Fresh fruits are essential to any healthy diet because they contain an array of vitamins, minerals and phytochemicals that help maintain the proper functioning of the body and protect against disease. Whole fresh fruits retain their nutrients better than cooked or processed fruits, and juicing removes valuable fiber content. Supplements are not as effective as whole fresh fruits at providing health-boosting benefits because the nutrients in fruit work together in synergy. The Centers for Disease Control and Prevention recommends consuming a variety of fruits each day to ensure the consumption of a range of nutrients.
Avoiding Deficiencies
Consuming the recommended four to six servings of fruit each day can help prevent many common vitamin and mineral deficiencies. Citrus fruits and strawberries can provide vitamin C and prevent scurvy. A diet deficient in vitamin B3, also known as niacin, can cause a disease called pellagra. Niacin can be found in raspberries and cantaloupe. Folate from strawberries, raspberries and grapefruit can help prevent the birth defect spina bifida when consumed during pregnancy.
Cancer Prevention
According to the USDA, a diet high in fruits and vegetables is linked to a lower risk of many cancers, including colorectal, oral and stomach cancers. The fiber in fruits aids in the prevention of colorectal cancer by maintaining digestive tract health. Antioxidants provided by the vitamins and phytochemicals such as carotenoids and flavonoids work to prevent cellular damage caused by free radicals that could lead to cancer.
Preventing Chronic Disease
A high intake of fruits and vegetables is correlated with the reduction in risk for a number of chronic diseases. The fiber and nutrients in fruits can help maintain heart health and prevent cardiovascular disease and stroke. The potassium in bananas, prunes and melons can help reduce the risk of developing kidney stones, can lower blood pressure and can boost bone strength. Fruits rich in vitamin C and carotenoids provide protection against age-related macular degeneration and cataracts. Fruit consumption may also aid in blood sugar control, helping prevent the development of type 2 diabetes.
Weight Management
Fresh fruit can boost weight loss by providing fiber and water that makes the dieter feel full. The low levels of fat in most fruits also contributes to weight loss. Because fruit tends to be sweet, dieters often choose to substitute a piece of healthy fruit in place of a sugary dessert or snack. One medium apple or a cup of blueberries or grapes is under 100 calories. Frequent use of this substitution technique can help cut total daily calorie intake without leaving the dieter feeling deprived.
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