Nutritional Benefits Of Fruit & Tree Crops

Some of the most nutritious foods you can eat are fruits, such as tree fruits and berries, and tree nuts, such as almonds, macadamia nuts and walnuts. Along with other healthy foods, aim to get 2 cups of fruit per day, and 5 ounces of nuts per week, to meet the recommendations for a balanced 2,000-calorie diet in the "Dietary Guidelines for Americans, 2010."

Help Control Weight

Most fruits are low in calories, and may help you control your weight. Obesity brings a higher risk for chronic diseases, such as heart disease and type 2 diabetes. Your risk of obesity decreases when you eat more fruit, according to the University of Michigan. A small Asian pear or apple, or cup of raw berries, has no more than 80 calories. Tree nuts are high in calories, with about 150 to 200 per ounce, but individuals who eat them in moderation tend to have lower body weights, according to the Linus Pauling Institute.

Supply Dietary Fiber

Fruits and tree crops are good sources of dietary fiber, which comes from the parts of plant foods your body cannot digest. Berries and prunes have about 8 to 12 grams of fiber per cup, and nuts have about 1 to 3 grams of fiber per ounce. Dietary fiber reduces your risk for constipation, lowers your cholesterol levels and may help regulate your blood sugar. Try to get at least 14 grams of dietary fiber for every 1,000 calories you eat.

Prevent Micronutrient Deficiencies

Strawberries, raspberries, oranges and kiwis are good sources of vitamin C, an antioxidant vitamin essential for wound healing and immune system function. Mango, pumpkin and cantaloupe are rich in vitamin A, which you need for healthy vision. Vitamin E is a heart-healthy antioxidant in tree nuts and avocados, and nuts are also good sources of magnesium. Fruits and tree crops support a healthy blood pressure because they are high in potassium and low in sodium.

Other Benefits

Tree nuts, such as almonds, macadamia nuts, hazelnuts, cashews, pine nuts and pistachios, are high in unsaturated fat, and low in saturated fats. You may be able to lower your cholesterol levels when you replace saturated fats in your diet with unsaturated fats, according to the "Dietary Guidelines for Americans, 2010." Walnuts have omega-3 fats, which may lower your risk for cardiovascular disease. Other cholesterol-lowering nutrients are lignans, present in apricots, and phystosterols, found in nuts.