1. Apples
Also among the most common fruits enjoyed around the world, apples are mainly grown by China, the U.S., Europe, and Turkey. Approximately 76 million tons are produced globally every year.Phenolic compounds like flavonoids quercetin, kaempferol, and catechin found in apples offer antioxidant properties to protect against chronic illnesses, including cancer, heart disease, and diabetes. They also lower cholesterol, improve bone health, and enhance brain function.
Lastly, the pectin in apples acts as a prebiotic to balance gut bacteria, regulate blood sugar levels, and boost cardiovascular health.
2. Bananas
Nearly 150 million tons of bananas are grown annually (predominantly in India and China). Other major producers include the Philippines, Ecuador, Indonesia, and Brazil, all of whom export the lion’s share of their banana crops to other countries for consumption.
First and foremost, bananas boast high levels of potassium, which may prevent stroke, high blood pressure, and heart disease. It even tackles cramping and muscle fatigue after an intense workout.
Similar to apples, bananas also function as a great source of flavonoids, pectin, magnesium, copper, manganese, fiber, and vitamins B6 and C.
Since they’re a pretty filling snack, bananas could aid in weight loss when enjoyed as part of a well-balanced diet. Top a bowl of oatmeal with a sliced banana, berries, and a sprinkle of cinnamon for a quick, healthy breakfast.
3.Tomatoes
Despite common misconception, the tomato is technically a fruit because it contains seeds. They’re produced in larger quantities than any other fruit, with more than 170 million tons grown internationally each year. Most tomato crops come from China, India, Turkey, and the United States.
It’s no wonder that tomatoes are the most consumed fruit in the world, especially since they’re a dietary staple for millions of people. A key ingredient in countless cuisines, this versatile fruit is used in sauces, soups, salads, condiments, garnishes, and even drinks.
It’s also utilized as a fast food ingredient, serving as the basis for ketchup, salsa, and pico de gallo. (Just remember that fast food is no substitute for fresh fruits and veggies!)
4. Oranges
Brazil, China, India, and several other nations churn out approximately 73 million tons of oranges every year. These sunny little citrus fruits are rich in vitamin B1, folic acid, and potassium.
The bulk of orange crops is used to make one of the most beloved fruit drinks ever: orange juice. A single serving of OJ supplies a whopping 67 percent of the recommended daily allowance of vitamin C. Vitamin C increases collagen production, promotes iron absorption, builds strong bones and teeth, and is particularly essential to pregnant women and children
5. Mangoes
The world’s leading mango producers include India, China, and Thailand, and more than 50 million tons of exotic tropical fruit are grown annually.
Mangoes deliver a generous dose of beta carotene, an antioxidant that’s converted to vitamin A by the human body. Vitamin A promotes healthy vision, skin, and teeth ‒ not to mention a strong immune system.
Additionally, mangoes are loaded with vitamins B5, B6, C, E, K, dietary fiber, copper, folate, niacin, potassium, riboflavin, manganese, thiamine, and magnesium. An antioxidant in mangoes called mangiferin is currently being studied for possible antidiabetic and anticancer properties.
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