We are recommended to eat a lot of fruit and vegetables as part of a good healthy balanced diet.  Fruits and Vegetables are known to reduce a variety of chronic, non-communicable diseases, including hypertension, diabetes, cardiovascular diseases, stroke, cancer and obesity. Over the years, studies have shown that increased fruit and vegetable consumption actually reduces the risk of cancer. Research information has consistently confirmed that eating a lot of vegetable protects against cancers of the oral cavity, pharynx, oesophagus, colon, and lung. In America, poor intake of fruit and vegetables has also been linked to the metabolic syndrome.

It has also been proved that munching on greens and fruits can contributes significantly in the displacement of foods that are high in saturated fats, salt or sugar in the diet, which when consumed in excess are known to promote diseases of lifestyle. High fruit and vegetable intake has been linked to decreased rates of premenopausal bone loss in women.

You therefore need to significantly increase your fruit and vegetables intake. You should regularly eat a wide variety of fruit, particularly, oranges, mangoes, pears, bananas, pineapple, apricots, citrus fruit, berry fruit, strawberries, raspberries, blackcurrants, blueberries, exotic fruit, passion fruit, papaya, citrus fruit, berry fruit, strawberries and peaches. If possible, you should always try to pick fruits that are in season and eat them raw so as to increase vitamin and mineral intake.

You should note that cooked, canned and frozen fruit are also quite high in nutrients. As a matter of fact, it has been claimed that frozen fruit contains more vitamins than fresh fruit. It has also been argued that Fruit canned in fruit juice has less sugar than that canned in syrup, and hence it has a more fruity flavour.

Now let me discuss with you a number of fruits that I seriously recommend.


AppleApples contain the fiber pectin, which is a soluble, fermentable and viscous fiber. Pectin, is found in many fruits, and is widely used as a thickener in commercial food preparation. According to a study published in the “Integrative Cancer Therapies” journal -2010, Pectin inhibits prostate cancer.

Also, chewing apples reduces the risks of tooth decay by lowering the levels of bacteria in your mouth. Apples are also essential in the reduction of cholesterol. The soluble fibers that are found in apples bind with fats in the stomach, thus reducing cholesterol levels.  The British National Health Service states that, a diet that is high in fiber can help prevent the development of certain diseases and it also prevents the amount of bad cholesterol in your blood stream from rising. Making apples a part of your regular diet will make your heart a lot healthier, enable you to control your weight and it will also boost your immune system.


guavaA portion of fresh guava can contain over five times the Reference Nutrient Intake levels of vitamin C. Guavas contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds, that are crucial in the prevention of various illnesses such as cancers.  Guavas are also a useful source of fibre. Research has also proved that guavas help in the treatment of high blood pressure, diarrhea, dysentery, constipation, skin care, and can also help you to lose weight.

The hard, edible seeds in the fruit are high in vitamins as is the sweet juicy flesh, so you should try to eat them too. Guavas that are slightly green, but still tender with some aroma, will ripen at room temperature, so buy them if that is all that is available.


WatermelonWatermelons are another important fruit that should regularly feature in your daily diet. The fruit significantly improves the health and performance of your heart.  According to a study conducted by Florida State University physiologist Arturo Figueroa, postmenopausal women experienced improved cardiovascular health after six weeks of taking watermelon extract supplements containing, citrulline and arginine.  Figueroa conducted another study in 2012 and found that such melon supplements helped alleviate high blood pressure in obese, middle-aged adults.

It has also been claimed that melons help in the fight against cancer. The fruit is said to contain lycopene, which is an antioxidant that is frequently associated with the prevention and treatment of prostate cancer. Scientists are however still investigating such an association.

Watermelons also help improve sexual vitality in men. The fruit contains red amino acid, citrulline, which help to expand blood vessels, meaning more blood will reach the male organ hence resulting in erection.


grapesGrapes are another highly important fruit that you need to put into your daily diet.  It is said that a cup of grapes, with about 100 calories, provides more than a quarter of the daily recommended values of vitamins K and C.  Grapes also contain ellagic acid which is said to help in the prevention of cancer. The fruit also contains boron, a mineral believed to play a role in bone and joint health. Grapes are also said to have a phytonutrient called resveratrol, which is an antioxidant that is claimed to help in the cure of cancer and heart disease. Grape seeds are also said to be full of vital antioxidants.

Grapes also help cure a wide variety of diseases such as migraine, alzheimer’s disease, and Indigestion. Grapes also help in the fight against kidney disease, high blood pressure, swelling, anaemia, fatigue, insomnia. Grapes are rich in iron and hence can help ease renal anaemia. This is because damaged kidneys cannot produce enough erythropoietin to stimulate the bone marrow to produce red blood cells.

This list is by no means exhaustive. I have decided to mention just a few fruits here because it is really pointless for me to list a hundred fruits and their benefits. What you need to know is that different fruits have different forms of health benefits. These mentioned here can form the basic core of your fruit and vegetables diet and so you can develop it from there.  

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