Of course, fruits are more than just watery bags of fructose.
There are lots of nutrients in them that are important for health. This includes fiber, vitamins and minerals, as well as a plethora of antioxidants and other plant compounds.
Fiber, especially soluble fiber, has many benefits, including reduced cholesterol levels, slowed absorption of carbs and increased satiety. Plus, studies have shown that soluble fiber can help you lose weight (7, 8, 9, 10).
What’s more, fruits tend to be high in several vitamins and minerals that many people don't get enough of, including vitamin C, potassium and folate.
Of course, "fruit" is an entire food group. There are thousands of different edible fruits found in nature, and their nutrient compositions can vary greatly.
So, if you want to maximize fruits’ health effects, focus on ones that are rich in nutrients. Try fruits with more skin.
The skin of fruits is usually very rich in antioxidants and fiber. This is the reason that berries, which have greater amounts of skin, gram for gram, are often considered healthier than larger fruits.
It is also a good idea to switch things up and eat a variety of fruits because different fruits contain different nutrients.
SUMMARYFruits contain large amounts of important nutrients, including fiber, vitamins, minerals and various antioxidants and plant compounds.
Multiple observational studies have shown that people who eat more fruits and vegetableshave a lower risk of various diseases.
Many of the studies pool together fruits and vegetables, while some only look at fruits.
One review of nine studies found that each daily portion of fruit consumed reduced the risk of heart disease by 7% (11).
Also, a study including 9,665 US adults found that a high fruit and vegetable intake was associated with a 46% lower risk of diabetes in women, but there was no difference in men (12).
