FOCUS ON WHOLE FRUITS

Why Eat Fruit?

fruits

NUTRIENT-RICH

Many fruits are good sources of vitamin C, which maintains the health of our skin, cartilage and blood vessels. Citrus fruits and strawberries are among the best sources of vitamin C.

Many dark gold or orange fruits are rich sources of beta-carotene. Our bodies use beta-carotene to make vitamin A to maintain the health of our skin and tissues. Cantaloupe, apricots, grapefruit, watermelon, peaches, plums and many other fruits are rich sources of beta-carotene.

Some fruits, including strawberries and oranges, are good sources of folate, which is important for red blood cell development. Consuming adequate folate/folic acid reduces the risk of neural tube defects, including spina bifida and anencephaly.

fruits

FIBER-RICH

Whole or cut-up fruits are sources of dietary fiber, but fruit juice provides little to no fiber. Make most of your choices whole or cut-up fruit for the benefits dietary fiber provides.

Eating enough fiber can help with weight management, and can help prevent chronic diseases, including heart disease and diabetes. Many fruits provide “soluble fiber” that can help reduce blood cholesterol levels and decrease the risk of heart disease when paired with an overall healthful diet. Fiber-rich foods help give you a feeling of fullness while providing fewer calories. Adequate fiber in your diet may reduce constipation and promote healthful gut bacteria.

PREPARATION TIPS

  • Wash your hands for at least 20 seconds with warm water and soap before and after preparing fruit.
  • Rinse all fruits in clear, running water to remove dirt and surface microorganisms just before eating, cutting or cooking. Rinse fruit first even if you plan to peel it.
  • Use a produce brush if needed.
  • Do not use soap or detergent when cleaning produce.
  • Dry with a clean cloth towel or paper towel after rinsing to reduce the amount of bacteria that may be present.
  • Cut away any bruised, damaged or soft spots before eating. Discard moldy fruit.

Get your daily dose of health - bite into a fruit

Summary

Fruits are rich in vitamins, minerals, antioxidants, and dietary fiber, which help boost the immune system, reduce the risk of heart disease and cancer, improve bowel function, and improve skin health.

In addition, fruits are low in calories and high in nutrition, making them a great choice for weight and health conscious people. Eating fruits regularly can also help reduce the risk of diabetes, obesity, and other diet-related diseases.

A variety of fruits allows you to choose the best option for every taste and needs of the body. For example, apples contain pectin, which helps reduce blood cholesterol levels, while bananas contain potassium, which helps regulate water and salt levels in the body. Pineapples contain bromelain, which helps improve digestion, while oranges contain flavonoids, which help boost the immune system.

In general, regular fruit consumption, combined with a healthy lifestyle, can help improve overall health and prevent many diseases.

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