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Why fruits are good for you - a nutritional guide to fruits

Updated on February 12, 2013

The health benefits of fruits!

We all know fruits are good for you, but do you know why they are good for you? Here are some delicious reasons why you should be consuming more fruits. I will go over the nutritional benefits of fruits. I hope I can convince you to have an apple today!


Pears are rich in Vitamin C and copper. Vitamin C and copper are great antioxidants. Antioxidants help protect the body against oxygen-related damage. Pears help when you have a sore throat. It eases a painful sore throat along with honey. Pears are also hypoallergenic like bananas and are one of the first solid foods given to a baby. Like the other fruits it also helps with blood regulation and it has anti-cancer properties as well.

1 pear - 103g, fiber 15%, Vitamin A 1%, Vitamin C 24%, Calcium 6%, Iron 2%.


Oranges have extremely high level of Vitamin C. With one orange you can meet the daily vitamin C requirement needed daily. Oranges contain antioxidant properties that reduce cholesterol and reduce inflammation. Consumption of oranges and other fruits aid in healthy heart benefits and well as protection from cancer. Vitamin C helps to build strong bones and teeth as well as fighting cell damage that may lead to cancer or heart disease.


Grapefruits are a great source of Vitamin A and C. IT also contains some potassium, calcium and iron as well. Although it has an acidic taste, when it is inside the body, it tends to increase the alkalinity of the body once inside the stomach. It therefore helps with acid in the stomach. Grpefruits also contain the antioxidant lycopene, known to possess anti-tumor activity. Grapefruit is also great for constipation, it aids in bowel movements. You have probably heard of "the grapefruit diet". This fruit has also been promoted as a food that helps burn fat. Like other fruits, it helps prevent cancers, in particular prostate cancer. Other benefits include prevention of kidney stones and lowering of cholesterol.

1 Grapefruit (230g) = Vitamin A 53%, Vitamin C 120%, Calcium 5%, Iron 1%.


Watermelon has many antioxidants, namely lycopene. Lycopene protects against many cancers including breast, prostate, lung and colorectal. Along with green tea, it decreases chances for prostate cancer. Watermelon also contains citurlline, which makes arginine, an makes ntiric oxide which helps relax blood vessels. This relaxation helps prvent erectile dysfunction. Watermelon also contents high levels of Vitamin A (good for the eyes) and Vitamin C, a great antioxidant.

1 cup of watermelon (154g) - Vitamin A 18%, Vitamin C - 21%, Calcium 1%, Dietary Fiber 1%.


Strawberries are one of the most popular fruits in the world. They contain phenols that have powerful antioxidant benefits. It helps with heart regulation, it helps prevent cancer and inflammation. There was even a study that stated that strawberries are considered one eight foods that most lowerered cancer rates in the elderly. Strawberries also help with rheumatoid arthritis and helps prevent macular degeneration. Strawberries also remove tartar from gums and teeth (No wonder they always have strawberry flavored toothpaste for kids).

1 cup of strawberries (152g) - Dietary Fiber 12%, Vitamin C - 149%, Calcium 2%, Iron 3%.


Blueberries are not only delicious, they have high levels of antioxidants. These help with protecting the body from effects of free radicasl. Blueberries have been researched and have shown to increase mental functioning and capacity in rats. These may be due to anthocyanin an antioxidant that helps with neuron protection. Anthocyanins in blueberries also help to improve blood flow by helping improve the structure of the vascular system. Like other fruits, it also has anti-carcinogenic properties. Blueberries also help with intestinal motility with pectin, a soluble fiber.

1 cup of blueberries (148g) - 14% dietary fiber, 24% Vitamin C, 2% Vitamin A, 2% Iron, 1% Calcium.

Coconuts - The super everything health food

Coconut is one of the most beneficial fruits there is. Coconuts have a wide range of health benefits and if I were to list all of them, it could be a whole different article. Coconuts contain lauric acid. Laucic acid has benefits such as anti-viral, antibacterial uses. Other health benefits include: improved endurance, relief of stress on pancreas and improved pancreatic functions, helps absorb calcium and magnesium and therefore leading to stronger bones and teeth, helps improve digestion, protects against cancers, dissolves kidney stones, improves appearance of skin eliminating wrinkles, helps protect against sun rays, and helps to control dandruff. Now you know why Robinson Crusoe could survive so long on an island! The only bad thing is the high levels of saturated fat.

1 cup (80g) - Saturated fat 119%, dietary fiber 29%, Iron 11%, Calcium 1%, Vitamin C 4%.

Papaya Nutritional Benefits for Health

Papayas are rich in vitamin C with a whopping approximately 313% of the RDa's recommended daily value. Papayas help with colon cancer as well as regulating cardiovascular system. It helps prevent atherosclerosis, which is the building of plaques in the arterial walls leading to heart attacks and strokes. Papaya prevents colon cancer by preventing toxins from binding to colon cells. Papaya also contains the enzyme papain which helps decrease inflammation in inflammatory diseases such as arthritis or ashtma. Did you know? Papayas help prevent nausea.

1cup (140g) - 10% fiber, 31% vitamin A, 144% Vitamin C, 3% calcium, 1% iron.

Pomegranates - Heart friendly fruit

Pomegranates have many benefits from lowering bad cholesterol to aiding in erectile dysfunction. In some studies done in mice, pomegranates have been shown to increase blood flow to parts of the body as well as reducing atherosclerosis. Pomegranates have more antioxidants that red wine, cranberries, or green tea. Pomegranates also help to slow prostate, lung and breast cancer.

1 medium size - Vitamin A - 3%, Vitamin C - 15%, Carbohydrate - 9%


Bananas are healthy for you because they are rich in potassium. Potassium helps to regualte blood pressure and therefore reducing changes of a heart attack or stroke. Potassium also help to regulate calcium loss in the urine, therefore strenthening bones. Potassium in bananas also helps muscles contract properly so it helps assist when you get cramped during sports activities (I would always eat one before basketball) Bananas are also good for you because they have high levels of B6 for energy and it also contains pectin, a fiber which helps you during bowel movements. Bananas are also given to babies as one of their first solid foods, since it's tasty, nutritional, easily digestible, and rarely ever allergic.

1 medium banana - 105 calories, Vitamin A 2%, Vitamin C 17%, Dietary fiber 12%, Potassium 12%

Mango Health Benefits

Great for indigestion, constipation, cancers and heart problems.

Mangos have high fiber content and is also a great source of vitamins and minerals. They contain enzymes that aid with digestion. If you are on a diet, this is a great fruit to have since it's low in calories. In experiments, it has been found that manogs help with prostate and skin cancer. Mangos are also used as a food tenderizer, marinate some meat in mangos and you'll make it more tender. Mangos also contain magniferin which is beneficial in inflammation, and bacterial repression.

Pick a ripe mango by picking a yellowish, red color where the skin indents slightly when pressed.

1 medium mango (135 calories, 15% dietary fiber, 12% carbohydrate, 1% fat, 32% vitamin A, 96% Vitamin C, Calcium 2%.

Nutritional guide to apples

Health Benefits. Apples are great for fiber (make sure you keep the skin). A medium apple contains 3 grams of fiber. Apple has two types of fiber: insoluble and soluble. Insoluble fiber helps lower LDL cholesterol. Soluble fiber helps the LDL be removed from the liver. Apples also contain quercitin a flavinoid that helps you lower your heart disease risk. When quercetin teams up with vitamin C, it also helps increase antioxidant activity. There is also some evidence it helps with chronic diseases such as Alzheimer's, prostate cancer, and lung cancer.

1 medium apple - 1 serving: Calories 65 - has Vitamin A - 1%, Vitamin C - 10%, calcium 1%, iron 1%.


Grapes have flavonoids such as quercetin and reveratrol. Both of these help to keep your heart healthy by protecting your arteries from bad cholesterol as well as preventing potential clots in your blood. Grapes also contain anthocyanins wheich help prevent some cancer cusing substances. In some experiments in rats grapes helped reduce the size of tumors in an animal. Grape seeds are also beneficial, the provide an edible oil that helps to promote strong capillaries.

Tip: most nutritional benefits are grapes with rich color with seeds.

Vitamins keys to your health - Where to get them.

Vitamins play important roles in your health. Everything from improved vision, better energy, bone development, blood clotting and heart regulation is all impacted by the role of vitamins. It's important to take fruits and vegetables to enhance your health.

If you can't get your vitamins from food, the alternative is to use a nutritional supplement. Vitamin Shoppe is one of the leading retailers to obtain your vitamin supplements. Get a vitamin shoppe coupon code from webcouponcodes to get your vitamins cheaper. GNC is another retailer that promotes health and wellness. Their ultra mega men's and women's vitamins are worth investing on. Use a gnc promo code at couponloco for an additional discount.

Learn about fruits Video

Check out this fun look at nutritional health benefits of fruits. These are talking fruits!

Favorite Fruit Poll

Tell me what's your favorite fruit?

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Fruit Servings Poll

How many servings of fruits do you consume per day

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Powerful Mixers/Blenders on Amazon - Invest in one of these

Juicing your fruits and vegetables is great for your health as you have read here. Invest in this vitamin mixer for your health. These are retail store quality mixers that are used in places such as Jamba Juice or others. Don't need to buy your own smoothies with these machines. I personally use one of these vitamix mixers and I've felt great. I can make fruit juices, smoothies, ice cream, and even hot soups. If you want to invest in your health, this is a great way to do it.

If you enjoyed this article, add your comments, rate this lens and favorite it.

Please add your comments on fruits

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    • Anita Hasch profile image

      Anita Hasch 

      3 years ago from Port Elizabeth

      Thank you for an informative hub. I agree by eating more fruit and fresh juices we can stay healthy.

    • profile image

      Food Guru 

      4 years ago

      I love fresh fruits as well.

      Eating vegan is the best way to go.

    • profile image


      5 years ago

      I eat bananas because it is delicious

    • LoKackl profile image


      9 years ago

      Just what I needed - all the reasons to eat more fruit. I always knew I had something in common with Robinson Crusoe :D Squidangel Blessed!

    • profile image


      10 years ago

      Nice summary of the benefits of fruit. Good to see some of my favourites like strawberries and pears. Lens rated.

    • religions7 profile image


      10 years ago

      Great lens - you've been blessed by a squidoo angel :)

    • mekon1971 profile image


      10 years ago

      Good lens, lots of good information. I've just been getting on a fresh fruit kick and loving the variety and complexity of some fruit.

    • mbgphoto profile image

      Mary Beth Granger 

      10 years ago from O'Fallon, Missouri, USA

      Great lens. 5* Very good information. I was glad to see coconut is good for is so yummy :)

    • profile image


      10 years ago

      Hi there. Sorry it took me so long to get back to you on the A. F. thing. I wasn't sure about it so I didn't want to just say yes. However, today I was rereading up on exactly how colloidal silver helps with the flu, and noticed that it was also listed as a treatment for A. F. - so yes it also works for that.

      Now for this lens. I really love that you have made a lens showing the benefits of fruit. Great lens! You left out kiwis though. They are natures super fruit. I am favoriting and lensrolling. 5*s to you.

    • sunworld lm profile image

      sunworld lm 

      10 years ago

      I've always known fruits were healthy but I was never aware what nutrients each fruit provides. Your lens explains this beautifully. thanks

    • Natalie W Schorr profile image

      Natalie W Schorr 

      11 years ago

      Excellent grouping of very useful information. 5*

    • Natalie W Schorr profile image

      Natalie W Schorr 

      11 years ago

      Excellent grouping of very useful information. 5*

    • monarch13 profile image


      11 years ago

      Congratulations, you were nominated for The Healthy, Wealthy and Wise Group Excellence Award!

      Good Luck and Good Health!

      Monarch 13 (Michelle)

    • KatherineClark profile image


      11 years ago

      This is very educational and love your graphics and photos of delicious fruits. We all need to add more fruits and vegies to our diets. Thanks for sharing. Great lens.

    • profile image


      11 years ago

      Now that I read all the great benefits of eating more fruits, I think that I will

      finally smarten up and follow your advice.

    • Funflower profile image


      11 years ago

      This is very good. Please check out my lense on elderberry and let me know what you think

    • monarch13 profile image


      11 years ago

      Thanks for sharing, great lens! 5 stars from The Healthy, Wealthy and Wise Headquarters.


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