Fruits are a crucial part of a healthy diet, as they are high in vitamins, minerals, and antioxidants.
Many fruits are an excellent source of dietary fiber as well.
The recommended daily intake of fruit varies depending on the age, gender and level of physical activity of each of us.
Most adults should eat 2-3 pieces of fruit per day as part of a healthy diet.
Additionally, consuming a variety sorts of fruits can provide a wider range of nutrients, so it’s always good to eat different types of fruits in order to get the most benefit.
Here is a list of the most common 4 letter fruits that are great for your health:
- Kiwi
Kiwi fruit is a small, oval-shaped fruit that is native to China.
One interesting thing about kiwi is that it is also known as the “Chinese gooseberry”.
The name kiwi was coined in the 1960s in New Zealand, where the fruit had been successfully marketed.
Kiwi has a fuzzy, brown skin and a green, sweet, and tangy flesh.
Kiwi is a great source of vitamin C, vitamin E, vitamin K, and potassium, as well as dietary fiber, making it a nutrient-dense food.
Eating Kiwi can boost the immune system, can help in digestion, it prevent blood clots, lower blood pressure, and improve eye vision.
Kiwi is also unique in that it is one of the few fruits that contain a significant amount of actinidin, an enzyme that helps break down the protein.
- Plum
Plums are small, round or oval-shaped fruit that are available in a variety of colors, including red, blue, and purple.
They are rich in antioxidants, fiber, potassium, and vitamin C, making them a healthy and nutritious food.
Plums can help reduce the risk of heart disease, cancer, and aid in weight loss.
They are also good for digestion because they are rich in fiber.
Plum is one of the oldest fruits known to humans, dating back to prehistoric times.
It is said to have originated in China and then spread to Europe, Asia and Africa. In ancient Greece and Rome, plums were a symbol of love and fertility.
Some varieties of plums are even still grown for drying, and are called prunes.
- Pear
Pears are a type of fruit that belongs to the Rosaceae family, same as apples.
They are typically shaped as a bell a teardrop with a smooth skin that ranges in color from green, yellow to red.
The flesh of a pear is white or cream-colored, juicy and sweet.
They have a core in the center with seeds.
Pears are a good source of dietary fiber, vitamin C and K, and antioxidants.
Eating pears may reduce cholesterol, improve heart health, aid in weight loss, and improve digestion.
They can be eaten fresh, canned, or used in desserts like pies and tarts.
Pears come in many varieties, and some of the most popular ones include Bartlett, Anjou, and Bosc.
The best way to tell if a pear is ripe is to gently press the stem end of the fruit; if it gives slightly, the pear is ripe.
Pear is a fruit that have been cultivated for thousands of years. Pears have were even a symbol of immortality in ancient Egypt.
- Lime
Lime is a small citrus fruit that is typically green in color, with a sour and acidic flavor.
Limes are a nutrient-dense fruit that offers a variety of health benefits.
It is a good source of vitamin C and antioxidants, which can help strengthen the immune system and protect the body from various diseases.
Limes are rich in potassium, which can help lower blood pressure and keep your heart healthy.
It also contains compounds that can help stimulate bile production, which can aid in digestion and prevent constipation.
Lime juice has traditionally been used to lighten skin pigmentation, and has been known to reduce blemishes and wrinkles, giving the skin a more youthful and radiant appearance.
Limes are also used in traditional medicine to help cure various illnesses.
Its juice when mixed with honey or ginger can ease colds and sore throat. It can also be applied topically to cure skin conditions.
Lime zest, which is the outer green layer of the lime peel, is used in many sweet and savory dishes for its fresh, citrusy flavor.
It can be grated or zested and added to marinades, dressings, and baked goods.
Lime is commonly used as a garnish or to add a sour and acidic flavor to drinks such as Margaritas, Daiquiris, and Mojitos.
- Bael
Bael, also known as wood apple, is a tropical fruit that is native to India and Southeast Asia.
It is a type of evergreen tree that can reach up to 30 feet tall, and produces a round or oval fruit that is about the size of a coconut.
The fruit has a hard, woody shell that is difficult to open, and inside is a yellowish, sweet, and fragrant pulp.
The fruit is rich in vitamin C, vitamin A, antioxidants and minerals like calcium, phosphorus, iron, carotene and fiber. Bael fruit improves digestion, relieves constipation, and prevents diarrhea.
Its high fiber content may also help regulate bowel movements. It can boost the immune system, lower blood pressure and have anti-inflammatory properties.
The Bael fruit may help to regulate blood sugar levels, which can be beneficial for people with diabetes.
The juice of the bael fruit is often consumed as a drink and the flesh inside can be scooped out and eaten fresh or mixed with other ingredients to make chutney or preserves.
The fruit can also be used to make a refreshing ice cream and sherbet.
- Date
Dates are a type of fruit that come from the date palm tree, which is native to the Middle East and North Africa.
The fruit grows in clusters on the tree, and is typically oblong or cylindrical in shape, with a thin, glossy skin that ranges in color from yellow, red to black. The flesh is soft, moist, and sweet, and contains a single large seed.
Dates are rich in dietary fiber, potassium, and antioxidants. They also have natural sugar and it can be used as a sweetener in many recipes.
Dates are also used in traditional medicine. They are known as a natural laxative, a cure for anemia and an energy booster.
Dates can be eaten fresh or dried, and are a popular ingredient in many Middle Eastern and North African dishes such as tagines, couscous, and date bars.
- Néré
Néré (Parkia biglobosa), also known as African locust bean, is a fruit that comes from a tree that is native to Africa.
The tree produces long, green pods that contain seeds surrounded by a fleshy, fibrous pulp. The pulp is edible, but is not very sweet and has a sour taste.
The fruit is a common ingredient in African cuisines and seeds are used to make a fermented food product called iru or dawadawa, which is used as a flavor enhancer in soups and stews.
The fruit is also used to prepare a sweet, thick drink called kunnu.
Néré seeds are also used in traditional medicine to treat various ailments such as diarrhea, stomach ache and high blood pressure.
- Sloe
Sloe fruit is the small, dark purple or blue fruit of the blackthorn bush (Prunus spinosa), which is native to Europe and some parts of Asia.
The fruit looks similar to a small plum, but is typically smaller and it has a much harder stone or pit inside.
The fruit is extremely tart and astringent when it is first harvested, and is not typically eaten fresh. Instead, it is traditionally used to make sloe gin, a type of gin infused with the flavor of the fruit, or used in jams and jellies.
The fruit is also used in traditional medicine to make syrups and tonics, but it’s also used in kitchen recipes especially in pies and crumples
- Ugli
Ugli fruit is a type of citrus fruit that is a hybrid of a grapefruit, an orange, and a tangerine. It is native to Jamaica and is also known as Jamaican tangelo.
Ugli fruit is known for its thick, rough, and bumpy skin, which is typically green or yellow in color.
Its flesh is juicy and sweet, with a taste that is similar to a grapefruit but less bitter.
Ugli fruit is a good source of vitamin C, which is an important nutrient for maintaining a healthy immune system and protecting the body against infections and diseases.
It also contains vitamin A, potassium and folic acid. The high fiber content of the fruit also promotes healthy digestion.
However, people who are sensitive to bitter taste might not like Ugli fruit. Additionally, it’s high in acidity, so people with stomach acid-related issues should consume it with caution.
- Yuzu
Yuzu is a citrus fruit that we can find in East Asia. It is a small, round fruit that has a very thick and bumpy rind and it can be from yellow to orange in color.
The fruit has a unique and complex flavor that is a combination of sour, sweet, and bitter, with a strong aroma.
The flesh of the fruit is not typically eaten, but the rind and juice are used in cooking in a variety of ways.
Yuzu is a good source of vitamin C, similar to other citrus fruits, it also contains other vitamins and minerals such as Vitamin A, potassium, and folate.
In Japan, yuzu is often used to make yuzu kosho, a spicy paste made from yuzu zest, chili peppers, and salt.
Although yuzu was not widely available, it can now be found in some specialty food stores or online due to its growing popularity in recent years.
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