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.
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.
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.
Eating fruit can provide numerous health benefits. Some of the key benefits of fruit on nutrition include:
Overall, eating a variety of different fruits can provide numerous nutritional benefits and support overall health and well-being.
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
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% |
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% |
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% |
Glutamine | 0.07 g | |
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% |