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US health guidelines advise adults to consume two cups of fruit daily to aid weight management and reduce disease risk, though only one in 10 Americans currently meet this recommendation. Experts emphasize that regular fruit intake helps combat inflammation, a known precursor to cancer, and recommend eating a diverse range of fruits for optimal health benefits. Berries, rich in antioxidants and vitamin C, and cherries, containing anti-inflammatory phenolic compounds, are highlighted for their ability to reduce inflammation and support overall well-being. Tropical fruits such as papayas offer flavonoids and the enzyme papain to protect against cell damage, while apples provide antioxidants, vitamins, and fibre beneficial for heart and gut health. Grapes and oranges are also noted for their anti-inflammatory properties, with grapes containing resveratrol and oranges possessing flavonoids that can lower inflammatory markers.
