Increasing your fruit intake is a perfect way to boost your overall health and lower the disease risk. Fruits are rich in fibre and are a good source of important vitamins and minerals. Fruits also contain several health-promoting antioxidants, such as flavonoids. Heart disease, cancer, inflammation, and diabetes can all be reduced by eating a diet rich in fruits and vegetables. Citrus fruits and berries may be particularly effective in disease prevention. According to a 2014 report, “powerhouse” fruit and vegetables have a high nutrient density despite being low in calories. In this post, we’ll look at the nutrition as well as the many and varied health benefits of these and other supermarket fruits. 1. Lemons Lemons are a citrus fruit with many health benefits that are often used in traditional remedies. They contain vitamin C and other antioxidants, much like other citrus fruits. The human body requires the use of antioxidants. These compounds scavenge free radicals in the body, which can damage cells and lead to diseases like cancer. Lemon and other citrus fruits contain flavonoids, which are believed to have antibacterial, anticancer, and anti-diabetic effects. Lemons and other citrus fruits contain phytochemicals, which are beneficial to one’s health. Thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A are all present in lemons. 2. Strawberries Strawberries are ripe, red fruit that contains a lot of water. Per serving, the seeds have plenty of dietary fibre. Strawberries are high in vitamins and minerals that are good for your health. They’re particularly high in anthocyanins, which are flavonoids that can help improve heart health. Strawberries’ fibre and potassium will help to keep your heart safe. In one study, women who consumed three or more servings of strawberries and blueberries per week — both noted for their high anthocyanin content — had a lower risk of heart disease than those who consumed less. Quercetin is a flavonoid found in strawberries and other colourful berries. This is an anti-inflammatory agent found in nature. 3. Oranges Oranges are vitamin and mineral-rich citrus fruit with a sweet, round shape. Oranges are one of the best sources of vitamin C, with one medium fruit supplying 117% of a person’s daily vitamin C requirement. Vitamin C is a potent antioxidant in the human body. This vitamin is also necessary for the proper functioning of the immune system. It helps the body absorb iron from plant-based foods, which increases immune function. Since the human body cannot produce vitamin C, people must acquire it through their diet. Oranges are also rich in pectin, a fibre that helps to keep the colon healthy by binding to cancer-causing chemicals and eliminating them from the colon. Vitamins A, C, E, and K are also present in oranges. vitamin A is a nutrient that is essential for good skin and vision. Vitamin B such as thiamin and folate, are important for the nervous and reproductive systems, as well as the formation of red blood cells. 4. Grapefruit: Grapefruits are sour fruits that are rich in vitamins and minerals that encourage good health. Grapefruits come in many colours, including pink, red, and white. Grapefruit flavonoids can help protect against cancer, inflammation, and obesity. According to a review report, grapefruit compounds called furanocoumarins may help protect against oxidative stress and tumours, as well as promote healthy bones. Grapefruit furanocoumarins may have anti-cancer properties, according to this study, and maybe particularly effective against breast cancer, skin cancer, and leukaemia. More research on animals and humans is required to confirm these properties. Before incorporating grapefruit into one’s diet, it’s a good idea to consult a doctor since it may interfere with certain medicines. 5. Apples Apples are a fast and easy way to add variety to your diet. To get the most nutritional benefits, eat them with the skin on. Apples are high-fibre fruits, which means that eating them will help you lose weight and improve your heart health. Apples contain pectin, which aids in WEIGHT LOSS. According to studies, eating apples daily reduces the risk of cardiovascular disease, some cancers, and diabetes. People who eat apples are 30 per cent less likely to be obese than those who did not, according to one study. Diabetes and heart disease incidence can be decreased as a result of this.