Healthy Fruits For Health


What are the benefits of fruits?

The fruit is fleshy seed has a structure of plant associated with a sweet or sour taste. Eating fruits provides more health benefits. People who eat more fruits as part of their daily diet have a lower risk of some chronic diseases. Fruits provide nutrients that are essential for the maintenance of the body. They are in the raw state such as bananas, mangoes, kiwi, and grapes. Therefore, healthy fruits rich in vitamin c helps to heal cuts, wounds and also keeps teeth and gums healthy. They are naturally low in sodium, fat, and calories. None of the fruits has cholesterol.

Healthy fruits List

  1. Pineapple
  2. Grapes
  3. Apple
  4. Pomegranate
  5. Bananas
  6. Grape Fruit
  7. Kiwi Friut
  8. Strawberry


Pineapple is one of the tropical and exotic healthy fruits that are easily available in grocery stores throughout the world. In many countries, pineapple is not only chosen for the sweet taste, but it is also a treatment for digestion problems and inflammation.

For one cup of fresh pineapple chunks contains about:

  • 82 calories
  • 0.2 grams of fat
  • 0 g of cholesterol
  • 2 milligrams of sodium
  • 21.65 g of carbohydrate
  • 0.89 g of protein
  • 131% of vitamin C
  • 2% of vitamin A
  • 3% of iron
  • 2% of calcium

From the studies, it has suggested that the consumption of pineapple can decreases the risk of obesity, diabetes, heart disease. And helps to promote hair, increases our energy levels. It supports the prevention of asthma by the presence of beta-carotene, lowers blood pressure by intaking of high potassium and prevents cancer, diabetes, and get rid of digestion problems. Therefore, these are some of the healthy fruits for our bodies.


Grapes are nutritious fruits that are high at nutrients and anti-oxidants. All are available in various colors like red, green, and purple grapes, seedless grapes, grape jelly, grape jam and grape juice, raisins, and also in currents.

The cup of grapes includes:

  • 104 calories
  • 1.1 grams of protein
  • 0.2 grams of fat
  • 1.4 grams of fiber
  • 27% of vitamin C
  • 28% of vitamin K
  • 7% of thiamine
  • 6% of Riboflavin
  • 8% of Potassium
  • 6% of vitamin B6
  • 5% of Manganese

It prevents cancer by the anti-oxidants called polyphenols. And resveratrol helps to limit the growth of tumors in the lymph, liver, stomach, breast, colon, skin cancer, and leukemia. However, it supports heart health, allergies, diabetes, blood pressure, acne.


Apple is one of the best fruits to eat daily that benefits our health. We have a proverb on apple called – Eat an apple per day and keeps the doctor away. These are very rich in important antioxidants, flavonoids, and dietary fiber.

One medium apple offers the following nutrients:

  • 95 calories
  • 4 grams of fiber
  • 14% of vitamin C
  • 6% of potassium
  • 5% of vitamin K
  • 2–4% of manganese, copper, and
  • 3% of vitamins A, E, B1, B2, and B6.

The presence of phytonutrients and antioxidants in apples helps to reduce the risk of cancer, hypertension, diabetes, and heart disease. It also prevents dementia, lowers the bad cholesterol levels, reduces the risk of stroke, obesity.


Pomegranate is one of the healthy fruits among the earth. The surface of the pomegranate is thick and bitter but has hundreds of delicious seeds called arils present in it. It supports very good health benefits for our bodies.

For a medium size pomegranate follows:

  • 7 grams of fiber
  • 3 grams of protein
  • 30% of vitamin C
  • 36% of vitamin K
  • 16% of folate
  • 12% of potassium

If we take a ¼ cup of pomegranate juice daily, it could improve cardiovascular health, lower cholesterol, and help with erectile dysfunction. It supports to fight arthritis and joint pain, lower your risk of heart disease, fight bacterial and fungal infections, help to improve memory and also be useful against breast cancer. These are healthy fruits which are to be taken daily for our good health.


Today, bananas are grown in a wide range and ranked fourth among the worlds healthy fruits. Bananas are rich in fiber and potassium. Potassium helps to keep liquid levels in the body and controls movements of waste products in and out of cells. A banana contains 422 milligrams of potassium. Therefore, It is better to get potassium from nutritious fruits dietary sources.

Vitamins And Minerals Of Bananas:

  • 0.5 mg of vitamin B6
  • 0.3 mg of manganese
  • 9 mg of vitamin C
  • 450 mg of potassium
  • 3g of fiber
  • 1 g of protein
  • 34 mg of magnesium
  • 25.0 mcg folate
  • 0.1 mg of riboflavin
  • 81 of vitamin A
  • 0.3 mg of Iron

Eating bananas lowers the risk of blood pressure because of its potassium. It can reduce the chance of developing asthma. With the help of vitamin C, it reduces the formation of free radicals that causes cancer. An increase in potassium and a decrease in sodium containing healthy fruits for diet intake reduces the chance of cardiovascular diseases.

Grape Fruit

Grape fruit is a good source of fiber, vitamins, and other minerals in healthy fruits. These are available in different forms and colors such as red, green, seedless, grape jelly, and many more. Diabetes people can include this to their healthy fruits for diet plan. Grapes have a resveratrol nutrient key that offers health benefits.

Vitamins And Minerals Of Grape:

  • 104 kilocalories
  • 1.09 g of protein
  • 0.24 g of fat
  • 27.33 g of carbohydrate
  • 1.4 g of fiber
  • 288 mg of potassium
  • 15mg of calcium
  • 0.54 mg of iron
  • 11 mg of magnesium
  • 30 mg of phosphorus
  • 3 mg of sodium
  • 0.11 mg of zinc
  • 4.8 mg of vitamin C
  • 22 mcg of vitamin K
  • 3 mcg of folate

    Grapes help to protect against cardiovascular diseases, eye problems, and cancer. It reduces the negative effect of too much sodium in the diet. Water content in grapes keeps people hydrated for a long time. The study says that those who add the best fruits to eat daily diet three servings a week can reduce the risk of diabetes.

    Kiwi Fruit

    China is the top producer of healthy fruits kiwi. Kiwi is a berry that helps in better sleep and skin health. It contains 54 calories and reduces the risk of obesity. Rich in vitamins and minerals and a source of fat-soluble antioxidants.

    Vitamins And Minerals Of Kiwi:

  • 42 calories
  • 0.8 grams of protein
  • 0.4 grams of fat
  • 2.1 grams of fiber
  • 64 mg vitamin C
  • 0.2 mg of iron
  • 25.2 mg of potassium
  • 17 mcg of folate
  • 3 mcg of vitamin A

    Consumption of kiwi reduces the risk of heart diseases, diabetes, and cancer. Studies say that it reduces the risk of obesity and overall mortality. It prevents skin from the damages caused by the sun, pollution, and overall skin texture.


    Strawberries are a member of the rose flower family. It is a real healthy fruits with tiny yellow seeds. The seeds provide a good source of dietary fiber. Strawberries are rich in vitamins and minerals. It also contains glucose and fructose.

    Vitamins And Minerals Of Strawberries:

    • 53 kcal
    • 1.11 g of protein
    • 12.75 g of carbohydrates
    • 3.30 g of dietary fiber
    • 27 mg of calcium
    • 0.68 mg of iron
    • 22 mg of magnesium
    • 40 mg of phosphorus
    • 254 mg of potassium
    • 97.60 mg of vitamin C
    • 40 mcg of folate

    Strawberries prevent heart diseases and stroke. None of the fruits acts as a direct treatment for cancer. But strawberries reduce the risk of developing the disease. It reduces the risk of high blood pressure and is a healthy fruits for your body.

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