From Middle East comes the petite ebony coloured (dried) dates of the palm tree, revered and favoured by the Arabs. Crowded into its flesh are over 15 minerals, 23 amino acids, high amount of carbohydrates and fibre, fatty acids, and Vitamins B, A and C. Eating just 16 dates would furnish one with an entire day's requirement of manganese, magnesium and copper, 50 per cent of one's iron needs, 25 per cent of potassium and calcium and over 300 calories. This is the best fruit to combat iron deficiency anaemia, the ideal food to increase weight or stave off hunger on adventurous journeys like the nomads did. India presents mango as unique in fragrance, taste and size as the country's culture itself. Its juicy ripe pulp delivers a heavenly load of antioxidants, over 20 minerals and vitamins including potassium, copper, the B vitamins, 100 per cent of one's Vitamin C and 35 per cent of one's Vitamin A needs in a one cup serving. The health benefits of eating mangoes include protection against breast and colon cancers, asthma, heart diseases. This is the best fruit to prevent Vitamin A deficiency and night blindness.
Given the diversity of fruits from this great country, let's have a second entry - the guava - as commonplace and hardy as a pedestrian on the Indian streets. Nothing spectacular to look at, the guava deceives the eye by containing twice as much lycopene (a potent antioxidant) as tomatoes, more potassium than bananas and 2 per cent of one's daily fibre needs in 100gm of the fruit making it the super fruit that can beat the duo for heart disease - high blood pressure and high cholesterol. Guavas also contain four times more Vitamin C than oranges.
The sweet and tart ruby red seeds of Iran's pomegranate look like royal jewels of the Shahs and contain a unique combination of antioxidants more than red wine itself! Pomegranate juice is being discovered now as a natural deterrent to progression of prostate cancer. Drinking just 50 ml of pomegranate juice daily is shown to clear up stress related clogging of arteries. Many a reason why men should reach for a “drink” of this fruit of paradise!
From the Kalahari deserts of Africa comes the watermelon a bit bulky in size compared to its fellow nominees. Cut it open and one finds its flesh is a beautiful reddish pink due to its high lycopene content and that its bulk is 92 per cent water; 100 grams by weight of watermelon gives only 30 Calories and a high amount of potassium.
It the best choice of fruit for obese hypertensive people who have difficulty reducing their blood pressure.

Source : The Hindu