BlessWorld Foundation International

Affecting the World Through Health
A Global Health Initiative




Fruits are mature, ripe and edible ovaries of plants. They provide nourishment to animals, may be seed-containing or seedless, sweet or sour tasting, and can be consumed raw or cooked, depending on the type.  There are over two thousand (2,000) varieties of fruits around the world, and some fruits are more likely to grow in some climates or parts of the world. While some fruits are seasonal- being available and affordable only at certain times of the year, others remain available all year round irrespective of seasons. According to Better Health- an Australian health information channel, fruits are grouped based on some similarities as follows:

  • Apples and pears
  • Citrus including oranges, grapefruits, mandarins and limes
  • Stone fruits such as nectarines, apricots, peaches and plums
  • Tropical fruits like bananas, pineapples and mangoes
  • Berries including strawberries, raspberries, blueberries, kiwifruit and passionfruit
  • Melons like watermelons, rock melons and honeydew melons
  • Tomatoes and avocados

The importance and benefits of fruits in a healthy diet cannot be overstated. Many vitamins, minerals and compounds needed for efficient body functioning are naturally occurring in fruits. Fruits have a variety of colours and  similar coloured fruits may contain similar chemical compounds needed for the body. For instance, red fruits such as watermelon and tomatoes contain lycopene- an organic pigment, powerful anti-oxidant and protective carotenoid compound which can prevent some cancers by protecting cells from damage. Additionally, bluish black fruits such as blue and black berries contain anthocyanin- a pigment associated with improved memory, heart health and brain function. Diets rich in anthocyanin may possess anti-inflammatory, anti-diabetic, anti-cancerous and  antimicrobial properties. It is therefore essential to enjoy a vast range of fruit types and colours due to the differences in their nutritional components, providing the body with diverse minerals, vitamins, antioxidants,  and fibre,  for an array of health benefits., 

Notable nutrients present in fruits include vitamin A, vitamin B, vitamin C, Vitamin K, magnesium, potassium, calcium, and folic acid.  The following are some of the many  benefits of Fruits:

  • Regulate blood pressure and blood sugar
  • Prevent overeating by keeping us full longer
  • Facilitate weight loss
  • Promote digestive health and vision
  • Reduce risk of stroke, some cancers and cardiac problems
  • Reduce the risk of diabetes
  • Protect the body from chronic diseases
  • Speed up wound healing

Research shows that nutrients absorbed from fruits are more beneficial than nutrients from supplements due to a higher potency of these nutrients in fruits. Given the extensive benefits of fruits, two servings are recommended daily for a healthy balanced diet. More importantly, it is necessary for these fruits to be of various types and colours to get all possible nutrients. The following serving methods and  tips are helpful to  incorporate fruits into daily diet:

  • Enjoy lots of fruit  salad
  • Buy fruits when they are in season for affordability
  • Explore canned and dried fruits options
  • Snack on raw fruits
  • Try new fruits and eat a variety of colours

Diets devoid of, or lacking sufficient amounts and varieties of fruits can cause deficiencies in essential vitamins and nutrients needed by the body. For instance, scurvy, bleeding disorders and night blindness are diseases associated with deficiency of vitamins and minerals. These can be prevented by eating a fruit-rich balanced diet.

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