Fresh Fruits Nutritional Analysis

Fresh fruits supply needed vitamins, minerals, water and fiber. Their flavor, color and texture make snacks enjoyable and meals more appetizing. And fruits promote health and protect against chronic disease. Fruits deliver these nutrients and health benefits with few calories, so choose fresh fruits often.

Benefits

According to the USDA MyPyramid, many health benefits result from eating fruit as part of a healthy diet. Fruit may reduce risk for chronic diseases such as stroke, heart disease and cancers of the mouth, stomach and colon. The fiber in fruit helps prevent coronary heart disease. Fiber also aids proper bowel function and provides a feeling of fullness that helps limit calorie intake. Eating fruits rich in potassium as part of a healthy diet may reduce the risk of developing kidney stones and may help prevent bone loss.

Nutrients

Fruits are low in fat, sodium and calories and do not contain cholesterol. According to the FDA, a serving of cantaloupe provides more than 100 percent of the daily value of vitamin A for a person on a 2,000 calorie diet. Vitamin A helps vision and skin and protects against infections. One serving of grapefruit, kiwifruit, oranges or strawberries delivers more than the daily value for vitamin C. Vitamin C helps heal wounds and keeps gums healthy. Fruits also provide potassium and folate. Diets rich in potassium may help control blood pressure. Fruit sources of potassium include bananas, prunes, kiwifruit, peaches and cantaloupe. Folate helps form red blood cells and helps prevent certain birth defects, so women of childbearing age need folate and benefit from consuming fruit.

Phytochemicals

Some of the benefits of fruit come from non-nutritive but bio-active compounds called phytochemicals. For instance, flavonoids in blueberries act as antioxidants protecting against blood clots, and carotenoids in cantaloupe also act as antioxidants, protecting cells from free radical damage in the body.

Tips

To increase fruit intake, top cereal with bananas or blueberries. Add grapes or a tangerine to a packed lunch. Crushed pineapple gives coleslaw a burst of flavor, and mandarin oranges add color, texture and interest to a tossed salad. Apple slices make a tasty and convenient snack. Keep fruit visible on the counter or in the front of the refrigerator.

Considerations

The U.S. Food and Drug Administration does not require labeling of fresh fruit but promotes voluntary use of nutrition labeling information. The FDA provides retail stores with posters describing the 20 most frequently consumed raw fruits to display in their produce sections and encourages consumers to view the information.