How is fruit good for you

And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer. A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation.

Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration—which afflict millions of Americans over age The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. 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:. Read more about 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. A g orange also contains the following nutrients:. 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. 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. Read more about the benefits of oranges. People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice.

Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate. People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor. 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 :. Read more about the benefits of limes and lime water here. 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.

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:.

The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity. 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.

Read more about grapefruit benefits. Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink.

Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each.

A portion of fruit or vegetables is 80g. The 5 A Day campaign is based on advice from the World Health Organization WHO , which recommends eating a minimum of g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease , stroke and some types of cancer. Fruit and vegetables are also usually low in fat and calories provided you do not fry them or roast them in lots of oil.

That's why eating them can help you maintain a healthy weight and keep your heart healthy. To get the most out of your 5 A Day, your 5 portions should include a variety of fruit and vegetables. However, one problem with observational studies is that they cannot prove that the associations they detect are direct causal relationships. People who eat the most fruit tend to be more health conscious, less likely to smoke and more likely to exercise.

That said, a few randomized controlled trials real human experiments have shown that increased fruit intake can lower blood pressure, reduce oxidative stress and improve glycemic control in diabetics 17 , Plenty of evidence shows that a high fruit intake is associated with a lower risk of serious diseases like heart disease, stroke and type 2 diabetes. Because of their fiber and water contents and the extensive chewing involved in eating them, fruits are very satiating.

Fruits like apples and oranges are among the highest scoring foods tested, even more filling than beef and eggs This means that if you increase your intake of apples or oranges, you will likely feel so full that you will automatically eat less of other foods. There is also one interesting study that demonstrates how fruits can contribute to weight loss Not surprisingly, these men lost significant amounts of weight. Those who were overweight lost even more than those who were at a healthy weight.

Overall, given the strong effects that fruits can have on satiety, it seems beneficial to replace other foods, especially junk foods, with fruit to help you lose weight over the long term. Fruits like apples and oranges are among the most filling foods you can eat. Eating more of them should lead to an automatic reduction in calorie intake and ultimately, weight loss. Even though fruit is healthy for most people, there are some reasons why others may need to avoid it.

One is intolerance. The other reason is being on a very low-carb or ketogenic diet. The main goal of these diets is to reduce carb intake sufficiently for the brain to start using mostly ketone bodies for fuel instead of glucose. Even just one piece of fruit per day could easily knock you out of ketosis. The main reasons to avoid fruit include a relevant intolerance or being on a very low-carb or ketogenic diet. Even though whole fruits are very healthy for most people, avoid binging on fruit juice or dried fruit.

They consist of water mixed with some sort of concentrate and a whole bunch of added sugar. However, there is no fiber and chewing resistance to slow down consumption, making it very easy to take in a large amount of sugar in a short period of time.