Fruits contain a range of nutrients, making them an important component of a healthy, balanced diet. Choose fruits from across the color spectrum for a range of vitamins and minerals. When possible, select organic, locally grown seasonal fruits, which can be more flavorful than those shipped long distances. They might also contain less potentially toxic residue from herbicides and pesticides and might be more beneficial to the environment than fruits grown using chemicals.
Important Nutrients
All fruits contain varying amounts of vitamins, minerals, sugars, carbohydrates and fiber. Every fruit has a different nutritional profile. One apple contains 130 calories and 20 percent of your daily requirement for fiber. A banana provides 110 calories and 13 percent of your recommended potassium. One half of a grapefruit contains 100 percent of your requirement for vitamin C and 35 percent for vitamin A. Two medium-sized kiwi meet 240 percent of your vitamin C needs. One pear provides 24 percent of your daily fiber needs, and one quarter of a cantaloupe contains 120 percent of your daily requirement for vitamin A.
Antioxidants and Phytochemicals
Fruits are high in antioxidants and phytochemicals, substances the American Cancer Society says support good health and might help prevent cancer. Vitamins C and E are antioxidants, as are carotenoids, which give fruits their colors. Antioxidants fight free radicals -- molecules that can damage cells and might lead to cancer. Phytochemicals are compounds made by plants. Cancer survivors should eat a diet that includes antioxidant-rich fruits every day.
Frozen, Canned and Dried
According to the American Dietetic Association, fruits are good for you whether they are fresh, canned, frozen or dried. Read the ingredients label on processed fruit products. To maximize health benefits, do not buy those that contain additional sweeteners. Fruits packed in juice contain less sugar than those packed in syrup. Dried fruits are a good source of fiber, vitamins A and C, folate and potassium. They also contain more calories than fresh fruit. Dried fruits treated with sulfite can cause an allergic reaction in some people.
Fiber
Fruit is a good source of dietary fiber. Fiber is the part of a plant that humans cannot digest. Insoluble fiber does not dissolve in water and increases the bulk of stools. Soluble fiber dissolves in water and can help lower glucose levels. Soluble fibers also help reduce blood cholesterol, lower your risk of heart disease and diabetes and help your body to eliminate waste regularly.
References
- American Dietetic Association; Fresh, Canned or Frozen? During National Nutrition Month, American Dietetic Association Reminds Consumers All Produce Can Be Enjoyed Anytime; February 2010
- American Cancer Society; Nutrition and Physical Activity During and After Cancer Treatment: Answers to Common Questions; June 2011
- FDA; Nutrition Information for Raw Fruits, Vegetables, and Fish; July 2009
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