Fruit is Nature’s Candy!

Fruits are a great source of vitamins, minerals, fiber, and health-boosting antioxidants! They’re extremely delicious and healthy consumption carries many benefits, especially combatting common Vitamin C and Vitamin A deficiencies. However, not all fruits are created equal.

woman in yellow tshirt and beige jacket holding a fruit stand

While some fruits like berries are expensive and hard to come by, Malaysia is blessed with an abundance of healthy fruits not easily found in other parts of the world. Here are our 5 favorite healthy fruits found in Malaysia that you can use to fuel your time in the gym!

#1 – BANANAS

Bananas are well known for their high potassium content, in addition to helping the body control heart rate and blood pressure. Due to their fiber content, bananas also help with regular bowel movements and stomach issues. One of our favorite ways to use bananas is to thicken a delicious smoothie!

A medium banana contains the following nutrients:

  • 1.29 g protein
  • 6 mg calcium
  • 32 mg magnesium
  • 10.3 mg vitamin C

#2 – MANGO

Mangoes are an excellent source of vitamin C and also contain soluble fiber, which can provide many health benefits. Additionally, mangoes contain strong antioxidant and anti-inflammatory properties that help reduce the risk of disease and sickness.
Interestingly, in animal studies, compounds in mangoes have been shown to protect against diabetes!

One cup of sliced mango provides:

  • 99 Calories
  • 25 grams of Carbs
  • 2.6 grams of fiber
  • 67% of the of the Daily Value of Vitamin C

#3 – COCONUT

Known as a fruit, nut, and seed, coconut is extremely versatile: used for its water, milk, oil, and tasty meat! The raw white meat inside a coconut is referred to as the kernel.
Unlike many other fruits high in carbs and vitamins, coconuts provide good fats as well as protein and several important minerals.

100 grams of raw coconut meat contains:

  • 354 Calories
  • 3 grams of Protein
  • 9 grams of Fiber
  • 33 grams of Fat

#4 – PINEAPPLE

Pineapple is a unique fruit that helps reduce inflammation and promotes healthy tissue growth. They also contain manganese, which the body uses to build bone and tissue. 

A medium slice of pineapple also contains the following nutrients:

  • 92 mg potassium
  • 40.2 mg vitamin C
  • 11 mg calcium

#5 -DURIAN

Nicknamed the “king of fruits” and certainly a Malaysian favorite! However, it does have a bad reputation with some due to its strong smell.

Studies show durian helps prevent heart disease by reducing cholesterol levels, fights infection with compounds that have antibacterial and anti-yeast properties, and spike blood sugar levels less than other fruits because of its low glycemic index (GI).

One cup of durian provides:

  • 357 Calories
  • 13 grams of Fat
  • 9 grams of Fiber
  • 80% of the Daily Value of Vitamin C

Now that you see the nutritional benefits of these amazing natural foods, try to incorporate them into your daily diet!

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