Eating a range of healthful fruits provides the body with nutrients and antioxidants that can boost overall health. Some choices include oranges, blueberries, apples, avocados, bananas, and more
Fruits are an excellent er. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids
The exact nutritional value and health benefits may vary from fruit to fruit. Personal preference and dietary aims may influence the best type of fruit for someone
This article looks at the nutrition and varied health benefits of 12 different fruits, as well as answering some frequently asked questions about fruits
Benefits and nutrition of lemons
Lemons are a citrus fruit. 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, including lemons, contain active components called phytochemicals that benefit health. These include
:
- vitamin C
- folate
- potassium
- pectin
The following are in 48 grams (g) of lemon juice:
- 10.6 calories
- 3.31 g carbohydrate
- 49.4 milligrams (mg) potassium
- 18.6 mg vitamin C
- 2.88 mg calcium
- 0.1 g of fiber
Lemons also contain:
- thiamin
- riboflavin
- niacin
- vitamin B6
- folate
- vitamin A
Benefits and nutrition of strawberries
Strawberries are a juicy red fruit with a high water content
Strawberries contain many healthful vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health
One cup, or 150 g, of strawberries provides the following nutrients
:
- 48 calories
- 11.5 g carbohydrate
- 3 g of fiber
- 24 mg of calcium
- 19.5 mg of magnesium
- 230 mg of potassium
- 88.2 mg of vitamin C
Strawberries also contain:
- thiamin
- riboflavin
- niacin
- folate
- vitamins B6, A, and K
Benefits and nutrition of oranges
Oranges are a sweet, round citrus fruit packed with vitamins and minerals
Oranges are among the richest erson’s daily value of vitamin C
A 140 g orange also contains the following nutrients
:
- around 65 calories
- 16.5 g carbohydrate
- 2.8 g of fiber
- 60.2 mg of calcium
- 15 mg of magnesium
- 232 mg of potassium
- 82.7 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 absorb iron from plant-based foods
Oranges also contain B vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells
Benefits and nutrition of limes
Limes are a sour citrus fruit
Like other citrus fruits, limes provide a healthful dose of vitamin C
The juice of one lime provides the following nutrients
:
- 11 calories
- 3.7 g carbohydrate
- 6.16 g calcium
- 3.52 mg magnesium
- 51.5 mg potassium
- 13.2 mg vitamin C
»Learn more:What are the health benefits of lemons vs. limes?
Benefits and nutrition of grapefruit
Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white
Half a grapefruit (154 g) contains the following nutrients
:
- 64.7 calories
- 16.4 g carbohydrate
- 2.46 g fiber
- 33.9 g calcium
- 13.9 g magnesium
- 208 g potassium
- 48 g vitamin C
A 2017 review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors, and they may support healthy bones
Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties. However, researchers still need to carry out more studies to confirm these properties
People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications
Benefits and nutrition of blackberries
Like other berries, blackberriescontain 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 (75 g) of blackberries contains the following nutrients
:
- 32.2 calories
- 7.21 g carbohydrate
- 3.98 g fiber
- 21.8 mg calcium
- 15 mg magnesium
- 122 mg potassium
- 15.8 mg vitamin C
»Learn more:The proven health benefits of berries
Benefits and nutrition of 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
Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties
One medium apple (182 g) with the skin contains the following nutrients
:
- 94.6 calories
- 25.1 g of carbohydrate
- 4.37 g of fiber
- 195 mg of potassium
- 10.9 mg calcium
- 8.37 mg vitamin C
Benefits and nutrition of pomegranate
Some 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
A 2020 review concluded that pomegranates and pomegranate juice may help protect against:
- obesity
- diabetes
- heart conditions
- some cancers
One raw pomegranate (282 g) contains the following nutrients
:
- 234 calories
- 52.7 g of carbohydrate
- 11.3 g of fiber
- 666 mg of potassium
- 28.2 mg calcium
- 28.8 mg vitamin C
One pomegranate also contains 46.2 micrograms (mcg) of vitamin K. This vitamin is essential for strong bones and healthy blood cells
Benefits and nutrition of pineapple
Pineapple is an exotic fruit that may help
reduce inflammation and promote healthy bowel movements
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
states that bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary
Pineapples also contain
manganese, which the body uses to build bone and tissue
A slice of pineapple (166 g) contains the following nutrients
:
- 83 calories
- 21.7 g carbohydrate
- 2.32 g fiber
- 181 mg potassium
- 79.3 mg vitamin C
- 21.6 mg calcium
- 1.54 mg manganese
Benefits and nutrition of bananas
Bananas are well known for their high potassium content. One banana (126 g) contains
around 451 mg of potassium. Potassium helps
the body control blood pressure
Bananas are also a good g of carbohydrate
The 3.28 g of fiber in a banana can also help with regular bowel movements
One banana also contains the following nutrients:
- 1.37 g protein
- 6.3 mg calcium
- 34 mg magnesium
- 11 mg vitamin C
Benefits and nutrition of avocado
Some people refer to avocados as a superfood because of their healthful qualities
Avocados are high in monounsaturated fats. Monosaturated fats can help lower cholesterol levels
The American Heart Association
notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke
Avocados are rich in potassium. They also contain lutein, an antioxidant that is important
for healthy eyes and skin
One avocado (201 g) contains the following nutrients
:
- 322 calories
- 4.02 g protein
- 17.1 g carbohydrate
- 13.5 g fiber
- 24.1 mg calcium
- 58.3 mg magnesium
- 975 mg potassium
- 20.1 mg vitamin C
Avocados also contain:
- folate
- vitamin A
- beta carotene
Benefits and nutrition of blueberries
Blueberries can provide many health benefits
Blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other conditions
Blueberries also contain
pterostilbene, a compound that may help prevent plaque from collecting in the arteries
Half a cup of blueberries (75 g) provides the following nutrients
:
- 42.8 calories
- 10.9 g carbohydrate
- 1.8 g fiber
- 4.5 mg calcium
- 57.8 mg potassium
- 7.28 mg vitamin C
Frequently asked questions
While there is no individual fruit that is the healthiest, berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables
All fruits have health benefits, but people should eat a wide variety of fruits and vegetables to gain the most benefit. The colors in fruits and vegetables reflect their phytonutrient or antioxidant content. Eating a rainbow-colored selection will ensure people get the full spectrum of antioxidants
Summary
Examples of nutritious fruits include lemons, strawberries, oranges, limes, grapefruit, blackberries, apples, pomegranate, pineapple, bananas, avocado, and blueberries
Different fruits have different health benefits. For the best results, add a variety of fruits to the diet
People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes
