Filling your plate with a variety of fruits and vegetables is a sureshot way to evade risk of early death, many studies done in the past have shown. A storehouse of antioxidants , fibre and a variety of essential vitamins and minerals, fruits can add years to your life, reducing risk factors for many chronic diseases.

From apples to berries, oranges to avocados, several fruits can contribute to lowering the risk of chronic disease and help in the improvement of overall health.


A study published in the journal Frontiers of Nutrition noted that consuming 3 to 4 apples a week will reduce the risk of premature death by 39%. The study was conducted by the Yangtze Hospital in Jinzhou, China and they tracked 2,148 men and women who had high BP for a decade and noted how the risk of premature death due to chronic illness differed from a person who had less than one apple in a week.
Apart from this, the Japan Collaborative Cohort study revealed that higher fruit intake is linked to a lower risk of death due to cardiovascular diseases and certain cancers. The study noted that people who ate more than 3 servings of fruits per day had a significantly lower mortality risk compared to those who consumed less.

Here is a list of fruits that lower the risk of death in humans:



Apples
Apples are rich in fiber and it helps in promoting heart health by lowering cholesterol. Apples are also rich in Vitamin A and Vitamin C and it helps lower the risk of stroke and type 2 diabetes.

Berries
Blueberries, Strawberries , and Raspberries are rich in antioxidants and they have anthocyanins that help in slowing aging. The berries are also rich in Vitamin C and it contributes to better heart health and brain function. Regular consumption of berries is also associated with a reduced risk of heart disease, cancer, and other chronic conditions.
Orange
Orange is rich in Vitamin C and it supports the immune function in the body it also contains flavonoids that help in improving heart health, and lowering the risk of high blood pressure.


Pomegranates
Rich in polyphenols, pomegranates help lower blood pressure, reduce inflammation, and increase blood flow. Pomegranate juice helps in reducing the risk of high cholesterol levels.

Bananas
Bananas are rich in fiber and potassium and it helps in maintaining a healthy blood pressure and proper heart function. It promotes digestive health and also lowers the risk of kidney stones.
Avocados
Avocados are rich in fiber, vitamins, antioxidants, and healthy fats. It reduces inflammation and lowers cholesterol in the body. Avocados help reduce the risk of heart disease, and high blood pressure, and may even improve longevity.

Grapes
Grapes have resveratrol in them which is an anti-ageing property. Studies suggest that regular consumption of grapes has been linked to a reduced risk of heart disease, cognitive decline, and certain cancers.
In a study published in 2017 by the NHS, it has been noted that the increase in fruit intake or as part of a regular diet, has lowered the risk of mortality by reducing the risk of cancer and stroke. The study noted that consuming 5 servings of fruit per day lowers the risk of premature death and helps in disease prevention and longevity.