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Visual Guide: How to Cut 7 Common Fruits Like a Pro

Marilyn Vinch
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Like so many things in life, the most delicious fruits are often the hardest won.
 
Pomegranates, coconuts and dragonfruit are like real-life puzzles prepared for us by nature, and cutting them the wrong way can get pretty messy. It can be enough to put you off buying such fruits in the first place!
 
Yet from the unique and delicious taste, the rehydration properties and the novelty factor, it’s worth getting to know exotic fruit a little better for the nutritional values they hold.
 

Before we jump into how to cut your favorite fruits, let’s take a quick look at their health benefits:

 

1. Pomegranate

Technically a berry, the fruit of the pomegranate shrub carries its goodness in its ‘arils’ – the fleshy part that grows around the seeds. This is the part to scrape out and eat!
 
One cup of arils contains:

  • ⅓ of your recommended daily allowance (RDA) of Vitamins C and K
  • 7 grams of fiber
  • 3 grams of protein
  • Punicalagins that have three times the antioxidant activity of green tea
  • A polyunsaturated fatty acid called punicic acid, which may have anti-cancer properties.

However, pomegranates are also high in sugars – the same cup will carry 144 calories – so devour in moderation.
 
 

2. Watermelon

At 92% water, the watermelon is one of the best ways to replenish yourself after a tough workout (or a slow day in the sun!).
 
Watermelon is rich in:

  • Vitamin A, which is good for eye health and immunity
  • Vitamin B, which helps the immune system produce antibodies, and also break down proteins
  • Vitamin C, which supports your immune system and helps fight harmful free radicals
  • Potassium, which is necessary for water balance
  • Lycopene, which is a powerful antioxidant and may lower risk of cardiovascular disease.

Be sure to let your watermelon ripen first – the redder it is, the more lycopene it contains.
 
 

3. Coconut

The coconut is surrounded by misconceptions! To start, it’s not a nut – it’s a fruit. Secondly, the stuff that pours out of it when you crack it open is not coconut milk, but coconut water. Coconut milk is made by grating the flesh and soaking it in water.
 
Coconuts have some amazing benefits:

  • They’re rich in vitamins C, E, B1, B3, B5 and B6
  • They’re packed with minerals such as iron, sodium, calcium, magnesium and phosphorous
  • The milk is a great lactose free alternative for smoothies, milkshakes and baking recipes
  • The water has a similar electrolyte balance to isotonic drinks – perfect for rehydration after exercise

One warning about the ill-effects of coconuts – 150 people die each year from being struck on the head by them falling!
 
 

4. Passion fruit

The “flower of the five wounds” is a native of Brazil, although it is today cultivated more widely. It is actually named for the crucifixion of Jesus Christ rather than any perceived aphrodisiac qualities.

  • One serving of passion fruit contains over 100% of your RDA of vitamin C
  • Its vitamin A content can help protect your eyes against macular degeneration, cataracts, and night blindness
  • Passion fruit’s high fiber content aids digestion, the regulation of bowel movements, and reduces cholesterol
  • The high potassium, iron and copper content can increase red blood cell production and improve circulation

Like the pomegranate, you just need to watch out for the sugar levels in passion fruit.
 

 

5. Pineapple

Some folks use the strong leaves of the pineapple to create textiles for clothing and interiors. But let’s just eat the thing, shall we?
 
Here’s what you get from a pineapple:

  • Manganese and thiamin, which are great for energy production
  • Beta-carotene, which lowers the risk of developing asthma or prostate cancer
  • Plenty of fiber, which can lower the risk of colorectal cancer
  • Bromelain, which can reduce swelling, bruising, and pain associated with injuries or recovery from surgery

One advantage of the pineapple is that, kept chilled, it retains many of its nutrients for up to six days after opening.
 
 

6. Mango

The south-Asian mango fruit is a must for every smoothie, and seriously pimps up your morning muesli, granola, or Greek yogurt too.

  • Mangos have a low glycemic index, which is good for keeping your blood-sugar in check
  • They contain no fat or sodium, which is good news for your blood pressure
  • They are also rich in vitamin A
  • One cup of sliced mango will provide 1/10 of your daily vitamin E needs

Yum!
 
 

7. Dragonfruit

AKA the ‘pitaya,’ the dragonfruit is the fruit of a particular breed of cactus plant.

  • One fruit contains 60 calories and is low in cholesterol, making it a perfect sweet yet healthy treat
  • Dragonfruit is a good source of monounsaturated fats – good for the heart
  • Its anti-inflammatory effects are said to relieve some of the pain of arthritis
  • It’s another fiber queen, aiding digestion and keeping your system healthy

Now that you know the incredible health benefits of these fruits, you might feel a bit more motivated to pick them up at the grocery store and try preparing them at home.
 
Stop cutting fruit the wrong way.
 

Here’s how to expertly cut these 7 delicious and nutritious fruits:

 

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Marilyn Vinch

Marilyn is a freelance writer and digital nomad currently based in London, UK. She covers topics connected to self-improvement, green living, and work/life balance.

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