Fruits are an excellent source of essential vitamins and minerals and are high in fiber. Fruits also provide a wide range of health-promoting antioxidants, including flavonoids.
A diet rich in fruits and vegetables can reduce the risk of developing heart disease, cancer, inflammation and diabetes. Citrus fruits and berries can be particularly powerful in preventing disease.
A 2014 study classified fruits and vegetables as a "powerhouse" based on their high nutrient density and low calorie content. Lemons topped the list, followed by strawberry, orange, lime, and pink and red grapefruit.
In this article, we look at the nutrition and the many and varied health benefits of these and other fruits that you can find at the grocery store.SUBSCRIBE
The 12 best healthy fruits
Medically reviewed by Natalie Butler, R.D., L.D. - Written by Beth Sissons on February 13, 2019
Lemons
Strawberries
Oranges
Limes
Grape
Blackberries
Apples
Pomegranate
Pineapple
Bananas
Avocado
Blueberries
Summary
Eating more fruit is a great way to improve overall health and reduce the risk of disease.
Fruits are an excellent source of essential vitamins and minerals and are high in fiber. Fruits also provide a wide range of health-promoting antioxidants, including flavonoids.
A diet rich in fruits and vegetables can reduce the risk of developing heart disease, cancer, inflammation and diabetes. Citrus fruits and berries can be particularly powerful in preventing disease.
A 2014 study classified fruits and vegetables as a "powerhouse" based on their high nutrient density and low calorie content. Lemons topped the list, followed by strawberry, orange, lime, and pink and red grapefruit.
In this article, we look at the nutrition and the many and varied health benefits of these and other fruits that you can find at the grocery store.
1. Lemons
Lemons contain vitamin C and other antioxidants that are beneficial to health.
Lemons are a citrus that people often use in traditional remedies due to their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
Antioxidants are essential for human health. These compounds absorb free radicals in the body which can damage cells in the body and lead to diseases, such as cancer.
Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer and antidiabetic properties.
Citrus fruits, including lemons, contain active components called phytochemicals that have health benefits. These include:
C vitamin
folic acid
potassium
pectin
The juice of a 48g lemon contains the following nutrients in grams (g) or milligrams (mg):
11 calories
3.31 g of carbohydrates
49 mg of potassium
18.6 mg of vitamin C
3 mg of calcium
0.1 g of fiber
Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folic acid, and vitamin A.
Read more about the health benefits of lemons and lemon water here.
How to eat lemons
Use the juice of a lemon to flavor your drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey for sore throat relief. It is also possible to eat the peel of organic lemons. Some people use rind in recipes.2. Strawberries
Strawberries are a juicy red fruit with a high water content. The seeds provide a lot of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.
Of particular note, they contain anthocyanins, which are flavonoids that can help improve heart health. The fiber and potassium in strawberries can also support a healthy heart.
In one study, women who ate 3 or more servings per week of strawberries and blueberries, both known for their high anthocyanin content, had a lower risk of having a heart attack than those with a lower intake.
Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.
A serving of 3 large strawberries provides the following nutrients:
17 calories
4.15 g of carbohydrates
1.1 g of fiber
9 mg of calcium
7 mg of magnesium
83 mg of potassium
31.8 mg of vitamin C
Strawberries also contain thiamin, riboflavin, niacin, folic acid, and vitamins B-6, A and K.
Read more about strawberries.
How to eat strawberries
Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or turn them into jam.
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