Health Benefits of Fruits

Nrs Oke Ololade

This week, we shall shift our attention to some common fruits available around us, that are of immense benefits to our body and can help boost our immunity and make us stay healthy. Naturally, there are thousands of fruits available for our consumption, but we shall only focus our attention on five (5) for the purpose of understanding their benefits to our health. These 5 are the common fruits that are needed by our body on daily basis. Judging from the current economic situation in the country, the costs of food items and particularly if you must have a meal so rich in balanced diet, are quite expensive. So, it is advisable for individual household members to look the way of regular high fruits consumption, in order to stay healthy and fit.

Here is a list of some common fruits around us and their health benefits.


Orange is known to have several health benefits and is among the most popular fruits around the world.

Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. They’re mainly available in two categories — sweet and bitter, with the former being the type most commonly consumed. Generally an orange should have smoothly textured skin and be firm and heavy for its size. These will have higher juice content than those that are either spongy or lighter in weight.

Benefits of eating oranges:

  • High in Vitamin C

Oranges are an excellent source of vitamin C. One orange offers 116.2 per cent of the daily value for vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get of free radicals that cause damage to our DNA.

  • Healthy immune system

Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections.

  • Prevents skin damage

Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!

  • Keeps blood pressure under check

Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.

  • Controls blood sugar level

Fibre in oranges help by keeping blood sugar levels under control thereby making consumption of oranges, a healthy snack for people with diabetes. Moreover, oranges have simple sugars. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many oranges in one go. Eating too much can spike insulin and may even lead to weight gain.

  • Good eye health

Oranges are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related mascular degeneration, which in extreme cases can lead to blindness. It also helps eyes to absorb the light.

  • Safeguards against constipation

Oranges have both soluble and insoluble fibre. This helps in keeping your intestines and stomach function smooth, preventing irritable bowel syndrome. Additionally, the fibre helps treat constipation .


Pawpaw also known as papaya, are appreciated only as the knowledge of its nutritional content is made known.

Papaya contains dietary fibres , folate, vitamin A, C and E. It also contains small amount of calcium, iron, riboflavin, thiamine and niacin.

Pawpaw is very rich in antioxidant nutrients flavonoids and carotenes; very high in vitamin C plus A, and low in calories and sodium. It also contains the following:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Calcium
  • Iron
  • Riboflavin
  • Thiamine
  • Niacin

Owing to the above information, it becomes easy to understand why pawpaw is reputed amongst other fruits for being the most beneficial when it comes to health.


Apple is a power food packed with soluble fibre that helps in controlling insulin levels, cleanses and detoxifies the body, helps in eliminating heavy metals like lead and mercury. The pectin in this red delicious apple fruit helps to reduce cholesterol levels by lowering insulin secretion. An apple has only 50-80 calories and no fat or sodium. This fruit is power packed with vitamins CA and flavonoids and small amounts of iron, calcium and phosphorus. You can eat an apple or add it into your desserts or drink a good glass of juice. Always remember that “An apple a day, keeps the doctor away.


Banana is a very popular and staple fruit that is often eaten by many of us. Besides being a good source of carbohydrates, fibre, magnesiumvitamin C, potassium and vitamin B6, this fruit boast benefits other benefits. One amazing thing about banana is that it has a natural sweet taste, cheap to buy and always available throughout the year. It is casually eaten for its taste, texture and gives fullness to the stomach when eaten. This is a caloric dense fruit and makes one feel energetic.

The potassium and magnesium available in this fruit aid in maintaining normal blood pressure and heart protective, while the high potassium content also promotes bone health. It has an antacid effect and is said to protect against stomach ulcers.


An excellent summer fruit to indulge on, fresh, very juicy, and a rich source of nutrientsvitamin and minerals. It is also incredibly hydrating as it contains about 92% water hence is naturally low in fat. Watermelon is rich potassium and helps to retain calcium in the body resulting in stronger bones and joints. Overall there are many fresh fruits contain high amounts of vitamin C.

Hence, making these fruits a part of your daily diet would provide with the required nutrients to the body and keeps the body hydrated. Eating fruits improves blood circulation, improves digestive system, gives an amazing glow to the skin and shine to the hair and promotes the overall health.

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