We shouldn't forget to beautify our diets with healthier options like fresh fruit. No single fruit provides all the nutrients a person needs for a day. In fact, vegetables are often more nutrient-dense and lower in sugar than fruit.

However, some nutrients, such as vitamin C, are higher in the latter than in the former.

1. Guava

Guava is a superfood. It contains a lot of lycopene, but also rich in potassium, phosphorus, vitamin C, folic acid, β-carotene, and even trace amounts of B vitamins, which are rare in fruits. Guava is high in fiber and moderate in sugar, making it a great fruit to add to your daily diet!

Over the past 20 years, lycopene has been more intensively studied and is now considered one of the most powerful carotenoids due to its antioxidant properties.

2. Tomatoes

Tomato is a fruit which is very nutritious. Tomatoes are also known to be rich in lycopene. That's how it's red.

Tomatoes also contain choline, vitamin E, vitamin K, niacin, vitamin A, beta-carotene, alpha-carotene, lutein, and zeaxanthin, making tomatoes a nutrient-dense fruit to add to your diet.

Choline is usually found in animal protein and is important for the nervous system and muscle control.

Vegetarians may have a harder time getting choline in their diet, making tomatoes a great fruit to add to a vegetarian or vegan diet.

The latter nutrients (vitamin A, beta-carotene, alpha-carotene, lutein, zeaxanthin) are primarily carotenoids that are important for eye health and the immune system. They are also important for their anti-inflammatory, antioxidant and anticancer properties.

3. Papaya

Papaya is another superfood, containing high amounts of lycopene, beta-cryptoxanthin, lutein, zeaxanthin, vitamin C, potassium, magnesium, calcium, and small amounts of niacin and vitamin B6.

As you can see, papaya is a nutrient-dense food that can be included in your diet. It can be difficult to get B vitamins like niacin and vitamin B6 from sources other than animal protein, making papaya another great nutrient-dense fruit for vegetarians and vegans.

4. Grapefruit

Grapefruit is another underrated fruit for eye health. They contain (beta-carotene, vitamin A) and nutrients found in animal products (choline, vitamin B6, calcium, phosphorus), not just the vitamin C that most citrus fruits are known for.

5. Mango

Mangoes are high in sugar (100 grams of mango contains 14 grams of sugar), but very rich in nutrients. Half a cup of mango will provide you with a healthy supply of calcium, magnesium, phosphorus, potassium, copper, selenium, vitamin C, niacin, vitamin B-6, folic acid, choline, vitamin A, beta-carotene, and even vitamin E.

Many of these nutrients are typically found in animal protein or nuts, making mangoes an important part of a vegetarian or vegan diet.

6. Oranges

Fresh orange juice is a great way to start your morning. Oranges are known for their vitamin C, but they're actually rich in many other nutrients besides vitamin C.

Eating oranges provides calcium, potassium, copper, selenium, vitamin B-6, folate, choline, lutein and zeaxanthin.