Fruits are an integral part of a healthy diet, providing vitamins that bodies need, without added fat, sodium or cholesterol. Fruit also boosts the body's ability to fight cancer, cardiovascular disease and infections. U.S. Department of Agriculture nutritionists recommend three to four servings of fruit daily for adults and two to three servings for kids. For easy access, keep fruit on the counter or in the front of the refrigerator.
Fruits with Vitamin C and A
Many fruits are naturally loaded with vitamin C, which helps keep gums and teeth healthy and aids in healing cuts and wounds. For maximum benefits, choose kiwi, strawberries, lemons, pineapple, mangoes, papaya, oranges or cantaloupe, as advised by the Centers for Disease Control and Prevention. To ward off infections and keep eyes and skin functioning well, pick fruits rich in vitamin A, like cantaloupe, apricots and grapefruit. Consult your doctor to ensure that eating grapefruit will not interact with medications.
Fruits with Antioxidants
Antioxidants fight cell damage from free radicals, reducing the odds of heart disease and cancer. Although all fruits have antioxidants, some have notable amounts, Colorado State University nutritionist Shirley Perryman advises. Eating pomegranates trims the risk of cardiovascular disease by reducing artery plaque. At just 40 calories per half cup, blueberries are a low-calorie choice that protects against Alzheimer's disease, cancer and dementia, Perryman notes. Exotic Brazilian capuacu, Asian mangosteen and Himalayan goji berries are up-and-coming players to watch for on store shelves.
Fruits with Fiber
Dietary fiber from fruit can lower blood cholesterol levels and heart disease, regulate bowel functions and even contribute to weight loss by helping a dieter feel full to avoid overeating, USDA's MyPyramid.gov advises. One medium apple has 5 g of fiber. A half-cup of bananas has 9 g of fiber, while the same amounts of raspberries and blackberries have 4 g. Other fiber-rich foods include strawberries and blueberries, with 2 g in each half-cup serving. Fruit juice contains much less fiber than whole fruit; if possible, opt for a raw apple rather than a glass of apple juice.
References
- USDA MyPyramid.gov: Why is It Important to Eat Fruit?
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- Centers for Disease Control and Prevention: Fruit & Vegetable Benefits
- Colorado State University Extension: Antioxidants in Fruit -- Naturally Good for You and Tasty, Too
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