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Mountain Apple
Pineapple
Kiwi
Dragon Fruit
Papaya
Passion Fruit
Tangerines
Guava
Lemon
Limes
Watermelon
Star Fruit
Banana
Apple Banana
Lychee
Mango

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star fruit, guava, mango, pineapple, and papaya.

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lychee,pineapple,mango,bananas,papaya,coconut,dragonfruit,guava

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mango pineapple coconut lychee lilikoi breadfruit papaya bananas

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Surinam cherry

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tangerines, limes,

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Papaya
apple
guava
mountain apple
https://www.plantithawaii.com/mangoes
Cooper Miyasato

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kevin keovichith - pineapples, bananas, guavas, papayas, coconut, mangoes, and dragon fruit

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kevin keovichith - pineapples, bananas, guavas, papayas, coconut, mangoes, and dragon fruit

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Guava
Strawberry Guava
Mango
Pineapple
Papaya
Mountain Apple
Coconut
Starfruit
Lychee
Rambutan
Dragon fruit
Lilikoi
Strawberries
Acai
Watermelon
Banana/apple bananas

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In some parts of the world, mango ( Mangifera indica) is called the "king of fruits."

It's a drupe, or stone fruit, which means that it has a large seed in the middle.

Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color ().

This fruit is not only delicious but also boasts an impressive nutritional profile.

In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

Here's an overview of mango, its nutrition, benefits and some tips on how to enjoy it.

Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides ():

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

Summary
Mango is low in calories yet high in nutrients - particularly vitamin C, which aids immunity, iron absorption and growth and repair.

Mango is packed with polyphenols - plant compounds that function as antioxidants.

It has over a dozen different types, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many others ( 5).

Antioxidants are important as they protect your cells against free radical damage. Free radicals are highly reactive compounds that can bind to and damage your cells ().

Research has linked free radical damage to signs of aging and chronic diseases (, , ).

Amongst the polyphenols, mangiferin has gained the most interest and is sometimes called a "super antioxidant" since it's especially powerful ( 5).

Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes and other illnesses (, ).

Summary
Mango has over a dozen different type of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.

Mango is a good source of immune-boosting nutrients.

One cup (165 grams) of mango provides 10% of your daily vitamin A needs ().

Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk (, , ).

Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well ().

Summary
Mango is a good source of folate, several B vitamins, as well as vitamins A, C, K and E - all of which help boost immunity.

Mango contains nutrients that support a healthy heart.

Mango also contains a unique antioxidant called mangiferin ( 5).

Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death) (, , ).

In addition, it may lower blood cholesterol, triglycerides and free fatty acid levels ().

While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed before it can be recommended as a treatment.

Summary
Mango contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function.

Mango has several qualities that make it excellent for digestive health.

For one, it contains a group of digestive enzymes called amylases.

Digestive enzymes break down large food molecules so that they can be easily absorbed.

Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they're sweeter than unripe ones ().

Moreover, since mango contains plenty of water and dietary fiber, it may help solve digestive problems like constipation and diarrhea.

One four-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than a supplement containing a similar amount of soluble fiber ().

This indicates that mango has other components aside from dietary fiber that aid digestive health.

Summary
Mango has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health.

Mango is full of nutrients that help support healthy eyes.

Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light. In addition, they appear to protect your eyes from harmful blue light ().

Mangoes are also a good source of vitamin A, which supports eye health.

A lack of dietary vitamin A has been linked to dry eyes and nighttime blindness. More severe deficiencies can cause more serious issues, such as corneal scarring ().

Summary
Mango contains lutein, zeaxanthin and vitamin A - which support eye health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin A can create vision problems.

Mango is high in vitamin C, which promotes healthy hair and skin.

This vitamin is essential for making collagen - a protein that gives structure to your skin and hair. Collagen gives your skin its bounce and combats sagging and wrinkles ().

Additionally, mango is a good source of vitamin A, which encourages hair growth and the production of sebum - a liquid that helps moisturize your scalp to keep your hair healthy (, ).

What's more, vitamin A and other retinoids migrate to your skin and protect it from the sun ().

Aside from vitamins A and C, mango is high in polyphenols, which function as antioxidants.

These antioxidants help protect hair follicles against damage from oxidative stress (, ).

Summary
Mango contains vitamin C, which gives your skin its elasticity and prevents sagging and wrinkling. It also provides vitamin A, which promotes healthy hair.

Mango is high in polyphenols, which may have anticancer properties.

Polyphenols can help protect against oxidative stress, which is linked to many types of cancer ().

Test-tube and animal studies found that mango polyphenols reduced oxidative stress and stopped the growth or destroyed various cancer cells, including leukemia and cancer of the colon, lung, prostate and breast (, , , ).

Mangiferin, a major polyphenol in mango, has recently gained attention for its promising anticancer effects. In animal studies, it reduced inflammation, protected cells against oxidative stress and either stopped the growth of cancer cells or killed them (, ).

While these studies are promising, human studies are needed to better understand mango polyphenols anticancer effects in people.

Summary
Mango polyphenols may fight oxidative stress, which is linked to colon, lung, prostate, breast and bone cancers.

Mango is delicious, versatile and easy to add to your diet.

However, it can be difficult to cut due to its tough skin and large pit.

A good idea is to cut long vertical slices 1/4 inch (6 millimeters) away from the middle to separate the flesh from the pit. Next, cut the flesh into a grid-like pattern and scoop it out of the rind.

Here are some ways you can enjoy mango:

Add it to smoothies.

Dice it and add to salsas.

Toss it into a summer salad.

Slice it and serve it along with other tropical fruits.

Dice it and add to quinoa salads.

Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key - it's best to limit mango to no more than two cups (330 grams) per day at most.

Summary
Mango is delicious and can be enjoyed in many ways. However, it contains more sugar than many other fruits. Enjoy mango in moderation by limiting it to under two cups (330 grams) per day.

Mango is rich in vitamins, mineral and antioxidants and has been associated with many health benefits, including potential anticancer effects as well as improved immunity, digestive, eye, skin and hair health.

Best of all, it's tasty and easy to add to your diet as part of smoothies and other dishes.

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Mango: Nutrition, Health Benefits and How to Eat It

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In some parts of the world, mango ( Mangifera indica) is called the "king of fruits." It's a drupe, or stone fruit, which means that it has a large seed in the middle. Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years.

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Some fruits grown in Hawaii are dragon fruit, pinneapples, (apple) bananas,  starfruit, papaya, (kula) strawberries, rambutan, etc. 

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Some fruits grown in Hawaii are dragon fruit, pinneapples, (apple) bananas,  starfruit, papaya, (kula) strawberries, rambutan, etc. 

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Grown on all islands

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Dragon fruit, also known as pitahaya or strawberry pear, is a low calorie tropical fruit known for its vibrant red skin and sweet, seed-speckled pulp. It contains nutrients, prebiotic fibers, and other healthy substances.

Its unique look and acclaimed superfood powers have made it popular among foodies and the health-conscious.

Luckily, you don't have to live in the tropics to enjoy the many benefits of dragon fruit. In fact, you can find it fresh or frozen in supermarkets worldwide.

Here are 7 health benefits of dragon fruit, all based on evidence.

Dragon fruit is low in calories but packed with essential vitamins and minerals. It also contains a substantial amount of dietary fiber.

Here's a rundown of the main nutrients in a one-cup serving (227 grams) (, 2):

Beyond essential nutrients, dragon fruit supplies beneficial plant compounds like polyphenols, carotenoids and betacyanins ().

Summary
Dragon fruit is low in calories but rich in vitamins, minerals and beneficial plant compounds such as polyphenols, carotenoids and betacyanins.

Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease.

One way to combat this is by eating antioxidant-rich foods like dragon fruit.

Antioxidants work by neutralizing free radicals, thus preventing cell damage and inflammation.

Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis ().

Dragon fruit contains several types of potent antioxidants, including ():

Vitamin C: Observational studies have found correlations between vitamin C intake and cancer risk. For example, a study in 120,852 people associated higher intakes of vitamin C with lower rates of head and neck cancer ().

Betalains: Test-tube studies indicate betalains can combat oxidative stress and may have the ability to suppress cancer cells ().

Carotenoids: Beta-carotene and lycopene are the plant pigments that give dragon fruit its vibrant color. Diets rich in carotenoids have been linked to a reduced risk of cancer and heart disease (, , ).

On the other hand, dragon fruit is highly recommended.

Summary
Dragon fruit contains the antioxidants vitamin C, beta-carotene, lycopene and betalain. Studies have linked diets high in antioxidants to a reduced risk of chronic disease.

Dietary fibers are nondigestible carbohydrates that boast an extensive list of potential health benefits.

With 7 grams per one-cup serving, dragon fruit is an excellent whole-food source ().

Although fiber is probably most well known for its role in digestion, research has suggested it may also play a role in protecting against heart disease, managing type 2 diabetes and maintaining a healthy body weight (, , ).

Although more research is needed, some observational studies suggest that diets high in fiber may protect against colon cancer (, , ).

While no studies have linked dragon fruit to any of these conditions, its high-fiber content can help you meet your recommended daily values.

However, it's important to note that high-fiber diets can have drawbacks, especially if you're accustomed to a low-fiber diet. To avoid stomach discomfort, increase your intake of dietary fiber gradually and drink plenty of fluids.

Summary
Dragon fruit offers 7 grams of fiber per serving, making it an excellent choice for meeting your daily fiber needs.

Your gut is home to some 100 trillion diverse microorganisms, including more than 400 species of bacteria ().

Many researchers believe this community of microorganisms may impact your health. Both human and animal studies have associated imbalances in your gut to conditions like asthma and heart disease ().

Given that dragon fruit contains prebiotics, it can potentially improve the balance of good bacteria in your gut ( 22).

Prebiotics are a specific type of fiber that promotes the growth of healthy bacteria in your gut.

Like all fibers, your gut cannot break them down. However, the bacteria in your gut can digest them. They use the fiber as fuel for growth, and you reap the benefits.

In particular, dragon fruit mainly promotes the growth of two families of healthy bacteria: lactic acid bacteria and bifidobacteria ( 22, 23, 24).

For example, a study in travelers showed that those who consumed prebiotics before and during travel experienced fewer and less severe episodes of traveler's diarrhea ().

While much of the research on prebiotics is favorable, the research on the prebiotic activity of dragon fruit is limited to test-tube studies. More studies are needed to determine its true effect on the human gut.

Summary
Dragon fruit may promote the growth of healthy bacteria in the gut, which is associated with a healthy gastrointestinal tract.

Your body's ability to fight infection is determined by several different factors, including the quality of your diet.

The vitamin C and carotenoids in dragon fruit may boost your immune system and prevent infection by protecting your white blood cells from damage (, ).

As potent antioxidants, vitamin C and carotenoids can neutralize free radicals and defend your white blood cells against harm.

Summary
Dragon fruit's high supply of vitamin C and carotenoids may offer immune-boosting properties.

Dragon fruit is one of the few fresh fruits that contain iron.

Iron plays a crucial role in transporting oxygen throughout your body. It also plays an important role in breaking down food into energy ().

Unfortunately, many people do not get enough iron. In fact, it has been estimated that 30% of the world's population is deficient in iron, making it the most common nutrient deficiency worldwide ().

To combat low iron levels, it's important to consume a variety of iron-rich foods. Rich sources of iron include meats, fish, legumes, nuts and cereals.

Dragon fruit may be another great option, as one serving contains 8% of your recommended daily intake (RDI). It also contains vitamin C, which helps your body absorb iron ().

Summary
Dragon fruit supplies iron along with vitamin C, a combination that may improve your body's absorption of this important mineral.

Dragon fruit offers more magnesium than most fruits, with 18% of your RDI in just one cup.

On average, your body contains 24g of magnesium, or roughly one ounce ().

Despite this seemingly small amount, the mineral is present in every one of your cells and takes part in over 600 important chemical reactions within your body ().

For example, it takes part in reactions needed for the breakdown of food into energy, muscle contraction, bone formation and even the creation of DNA ().

More studies are needed, but some indicate that higher intakes of magnesium may reduce the risk of heart disease and stroke ().

Summary
Dragon fruit is a great source of magnesium, a nutrient needed for over 600 biochemical reactions in your body.

While dragon fruit's thick, leathery skin can be intimidating, eating this fruit is quite simple.

The trick is finding one that is perfectly ripe.

An unripe dragon fruit will be green. Look for one that is bright red. Some spots are normal, but too many bruise-like splotches can indicate that it's overripe. Like avocado and kiwi, a ripe dragon fruit should be soft but not mushy.

Here's how to eat a fresh dragon fruit:

1. Using a sharp knife, cut it in half lengthwise.

2. Scoop out the fruit with a spoon, or cut it into cubes by cutting vertical and horizontal lines into the pulp without cutting into the peel. Push on the back of the skin to expose the cubes and remove them with a spoon or your fingers.

3. To enjoy, add it to salads, smoothies and yogurt, or simply snack on it by itself.

You can also find dragon fruit in the frozen section of some grocery stores, pre-peeled and cut into cubes. This is a convenient option for a tasty snack that packs a nutrient-dense punch.

Summary
Dragon fruit is surprisingly simple to prepare and can be eaten by itself or added to salads, smoothies and yogurt.

Dragon fruit is a delicious tropical fruit that's definitely worth trying.

It tastes amazing, offers a pop of color to your plate and supplies essential nutrients, prebiotic fibers and beneficial plant compounds - all in a low-calorie serving.

If you're looking for a way to add some variety to your fruit intake, dragon fruit is a delicious option with many potential health benefits.

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7 Health Benefits of Dragon Fruit (Plus How to Eat It)

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Dragon fruit is known for its unique look and popular among foodies and the health-conscious for its wide range of benefits. Here are 7 health benefits of dragon fruit, all based on evidence.

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banana, coconut, mango, papaya , pineapple, lilikoi, guava?

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banana, coconut, mango, papaya , pineapple, lilikoi, guava?

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-yuriri yamamoto

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Coconut, Pineapples, Mango, Banana

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please share as many fruits as you can think of grown in Hawaii.
Add any health benefits or link about the fruit - which island it is grown on or which farm.

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grown on all islands

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8 Impressive Health Benefits of Pineapple

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Not only is pineapple delicious, it has also been linked to many benefits, including improved digestion and boosted immunity. Here are 8 impressive benefits of pineapple.