Nutritional Values Of Fruit

What are the nutritional values of various fruits? Fruit nutrition facts and general fruit nutrition information.

Jump down to individual fruit information.

I have written on other pages about all the lovely vegan goodies out there for us to indulge ourselves with, but every diet should be about a variety of foods based on healthy wholefoods.

We always hear that we should be eating more fruit and vegetables - but why is eating fruit so important?

Eating fruit has many health benefits. Fruit is natural (in its basic form) and jam packed with essential vitamins, minerals and antioxidants. Fruit is cholesterol free (as are all plant based foods) and low in sodium. Most fruits are very low in fat (avocado pears being the exception - but even avocados are packed full of healthy fats) and low in calories (not all fruits are low in calories, such as raisins).

Fruits contain various phytochemicals that are very beneficial to our health and help to prevent life threatening diseases. Eating fruit on a regular basis is associated with reduced risks of cancer, cataracts, cardiovascular disease, Alzheimers disease and stroke. Consuming fruit also has anti ageing benefits.

The World Health Organisation (the WHO) recommends eating a minimum of 400g (five 80g portions) of fruit and veg per day (combined, not five portions of each) to lower the risk of serious health problems. Frozen, dried and tinned fruit count as a portion of fruit, but fruit juice is only classed as one portion no matter how much you drink. Smoothies are similar as they only count as a maximum of two of your five a day no matter how much you consume.

It has been said that many tinned and frozen fruits and veggies are just as nutritious (or even more so) than fresh fruits and vegetables. This is because of the transportation process and all that entails when fruits are not sourced locally.

The best way to eat fruit is when it is as fresh and as locally grown as possible. This means trying to eat fruit which is in season. If possible, try and have your fruit delivered, as most companies which specialise in this area offer locally grown organic produce which just tastes so much better.

It is also generally recommended that you eat a variety of different fruits to get the most out of their combined nutrient content. Fruits which are red/blue in colour are also especially recommended as these contain special antioxidant compounds called anthocyanins. Anthocyanins are phytochemicals that give these fruits their red, blue and purple colours and are said to have special anti inflammatory, antioxidant, heart healthy, anti ageing and anti carcinogenic properties.

Antioxidants and free radicals:

Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells and tissues from damage caused by free radicals. Free radicals are molecules which are made when our bodies react with oxygen. They attack our bodies' cells causing damage which can then lead to serious diseases and premature ageing.

Studies of antioxidant supplements have shown that they are largely inefective in preventing heart disease.

Fruit nutrition is one of the best sources of antioxidants which fight free radicals and helps to keep the body healthy.




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Nutritional Values Of Individual Fruits

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