The importance of fruit as part of a healthy, balanced diet cannot be underestimated. When it's incorporated in proper amounts, fruit provides health benefits both immediate and long term. For the best results, fruit should be taken in regular, USDA-recommended amounts and complimented by items from all other major food groups. Luckily for health nuts and new dieters alike, the fruit group contains an array of incredibly versatile and delicious foods.
Nutrient Contents
Different fruits accommodate different dietary needs, so you should incorporate a variety into any diet. For instance, blackberries and prunes --- with 10 g and 5 g of fiber per cup, respectively --- can help you reach the healthy goal of 20 to 30 g of fiber daily. Bananas bring the potassium content, as well as 2 g of fiber, while grapefruits, mangoes and oranges provide vitamin C --- one orange contains 50 to 70 mg of vitamin C as well as 40 mcg of folic acid and 52 mg of calcium. For especially weight-conscious diets, apricots, strawberries, raspberries, kiwis and papayas contain less than 60 calories per cup, and those calories are loaded with nutrients such as ellagic acid, vitamin C, fiber and beta-carotene.
Benefits
Incorporating fruit into a healthy diet reaps a whole host of preventative benefits. Diets rich in fruits and vegetables help prevent strokes, cardiovascular disease and coronary heart disease. Likewise, fruits reduce the risk of type 2 diabetes and cancers of the mouth, stomach, colon and rectum. Potassium-rich fruits in a balanced diet decrease bone loss, help maintain healthy blood pressure and prevent the formation of kidney stones. Fruits with vitamin C assist in the growth and repair of body tissue while folic acid supports red blood cell development. For dieters looking to keep their weight in check, most fruits have low fat, sodium and calorie contents -- not a single fruit contains cholesterol.
Recommended Daily Intake
According to the United States Department of Agriculture, adult men and women should incorporate 2 cups of fruit into their daily diets, or 1 ½ cups daily for women over 30. Children 2 to 8 years of age should eat 1 to-1 ½ cups daily while boys and girls 9 to 18 should take in 1 ½ cups daily --- boys should bump that up to 2 cups after the age of 14. One small apple, medium banana, medium grapefruit, medium pear or large orange all constitute 1 cup, as do two large plums. A medium-sized wedge of cantaloupe, a box of raisins, 16 grapes or four large strawberries make up half a cup.
Dietary Habits
The USDA's recommended daily intake can be had in about five to nine servings of fruit and vegetables per day. Fresh, canned and dried fruit and all-natural fruit juices fit the bill for dietary health. Select whole or sliced fruits as they provide more fiber than juices, which contain little to no fiber. Fruit smoothies blended with yogurt provide an energy boost while fruit such as bananas, peaches or blueberries mixed in with breakfast cereal provide additional nutrition. Fruit can even be incorporated into meat dishes, such as mango or pineapple chicken.
Considerations
A balanced, healthy diet includes fruits alongside vegetables, whole grains, low-fat dairy products, lean meats and protein sources. It's vital to incorporate variety into any diet. For all their benefits, fruits don't provide much in the way of essential nutrients such as fats, proteins, vitamin D, vitamin B12 or essential minerals -- for these nutrients, you must choose from the other food groups each day.
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