### Fruits that are good for you: Include them in your diet

                     (( Fruits are packed with vitamins, ))

minerals and antioxidants. Include a variety fruits in your daily diet to improve your health and immune system. You can also reduce your risk for chronic diseases. Check out some of the most healthy fruits that you can include in your diet. # 1. **Apples** Apples are a popular fruit around the globe. Apples are high is dietary fibre, particularly pectin. This type of soluble dietary fiber may lower cholesterol, regulate blood sugar and improve digestion. Apples contain flavonoids and other antioxidants that have anti-inflammatory effects. They may also reduce the risk of developing heart disease. # 2. **Berries** Strawberries are rich in antioxidants and packed with nutrients. Blueberries, for example, are high in manganese, vitamin C and vitamin K. The high anthocyanin content of blueberries may also help to delay cognitive aging. Strawberries contain a lot of manganese, vitamin C, and polyphenols. They are also linked to a better heart due to the high content.  3. **Bananas** Bananas, a fruit that is convenient, nutritious, and rich in vitamin B6, potassium and vitamin C, are important for maintaining normal blood pressure. Bananas contain fiber, which aids in digestion and can help to control blood sugar. Bananas contain resistant starch that acts as a probiotic and feeds the good bacteria in your gut. # 4. **Oranges** Oranges contain a high amount of vitamin C, which is essential for skin health and immune function. It also helps absorb iron from plant foods. Oranges are rich in fiber, in particularly soluble fiber. This may lower cholesterol and improve digestion. Oranges also contain flavonoids which have anti-inflammatory effects and may protect the heart.

                                                 (( # 5. **Avocados** ))

Avocados are technically fruits, but they stand out for their high content of healthy fats. Avocados are high in monounsaturated fatty acids, especially oleic, which is linked to improved heart health and reduced inflammation. Avocados contain potassium, fiber and vitamins C E and K. They are also rich in vitamins is minerals. # 6. **Grapes** Grapes are rich in antioxidants such as resveratrol. This substance has been studied to see if it can reduce the risk of cancer and heart disease. Grapes contain vitamins C and K, as well as phytonutrients with anti-inflammatory and antioxidant qualities. # 7. Citrus Fruits: Lemons, Limes and Grapefruit Citrus fruits such as lemons, limes and grapefruit have a high content of vitamin C, which helps with immune health, skin vitality and wound healing. Grapes contain antioxidants such as flavonoids and Lycopene that may help reduce the risk of chronic illnesses like cancer and heart disease. Citrus fruits are rich in soluble fiber, which helps to lower cholesterol and improve cardiovascular health.

                                                (( # 8. **Pineapple** ))

Pineapple is a delicious tropical fruit, but it is also packed full of nutrients. The pineapple is rich in vitamin C, manganese and bromelain - an enzyme that has anti-inflammatory properties and benefits for digestion. Bromelain may reduce inflammation, aid digestion and help in recovery after sports injuries. #### 9. **Pomegranate** Pomegranates have bright red seeds with a high content of antioxidants. Polyphenols are abundant in these fruits, and have shown to be heart-protective. They may also in reduce the risk of cancer. Pomegranates have anti-inflammatory properties and can improve memory and cognitive functions. # 10. **Kiwi** The kiwi is a small, but nutrient-rich fruit. It's rich in folate, potassium, folate in and vitamin C. The kiwi fruit is a good source of fiber, and it contains an antioxidant called actinidin that helps digestion by breaking down protein. The high amount of vitamin C in kiwi boosts your immune system and the fiber helps with digestion. # 11. **Papaya** The papaya fruit is rich in vitamin A, C, folate and fiber. It contains papain, an enzyme that aids in digestion and is anti-inflammatory. Its high antioxidant content, which includes beta-carotene helps to protect the skin.

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