Fruits have many health benefits that help prevent complications like heat stroke, high blood pressure, cancer, heart disorders, and diabetes.They effectively fight skin disorders and promote healthy hair growth. It is always suggested to eat fresh and ripe fruitstoget the maximum benefits from them.
What are Fruits?
Fruits are the edible fleshy part of a tree or a plant that contains seeds. Fruits come in a variety of flavors, including sweet, sour, bittersweet, and many more. They are great sources of many nutrients required by our body.
Types of Fruits
There are 8 main types of fruits. They are:
These fruitsdevelop from the ripening of a single ovary of a flower. Simple fruitsare of two types, dry and fleshy. Dry simple fruits can be dehiscent or indehiscent. Brazil nuts, strawberries, coconut, walnuts, hazelnuts, etc., are some dry simple fruits. Fleshy simple fruits are those that have a partial or full fleshy pericarp (fruit wall) on maturity. Some examples include cherry, tomato, olives, peach, plums, and cranberry.
These fruits develop from multiple ovaries of a single flower. There are four main types of aggregate fruits, including follicles, achenes, drupelets, and berries. Raspberry, blackberry, and custard apple are some examples.
Multiple fruits originate from aninflorescence, which means a cluster of flowers. Each of these flowers individually produces a fruit and the fruits, on maturity, come in the form of a single mass. Pineapple, figs, mulberry, etc., are some multiple fruits.
Berry is a type of simple fruit as it develops from a single ovary of a single flower. Cranberry and blueberry are the two most common examples of berries.
Any fruit whose edible part comes from the ovary, as well as other parts of the flower, is an accessory fruit. It can be simple, multiple, or an aggregate fruit. Most common examples include pineapple, apple, stone fruit, and strawberry.
Seedless fruits mature in two ways. The first is where the fruit develops without parthenocarpy, whereas the second is where pollination stimulates fruit development. These are the most valuable fruits as they are consumed by a majority of people.
Fruit Nutrition Facts
- Eating fruits regularly benefits your body as they are natural sources of vitamins and minerals, which are essential for the proper functioning of the body.
- Rich in dietary fiber, fruits help improve the functioning of the digestive tract, thereby reducing the chances of constipation and diverticulosis.
- Fruits are an important part of a healthy dietas they give ample energy without adding any unnecessary calories.
- Fruits contain minimal sodium and harmful fats, so they are healthy for your heart.
- Fruits are rich in potassium, which is important to keep your blood pressure regulated.
- Vitamin C, a powerful antioxidant, is abundantly found in fruits, precisely citrus fruits.They are consumed widely for the common cold, wound healing, healthy skin, teeth, gums, and to keep the lymphatic system healthy.
- Dry fruits are excellent laxatives and they also are a great natural remedy for anemic conditions, acidosis, fever, and sexual weakness. They helpin healthy weight gain and promote eye, teeth, and bone health.
- Fruits are a rich source of folic acids, which is the most important nutrient for pregnant women. Folate is known to reduce the risk of neural tube defects, anencephaly, and spina bifida occurring during fetal development.
Health Benefits of Fruits
Eatingfruits and vegetables may promote emotional well-being among healthy young adults.Research suggests that good mood maylead to a greater preference for healthy foods overindulgent foods. The other benefits of fruits are listed in detail below.
When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercise and why diets for pregnant mothers almost always involve fruits.
Fruits like apricot, apple, banana, cantaloupe, berries, grapefruit, and orange are great for protecting your heart as they are rich in flavonoids, carotenoids, fiber, potassium, and magnesium. Fruits also contain vitamins like vitamin A, vitaminB6, vitaminC, vitaminE, vitaminK, and folate, all of which aid in regulating cholesterol levels and preventing diseases like stroke, atherosclerosis, and heart attack.
Type 2 diabetes is a condition troubling a majority of people around the globe. While fruits are healthy for everyone, the ones with greater carb content are not recommended for diabetics. Fruits like apple, avocado, cherry, banana, orange, peach, plum, etc., have a low glycemic index (GI) – less than 55, and they help in controlling the blood sugar levels. Also, processed and canned fruits are not healthy as they contain artificial sweeteners, so always eat fresh fruits to reap maximum benefits.
Vitamin-rich fruits are great for prevention and treatment of many types of cancer like liver cancer and breast cancer. These include soursop, goji berry, camu camu and citrus fruits like oranges, tangerines, etc., When consumed regularly, fruits have the ability to show hepatoprotective properties which help in driving away cancer.
Potassium-rich fruits like banana, apple, melons, plums, pear, apricots, and mango help in lowering hypertension. This mineral has been connected to regulating blood pressure owing to its vasodilating properties.
Fruits are rich in vitamin C, which helps in treating kidney stones. Citrus fruits like oranges and lemons are great for reducing your chances of suffering from kidney stones. Also, fruits are low in sodium, which is great news for people suffering from the painful condition.
Fruits like grapefruit and orange are rich in calcium and vitamin K, both of which aid in maintaining healthy bones and also help improve the bone mineral density.
The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals, and the countless micro and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes, and other chronic diseases. Some fruits like bananas contain vital chemicals such as potassium, which helps prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps keep your digestive tract clean and your weight under control.
Aid in Digestion
Fibrous fruits aid the digestiveprocess in the body. The skin of some fruits is also rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part of the flesh within the skin has plenty of fiber as well.
The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent colon cancer and fight bowel irregularity disorders.
Once you start including a significant amount of fruits in your diet, you will begin to see that your weight is being controlled and your health is improving. However, fruits alone cannot reduce your weight. You also need to exercise regularly.
Many surveys done in America showed effective weight reduction after fruits were included in the family’s diet. Dr. Joanne L. Slavin from theDepartment of Food Science and Nutrition, University of Minnesota, suggests that a person who habitually eats fruits will be less inclined to have snacks and junk foods between meals that hardly have any nutritional value. Also, fruits are composed of 90-95% water, having a powerful diuretic effect on your body, thereby flushing out the nitrogenous wastes and unwanted toxins from the body.
One example of this is lychee, a fruit that is a great laxative with a negligible amount of calories, and no saturated fats or cholesterol. It also helps to cut down excess body weight. Except for a few fruits like coconuts, avocados, and olives, fruits are usually fat-free.
Fruits keep your skin supple and hydrated, and nourish it with essential vitamins, minerals, and antioxidants; thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Acne is one of the most irritating skin disorders that can affect people of any age. With a good amount of fruit in your diet, you can naturally curb this problem rather than opting for expensive dermatological creams. Acne mostly occurs from skin infections and dermatological issues, but there are other reasons for such eruptions as well. Apples are the best option for treating acne; eat the skin of the apple, which has a high level of pectin that helps control constipation, which can be a trigger for acne. Bananas also help to alleviate acne, as they are high in fiber that again relieves constipation. Berries have excellent cleansing properties and keep you protected from skin disorders. If you eat grapes during the day, it helps to cleanse your skin and body. Papayas rejuvenate your skin and repair minor damage that you may not even notice, lemon juice slowly eliminates the signs and scars from acne spots.
Apart from including fruits in your diet, try to watch your other food habits as well. Reduce caffeine consumption since it increases certain hormones in your body and thus increases acne. Cut down on red meat and dairy intake as well, since they aggravate your hormonal generation, resulting in acne. You should also keep your skin clean by frequently washing with herbal soap or mild face wash.
Just as fruits enhance the radiance of your skin, they also contribute greatly to long and healthy hair. Vitamin A brings luster to your hair and also softens its texture. If you have fruits on an empty stomach, it will prevent hair loss and premature graying. Citrus fruits are excellent hair stimulants. The vitamin C content in citrus fruits prevents hair loss and keeps your hair shiny and healthy. Fruits like kiwis, strawberries, and pineapple are also known for aiding hair growth.Fruits even ensure healthy hair growth and keep your locks lustrous and soft.
The benefits of fruit for your hair health can also be enjoyed through hair masks. Melon and banana hair masks are recommended by many beauty professionals for hair care at home. You can also make a paste of lemon juice and aloe vera and apply it to your hair. Keep the paste on for approximately 45 minutes and then thoroughly wash your hair with mild shampoo. These packs not only improve hair quality but also eliminate scalp disorders like dandruff and itching. Avocado has an impressive amount of vitamin E, which is widely known to be very good for hair. Avocado hair masks strengthen hair and delay premature graying of your hair. Coconuts are also very good for healthy hair growth. Coconut oil is used extensively throughout the tropical world for hair care.
A 2014researchpublished in the Clinical Nutrition journal suggests thatgreater consumption of vegetable, whole grain products, and fruits may lower the risk of multimorbidity.
Fruit vs Fruit Juice
Did you ever wonder which form of fruit gives you more nutrition – whole fruits or fruit juices?
- It is actually difficult to say which one gives more nutrition. Although eating whole fruit is considered to be the best way of attaining the full benefits of fruits, fruit juices are also easy and healthy options. Of course, if the fruit juice is composed of 100% fruit without extra preservatives or additives, then it has the same nutritional value.
- Fruit juices are available in two forms, 100% fruits juices and as fruit pulp + water + sugar. In both cases, preservatives and additives are added to increase the shelf life of the juice. Very fewjuices contain no preservatives.
- Homemade fruit juice contains the same fiber content as whole fruits, provided you don’t add artificial flavors and preservatives. However, if bought from the store, these juices may not have the equal fiber content after the vigorous processing. Moreover, when you consumeprocessed juices, you are at a risk of unhealthy weight gain.
- When you make fruit juice at home, try to add the edible skin of the fruits to the juice to gain even more nutritional value.
Things to Remember
- It’s advised to eat fruits in the whole form, including their skin if it is edible, in order to gain the benefits of high fibrous content present in them. This promotes healthy digestion and prevents constipation.
- Eating seasonal fruits ensures that they are fresh. Furthermore, most seasonal fruits can also ward off the disorders that come with the season. For example, in India, green mangoes are quite useful for dealing with the heat of summer.
- The maximum nutritional value in fruits can be derived when eaten raw. Cooked or preserved fruits usually lose some of their important nutrients due to high heat and extended shelf life, respectively. Thus, fresh fruits are the most advantageous for your diet.
- Never eat fruits along with your main meal; this can result in severe acidity and digestive problem because fruits are usually mildly acidic in nature. Always eat fruits before or after your meals, leaving an hour or two of separation.
- It is always recommended to eat fruit on an empty stomach, or at least after a relatively light meal. Fruits on an empty stomach help to delay graying of hair, nervous outbursts, dark circles under the eyes, and balding.
- Never drink water immediately after having fruits as it can result in high acidity.
- Fruits should be eaten in the morning, as this helps in detoxification and also aids in weight loss. Although these benefits can be gained by eating fruits at any time during the day, morning is said to be the ideal time for them to have their greatest effect.
How to Store Fruits?
- Try not to keep fruits in very hot or very cold places, this reduces their shelf life – a moderate, dry, cool temperature is suggested for storage.
What are the benefits of all fruits? ›
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.What is the number 1 healthiest fruit? ›
- 1 Apple. A low-calorie snack, high in both soluble and insoluble fiber. ...
- 2 Avocado. The most nutritious fruit in the world. ...
- 3 Banana. ...
- 4 Citrus fruits. ...
- 5 Coconut. ...
- 6 Grapes. ...
- 7 Papaya. ...
- 8 Pineapple.
- Bananas are berries, but strawberries aren't. ...
- A pomegranate can hold up to 1400 seeds. ...
- Cranberries can bounce. ...
- A pumpkin is a fruit. ...
- Potatoes were the first vegetable to be grown in space. ...
- Not all oranges are orange. ...
- Figs match milk in calcium. ...
- Kiwis contain more vitamin C than oranges.
- Apples. One of the most popular fruits, apples are chock-full of nutrition. ...
- Blueberries. Blueberries are well known for their antioxidant and anti-inflammatory properties. ...
- Bananas. ...
- Oranges. ...
- Dragon fruit. ...
- Mango. ...
- Avocado. ...
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.What is the cleanest fruit to eat? ›
- Sweet corn.
- Sweet peas (frozen)
- Honeydew melon.
Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).Which fruit has the most sugar? ›
- Pomegranate. Pomegranates are high on the sugar scale, with 1 cup of the juicy kernels serving up nearly 24 grams of sugar . ...
- Mango. One cup of mango can bring 23 grams of sugar to the table, but it also provides two-thirds of your daily needs for vitamin C. ...
- Cherries. ...
- Banana. ...
#1 - Apples, peaches and raspberries are all members of the rose family. #2 - Pumpkins and avocados are fruits not a vegetable. #4 - A half-cup of figs has as much calcium as a half-cup of milk. #5 - Green fruits help make your bones and teeth strong.What are 3 things you know about fruits? ›
Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours.
What is a fact about eating fruit? ›
Eating foods such as fruits that are lower in calories per cup, instead of other higher calorie foods, may help lower overall calorie intake. Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke.
Bananas are the most popular fruit in the world. This may be a little bit surprising, since they are a tropical fruit that doesn't grow in most places. They don't grow in most of the United States, but the average American eats 26 pounds of bananas each year.Which fruit is good for everyday? ›
Oranges. Just one orange serving drives home a whole day's worth of vitamin C! Also offering potassium, oranges are a refreshing, low-calorie fruit to eat in your daily meal intake!What is the 1 healthiest food? ›
- Water. Drink 8 to 12 cups of water daily.
- Dark Green Vegetables. Eat dark green vegetables at least three to four times a week. ...
- Whole Grains. Eat whole grains sat least two or three times daily. ...
- Beans and Lentils. Try to eat a bean-based meal at least once a week. ...
- Fish. ...
- Berries. ...
- Winter Squash. ...
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.Is eating fruit everyday healthy? ›
Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.Is eating fruit all day good for you? ›
Adults should eat at least 1 ½ cups of fruit every day. However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods. Experts recommend that 25%-30% of your diet be made up of fruit.What are 3 tips to help you eat fruits? ›
- Include fruit at breakfast. Top cereal with your favorite seasonal or frozen fruit, add bananas or chopped apples to pancakes, or mix raisins into hot oatmeal.
- Take fruit on the go. ...
- Make your own trail mix. ...
- Enjoy fruit as a snack. ...
- Add fruit at dinner. ...
- Keep fruit on hand.
Fruit is an excellent source of vitamins, antioxidants, and fiber. Eating a diet made up mostly of fruit, however, can result in nutrient deficiencies and serious health problems. A fruit diet is low in protein, for example, and it can lead to spikes in blood sugar.Are there any unhealthy fruits? ›
All fruits are not made equal — some have more sugar than others or higher carb content. Regardless of this, there is no fruit that is "unhealthy," according to two dietitians.
What fruit is good for the brain? ›
Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.Which fruit is good for lungs? ›
Red and blue fruits like blueberries and strawberries are rich in a flavonoid called anthocyanin, which gives them their color and is also a strong antioxidant. Research suggests this pigment can slow down your lungs' natural decline as you age.
A healthy diet rich in nutrient-dense foods may help reduce your risk of developing clogged arteries. Research has shown that adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be an effective way to prevent atherosclerosis.What fruit has no sugar? ›
The ones you might not even think of as fruit! Olives and avocado naturally contain no sugars. Rhubarb, lime and starfruit have some sugar, but only a half gram per half cup. Lemons, cranberries, raspberries, strawberries and watermelon offer only about 2 to 3 grams per half-cup serving.Which fruit is not good for diabetes? ›
Diabetics should avoid fruits with a high GI or eat them in moderation so that their blood sugar levels do not spike abruptly. Pineapple, watermelon, mango, lychee, and banana have a high GI, so these are the worst fruits if you are diabetic.What fruit is not full of sugar? ›
All fruit contains sugar, although some varieties have a higher content than others. Low-sugar fruits include strawberries, blackberries, and peaches.What is the top 10 best fruit? ›
Personally, I think it deserves somewhere on top of mangoes, pears, blueberries, cherries, raspberries, peaches, blackberries, lemons, pomegranates, apples, kiwis, oranges, pineapples, strawberries...all the fruits in fact!What fruit should you eat everyday? ›
Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.What happens if you fruit everyday? ›
Fruit wards off chronic disease.
"Eating fruit every day provides your body with the protective effects of these nutrients, which can reduce the risk of heart disease and stroke, reduce blood pressure, and even prevent some types of cancer."
The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.
What is the number 1 fruit? ›
Likewise, the most consumed fruits in the world also include grapes with more than 74 million metric tons, mangoes with more than 40 million, pears with almost 24 million, avocados, and strawberries with almost 10 million metric tons, just to mention a few.Which fruit is good for skin? ›
We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.What is the best fruit to eat every morning? ›
- Citrus breakfast: orange, lemon, lime, grapefruit. ...
- Exotic twist for your morning meal: banana, mango, pineapple, coconut. ...
- Berries extravaganza: strawberries, blueberries, raspberries. ...
- Amazing stone fruits: cherries, peaches, plums.
Bananas are rich in magnesium and have been found to significantly increase melatonin. They're also a good source of carbohydrates to fill you up, making this peel-and-eat snack another easy food to enjoy before bed.
"Risks associated with excess fruit intake include stomach discomfort, diarrhea, bloating, heartburn, and potential nutrient deficiencies if excess fruit is replacing other important nutrients in the diet," she says.How many fruits a day is healthy? ›
Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. The guide below will give you an indication of typical portion sizes for adults. Children should also eat at least 5 portions of a variety of fruit and vegetables a day.Is 1 fruit a day okay? ›
Adults should eat at least 1 ½ cups of fruit every day. However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods. Experts recommend that 25%-30% of your diet be made up of fruit.Why do I crave fruit? ›
Fruits are full of important vitamins, nutrients, and fibre, but craving fruit can be a symptom of dehydration, low blood-sugar levels, or even a change in hormones, such as pregnancy.