Fruits have been long known to be an essential part of a healthy diet. While foodstuffs like grains, cereals, meat, and dairy provide the bulk of the macronutrients such as carbohydrates and proteins, fruits and vegetables provide us with much-needed vitamins and minerals, along with dietary fiber. Also, fruits are generally low in fat, sodium, and calories, and all of them have zero cholesterol.
Here are 15 fruits that must feature on your plate if you are trying to have a healthy diet.
Apples are a rich source of vitamin C, which helps improve your immunity. They also contain dietary fibers, and plant phytochemicals like polyphenols, which are plant nutrients that have antioxidant properties that help in preventing cellular damage and preventing disease.
Watermelons contain more than 90% water and help to keep you hydrated. They are also rich in vitamins A and C, magnesium, and potassium. They are known to reduce the risks of heart disease, cancer, and type 2 diabetes. They also contain a phytochemical called lycopene, which prevents inflammation.
Chock full of nutrients like vitamin C, potassium, and beta-carotene, mangoes are a delicious way to get nutrients for the body. Beta carotene is converted to vitamin A and boosts the body’s immune system.
Bananas are high in potassium, vitamins B6 and C, and magnesium. Potassium helps regulate fluid balance in the body while vitamin B6 benefits the central nervous system. They also contain polyphenols and polysterols, along with prebiotics that helps the growth of beneficial bacteria in the gut.
Blueberries get their characteristic blue-purple color from anthocyanins, that fight free radicals and prevent cellular damage.
Oranges can provide 91% of your daily value of vitamin C. They also contain potassium, folate, thiamine, dietary fiber, and polyphenols. They improve immunity, reduce blood pressure, cholesterol, and inflammation.
Pineapples have high quantities of manganese and vitamin C. Manganese plays an important role in the formation of tissue, bones, and clotting factors. Polyphenols present in pineapple have antioxidant action.
Strawberries are a good source of folate, manganese, and vitamin C. Folate helps the body make red blood cells. They also contain polyphenols.
An important part of the Mediterranean diet, olives are rich in vitamin E, copper, and oleic acid. Vitamin E supports your immune system and acts as an antioxidant, copper help information of blood, while oleic acid reduces cholesterol. Olives also contain quercetin, which promotes feelings of calmness.
Kiwis are rich in folate, magnesium, vitamins B and C, along antioxidants.
Guavas contain potassium, folate, vitamin C, and fiber.
Grapes are rich in polyphenolic compounds and help reduce cellular damage from inflammation.
Avocadoes are a low-sugar source of many healthy fatty acids, potassium, manganese, and fiber.
Pomegranates contain many phytochemicals such as flavonoids, lignins, and tannins, which reduce the risk of chronic heart disease.
Grapefruits contain vitamin C which is essential for the immune system to function properly. They also reduce blood pressure and cholesterol.
Since fruits vary in the nutrients they contain, it is a good idea to include many different types of fruit in your diet. Try to eat at least 4 to 5 servings of fruit every day. This can include either whole fruits or 100% juices, but juices have very little fiber content. Fruits improve your immunity, prevent oxidation damage, and prevent chronic diseases such as diabetes, high blood pressure, and heart disease.