bright colour and rich aroma make them visually irresistible and their delectable taste makes them a delight to eat. Loaded with vitamins, minerals, fibre, healthy fats, and water, they contribute significantly to a balanced diet. Read through to know more about tropical fruits and their fantastic health benefits.
What are Tropical Fruits?
As a group of food, tropical fruits require ample sunshine to grow and bloom. Thus, they grow within the tropical strip of the earth, between the Tropic of Cancer and the Tropic of Capricorn. With the Equator lying in between, tropical fruits enjoy the hottest sunshine all year round. The main attributes of these fruits are their bright colour, prominent aroma, and rich taste. They are juicy because of their high water content and are loaded with vitamins and minerals which make them a ‘superfood’.
Benefits of Tropical Fruits
Thanks to high quantities of vitamins, minerals and antioxidants, these fruits make for perfect health food. The amazing health benefits that tropical fruits confer are:
1. Cheer You Up
The bright and shiny appearance of tropical fruits with rich, powerful aroma stimulate parts of the brain that help uplift your mood. The high potassium and zinc in tropical fruits reduce symptoms of stress and anxiety.
2. Reduce Inflammation
Tropical fruits contain protein-digesting enzymes that help reduce inflammation in the body.
3. Promote Heart Health
Tropical fruits are rich in potassium which helps maintain electrolyte balance. This helps regulate blood pressure and aids in cardiovascular health.
4. Help Reduce Cancer Risk
Tropical fruits that are yellow, red or orange in colour contain carotenoids, the pigment responsible for their colour. Carotenoids show protective effects owing to their antioxidant capacity thereby reducing cancer risk.
5. Boost Immunity
Vitamin C is a powerful antioxidant that removes the free radicals from the body. This strengthens the body’s natural defence mechanism.
6. Improve Digestion
The high fibre content in tropical fruits promotes digestion. It reduces constipation and is great for gut health.
7. Improve Skin and Hair Quality
Loaded with vitamins, minerals, and micro-nutrients, tropical fruits improve skin and hair quality.
8. Protect Kidneys
The high antioxidant levels in tropical fruits help reduce body inflammation which aids in kidney repair and healing. They are rich in water which is a plus for kidney health.
Tropical Fruits List
Although the tropical fruits are native to tropical regions of the planet, they are loved globally. Also, with each fruit having distinct characteristics, they fit the different diet charts depending on the particular health goals one is seeking. The list of best tropical fruits is as follows:
- Mango
Nutritional Value
Every single cup serving of mangoes contains:
- 100 calories
- 25 grams of carbohydrates
- 100% of the daily requirement of Vitamin C
- Moderate levels of Vitamin A, Vitamin K, Vitamin B6, and Potassium
- Ample amounts of fibre and sugar
Benefits
- Increases iron absorption in the body. This helps improve blood circulation
- The high sugar content leads to an instant increase in energy levels
- Its vitamins and minerals boost the immune system
- The high fibre content optimises the digestion process
- Potassium lowers blood pressure and promotes heart health
- Vitamin A contributes significantly to good vision
- Kiwis
Nutritional Value
Every single fruit serving of kiwis contains:
- 40 calories
- 10 grams of carbohydrates
- 2 grams of fibre
- Daily adult requirement of Vitamin C
- Rich in vitamin E and Vitamin K
- Moderate quantities of Magnesium, Calcium, Copper, Phosphorous, Potassium, and Folate
- High amounts of antioxidants
Benefits
- Low-calorie count aids in weight loss.
- High levels of Vitamin C aid in growth and development
- Rich quantities of minerals and vitamins boost the immune health
- High dietary fibre helps improve digestion
- Vitamin E boosts the formation of collagen required to increase skin elasticity
- Bananas
Nutritional Value
Every single medium-sized banana contains:
- 110 calories
- 28 grams of carbohydrates
- 3 grams of fibre
- 1 gram protein
- 15 grams of naturally occurring sugar
- 450 mg potassium
- High levels of Manganese, Vitamin B6, and copper
- 17% of Daily Recommended Dose of Vitamin C
Benefits
- The high potassium content helps regulate high blood pressure
- Boosts weak immune system
- Regulates blood sugar levels
- Copper and manganese help strengthen bones
- Vitamin C aids in iron absorption by the body, which helps in blood circulation
- High fibre content promotes the digestion process
- Pineapples
Nutritional Value
One cup serving of pineapple chunks contains:
- 82 calories
- 22 grams of carbohydrates
- 2.3 grams of fibre
- Less than 1 gram of protein
- High amounts of Vitamin A, Vitamin B6, Vitamin E and Vitamin K
- Moderate values of Iron, Manganese, Copper, Magnesium, Phosphorus, Potassium, Calcium, Folate and Zinc
- High levels of Vitamin C
Benefits
- Improves metabolism rate
- Helps build strong bones
- Dietary fibre improves gut health and optimises digestion
- Regulates blood sugar levels
- Protects against infections and pathogens
- Boosts immune health
- Guavas
Nutritional Value
One cup serving of guavas contains:
- 37 calories
- 1 gram fat
- 8 grams of carbohydrates
- 3 grams of fibre
- 5 grams of sugar
- 1 gram protein
- 200% of the daily Recommended Dose of Vitamin C
- High amounts of Vitamin A, Iron, Calcium, Potassium, and Vitamin B6
Benefits
- Boosts immune system
- Controls blood sugar levels and helps manage diabetic symptoms
- Aids iron absorption and improve blood circulation
- High fibre content with low calories helps in weight loss
- Avocados
Nutritional Value
One small avocado contains:
- 160 calories
- 15 grams fat
- 8 grams of carbohydrates
- 7 grams of fibre
- Less than 1 gram of sugar
- 2 grams of protein
- High amounts of Vitamin A, Vitamin C and Vitamin K and B Vitamins
- Moderate amounts of Folate, Magnesium, Potassium, Copper, and Manganese
- High levels of omega-3 fatty acids and antioxidants
Benefits
- Regulates blood pressure
- Balances cholesterol level
- Improves blood circulation
- Improves bone strength
- Good for hair and skin
- Boosts immune system
- Improves the digestion process
- Papaya
Nutritional Value
One medium serving of papaya contains:
- 120 calories
- 30 grams of carbohydrates
- 5 grams of fibre
- 18 grams of sugar
- 2 grams of protein
- High amounts of Vitamin C
- Moderate amounts of Folate, Vitamin A, Magnesium, Copper, and Pantothenic acid
- Moderate levels of B vitamins, Vitamin E, Vitamin K, Calcium, Potassium and antioxidants
Benefits
- Antioxidants in papaya protect eye health
- Antioxidants also lower the risk of asthma and cancers
- Vitamin K improves bone health
- Regulates blood sugar levels and improves diabetes symptoms
- Improves digestion process
- Its potassium, fibre, and vitamin values help thwart heart ailments
- Reduces body inflammation
- Improves skin and hair health
- Lychee
Nutritional Value
Every 100 gram serving of lychee contains:
- 66 calories
- 17 grams of carbohydrates
- 1.3 grams of fibre
- 15 grams of sugar
- 0.8 grams of protein
- 82% water
- High amounts of Vitamin C
- Moderate amounts of Copper, potassium
- High levels of antioxidants
Benefits
- High minerals, vitamins, and antioxidants promote heart health
- Regulates blood sugar levels and improves diabetes symptoms
- Promotes liver health by removing toxins from the body
- Regulates metabolism
- Boosts immune system
- Anti-inflammatory properties
Conclusion
Tropical fruits are fantastic health boosters. While the high vitamin and mineral values contribute significantly to good health and fitness, the antioxidant levels have great healing power that boosts the body’s innate repair mechanism. Although the tropical fruits list is long and extensive, the best tropical fruits with their benefits are listed above. To derive maximum benefits from these superfoods, including the widest variety in your daily diet.
