Which Fruits Have Fat? The simple answer is that some fruits have fat. Fruits are mainly known for being healthy, delicious foods. But a few fruits are surprisingly high in fat. That said, the good news is that most fruits do not contain much fat (especially total fat). Below are the health benefits of eating fruits.
Which Fruits Have Fat
Although dietary fat was once avoided and considered a major contributor to heart disease, researchers have found that it can offer some benefits.
However, the American Heart Association recommends that saturated fat should be limited to less than 10% of total calorie intake. Though some saturated fats — like those found in dairy — may not have the same negative effect as saturated fats that are found in red meat
Still full-fat foods may offer benefits over their reduced-fat or fat-free counterparts. They are usually less processed and lower in sugar and carbs.
Here are 9 high-fat foods that are incredibly nutritious.
Avocados are unique in the world of fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats.
In fact, avocados are about 80% fat, by calories, making them even higher in fat than most animal foods
Avocados are also among the best sources of potassium in the diet, providing 15% of the Daily Value (DV) per 5-ounce (150-gram) serving. In addition, they’re packed with antioxidant compounds
Additionally, one study involving 45 men and women found that the consumption of one avocado daily for 5 weeks had favorable effects on participants’ cholesterol profiles
They’re also a great source of fiber, which offers numerous digestive, heart health, and weight management benefits
Cheese is surprisingly nutritious, despite its iffy reputation.
It is a great source of calcium, vitamin B12, phosphorus, and selenium, and contains many other nutrients
It is also rich in protein, with a single ounce (28 grams) of cheese containing 6 grams of protein, nearly as much as a glass of milk
Cheese, like other high-fat dairy products, also doesn’t appear to increase heart disease risk compared with reduced-fat dairy — as it was previously thought to
Dark chocolate is a nutritious food disguised as a tasty treat. It is very high in fat, with fat accounting for around 65% of calories
In addition, dark chocolate contains fiber and several notable nutrients, including iron and magnesium, which some people may have difficulty getting enough
It is also loaded with antioxidants like resveratrol, the same antioxidant that gives red wine its health benefits, and epicatechin, which may possess anti-aging and performance-enhancing properties
It’s important to choose dark chocolate with at least 70% cocoa, as other varieties are higher in added sugar and lower in the nutrients and antioxidants that dark chocolate provides.
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.
However, new studies have shown that cholesterol in eggs does not negatively affect the cholesterol in the blood, at least not in the majority of people
In addition, eggs are profoundly nutrient dense, containing a variety of vitamins and minerals. One example is choline, a nutrient the brain needs but 90% of people don’t get enough of it. One egg (50 grams) provides 27% of the DV of choline
Eggs are also a weight-loss–friendly food. They are high in protein, which can help you to stay fuller between meals and cut down on excess calories
Yolks and all, eggs can be a healthy addition to any diet.
Fatty fish is widely regarded as one of the most nutritious animal protein sources available. This includes fish like salmon, trout, mackerel, sardines, and herring.
These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins, and a variety of vitamins and minerals
Research shows that regular fatty fish consumption may enhance cognitive function, help regulate blood sugar levels, and decrease heart disease risk
If you can’t (or don’t) eat fish, taking a fish oil supplement may be useful. Cod fish liver oil is best. It contains all the omega-3s that you need, as well as plenty of vitamin D.
Nuts are incredibly healthy. They are high in healthy fats and fiber, and are a good plant-based source of protein.
Nuts also contain vitamin E and are loaded with magnesium, a mineral that most people don’t get enough
Studies show that people who eat nuts tend to be healthier and have a lower risk of various diseases. This includes obesity, heart disease, and type 2 diabetes
Healthy nuts include almonds, walnuts, macadamia nuts, and numerous others.
Chia seeds are generally not thought of as a “fatty” food, but an ounce (28 grams) of chia seeds actually contains 11 grams of fat
Additionally, almost all the carbs in chia seeds are fiber — so the vast the majority of calories in them actually comes from fat
These aren’t just any fats either. The majority of the fats in chia seeds consists of the heart-healthy, essential omega-3 fatty acid called alpha-linolenic acid (ALA)
Chia seeds may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects
They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with nutrients
Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. It’s high in oleic acid, a fatty acid that offers some powerful anti-inflammatory properties
This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits regarding heart health, blood sugar management, and weight management
It’s extremely versatile in cooking but really shines on roasted vegetables and in homemade salad dressings.
However, it’s also loaded with healthy probiotics that can have powerful effects on your health.
Studies show that yogurt may improve digestive health and may even help with weight management and reducing heart disease risk
Additionally, research suggests that full-fat dairy has no negative health effects compared with fat-free or reduced-fat dairy.
Healthy Plant-Based Foods
Avocados are fruits high in plant-based fat.
High-fat fruits and vegetables are a nutritious addition to any diet. Vegetable fat and fat from fruit may have a much different effect on your health than animal fats from meat and dairy products.
What is Vegetable Fat?
When you think of fat in foods, cheese, meat, dairy and other animal foods probably come to mind. But there are many fruits and vegetables with fat — sometimes in large quantities. Although the predominant type of fat in fruits and vegetables is healthy monounsaturated fats, there is also some saturated fat in fruit.
Whether or not saturated plant fat is as bad for you as the fat in animal products is hotly debated, but limiting how much you eat is still recommended.
List of Plant-Based Fats
The beauty of plant-based fats is that they come in many varieties. Most plant fats come from fruits, but there are some sources of vegetable fat you can eat more of.
Avocados are considered fruits, and they’re pretty high in plant-based fat. Creamy avocados have 30 grams of fat per fruit, according to the USDA.
The fat in avocados is mostly monounsaturated fats, with small amounts of polyunsaturated and saturated fats.
Avocados are a rich source of many essential vitamins and minerals, such as vitamin B6, vitamin C, vitamin E, potassium, magnesium, folate, and fiber. Avocados are commonly eaten in dips, but they can also be sliced on top of sandwiches and salads.
Olives provide a significant amount of vegetable fat, and are high in monounsaturated fats.
When olives are pressed and used to make olive oil, all the nutritious fats are retained. Olive oil is considered to be high in healthy fats and is often recommended as a part of a heart-healthy diet. The traditional Mediterranean diet, in particular, touts the use of olive oil to get more healthy unsaturated fats.
Drizzle olive oil on top of salads or add it to sauces to up the healthy fats to your diet.
Coconuts are high in fat, with almost 29 grams of total fat in a 1-cup serving, per the USDA. Most of the fatty acids in coconut are saturated fat, but they also have small amounts of monounsaturated and polyunsaturated fat.
Coconuts are a good source of other vitamins and minerals like manganese, copper, magnesium, zinc and iron.
You can get more of the fat from coconuts by adding coconut oil to meals like smoothies and coffee, or by cooking with coconut milk or cream.
There isn’t enough long-term evidence to know for sure whether tropical oils, like coconut oil, are healthy, unhealthy or neutral, according to Berkeley Wellness.
While research continues, they recommend only using coconut oil occasionally and choosing vegetable oils such as olive oil for regular use, as it is low in saturated fat.
4. Nuts and Seeds
Nuts and seeds are generally high in plant-based fats as well as other nutrients. Some nuts and seeds, such as pistachios, have more fat than others, but they all provide significant amounts of monounsaturated fats and polyunsaturated fats.
Eaten in moderation, nuts and seeds are linked to reduced levels of bad cholesterol, and are considered a nutritious snack, according to the American Heart Association (AHA).
Nuts and Seeds High in Fat
- brazil nuts
- sunflower seeds
- chia seeds
5. Nut and Seed Butter
Nut butter, which is made by grinding nuts into a creamy texture, contains a significant amount of plant fats.
Peanut butter, for example, has around 16 grams of plant-based fat per serving. Most of the fat comes in the form of unsaturated fat, but a small amount is from saturated fat.
Some members of the legume family boast higher amounts of plant fat than other vegetables. Soybeans, for example, are another great source of plant-based vegetable fat.
In 1 cup of cooked green soybeans, you’ll get 12 grams of fat, and only 1.3 grams come from saturated fat. Soybeans are a good source of other nutrients like fiber, vitamin c, zinc and magnesium.
7. Vegetable Shortening
Vegetable shortening is an ingredient that’s commonly used in baked goods. Most shortening is made from vegetable oils like soybean, cottonseed, or palm oil, though it can also be made from animal fat. Vegetable shortening often has high amounts of fat.
Vegetable shortening used to have some trans fat, but because the FDA banned trans fat in 2020, it now usually just consists of saturated fat. That’s because shortening is made using hydrogenation — a process in which hydrogen molecules are added to vegetable oil so that it becomes solid at room temperature,
High-Fat Foods to Keep You Full
Healthy high-fat foods are a wonderful way to incorporate more flavor, satisfaction, and nutrition into every snack and meal. Along with making food taste richer and more tasty, of course, this macronutrient rocks for a few reasons. But before getting into a lengthy, mouthwatering list of fantastic high-fat superfoods to incorporate into your diet (many of which you probably already have in your pantry or fridge), let’s touch on the benefits of fat and the different types.
The importance of giving fat a place in our diets may seem like common nutrition knowledge today. But before the days of the keto diet, high-carb low-fat foods and high-protein low-fat foods were widely considered better for you than any high-fat foods. The truth is that healthwise, fats play a vital role in numerous body functions, like cell growth and turnover, brain growth and development, and digestion, as SELF has reported. Fats are also responsible for keeping us full and satisfied for longer periods of time. Plus, a lot of good fat sources are also naturally rich in other essential nutrients, like fiber, protein, and a range of vitamins and minerals.
What do people mean when they talk about healthy high-fat foods, though, as opposed to unhealthy ones? First of all, it can be dicey to divide foods into discrete categories of “healthy” or “unhealthy.” Our tendency to label foods this way is a practice supported by diet culture as much as (or more than) science, and generally speaking, all foods can have a place in a varied, balanced diet. Also, like many topics in nutrition, the research into the effects of the various types of fats on our health is evolving, and sometimes a source of disagreement among experts.
That said, people generally use the term healthy fats as a simple way to refer to the unsaturated fats that we know are great for us, and unhealthy fats to refer to the saturated fats you may want to moderate. Here’s a brief rundown of saturated versus unsaturated fats. (And if you want a more in-depth primer on the topic—along with answers to questions like how many grams of fat per day is ideal—check this piece out.)
Fats considered ‘healthy’
The science here is actually pretty substantial—these are the types of healthy fats we generally want more of. There are two kinds:
- Monounsaturated fats: “These are among the healthiest of all fats,” Dana Hunnes, PhD, MPH, RD, senior dietitian at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. Monounsaturated fats help develop and maintain your cells, and can help lower your LDL cholesterol levels, reducing your risk of heart disease and stroke, the U.S. National Library of Medicine says. They are found in foods like olive oil, nuts, and avocados (some of the best high-fat foods for vegetarians).
- Polyunsaturated fats: The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids, which our bodies cannot make on their own but need for many essential functions, the American Heart Association (AHA) explains. Omega-3 fatty acids especially are beneficial for heart health, including reducing blood pressure and decreasing cholesterol and triglyceride levels, according to the U.S. National Library of Medicine. Omega-3s are mostly found in foods like fish, nuts, and seeds, while omega-6s are found in certain plant-based oils, Hunnes says.
Fats experts recommend eating less
Although the science here is less clear-cut, there are two main types of fats that are not thought to be as healthy. Nutrition and public health experts generally advise either minimizing or moderating your intake of them. There are two kinds:
- Saturated fats: The guidance on saturated fat can be complicated. If you’ve ever wondered, “Is saturated fat bad?” the answer isn’t so straightforward. Old nutrition research said saturated fat was bad for your cholesterol levels and cardiovascular risk, but newer information suggests it may have a more neutral effect. While the topic is far from settled, currently the USDA Dietary Guidelines and the AHA do still recommend limiting your intake of saturated fats—found in animal products like beef, lamb, pork, butter, and cheese, as well as fried foods and baked goods—and opting for monounsaturated and polyunsaturated fats whenever possible.
- Trans fats: The evidence here is more clear: Trans fats raise your LDL cholesterol and lower your HDL cholesterol (the kind that helps keep blood vessels clear), per the AHA. They can also increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes. The AHA advises minimizing your consumption of foods high in trans fat (like fried foods and baked goods that contain partially hydrogenated oils).
Okay, now that we know exactly what we’re talking about when we talk about healthy high-fat foods, here’s a list of deliciously fatty, nutritious foods you can add to your plate.
The scoop: One medium avocado has about about 21 grams of fat. These creamy, green sources of fat are also bursting with 9 grams of fiber in just one avocado.
Try it: You know what to do here. Avocado is excellent in so many shapes and forms, from simply sliced and eaten on toast or mashed into a zesty guacamole. These avocado recipes will show you plenty more creative ways to put this green fruit to work, including desserts (!) and pastas.
The scoop: With 21 grams of fat in a 1-oz. serving, walnuts are a fantastic source of omega-3 and omega-6 fatty acids. They’re also rich in the minerals manganese and copper.
Try it: You can sprinkle chopped walnuts on a salad or bowl of cereal or oatmeal, mix them into a cake, or munch on them plain. And if you’re feeling extra crafty, try turning this nut into a tasty nut butter.
The scoop: Nuts in general are packed with fat. While it’s hard to go wrong with any kind, we’re big fans of almonds, which have 15 grams of fat in a 1-oz. serving (about 22 nuts) and are rich in vitamin E.
Try it: Raw or roasted, salted or unsalted, plain or flavored—there are a lot of great almond options at the supermarket. Enjoy a big handful on their own or in trail mix, cereal, and salads.
4. Nut and seed butters
The scoop: If you love the flavor of nuts, but not the crunch, consider nut butters. They’re creamy and spreadable, and yet full of all the same nutrients as their unblended counterpart. And that includes plenty of healthy fats! Beyond peanut butter, try almond, cashew, or sunflower seed butter for a plant-based dose of creamy fat (plus fiber and protein). For example, there are 16 grams of fat in two tablespoons of both PB and sunflower seed butter.
Try it: Spread 2 tablespoons on toast or eat it with fresh apple slices. Both options are simple, delicious, and nutritious.
The scoop: They may be small, but all of the countless varieties of olives are rich in fat and flavor. Just 1-oz. of green olives (about 14 olives) has 4 grams of fat.
Try it: Olives are awesome on pizza, pasta, and salads. But they also make a great addition to a cheese plate, along with some crackers and veggies.
6. Olive oil
The scoop: We all know the oil pressed from olives is a tremendous source of healthy fats. Just one tablespoon of the stuff, a go-to oil in many people’s kitchens, has 14 grams of fat.
Try it: Besides the obvious advice to cook pretty much anything with it, try drizzling olive oil over Greek yogurt with cracked pepper for a savory dip to eat with chips, pita, or crackers, or even in desserts like olive oil cake or ice cream. Not sure which kind to buy? Check out this olive oil buying-guide.
7. Ground flaxseed
The scoop: Flaxseed is a great source of those omega-3 fatty acids and packs about 8 grams of fat per ounce. Flaxseed also contains both insoluble and soluble fiber, which are good for feeling satiated, digestive health, stabilizing blood sugar, and regular poops, as SELF has previously reported.
Try it: Sprinkle some whole or ground flaxseed on yogurt or oatmeal, scoop a spoonful into a smoothie, or put an interesting spin on a salad with a flaxseed oil-based dressing. Heck, you can even make chocolatey energy bites with this versatile little seed.
The scoop: Oily fish like salmon is full of omega-3 fatty acids—whether it’s smoked, baked, raw, or pan-seared. A cooked 3-oz. filet of Atlantic salmon has 11 grams of fat.
Try it: Eating two servings of fish a week is a great way to your fill of healthy fats, according to the AHA. Not sure how to cook with it? Try these 20 salmon recipes.
The scoop: Tuna is another type of fish that’s packed with a particularly high amount of healthy fats and omega-3s. We’re talking about both the inexpensive and conveniently canned stuff (about 5 grams in one regular can), and the kind you find at your favorite Japanese spot (about 5 grams in 3 ounces, cooked).
10. Dark chocolate
The scoop: A 1-oz. portion of delicious dark chocolate boasts around 11 grams of fat, plus a bonus 2 grams of fiber.
Try it: You probably don’t need any help figuring out how to enjoy this decadent treat. While you could have it with something like raspberries or mix some slivers into Greek yogurt, we’re partial to dark chocolate all on its own. (Or as a thin, delectable coating for fruit like strawberries or nuts like almonds.)
The scoop: Tofu is beloved by vegetarians and vegans alike because it’s a solid source of healthy fats and plant-based protein. (What is protein? This nutrient also contributes to feelings of fullness as well as helping your muscles heal after physical exercise.) This ingredient isn’t as high in fat as some other foods on this list, but you’ll still get roughly 4 grams of fat from a 3-oz. portion of super-firm tofu.
Try it: There are basically countless ways to incorporate this deliciousness into your life. For dinner, you can throw together something like sheet pan tofu combined with veggies and chickpeas. If you want to get creative, you could also experiment with these tofu breakfast recipes—it makes for a great scramble or smoothie base.
The scoop: Since tofu’s on the list, we clearly can’t leave out the plant that is used to make it! With 4.5 grams of fat in a half cup of shelled edamame, this young soybean is also a great source of plant-based protein (9 grams a serving) and fiber (4 grams a serving).
Try it: Buy them frozen, in the pod or pre-shelled, and enjoy them boiled and salted as a tasty and filling snack, or purée them into a green-hued twist on your usual hummus. Find a way to cook with them in this list of excellent edamame recipes.
13. Sunflower seeds
The scoop: A 2-Tbsp. serving of these flavorful, crunchy little guys delivers about 14 grams of fat, along with 6 grams of protein and 2 grams of fiber.
Try it: Sprinkle raw or roasted sunflower seeds on top of your next salad, try them in a batch of trail mix, or toss back a handful along with a piece of fruit for a quick snack.
14. Chia seeds
The scoop: These small but mighty seeds have fiber, protein, essential minerals, and, of course, fat—6 grams of the stuff per 2 tablespoons, including lots of omega-3 and omega-6 fatty acids.
Try it: Add a tablespoon into your smoothies or oatmeal for a quick and crunchy fat, fiber, and protein boost, or make an overnight chia seed pudding for a speedy morning meal.
The scoop: Everyone knows eggs are an inexpensive and easy source of protein. And if you don’t get rid of the yolk, they’re a great source of fat too. One extra-large whole egg contains 6 grams of fat. Sometimes people opt for egg whites only, but the yolk is packed with rich flavor and important vitamins and minerals along with the fat, such as selenium and choline. (As for cholesterol in egg yolks: The latest nutrition research has found that egg yolks can be included in a healthy diet and don’t typically impact cholesterol levels in a significant way.)
Try it: Honestly, how can’t you eat eggs? Scramble them. Poach them. Boil them. Frittata your heart out. Basically, you’ve got options here.
16. Full-fat dairy
The scoop: Since fat in general is satiating, the fat in protein-packed dairy is no exception. Opting for full-fat dairy can result in the type of satisfaction you might be missing with lower-fat versions. Whole milk and full-fat yogurt each contain 8 grams of fat (with 5 grams of saturated fat) per cup, plus a whole lot of richness and creaminess.
Try it: If you normally have low- or no-fat dairy, upgrade it and see how you feel. For instance, grab some full-fat Greek yogurt you can top with fruit, nuts, and granola, or have some chocolate whole milk as a post-workout snack.
Health Benefits of Eating Fruit
Fruits keep your skin supple and hydrated, and nourish it with essential vitamins, minerals, and antioxidants; thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Acne is one of the most irritating skin disorders that can affect people of any age. With a good amount of fruit in your diet, you can naturally curb this problem rather than opting for expensive dermatological creams. Acne mostly occurs from skin infections and dermatological issues, but there are other reasons for such eruptions as well. Apples are the best option for treating acne; eat the skin of the apple, which has a high level of pectin that helps control constipation, which can be a trigger for acne. Bananas also help to alleviate acne, as they are high in fiber that again relieves constipation. Berries have excellent cleansing properties and keep you protected from skin disorders. If you eat grapes during the day, it helps to cleanse your skin and body. Papayas rejuvenate your skin and repair minor damage that you may not even notice, lemon juice slowly eliminates the signs and scars from acne spots.
Apart from including fruits in your diet, try to watch your other food habits as well. Reduce caffeine consumption since it increases certain hormones in your body and thus increases acne. Cut down on red meat and dairy intake as well, since they aggravate your hormonal generation, resulting in acne. You should also keep your skin clean by frequently washing with herbal soap or mild face wash.
Just as fruits enhance the radiance of your skin, they also contribute greatly to long and healthy hair. Vitamin A brings luster to your hair and also softens its texture. If you have fruits on an empty stomach, it will prevent hair loss and premature graying. Citrus fruits are excellent hair stimulants. The vitamin C content in citrus fruits prevents hair loss and keeps your hair shiny and healthy. Fruits like kiwis, strawberries, and pineapple are also known for aiding hair growth. Fruits even ensure healthy hair growth and keep your locks lustrous and soft.
Type 2 diabetes is a condition troubling a majority of people around the globe. While fruits are healthy for everyone, the ones with greater carb content are not recommended for diabetics. Fruits like apple, avocado, cherry, banana, orange, peach, plum, etc., have a low glycemic index (GI) – less than 55, and they help in controlling the blood sugar levels. Also, processed and canned fruits are not healthy as they contain artificial sweeteners, so always eat fresh fruits to reap maximum benefits.
Vitamin-rich fruits are great for prevention and treatment of many types of cancer like liver cancer and breast cancer. These include soursop, goji berry, camu camu and citrus fruits like oranges, tangerines, etc., When consumed regularly, fruits have the ability to show hepatoprotective properties which help in driving away cancer.
Potassium-rich fruits like banana, apple, melons, plums, pear, apricots, and mango help in lowering hypertension. This mineral has been connected to regulating blood pressure owing to its vasodilating properties.
Fruits are rich in vitamin C, which helps in treating kidney stones. Citrus fruits like oranges and lemons are great for reducing your chances of suffering from kidney stones. Also, fruits are low in sodium, which is great news for people suffering from the painful condition.
Fruits like grapefruit and orange are rich in calcium and vitamin K, both of which aid in maintaining healthy bones and also help improve the bone mineral density.
The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals, and the countless micro and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes, and other chronic diseases. Some fruits like bananas contain vital chemicals such as potassium, which helps prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps keep your digestive tract clean and your weight under control.
9. Aid in Digestion
Fibrous fruits aid the digestive process in the body. The skin of some fruits is also rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part of the flesh within the skin has plenty of fiber as well.
The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent colon cancer and fight bowel irregularity disorders.
Once you start including a significant amount of fruits in your diet, you will begin to see that your weight is being controlled and your health is improving. However, fruits alone cannot reduce your weight. You also need to exercise regularly.
Many surveys done in America showed effective weight reduction after fruits were included in the family’s diet. Dr. Joanne L. Slavin from the Department of Food Science and Nutrition, University of Minnesota, suggests that a person who habitually eats fruits will be less inclined to have snacks and junk foods between meals that hardly have any nutritional value. Also, fruits are composed of 90-95% water, having a powerful diuretic effect on your body, thereby flushing out the nitrogenous wastes and unwanted toxins from the body.