Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.
Half a grapefruit containsTrusted Source the following nutrients:
- 52 calories
- 13.11 g carbohydrate
- 2.0 g fiber
- 27 g calcium
- 11 g magnesium
- 166 g potassium
- 38.4 g vitamin C
The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.
Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.
People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.
How to eat grapefruit
Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket.
Like other berries, blackberries contain health-boosting anthocyanins.
Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.
Half a cup of blackberries containsTrusted Source the following nutrients:
- 31 calories
- 6.92 g carbohydrate
- 3.8 g fiber
- 21 mg calcium
- 14 mg magnesium
- 117 mg potassium
- 15.1 mg vitamin C
How to eat blackberries
People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.
Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.
Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.
One medium apple containsTrusted Source the following nutrients:
- 95 calories
- 25.13 g of carbohydrate
- 4.4 g of fiber
- 195 mg of potassium
- 11 mg calcium
- 8.4 mg vitamin C
Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.
Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties.
One study found that people who ate whole apples were 30 percentTrusted Source less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease.
How to eat apples
Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking.
Many people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.
Eat pomegranates with the seeds to get the fiber benefits.
One raw pomegranate containsTrusted Source:
- 234 calories
- 52.73 g of carbohydrate
- 11.3 g of fiber
- 666 mg of potassium
- 28 mg calcium
- 28.8 mg vitamin C
One pomegranate also contains 46.2 micrograms (mcg) of the recommended 80 mcg daily allowance of vitamin K. This vitamin is essential for strong bones and healthy blood cells.
A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.
Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.
How to eat pomegranate
Pomegranates can make a great addition to salads, or to couscous or rice dishes. Pomegranates are sweet, so people can also add them to yogurt and fruit salads.
Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth.
Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.
The National Center for Complementary and Integrative Health state thatTrusted Source bromelain can help with reducing nasal inflammation or sinusitis. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential.
Pineapples contain manganese, which the body uses to build bone and tissue. A medium slice of pineapple also containsTrusted Source the following nutrients:
- 42 calories
- 11.02 g carbohydrate
- 1.2 g fiber
- 92 mg potassium
- 40.2 mg vitamin C
- 11 mg calcium
How to eat pineapple
People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.