Why is fresh fruit consumption essential for a healthy lifestyle? 

January 25, 2023

According to research published in the journal of the American Society for Microbiology in 2018, consuming up to 30 different kinds of plants every week can have a good impact on your gut bacteria. A healthy stomach can help with heart health, immunity, and even mental wellness. Eating extra fruit is a simple way to increase your weekly plant consumption and keep your gut bacteria happy. Fruit is a nutrient-dense, tasty, and handy complement to any diet. Each type of fruit has its own set of nutrients and benefits to provide. The goal is to consume fruits of diverse colours, as each colour contains a unique mix of healthful components.

People who consume more fruits and vegetables as part of a balanced diet are less likely to develop chronic diseases such as heart disease, including heart attack and stroke, and some types of cancer. Consuming lower-calorie items, such as fruits, instead of higher-calorie foods, may aid in calorie reduction. Fruits contain nutrients that are essential for your body’s health and maintenance, such as fibre, vitamin C, potassium, and folate.

Health benefits of eating fruits:

  • Eating fruits on a regular basis benefits your body because they are natural sources of vitamins and minerals that are required for proper bodily function.
  • A fruit and vegetable-rich diet can reduce the risk of heart disease, stroke, and other diseases.
  • Fruits boosts the immune system.
  • Fruits are high in dietary fibre and aid to enhance digestive tract function, lowering the risk of constipation and diverticulosis.
  • Fruits are high in potassium, which helps to keep your blood pressure in check.
  • Citrus fruits specifically contain large amounts of vitamin C. They are used to treat the common cold, wound healing, healthy skin, teeth, and gums.
  • Fruits are high in folic acid, the most vital nutrition for pregnant women. Folate has been linked to a lower risk of neural tube abnormalities, anencephaly, and spina bifida during foetal development.
  • Every fruit contains antioxidants that combat free radicals.

How many servings of fruit are recommended?

Daily Recommendation:

CategoryAgeNo. of Servings
Children2-8yrs1-1.5 cup
Girls9-18yrs1.5 cup
Boys9-18yrs1.5-2 cups
Women19-30yrs2 cups
Women31+yrs1.5 cup
Men19+yrs2 cups

Fruit groups:

  • Acidic fruits: oranges, grapefruit, tomatoes, berries, plums, and cranberries
  • sub-acidic fruits: apples, apricots, raspberries, and cherries
  • oily fruits: avocados, olives, and coconuts
  • sweet fruits: bananas, dates, figs, and grapes
  • starchy fruits: squash
  • melons of all kinds
  • vegetable-fruits: cucumbers

A balanced diet that incorporates all food groups can assist a person in increasing their intake of key nutrients. Many people follow the same diet and eat the same foods every week. However, integrating the following foods into weekly meal plans can help stay healthy.

Blueberries: Some of the most potent antioxidants are found in blueberries, which maintain healthy cells and reduce the risk of chronic disease and lengthen life. They are high in vitamins and minerals such as vitamin C, vitamin K, and manganese. Blueberries are also high in soluble fibre.

Tomatoes: Tomatoes are high in lycopene, another powerful antioxidant that can help remove free radicals and lower your chance of acquiring chronic diseases.

Apples: Apples are high in both soluble and insoluble fibre, such as pectin, hemicellulose, and cellulose. These support gut and heart health, encourage healthy digestion and help you control your blood sugar levels. They’re high in vitamin C and plant polyphenols. Regular apple consumption may reduce the risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders.

Oranges: Oranges are one of the best sources of vitamin C, with one medium fruit delivering 117 percent of a person’s daily intake. Vitamin C is a potent antioxidant. It improves immunological function by assisting the body in the absorption of iron from plant-based diets. Oranges are also high in pectin, a fibre that can help keep the colon healthy. They’re also high in potassium, folate, thiamine, fibre, and plant polyphenols.

Prunes: Prunes are dried plums that are great for adding a vitamin boost to salads, smoothies. Because of their high fibre content, they aid digestion. They are rich in vitamin K, which aids in the development of specific proteins required for blood clotting and bone development.

Avocados: Avocados are high in fat-soluble vitamins like vitamins E and K, which promote healthy skin, hair, nails, and cell membrane permeability. They are high in polyunsaturated omega-3 fats and monounsaturated fats, which have been found to decrease cardiovascular disease and improve blood sugar level.

Raspberries: Raspberries have one of the highest fibre contents, with 8 grams per cup accounting for 32% of your daily value. Raspberries are high in magnesium, which aids in the regulation of many biological activities such as protein synthesis, muscle and neuron function, blood sugar control, and blood pressure. A fibre-rich diet can help you maintain a healthy weight, keep your bowels moving, and even lower your cholesterol.

Blackberries:  blackberries have about 8 grams of fibre per cup. they are noted for being a higher source of antioxidants, manganese, copper, vitamin A, vitamin E, and vitamin K.

Bananas: Bananas are high in dietary fibre, which helps to keep food in your stomach longer, lowering hunger, resulting in improved weight management and a lower risk of obesity. They are high in potassium, an electrolyte necessary by the body that has been found to be a crucial factor in blood pressure control and a lower risk of stroke when [combined with] a lower sodium consumption.

Watermelon: One of the most hydrating fruits is watermelon. Water makes up 92% of watermelon flesh. Because of its potassium concentration, watermelon can also assist in ease-tired muscles after exercise. Watermelon is one of the greatest fruits for maintaining healthy blood pressure levels. It’s high in antioxidants including vitamins A and C, beta carotene, and lycopene. It’s also high in potassium and magnesium.


Fruits come in numerous forms and sizes, and each has its own set of health benefits. Include a variety of fruits in your diet for the best benefits. Fruit provides the body with essential vitamins, antioxidants, and nutritional fibre. This has the potential to improve heart health, digestion, weight management, and skin health. Fruits can help people improve their health and reduce their risk of inflammation, heart disease, cancer, obesity, and diabetes.

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