How Fruit Can Help Prevent Chronic Disease

Fruits are some of the most nutritious foods on the entire planet. They are loaded with essential vitamins and minerals to help our bodies function correctly and fuel us through the day. The nutrients provided by fruit also work to keep us healthy by boosting our immune system and lowering our risk for chronic diseases like cancer and heart disease. Fruit is most prominently known to reduce our risk of cancer, diabetes, heart disease, and stroke. Fruits are an excellent source of fiber that reduces biomarkers in our body, such as cholesterol, which are hallmarks of heart disease, diabetes, stroke and promote proper digestion. Fruits are also packed with antioxidants, which give them their vibrant colors and work to prevent cancer in our bodies by neutralizing dangerous molecules that we are exposed to in our environment. Many fruits have powerful anti-inflammatory properties as well. Chronic inflammation can lead to all of the previously mentioned diseases, so fruit helps keep inflammation low in our body; improving our immediate and long term health! According to the American Heart Association, you should try to have 4 servings of fruit a day.

Apple

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Digestion, Mental Health, Gut Health, Immune Health, Cardiovascular Health, Energy, Productivity, Weight Loss

Significant Source of:

Antioxidants, Fiber, Vitamin C, Prebiotic

Apricot

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Digestion, Immune Health, Cardiovascular Health, Vision

Significant Source of: 

Antioxidants, Fiber, Vitamin A, Vitamin C, Potassium

Avocado

Prevent:

Cancer, Diabetes, Heart Disease, Hypertension, Stroke

Promote:

Anti-Inflammatory, Digestion, Immune Health, Cardiovascular Health, Gut Health, 

Significant Source of: 

Antioxidants, Copper, Fiber, Folate, Magnesium, Manganese, Potassium,Vitamin C, Vitamin K, 

Banana

Prevent:

Cancer, Diabetes, Heart Disease, Hypertension, Stroke

Promote:

Brain Function, Cardiovascular Health, Digestion, Gut Health, Immune Health

Significant Source of:

Fiber, Magnesium, Manganese, Potassium, Riboflavin,Vitamin C, Vitamin B6,

Blackberry

Prevent:

Alzheimer’s, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Digestion, Immune Health, Cardiovascular Health, Weight Loss

Significant Source of:

Antioxidants, Copper, Fiber, Manganese,  Omega 3s, Vitamin C, Vitamin K,

Blueberry

Prevent:

Alzheimer’s, High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Anti-Inflammatory, Digestion, Brain Function, Cardiovascular Health, Energy, Fiber, Immune Health, Memory, Weight Loss

Significant Source of:

Antioxidants, Fiber, Manganese, Omega 3s, Potassium, Vitamin C, Vitamin K

Cantaloupe

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Immune Health, Vision

Significant Source of:

Antioxidants, Potassium, Vitamin A, Vitamin C

Cherry

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Anti-Inflammatory, Antioxidants, Digestion, Immune Health, Joint Aches, Mental Health, Muscle Soreness

Significant Source of: 

Antioxidants, Fiber, Vitamin C

Coconut

Prevent:

Heart Disease, Alzheimer’s

Promote:

Cardiovascular Health, Mental Health

Significant Source of:

Copper, Fiber, Iron, Manganese, Selenium

Cranberry

Prevent:

Cancer, Heart Disease, Urinary Tract Infections (UTIs)

Promote:

Cardiovascular Health, Digestion, Immune Health, Urinary Health

Significant Source of:

Antioxidants, Fiber, Manganese, Vitamin C

Date

Prevent:

Alzheimer’s, High Blood Pressure, Cancer,  Heart Disease

Promote:

Anti-Inflammatory, Brain Function, Cardiovascular Health, Digestion, Prebiotic

Significant Source of:

Antioxidants, Fiber, Magnesium, Potassium,Vitamin B6

Elderberry

Prevent:

Cancer, Diabetes, Heart Disease, Infection, Stroke

Promote:

Anti-Inflammatory, Cardiovascular Health, Immune Health

Significant Source of:

Antioxidants, Fiber, Iron, Omega 3s, Potassium,Vitamin B6, Vitamin C

Fig

Prevent:

High Blood Pressure, Cancer, Heart Disease, Osteoporosis, Stroke

Promote:

Bone Health, Cardiovascular Health, Digestion, Hair Health, Skin Health

Significant Source of:

Antioxidants, Calcium, Copper, Iron, Fiber, Magnesium, Manganese, Phosphorus, Potassium, Protein, Vitamin K

Grapefruit

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Weight Loss

Significant Source of:

Antioxidants, Fiber, Vitamin A, Vitamin C

Grapes

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Anti-Inflammatory, Antimicrobial, Brain Function, Cardiovascular Function, Vision

Significant Source of:

Antioxidants, Vitamin C, Vitamin K, Copper

Guava

Prevent:

Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health. Digestion, Weight Loss, Vision, Skin

Significant Source of:

Antioxidants, Copper, Fiber, Folate, Manganese, Potassium, Vitamin A, Vitamin C

Honeydew

Prevent:

Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Immune Health, Vision

Significant Source of:

Vitamin C, Potassium

Kiwi

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Antioxidants, Cardiovascular Health, Digestion, Immune Health, Gut Health, Vision

Significant Source of:

Antioxidants, Copper, Fiber, Folate, Omega 3s,Potassium, Vitamin C, Vitamin E, Vitamin K

Lime

Prevent:

Cancer, Diabetes, Heart Disease, Infection, Stroke

Promote:

Cardiovascular Health, Digestion, Immune System, Weight Loss

Significant Source of:

Antioixidants, Fiber, Vitamin C

Lemon

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Nutrient Absorption, Weight Loss

Significant Source of:

Antioxidants, Fiber, Vitamin C

Mango

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Gut Health, Immune Health

Significant Source of:

Antioxidants, Fiber, Vitamin A, Vitamin C, Vitamin B6

Orange

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health

Significant Source of:

Antioxidants, Fiber, Potassium, Vitamin C

Papaya

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health

Significant Source of: 

Antioxidants, Fiber, Potassium, Vitamin A, Vitamin C, Folate

Passion Fruit

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Gut Health, Vision

Significant Source of:

Antioxidants, Copper, Fiber, Iron, Niacin, Phosphorus, Potassium, Riboflavin,Vitamin A, Vitamin B6, Vitamin C

Peach

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Vision

Significant Source of:

Antioxidants, Vitamin A, Vitamin C

Pear

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Gut Health

Significant Source of:

Antioxidants, Fiber, Vitamin C

Pineapple

Prevent:

Cancer, Diabetes, Heart Disease, Infection, Joint Pain, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Muscle Recovery

Significant Source of:

Antioxidants, Manganese, Vitamin C

Plum

Prevent:

Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Vision

Significant Source of:

Fiber, Vitamin A, Vitamin K

Pomegranate

Prevent:

High Blood Pressure, Cancer, Diabetes, Heart Disease, Infection, Stroke

Promote:

Anti-Inflammatory, Antimicrobial, Athletic Performance, Cardiovascular Health, Digestion, Gut Health, Memory

Significant Source of:

Antioxidants, Copper, Fiber, Folate, Manganese, Phosphorus, Potassium, Thiamin, Vitamin B5, Vitamin B6, Vitamin C, Vitamin K

Pumpkin

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Weight Loss, Skin Health

Significant Source of

Antioxidants, Cardiovascular Health, Immune Health, Vision

Raspberry

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Anti-Inflammatory, Cardiovascular Health, Digestion, Gut Health, Weight Loss

Significant Source of:

Antioxidants, Manganese, Omega 3s, Vitamin C, Vitamin K

Strawberry

Prevent:

Cancer, Diabetes, Heart Disease, Stroke

Promote:

Cardiovascular Health, Digestion, Immune Health, Skin Health, Weight Loss

Significant Source of:

Antioxidants, Fiber, Manganese, Vitamin C

Watermelon

Prevent:

Cancer, Diabetes, Heart Disease

Promote:

Anti-Inflammatory, Cardiovascular Health, Hair Health, Vision, Skin Health

Significant Source of:

Antioxidants, Vitamin A, Vitamin C

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