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It could improve your mental health -

A June 2024 study in The Journal of Nutrition, Health and Aging found that people in midlife who ate more fruit had lower rates of depression in older age. 

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Three to four servings of fruit per day is a healthy target -

The longitudinal study tracked nearly 14,000 participants for over 20 years in Singapore. Those who consumed the most fruit, at least three servings per day, reduced their likelihood of age-related depression by at least 21%.

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Great source of vitamins and minerals -

You won't find a better nutritional sweet source than fruits. They're an excellent source of vitamins, minerals, and phytonutrients.

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Consume a variation -

Eating a variety of fruits in a fruit salad can go a long way in stimulating the energy level and health factor of the body.

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Keeping cardiovascular diseases at bay -

Eating fruit every day provides your body with the protective effects of these nutrients, which can reduce the risk of heart disease, strokes, and even some types of cancer.

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Protect against some diseases -

Fruits like apricot, apple, and grapefruit are rich in flavonoids, carotenoids, fiber, potassium, and magnesium that protect the heart against a plethora of diseases.

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Low in sodium and cholesterol -

Fresh fruit contain only small trace amounts of sodium. Plus, cholesterol doesn't exist in them. 

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High in fiber content -

The presence of dietary fiber in fruits can keep the blood cholesterol level in check. It can also reduce the risk of obesity and type 2 diabetes in individuals.

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Fiber-rich fruits -

Fiber-rich fruits, such as strawberry, apple, banana, and mango, also possess anti-carcinogenic properties.

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A variety of flavors and textures -

With so many variations of fruits, you'll be able to enjoy all their unique and interesting flavors. For sweet flavors, fruits like pineapple, grapes, or plums are great, while lemons and grapefruits are more sour.

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Reduces inflammation -

The nutrient compounds that give fruits their colors are typically also antioxidants, the free radical-fighting substances that reduce inflammation.

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Inflammation-fighting fruits -

Berries are high in antioxidants, which aid in reducing inflammation. Citrus fruits like oranges are also beneficial.

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Help form red blood cells -

Fruits also contain folate (folic acid) that helps the body to form red blood cells, which carry oxygen from our lungs to the rest of our bodies.

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Excellent source of nutrition for pregnant women -

It's advisable for pregnant women to consume fruits, such as orange and grapefruit, to enrich their body with folic acid. It helps reduce the risk of physical and mental deformities in the fetus.

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Regulates blood pressure -

Fruits like bananas, oranges, avocado, which are rich in potassium, can help you maintain normal blood pressure.

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Power of potassium -

Potassium-rich fruits are also low in carbs and fat, which makes them healthier than any other food substitute.

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Keeps body weight in check -

Fruits that are rich in vitamin C prove beneficial in controlling body weight. These include oranges, strawberries, and kiwi. Plus, fruits don't contain any saturated fats or cholesterol, which are also harmful for cardiac health.

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Fruit supports a healthy gut -

Having a thriving gut microbiome has been associated with everything from reduced risk of type 2 diabetes to better mental health. And fruit could help with that! 

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Aids in digestion -

Fruit is a great source of dietary fiber, which helps us maintain a healthy gut and prevents digestive problems like constipation.

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Boosts skin health -

Fruit is filled with powerful antioxidants, which can help delay damage to skin cells by reducing inflammation and offering protection against free radicals. 

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Fruits high in vitamin C -

Free radicals may accelerate the appearance of aging skin by breaking down collagen in the body, leading to wrinkles and uneven, dull skin tone. Choosing fruits high in vitamin C, such as guava, kiwi, strawberries, and oranges, can help combat these issues. 

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Hydrates the body -

Owing to the high amount of water in most of the fruits, they're an easy, quick, and delicious source of hydration. 

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Water-rich fruits -

Watermelon is one of the most hydrating fruits, packed with fiber, vitamins, and minerals. Strawberries and cantaloupe also have high water content, making them excellent choices as well.

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Boosts the immune system -

Fruits are rich in calcium, magnesium and even essential vitamins like K and E, which can improve our resistance against germs and diseases.

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Fresh, frozen, or canned, they're all nutritious. -

While eating fresh fruits may be your preference, there's not much difference from a nutrition standpoint when you compare frozen or canned products. 

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Same nutritional value -

In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.

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Supports weight loss -

If you're on a weight loss diet, especially the low-carb variety, you may be avoiding fruits for fear that they pack too many sugars. But research has shown that the more fruit people consumed, the less body fat they had. 

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Prevention and management of obesity -

In fact, a systematic review from 2019 concluded that fruit could have a place in the prevention and management of obesity and excess body fat.

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Choose high-fiber and low-sugar fruits -

Therefore, eating fruit every day can support weight loss because most are relatively low in calories and high in fiber. Opt for high-fiber, low-sugar fruits like passion fruit, raspberries, blackberries, and pomegranate.
Sources: (Health) (Eat This, Not That) 
See also: The biggest myths about healthy eating

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