Papaya, which is also known as pawpaw is declared by the centre for science in the United State as the most nutritious fruit. It is a good source of vitamin A, C, E, and K. It also rich in foliate which helps in the development of the brain of the unborn baby; this makes it a recommended fruit for pregnant and nursing mothers. The table below gives the mineral content of papaya
Mineral
|
Quantity (mg)
|
Potassium
|
360
|
Magnesium
|
14
|
Phosphorus
|
7
|
Calcium
|
34
|
Iron
|
0.14
|
Selenium
|
0.8
|
Zinc
|
0.1
|
Copper
|
0.022
|
Manganese
|
0.015
|
2. Water melon
Water melon is not just one of the most nutritious fruits, but it’s very tasty as well. It is very good source of minerals like Potassium (with about 320 mg) and magnesium (with about 29 mg). It is also rich in vitamin A, B1, B6, and vitamin C. The table below gives the nutritional value of Water melon
Vitamin A
|
1627 IU
|
Vitamin B1
|
0.94 mg
|
Vitamin B2
|
0.06 mg
|
Niacin
|
0.509 mg
|
Foliate
|
9 mcg
|
Pantothenic Acid
|
0.632mg
|
Vitamin B6
|
0.129mg
|
Vitamin C
|
23.2mg
|
Vitamin E
|
0.14 mg
|
Vitamin K
|
0.3 mcg
|
Potassium
|
320mg
|
Phosphorus
|
31 mg
|
Magnesium
|
29 mg
|
Sodium
|
3 mg
|
Calcium
|
20 mg
|
Selenium
|
1.1 mg
|
Iron
|
0.69 mg
|
Manganese
|
0.109 mg
|
Copper
|
0.12 mg
|
Zinc
|
0.29 mg
|
3. Grapefruit
Grapefruit is a hybrid of sweet orange and pomelo. It has a great anti-oxidant ability which is believed to be higher if the fruit is darker. It is full of lycopene, it helps in the prevention of some heart diseases like cancer. It is also a rich source of potassium, fibre, and iron.
Potassium
|
320 mg
|
Calcium
|
28 mg
|
Phosphorus
|
18 mg
|
Magnesium
|
18 mg
|
Selenium
|
0.7 mg
|
Iron
|
0.21 mg
|
Manganese
|
0.028mg
|
Copper
|
0.108 mg
|
Zinc
|
0.16 mg
|
Vitamin A
|
2132 IU
|
Vitamin B1
|
0.083 mg
|
Vitamin B2
|
0.046 mg
|
Niacin
|
0.575 mg
|
Vitamin B6
|
0.097
|
Vitamin C
|
79.1 mg
|
Vitamin E
|
0.3 mg
|
Pantothenic Acid
|
0.651
|
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