25 Health Benefits of Fruit

bol of fruit
Photo by Brenda Godinez

We all know that fruit is delicious, but many people underestimate the health benefits of fruit and that they contain too much sugar. Fruit does contain fructose, but if you eat the whole fruit with skin you are also getting the other beneficial components of fruit, such as fiber, vitamins and minerals. Fructose in its natural state will be absorbed slowly by your body and won’t have a huge impact on your blood sugar levels. Given the magnitude and scope fruit’s health benefits, try to add more fruits in your daily diet. Learn more about fruit health benefits in the following descriptions.

Photo by Michal Grosicki

Six Health Benefits of Plums

When summer rolls around, who doesn’t love to eat plums? While they’re extremely tasty and juicy, plums are also packed with so many nutrients and minerals that are amazing for your body. Check out some of the health benefits of  plums below:

1. Helps with Digestion

If you suffer from digestive problems or are currently experiencing constipation, plums are fantastic foods to add to your diet. That is because they are full of dietary fiber, isatin, and sorbitol, which are all known to provide some relief in these areas.

2. Protects Your Heart

Within plums, there is 113 mg of potassium. For those that don’t know, potassium is a great nutrient to ingest for keeping your heart healthy. That’s thanks to the fact that potassium can help you lower high blood pressure and even reduce your risk of a stroke.

3. Fights Against Cancer

When you eat plums, you are actually helping your body battle both cancer and cell damage. Why? Well, within the reddish-blue pigment that’s found in some plums, there are anthocyanins. Over time, these antioxidants have been proven to clean up any harmful free radicals flowing through your body, leaving you fully protected.

4. Prevents Diabetes

Plums naturally have a low glycemic index, which is something you definitely want in what you are eating to prevent diabetes. In other words, plums can help you control your blood sugar, which ultimately reduces your risk of getting type 2 diabetes.

5. Aids with Bone Health

In a study done by both Florida State and Oklahoma State Universities, it was shown that when one group ate dried plums compared to another that consumed dried applies, the one with the dried plums had a much higher bone mineral density in their spine and forearms. Clearly by ingesting plums, whether dried or not, into your diet you will be allowing your bones to develop and grow strong.

6. Low in Calories

If you are looking to lose weight, you should definitely start stocking up on plums. That is because, in one plum alone, there are only 30 calories, which means you can eat these and feel full without putting on the pounds.

Photo by Jonathan-Pielmayer

Five Health Benefits of Oranges

As one of the world’s most popular fruits, oranges are juicy and sweet, and they contain a whopping amount of vitamin C. They make a great snack and add a nice tang to many a recipe. The nice thing about oranges, they are readily available from winter to summer, with a variety of orange options dependent on the season.

Packed with vitamins and minerals

An average medium-sized orange is a most nutritious snack. With a low glycemic index, it contains just 62 calories and is packed with a bevy of good-for-you things including:

  • 93% of your daily value of vitamin C
  • 13% of your daily value of fiber
  • 10% of your daily value of folate
  • 9% of your daily value of vitamin B1
  • 7% of your daily value of pantothenic acid
  • 7% of your daily value of potassium
  • 5% of your daily value of calcium

As you can see, oranges are a very good source for many of the nutrients your body needs. Now, let’s take a look at some of the health benefits this awesome fruit provides and see exactly how these super fruits help keep our bodies healthy.

1. Antioxidants boost the immune system

The concentrated vitamin C in oranges provides antioxidant protection and boosts immune system function. We’re pretty sure you’ve probably heard of free radicals, but did you know that vitamin C is the primary antioxidant in the body, and it’s responsible for preventing damage inside and outside the body? Consuming vitamin C helps fend off cancer, fights inflammation, and lowers cholesterol – all of which are caused by nasty free radicals.

2. Lowers the risk of cardiovascular disease

Due to the high content of folate, potassium and vitamin C, oranges help lower the risk of cardiovascular disease, according to the World Health Organization. Orange peels may lower the level of bad cholesterol in the body as well as Statin medications.

3. Regulates blood sugar levels and lowers cholesterol

Oranges are a great source of fiber, which helps keep blood sugars in check, lowers cholesterol, and potentially reduce cancer risks. The high fiber content also helps keep you regular if you’re prone to bouts of constipation.

4. Drinking orange juice regularly can prevent stomach problems

An orange a day keeps the doctor away… literally. Research shows that eating one orange a day can prevent stomach ulcers and stomach cancer.

5. Lowers risk of developing rheumatoid arthritis

People at risk for developing rheumatoid arthritis should drink a glass of orange juice every day to reduce their risk by up to 52%.

Oranges not only taste great as a snack, they provide huge health benefits that are hard to ignore. If you are at risk for developing cancer, cardiovascular disease or have other health-related risk factors, eating an orange a day, or drinking orange juice regularly might be your best defense against developing medical issues in the future.

Photo by Ernest Porzi

Five Health Benefits of Lemons

We have all put lemons in our drinking water before, but do you know that this fruit does way more than just flavor your beverage of choice?  That’s right, lemons are extremely beneficial for you. Check out some lemon health benefits below why you should add this citrus fruit to your diet immediately.

1. Rich in Vitamin C

When it comes to cold and flu season, you are going to want to stock up on lemons. That is because this fruit is packed with vitamin C. For those that don’t know, vitamin C helps strengthen your immune system, helping your body fight against infections.

2. Cleans Your Bowels

Lemons have the power to increase peristalsis in your bowels, which means this fruit will help you go to the bathroom. This, in turn, eliminates any waste in your system, as well as helps you go on a regular basis. In other words, it aids in combating constipation. In fact, to achieve this effect, it’s best to put some lemon juice in warm water and drink that first thing every morning.

3. Stocked with bioflavonoids

Within lemons, there is plenty of bioflavonoids, which also goes by the name of vitamin P. What this nutrient does is that it strengthens your blood vessels so that you don’t end up with internal hemorrhage. Other than that, bioflavonoids are also great for treating those with high blood pressure.

4. Helps Your Liver

Lemons are really great stimulants to your liver since they have the ability to dissolve uric acid and other poisons within this part of the body. Additionally, lemons work to liquefy the bile found in your liver. All you have to do is add some fresh lemon juice to a large cup of water every morning and you will end up with a fantastic liver detoxifier.

5.  Restores the Body’s PH Levels

If you want a food that will alkalize your body, lemons are your go-to ingredient. While they are acidic to begin with, which will help with this issue, they are also alkaline-forming on body fluids. This means they are able to bring the balance of your body’s PH back to the proper levels.

Photo by Ian Baldwin

Five Health Benefits of Peaches

Nothing tastes quite as refreshing as peaches do in the summer. This fruit can be used as an ingredient in everything from iced teas to cobblers. However, while they taste delicious, they are actually really good for your health. Yes, you read that right. Take a look at some of the reasons why you should keep eating away below:

1. Help keep eyes strong

In order to have strong and healthy eyes, it is important to ingest foods that are full of beta-carotene. That is because beta-carotene helps increase the circulation of blood in your eyes, as well as everywhere else in your body, which in turn improves your vision.  Thankfully, peaches are stocked with this nutrient.

2. Improves the condition of your skin

One of the biggest health benefits brought upon by peaches is its ability to aid in skin care. Since peaches are a rich source of Vitamin C, it has the power to improve dark circles, wrinkles and even acne. If you want to end up with clear and young looking skin, peaches is a great food to add to your diet.

3. Toxin Cleaner

Every day when we eat, we take in so many different toxins that only cause harm to our kidneys. Thankfully, peaches have a lot of fiber and potassium in them, which is known to reduce kidney related diseases. Besides this, peaces have even been proven to lower the risk of getting an ulcer.

4.  Diet Aid

If you are looking to lose weight, peaches are definitely a fruit you are going to want to eat a lot of. That is because there is only 68 calories in one peach. Plus, a peach does not even have any fat in it. When you start eating peaches regularly, you will quickly see the pounds coming off.

5. Stocked with vitamins

Within peaches, there are so many multivitamins and minerals, that are overall just really good for your health. Some of the vitamins found in peaches are A, C, E and K. Then, as far as the minerals go, there is calcium, iron, magnesium, copper, zinc, Phosphorus and Manganese.

grapefruitFour Benefits of Grapefruits

During the summer months, nothing is quite as refreshing as grapefruit. With this fruit’s tart and tangy taste, we can’t get enough of it, but trust us, that’s a good thing. Grapefruits are packed with all sorts of nutritional benefits that are great for the body, mind, and soul. Check out some grapefruit health benefits below.

1. Helps in Losing Weight

If you’re on a diet, it’s time to start stocking up on grapefruit. That’s because this food is high in enzymes that burn fats, so whatever you’re consuming is automatically being absorbed out of your system. Plus, it has high water content and very little sodium. When you combine all these three characteristics, you’ll soon see that your metabolism increases. Just eating one grapefruit a day will truly help you lose those extra pounds.

2. Prevents arthritis

Within grapefruit, there’s salicylic acid that’s known for breaking down the body’s inorganic calcium. If you have too much inorganic calcium in the body, this is will cause the cartilage in your joints to deteriorate over time, which in turn leads to arthritis. However, if you already have arthritis, grapefruit is still a fantastic fruit to ingest because it helps reduce symptoms. We particularly recommend drinking grapefruit juice with apple cider vinegar once a day for this kind of effect.

3. Fights Against Cancer

As many people already know, grapefruits come in a red color and this is because they contain a pigment called lycopene. In fact, lycopene is actually a carotenoid pigment that’s used to combat tumors and cancers because it seeks out and destroys cancer-causing free radicals. Typically, lycopene works best when paired with vitamins A and C, which is also found in grapefruit. Besides, lycopene, grapefruits contain an antioxidant compound called naringenin. Naringenin has a reputation for repairing damaged DNA in prostate cancer cells. This process itself has been proven over time to help prevent cancer since it tends to hinder the reproduction of cancer cells.

4. Lowers Cholesterol Levels

Grapefruits are rich in antioxidants that are effective in reducing cholesterol levels. That’s why it’s a great food to eat if you’re looking to naturally lower your cholesterol. However, use caution if you’re on any sort of prescription drugs since this fruit has been seen to cause a negative reaction against many prescription drugs used to treat allergies, high blood pressure, depression, and seizures, among other conditions. Remember, you should always check with your doctor first.