Fruit does a lot more than taste delicious!
Generally speaking, fruits contain important vitamins, minerals, and fibers that help keep illness at bay and promote healthy bodies. Ensuring that a variety of fruits are included in our diets can be a great way to not only feel energized every day, but also support our healthy immune systems and prevent disease over time.
Keep reading to find out what some of the most common fruits found in North America can do for our bodies — we like to call this the power of fruit!
The Health Benefits of our Favorite Fruits
- Apples: One of the most accessible fruits you can both find at the store and grow at home, apples are full of health benefits! Apples are considered nutrient-dense, and are high in fiber. This means they are both filling and promote gut health — all while also lowering risk of heart disease and high blood pressure over time.
- Pears: Pears are a rich source of both potassium and copper, which are vital to supporting the functioning of our nerves, heart, and immune systems. If you’re feeling particularly low on energy, don’t forget to grab a pear! Pears are also fairly high in folate, a water soluble vitamin that promotes energy production and healthy cells in our bodies.
- Oranges: It’s well-known that oranges are packed with vitamin C, but what does this actually mean? Vitamin C works to fight inflammation, form blood vessels, and protect against viruses and germs. This is why vitamin C is important to consume when you’re ill. Did you know that a single orange holds 80 to 100% of the recommended daily vitamin C intake?
- Bananas: Bananas are a great way to increase your fiber intake if you’re looking to improve your digestive and heart health! Besides being an on-the-go fruit and suitable for people of all ages to consume, bananas are also a great option for those who are sick and looking to consume easily digestible fruits.
- Lemons and Limes: Similar to oranges, both lemons and limes are filled with vitamin C, an essential immune booster that doesn’t get produced in your body on its own. Lemon and lime juice also increase your iron absorption, so try squeezing some before you eat a salad or other fresh plants to absorb all the benefits of a tasty plate!
- Melon: Most varieties of melon are rich in antioxidants, which work to protect your cells and reduce risk of diseases over time. Some of our favorite melon varieties include watermelon, honeydew, and cantaloupe, all which can be found easily in grocery stores in season. Melons are also incredibly hydrating, making them a great fruit to keep on hand during the hottest days of summer!
- Strawberries: In addition to being one of the most popular fruits among children, strawberries are known to have a very high nutritional value for few calories. Strawberries actually contain more vitamin C per pound than oranges do, and are also full of antioxidants that protect your cells from damage! Did you know that strawberries not only boost your immune system, but actually support your memory and cognitive functioning too?
- Grapes: Grapes are a nutritional powerhouse, dense with antioxidants (similar to melon) that combat oxidative stress. Did you know that these antioxidants are found mostly in the skin and seeds of grapes? Grapes also contain the compounds lutein and zeaxanthin, that have been proven to help maintain and improve eye health.
- Blueberries: Did you know that blueberries are a great fruit to consume to promote your bone health? The iron, phosphorus, calcium, magnesium, and zinc found in these berries make them a good option if you’re looking to support the strength and growth of bones. Blueberries are also high in vitamin K, making them a great fruit to consume to support your heart health too!
- Mango: In some parts of the world, Mango is known as the “king of the fruits,” for good reason! Mango is high in healthy plant compounds, with over a dozen types of powerful antioxidants concentrated throughout its flesh, seed, and peel. It’s important to note that mango does contain more sugar than most other fruits, so consider enjoying it in moderation!
- Pineapple: Pineapples are naturally high in manganese, a chemical element that plays a huge role in how fast your body works to digest food after eating and clot blood if you get hurt. Pineapples are also the only known food source of bromelain, which makes it easier for your body to digest protein! We love to try this out by eating a small amount of pineapple alongside a protein-rich meal, or using pineapple to marinate meat.
- Grapefruit: Though people tend to reach for an orange over a slice of grapefruit due to its bitterness, did you know that grapefruit contains far more than your recommended daily intake of vitamin C? In addition to being one of the lowest-calorie fruits, regularly consuming grapefruit even protects against heart disease and stroke over time.
