Fruits are very important for our health. However, many person ignore their importance and take them rarely. Here are some recommandations that will anwser your concerns.
How much fruit is needed daily?
The amount of fruit you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 1 and 2 cups each day. Those who are very physically active may need more.
What counts as a cup of fruit?
In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The table below shows specific amounts that count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake.
Why is it important to eat fruit?
Eating fruit provides health benefits, people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
- Fruits are naturally low in fat, sodium and calories. None have cholesterol.
- Fruits are sources of many essential nutrients that are underconsumed, including potasium, dietary fiber, vitamin C and folate(folic acid).
- Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prune and prune juice, dried peaches and apricots, cantaloupe, honeydew melon and orange juice.
- Dietery fiber from fruits, as part of an overall healthy diet, reduces blood cholesterol levels and may lower risk of heart disease. Fiber is important for propper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories.
- Vitamin C is imporant for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
- Folate( folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods and in addition 400mcg of synthetic folioc acid from fortified foods or supplements. This reduces the risk of neural tube defects , spina bifida and anencephaly during fetal development.
- As part of an overall healthy diet, eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
- Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
- Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
- Adding fruit can help increase intake of fiber and potassium which are important nutrients that many Americans do not get enough of in their diet.