"Fruits contain important vitamins, minerals, fiber and antioxidants," said Lauri Wright, Ph.D. and head of nutrition and diet at North Florida University.
Nutritional content of fruits contributes to reducing the risk of chronic diseases and also to maintaining a healthy weight. For example, a review of several studies in 2017, published in the International Journal of Epidemiology, found that 200 grams of fruit consumed each day contributes to a 10 percent reduction in the risk of heart disease -vascular and 18% of the risk of vascular accident.
"You will get the most benefits if you eat a variety of fruits," continues Dr. Lauri Wright. If you want to have a certain nutritional level, there are certain fruits that must be kept constant in the diet.
Antioxidants. An antioxidant is a substance that protects cells against free radicals, which are unstable molecules created during the oxidation process of metabolism. Free radicals can play an important role in the development of brain injury, heart disease, cancer and other diseases.
Some experts say that very colorful fruits – especially red and orange, such as plums, cherries and berries – contain a large amount of antioxidants. These types of fruit contain antioxidants called anthocyanins (to determine fruit pigment) that help reduce the risk of cardiovascular disease. A study published in The BMJ in 2016 revealed that people who consumed anti-oocytes, mostly made from berries, took less weight over a 24-year period compared to those who consumed less.
Also citrus fruits are rich in vitamin C, apricots and melons contain beta-carotene, and apples, quercitin, to protect the respiratory system and reduce allergic reactions. "Despite the name, different antioxidants have different roles depending on what radicals they are suppressing, depending on the cells and tissues they contribute, and what functional benefit they bring to the body," said Jeffrey Blumberg, a doctor and researcher at Friedman School of Nutrition Science and Policy, Tufts University, Boston. "If you want to get the amount and variety of antioxidants that Mother Nature offers, you have to consume different amounts of different fruits every day," he continued.
Potassium. Potassium contributes to the health of the nervous and muscular systems, including the heart. Consuming fruit containing potassium contributes to good functioning of the cardiovascular system. "Potassium helps alleviate the negative impact of sodium," says Dr. Lauri Wright. Consuming foods that contain more potassium and less salt help maintain good blood pressure and help reduce the risk of heart disease.
On a normal day, less than 25% of men and 1% of women consume the recommended amount of potassium per day – 4, 700 mg. All fruits contain potassium, but those with a higher amount are: bananas (422 mg,