Which Fruits are the Most Nutritious?

You should include as many different fruits and vegetables as possible in your diet to ensure that you are not deficient in any important nutrients. However, there are several fruits that are especially rich in certain nutrients, and can therefore be particularly beneficial if you are finding it difficult to maintain healthy levels of these nutrients.

Strawberries are rich in several different nutrients. However, they contain particularly high amounts of vitamin C. One cup of whole strawberries contains 84.7 mg of the vitamin, which helps build collagen, a substance found in your skin, ligaments and scar tissue. It also helps fight free radicals, compounds that can increase your risk of developing cancer and otherwise damage your body. The University of Maryland Medical Center recommends that women consume 75 mg of vitamin C daily, and that men consume 90 mg daily.

Raw blueberries are rich in nutrients like vitamin A, potassium and beta-carotene. They are particularly rich in dietary fiber. Although dietary fiber is not actually absorbed by your digestive system, it is still very important for your health because it helps keep your food moving through your digestive system correctly, potentially preventing constipation and similar digestive disorders. Most adults need between 20 and 35 g of dietary fiber per day.

Kiwi is a very plentiful source of vitamin A; each cup of chopped kiwi contains 157 IU, or International Units, of the vitamin. Vitamin A is well-known for helping maintain your eye health as you age, potentially reducing your risk of macular degeneration. It also contributes to strong bones and strong immune and reproductive systems. Men need about 3,000 IU of vitamin A per day, according to the Office of Dietary Supplements by the National Institutes of Health. Women need about 2,310 IU per day.

Oranges are famous for their vitamin C content. However, they are also remarkably rich in the mineral calcium. Not only is calcium critical for building strong, healthy bones and teeth, it also helps your muscles -- including your heart -- contract properly. One orange contains 60 mg of calcium. The Linus Pauling Institute at Oregon State University recommends that adults consume 1,000 to 1,200 mg of calcium per day.

Linus Pauling Institute; Micronutrient Information Center: Calcium

United States Department of Agriculture; Agricultural Research Service: Nutrient Data Laboratory

University of Maryland Medical Center: Vitamin C - All Information

University of Maryland Medical Center: Fiber - All Information

Office of Dietary Supplements; Dietary Supplement Fact Sheet: Vitamin A and Carotenoids