Superfruits | Twenty-Four Powerful Superfruits | Fruits for blend

Superfruits

Superfruits: the superheroes of the blending world. If blending and juicing weren’t already healthy enough for you, these nutrient packed fruits are here to give your smoothie or juice a Vitamin Boost!

Huffington Post recently released this list of superfruits that can greatly improve your diet and overall health. While this list is extensive and impressive, we’d like to explain why these are important to your diet, and how best to get blending with them!

1. Açai Berries

To those out there who aren’t quite juicing-pros yet, these delicious berries are pronounced “ah-sigh-ee.” (I know, it confused me, too.) Hard as they might be to pronounce, this Superfruit may be the key to your healthier life! Not only are açai berries packed with antioxidants (beating out most other berries), these berries have a high Fiber content and heart-healthy fat. Many people have speculated about other possible benefits from this fruit, too, though few of them have been scientifically proven. Brazilians, for one, cite these berries as healthy for the skin, and have eaten them for centuries to treat skin conditions!

2. Apples

This may seem like a boring staple compared to the exotic açai, but don’t discredit the apple just because it’s readily available! This Superfruit is high in Fiber, which binds with fats in your intestines and lowers your cholesterol. Scientists also speculate that apples may prevent Alzhemier’s and Parkinson’s diseases, as fighting pancreatic cancer! And finally, just one apple has up to 14% of your daily required Vitamin C!

3. Avocados

The avocado may be very popular right now as the guacamole you pay extra for on your burrito, but this Superfruit belongs in your blender, too! This creamy fruit is high in healthy fatty acids and can lower your bad cholesterol. Its flesh is packed with nutrients, too! Just one avocado has 26% of your daily Vitamin K, 17% of your Vitamin C, and 14% of both Potassium and Vitamin B5. Avocados are higher in calories, however, so it is important to use it appropriately if you are trying to lose weight healthily! And for those of you who still aren’t sold on this whole “avocado smoothie” thing, try using it as the creamy base for a berry or banana smoothie. It’s delicious!

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4. Bananas

Speaking of bananas… these, too, have earned their place on the Superfruit list! An easy fruit to love and blend into smoothies, the banana has countless benefits. The fruit contains high levels of Tryptophan, which may help fight depression as it is converted to Serotonin. Bananas are also high in Fiber, can stabilize your blood sugar when eaten between meals, and act as a natural antacid! Plus, the banana is famous for being packed with Potassium, and also contains Vitamin C and Magnesium. Not to mention, the banana plays well with nearly every other fruit on this list! When making a smoothie, why not throw in a banana for an extra boost?

5. Blackberries

The tart, juicy, antioxidant-packed blackberries are a great, summer-y addition to any smoothie. One cup of this next Superfruit has a third of your daily-required fiber, as well as 13% of your daily Vitamin A. Vitamin A can help your digest tract stay healthy by maintaining a healthy mucous membrane. Plus, blackberries have Vitamin C and K, which may help with bone health.

6. Blueberries

Another summer favorite, packed with nutrients. One of the better-known Superfruits, blueberries are high Manganese and Vitamin C. One cup contains 24% of your daily-required Vitamin C, which is good for the collagen of your skin and prevents sun damage. These small berries have also been found to improve mental health, according to a few studies. Similar to cranberries, blueberries can be beneficial in preventing urinary-tract infections, as they prevent bacteria adhering to the walls of the bladder. Finally, the blue hue of blueberries is caused by their antioxidants – Anthocyanins. A study showed that this chemical could block tumor growth. These berries maybe small, but they’re certainly powerful!

7. Cantaloupe

This pretty, pastel orange fruit may be another you’ve never thought to add to a smoothie, but the cantaloupe is vital for anyone concerned about his or her skin. The flesh is packed with Vitamin A, which boosts cell reproduction, repairing damaged skin. Vitamin A also improves your vision and eye function. This Superfruit’s orange color also indicates its Carotenoid content, which can prevent cardiovascular disease and some types of cancer! And if you’re looking for a post-workout smoothie, cantaloupe is your friend! The melon has a lot of Electrolytes, and pairs well with some orange juice and vanilla yogurt to make a sweet, refreshing smoothie!

8. Cherries

If you can get them ripe and in season, cherries make a delicious snack on their own, but these Superfruits are great in smoothies as well. Another fruit that contains Anthocyanins, the deep red fruits are full of antioxidants that similarly benefit your cardiovascular disease and fight cancers. Cherries also contain Melatonin, whose name people with sleep problems may recognize. The natural substance is used in supplements for insomnia, and helps regulate your sleep cycles to healthy, normal levels. If you’re worried about your blender fighting those pesky cherry pits, a simple internet search with reveal all kinds of nifty ways to remove them from this Superfruit, using everything from a hair pin to a straw. You can enjoy a cherry smoothie even if you don’t have a cherry pitter!

9. Citrus

Here, by citrus, we mean lemons and limes (Oranges will be covered later.) Like a pirate trying to prevent scurvy, your diet needs some citrus! These fruits come with the obvious punch of Vitamin C, which has many previously mentioned health benefits. Lime juice, too, is good for the skin, thanks to its helpful Vitamin C and Flavonoids, two antioxidants. Citrus fruits are more frequently used for juices, but make a good smoothie, too! Try adding a citrus to a strawberry smoothie for a sour treat boosted by a Superfruit!

10. Cranberries

This Superfruit may be famous for its prevention of urinary-tract infections, but cranberries have plenty to offer in terms of health benefits. The antioxidant content of these berries is beat out only by the powerful blueberry, and has been heralded as preventing tumor growth. Cranberries, finally, are a natural source of Calcium, and can improve bone health – just don’t let them stain your teeth!

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11. Dragon Fruit

Ah, the Dragon Fruit (or Pitaya)… beautiful both inside and out, but difficult to find and slightly intimidating. If you can find this spiky green and magenta fruit in store, they’re actually quite easy to eat and enjoy. Once you slice the thick skin, you simply need to scrape the white, creamy, seeded fruit free of its skin and serve! The taste is mild, similar to a kiwi, and matches well with other fruits, especially tropical ones. This exotic fruit is, too, packed with nutrients and health benefits. The seeds in the fruit contain a healthy amount of protein and good fats, plus Fiber and antioxidants. The Dragon Fruit has also been claimed to help with joint pain, and is an anti-inflammatory fruit. Finally, the seedy fruit contains high amounts of Vitamin C, B1, B2, and B3, as well as Iron, Calcium, and Phosphorous.

12. Grapes

Another fruit that’s more commonly a juice than a smoothie ingredient, but don’t be afraid to throw the grape into your blender! These Superfruits are actually considered berries! They’re sweet and delicious, and can also prevent Alzheimer’s disease, according to some studies! The grape seeds, which have been made into their own extract, can fit cancer cells as well, and are packed with antioxidants. And if you have a problem with migraines, grape juice has been cited as a home remedy for these incapacitating headaches.

13. Grapefruit

Kin to the grape in name but not at all in taste, the grapefruit has made it to our list of Superfruits! It comes with the usual high Vitamin C content, plus Calcium, Potassium, and Phosphorous. Its flesh is high in Fiber, and contains Bioflavonoids that can fight cancer and heart disease. While you might find adding this Superfruit to your smoothie a bit of challenge, as it’s hard enough to pries the flesh free with a spoon, it’s completely worth the work for the nutrients! The quickest way to cut your grapefruit for a smoothie blend is to cut it into eighths, then cut the flesh free of the rind. Don’t add the rind to the blender, of course! The pink fruit goes well with raspberries, or bananas for a tropical taste. Be careful with the grapefruit if you’re on certain cholesterol or heart medications, however, as this sour fruit is known to interact!

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14. Kiwi

The furry little kiwi is your next best Superfruit friend. High in Fiber, one cup of the green flesh of a kiwi has 270% of your daily Vitamin C. Wow! This antioxidant fights cancer and prevents disease in your body as a whole. In addition, the one-cup serving gives you 89% of your daily Vitamin K, 13% of Vitamin E, and 11% of folate. And, surprisingly, a kiwi has more Potassium than a banana! A healthy amount of Potassium in your diet can help control your blood pressure.

15. Orange

Each orange surpasses your daily-required Vitamin C, is high in Fiber, Calcium, and Potassium. The fruit contains Limonoids, chemicals that fight many kinds of cancer! The Polyphenols in oranges also fight viral infections, and their Carotenoids can improve your vision. For juices, they go wonderfully on their own. For smoothies, add this Superfruit to banana or mango and some yogurt!

16. Papaya

A papaya, too, is another tropical Superfruit! It comes with Vitamin C, Vitamin A, and Vitamin E! The buttery fruit lends a delicious texture to a smoothie, and has plenty of health benefits. The antioxidants fight cancer and help your heart health, and the vitamins can also prevent the oxidation of cholesterol, which allows it to build up in blood vessel walls. The flesh is also high in fiber, which helps further lower your cholesterol. The fiber, too, binds to toxins, preventing colon cancer!

17. Pineapple

Once you’ve cut and cored the delicious pineapple free of its prickly exterior, the pineapple is rich in nutrients and great for a smoothie or juice. The fruit is low in calories and high in Vitamin C, Thiamine, and Vitamin B-6. It’s the perfect combination! Plus, this Superfruit contains protein-digesting enzymes that can help digestions and have anti-inflammatory. And for bonus entertainment, look up photos how pineapple plants grow. Weird!

18. Plum

The sweet, juicy plum is easy to add to a smoothie, once you chop it free of its pit. The Superfruit is good for maintaining mucous membranes, skin, and healthy eyesight! Studies on the fruit also suggestion that consuming it prevents breast, gastrointestinal, and respiratory tract cancers! There’s a 113 milligrams of Potassium in a plum, which can reduce your risk of stroke. And finally, plums contain Chlorogenic Acid, which has been found to decrease anxiety in mice!

19. Pomegranate

Picking out a ripe pomegranate can be daunting, but the sweet, crunchy seeds inside make for a great, nutrient packed snack! If you don’t mind a little extra texture, they also make a great antioxidant boost your smoothie. Its juice beats out even red wine! And if you’re wondering how to tell a ripe pomegranate from a bad one, weigh it in your hands to compare it to others. You’re look for a heavy one (so it’ll be full of juice!) with tight, red, un-bruised skin.

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20. Pumpkin

Pumpkin spice latte? No thank you! Not when you can toss this Superfruit (it’s a fruit!) into a smoothie and get all the real taste, plus the amazing nutrients, of fresh pumpkin. A cup of mashed pumpkin has 200% of your daily Vitamin A, which benefits your eye health. The high Fiber, low calorie fruit can help with weight loss. Its bulk can make you feel fuller faster, and want to eat less! Go ahead. Throw it in the blender! Fresh pumpkin goes well with some vanilla yogurt and cinnamon. And don’t waste the seeds! Toast them as a crunchy snack with some spices. These seeds contain Phytosterols, which can reduce bad cholesterol!

21. Raspberries

My personal favorite fruit makes it to the Superfruit list! A cup of these berries have 8 grams of dietary Fiber, 25% of your Vitamin C, plus 186 milligrams of Potassium. The raspberry has anti-inflammatory properties, which can fight arthritis and gout. And they’ve got antioxidants as a bonus, containing both Quercetin and Ellgaic Acid!

22. Strawberries

The sweet, delicious strawberry is the best tasting medicine you’ll ever take. They’re very beneficial for your heart health, thanks to their anti-inflammatory properties. Their antioxidants fight cancer, and can prevent a stroke. And if you’re pregnant, the Folic Acid in strawberries will put you well on your way to getting your requirements!

23. Tomatoes

Whether you agree these belong on our “fruit” list or not, the tomato is definitely super. The Superfruit is chock full of Vitamin E and Vitamin C, two powerful antioxidants, which are surprisingly helpful in tomatoes to bone health. The antioxidants, which also include Lycopene, also fight cancers, especially of the prostate, according to a few studies. Consuming tomato also reduces total cholesterol, bad cholesterol, and Triglyceride levels. How do you mix a tomato into a decent smoothie? Your best bet is going savory, rather than sweet.

24. Watermelon

This bright, red Superfruit contains Lycopene as well, more than twice the tomato, but its nutritional value does not stop there. There are anti-inflammatory nutrients in the fruit, too. One of the best uses of the watermelon is actually hydration, as it is about 92% water! This makes it easy to blend, or make into a juice, and enjoy.

Finally…

People have probably been telling you how important fruits and vegetables are for you diet for ages, but fewer people know that blending these fruits (especially our selected superfruits) is probably the most efficient way to gain their nutrients. Blending fruits into a smoothie or juice is a quick and delicious way to enjoy your daily-required vitamins and servings of fruit. And if you mix a fruit as a whole fruit blend, you lose no nutrients at all, gaining everything stored in skin, flesh, and seeds.

Drink up! With any of these Superfruits and a top-notch blender (like Blendtec or Vitamix,) you’re well on your way to a better personal health.

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What are your favorite superfoods and recipes using superfoods? Let us know in the comments below!