Fruits are naturally sweet, colourful, high in vitamins and fiber and low in calories and fat. Modest increase of one or two serving of fruit per day can reduce your susceptibility to many diseases. They are ideal snack.

Fruits are rich of antioxidants, vitamin C and photochemical. Antioxidants destroy harmful substances in the body, called free radicals, which can build up and cause cancer. Of particular interest are two types of photochemical - flavonoids and polyphenols which together have a powerful antioxidant quality. In addition, other photochemicals in fruit have been found to be anti-allergenic, anti-carcinogenic, anti-viral and anti-inflammatory.

Fruits is integral part of healthy diet. They are 100% cholesterol free and up to 80% water. Eating fruits as often as possible throughout the day will help booster the nutritive value of your diet. It is better to eat fruits with skin rather than its juice, in order to receive the maximum amount of fibre and nutritional benefits. 

Here you can see several examples of the vitamin, mineral and fibre content in commonly eaten fruits.:

Increase your fruit intake. They are ideal snacks, delicious and nutritious, and require little or no preparation. It is very easy to take an apple or banana with you to work or when you go out for the day.

You have to get your daily minimum of five servings of fruits and vegetables in this way. In addition to eating familiar types of fruits, you have to try some of the more exotic and unusual varieties available from your supermarket, such as mangoes, mangostine, figs, lychees, and rambutan.

Fruits can be include easy in your daily meals-breakfast, lunch and dinner like in wide variety of interesting ways.

Eat Your Colors
Fruits and vegetables come in a rainbow of colors. Eat a variety of colorful fruits and vegetables every day — red, yellow/orange, white, green and blue/purple. These may lower the risk of some cancers. Dried fruits can be found in each of the color groups.

Dried fruits

When fruits is dried or dehydrated, most of the nutrients are concentrated in the remaining solids. This is why the dried fruits have more nutrients and more calories by weight than fresh fruits. Some light coloured dried fruits like apples, apricots, peaches pears and sultans are treated with sulphur-based preservatives to prevent discoloration. People who have asthma or allergies may be sensitive to sulphured foods and so should be cautions when eating treated dried fruits. You have to chose to eat unsulphured dried fruits.

Dried fruit is well packed with vital vitamins and minerals such as vitamin C, vitamin A, B6, potassium and magnesium. Dried fruits are high in dietary fiber that aid against corpulence, high blood pressure and factors that contribute to the chance for heart disease. The benefits of dried fruit are plentiful. They make great additions to any entrée or as a tasty snack for anytime.

Soaked or cooked, they can be used to top hot or cold breakfast cereals, make stuffing or compotes or be added to baked goods.

FACTS
* high in fibre and complex carbohydrates
* contain minerals and vitamins necessary for vitality and life
* is an excellent natural supplement for women during pregnancy.
* widely used in baking, confectionery, breakfast cereals and manufacturing, adding a combination of sweetness and moisture.
* used to make a tasty sauce, mixed, chopped, plumped in juice, alcohol, milk and even tea!
* can be eaten any time of the day
* is a healthy snack - an alternative natural sweetener full of vitamins and minerals.

Best fruits

Fruits are rich of vitamins and minerals, especially vitamin C, potassium and fiber.

Acai  contains powerful phytonutrients and antioxidants, which coupled with a variety of other nutrient rich fruits. Another benefit is that acai berries contain nearly 10 times the antioxidants of the common grapes, and two times the antioxidants of blueberries. This Brazilian berry, Acai, is considered by many acai enthusiasts to have the highest nutritional value of any fruit onearth. With the protein profile of the common egg and the critical yet essential fatty acid profile of olive oil, Acai is considered by many, to be one of the world’s top Super Foods. Potassium is the mineral most abundant in the Acai. Acai is also rich in copper, and unusually high in manganese. Only a small portion supplies far more than the body needs of this ultra-trace mineral.  Acai berrie can provide the necessary nutitional support to many parts of your body; helping to reduce illness and disease. Only utnil recent months has Acai received acclaim in North America, however Acai has been a well known source of health and vitality to the people of the Amazon for many decades. In Brazilian herbal medicine, the oil of the Acai fruit is used to treat diarrhea; an infusion of the grated fruit rind is used as a topical wash for skin ulcers; and, the fruit seeds are crushed and prepared in an infusion for fevers.

Apples The skin of this refreshing fruit is an excellent source of fibre. and delicious, apples are also very nutritious and offer many health benefits. Apples contain essential nutrients—nutrients that the body needs to obtain from food—such as Vitamins A, B, and C, and minerals like iron, magnesium and potassium. In addition, eating apples has been linked to weight loss and reduced risk of heart disease and certain cancers (lung, prostate, colon). They also helps maintain good cholesterol levels because apples are a good source of fiber, which reduces cholesterol and aids in digestion. Flavonoids promote heart health by reducing platelet adhesion in arteries, lowering cholesterol, and relaxing and dilating arteries. A medium apple has 47 calories.

Apricots They are full of potassium and iron, as well as vitamins A, C and E. Due to a short life span once picked, most apricots are dried or canned. Apricot has high mineral content, that makes it beneficial in cases of anemia, tuberculosis, asthma, bronchitis, and toxemia. Apricot contain lycopene, this substance can help prevent cancer and help to protect LDL cholesterol from oxidation, which may help prevent heart disease. Apricot is high in vitamin A, that is why it is very helpful in the removal of skin pimples and other skin disorder. A fresh apricot has 12 calories

Bananas Considered by many to be a great power snack is quite popular with active people. For their size, they pack quite the carbohydrate punch, and contain healthy sugar. Bananas are also a great source of potassium and fiber also vitamins and minerals. Potassium and magnesium help for lower blood pressure. This fruit is usually available throughout the year. Technically a herb and not a fruit a medium banana (100g) contains 95 calories.

Blackberries  They are credited with helping to prevent cancer and heart disease. The fruit is high in dietary fibre, carbohydrates and polyunsaturated fats. These factors make blackberries a heart-friendly fruit. Apart from these, the fruit is also an abundant source of vitamins, antioxidants and minerals. Nutrients such as Vitamin A, Vitamin C, potassium and calcium are present in blackberries. Its low fat contribution is another advantage for which obese people are advised to make it a part of their snacks. Rich of  vitamin C, folate, fiber, manganese, potassium. Blackberries are considered to be an astringent because of their high tannin content. Studies show that tannins tighten tissue, lesson minor bleeding, and may help to alleviate diarrohea and intestinal inflammation. A unique benefit of blackberry consumption is that they result in the formation of considerable quantities of phenolic acids. These health-beneficial acids are anti-oxidant compounds. The phenolics present in blackberries include anthocyanins, ellagic acid, hydrocaffeic acid, p-coumaric acid, rutin, gallic acid and cinnamic acid. Contains 25 calories in 100g.

Blueberries  Blueberries are known for their very high antioxidant content and anti-aging properties.  This delicious fruits help prevent urinary tract infections. They make the ideal snack for anyone trying to lose weight while maintaining a healthy diet. Blueberries help to promote brain health and prevent high blood pressure and aid the body's defenses against infection. Several researches indicate blueberry's potential anti-aging and anti-inflammatory effects. It may also delay or prevent onset of cancer and neurodegenerative diseases such as memory loss and Alzheimer’s disease.  Blueberry also helps lower LDL cholesterol (a cause for stroke and cardiovascular heart disease), reduce the risk of urinary tract infection, and improve eye vision.  Contains 50 calories in 80g.

Grapes Red grapes contains antioxidants that can protect against cancer.  The skin of red grapes is a rich source of anthocyanins, potent antioxidants that contribute to the red color of the fruit. Red grapes are usually crushed whole, meaning the anthocyanins are transferred to resulting wine and juice. To make most white wine or white grape juices however the skins are separated from the flesh. That situation led to the conventional belief that red wines and red grape juice are healthier for the heart than white. It's possible that the antioxidant potential of skin and flesh of grapes are comparable with each other despite of the fact that flesh does not possess any anthocyanin activities. Contains 48 calories in 80g.

Grapefruit  Whether you choose a plain, pink or red grapefruit, there are a number of benefits to be had. They possess a soluble fiber, which can help to lower blood pressure and cholesterol. The red and pink varieties contain potassium, calcium and beta-carotene. The grapefruit is also known as a digestive aid. So if you’re in the habit of having a grapefruit now and then with breakfast, you should stick with it. Grapefruit can help in weight loss, since it is low in sodium, high in fat burning enzymes. Low sodium intake can help flush out excess water that is caused by high sodium food. A medium grapefruit (160g) has 48 calories.

Kiwi fruit  They are a Good source of vitamin E (antioxidant that reduces “bad” cholesterol),
potassium (helps with muscle and nerve activity), and calcium (helps build strong bones). Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene. The high content in dietary fiber helps improving diseases such as diabetes, by controlling sugar levels, and cancer color, since fiber binds to toxic compounds in the colon and helps us expel them. Fiber has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks. A medium kiwi fruit (60g) has 29 calories.

Mangoes There are many different varieties of this fruit, but they all contain beta-carotene and vitamin C. Termed a super fruit by some, one taste will reveal why this fruit is so popular. Even the skin is known to be a good source of fiber. Mangoes contains a high level of phytochemicals which covers a number of compounds known to be promote good health. An interesting thing about kiwis is that they can act as natural tenderizers because they contain the enzyme Actindin. This enzyme can also break down
the protein in dairy products. So if you add kiwis to ice cream, yogurt or other dairy products, eat the food right away.A medium mango (160g) has 86 calories

Melon (orange fleshed) The fruit tends to be sweet, and contains folate, beta-carotene, citric acid and vitamins A, B and C among others. Anyone seeking to add more potassium to his or her diet should certainly consider this fruit.  Good source of the antioxidant vitamin C (important in wound repair and fighting infection), and potassium (helps with muscle and nerve activity). Cantaloupes in particular are high in beta-carotene, which acts as an antioxidant by preventing and repairing damage to cell membranes and cell contents. A slice of melon (100g) has 24 calories.

Oranges This fruit is one of the best know sources of vitamin C which may help prevent free radical damage to the cells and tissues. While, vitamin C does not affect how often colds occur, it does help the body fight infections and repair wounds. One orange provides about 2/3 of the daily recommendation for vitamin C (90 milligrams). Oranges also contain other essential nutrients that our bodies need in order to function properly, such as folacin, calcium, thiamin, niacin, potassium, and magnesium, and fiber. Oranges are commonly eaten fresh or used to make juice. Consuming oranges in the form of juice is very popular, since it is a quick and easy way to get the orange’s nutrients. A medium orange (160g) has 60 calories.