There are many different types of fruits and fruit juices to choose from. Fruits offer various health benefits and are an important part of the food guide pyramid, which recommends the foods and serving sizes you should eat. Although there can be beneficial fruit in fruit juice, each offers different health benefits.
Advantages of Fresh Fruit
There are several advantages to choosing fresh fruit over fruit juice. Fresh fruit has more antioxidants than fruit juices. Antioxidants help protect the body from free radicals. Fruit juice also typically has more sugar added to it. Fruits contain sucrose, a natural sugar, which helps provide energy to the body. The sugar in fruit juices has extra sucrose, which can affect the blood sugar levels. Fruit juice is also lacking fiber, which is present in fresh fruit.
Fruit Juice Benefits
Although fresh fruit is more advantageous, fruit juice still has its benefits. Natural 100-percent fruit juice has no added sugar and only 60 to 80 calories in a 4-oz. glass. These fruit juices are also rich in vitamin C and potassium. Some juices are also rich in vitamin D and calcium. Vitamin D and calcium play a significant role in bone strength, and those who are lactose-intolerant can get their calcium from 100-percent fruit juice instead of dairy. Fruit juices that are 100-percent natural also feature nutrients called phytochemicals. Phytochemicals are bioactive compounds that help fight disease.
Daily Needs
The amount of fruit you need per day depends on age, gender and physical activity. Boys and girls between ages 9 and 13 need 1 1/2 cups of fruit per day. Between ages 14 and 18, the girls' figure does not change, but boys at this age need 2 cups per day. Men and women between 18 and 30 should also consume 2 cups of fruit per day. These figures are for individuals who exercise a half hour or less per day.
Considerations
There are several things to consider when buying fruit juice. Avoid juices with added corn syrup and look for juices with a cloudy color. Cloudy juices typically have more nutritional value. Pure orange juice is a healthy choice, as it offers more vitamin C than any other type of fruit juice and contains a high number of phytochemicals. It is also rich in folate, thiamin and potassium.
References
- Fruit Juice Facts: Health Benefits
- Ask a Naturopath.com: Fruit vs. Fruit Juices
- MedlinePlus: Antioxidants
- AskDrSears.com: The Truth about Pure Fruit Juices vs. Fruit Beverages
- United States Department of Agriculture: Why is it Important to eat Fruit?
- United States Department of Agriculture: How Much Fruit is Needed Daily?
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