There is increasing evidence that whole foods such as fruit are more effective in reducing the risk of cancer than specific vitamin and mineral supplements. There is also building evidence that some risk factors for cancer can be avoided by eating fruit (and vegetables and legumes) during childhood and early adult life.
Most fruits are low in energy (kilojoules) and high in fibre and water, which increase the feeling of fullness. This reduces the risk of over eating which can lead to weight gain. The fibre in fruit is also thought to reduce the risk of some cancers, including colorectal cancer.
Fruit is abundant in vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and different phytochemicals may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit may also help to lower blood pressure.
Different coloured fruits, especially orange, red and yellow fruit, contain carotenes (vitamin A) which are thought to assist in immune function.2
2 National Health and Medical Research Council. Fruit [Internet]. Canberra, Commonwealth of Australia, 2015. Available: https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit