Pumpkin seeds are high in zinc, good for the immune system.
NutriVals is a free database of Nutrition Facts.

Fruit

Fruit is a great source of vitamins, minerals, and fiber. It's also naturally low in calories, fat, and sodium, making it a healthy choice for people of all ages. In general, it's best to eat a variety of different fruits to get the most nutritional benefit. Some of the most nutrient-dense fruits include citrus fruits like oranges and grapefruits, as well as berries like strawberries and blueberries. Other nutritious fruits include apples, bananas, and pears. In addition to their nutritional benefits, many fruits are also rich in antioxidants, which can help protect your cells from damage and may reduce your risk of chronic diseases like heart disease and cancer.

Do we need to eat fruit?

It's important to eat fruit as part of a healthy, balanced diet. Fruit provides a variety of essential nutrients that are important for maintaining good health. For example, fruit is a great source of vitamins and minerals, including vitamins C and A, potassium, and folate. It's also a good source of fiber, which can help keep your digestive system regular and support healthy cholesterol levels. Additionally, fruit is naturally low in calories, fat, and sodium, making it a healthy choice for people of all ages. Eating a variety of different fruits can also help ensure that you get the most nutritional benefit. So, while you don't need to eat a lot of fruit, it should definitely be included as part of a healthy diet.

How much fruit should we eat?

The amount of fruit that you should eat depends on a few factors, including your age, sex, and level of physical activity. In general, adults should aim to eat at least two cups of fruit per day, while children and teenagers may need slightly less. However, it's always best to talk to your doctor or a registered dietitian to determine the right amount of fruit for your individual needs. They can take into account your overall diet and lifestyle to help you make the best choices for your health.

Benefits of fruit

Eating fruit can provide numerous health benefits. Some of the key benefits of fruit on nutrition include:

  • Improved digestion: Many fruits are a good source of fiber, which can help keep your digestive system regular and prevent constipation.
  • Weight management: Most fruits are low in calories and high in water content, making them a great choice for people looking to lose or maintain a healthy weight.
  • Heart health: Fruits like citrus fruits, berries, and apples are rich in vitamins, minerals, and antioxidants, which can help support heart health.
  • Reduced risk of chronic diseases: Fruits are rich in antioxidants, which can help protect your cells from damage and may reduce your risk of chronic diseases like heart disease and cancer.
  • Improved immune function: Fruits like citrus fruits, berries, and kiwifruit are rich in vitamin C, which can help support a healthy immune system.

Overall, eating a variety of different fruits can provide numerous nutritional benefits and support overall health and well-being.

Average Nutrition Facts (100g)

RDA
Energy 96 kcal
401 kJ
5%
Water 73.02 g
73 ml
4%
Protein 1.17 g 2%
Carbohydrate 22.9 g 8%
Sugars 13.81 g 28%
Starch 0.29 g
Fiber 3.44 g 12%
Fat 1.1 g 1%
Saturated 2 0.15 g (of recommended max) 1%
Monounsatured 0.55 g 1%
Polyunsatured 0.18 g 1%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 22.89 mg 2%
Iron (Fe) 0.42 mg 2%
Magnesium (Mg) 19.55 mg 5%
Phosphorus (P) 29.21 mg 2%
Potassium (K) 284.47 mg 6%
Sodium (Na) 3.79 mg 0%
Zinc (Zn) 0.22 mg 2%
Copper (Cu) 0.12 mg 13%
Manganese (Mn) 0.21 mg 9%
Selenium (Se) 0.01 mg 18%

Vitamins

Thiamin (B1) 0.05 mg 4%
Riboflavin (B2) 0.05 mg 4%
Niacin (B3) 0.64 mg 4%
Pantothenic acid (B5) 0.32 mg 6%
Pyridoxine (B6) 0.11 mg 6%
Folate (B9) 0.02 mg 5%
Ascorbic acid (C) 23.95 mg 27%
Vitamin A 0.01 mg 1%
Vitamin K 0.01 mg 8%
Vitamin E 0.35 mg 2%

Amino acids

Arginine 0.06 g
Histidine 0.02 g 3%
Lysine 0.06 g 3%
Aspartic acid 0.22 g
Glutamic acid 0.18 g
Serine 0.05 g
Threonine 0.04 g 4%
Cysteine 0.03 g
Glycine 0.06 g
Proline 0.07 g
Alanine 0.06 g
Isoleucine 0.04 g 3%
Leucine 0.06 g 2%
Methionine 0.02 g 2%
Phenylalanine 0.04 g 2%
Tryptophan 0.01 g 4%
Tyrosine 0.02 g
Valine 0.05 g 3%

Recommended Books

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine