Health Benefits of Tropical Fruits and Nutritional Information!

There are many fruits as delicious as tropical fruits, but with hundreds of different varieties from around the world, it can be difficult to choose the healthiest option. Fortunately, given its place of prominence in the global diet, tropical fruits, as well as their nutritional information and possible health benefits, are well known and you’ll learn more about it here.

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What are Tropical Fruits?

By definition, a tropical fruit has its origins within the tropics, which are limited to a strip of the planet between the Tropic of Cancer and the Tropic of Capricorn. With the equator located between these two points, at 23.4 north and 23.4 south latitude, respectively, the tropics are generally the warmest areas on Earth, with the exception of certain desert areas. The distinction as tropical fruit does not mean that the fruit is limited to this area, since some can be grown in warmer temperate regions, just as subtropical or “normal” fruits can occasionally be grown in the tropics. Tropical fruits also tend to be very sensitive to freezing and cold temperatures. The main characteristic of tropical fruits is their bright color, designed to attract potential pollinators and consumers in a densely competitive ecosystem in the tropics. They also tend to have a prominent aroma and flavor, which are other elements of attraction. Due to the demand for these fruits, they are often exported and tend to be more expensive than ordinary fruits found in a grocery store. From the darkest to the world, tropical fruits are included in the diets of all continents. Depending on your particular health goals, the following list will help you select the right tropical fruit for you.

List of Tropical Fruits:

Some of the healthiest and most sought after tropical fruits in the world are mangoes, kiwis, pineapples, avocados, bananas, guavas, dragon fruits and melons, among others.


Nutrition:  This tropical fruit has more than 80% of your daily requirement of vitamin C in a single serving (1 fruit), as well as a remarkable level of vitamin K, dietary fiber, vitamin E, copper and potassium. In addition, it has a series of antioxidants, as well as a low number of calories, approximately 40 per fruit.

Benefits:  With a low-calorie count and high levels of ascorbic acid, kiwis can help you lose weight and, at the same time, give a great boost to immune health. Dietary fiber helps improve digestion, while vitamin E improves the health and appearance of your skin.


Nutrition:  One cup of mangoes contains approximately 100 calories and 25 grams of carbohydrates, as well as the requirement of vitamin C for the whole day. In addition, it provides a limited amount of protein and a moderate level of vitamin A, vitamin K, vitamin B6, and potassium.

Benefits:  this fruit helps increase iron absorption, which increases circulation and energy levels, while stimulating the immune system and optimizing digestive processes. Potassium is excellent for protecting the health of your heart and lowering blood pressure, while vitamin A protects your vision.


Nutrition:  There is more than 100% of your daily requirement for vitamin C in a single cup of pineapple, not to mention the high levels of manganese, B vitamins, dietary fiber and copper. In addition, despite the sweet taste and natural sugars, there are only 80 calories in a serving of this delicious tropical fruit.

Benefits:  eating pineapple regularly can be a great source of protection against infections and pathogens, while improving your metabolic speed and helping to build strong bones. The dietary fiber in pineapples can also help lower blood sugar levels and optimize digestion.


Nutrition:   Avocados are considered one of the best tropical fruit options because they contain more than 40% of the fiber requirements in your diet for the day. In addition, they have high levels of copper, vitamin K, vitamin E, potassium, vitamin C and several B vitamins. Avocados contain a high level of calories, 240 per cup, omega-3 fatty acids and other antioxidants, which are beneficial for the Body.

Benefits:  eating avocados can help lower blood pressure and balance cholesterol levels. They also improve blood circulation, strengthen bones, revitalize skin and hair and provide a great boost to the immune system.


Nutrition: in   spite of commonly found around the world, bananas are tropical fruits and offer high levels of manganese, vitamin B6, potassium, copper, and vitamin C. There fiber about 110 calories in a medium sized banana.

Benefits: the bananas are praised for their potassium content, but the level of this mineral is quite average compared to other tropical fruits. It can help with high blood pressure and a weak immune system, and has a low impact on blood sugar, which can help diabetic patients stay healthy. In addition, copper and manganese help strengthen bones, while vitamin C increases iron absorption by the body and, therefore, improves circulation.

Dragon Fruits:

Nutrition: A 100 gram serving of this tropical fruit provides almost 35% of your vitamin C intake per day. Dragon fruit contains high levels of iron, fiber, B vitamins, proteins and phosphorus, as well as various polyphenolic antioxidants.

Benefits: eating this fruit is associated with improving blood sugar levels and optimizing digestion, while eliminating constipation and gastrointestinal disorders. It can stimulate the immune system and help repair, growth and development.


Nutrition: A single guava contains more than 200% of your daily requirement of vitamin C, as well as a remarkable amount of dietary fiber, vitamin A, vitamin B6 and protein. There are also less than 40 calories in this fruit, so it is ideal for those who count calories.

Benefits:   regular consumption of guava can be a big boost for your immune system and can help you control the symptoms of diabetes, while increasing blood circulation. It is also ideal for weight loss, since fiber keeps you full without adding calories.

Acai Berries:

Nutrition: famous for its high level of flavonoids and anthocyanins, acai berry also has high levels of vitamin C, vitamin A and dietary fiber. A single serving of 100 grams contains approximately 250 calories, as well as notable levels of calcium.

Benefits: the   antioxidant properties give these berries the ability to prevent oxidative stress and chronic diseases, part of the reason why it has become a legendary superfood. It is also known to reduce blood pressure, improve blood sugar levels, aid in weight loss, stimulate metabolism and improve vision health.

5 Reasons to Eat More Tropical Fruits:

The Main Reasons for Eating Tropical Fruits are:

1. Reduce Inflammation:

When the choice of local fresh produce is minimal, it is time to opt for tropical fruits such as bananas, mangoes, papayas and pineapples, as they are full of impressive nutrients. Fresh pineapple, for example, contains a digestive enzyme protein called bromelain that helps reduce inflammation in your body. Although you will need a supplement to get all the benefits, fresh pineapple is a good start. Eating fruit is only preferable; If it is part of the meal, its power will be used to digest other foods.

2. They Make You Happier:

A bowl of cereal with a medium-sized banana is not only a healthy and effective breakfast; this could make you feel happier because bananas contain about a third of your daily vitamin B6 needs.

“This contributes to the process of converting the amino acid tryptophan into serotonin, an essential factor for the regulation of a normal mood is the best”.

Bananas are also a good source of potassium electrolyte, which helps regulate blood pressure.

3. Reduce the Risk of Breast Cancer:

Fill yourself with carotenoids: mix a cup (250 ml) of chopped mango or papaya with a salad for lunch. The research found that premenopausal women who consumed two or more servings of carotenoid-rich foods a day reduced the risk of breast cancer by 17%. Carotenoids have been shown to interfere with estrogen signaling capacity, which could explain why the effects of cancer prevention are limited to women who still have their period.

4. Protect your Heart:

Are you looking for a new way to consume vitamin C beneficial to your heart? Mix a cup of chopped papaya in natural yogurt. There are more than 100% of your daily needs in this powerful antioxidant.

5. Take Care of Your Kidneys:

Eating bananas can reduce the risk of developing kidney cancer. A study of 61,000 Swedes showed that those who had eaten a banana four to six times a week were almost half as likely as women who had not eaten a banana. The researchers believe that this may be due to the high levels of antioxidant phenolic compounds present in bananas.


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