Top ten fruits based upon their content of these nutrients

Watermealon
A watermelon contains about 6% sugar and 92% water by weight. As with many other fruits, it is a source of vitamin C. The amino-acid citrulline was first extracted from watermelon and analyzed. Watermelons contain a significant amount of citrulline and after consumption of several kg, an elevated concentration is measured in the blood plasma; this could be mistaken for citrullinaemia or other urea cycle disorders. Watermelon rinds, usually a light green or white color, are also edible and contain many hidden nutrients, but most people avoid eating them due to their unappealing flavor. They are sometimes used as a vegetable.In China, they are stir-fried, stewed or more often pickled. When stir-fried, the de-skinned and de-fruited rind is cooked with olive oil, garlic, chili peppers, scallions, sugar and rum. Pickled watermelon rind is also commonly consumed in the Southern US. Watermelon juice can be made into wine. Watermelon is mildly diuretic and contains large amounts of beta carotene. Watermelon with red flesh is a significant source of lycopene.

Bananas
Bananas are a staple starch for many tropical populations. Depending upon cultivar and ripeness, the flesh can vary in taste from starchy to sweet, and texture from firm to mushy. Both skin and inner part can be eaten raw or cooked. Bananas' flavor is due, amongst other chemicals, to isoamyl acetate which is one of the main constituents of banana oil.During the ripening process, bananas produce a plant hormone called ethylene, which indirectly affects the flavor. Among other things, ethylene stimulates the formation of amylase, an enzyme that breaks down starch into sugar, influencing the taste of bananas. The greener, less ripe bananas contain higher levels of starch and, consequently, have a "starchier" taste. On the other hand, yellow bananas taste sweeter due to higher sugar concentrations. Furthermore, ethylene signals the production of pectinase, an enzyme which breaks down the pectin between the cells of the banana, causing the banana to soften as it ripens.

Apple
 The proverb "An apple a day keeps the doctor away.", addressing the health effects of the fruit, dates from 19th century Wales.Research suggests that apples may reduce the risk of colon cancer, prostate cancer and lung cancer. Compared to many other fruits and vegetables, apples contain relatively low amounts of vitamin C, but are a rich source of other antioxidant compounds. The fiber content, while less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease, weight loss, and controlling cholesterol. The fiber contained in apples reduces cholesterol by preventing reabsorption, and (like most fruits and vegetables) they are bulky for their caloric content. However, apple seeds are mildly poisonous, containing a small amount of amygdalin, a cyanogenic glycoside. It usually is not enough to be dangerous to humans, but can deter birds. 

Grape
A single serving of grapes offers you 176 milligrams of potassium and 13 milligrams of calcium. Potassium and calcium are both important in transmitting nerve impulses and are therefore necessary to maintain efficient nervous system function. A serving of grapes will also provide you with 9 milligrams of phosphorus, which is an integral part of nucleic acids – the building blocks of genetic material. Magnesium is also present in grapes, with a cup of grapes containing 4.6mg. This mineral is important for muscle contractions. There are trace amounts of iron and selenium in a serve of grapes – approximately 0.4 milligrams and 0.3 milligrams, respectively. Small amounts of zinc, manganese and copper can also be found in grapes.

Orange
    Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.  Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering sodium actions


 Plantains
.·         
It is very rich in potassium, and it is commonly prescribed by doctors for people who have low level of potassium in their blood. The potassium in plantain is very good for the heart and helps to prevent hypertension and heart attack. It is also rich in potassium, magnesium and phosphate. It is a good source of vitamins A, B6, and C which helps maintain vision, good skin, and build immunity against diseases. Cooked unripe plantain is very good for diabetics, as it contains complex carbohydrate that is slowly released over time. The green plantain is very low in sugar. The carbohydrate in the green unripe plantain is stored as a complex starch, slowly released after cooking and it is a good inclusion in a diabetic diet. The ripe or yellow plantain is rich in sugar and very sweet to taste.

Mango 
 
Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect body from lung and oral cavity cancers.  Fresh mango is a very rich source of potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production in the brain. It also controls homocystiene levels in the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.

Tangerines
·         As in oranges, Tangerines are very low in calories. However they are high in flavonoid anti-oxidants like narigenin, hesperetin, vitamin A, carotenes, xanthins and luteins; in fact many times higher than in oranges.In addition, these citrus fruits are very rich sources of vitamin-C (ascorbic acid), a water soluble vitamin. Vitamin-C is one of powerful natural anti-oxidant which has many essential roles like collagen synthesis and wound healing, anti-viral, anti-cancer activity and helps prevent from neuro-degenerative diseases, arthritis, and cold/fever...etc by removing oxidant free-radicals from the body. Vitamin C helps absorb iron in the food by reducing ferrous form of iron element to ferric form in the gut.Further, they contain natural soluble and insoluble fiber like hemi-cellulose, pectin...etc which prevents cholesterol absorption in the gut. Adequate fiber in the food aids in smooth bowel movements by acting as laxative.

cantaloupes
   

Cantaloupe is one of the most common fruits but its full health benefits may not have been fully understood, and often taken for granted.  It is extremely nutrient-packed but yet has very low calories. 
This wonder fruit is highly concentrated with excellent levels of beta-carotene, folic acid, potassium, vitamin C and dietary fiber.  It is also one of the very few fruits that has a high level of vitamin B complex¾B1 (thiamine), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine).
Cantaloupe is rich in anti-oxidants that can help prevent cancer and heart diseases.



Pears

Pears are a good source of dietary fiber and a good source of vitamin C. Most of the vitamin C, as well as the dietary fiber, is contained within the skin of the fruit.According to the FDA's final rule dated July 25, 2006 "Food Labeling; Guidelines for Voluntary Nutrition Labeling of Raw Fruits, Vegetables, and Fish," the nutritional content of a medium-sized fresh pear weighing 166g/5.9oz is as follows:
Calories
100
Sodium:
0 mg/0%
Potassium:
190 mg/5%
Total carbohydrate:
26 mg/9%
Dietary Fiber:
6g/24%
Sugars:
16g
Protein:
1g
Vitamin C:
10%
Calcium:
2%
Pears are less allergenic than many other fruits, and pear juice is therefore sometimes used as the first juice introduced to infants. However, caution is recommended for all fruit juice consumption by infants, as studies have suggested a link between excessive fruit juice consumption and reduced nutrient intake, as well as a tendency towards obesity. Pears are low in salicylates and benzoates, so are recommended in exclusion diets for allergy sufferers.Along with lamb and rice, pears may form part of the strictest exclusion diet for allergy sufferers

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