Healthy Fruit Snacks

Fruit is a part of a healthy diet that may reduce risk for coronary artery disease, stroke, type 2 diabetes, cancer, kidney stones and bone loss, according to the United States Department of Agriculture. The recommended daily amounts of fruit range from 1 cup for infants, 1.5 cups for children and 1.5 to 2 cups for teenagers and adults. Harvard School of Public Health recommends eating a variety of fruit of different colors.

Apples

An apple a day provides many nutrients that can help to maintain health and prevent disease.

Apples are part of the rose family of plants that includes apricots, plums, cherries, pears, peaches, raspberries and almonds, according to The George Mateljan Foundation. Apples are a good source for vitamin C and dietary fiber with only 59 calories per 100 g. Dietary fiber from whole or cut up fruits, such as apples, can help to reduce blood cholesterol levels and may lower risk of heart disease, according to United States Department of Agriculture. Apples are also an excellent source of polyphenols, substances that give the apple flavor and color, particularly in the skin. Polyphenols are antioxidants that protect cellular membranes from oxidation, reduce risk of asthma, cancer and atherosclerosis. Moreover, polyphenols in the apple skin protect the fruit from ultraviolet radiation. Research by S. Auclair published in the "Journal of Agricultural and Food Chemistry" in 2008 discovered that apple fibers and polyphenols may play a role in preventing atherosclerosis disease by decreasing plasma levels of uric acid.

Blueberries

Blueberries are a delicious snack food that can be eaten alone or with other fruit or nuts. Blueberries are fruits of a shrub that is part of the heath family that includes cranberries and bilberries, according to The George Mateljan Foundation. One cup of blueberries provides 81 calories and 31 percent of the recommended daily intake, also called RDI, of vitamin C, 20 percent of the RDI for manganese, 15 percent of the RDI for dietary fiber and 7 percent of the RDI for vitamin E. Blueberries are packed with antioxidant phytonutrients called anthocyanidins that neutralize free radical damage to cells and tissues, protecting the body from cancer. Research by K.L. Wolfe published in the "Journal of Agricultural and Food Chemistry" in 2008 found that blueberries have the highest cellular antioxidant activity values. Blueberries can also help relieve constipation and diarrhea.

Grapes

Grapes are a scrumptious terrific snack food that can be eaten alone or with nuts. Grapes contain flavonoids, such as quercitin, phenolic acids and resveratrol, three types of polyphenol phytonutrients, primarily concentrated in the skin, stems and seeds, according to The George Mateljan Foundation. Quercitin and resveratrol decrease the risk of heart disease by reducing platelet clumping, blood clots and protecting against free radical damage to LDL cholesterol.