By krushmichheda

We have all grown up hearing that fruits are good for us but lately many meal plans suggest avoiding high sugar fruits. The consumption of refined sugar and artificial sweeteners has been on the rise and natural sugars present in fruits are definitely a much better alternative. If these fruits are eaten in the correct portion size, it will satisfy your sweet cravings, not push you off your weight loss goals and also offer you a variety of nutrients with health benefits. Isn’t that a Win-Win Situation?

Fruits Portion Size Calories Amount of Sugar Present Nutrients   Functions
Banana 1 medium 118 kcal 14g Vitamin C B6, Potassium and Manganese Acts as a prebiotic and improves digestion. Antimicrobial food.
Dates 1 large pitted 76 kcal 15g Flavonoids, phenolic acid and carotenoids. Dates help in expelling and eliminating mucus from the colon. Excellent Natural Sweetener.
Cherries 1 cup 66 kcal 9g Vitamin C, K and Potassium Acts as a degreaser and a liver cleanser. Boosts post exercise recovery.
Grapes 20 pieces 70 kcal 15g Vitamin C, Quercetin, Resveratrol Saponins Prevents inflammatory damage. Great for heart health.
Mango ½ Mango 124 kcal 23g Vitamin C Beta- carotene, anthocyanins, catechins, quercetin. Helps sooth the digestive tract. High in antioxidants.
Watermelon 1 cup 46 kcal 9g High in Citrulline, Lycopene, Vitamin B1 and B6, Magnesium Helps blood pressure and flush out toxins from the intestinal tract. Enhances hydration.