Fruits -Vital nutrients for health and maintaining our body

Best Way to improve Overall Health - Eat more fruits

Eating more fruits is a best way to improve overall health and reduce the risk of illness. People can enjoy a variety of fruits to improve their health and reduce the risk of inflammation, heart disease, cancer, obesity, and diabetes. Fruits are a great source of essential vitamins and minerals, and they are high in fiber. Fruits provide a wide range of health promoting antioxidants, including flavonoids.
2014 study ranked "powerhouse" fruit by high nutrient density and low calories. Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit.

Healthy Fruits for Health and Fitness

Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet.

1. Healthy Fruit ''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.
Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties. Citrus fruits, contain active components called phytochemicals that benefit health. These include:

• vitamin C
• folic acid
• potassium
• pectin

The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):

• 11 calories
• 3.31 g carbohydrate
• 49 mg potassium
• 18.6 mg vitamin C
• 3 mg calcium
• 0.1 g of fiber

Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.

How to eat ''lemons''

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat. It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.

2. Healthy Fruit ''Strawberries''

Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber 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 fiber and potassium in strawberries can also support a healthy heart. In one study, women who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with lower intake.
Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.
A serving of 3 large strawberries provides the following nutrients:

• 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

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

How to eat ''strawberries''

Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.
Try a spicy strawberry salsa – mix sliced strawberries with chopped fresh mint, red chilli, sliced red onion and raspberry vinegar, then leave for 20 minutes for the flavour to develop before serving with grilled chicken or fish.
Serve a simple entrée – combine halved strawberries with mixed salad greens, diced avocado, bean sprouts and sliced shallots, then top with cooked prawns and drizzle with a dressing of lime juice, cracked pepper and olive oil.
Make an easy salad – toss halved strawberries with spinach leaves and walnuts, then serve with a dressing of oil, vinegar, paprika powder, sesame seeds and poppy seeds.
Add a twist to your soup – blend strawberries with Greek yoghurt, sour cream and a drizzle of chilli sauce, then chill in the fridge and garnish with a dollop of low fat yoghurt and fresh sprigs of mint.
Enjoy an Italian-inspired dessert – soak strawberries in a sauce of caster sugar dissolved in balsamic vinegar and water, then tumble the strawberries over fresh ricotta cheese and finish with a drizzle of the balsamic sauce.

3. Healthy Fruit ''Oranges''

Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percent of a person's daily value 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.
A 141 g orange also contains 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

Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
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''

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice.
People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor.
Serve a delicious orange ricotta tart – whiz ricotta, mascarpone cheese and orange juice in a food processor and add sugar, flour, egg yolks, whisked egg whites and orange zest, and then pour into shortcrust pastry case, bake and serve with orange segments.
Make a simple salad – combine orange segments with chopped fennel, chopped chives and orange zest, then drizzle with a wholegrain mustard, oil and orange juice dressing, and serve alongside cooked prawns or other seafood.
Try Moroccan chicken – marinate chicken strips in orange juice, orange zest and Moroccan spices and then pan-fry the chicken, add orange segments and serve with cous cous, yoghurt and freshly shredded mint.
Cook an impressive starter – make a dressing of orange juice and zest, oil, grated ginger, lemongrass, chopped chilli, Thai basil and orange segments, then drizzle over seared scallops and sprinkle with black sesame seeds.

4. Healthy Fruit ''Limes''

Limes are a sour citrus fruit that provide a range of health benefits. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.
The juice of one lime provides the following nutrients:

• 11 calories
• 3.7 g carbohydrate
• 6 g calcium
• 4 mg magnesium
• 51 mg potassium
• 13.2 mg vitamin C

How to eat ''limes''

Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.
Try spicy chicken – marinate chicken breasts in a mixture of lime juice and zest, olive oil, freshly chopped red chilli, crushed garlic, fresh oregano and pepper, then grill or barbeque and serve with a green salad.
Serve a ceviche – marinate firm, white-fleshed fish or prawns overnight and then mix with a salsa (crushed garlic, olive oil, chopped red onion, tomato, coriander leaves, oregano, fresh chilli and Tabasco sauce) before spooning into lettuce cups and serving.
Make a lime dressing – simmer white rice vinegar with palm sugar, chopped red chilli and kaffir lime leaves, then cool and add lime juice and zest and fish sauce and drizzle over seafood or use as a dipping sauce.

5. Healthy Fruit ''Grapefruits''

Grapefruits contain flavonoids, which can help protect against some cancers, inflammation, and obesity. Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.
Half a grapefruit contains the following nutrients:

• 52 calories
• 13.11 g carbohydrate
• 2.0 g fiber
• 27 g calcium
• 11 g magnesium
• 166 g potassium
• 38.4 g vitamin C

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones. Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.
People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.

How to eat ''Grapefruit''

Make a refreshing salad – mix slices of fennel, red onion, apple and pink grapefruit segments, then drizzle with a citrus dressing and top with toasted chopped walnuts and torn fresh basil leaves.
Serve an impressive scallop entrée – combine endive (or lettuce) with pink grapefruit, sliced red onion and rocket leaves, then dress with a mustard vinaigrette and arrange scallops (or prawns) on top.
Enjoy a simple, nutritious starter – combine baby spinach leaves, pink grapefruit segments, avocado and sliced red radishes, then dress with a mixture of red wine vinegar, chopped shallots, poppy seeds, honey, mustard, olive oil and seasoning.
Try citrus and pork – toss grapefruit segments with avocado, cherry tomatoes, nectarine segments and mixed salad leaves, then dress with a honey-balsamic vinaigrette, sprinkle with almond slivers and serve with pork

6. Healthy Fruit ''Blackberries''

Like other berries, blackberries contain health-boosting anthocyanins. Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.
Half a cup of blackberries contains the following nutrients:

• 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''

People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.

7. Healthy Fruit ''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-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.
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

Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes. Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties.
One study found that people who ate whole apples were 30 percent less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease.

How to eat ''Apples''

Raw – apples are a tasty and very easy snack. They are also a great addition to salads. Whip up an easy salad – toss sliced unpeeled apple with witlof leaves and toasted walnuts (or try pecans), then dress with lemon juice and serve.
Juiced – apples are best eaten fresh but can be juiced.
Baked – for including in pies and tarts, peel, core and slice the apples. Place in an overproof dish with water.
Stewing - Slice the apples and place in a medium pan with some caster sugar and water. Cover the pan and put on a medium heat and let it come to the boil. Cook for about 5 minutes. Stir occasionally, cooking for a further 2 minutes or until the apple is fluffy but a few chunks are still visible.
Try Bircher muesli for a delicious breakfast – mix rolled oats, a little honey, water, lemon juice, unpeeled grated apple and chopped nuts, leave overnight, then serve with yogurt and berries.

8. Healthy Fruit ''Pomegranates''

/

Many people consider pomegranates to be a 'superfood.' They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.
Eat pomegranates with the seeds to get the fiber benefits.
One 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

One pomegranate also contains 46.2 micrograms (mcg) of the recommended 80 mcg daily allowance of vitamin K. This vitamin is essential for strong bones and healthy blood cells.
A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer's disease and Parkinson's disease. This may be because pomegranates contain particularly high levels of polyphenols.
Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.

How to eat ''Pomegranate''

Pomegranates can make a great addition to salads, or to couscous or rice dishes. Pomegranates are sweet, so people can also add them to yogurt and fruit salads.

9. Healthy Fruit ''Pineapple''

Pineapple is an heal fruit that may help reduce inflammation and promote healthy tissue growth. Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits. The National Center for Complementary and Integrative Health state that bromelain can help with reducing nasal inflammation or sinusitis. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential.
Pineapples contain manganese, which the body uses to build bone and tissue. A medium slice of pineapple also contains the following nutrients:

• 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''

People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.

10. Healthy Fruit ''Bananas''

Bananas are rich in potassium, which helps the body control heart rate and blood pressure. Bananas are well known for their high potassium content. A medium banana contains 422 mg of the adequate adult intake of 4,500 mg of potassium. Potassium helps the body control heart rate and blood pressure.
Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate.
The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis.
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''

A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.
Try a spicy banana salad – mix sliced banana with salad greens, cucumber, snow pea sprouts and freshly chopped mint, coriander leaves and green chillis, then dress with lime juice, grated ginger, chilli, fish sauce and coconut milk and sprinkle peanuts on top before serving.
Whip up a banana cake – fold mashed bananas and yoghurt into a cake batter mixture, pour into a cake pan and bake, then top with cream cheese icing and sprinkle with shredded coconut.
Make banana salsa – combine chopped banana with chopped red chillis, lime juice, mint, coriander leaves and brown sugar, then serve alongside chicken or fish.
Enjoy banana pancakes for brunch – mash bananas into pancake batter (eggs, flour, sugar, milk and baking powder), cook until golden brown and serve with bacon and a drizzle of maple syrup.

11. Healthy Fruit ''Avocado''

Many people refer to avocados as a superfood because of their healthful qualities.Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association say that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.
Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.
Half an avocado contains the following nutrients:

• 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 ''Avocados''

People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.

12. Healthy Fruit ''Pears''

Pears are a source of vitamins A (important for growth and development and the maintenance of your immune system), vitamins C (needed for the growth and repair of tissues in the body), vitamins K (important for helping your blood to clot) and folate. They also contain minerals such as potassium (which helps to regulate blood pressure), manganese (involved in the regulation of brain and nerve function) and magnesium (involved in the regulation of muscle, heart and nerve function and keeping bones strong).
A medium-sized pear (178 grams) provides the following nutrients

• Calories: 101
• Protein: 1 gram
• Carbs: 27 grams
• Fiber: 6 grams
• Vitamin C: 12% of the Daily Value
• Vitamin K: 6% of the Daily Value
• Potassium: 4% of the Daily Value
• Copper: 16% of the Daily Value

Pears contain dietary fibre, which is important for a healthy bowel.

How to eat ''Pears''

Make a versatile salad – combine slices of pear (try Corella), rocket, red oak lettuce leaves and shaved parmesan cheese and dress with a honey, red wine vinegar and Dijon mustard vinaigrette, then serve alongside steak or as a starter.
Serve an easy chicken dish – mix watercress, lettuce, sliced pears, sprouts and parsley, then add sliced cooked chicken breast and pour over a dressing made with orange juice, balsamic vinegar, wholegrain mustard, fresh chopped tarragon and oil.
Enjoy a simple starter – roast sliced pears until soft and golden, then combine with mixed salad leaves and cooked pancetta (or bacon), scatter with blue cheese and dress with red wine vinegar and oil before serving.
Try a healthy pear and celeriac soup – sauté garlic, chopped ginger and shallots, add chopped pears, celeriac and vegetable stock, gently simmer until the celeriac is soft, then whiz in a food processor and sprinkle with freshly chopped parsley before eating.

13. Healthy Fruit ''Mangoes''

Mangoes are a good source of vitamins A (important for growth and development and the maintenance of your immune system) and C and contain vitamins B6 and K (important for helping your blood to clot). Mangoes also contain minerals such as potassium (which helps to regulate blood pressure), magnesium (involved in the regulation of muscle, heart and nerve function and keeping bones strong) and calcium.
Mangoes contain dietary fibre, which is important for a healthy bowel.
One cup of diced mango contains:

• 100 calories
• 1 gram protein
• 0.5 grams fat
• 25 grams of carbohydrate (24 grams of sugar and 3 grams of fiber)
• 100 percent of the daily need for vitamin C
• 35 percent of vitamin A
• 20 percent of folate
• 10 percent of vitamin B-6
• 8 percent of vitamin K and potassium

Mangoes also contribute copper, calcium, and iron to the diet as well as antioxidants such as zeaxanthin and beta-carotene.

How to eat ''Mangoes''

Make a simple mango chutney – boil chopped unripe mango, sliced apple, onion, brown sugar, white wine vinegar, garlic, chilli in a saucepan, then add sultanas and, when cool, store in sterilised jars.
Serve stir-fried chicken – cook chicken in oil, lime juice and soy sauce, add broccolini and bok choy, then finish off with sliced mango, torn fresh mint and coriander leaves.
Bake an easy mango and cheese tart – place a mixture of sliced mango, cherry tomatoes, goat’s cheese and basil in a puff pastry case and bake.
Enjoy a chicken and mango salad dish – grill or barbeque chicken coated with Cajun (or other) spices, then place on top of a mango, lettuce, avocado and shallot salad that has been drizzled with vinaigrette.

14. Healthy Fruit ''Raspberries''

Raspberries are a good source of vitamin C (needed for the growth and repair of tissues in the body) and contain some vitamin E (involved in the interactions between your cells), K (important for helping your blood to clot) and folate. The fruit also contains minerals such as potassium (which helps to regulate blood pressure), manganese (involved in the regulation of brain and nerve function) and magnesium (involved in the regulation of muscle, heart and nerve function and keeping bones strong).
Raspberries contain dietary fibre, which is important for a healthy bowel.
A 123 g cup of raspberries contains the following nutrients:

• Water: 105.0 g.
• Energy 64 calories.
• Protein: 1.5 g.
• Carbohydrate: 14.7 g, of which 5.4 g is sugar.
• Fiber: 8.0 g.
• Calcium: 30.8 mg.
• Magnesium: 27.1 mg.
• Iron: 0.8 mg.

How to eat ''Raspberries''

Make an easy dessert – mash raspberries and mix into custard, then pour the mixture over sliced peaches arranged in a baked tart case, then refrigerate to set and serve topped with fresh raspberries.
Cook some chicken skewers – marinate chicken pieces in a mixture of blended raspberries, hoisin sauce, rice vinegar, garlic, orange zest and chopped ginger (keep some aside for a dipping sauce), then thread the chicken onto skewers and grill until tender.
Add raspberries to your salad dressing – combine mixed salad greens, diced mango, diced avocado and sliced onion in a bowl, then dress with a mixture of
pureed raspberries, red wine vinegar, olive oil, chopped garlic and seasoning and top with fresh raspberries and slivered almonds (or hazelnuts) before serving.

15. Healthy Fruit ''Blueberries''

Blueberries are a good source of vitamins C (needed for the growth and repair of tissues in the body) and K (important for helping your blood to clot). They also contain minerals such as potassium (which helps to regulate blood pressure) and manganese (involved in the regulation of brain and nerve function).
One cup of fresh blueberries contains:

• 84 calories.
• 1.1 g of protein.
• 0.49 g of fat.
• 21.45 g of carbohydrate.
• 3.6 g of dietary fiber.
• 14.74 g of total sugars.

Blueberries contain dietary fibre, which is important for a healthy bowel.

How to eat ''Blueberries''

Make a salsa – combine blueberries with sliced red onion, red capsicum, chilli, fresh coriander leaves and a squeeze of lemon juice then serve with chicken or fish.
Drizzle blueberry vinaigrette on your salad – blend blueberries with olive oil, red wine vinegar and seasoning.
Add a nutritious punch to breakfast – toss a handful of blueberries on the uncooked side of pancakes before turning, then serve with creamy yoghurt.
Try blueberries in a salad – toss blueberries, spinach leaves, slices of red onion and pear and fresh ricotta cheese, then drizzle with a garlic and lemon juice dressing and sprinkle with chopped basil leaves and walnuts before serving.

16. Healthy Fruit ''Watermelon''

Watermelon contains vitamin C, lycopene (an antioxidant) and carotenoids (which are converted to vitamin A). It also contains minerals such as potassium (which helps to regulate blood pressure), manganese (involved in the regulation of brain and nerve function) and magnesium (involved in the regulation of muscle, heart and nerve function and keeping bones strong). Sucrose, fructose and glucose (all natural sugars) provide the sweetness in watermelon flesh.
Watermelon contains dietary fibre, which is important for a healthy bowel.
One cup of diced watermelon (152 grams) contains:

• 43 calories
• 0 grams of fat
• 2 milligrams of sodium
• 11 grams of carbohydrate (including 9 grams of sugar)
• 1 gram of fiber
• One cup of watermelon will provide the following percentage of daily vitamins:
• 17 percent of vitamin A
• 21 percent of vitamin C
• 2 percent of iron
• 1 percent of calcium

Watermelon also contains thiamine, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, zinc, copper, selenium, choline, lycopene, and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

How to eat ''Watermelons''

Try a refreshing soup – whiz chopped watermelon, red and yellow tomatoes, garlic, red chilli, a little vinegar and some olive oil in a blender until smooth, then chill, season with salt and pepper and garnish with fresh mint (or basil) before serving.
Serve a simple entrée – sear slices of fennel until brown and arrange on a plate with slices of watermelon, then crumble goat’s cheese on top, garnish with fresh mint and finish off with a drizzle of olive oil and a grind of salt and pepper.
Make tacos – combine diced watermelon, chopped red chilli, diced avocado, sliced red onion, chopped coriander leaves and lime juice, then add to taco shells with chunks of grilled fish and slices of lettuce and serve with lime wedges.
Whip up a fiery salsa – combine diced watermelon, chopped coriander leaves, sliced spring onions, chopped red (or green) chilli and garlic with a squeeze of lime juice and oil, then serve with grilled chicken or fish or as a dip.
Prepare a refreshing salad – mix chunks of watermelon, diced mango, sliced red onion, mixed salad leaves and crumbled feta cheese, then dress with vinaigrette and chopped fresh mint leaves.