![20211005_134115_0000.png](https://cdn.steemitimages.com/DQmYRPfQyG72Kug4gkGV44diTYarZs9xdJbYa8UbDGUTq6X/20211005_134115_0000.png) ## Introduction ##### Hello steemian and welcome to my fourth achievement post where I'll be applying some markdowns to my work, by applying markdowns you make your work neat and easy to read, markdowns are what basically make a post more attractive and Pulchritudinous. ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ## importance of fruits

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to: ###### Reduce obesity and maintain a healthy weight ###### Lower your cholesterol ###### Lower your blood pressure. [Source](https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables) ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ## Health Benefits

As part of an overall healthy diet, eating foods such as fruits and vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Adding fruit can help increase intake of fiber and potassium which are important nutrients that many Americans do not get enough of in their diet.

[Source](https://www.myplate.gov/eat-healthy/fruits) ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ## Top 5 Healthful Fruits ##### Lemons ##### Strawberries ##### Orange ##### Limes ##### Grapefruit ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ##

Lemon

https://cdn.steemitimages.com/DQmbi6bQj1TCLyFbvXY1DBkRwcs6Eb9ZfyVVivx2wuxapb5/images.jpeg

Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants. Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers. Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties. Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include: vitamin C folic acid potassium pectin ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ##

Strawberry

https://cdn.steemitimages.com/DQmUPvtjhfC5YV7BTJMaRSwdE2kvRTi5H3ppcRiVS6qNfMd/images%20.jpeg

Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart. In one study, women who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with lower intake. Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound. A serving of 3 large strawberries provides Trusted Source the following nutrients: 17 calories 4.15 g carbohydrate 1.1 g of fiber 9 mg of calcium 7 mg of magnesium 83 mg of potassium ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ##

Orange

https://cdn.steemitimages.com/DQmQfANqVUnYubcDfYjiBdLiFm4FEBUaPgtBmVBzSyHQyjY/download.jpeg

Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percentTrusted Source of a person’s daily value of vitamin C. A 141 g orange also containsTrusted Source the following nutrients: 65 calories 16.27 g carbohydrate 3.4 g of fiber 61 mg of calcium 14 mg of magnesium 238 mg of potassium 63.5 mg of vitamin C Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods. The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon. ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ##

Limes

https://cdn.steemitimages.com/DQmQ3w6AXvSvw6XVQWQRA3pKGN3bnEvBs5pSm6qXAAj99rW/images%20.jpeg

Limes Limes are a sour citrus fruit that provide a range of health benefits. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties. The juice of one lime provides the following nutrientsTrusted Source: 11 calories 3.7 g carbohydrate 6 g calcium 4 mg magnesium 51 mg potassium 13.2 mg vitamin C ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ##

Grapefruit

https://cdn.steemitimages.com/DQmQmpD5kPZe4gmXUyngyvkttgbcrA3dNqofDaGbY4SXr2P/download%20.jpeg Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white. Half a grapefruit containsTrusted Source the following nutrients: 52 calories 13.11 g carbohydrate 2.0 g fiber 27 g calcium 11 g magnesium 166 g potassium 38.4 g vitamin C The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity. A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones. Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties. People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications. [Source](https://www.medicalnewstoday.com/articles/324431#grapefruit) ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) ## Differences between fruits and vegetables Fruits | Vegetables --------- | ---------- A fruit develops from the flower of a plant. | meanwhile the other parts of the plant are categorized as vegetables. | Fruits contain seeds. | vegetables can consist of roots, stems and leaves. | Fruits generally have a sweet or tart flavor and can be used in desserts, snacks or juices. | Vegetables have a more mild or savory taste and are usually eaten as part of a side dish or main course. Plenty people mistake fruits from vegetables sometimes so i hope this differences has cleared it up. [Source](https://www.healthline.com/nutrition/fruits-vs-vegetables#TOC_TITLE_HDR_4) ![k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png](https://cdn.steemitimages.com/DQmYGWmZnvgGF4hGRQLoCyswNNWxew8bouKVCBzNxgqTpUi/k75bsZMwYNtze9xHvT6xWCdz7q3QGD35ZKdaPpVrFksWkEEVN8vQjHyVNfTmxSKDLwGiQSFeb3Yowg91VJYQKkwvdTeawz4ZCjaB5M7EQWLGAVWqL4ytAXsqxRHr9sEaVQWGrys4HKbaA3GtukBs8dTbWDGDa2LFQ.png) Markdowns are really important in making a post just as I've shown above, now for the part where i show how i applied my markdowns to make my work look the way it looks. Now on how to put pictures, on making a post it's very easy to notice the green icon which says selecting them as shown below, once clicked it will direct you to your images so you can select any of your desire. ![Screenshot_20211009-101148.png](https://cdn.steemitimages.com/DQmdu1q4MqiC3NYgAqqZ8i94fBGFe7p3XhoAHfiy7vUPn6q/Screenshot_20211009-101148.png) Now on how to make headers, when making headers ### hashes are attached to the word to increase the word, but the more hashes you use the more it gets smaller. Now on how to justify your text ![Screenshot_20211009-102757.png](https://cdn.steemitimages.com/DQmXH9CvnSfcsw1u4PPtJjzF1qcKEcvmDiRy4bcPu4h3tiG/Screenshot_20211009-102757.png) This should be added in the beginning of your text. ![Screenshot_20211009-102802.png](https://cdn.steemitimages.com/DQmNkYQEjF9BM9oAQDyvaMk77eCpAoKsYMEEqGjaAmCpAid/Screenshot_20211009-102802.png) And this at the end of text. Now on how to make a source which you can click and be taken to another website. ![Screenshot_20211009-103608.png](https://cdn.steemitimages.com/DQmcvQ66V3Tu6jdgzzz4BHiHBtUS3QNRebhZLUqLZ631zCN/Screenshot_20211009-103608.png) The word source should be added with brackets [] then after that putting the Link of the webpage and closing the text with an ordinary bracket (). People don't think the @ symbol is really a markdown but it really is, the @ symbol together with the surname of a person or an organization will be able to notify that he has been mentioned, that's why it is called a @mentions. Now on how to center your text, this should be added with your desired word you want to attach to it as shown below. ![Screenshot_20211009-104518.png](https://cdn.steemitimages.com/DQmZkHizjKCLTicbNycLxSfZNhtzPWKMoacMJsbN32JSijW/Screenshot_20211009-104518.png) I always thought making a table on a post was impossible but it isn't,and this is how to make it happen. ![Screenshot_20211009-104916.png](https://cdn.steemitimages.com/DQmNtBio8cwQhFFV1yzww7LaYBCH6fQcDfVAs9yQgaz5Tj8/Screenshot_20211009-104916.png) ## conclusion It's really been a wonderful journey on steemit, and want to give a special thanks to the whole STEEM team for making my time on steemit worth it, for a special trick on how to get more markdowns on my link the steemit should be changed to steemd, then you'll see how everything is done.