Researchers continue to discover the many health benefits fruit has to
offer. Fruit protects cells from the destruction caused by free radicals
and provides protection against degenerative diseases that attack the
bloodstream, organs, tissues and membranes. Components in fruit support
your immune and digestive systems as well as helping with elimination of
wastes. Whether you are young, old, dieting or health conscious, fruit
offers you more than just something delicious to eat.
Phytochemicals
All plant foods, including fruit, contain compounds called phytochemicals or phytonutrients, which provide powerful health benefits. Two main types of phytochemicals found in fruit are flavonoids and carotenoids. The University of Michigan Health System reports flavonoids, found in fruits such as cherries and red grapes, contain anthocyanins that help fight against heart disease and offer anti-inflammatory and anticancer protection. Lycopene, a carotenoid found in grapefruit and watermelon, contains antioxidants and cancer fighters. Apricots contain the carotenoid carotene, which, along with its antioxidant, anti-inflammatory and anticancer properties, protects the health of your eyes. Other health benefits provided by phytochemicals include protection against diabetes, hypertension, chronic obstructive pulmonary disease and cataracts.Fiber
Soluble fibers such as gums, mucilages, pectin and hemicelluloses are found in apples, mangos, pears, grapefruit, oranges, blueberries and strawberries. According to Sherry Henley, M.S., R.D., and Scottie Misner, Ph.D., of the University of Arizona, after combining with water to form a gel-like substance, soluble fiber lowers LDL, the bad cholesterol, by binding to cholesterol in your digestive system and helping to excrete it from your body as waste. Soluble fiber slows absorption of sugar, which is beneficial to diabetics; it also aids weight loss by keeping dieters feeling full longer. Insoluble fibers, which include cellulose, lignin and some hemicelluloses reduce constipation by trapping water in the colon to keep stool soft, which also helps prevent diverticulosis and hemorrhoids. Apple skins, cherries, pineapple, oranges and berries are among the fruits that contain insoluble fibers.Vitamins, Minerals and Antioxidants
Fruit contains vitamins A, B1, B2, B6, K, niacin, folate and pantothenic acid. Minerals found in fruit include potassium, calcium and phosphorus; it also contains antioxidants, such as vitamins C and E, the beta-carotene form of vitamin A, and the minerals selenium, copper, manganese and zinc. Because they differ in nutrient content and amount, eat a variety of fruits to obtain maximum health benefits.Convenient Snacks
Fruit is an easily carried, convenient snack food, a quick pick-me-up and a healthy alternative to calorie-dense, sugar- and fat-laden snacks. Take along whole apples, bananas or pears, or fill a small plastic container with fruit, such as mandarin orange slices, grapes, blueberries, cut up or sliced peaches, pineapple, strawberries, kiwi, melons or other favorite fruits. Not only does snacking on fruits satisfy hunger attacks, it increases energy and helps dieters stay within their daily calorie limit.Serving Sizes for Fruit According to Age Group
A serving of fruit equals one medium-size whole fruit, 1/2 cup of cut fresh or frozen fruit, 1/2 cup of 100-percent fruit juice or 1/4 cup of dried fruit. ChooseMyPlate.gov recommends 1 cup of fruit each day for children 2 to 3 years old. Children 4 to 8 years old, girls 9 to 18 and boys 9 to 13 years of age should eat 1.5 cups of fruit per day. Women ages 19 to 30 and men age 19 and older need 2 cups of fruit each day; women 31 years and older should consume 1.5 cups of fruit as part of their daily menu.
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