Fruits Benefits. Essay

1 . Fruits (1) Apples An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily. High-fiber diets can lower heart disease risk. (2) Apricots A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A (3) Bananas Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 2 g of fiber. (4) Blueberries Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls. (5) Cantaloupe An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota. (6) Cherries A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color. (7) Cranberry juice Fights bladder infections the same way blueberries do. (8) Grapefruits A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals. (9) Kiwi Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber. (10) Oranges One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium. (11) Papayas Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium. (12) Prunes Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup. (13) Raspberries Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins. (14) Red grapefruit All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene.

2. Vegetables
1. Avocado Yes, they're high in fat, but fortunately half of it's the heart-healthy monounsaturated