Increasing your fruit intake is a great strategy to boost your general health and lower your chances of illness.
Fruits are a great source of fiber as well as important vitamins and minerals. Fruits also include a variety of antioxidants, including flavonoids, which are good for your health.
A diet rich in fruits and vegetables can lower a person’s risk of diabetes, cancer, inflammation, heart disease, and other diseases. Berries and citrus foods may be particularly effective at preventing illness.
By having a high nutrient density and few calories, Trusted Source ranked fruits and vegetables as “powerhouses.” Lemons ranked first, then strawberries, oranges, limes, and pink and red grapefruits.
In this article, we examine the dietary content and the numerous, diverse health advantages of these and other retail fruits.
Due to its health advantages, lemons, a citrus fruit, are frequently used in folk medicines. They contain vitamin C and other antioxidants, just like other citrus fruits.
The health of humans depends on antioxidants. These substances eliminate free radicals from the body, which can harm cells and cause illnesses like cancer.
Lemons and other citrus fruits are thought to contain flavonoids that have antibacterial, anticancer, and antidiabetic activities.
Lemons and other citrus fruits have active substances called phytochemicals that are beneficial to health.
These consist of:
- vitamin C
- folic acid
The following nutrients, measured in grams (g) or milligrams (mg), may be found in one 48 g of lemon juice:
- 11 calories
- 3.31 g carbohydrate
- 49 mg potassium
- 18.6 mg vitamin C
- 3 mg calcium
- 0.1 g of fiber
Additionally, thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A are found in lemons.
How to eat lemons
Squeeze a lemon over a salad or a piece of fish to add flavor to your water. To assist ease a sore throat, try adding a teaspoon of honey and some lemon juice to boiling water. The rind of organic lemons can also be consumed. The rind is occasionally used in recipes.
Having a high water content, strawberries are a juicy, red fruit. Per serving, the seeds offer a significant amount of nutritional fiber. Numerous beneficial vitamins and minerals can be found in strawberries.
They include anthocyanins, which are flavonoids that can improve heart health, which is very noteworthy. Strawberries’ potassium and fiber content can help maintain a healthy heart as well.
According to one study, women who consumed three or more servings per week of strawberries and blueberries, both of which are well-known for having high anthocyanin contents, had a decreased chance of suffering a heart attack than those who consumed less servings.
A flavonoid known as quercetin is also found in strawberries and other vibrant berries. This anti-inflammatory substance is natural.
The following nutrients are contained in a serving of three large strawberries from Trusted Source:
- 17 calories
- 4.15 g carbohydrate
- 1.1 g of fiber
- 9 mg of calcium
- 7 mg of magnesium
- 83 mg of potassium
- 31.8 mg of vitamin C
In addition, strawberries include the vitamins B-6, A, and K, thiamin, riboflavin, niacin, and folate.
How to eat strawberries
Strawberries are a fruit with many uses. They can be consumed raw, added to yogurt or breakfast cereals, blended into smoothies, or made into jam.
One medium orange provides 117 percent of the recommended daily allowance of vitamin C, making oranges one of the richest sources of vitamin.
The following nutrients are also present in a 141 g orange:
- 65 calories
- 16.27 g carbohydrate
- 3.4 g of fiber
- 61 mg of calcium
- 14 mg of magnesium
- 238 mg of potassium
- 63.5 mg of vitamin C
In the body, vitamin C functions as a potent antioxidant. Additionally necessary for immune system health is this vitamin. By facilitating the body’s absorption of iron from plant-based diets, it improves immunological function.
Vitamin C must come from the diet because the human body is unable to produce it on its own. Pectin, a fiber that binds to substances that can cause cancer and removes them from the colon, is another component of oranges that is abundant.
Oranges also provide the following healthful vitamins:
- vitamin A, a compound that is important for healthy skin and eyesight
- B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
How to eat oranges
Oranges can be consumed on their own as a cooling snack or in a glass of undiluted orange juice. Oranges can be juiced at home, or you can select a fresh juice whose label specifies that it is not from concentrate.
Orange peel can also be grated and used as a flavoring for cereal, yogurt, and salads.
Lime fruits, like other citrus fruits, offer a good source of vitamin C. Additionally, they share similar antioxidant, antimicrobial, and health benefits.
The following nutrients are present in lime juice. Reliable Source
- 11 calories
- 3.7 g carbohydrate
- 6 g calcium
- 4 mg magnesium
- 51 mg potassium
- 13.2 mg vitamin C
How to eat limes
Savory meals benefit from using limes. To flavor salad dressings or rice meals, try adding lime juice or shredded peel. If not, juice the lime and mix it with hot or cold water for a delicious beverage.
Grapefruits are sour fruits rich in vitamins and minerals that promote good health. Pink, red, or white grapefruits are available.
The following nutrients can be found in half a grapefruit:
- 52 calories
- 13.11 g carbohydrate
- 2.0 g fiber
- 27 g calcium
- 11 g magnesium
- 166 g potassium
- 38.4 g vitamin C
Grapefruit flavonoids may offer some protection from certain malignancies, inflammation, and obesity.
According to a review study, the furanocoumarins present in grapefruits may support strong bones while offering protection against cancers and oxidative stress.
Grapefruit furanocoumarins may have anticancer characteristics, which may be particularly beneficial against breast cancer, skin cancer, and leukemia, according to some findings from this review. To confirm these properties, more research on humans and animals is still required.
Before including grapefruit in their diets, people may want to see a doctor because it may interfere with several drugs.
How to eat grapefruit
Slices of grapefruit can be added to a fruit salad, or the juice can be squeezed into the water to produce a drink. Otherwise, folks can get pure grapefruit juice from their local grocery store.
Blackberries have a high fiber content since they have a lot of seeds. They can therefore aid in enhancing both heart and gastrointestinal health.
The following nutrients can be found in half a cup of blackberries:
- 31 calories
- 6.92 g carbohydrate
- 3.8 g fiber
- 21 mg calcium
- 14 mg magnesium
- 117 mg potassium
- 15.1 mg vitamin C
How to eat blackberries
Blackberries can be consumed fresh, frozen, or combined with yogurt for smoothies or as a dessert.
Apples are a quick and simple food to include in your diet. For the maximum health benefits, eat them with the skin on.
Fruits with a high fiber content like apples may help with weight loss and heart health. Apple pectin contributes to gut health maintenance.
One medium apple contains the following nutrients:
- 95 calories
- 25.13 g of carbohydrate
- 4.4 g of fiber
- 195 mg of potassium
- 11 mg calcium
- 8.4 mg vitamin C
According to studies, eating apples frequently is associated with a reduced risk of diabetes, some malignancies, and cardiovascular disease.
Quercetin, a flavonoid with potential anti-cancer effects, is also abundant in apples.
According to one study, eating whole apples reduced your risk of becoming overweight by 30% compared to not eating them. Diabetes and heart disease risk can be decreased as a result.
How to eat apples
When combined with almond butter, raw apples make a delicious snack that balances your consumption of fat and protein. Applesauce can also be used in cooking, or people can add stewed or raw apples to yogurt.
Pomegranates are regarded by many as a “superfood.” They are rich in polyphenols and antioxidants, which work to protect the body from oxidative stress, which can lead to disease.
To benefit from the fiber in pomegranates, eat them with the seeds.
Each raw pomegranate contains
- 234 calories
- 52.73 g of carbohydrate
- 11.3 g of fiber
- 666 mg of potassium
- 28 mg calcium
- 28.8 mg vitamin C
In addition, one pomegranate provides 46.2 micrograms (mcg) of the daily intake of 80 mcg for vitamin K. This vitamin is necessary for healthy blood cells and strong bones.
According to a comprehensive study on pomegranates’ health advantages, they may have anti-inflammatory properties and offer defense against disorders of the brain including Parkinson’s and Alzheimer’s. This might be a result of the high concentration of polyphenols found in pomegranates.
Pomegranates may limit the proliferation of human prostate cancer cells, according to the research covered in this review.
How to eat pomegranate
Salads, couscous, and rice dishes all benefit greatly from the addition of pomegranates. Pomegranates are sweet, so you can also put them in fruit salads and yogurt.
The exotic fruit pineapple may lessen inflammation and encourage the formation of healthy tissue.
Because of its possible health advantages, bromelain, an active substance found in pineapple, is frequently taken as a dietary supplement.
According to the National Center for Complementary and Integrative Health, bromelain from Trusted Source can aid in relieving sinusitis or nasal inflammation. However, more study is required to determine its possible anticancer effects and advantages for osteoarthritis.
Manganese, which the body utilizes to create bone and tissue, is found in pineapples. The following nutrients are also present in a medium slice of pineapple:
- 42 calories
- 11.02 g carbohydrate
- 1.2 g fiber
- 92 mg potassium
- 40.2 mg vitamin C
- 11 mg calcium
How to eat pineapple
Fresh pineapple can be eaten on its own or in fruit salads. Additionally, pineapple can be used to produce a fruity salsa or as a garnish for fish tacos. Make smoothies with frozen pineapple.
The high potassium content of bananas is widely recognized. The recommended daily intake for adults of 4,500 mg of potassium is found in 422 mg in a medium banana. The body uses potassium to regulate blood pressure and heart rate.
With 105 calories and 26.95 g of carbs per banana, they are also a good source of energy.
Typical bowel movements and stomach problems like colitis and ulcers can both be helped by the 3.1 g of fiber found in a regular banana.
A medium banana also contains the following nutrients:
- 1.29 g protein
- 6 mg calcium
- 32 mg magnesium
- 10.3 mg vitamin C
How to eat bananas
Smoothie thickening with bananas is a great idea. Additionally, they can be used to make banana bread, pancakes, or as a natural sweetener in baking.
Because of their many health benefits, avocados are frequently referred to as a superfood.
Oleic acid, a monounsaturated lipid that lowers cholesterol levels, is abundant in avocados. According to the American Heart Association, eating wholesome fats and keeping appropriate cholesterol levels can lower the chance of developing heart disease and stroke.
Avocados are high in potassium, much like bananas are. They also contain lutein, an antioxidant vital for glowing skin and healthy eyes.
The following nutrients are found in half an avocado:
- 161 calories
- 2.01 g protein
- 8.57 g carbohydrate
- 6.7 g fiber
- 12 mg calcium
- 29 mg magnesium
- 487 mg potassium
- 10.1 mg vitamin C
Avocados also contain folate, vitamin A, and beta-carotene.
How to eat avocado
Avocados can be used in salads or combined with tomatoes, tomatoes, lime, and garlic to produce guacamole. Add avocado to hummus or smoothies, or substitute avocado for other fats when baking.
Another superfood that has many health advantages is blueberries.
Anthocyanin, a potent antioxidant, is also present in blueberries and strawberries. As a result, they may offer protection from conditions such as cancer, heart disease, and stroke.
Pterostilbene, another substance found in blueberries, may aid in preventing the buildup of plaque in the arteries.
The following nutrients are available in half a cup of blueberries from Trusted Source:
- 42 calories
- 10.72 g carbohydrate
- 1.8 g fiber
- 4 mg calcium
- 57 mg potassium
- 7.2 mg vitamin C
How to eat blueberries
Blueberries taste fantastic in smoothies, yogurt, desserts, frozen yogurt, and breakfast cereals.