Eating more fruit is one of the best things you can do for your health. Fresh fruits are generally more nutritious than those that have been juiced, canned or cooked. Fresh fruits are most easily obtained when they are in season locally, because locally grown fruit has not spent days or weeks in transit after being harvested.
Nutrient Content
Fresh fruits contain essential vitamins and minerals that contribute to the proper functioning of cells and tissues within the body. Many of these compounds are not produced by the body, but must be obtained through food sources such as fruit. In addition, a growing list of phytochemicals have been identified in fruits. These compounds are not classified as essential nutrients, but may have helpful biological effects nonetheless. Two extremely important nutrients found in many fruits are vitamin C, which acts as an antioxidant and contributes to immune functioning, and beta-carotene, a vitamin A precursor that has anti-cancer properties and helps protect against macular degeneration and cataracts.
Specific Types
A wide variety of fresh fruits are available, and their nutrient profiles vary. Citrus fruits, including oranges, grapefruit, tangerines, lemons and limes, are high in vitamin C. Watermelon, guava and pink or red grapefruit all get their color from lycopene, a powerful antioxidant. Carotenoids such as beta-carotene, lutein and zeaxanthin are high in orange-colored fruits like cantaloupe. Berries are an excellent source of antioxidants, including vitamins and flavonoids. Potassium, important for bone development and blood pressure, can be found in bananas, cantaloupe and honeydew melon.
Nutrient Loss
Eating fruits that are fully ripe and fresh can help prevent nutrient loss that may be caused by heat and exposure to air. Vitamin C, for example, degrades when exposed to oxygen or when cooked. Fruits rich in vitamin C have the highest vitamin content just after being picked. Peeling or cutting fruit exposes its volatile compounds to the air. However, chilling the fruits can help maintain nutrients that would otherwise be lost if they were left at room temperature.
Health Benefits
Disease prevention is a key health benefit of fresh fruits. A diet high in fruits and vegetables is linked to a reduction in cardiovascular disease, cancer, obesity and diabetes. Fruits are also high in fiber, which contributes to digestive health and offers protection against colorectal cancer. Individual fruits also confer specific benefits, depending on their nutrient content.
Recommendations
The USDA recommends consuming a minimum of 1 1/2 to 2 cups of fruit every day. To ensure the most health benefits, choose a wide variety of fresh fruits of different colors to eat throughout the day. Because fiber and phytonutrients are often concentrated in the peel, consuming the whole fruit instead of peeling it first is advisable for those fruits with edible skins.
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