1. They are Packed With Nutrients
Although all fruits contain some vitamins, certain fruits stand out as particularly dense sources of key nutrients. For example, oranges, grapefruits, limes, lemons, tangerines, mangoes, blackberries and guavas boast optimal levels of vitamin C. Bananas, prunes, peaches, apricots, melons and oranges feature a generous amount of potassium, and folic-acid rich fruits include apricots, bananas, oranges, raspberries, papayas and peaches.
2. They Contain Important Carotenoids
Carotenoids are natural plant chemicals that can help promote optimal health through powerful antioxidant activity in your tissues and cells. Some examples of carotenoid-dense fruits include citrus, peaches, apricots, watermelon and guava. According to the USDA, fruits and vegetables high in carotenoids appear to protect humans against certain cancers, heart disease and age-related macular degeneration (adult onset blindness).
3. They can Help you Lose Weight
Fresh fruit is not only a healthy nutrition essential, it is also a great ally for those who want to reach and maintain a healthy weight. For example, consider the low calorie counts of the following fruits:
one medium-sized apple is 72 calories, a cup of blueberries is 83 calories, a cup of grapes is 100 calories, a cup of blueberries is 83 calories, and one medium banana is 105 calories. Also, since fresh fruits have a higher water content than most foods and are typically fiber-rich, they are refreshing and filling for the calories you consume.
4. They are Best Enjoyed Fresh and Whole
Whenever possible, choose whole, fresh fruit as opposed to canned, processed or cooked fruits. The next best thing to fresh is frozen fruit, which retains most nutritional benefits. Fresh fruit juices should be consumed in moderation since they have more sugar and calories than the original fruit (and almost none of the fiber!). Dried fruit should be eaten with a light hand as well, since the fruit sugars become heavily concentrated in the drying process. This makes dried fruit much higher in calories than the fresh version. For example, for 100 calories, you can enjoy an entire cup of fresh grapes, or a mere quarter cup of raisins.
5. They Can Boost the Nutrition of Every Meal
Fresh fruits are still thought of as breakfast foods, but they can play a role in all your meals, and in between as well. For example, fresh pressed fruit juices can hydrate and nourish you any time of day. Adding fruit to salads is a great touch for lunch or dinner. Try grapes and raisins with curried chicken salad, create apple and Brie cheese sandwiches, or fruit salad with cottage cheese. Also, enjoy fruit salsas with Mexican entrees, grilled chicken with fresh apricots or poached salmon with pomegranate relish. Chocolate-dipped strawberries make a chic dessert, and for late night snacks, consider replacing ice cream with fresh fruit. Visit your local Farmer's Market for many fruits in season and added inspiration.
Member Comments