Vitamins and minerals are rich in plant foods like fruits and vegetables. It’s possible that many illness risks can be lowered by consuming these, as many of them are antioxidants therefore we need to eat fruits for healthy life.
- Vitamins A (beta-carotene),
- Vitamin C (ascorbic acid), and
- Vitamin E mineral combination of magnesium, zinc, phosphorus, and folate.
Homocysteine is an amino acid that may be lowered by folic acid; high levels of this amino acid are associated with an increased risk of coronary heart disease.
Low in fat, salt, and sugar, & fruits are a healthy choice. Thanks to the high fibre content, they are an excellent choice for those looking to control their weight by eating fewer calories. Eating lots of fruits and vegetables is beneficial since it aids in weight loss, helps your heart, and keeps you feeling full longer. Taking care of one’s cholesterol and blood pressure by reducing both is a priority.
List of Healthy Fruits
| Fruit Name | Benefits |
| Apples | Rich in soluble and insoluble fiber, Vitamin C, and plant polyphenols, which promote heart, gut health and blood sugar management. May lower risk of heart disease, stroke, cancer, obesity, and neurological disorders. |
| Blueberries | Known for their antioxidant and anti-inflammatory properties. High in anthocyanin which helps fight diseases. Can lower risk of type 2 diabetes, heart disease, obesity, high blood pressure, and cognitive decline. |
| Bananas | Rich in potassium, Vitamin B6, Vitamin C, and magnesium. They also contain prebiotics and resistant starch that promote gut health and improved blood sugar control. |
| Oranges | High in vitamin C, potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols. They may lower inflammation, blood pressure, cholesterol, and post-meal blood sugar levels. |
| Dragon Fruit (Pitaya) | Rich in fiber, iron, magnesium, and vitamins C and E. It’s an excellent source of carotenoids. |
| Mango | Excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. Rich in mangiferin, a potent antioxidant that can protect against chronic diseases. |
| Avocado | High in healthy fats and low in sugars. Rich in oleic acid, potassium, fiber, vitamins B6, E, and K, and carotenoids that support eye health. Linked to better weight management. |
| Lychee | Rich source of vitamin C, potassium, fiber, and many polyphenols with anti-inflammatory and antioxidant properties. |
| Pineapple | Provides a large percentage of the daily value for vitamin C and manganese. It contains polyphenolic compounds and bromelain enzyme. |
| Strawberries | Good source of vitamin C, folate, and manganese. Rich in antioxidant plant polyphenols like anthocyanins, ellagitannins, and proanthocyanidins. They have a low glycemic index. |
| Durian | High in fiber, potassium, manganese, vitamin C, vitamin B6, thiamine, and other B vitamins. It’s also rich in plant polyphenols and has probiotic effects. |
| Cherries | Great source of fiber and potassium. High in antioxidant plant compounds like anthocyanins and hydroxycinnamates, and serotonin, tryptophan, and melatonin which support good mood and sleep. |
| Olives | Excellent source of vitamin E, copper, and monounsaturated fat. Rich in plant polyphenols with anti-inflammatory and antioxidant properties. |
| Watermelon | Abundant source of antioxidants, like vitamins A and C, beta carotene, and lycopene. Also a good source of potassium and magnesium. It has a high water content. |
| Kiwi | High in vitamin C, fiber, potassium, folate, and vitamin E. Also a good source of carotenoids and digestive enzymes. It may help treat mild constipation. |
| Peaches | Good source of potassium, fiber, and vitamins A, C, and E. Contain carotenoids. The skin contains higher amounts of antioxidants. |
| Guava | Fantastic source of vitamin C. One fruit provides 140% of the daily value for vitamin C. |
| Grapes | Grapes are rich in vitamins C and K. They have high antioxidant content that can support heart health and offer protection against certain types of cancer and diabetes. |
| Pomegranates | Pomegranates are packed with fiber, protein, vitamin C, vitamin K, folate, and potassium. They have antioxidants and anti-inflammatory effects, which can lower the risk of chronic diseases, boost immunity, and improve digestion. |
| Grapefruit | Grapefruit is high in vitamins A and C, fiber and an important antioxidant known as lycopene. It can help in weight loss, improve heart health, and reduce the risk of kidney stones. |