Eating more fruit is an excellent way to improve overall health and reduce the risk of disease. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries may be especially powerful for preventing diseases.
In this article, we look at the nutrition and the many and varied health benefits of these Fruits.
Oranges
Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percent Trusted Source of a person’s daily value of vitamin C.
Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods. The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
How to eat oranges
People can grate orange peel into into a salad, yogurt, or as a cereal topping to add extra flavor. People can also eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.
Lemons
Lemons contain vitamin C and other antioxidants that benefit HEALTH. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as CANCERS. Citrus fruits, including lemons, contain active components called phytochemicals that benefit health.
How to eat lemons
Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat. It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.
Strawberries
Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.
Note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart. Strawberries and other colorful berries also contain a flavonoid called quercetin.
How to eat strawberries
Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.
Limes
Limes are a sour citrus fruit that provide a range of health benefits. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.
How to eat limes
Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.
Grapefruit
Grapefruits contain flavonoids, which can help protect against some cancers, inflammation, and obesity. Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white. The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.
How to eat grapefruit
Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket.
Blackberries
Like other berries, blackberries contain health-boosting anthocyanins. Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.
How to eat blackberries
People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies
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-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.
How to eat apples
Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking.
Pomegranate
Many people consider pomegranates to be a ‘super food.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body. Eat pomegranates with the seeds to get the fiber benefits.
How to eat pomegranate
Pomegranates can make a great addition to salads, or to couscous or rice dishes. Pomegranates are sweet, so people can also add them to yogurt and fruit salads.
Pineapple
Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth.bPineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits. Pineapples contain manganese, which the body uses to build bone and tissue.
How to eat pineapple
People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.
Blueberries
Blueberries are another super food that can provide many health benefits. Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases. Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.
How to eat blueberries
Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies..
Banana
Bananas are well known for their high potassium content. Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate. The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis.
How to eat bananas
A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.
Avocado
Many people refer to avocados as a super food because of their healthful qualities. Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.
How to eat avocado
People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.
Summary
Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet. By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health. People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.
