Useful fruits that should be in your diet


Stocksy United/Kirsty Begg Mangoes, often known as the “king of fruits,” are high in potassium, folate, fibre, and vitamins A, C, B6, E, and K. They’re also high in plant polyphenols, which have anti-inflammatory and antioxidant properties .

Mangoes, in particular, are high in mangiferin, a powerful antioxidant. It has been demonstrated in studies to protect the body from chronic diseases such type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and cancer .

Mangoes also contain fibre, which promotes regular bowel motions and improves digestive health .


Stocksy United/Kristin McKee Watermelon is a nutrient-dense summertime treat. Antioxidants including vitamins A and C, beta carotene, and lycopene are abundant in it. It also has a high potassium and magnesium content.

Watermelon, in particular, has a good source of lycopene, a pigment that gives watermelon its pink-red colour. Low levels of oxidative stress and inflammation have been linked to a lycopene-rich diet. Heart disease, cancer, and type 2 diabetes may all be reduced by the vitamin. Lycopene and beta carotene, for example, may give minor UV protection, lessen the risk of sunburn, and help your skin heal faster.

Dragon fruit‏

Also known as pitaya or pitahaya, ‏dragon fruit‏ is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E. It’s also an excellent source of carotenoids, such as lycopene and beta carotene (‏26).

People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries. 


Cherries‏ are a great source of fiber and potassium, both of which are important for heart and gut health. 

They’re also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress.‏

Furthermore, they’re a good source of serotonin, tryptophan, and melatonin, which support good mood and sleep. 


Konstantin Trubavin/Westend61/Offset Images‏

Strawberries‏ are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a good source of vitamin C, folate, and manganese .

They’re full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.‏

In particular, they’re high in anthocyanins, ellagitannins, and proanthocyanidins, which studies have shown reduce the risk of chronic disease. 

Furthermore, they have a low glycemic index, meaning they won’t significantly affect your blood sugar levels 


One of the most popular fruits, ‏apples‏ are chock-full of nutrition.‏

They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health (‏2, 3, 4).

In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders. 

Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.‏


Pineapple‏ is one of the most popular tropical fruits.‏

One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese. 

Manganese supports metabolism and blood sugar regulation and acts as an antioxidant. 

Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties. 

Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats. Anecdotal sources also claim this enzyme may support digestion, though there’s limited research on this. 

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