Discover a variety of fruits that are beneficial for body health, which are rich in vitamins, minerals, and natural compounds to support the body to stay fit and healthy.
Fruits have always been an important part of a healthy diet because they are rich in essential nutrients, fiber, vitamins, and minerals that the body needs.
Maintaining a diet with fruits can provide various benefits, from improving the immune system, supporting organ function, to preventing disease.
Each type of fruit has its own uniqueness and benefits that can support overall health. In this article, we will review 10 beneficial fruits that you should consume every day to get maximum health benefits.
1. Apple
Apples are known as a fruit that is rich in fiber and low in calories, making it very suitable for consumption when on a diet. In addition to helping to make you feel full longer, apples also support heart and brain health.
According to a study published in Critical Reviews in Food Science and Nutrition (2020), consuming 100-150 grams of apples every day has the potential to lower high blood pressure, bad cholesterol, and inflammation in the body.
In addition, the flavonoid content in apples can also help prevent dementia, especially in old age. With so many benefits, apples are the perfect choice to be part of your healthy diet.
2. Dragon Fruit
Dragon fruit is not only a visually appealing fruit, but it also has many health benefits. Rich in vitamins C and E, dragon fruit helps ward off free radicals that can cause various chronic diseases.
According to research published in the Journal of Food Biochemistry (2019), dragon fruit can reduce the risk of breast, prostate, and stomach cancer thanks to its flavonoid and polyphenol content.
Not only the flesh of the fruit, but the skin of the dragon fruit is also rich in flavonoids, which can provide more Benefits of Dragon Fruit than the flesh itself.
The benefits of dragon fruit include its high content of beta-carotene, lycopene, and betalain betacyanin, all of which have strong antioxidant properties that support overall health.
3. Pineapple
Pineapples are tropical fruits that have a sweet and sour and refreshing taste. In addition to being delicious, pineapples contain the enzyme bromelain which is useful as an anti-inflammatory agent and helps speed up wound healing.
In addition, bromelain is also useful in reducing swelling and repairing damaged body tissues. This fruit is also rich in vitamin C, which supports the immune system and helps the body fight infections.
Eating pineapple regularly can provide significant health benefits, including aiding digestion and reducing inflammation.
4. Mango
Mango is one of the tropical fruits that is rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for healthy eyes, skin, and the immune system.
In addition, mangoes also contain vitamin C, which helps strengthen the immune system and protect the body from infection.
Mangoes are also known to contain natural sugars that can provide quick energy, making them a great choice for a healthy snack when you need an energy boost. If you’re looking for a fruit that’s packed with benefits, mangoes are a great choice.
5. Guava
Guava is known to have many health benefits, especially because of its very high vitamin C content. In 100 grams of guava, there are about 90 mg of vitamin C, which can meet your daily needs.
This vitamin C helps improve immunity, prevent infectious diseases, and maintain healthy skin. In addition, guava contains natural compounds such as flavonoids and quercetin which are useful in stimulating platelet production, which makes it beneficial for dengue fever sufferers.
6. Banana
Bananas are a good source of carbohydrates and fiber, making them ideal for a filling snack. The high potassium content in bananas is also very beneficial for maintaining heart health.
Potassium helps remove excess sodium from the body through urine, which can prevent hypertension.
Bananas also help improve the digestive tract and relieve diarrhea because of their fiber content which helps solidify stool. With its abundant benefits, bananas are one of the most beneficial fruits to consume every day.
7. Pomegranate
Pomegranate is a fruit rich in antioxidants, with high levels of polyphenols, such as punicalagin and anthocyanins. These antioxidants help fight free radicals that damage cells and cause premature aging.
Pomegranate is also useful in preventing skin cell damage, maintaining skin elasticity, and supporting heart health.
Additionally, pomegranates have anti-inflammatory properties that can help reduce inflammation in the body and boost the immune system. Consuming pomegranates regularly can provide anti-aging benefits and keep the body healthy.
8. Watermelon
Watermelon is a fruit with a very high water content, about 91% of its weight. This abundant water content makes it an excellent fruit for hydrating the body and preventing dehydration.
Watermelon also contains electrolytes which can help maintain fluid balance in the body. In addition, watermelon contains lycopene, an antioxidant compound that can protect the body from cell damage and free radicals.
Eating watermelon can also provide a calming effect on the body and maintain kidney health.
9. Avocado
Avocado is a fruit rich in healthy fats, especially oleic acid, which helps lower bad cholesterol levels in the blood. Although rich in fat, the fat contained in avocado is a healthy fat that is beneficial for heart health.
One of the Benefits of Avocado is that it is rich in vitamin E, which acts as an antioxidant and helps maintain skin moisture.
In addition, the benefits of avocado include its high content of lutein and zeaxanthin, two compounds that are very good for eye health, preventing macular degeneration and cataracts.
With its extraordinary benefits, avocado is a fruit choice that is very useful for overall body health.
10. Strawberry
Strawberries are small fruits that have many health benefits. The vitamin C content in strawberries is very high, with 100 grams of strawberries containing around 56 mg of vitamin C, which helps maintain immunity and repair damaged body tissues.
Strawberries are also rich in phenolic compounds such as ellagic acid, which has antioxidant and anti-inflammatory properties.
Other benefits include improving digestive health due to its prebiotic content, which supports the growth of good bacteria in the gut.
Strawberries are also useful for maintaining bone density because they contain important minerals such as calcium, potassium, and magnesium.
Eating fruits every day is a good way to support your body’s health and maintain fitness. Each type of fruit has its own benefits, from strengthening the immune system, maintaining heart health, to helping prevent chronic diseases.
From fiber-rich apples to vitamin C-packed strawberries, there are plenty of fruits that can support your body’s health.
By incorporating these fruits into your daily diet, you’ll not only enjoy the refreshing taste, but also gain incredible benefits for your body.
Make sure to consume 150 grams of fruit, or the equivalent of one-third of your plate, at each meal for optimal health results.
