Fruit Information
Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh,
canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten
fruits are:
Apples | Cherries | Nectarines |
Apricots | Grapefruit | Oranges |
Avocado | Grapes | Peaches |
Bananas | Kiwi Fruit | Pears |
Lemons | Papaya | |
Berries: | Limes | Pineapple |
Strawberries | Mangoes | Plums |
Blueberries | Prunes | |
Raspberries | Mixed Fruits: | Raisens |
Fruit Cocktail | Tangerines | |
Melons: | ||
Cantaloupe | 100% Fruit Juices | |
Honeydew | ||
Watermelon |
There are many health benefits to eating fruits; people who eat more fruits and
vegetables as part of an overall healthy diet are more likely to have a reduced risk of
some chronic diseases. Fruits provide vital nutrients for the health and maintenance of
your body.
Nutrients
• Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
• Fruits are important sources of many nutrients, including potassium, dietary fiber,
vitamin C, and folate (folic acid).
• Potassium may help to maintain a healthy blood pressure. Fruit sources of
potassium include bananas, prunes and prune juice, dried peaches and apricots,
cantaloupe, honeydew melon, and orange juice.
• Dietary fiber from fruits helps reduce blood cholesterol levels and may lower the risk
of heart disease. Fiber is important for proper bowel function. It helps reduce
constipation and diverticulosis. Fiber-containing foods such as fruits help provide a
feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary
fiber; fruit juices contain little or no fiber.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and
wounds, and keeps teeth and gums healthy.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age
who may become pregnant should consume adequate folate, including folic acid
from fortified foods or supplements to reduce the risk of neural tube defects, spina
bifida, and anencephaly during fetal development.
Health Benefits
• May reduce the risk for stroke, cardiovascular disease, and type 2 diabetes.
• May protect against certain cancers, such as mouth, stomach, and colon-rectum
cancer.
• Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the
risk of coronary heart disease.
• Eating fruits and vegetables rich in potassium as part of an overall healthy diet may
reduce the risk of developing kidney stones and may help to decrease bone loss.
• Eating food such as fruits that are low in calories per cup instead of some other
higher-calorie food may be useful in helping to lower calorie intake.