Fiber

A serving of ugli fruit, which is equal to about half of the fruit, contains 2 grams of dietary fiber. The part of plant foods that cant be digested, fiber offers a host of health benefits. Eating a diet rich in fiber cuts your risk of developing constipation by enabling your digestive system to work more efficiently. The nutrient also lowers your risk of heart disease and type 2 diabetes and can help control your cholesterol and blood sugar levels. Women should aim to get between 21 and 25 grams of fiber each day, and men should get 30 to 38 grams, according to MayoClinic.com.