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 disease.
Lemons
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. These include:
vitamin C
folic acid
potassium
pectin
The juice from one 48 g lemon containsTrusted Source the following nutrients in grams (g) or milligrams (mg):
Strawberries
Strawberries are a juicy, red fruit with high water content. The seeds provide plenty of dietary fibre per serving. 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 colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.
Oranges
Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 per cent of a person’s daily value of vitamin C.
A 141 g orange also containsTrusted Source the following nutrients:
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
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 fibre that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
Limes
Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.
Grapefruit
Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.
Blackberries
Like every other berry, blackberries contain health-boosting anthocyanins.
Blackberries contain many seeds, so they have a high fibre content. This means they can help improve gut health and heart health.
Half a cup of blackberries contain the following
31 calories
6.92 g carbohydrate
3.8 g fiber
21 mg calcium
14 mg magnesium
117 mg potassium
15.1 mg vitamin C
Read more about blackberries here.
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.
