20 Tasty Fruits with Health Benefits

Written by Resurchify | Updated on: January 16, 2023

20 Tasty Fruits with Health Benefits

Read this article to learn about some tasty fruits that you can include in your diet.


Apples are delicious in taste, in addition to being a rich source of dietary fiber and vitamin C, apples are also a rich source of polyphenols, a vital class of antioxidant compounds. Such substances help to shield your cells against free radicals, which are threatening compounds that can lead to the onset of long-term illnesses like cancer and cardiovascular disease.

According to a study, consuming two raw apples every day for eight weeks reduced cholesterol levels in individuals. The researchers who conducted the research arrived at the conclusion that apples' fiber helps lower bad cholesterol.

Pectin, a form of fibre that serves as a prebiotic, can be found in apples. This indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota. Apples are high in antioxidants, which may help shield your lungs from oxidative damage. Oxidative damage can be brought on by an abundance of dangerous chemicals known as free radicals.

An individual might feel fuller for a longer time due to the fibre in apples, which reduces their temptation to overeat. This might aid in weight management. Consuming fruits and vegetables can help you feel fuller for longer while consuming less calories.


With more than a day's worth of this immune-boosting mineral in a single serving, oranges are a fantastic source of vitamin C. Along with potassium, the B vitamins thiamine and folate, calcium, which strengthens bones, is also included in oranges.

Oranges contain a lot of vitamin C, which is a strong antioxidant. It is crucial for the creation of the proteins required to maintain flawless skin. Additionally, vitamin C aids in wound healing, cell repair, and cell protection against harm.

In in addition to assisting you stay regular, dietary fibre also lowers your chance of developing heart disease, diabetes, and some types of cancer. It also helps you maintain a healthy weight. Phytonutrients in oranges can also reduce the risk of cardiovascular disease.

Oranges also include the B vitamin folate. In its synthesised form, folate is known as folic acid and is crucial for embryonic development. Those who are pregnant or attempting to get pregnant need to consume a lot of folate in their diets since adequate intake can prevent neural tube abnormalities.


The majority of the carbs in bananas are complex ones, including resistant starch, which is good for your digestive system. Bananas contain vitamins and potassium that are beneficial to your general health and blood pressure.

A yellow banana with brown spots has more sugar and less fibre than a green banana of the same size because some of the resistant starch (fibre) in bananas turns into sugar when they ripen. Bananas contain trace levels of the fat-soluble vitamins A and K, thus eating them with fat can maximise their nutritional value. 

Resistant starch, which functions as fibre during digestion, is abundant in green bananas. Green bananas are frequently mashed into a pulp or flour and utilised in functional food products and scientific research because of their advantages to health.

Banana peels are frequently used in traditional medicine to treat wounds due to their antioxidant and anti-inflammatory effects. When applied to insect bites or small wounds, the interior of banana peels offers some alleviation and healing protection.


Polyphenols, which are plant-based substances that serve as antioxidants to safeguard your health, are abundant in mango. Mangiferin, one of the polyphenols, has attracted the most attention and is often referred to as a "super antioxidant" because of how potent it is.

An immune system that is healthy requires vitamin A. A higher risk of infection is associated with inadequate intake of this vitamin.

Mangoes have nutrients that help maintain a healthy heart. For instance, it provides magnesium and potassium, which help maintain a normal blood circulation. Additionally, it might aid in lowering your blood's concentrations of triglycerides, free fatty acids, and cholesterol.

Mango is very beneficial for proper digestion due to a number of factors. It includes a class of digestive enzymes known as amylases, for starters. Mango may also aid in the treatment of digestive problems like diarrhoea and constipation because it is high in dietary fibre and water.


Guava is a fruit that is crunchy and moderately sweet. Vitamin C, which may be found in guavas, is essential for maintaining healthy skin. In addition to vitamin C, guavas are also a fair source of lycopene. In addition to keeping you hydrated, guavas are fruit that are high in water content, which also contributes to complexion.

For people trying to manage their diabetes, guavas are among the finest choices. Due to the high fibre content of guavas, you will feel fuller for longer and there won't be a quick spike in your blood sugar levels.

These fibres could aid in weight loss in addition to helping diabetics and those with heart disease. Because fibre takes a while to digest, it keeps you fuller for longer and keeps you from overindulging on other unhealthy meals.

The potassium content of guavas is very high. Potassium has a huge number of advantages. According to studies, potassium reduces the signs and symptoms of stress and anxiety as well as heart and renal disease, high blood pressure, high blood sugar, and stroke. In addition, potassium supports the body's electrolytic processes and maintenance of the water balance.


Vitamin C, which is the most prevalent vitamin in lychees, is one of the vitamins and minerals that lychees are an excellent site of. Lychee and copper are both good sources. Potassium, an essential vitamin, may benefit the cardiovascular system when consumed in adequate levels.

Epicatechin is a flavonoid abundant in the lychee pericarp. This antioxidant from plants may lower the risk of developing cancer. Rutin, a flavonoid glycoside, is a component in lychee fruits. It functions as an antioxidant and might guard against chronic illnesses like heart issues.

Lychee consumption may also control bowel motions and enhance digestion. Lychees are a potent source of phytochemicals with anti-cancer effects. As a result, they aid in preventing cataract and aberrant cell proliferation.

Our hair weakens as a result of constant exposure to stress or pollutants. Lychees nourish hair follicles when applied topically. The lychee fruit's vitamin C content may increase blood flow to the hair follicles, encouraging the creation of new hair.


Like other berries, strawberries are high in vitamins, minerals, fibre, and substances having anti-inflammatory and antioxidant qualities. They can fend off a number of ailments when incorporated into a healthy diet. Strawberries are a great source of phytochemicals, which are plant-based molecules that support health in addition to vitamins and minerals.

Because strawberries contain anthocyanin and quercetin, they may help prevent heart disease. According to a study, anthocyanin may reduce the risk of heart attacks.

They are most useful in preventing breast and gastrointestinal cancers, while they may also be somewhat helpful in preventing lung, prostate, liver, and pancreatic cancers.  Strawberries include potassium, which may be helpful for those who have high blood pressure.

According to a study, strawberries are a great source of nutrients that lower the incidence of type 2 diabetes. In people who are obese or overweight, have insulin resistance, or have metabolic syndrome, the nutrients reduce the post-meal surge in blood sugar and insulin.

Iodine, vitamin C, and phytochemicals in strawberries are abundant, supporting the neurological system's continued health. Potassium, which is also included in strawberries, has been linked to better cognitive function by boosting blood flow to the brain.


Pineapples are an important line of defence against any foreign infections that may impact your body since they contain bromelain. As inflammatory diseases won't have a chance to impact you in the first place, they will cause less organ damage as a result of improved immunity. Certain illnesses can make it difficult for the body to recover itself effectively. Bromelain, which is abundant in pineapples, has been demonstrated to enhance human ability to heal.

Pineapples contain bromelain as well as manganese, which is crucial for bone formation and regeneration. Pineapples are a great alternative to meat or milk since they have a sufficient amount of manganese. Eating pineapples can help restore your vision, according to latest research, which has been demonstrated to work.

Astringent, which is present in pineapples and helps stop bacteria from harming your gums, is another beneficial component. Pineapples can assist lessen the possibility that you'll have to endure weeks of suffering in addition to the ongoing discomfort you'll have when trying to chew.

In addition to being nutrient-dense, pineapples are also a trove of antioxidants, which protect your body from oxidative stress. Flavonoids and phenolic compounds, two types of antioxidants particularly abundant in pineapples.


It may be possible to assist your body get the water it requires to function effectively by eating meals with a high-water content. Watermelon is a wonderful choice for your daily water intake because it contains nearly all of its weight in water. This melon also has a low-calorie density, or extremely few calories per unit of weight, because to its high-water content. Many chronic diseases have inflammation as a primary cause. Watermelon's mix of lycopene, vitamin C, and antioxidants may lessen oxidative damage and inflammation.

Lycopene may slow the start and progression of Alzheimer's disease because it is an antioxidant. Watermelon contains the amino acid citrulline, which may enhance athletic performance and lessen soreness in the muscles

Watermelon contains a number of elements that may help heart health. The main cause of death in the world is heart disease. Reducing your blood pressure and cholesterol levels through lifestyle choices like nutrition may lessen your risk of heart attack and stroke. Lycopene may help decrease blood pressure and cholesterol, according to studies. Citrulline, an amino acid found in watermelon, may help your body produce more nitric oxide. Your blood arteries widen as a result of nitric oxide, which decreases blood pressure.


Kiwis have a lot of health benefits and are high in dietary fibre and vitamin C. This sour fruit can boost immune, digestive and heart health. The kiwi is a fruit that is good for you because it is loaded with vitamins and antioxidants. It is a wonderful and healthful choice for snacking, sides, or a distinctive dessert because to its tangy flavour, pleasant texture, and low-calorie content.

Vitamin C, which is plentiful in kiwis and boosts the immune system, is present in large proportions. Every bite of this daring fruit delivers an explosion of immune-stimulating nutrients. Kiwis contain a lot of Vitamin C, which has been associated to a decrease in wheezing symptoms in certain asthma sufferers. This is particularly true of kids, who appear to gain the most from eating kiwis.

Antioxidants are abundant in kiwis as well. In the end, this might shield the body from illness and inflammation. The kiwifruit has blood pressure-lowering qualities. The kiwifruit can lower the risk of stroke and heart disease by assisting in the maintenance of good blood pressure and offering an increase in Vitamin C.

In addition, kiwi fruit has a lot of dietary fibre. Fiber lowers bad cholesterol, which lowers risk factors for heart disease. The kiwifruit has a lot of dietary fibre in both its thick skin and flesh. Constipation and a number of other gastrointestinal problems and discomforts can be lessened with fibre.

Dragon Fruit

It contains a lot of antioxidants, including betacyanin, phenolic acid, and flavonoids, these organic compounds shield your cells from the harm caused by free radicals, which are chemicals that can cause conditions like cancer and early ageing. It has a lot of fibre and is naturally fat-free. It is a fantastic snack since it can keep you full between meals for a longer period of time.

It might aid in lowering blood sugar. According to researchers, this may be partially attributed to the fact that it replaces destroyed pancreatic cells that produce the hormone insulin, which aids in the body's breakdown of sugar.

It offers prebiotics, which are nutrients that provide your probiotics—healthy bacteria—food to eat. The ratio of beneficial to harmful bacteria in your intestines can be improved by increasing your intake of prebiotics. Dragon fruit specifically promotes the development of the probiotic bacteria lactobacilli and bifidobacterial.

It might help in improving your immune system and making it powerful. Vitamin C and other antioxidants found in abundance in dragon fruit are beneficial to your immune system. Your iron levels may rise as a result. Iron is necessary for the body to transport oxygen and provide energy, and dragon fruit contains iron. And the vitamin C in dragon fruit aids in the uptake and utilisation of iron by the body.


The antioxidant content of blueberries is thought to be among the highest of all widely consumed vegetables and fruits. The principal anti-oxidants found in blueberries are flavonoids, which are a subclass of polyphenolic antioxidants. Anthocyanins, a particular class of flavonoids, are regarded to be largely in charge of these berries' advantageous health benefits. It has been demonstrated that blueberries immediately raise your body's antioxidant levels.

We age as a result of DNA damage, in part. Additionally, it has a significant impact on the emergence of illnesses like cancer. Due to their high antioxidant content, blueberries can combat some of the free radicals that might harm your DNA.

The skin's support structure is collagen. In order to prevent skin damage from the sun, pollution, and smoke, it depends on vitamin C, an important nutrient. Additionally, vitamin C may strengthen collagen's capacity to reduce wrinkles and improve the general texture of the skin. Iron, phosphorus, calcium, magnesium, manganese, zinc, and vitamin K are all present in blueberries. These are all elements of bone. The development and maintenance of bone structure and strength are aided by adequate dietary intake of certain minerals and vitamins. The skin's support structure is collagen. It relies on vitamin C, which is rich in blueberries and works to lessen the effects of smoke, pollution, and sun damage on the skin. Additionally, vitamin C may strengthen collagen's capacity to reduce wrinkles and improve the general texture of the skin.


Because they contain a lot of vitamin C, grapes may support your immune system's defences against viral and bacterial infections, including yeast infections. Grapes, which are rich in antioxidants, may aid in the battle against free radicals, which are chemicals that can harm cells and perhaps cause cancer.

Resveratrol, an antioxidant found in grapes, may prevent cancer by lowering inflammation and preventing the development of cancer cells. In addition to these antioxidants, grapes also contain catechins, quercetin, and anthocyanins, which together may be particularly effective against cancer.

Resveratrol might do more than just fight cancer. It has additionally been demonstrated to aid in heart disease defence. According to a study, people with diets higher in potassium than sodium were less likely to pass away from heart disease than those with diets lower in potassium.

Due to their low glycemic index, grapes won't cause a spike in blood sugar levels. According to studies, grape components may raise insulin sensitivity and lower blood sugar levels, which may improve how well your body uses glucose.


Peaches provide vitamin A, which helps to maintain the health of your lungs and other organs. Peaches also aid immunity through their inherent antibacterial capabilities, which means some of their constituent parts work to ward off bacteria and other pathogens that might sicken humans.

Antioxidants are present in peaches, specifically polyphenols and carotenoids. Antioxidants are known to fight oxidative stress, which is an imbalance between the body's capacity to fight against the negative effects of free radicals and the formation of cell-damaging ones.

The retina and lens are protected by the lutein and zeaxanthin in peaches. It has been demonstrated that these two carotenoids lower the risk of macular degeneration and cataracts, two prevalent eye conditions. Peaches include vitamin A, which also supports strong vision. Even though it is uncommon, a real vitamin A shortage can cause a disorder called xerophthalmia, which can impair daytime vision and cause night blindness.


Unexpectedly, this fruit of the summer can strengthen your immune system and guard you against serious seasonal illnesses like the flu. Given that melon includes significant levels of vitamin C, which is healthy for your immune system, it is feasible. Additionally, vitamin C's capacity to operate as an antioxidant allows it to combat free radicals, which are thought to be a contributing factor in a variety of illnesses, including chronic disorders.

As previously indicated, muskmelon is rich in antioxidants, primarily from vitamins A and C. Antioxidants are effective in fighting cancer cells. As we all know, free radicals, which are a by-product of a bad lifestyle and food, continue to be the primary cause of cancer.

Muskmelon is a great source of minerals, particularly potassium, which can help lower high blood pressure. By doing this, you can prevent several disorders like hypertension, heart attacks, strokes, and other cardiovascular conditions that are linked to high blood pressure. Adenosine, a substance found in muskmelon, is also able to support a healthy heart by avoiding blood clotting inside the circulatory system.


The pomegranate is extremely nutrient-dense. Pomegranates are well known for having a lot of antioxidants. Punicalagins, a particularly potent antioxidant, is specifically present in the pomegranate peel and juice. According to studies, pomegranates have three times as much antioxidants as green tea.

Pomegranates are rich in flavonoids and antioxidants, which are both proven to prevent free radicals from damaging your cells. According to certain studies, pomegranates may help prevent prostate, breast, lung, and colon cancer.

According to early studies, type 2 diabetics who started drinking pomegranate juice saw an improvement in insulin resistance. Pomegranates can help people without diabetes maintain a healthy weight.


Papaya's lycopene may lower the risk of cancer, according to research. People who are receiving cancer treatment might also benefit from it. The anti-cancer effects of papaya may be achieved through lowering free radicals. Furthermore, unlike other fruits, papaya might have certain special properties all its own.

Numerous diseases are characterised by chronic inflammation, which can be fueled by unhealthful eating habits and lifestyle decisions. According to studies, foods like papaya that are high in antioxidants help lower inflammatory indicators.

Vitamin A, C, and E are powerful antioxidants found in large quantities in papayas. Antioxidant-rich diets could lower the chance of developing heart disease. Oxidation of cholesterol is avoided by antioxidants. A blockage that results in heart disease is more likely to form when cholesterol oxidises.


Pear consumption is good for your renal health. Pears' low salt content helps protect you from kidney disease. Patients with kidney illness are unable to keep their bodies' salt and water levels balanced. Keeping a low salt diet is therefore essential to avoiding dialysis and fostering recovery.

Pears are a great source of soluble and insoluble fibre, both of which are necessary for the health of your digestive system. These fibres work by increasing the volume and smoothness of your stool and feeding the healthy bacteria in your stomach. Your body ages healthily and has a stronger immune system thanks to these prebiotics.

Pears are a particularly heart-healthy fruit. Antioxidants found in pears called procyanidins can stiffen heart tissue. Another antioxidant in pear peels called quercetin has anti-inflammatory qualities and helps prevent heart disease by controlling blood pressure and cholesterol levels.

Sapota (Chikoo)

Sapota's naturally occurring fructose and sucrose can provide your body with a tonne of energy. Therefore, if you know you'll have a busy day, fuel up with a sapota before you leave the house. Tannin, which is abundant in sapota and serves as a natural anti-inflammatory, is also present. Once more, eat consistently to notice effects. It regulates your digestive tract and guards against irritable bowel syndrome, a disorder that causes great discomfort in urban India (IBS). Additionally, the sapota's laxative properties due to its dietary fibre content aid in the treatment of constipation.

The sapota is loaded with antioxidants in addition to being high in dietary fibre, vitamins A, B, and C. And as a result, it's claimed to prevent some cancers, such cancer of the oral cavity. It is a good source of minerals such iron, folates, calcium, magnesium, potassium, zinc, copper, phosphorus, selenium, and others that are crucial for supporting a variety of bodily activities, including healthy bone building.


Vitamins C, E, K, and B6 are all present in avocados, along with riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They additionally offer beta carotene, lutein, and omega-3 fatty acids. High quantities of healthy, advantageous fats found in avocados can increase satiety between meals. Consuming fat slows the breakdown of carbohydrates, which aids in maintaining stable blood sugar levels.

Phytochemicals and carotenoids, which may have anticancer qualities, are also abundant in avocados. Studies have revealed that carotenoids in particular may prevent the spread of cancer.

Lutein and zeaxanthin, two compounds found in eye tissue, are present in avocados. They offer antioxidant defence to lessen damage, particularly UV radiation damage. Additionally, the monounsaturated fatty acids in avocados help other advantageous fat-soluble antioxidants like beta carotene to be absorbed. Thus, include avocados in the diet may aid in lowering the chance of getting age-related macular degeneration.


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