Power fruits

Power Fruits: The Ultimate Guide to Vitamin-Rich Superstars

Nature's multivitamins: Fruits packed with essential nutrients. Photo: [Your Source]

Key Takeaways:

• Discover which fruits deliver the highest vitamin content
• Learn surprising nutritional facts about common fruits
• Get chef-recommended ways to incorporate them into your diet
• Understand seasonal availability for peak nutrition

The Vitamin All-Stars

Kiwi

Vitamin C Powerhouse

1 kiwi = 71% DV of Vitamin C

Mango

Vitamin A Champion

1 cup = 25% DV of Vitamin A

Banana

Potassium King

1 medium = 12% DV of Potassium

Guava

Folate Rich

1 fruit = 20% DV of Folate

Vitamin Breakdown: What Each Fruit Offers

Vitamin	Top Fruit Sources	Health Benefits
Vitamin C	Guava, Kiwi, Strawberries, Oranges	Boosts immunity, skin health
Vitamin A	Mango, Cantaloupe, Apricots	Eye health, cell growth
Potassium	Bananas, Oranges, Honeydew	Muscle function, blood pressure
Folate	Guava, Papaya, Oranges	Cell division, pregnancy health

Nutritionist's Corner

"Many people peel fruits like apples and pears, but the skin often contains up to 50% of the fiber and antioxidants. Always wash thoroughly but keep the peel when possible!"

- Dr. Sarah Johnson, Nutrition Specialist

Seasonal Guide to Vitamin-Rich Fruits

Spring

Strawberries, Pineapples, Apricots

Rich in Vitamin C and antioxidants

Summer

Watermelon, Mangoes, Blueberries

High in Vitamin A and hydration

Fall

Pomegranates, Apples, Pears

Packed with fiber and Vitamin K

Winter

Oranges, Grapefruits, Kiwis

Immune-boosting Vitamin C

Creative Ways to Enjoy Power Fruits

1. Smoothie Boosters

Add frozen mango for Vitamin A or kiwi for Vitamin C to your morning smoothie. The natural sugars help mask greens like spinach.

2. Fruit Infused Water

Add slices of oranges, strawberries, or watermelon to your water for flavor and nutrients without added sugars.

3. Savory Pairings

Try mango in salads, grilled pineapple on burgers, or pomegranate seeds in grain bowls for sweet nutrition contrasts.

Did You Know?

Guava contains 4 times more Vitamin C than oranges! A single guava provides about 200% of your daily Vitamin C requirement.

Storing Tips for Maximum Nutrition

• Berries: Store dry in a paper towel-lined container to prevent mold
• Bananas: Separate at the stem and wrap to slow ripening
• Citrus: Keep at room temperature for maximum juice content
• Cut fruits: Store with a squeeze of lemon juice to prevent browning

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Last updated: [Current Date] | Medical review by: [Doctor's Name]

Disclaimer: This content is for informational purposes only and not medical advice.