1. Tasty fruits and their health benefits “An apple a day keeps the doctor away,” or so the saying goes. Healthcare professionals know that fruit is a highly nutritious, delicious, and convenient addition to any diet. With more than 2,000 varieties of fruit available, you may wonder which ones you should pick.Each type of fruit brings its own unique set of nutrients and benefits to the table. The key is to eat fruits of various colors, as each color provides a different set of healthy nutrients . 1 Apple One of the most popular fruits, apples are chock-full of nutrition.They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health .In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders .Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits. 2 Blueberry Blueberries are well known for their antioxidant and anti-inflammatory properties.In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline For example, a study including over 200,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day 3 Oranges Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols .Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar .Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving. 4 mangos

2. Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties .In particular, mangoes are high in mangiferin, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain forms of cancer .What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health 5. Avocado Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.They’re mostly made of oleic acid, a monounsaturated fat linked to better heart health. They also contain high amounts of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health .In fact, a high quality 2020 study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks .When compared by weight, avocados are higher in calories than most other fruits. However, studies have linked them to better weight management. Researchers have proposed that this is because their high fat and fiber contents promote fullness 6 strawberry Strawberries are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a good source of vitamin C, folate, and manganese .They’re full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.In particular, they’re high in anthocyanins, ellagitannins, and proanthocyanidins, which studies have shown reduce the risk of chronic disease .Furthermore, they have a low glycemic index, meaning they won’t significantly affect your blood sugar levels 7 Watermelon Watermelon is a highly nutritious summer favorite. It’s an abundant source of antioxidants, such as vitamins A and C, beta carotene, and lycopene. It’s also a good source of potassium and magnesium.In particular, watermelon is one of the top sources of lycopene, a carotenoid that gives watermelon its pink-red color.A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes .Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet (UV) rays, reduce the risk of sunburns, and help your skin heal faster .That said, you’ll still need to use sunscreen to keep your skin fully protected .Finally, watermelon has a uniquely high water content. A single wedge (434 grams) provides 13.4 ounces (395 mL) of water. Since it’s high in both water and potassium, it can help hydrate and replenish electrolytes after a workout or on a hot summer day

3. 8 Raspberry Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventive, and have been shown to have anti-inflammatory properties. Red raspberry ketones are currently being used in Japan as a weight loss supplement. Red raspberry seed oil is creating market interest in the cosmeceutical industry because it is rich in Vitamin E, omega-3 fatty acid and has a sun protection factor (SPF) of 24- 50. ●High in polyphenolic compounds known for their anti-cancer properties. ●Contain strong antioxidants such as Vitamin C, quercetin and gallic acid. ●Have a high ORAC level – ORAC is a measure of the antioxidant capacity of a substance. Red raspberries with an ORAC of 24 µmole/TE/g are similar to blueberries, well known for their antioxidant values. ●Raspberries have been shown to inhibit the production of COX-I and COX-II enzymes. Anti inflammatory products like ibuprofen and aspirin, inhibit COX-I and COX-II resulting in the reduction of pain associated with arthritis, gout and other inflammatory conditions. ●Eating whole berries has been shown in scientific studies to be more beneficial than taking the individual phytochemicals in the form of dietary supplements. ●Red raspberry oil is creating interest in the cosmeceutical market (skin care products which provide health benefits). The oil from raspberry seeds is rich in Vitamin E, Omega- 3 fatty acids and has a sun protection factor (SPF) of 25-50. ●Red raspberry ketones are currently being used in Japan as a weight loss supplement in a pill form and as an external patch. https://dev-fruitopia.pantheonsite.io/