If you've ever wondered about the role of fruit in a healthy diet, you're not alone.

Because of the popularity of low-carb and keto diets, as well as consumers' increased sugar awareness, many people believe it is best to limit (or, worse, avoid) fruit consumption entirely.

Fruit, on the other hand, can and should be included in a healthy diet because it provides anti-inflammatory benefits that you don't want to miss out on.

While fruits do contain sugar, it is a natural form of sugar (rather than added sugar, which has been linked to obesity and chronic health issues), as well as fiber, antioxidants, and bioactive compounds. When possible, choose some of these top anti-inflammatory fruits to get the most bang for your buck.

1. Cherries

Research suggests that both sweet and tart cherry varieties lower inflammatory blood proteins to offer pain relief effects comparable to ibuprofen. In fact, the Arthritis Foundation suggests eating cherries as a way to ease joint issues related to arthritis and gout.

Anthocyanins and other polyphenolic compounds in cherries appear to reduce inflammation by stopping potential free radicals from damaging cells, but they may also help one get more restful sleep—a lifestyle factor that's key in preventing and easing inflammation. Cherries appear to do this by increasing melatonin levels and stopping inflammatory cytokines that disrupt sleep.

2. Strawberries

When it comes to vitamin C, oranges tend to get all the credit, yet the reality is that one cup of strawberries provides 100% of daily vitamin C—more than a medium orange! While the vitamin provides a host of benefits, getting adequate vitamin C is particularly important for proper immune functioning since inflammation occurs when the immune system becomes stressed and overworked. The antioxidant vitamin also offers additional anti-inflammatory benefits by stopping free radicals from damaging cells to trigger new inflammation.

3. Watermelon

A refreshing treat in hot summer months, watermelon is known for being sweet and juicy, but the melon's nutritional perks are rarely mentioned. However, watermelon is one of the few food sources of lycopene, a powerful compound that's responsible for the melon's pink-red hue and protects the body free radicals damage. Research suggests that lycopene offers an antioxidant-like protection that may prevent cell mutations, halt cancer growth, and reduce risks of Alzheimer's disease, heart disease, and diabetes risk.

4. Apples

Apples don't have as near as many of the antioxidant-like compounds that berries do, but they can reduce inflammation in another way by strengthening your gut microbiome. Apples contain around 3 grams of fiber, a large portion of which is a soluble, fermentable type called pectin which good bacteria strains in the gut need to thrive and grow. Often referred to as prebiotics, these fibers can improve the composition of microbes in the gut. Doing this creates a stronger intestinal lining that fewer inflammatory compounds can cross to get into the body.

5. Pineapple

Pineapples contain bromelain, a unique enzyme that has anti-inflammatory, anti-clotting and anti-cancer effects. Bromelain shows the greatest potential in preventing cancer growth by suppressing inflammatory factors that promote cell mutation and metastasis, and therapeutic supplements of bromelain may even provide some pain relief for certain forms of arthritis.

Autumn Fruit Salad

Lime Yogurt Dressing

• 1 ½ cups low-fat plain greek yogurt

  
  

• 1 tablespoon lime zest

  
  

• 1 tablespoon lime juice

  
  

• 4 teaspoons granulated sugar

  
  

Purple Fruit Salad

• 2 cups halved seedless black grapes

  
  

• 2 cups blueberries or halved blackberries

  
  

• 2 cups diced plums (about 2)

  
  

• 2 tablespoons chopped purple basil (optional)

  
  

• 1 cup Lime Yogurt Dressing (optional)

DIRECTIONS

1. To prepare Lime Yogurt Dressing: Combine yogurt, lime zest, lime juice and sugar in a medium bowl.

2. To prepare Purple Fruit Salad: Combine grapes, blueberries (or blackberries), plums and basil (if using) in a large bowl. Serve with yogurt dressing, if desired.

Nature's original desserts, naturally sweet fruits, are particularly abundant in anti-inflammatory compounds, which are important in protecting our bodies from heart disease, diabetes, and certain forms of cancer and bowel disease.

Eating at least one-and-a-half to two cups of diverse fruits every day can boost antioxidant activity. One strategy is to eat with the seasons, choosing grapes and stone fruits in the summer, apples and pears in the fall, persimmons and pomegranates in the winter, and citrus and cherries in the spring.

Berries have received particular attention in the nutrition world for their anti-inflammatory benefits. From strawberries and blackberries to cranberries and blue­berries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits. Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer’s disease, and diabetes.

Your next challenge is to completely replace sweets with fruits and consume berries at least once a day for the entire challenge. Let's replace those addictive sugary treats with nature’s candy!