13 Fruits to add in your diet plan

diet plan

Fruits are a rich source of vitamin, minerals, fibers and phytonutrients, which is why it is the healthiest food you should eat. Consuming food on a regular basis just not maintains your health, but it can also help you reduce weight. 

It’s a known fact that fruit benefits health. Eating fresh fruit is an important factor in disease prevention, and certain fruits stand out for their robust nutrient content and associated benefits. 

Below are 13 types of fruits to include in your diet plan.

  1. Strawberries

Strawberries are high in antioxidants like vitamin C, anthocyanin, phenolic acids, and flavonoids. The research was conducted, which proves that eating strawberries can reduce risk of heart diseases, lower inflammatory markers and increase fiber intake and all of which can prevent heart disease and certain types of cancer. 

  1. Grapes

Despite their sizes, grapes are packed with nutrients which are beneficial to health. There are many varieties of grapes. Some types of grapes are highly antioxidants than others. Grapes have antioxidant properties like caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid, and rutin.  Eating grapes also help in reducing the risk of heart disease and certain types of cancer.

  1. Apples

Apples are associated with various types of health benefits, and they can also reduce the risk of colorectal cancer. Apples are an excellent source of flavonoid antioxidants which can cure varieties of disease. They are linked to lower the risk of diabetes and can also prevent cancer. Antioxidants present in apples may help fight asthma. To some extent, consuming apples also helps in losing weight.  So if you are in the process of weight lost, then including apples in your diet plan can help you.

  1. Peaches

Eating freshly peeled peaches has incredible benefits. Fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products. Peaches also consist of phytonutrients like phenolic acids, and carotenoids, peaches provide a good source of fiber, vitamin C and provitamin A and potassium. 

  1. Avocados

Avocados have numerous health benefits. These creamy and delicious fruits are rich in nutrients like fiber, fat, potassium, magnesium, folate and vitamin C and Vitamin K1. A study shows that consuming avocado can help in reducing weight, blood sugar level, and heart disease factors like LDL (bad) and cholesterol.  Besides benefiting health, avocado is also useful for skin. Using avocado as a face pack helps in keeping skin healthy.

  1. Blueberries

Blueberries have antioxidants properties and are also rich in anthocyanins which are plant pigments that account for up to 60% of their total polyphenol compounds. These berries are also packed with antioxidants and phytoflavinoids, potassium, vitamin C, which is why most of the doctors and nutritionists suggest eating them. As blueberries are packed with all these nutrients, they can also prevent heart disease and cancer.

  1. Cherries

Cherries are highly rich in Vitamin C and polyphenol antioxidants and have properties of anti-inflammatories. Taking both sweet and tart cherries are equally associated with many health benefits. Consuming cherries can reduce oxidative stress, inflammation, blood pressure and VLDL cholesterol.  Also, cherries can help in controlling long-term blood sugar. 

  1. Blackberries

Blackberries are found in jams, juices and purees. These berries are a source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins and flavonols. A study shows that consuming blackberries on a daily basis can improve blood flow and increased blood levels of phenolic antioxidants which can improve the health of the heart.

  1. Raspberries

Raspberries are an excellent source of fiber compare to other fruits and vegetables. Additionally, raspberries are also high in polyphenol antioxidants. Consuming these berries can also reduce the risk of heart disease.

  1. Pomegranates

Pomegranates have components like ellagitannins, anthocyanins and organic acids which give them potent antioxidant activity. As pomegranates are a rich source of so many nutrients, they can help in reducing the risk of various diseases. Pomegranates juice and extracts can help in reducing oxidative stress, blood pressure, LDL (bad), cholesterol, triglycerides, inflammation and muscle damage. 

  1. Mangos

Mangos are full of antioxidants properties including, gallic acid, quercetin, ellagic acid, carotenoids lutein, alpha-carotene, and beta carotene, which give the fruit its yellowish hue. Additionally, mangos are also rich in fiber and can help in promoting healthy bowel movement.

  1. Lemons

Lemons are used to adding flavor to food or drink. This citrus fruit is rich in vitamin C, essential oils and polyphenol antioxidants. Try drinking lemon water daily to keep the body hydrated and can also reduce the risk of blood pressure. 

  1. Watermelons

Watermelon is loaded with fiber, vitamin C, provitamin A, and antioxidants. Also, watermelon is a rich source of the amino acid L-citrulline. L-citrulline is essential for the synthesis of nitric oxide, a molecule that’s important for blood vessel dilation and other bodily functions.

Including all these fruits in your diet plan may not be possible so try adding as many as possible in your diet plan. Taking these fruits in lunch  can be great idea. 


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