Fruit properties and health benefits

Eating futa is a great way to improve your overall health and well-being. In addition, paying attention to the properties of fruits we see that they can really help us a lot.

Thanks to its high content of healthy nutrients, it helps us improve our health and reduce the risk of suffering from certain diseases.

Fruit properties: benefits of eating fruit

Eating fruits provide us with different benefits that help us improve our health and reduce the risk of suffering from certain diseases.

In addition, they are an excellent source of vitamins, minerals and a high fiber content, among other nutrients.

Likewise, fruits provide us with a high content of antioxidants and flavonoids that help us improve our health.

Consequently, a diet rich in fruits and berries can help us reduce the possibility of developing diseases.

One study classified fruits and vegetables as nutrient-dense, low-calorie foods. [1]

The importance of the properties of fruits in our diet

Since ancient times, fruit has been a very important food for our diet. In addition, since ancient times they have been considered a highly valued and healthy food.

In ancient cultures they were considered as foods of the gods for their beneficial properties for health.

Likewise, these fruits have been venerated and have been used in different rituals to different gods.

We cannot ignore that fruits are one of the most important foods in our nutritional pyramid. Also, they are natural foods of plant origin that provide us with a high content of vitamins, minerals, fiber and antioxidants , among other nutrients. They are more than obvious reasons to include these foods in our daily diet.

In the same way, it is advisable to eat a diet rich in vitamins and minerals and these foods provide them naturally.

In the same way, they provide us with vitamin C, which is a powerful antioxidant. In addition, it is favorable for bone health, to maintain healthy skin and for the immune system, among other qualities.

Likewise, it is very present in citrus fruits . Therefore, these types of fruits are highly recommended.

Fruit properties: vitamins

When we talk about fruits, vitamins come to mind. Certainly, eating any fruit always provides us with different vitamins.

We can highlight the following and we will see how they can help us:

Vitamin A

It is found in many foods that we consume regularly. It is directly related to helping you maintain good eye health.

Likewise, it is one of the fat-soluble vitamins that is favorable for maintaining the correct functioning of the retina . In addition, it is an aid for our defenses, for our skin and in general for the growth of the little ones.

The retinol , also called vitamin A is stored in our liver. We can find two types of retinol.

  • First, the preformed vitamin A that is of animal origin.
  • Second, provitamin A or beta carotene that is of vegetable origin.

Likewise, we can highlight vegetables such as carrots, sweet potatoes, squash, kale, green peas, tomatoes or spinach.

Also, in fruits such as mango , melon , apricot , papaya or peach .

Vitamin B

On the contrary, the B vitamins cannot be stored in our body. Consequently, they are water soluble.

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All those belonging to this group are related to cellular metabolism . With all this, we can list the following:

Vitamin B1

Also known as thiamine . It allows our body to transform carbohydrates into energy . In addition, it is essential for glucose metabolism. Likewise, it plays a key role in nerve, muscle and heart function. [2]

The watermelon is a source of this vitamin.

Vitamin B2

Known as riboflavin . It is a necessary vitamin for growth and general good health. In addition, it helps our body to break down carbohydrates, proteins and fats to produce energy. Likewise, it favors the metabolism of oxygen. [3]

We can add that it is found in kiwis .

Vitamin B3

Known as niacin . It is an essential nutrient for the proper functioning of each part of our body. In addition, it is water soluble. Therefore, our body cannot store it.

Similarly, it acts as an antioxidant. Its derivatives have the function of repairing our DNA. [4]

We can find it in fruits such as melon or banana.

Vitamin B5

Known as pantothenic acid . It is an essential nutrient for life, as it helps convert food into energy . The nut is a source of this vitamin. Also, in bananas and watermelons. [5]

Vitamin B6

Known as pyridoxine . It is soluble in water. Therefore, it cannot be stored in our body.

Also, we cannot produce it. Therefore, we must get it through different foods.

It is an important nutrient for the metabolism of proteins, fats and carbohydrates. Also, for the creation of red blood cells and neurotransmitters. [6]

Vitamin B9

Known as folic acid . It is a water soluble vitamin that has many important functions in your body.

It is favorable for the regeneration of cells. In addition, it promotes proper fetal growth and development to reduce the risk of birth defects. [7]

Among the foods that provide us with folic acid we can find berries such as blackberries and strawberries .

C vitamin

Vitamin C is a water soluble vitamin that is found in many foods such as fruits and vegetables.

It is a powerful antioxidant. It has positive effects on the immune system and on the health of the skin. [8]

Certainly, we must acquire this vitamin through food. Furthermore, it cannot be stored nor can we produce it.

We can find it in citrus fruits such as oranges , grapefruit , lemon , tangerines or in kumquat .

Vitamina K

Vitamin K is a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and the regulation of calcium levels in the blood . [9]

We can find this nutrient mainly in green leafy vegetables. However, kiwis, plums, pears, peaches or grapes are also a source of vitamin K , to a lesser extent.

Fruit properties: minerals

The body needs minerals to perform vital functions , such as building bones or producing hormones. A varied and balanced diet with fruits and vegetables is the best way to obtain these nutrients.

However, we cannot manufacture them and we must obtain them from food.

These nutrients are present in all the processes of our organism. In addition, they help in functions such as:

  • the transport of oxygen in the blood
  • nerve function
  • bone formation
  • regulation of muscle tone

Among the minerals found in the fruit, we can distinguish the following:


It is an essential nutrient for the formation of bones.   We can find it in oranges, tangerines, figs , kiwis or in berries such as blackberries.

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It is an essential mineral in the proper functioning of the immune system. Also to maintain bone or blood health.

This mineral can be acquired from kiwi, grape , raspberry , mango or pineapple .


It is an essential nutrient for the transport of oxygen in the body. In addition, vitamin C helps a better absorption of this mineral. Therefore, it is recommended to consume foods rich in iron with citrus fruits.

This mineral can be found in berries such as blackberries.


The main mission of this nutrient is to establish a fluid communication between the nerves of the muscles , the circulation of the nutrients of the cells and to expel the waste of these.

Potassium is a mineral that the body needs to function normally. In addition, it helps the function of the nerves and the contraction of the muscles. Also, to keep your heart rate constant.

It also allows nutrients to flow into cells and expel waste from them.

Potassium can be found in fruits such as citrus fruits, bananas or kiwis.


A regular intake of iodine will help our metabolism to function properly. Bananas and strawberries contain this essential mineral.

Iodine is an outstanding mineral, since it is essential in the synthesis of thyroid hormones and essential in the regulation of the body.

It also controls blood pressure, is energizing, strengthens nails and hair.

Fruits like pineapple, strawberries, and citrus fruits like lemon or orange contain iodine.


It is essential for the normal development of metabolism , as well as for the proper functioning of the immune system.

Berries such as blackberries and raspberries are a source of zinc.

Fruit properties: fiber

One of the main properties of fruits is that they are high in dietary fiber. In addition, eating fruit gives us different benefits.

One of these benefits that the figure of the fruit gives us is that it helps us regulate our body. Therefore, it is ideal for maintaining a healthy weight and going to the toilet on a regular basis, among other benefits.

The fruit gives us 2 grams of fiber for every 100 grams approximately. However, some provide us with a greater amount of media. This is the case of apple, peach, pear, figs, plums, kiwis and some berries.


With everything explained in this article, we can see how fruit is an essential food in our diet . Thanks to its high content of essential nutrients such as vitamins and minerals, we see how it is one of the foods that we should eat daily.

The properties of the fruits that we have seen in this article show us the need to increase their consumption to reduce the risk of diseases , as indicated by the World Health Organization. [10]

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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