Eating a range of healthful fruits provides the body with nutrients and antioxidants that can boost overall health. Fruits are an excellent source of essential vitamins and minerals, and are high in fibre. They also provide a wide range of health-boosting antioxidants.
Eating a diet high in fruits can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. This article looks at the nutrition and the many and varied health benefits of these and other fruits.
Lemons
Lemons are a citrus fruit often used in traditional remedies. It contains vitamin C and other antioxidants, which mop up free radicals in the body that can damage the body’s cells and lead to diseases. Researchers believe flavonoids in citrus fruits have antibacterial, anticancer, and antidiabetic properties. Citrus fruits, including lemons, contain components called phytochemicals that benefit health. These include:
- Vitamin C
- Folic acid
- Potassium
- Pectin
- Lemons also contain thiamine, riboflavin, niacin, vitamin B-6, folate, and vitamin A.
Strawberries are a juicy red fruit with a high water content. The seeds provide dietary fibre. Strawberries contain many healthful vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fibre and potassium in strawberries can also support a healthy heart.
Strawberries and other colourful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound. Strawberries contain:
- Calcium
- Magnesium
- Potassium
- Vitamin C
- Strawberries also contain thiamine, riboflavin, niacin, folate, and vitamins B-6, A and K.
Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Oranges are among the richest sources of vitamin C. It also contains:
- Calcium
- Magnesium
- Potassium
Vitamin C acts as a powerful antioxidant in the body. It is also essential for immune system. It boosts immune function by helping the body to absorb iron from plant-based foods. Oranges also contain high levels of pectin, which is a fibre that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
Oranges also provide the following healthful vitamins:
- Vitamin A, a compound that is important for healthy skin and eyesight
- B vitamins, including thiamine and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
Limes are a sour citrus fruit that provides a range of health benefits. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, including antibacterial and antioxidant properties.
Lime provides:
- Calcium
- Magnesium
- Potassium
- Vitamin C
Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white. Grapefruit contains:
- Fibre
- Calcium
- Magnesium
- Potassium
- Vitamin C
- The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.
- Compounds called furanocoumarins found in grapefruits could help protect against oxidative stress and tumours, and they may support healthy bones. According to some research, grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. However, researchers still need to carry out more studies to confirm these properties.
People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications.
Apples
Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits. Apples are high fibre fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health. Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes. Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties. Apple with the skin contains:
- Potassium
- Calcium
- Vitamin C
Some people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body. Some studies claim pomegranates have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols. Pomegranate contains:
- Potassium
- Calcium
- Vitamin C
- Vitamin K (good for bones and healthy blood cells)
Pineapple helps reduce inflammation and promote healthy bowel movements. Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits. Bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary. Pineapples is also a source of manganese, which the body uses to build bone and tissue. Pineapple contains:
- Potassium
- Vitamin C
- Calcium
- Manganese
Bananas are well known for their high potassium content that helps the body control blood pressure. Bananas are also a good source of energy. It also helps with regular bowel movements. One banana contains:
- Protein
- Calcium
- Magnesium
- Vitamin C
Some people refer to avocados as a superfood because of their healthful qualities. Avocados are rich in oleic acid that can help lower cholesterol levels. Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is important for healthy eyes and skin. Avocado contains :
- Protein
- Carbohydrate
- Fibre
- Calcium
- Magnesium
- Potassium
- Vitamin C
- Avocados also contain folate, vitamin A, and beta-carotene.
All fruits have health benefits, but you should eat a wide variety of fruits and vegetables to gain the most benefit. The colours in fruits and vegetables reflect their phytonutrient or antioxidant content. Eating a rainbow-colored selection ensures you get the full spectrum of antioxidants.
Phytonutrients and the fruits containing them are:
- Beta-carotene: Mango, papaya, cantaloupe, apricots
- Lycopene: Pink grapefruit, watermelon, guava, avocado
- Anthocyanidins: Blueberries, strawberries, plums, cranberries
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