Health Benefits of Fruits

Fruits are an important part of a healthy diet. They are naturally low in calories, fat, sodium, and cholesterol. Fruits play an important role in keeping the body healthy and have many benefits including

Fruits Lower Risk of Illness and Disease. Fruits contain many vitamins and nutrients that may reduce risk for many illnesses including:

Stroke, heart disease and other heart-related illnesses
Type 2 diabetes
Certain cancers, such as mouth, stomach, and colon-rectum cancer.
Kidney stones
Bone loss

Fruits Hydrate the Body. Fruits are made up of 90 percent 95 percent water. Water is an important nutrient. It is responsible for transporting nutrients around the body, regulating body temperature, keeping joints moist, and getting rid of waste products in the body.

Fruits Keep the Body Regular. Fruits are rich in fiber, which is essential for the smooth movement of food in the body’s digestive system. Fruits help maintain easy bowel action and eating fruits every day will prevent constipation.

Fruits Give the Body Energy. All fruits contain carbohydrates, which are the body’s main source of energy. Carbohydrates in fruits are mainly sugar, which break down easily and make a quick source of energy.

Fruits are an essential part of a healthy diet. These are full of antioxidants and low in calories and fat content. A healthy diet should contain all the seasonal fruits as a single fruit may not supply all the nutrients required. The following are some of the advantages of having fruits in your diet:

a) Some fruits like guava, oranges, lemon etc. contain vitamin C, which is a very good antioxidant which helps to fight the various free radicals produced in the body due to different oxidative damages. These free radicals cause various diseases like cancer and leads to aging.

(b) Fruits are very low in calories and fat content. It makes fruits an essential part of a healthy diet.

(c) Fruit juice is also beneficial to the body as it supplies instant energy in addition to all the benefits of raw fruit.

(d) Fruits contain about 90% -- 95% water. So eating fruits help to eliminate the various toxins and wastes from the body.

(e) Fruits are beneficial to the persons suffering from heart disease or high blood pressure as these have a low sodium content but are high in potassium.

(f) People who want to lose weight may go for a fruit diet. It may contain different fruits or a single type of fruit such as 'grapefruit'.

(g) It is better to consume whole fruits than fruit juice because the whole fruits contain fibers which act as a laxative and helps to reduce constipation.

(h) Various dried fruits like dates, raisins and different nuts are also beneficial to health. They supply instant energy and contain different essential vitamins and minerals.

(i) It is always better to consume a whole fruit with it's skin, if possible. The skin contains many essential nutrients and is also a very good source of fiber.

So if we want to have a healthy and fit body, we must include various seasonal fruits as a part of our daily diet.

Fruits contain around 90-95% water, which helps your body to flush away toxins and eliminate all the waste materials from your body. This way fruits promote a better health and a clear skin.

If you plan to loose weight, fruits are excellent choices to get rid of some pounds. A great weight loss alternative is to opt for a healthy fruit diet, which can be made up of one specific fruit or various fruits as well.

Regular consumption of fresh fruits has a hydrating effect on your body, since these delicious foods maintain and balance the moisture level in your organism.

Fresh fruits supply our body with a proper amount of minerals that are indispensable for our health. Dried fruits such as raisins, dates, prunes or apricots are excellent sources of iron and calcium, which are vital for strengthening the bones and regulating blood pressure and cholesterol levels in our organism.

Citrus fruits, such as lemon, orange, grapefruit and custard apple are high in vitamin C content. Consume them raw in order to benefit from numerous vitamins. Avoid cooking, since due to the high temperatures, fruits will loose important carbohydrates, minerals and their nutritional value as well.

Berries are excellent ways to promote the blood building processes and proper functioning of the nervous system. Bananas, figs, grapes, apples and ripe fruits in general are also great for improving different brain functions.
Besides their thirst quenching properties, watermelons are highly effective for cleaning the kidneys and regulating high blood pressure.
Fruits such as lemon, pomegranate or apple help and maintain the proper functioning of the heart at the same time reduce the risk of developing various heart diseases.
Therefore, the best thing you can do is to consume these fruits with their skin, because the skin has a high fiber and nutrient content, which is essential for our body’s overall healthy. Whole fruits are always better than juices, since due to their fibrous matter, sugar and organic acid content, they act as natural laxatives. Regular consume of fresh fruits will boost your digestion and prevent constipation.

Fruits are absolutely essential parts of a healthy, balanced diet. If you want to maintain the physical and mental fitness of your body, you should include as many delicious fresh fruits into your daily diet as possible. Learn to eat in a healthy, conscious manner and feel great in your own skin.

Let’s take a look at these special fruits offering the most bang for your buck!

1. Cranberries
This is one fruit which only seems to show up at Thanksgiving time, but it should be a regular fixture the whole year through.Cranberries in their natural form can be helpful in curing urinary tract infections as many people know. This powerful fruit can also be tremendously helpful in lowering cholesterol, and even protecting against cancer and stroke.

2. Raspberries
Raspberries are high in fiber, vitamins A and C, and folic acid.

As if the nutritional content wasn’t great enough, these berries may also have properties that help to fight against cancer.

3. Apples
They always say, “an apple a day keeps the doctor away,” and there is indeed some true merit to this cliché statement.

Apples are loaded with fiber, and are high in vitamins, making them delicious and excellent for weight loss efforts. Not only that, but apples are said to help with certain stomach conditions, even constipation.

4. Pineapple
Many people turn to pineapple simply because it’s a delicious fruit, but it also offers some excellent health benefits.Pineapple is loaded with vitamin C, however many people may not realize that it has some amazing anti-inflammatory properties, which could be useful as a natural home remedy for those suffering from arthritis, for example.

5. Blueberries
Though this may not be the biggest surprise on the list, they are a must to be included when it comes to health benefits.Blueberries seem to have immeasurable health benefits and qualities. They may help to stimulate and contribute to increased brain power and function, helping people stay sharp and focused. They are also helpful in protecting against certain forms of cancer and even heart disease.

6. Strawberries
Look to the berry family yet again when we consider health benefits! Strawberries are loaded with vitamin C, potassium, fiber, and folic acid, making them a necessary staple in everyone’s diet.Most importantly it is believed that the properties in strawberries help to guard against carcinogens introduced to the body, making them an excellent cancer fighter.

7. Bananas
 You probably grew up having bananas, but may not have realised just how good they were for you.
Bananas are one of the highest sources of potassium, and regular intake may even help to keep blood pressure low, so be sure to include these as a staple in your diet.


Fruits have highly beneficial natural effect on the human system. The main physiological actions of fruits are as follows:

Hydrating Effect - Taking of fruits or fruit juice is the most pleasant way of hydrating the organism. The water absorbed by sick persons in this manner has an added advantage of supplying sugar and minerals at the same time.

Diuretic Effect - Clinical observations have shown that potassium, magnesium and sodium contents of the fruit act as a diuretic and dieresis - frequency of urination is considerably increased when fruits and fruit juices are taken. They lower the urine density and thereby accelerate the elimination of nitrogenous waste and chlorides. As, however, fruits contain a very low level of sodium, they make a valuable contribution to a salt-free diet.

Alkalinizing Effect - The organic acids of the salts in fruits produce alkaline carbonates, when transformed within the organism, which alkalize the fluids. All fruits promote intestinal elimination. This keeps the body free from toxic wastes which creep into the blood from an overloaded, sluggish intestinal tract. The carbohydrates of fruits are chiefly in the form of sugar, dextrin and acids which are easily digestible and are completely absorbed. Hence, they are very useful for sick and invalids for quick energy and heat.

Mineralizing Effect - Fruits furnish minerals to the body. Dried fruits such as apricots, raisins and dates are rich in calcium and iron. These minerals are essential for strong bones and good blood respectively. Some fruits, like custard apple, furnish calcium to the extent of 800 mg. per fruit, which is sufficient to meet our daily requirement of this mineral.

Laxative Effect - The fibrous matter in fruits, cellulose, aids in the smooth passage of the food in the digestive tract and easy bowel action. The sugars and organic acids contained in fruits also increase their laxative effect. Hence, regular use of fruits prevents and cures constipation.