Each letter of the alphabet offers up some wonderful fruits. The letter H is not to be left out. There are a variety of nutritious fruits that you can purchase from your grocery store that start with this letter.
Let’s look at some of them.
Elephant apple
The Elephant apple goes by the botanical name of Dillenia indica. It is native to the tropical regions of China and Asia.
It is an evergreen perennial that grows up to 15 m in height. The fruits are round and yellowish green in color. It contains edible seeds within the pulp. It is a sour fruit that provides food for a lot of wild animals, such as elephants and monkeys. Because of this, the commercial sale of these fruits in some regions has been banned.
An elephant apple is a fruit that is rich in nutrients. It offers a lot of vitamin C.
100 g of elephant flesh yields:
- 59 calories
- 8 g of protein
- 2.5 g of fiber
- 16 mg of calcium
- 4 mg of vitamin C.
Uses
- Used for flavoring in curries.
- It is an important ingredient in making jam and jelly.
Health benefits
- It lowers your risk of blood pressure: It has a high potassium level that helps your cardiovascular health.
- Promotes good eyesight: Elephant apples are rich in vitamin A, which is good for eye health. Consuming this fruit is beneficial for treating eye issues.
- Boosts immunity: Elephant apples are rich in vitamin C. As is well known, vitamin C is a good bolster to your immune system. It helps your body fight off infections and diseases.
- Reduces tiredness: It is rich in B vitamins. The vitamins help to boost your energy levels.
Where to buy elephant apples
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
Emblica
Emblica goes by names such as Indian gooseberry. It is a deciduous tree and belongs to the family of Phyllantaceae. This fruit is native to the tropical regions of Asia.
Emblica is rich in vitamins and fiber.
A 100 g serving of Emblica gives:
- 48 calories
- 1 g of protein
- 10 g of carbs
- 5 g of fiber.
- 478 mg of vitamin C
Uses
- The powdered fruit extracts of this fruit are used in making supplements.
Health benefits
- Effective at treating heartburn: Supplements from this fruit are effective at stopping gastroesophageal reflux disease (GERD). Patients who took tablets made from the fruit extracts experienced a reduction in the symptoms.
- Anti-aging effects: The rich vitamin C content of Indian gooseberry makes it effective at hindering the aging process. It is effective at protecting the collagen in your skin from breaking down. It also promotes hair growth and prevents the loss of hair.
- Anti cancer effects: In studies, extracts from this fruit have proven effective at hindering the progression of cancer cells. These extracts have antioxidants that can prevent cell mutations as a result of free radicals.
- Good heart health: Indian gooseberry is perfect for helping out your heart. Its antioxidants are quite effective at regulating endothelial functions, lowering blood cholesterol and also possessing anti-inflammatory properties.
Where to buy Emblica
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
Eastern Hawthorn fruit
This is a bright red fruit that is native to parts of Europe and the Southeastern parts of the United States. Its botanical name is Crataegus aestivalis. It is a perennial shrub that belongs to the family Rosaceae.
This fruit also goes by other names, such as quickthorn, mayflower, bayberry, etc.
Uses
- This fruit is used in making homemade jellies and wine.
- The leaves can be used in salads.
- They can be used to make candies and other snacks.
Health Benefits
- Improves cardiovascular health: Hawthorn fruit contains a lot of antioxidants that can promote good heart health. It can lower the cholesterol levels in your blood. It also helps to cure the hardening of arteries and prevent heart attacks.
- Extracts from this fruit are effective as diuretics. In the past, this fruit was used to clear the buildup of kidney stones.
- Anti-cancer effects: The Hawthorn fruit possesses some antioxidants like quercetin, which can neutralize those free radicals that can promote cancer.
Where to buy Eastern Hawthorn fruit
You can get this fruit at Walmart, Costco, and Trader Joe’s.
Emu apple fruit
This fruit, which is also known as muntry or native cranberry, is a fruit that is native to Australia. Owenia vernicosa is the botanical name of this fruit. The fruits are similar in shape and appearance to blueberries. However, they appear in different colors, like red, green, and purple.
Emu apples are famous for their antioxidant properties. It has been discovered that it has about four times the antioxidants of blueberries.
100g of emu apples yields:
- 80 calories
- 19 g of carbs
- 2.6 g of fiber
- 148 mg of potassium
- 37% of the daily value of vitamin C
Uses
- Emu apples can be baked into pies.
- They can be processed to make refreshing drinks.
Health Benefits
- Good for the skin: Emu apple fruit is very rich in vitamin C. Vitamin C is a very important ingredient in the production of collagen. Collagen is a tissue that gives the skin firmness and durability. This keeps your skin young and fresh.
- Strengthens immunity: The presence of vitamin C gives a boost to your immunity system.
- Cure Cuts and Wounds: Emu apple contains catechins and phenolics which are able to quicken the healing of wounds and injuries.
- Preventing cold and Cough: Eating emu apples can give fast relief to colds. The active ingredients in the fruit can help break up mucus. It also has antispasmodic and anti-inflammatory properties.
- Relieve Headaches: Eating emu apples has been found to be effective at curing headaches.
Where to buy emu apples
You can get this fruit at Walmart, Costco, and Trader Joe’s.
Emu berry fruit
An emu berry is a fruit that is native to the Australian regions. The fruit is also known as dysentery bush, or Turkey bush. Its binomial name is Grewia retusifolia.
100 g of emu berry fruit contains:
- 22.3 g of carbs
- 22.7 mg of sodium
- 7% of the daily requirement of vitamin C
- 3.8 g of protein.
Health Benefits
- It has analgesic effects: Extracts from this berry can be used to treat pain. They can be used to treat acute and chronic pain.
- Antidysenteric properties: The emu berry fruit derives its name from how effective it can be at dealing with bowel inflammation and stopping diarrhea. This is why it gets the name “dysentery bush.”
- Purgative: The emu berry has purgative properties. It can act as a laxative. Its high fiber content is the reason for this. It can help prevent constipation and aid bowel movement.
Where to buy emu berries
You can get this fruit at Walmart, Costco, and Trader Joe’s.
Egg plant
Aubergine. It belongs to the Solanaceae family. It has a distinct purple color and is used for cooking. Its botanical name is Solanum melongena.
It has a wide reach worldwide and is grown in both temperate and tropical regions.
It is quite versatile, as it can be used in various delicacies and cuisines. Its spongy nature makes it able to absorb flavors and oils. This makes it very useful in cooking.
A 100 g serving of eggplant yields
- 25 calories
- 6 g of carbs.
- 3 g of fiber.
- 1 g of protein
- 229 mg of potassium
Uses
- Stir-frying is an option.
- The fruit can be pureed and used in various sauces.
Health benefits
- Eggplants are rich in antioxidants: Eggplants have a high total number of different types of antioxidants, which contributes to their high antioxidant content. This group of antioxidants aids in the removal of harmful free radicals from the body’s cells.
- Adding eggplants to your diet can help lower your risk of heart disease because they are a good source of potassium. Maintaining healthy blood pressure and heart health requires potassium, a mineral that your body can’t function without.
- Because of their high fiber content, eggplants help lower blood sugar levels. Having a lot of fiber in your digestive system helps to slow digestion down. A reduction in sugar absorption into the bloodstream results from this process.
Where to buy eggplants.
Eggplants can be purchased at Costco, Walmart, Whole Foods Market, etc.
Etrog
Etrog is the yellow citron that is commonly used by the Jews during their Sukkot holiday. Citrus media is the botanical name of the fruit. It is also one of the original citrus fruits from which other citrus forms developed.
Citrons are very nutritious fruits that are especially rich in vitamin C.
Uses
- The pulp and rind of a citron are used to make syrups.
Health benefits of Citron
- Citron is very rich in vitamin C. This means that it is very effective at boosting your immune system against infections and diseases.
- Squeeze some fresh citron juice into water and drink it slowly to relieve heartburn. Water and citron juice can be used to clear your throat of the acid that has made its way up, while also relieving some of the pain.
- Beneficial for fighting off colds. Vitamin C-rich citrons can help prevent and lessen the severity of respiratory infections like colds, as well as speed the healing process because of their high vitamin C content. Warm tea can easily be flavored with a few drops of fresh juice.
- Vitamin C, a nutrient that has been shown to significantly reduce cancer risk, is found in large quantities in citrus fruits such as oranges and lemons. Citrus fruits and vegetables, which are high in vitamin C, such as citron, can improve overall health and reduce the risk of cancer.
- Helps to keep the teeth and gums in good health. The abundant quantities of vitamin C found in citron pulp not only aid in maintaining healthy teeth and gums but also aid in warding off the dangerous disease known as scurvy. This is provided that the fruit is consumed in its fresh form.
- Etrog water has a long history of being lauded as an outstanding option for those who are looking for a beverage to help them achieve their weight loss goals. If it is consumed in the morning with warm water and honey, it may help the body feel refreshed while also assisting with weight loss.
- It is beneficial to the cardiovascular system. Citrons have been shown to contain significant amounts of potassium in addition to magnesium. While magnesium is responsible for preserving the health of the heart muscle, potassium contributes to the control of high blood pressure (hypertension) and the prevention of diseases that are associated with it.
- Useful for repelling insects and treating small cuts. Both the fruit and the leaves of the citron tree emit a potent lemony odor, which drives away insects with ease. Even though it smells good to us, the scent is very effective at driving away insects such as mosquitoes, moths, and others. Some people believe that reducing the itching sensation caused by a mosquito bite can be accomplished by rubbing a few drops of citron juice onto the affected area. In addition, if you put a couple of drops of juice into a small cut, it ought to assist in putting an immediate stop to the bleeding.
Where to buy Etrog
You can get this fruit at Walmart, Costco, and Trader Joe’s.
Entawak
Entawak is known botanically as Artocarpus anisophyllus. It is a round fruit that is yellow in color. The seeds are quite edible and can be roasted or eaten raw. The fruit is native to Malaysia and Borneo. It belongs to the family Moraceae.
It is closely related to jackfruit and breadfruit. The taste of the Entawak is of a sweet nature. It is rich in flavor and very enjoyable.
Entawaks grow very well in tropical regions but don’t do very well in subtropical regions.
Uses
- Entawak seeds can be roasted and eaten
- Entawak fruit can be made into smoothies.
Health benefits
- Thiamin and riboflavin are found in relatively high concentrations in the seeds.
- It has a wide range of health benefits, including cardiovascular health, digestive health, weight loss, and skin health.
- Calcium and magnesium, which are abundant in this food, aid in the development of strong and healthy bones.
- Additional benefits include cancer prevention and treatment of tooth infections; prevention of anemia; promoting digestion; and detoxifying the body.
Where to buy Entawak
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
Evergreen huckleberry
Evergreen huckleberries are known botanically as Vaccinium ovatum. They go by other names, such as winter huckleberry or California huckleberry.
100 grams of huckleberry yields:
- 37 calories
- 8.7 g of carbs
- 0.4 g of protein
- 0.1 g of fat
- 2.8 mg vitamin C (5 percent DV)
Uses
- It is very commonly used to make jams and jellies.
- Can be baked into pies and pastries.
Health Benefits
- When compared to almost every other type of food, huckleberries and other types of berries that belong to the same Vaccinium family are some of the foods that contain the greatest number of compounds that have a protective function. Polyphenols and anthocyanins have been linked to a wide range of health benefits, including protection against oxidative stress and damage caused by free radicals, anti-cancer effects, and effects that slow the aging process. Berries, in general, have been shown to be beneficial in the fight against a wide range of chronic diseases and have even been linked with increased longevity.
- Involved in the prevention of cardiovascular disease. You can lower your risk of heart disease by eating foods high in polyphenols, which are phytonutrients that have been shown to have anti-inflammatory and antioxidant properties. Other health benefits of these berries include lowering blood pressure and improving digestion, nerves, and muscles.
- Ensures a healthy immune system. Huckleberry’s vitamin C content is particularly high. In addition to vitamin C, collagen protein synthesis requires vitamin C. In addition to supporting healthy joints and skin, collagen is an important component of a healthy gut lining, where the majority of the immune system resides.
- Can Offer Protection to Both the Eyes and the Skin. Huckleberries are a great source of vitamins C and A/beta-carotene, two nutrients that are important for maintaining healthy skin and eyes. They can help prevent eye damage that can lead to vision loss, as well as protect the skin from the sun’s harmful rays. Antioxidants can also aid in the renewal of skin cells, which can help maintain a youthful appearance with time.
- Nutritional support for the body’s metabolic system As an added bonus, the B vitamins and iron found in huckleberries make them a nutritious addition to your daily diet. Red blood cell production and energy production are two of the metabolic processes that the body uses them for. To maintain healthy cognitive, nervous, and muscular functions, huckleberry consumption may lower the risk of iron deficiency.
Where to buy Evergreen Huckleberry
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
Early gold mango
Early gold mangoes are yet another type of delicious fruit that ought to be incorporated into your daily diet. Because it contains just one large seed in the middle, it is classified as a stone fruit, also known as a drupe. This variety of mango is quite tasty. There are many varieties of mango, but this one stands out due to the exceptional nutritional profile it possesses.
Below is the nutritional content of mangoes. A cup serving of fresh mangoes contains:
- 99 calories
- 1.4 g of protein.
- 24.7 g of carbs.
- 2.6 g of fiber.
- 22.5 g of sugar
- Vitamin C is equivalent to 67% of the daily value.
Uses
- Mangoes can be used in salads.
- They can be blended and made into juice.
Health benefits
- It helps in fighting cancer.
- Quercetin, fisetin, gallic acid, and methyl gallate are all antioxidants found in mangoes. All these properties protect our body against breast cancer, colon cancer, prostate cancer, and leukemia.
- It helps in maintaining cholesterol level.
- Vitamin C, fiber, and pectin are all found in mangoes, making them an ideal fruit for lowering cholesterol levels.
- It facilitates the management of diabetes. A great way to control blood sugar levels is to consume mango leaves. As a result, diabetics should prepare a pot of boiling water with 5–6 mango leaves. Overnight infusions should be drunk first thing in the morning. When consumed in moderation, mangoes will not raise your blood sugar level.
- Aids good digestion. Enzymes found in mangoes break down protein in the body, making mangoes an excellent source of protein. Mangoes, which are high in fiber, promote healthy digestion and help ward off a host of stomach ailments.
Where to buy early gold mangoes
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
Enterprise apple
The Enterprise apple is a late-ripening species of red apple. This species of apple is quite disease resistant to scabs and mildew.
The name “Enterprise” came from the PRI’s disease resistant program. It is a genetically modified fruit combining the traits of different breeds of apple, such as McIntosh, Starking, Golden Delicious, etc.
This apple was developed especially for disease resistance.
One apple contains:
- 95 calories
- 195 mg of potassium
- 25 g of carbs
- 4.4 g of dietary fiber.
- 14% of the daily requirement of vitamin C.
Uses
- Apples can be baked into pies.
- They can be juiced and used to create a variety of drinks.
- Apples make great components in salads.
- Can be processed into jams.
Health benefits
- Apples are quite rich in antioxidants. These antioxidants are quite crucial to neutralizing free radicals in your body.
- Helps in weight loss: Due to their high fiber content, apples can give a feeling of satiety. This means you feel full, and hence reduce your calorie intake.
- Good for heart health: Apples contain soluble fiber. This kind of fiber helps to lower cholesterol levels. This helps your heart in the long run.
Where can you buy enterprise apples?
You can buy these apples at any grocery store near you. Popular choices include: Walmart, Kaufmann Orchards, Heller Orchards, Linvilla Orchards, etc.
European pear
Pyrus communis, as it is called, is a fruit that is native to the temperate regions of Europe and North America. Pears belong to the family Rosaceae. Different species have different flavors, ranging from tangy to sweet. In the past, pears were referred to as “butter fruit.” All thanks to the lusciously moist texture, of course.
The majority of pear species can be eaten fresh or dried. The cooking pear, on the other hand, must be cooked for hours before it can be eaten.
Pears are a good source of nutrients. 1 medium-sized pear gives:
- 100 calories
- 25 g of carbs.
- 6 g of fiber.
- 1 g of protein
- 7 mg of vitamin C.
Uses
- Pears can be made into ciders just like apple ciders
- They can be made into jellies and jams.
- The puree can be used to manufacture a variety of snack foods.
- Pears can be used to make fruit brandy.
Health Benefits
- Rich in Vitamin A: This vitamin is very important for good eyesight and the maintenance of the skin and hair.
- Has anti-inflammatory properties: Pears are high in antioxidants and flavonoids. These substances help reduce swelling and pain in your body. Most of these inflammations are risk factors for cancer and heart diseases.
- Helps blood circulation: Pears are rich in iron and copper. These two minerals are important both for the production of blood and its circulation.
Where can you get pears?
You can get pears in these stores: Jaycee Foods, Amazon, ALDI, etc.
Elands’ Sour Fig
Elands Sour Figs are succulent fruits which provide a ground cover. Its botanical name is Carpobrotus acinaciformis. Sour figs are commonly used in the southern region of Africa for making jams.
They are also found in Mediterranean regions and have both culinary and ornamental values.
Uses
- It can be processed into jam.
- Extracts can be used in oriental cooking
- The fruit can be added to curry dishes.
Health benefits
- Gastrointestinal disorders like diarrhea and dysentery can be alleviated with a solution made from the leaf juice and water.
- You can use it to treat sore throats and other oral infections by gargling with it.
- A sore throat can be alleviated by simply chewing the tip of a leaf and swallowing its juices.
- It is well known that blue-bottle stings can be alleviated with the use of a crushed leaf or the juice of the plant.
- Leaf juice can be applied topically as a soothing lotion for a variety of conditions, including burns, bruises, scrapes, sunburns, cracked lips, and eczema.
- Eating sour figs followed by drinking salt water is a traditional treatment that is said to be very effective in relieving constipation.
Where to get Elands’ Sour figs
Walmart, Trader Joe’s, and Costco are places where you can purchase this fruit.
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