Fruits are a powerhouse of vitamins and minerals and also an ideal source of water, energy, fiber and sugar, all of which the body needs in abundance. Combine that with the absence of bad cholesterol and you have a food group that is hard to beat in nutritional value as well as health benefits.

Vitamin C, which is present in many fruits, especially citrus fruits, berries and melons, is a powerful antioxidant and anti-inflammatory agent. It helps lower the incidence of asthma symptoms and offers protection against bruising as well as capillary fragility.

Fruits are rich in antioxidants, which offer a plethora of health benefits including protection against cancer, bronchitis, cataracts and macular degeneration.

The soluble fiber pectin available in fruits lowers cholesterol levels, which protects against atherosclerosis and helps prevent coronary heart disease.

Night blindness, caused by deficiency of Vitamin A can easily be prevented by eating fruits containing beta-carotene such as mango, papaya and apricot.

A diet rich in fruits is an ideal way for pregnant women to get all the nutrients they need including the all-important folate from oranges, which helps prevent birth defects such as spina bifida. A controlled study showed that homocystein levels were effectively lowered with a diet high in folic acid, vitamin C and beta-carotene.

A combination of various components present in fruits offers the body protection against strokes, urinary tract infections, heart diseases, bronchitis, cancer and diabetes. Fruits are naturally low in calories and are an integral part of any weight-loss program. New studies also show that fruits have a positive effect on the brain and help boost memory and information recall.

Considering the myriad health benefits and the absence of any negative side-effects, it's no wonder that nutritionists advocate eating five-servings of fruits a day.