We all know fruit is good for us. And yet, we still manage to not get enough of it in our diet. To help, we thought we’d give you some more fruit knowledge from nutrition and wellness professionals. It will assist you in making the most of fruit’s role in your everyday healthy lifestyle. Or, at the very least, guilt you into trying a Fruit2day.

What Makes Fruit So Good for You?

If you’re committed to eating right, it’s a great idea to focus on fruit. Where else can you find such a wealth of vitamins, fiber, antioxidants and other nutrients, all wrapped up in a naturally colorful, naturally delicious package?

In addition to providing great nutrition, fruit is also a figure-friendly, fat free and naturally energizing food. Plus the wide world of fruit is incredibly diverse, so you’ll never run out of new types to enjoy. In short, fruit is a smart, scrumptious staple for your healthy lifestyle.

Get Smart About Fruit Nutrition

Vitamin C
Of the many vitamins found in fruit, vitamin C is among the most common – and one of the most valuable. Although it’s typically associated with citrus, vitamin C is also found in many other fruits including strawberries, peaches and pineapples. Vitamin C can help support healthy immune system function and has long been recognized as a factor in keeping skin healthy^1,2. Vitamin C is also an antioxidant, thought to support biochemical processes in the body linked to a wide range of health benefits.^2,3

Vitamin A
Found in mangoes, peaches and other orange-hued fruits, Vitamin A can help support healthy immune system function and plays a role in skin health. It’s also known to help promote healthy vision. Vitamin A is an antioxidant, thought to support biochemical processes in the body linked to a wide range of health benefits.³

Fiber
Loading up on fiber is one of the best things you can do for your body. In fact, the USDA recommends that most adults consume at least 25 grams per day.⁴ Fiber supports healthy digestion, and has also been associated with decreased risk of heart disease.⁵ Consuming plenty of fiber-rich foods also helps you feel satisfied, making it easier to stick to your good eating habits and maintain a healthy weight.⁶ Pears and oranges are some of the highest fruits in fiber, and berries are a good choice, too.

Antioxidants
You hear a lot about the benefits of antioxidants – but what exactly do they do? “Oxidation” is a chemical reaction that accompanies many normal processes in the body. When oxidation occurs, it releases potentially harmful molecules known as “free radicals.” Excessive free radical production is thought to cause “oxidative damage,” a phenomenon that may contribute to aging and a number of chronic health problems including cancer and cardiovascular disease.^7,8 A growing body of research indicates that consuming foods with antioxidant properties may help combat free radicals and protect against oxidative damage, supporting overall good health.^9-12

Some of the most common antioxidants are vitamins A, C and E. Other important antioxidants belong to a category of natural compounds known as phytochemicals – literally “plant chemicals.” In addition to boosting antioxidant power, these compounds are often responsible for the vibrant red, purple, orange and yellow hues of healthy fruits and vegetables. Carotenoids, flavonoids and polyphenols are some of the most common antioxidant phytochemicals.

Nearly all fruits contain some form of antioxidants. Consuming a rainbow of different fruit varieties is a good way to ensure you’re getting a broad range of antioxidant benefits.

Potassium
Studies show that a diet containing good sources of potassium and low sodium may reduce the risk of high blood pressure and stroke.¹³ In the body, potassium works together with sodium to regulate the fluid concentration within and outside of cells. Ultimately, this is how the body regulates blood pressure. Potassium also helps with muscle function and is an important nutrient for exercise recovery.¹⁴ Bananas, cherries, oranges and peaches are all smart ways to get more potassium in your diet.

References

1. Maggini S, Wintergerst ES, Beveridge S & Hornig DH. Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses. Br J Nutr 2007; 98, Suppl. 1, S29–S35.

2. Padayatty SJ et al. Vitamin C as an antioxidant: evaluation of its role in disease prevention. JACN 2003; 22(1): 18-35.

3. Halliwell B. Oxygen and Nitrogen are pro-carcinogens. Damage to DNA by reactive oxygen, chlorine, and nitrogen species: measurement, mechanism, and effects of nutrition. Mutat Res 1999; 443: 37-52.

4. Institute of Medicine, Food and Nutrition Board, Dietary Reference Intakes for Energy, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2002.

5. Marlett, JA, McBurney M, Slavin J. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc.2002;102(7):993-1000.

6. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001;59:129-39.

7. Valko M, Izakovic M, Mazur M, Rhodes CJ, Telser J. Role of oxygen radicals in DNA damage and cancer incidence. Mol Cell. 2004;266:37-56.

8. Halliwell B. Lipid peroxidation, antioxidants and cardiovascular disease: how should we move forward? Cardiovas Res 2000; 47:410-8.

9. Rietveld A, Wiseman S. Antioxidant effects of tea: Evidence from human clinical trials. J Nutr. 2003;13:3285S-3292S.

10. Lau FC, Shukit-Hale B, Joseph JA. The beneficial effects of fruit polyphenols on brain aging. Neurobiol Aging. 2005.

11. Young JF et al. The effect of grape-skin extract on oxidative status. Br J Nutr 1999; 81: 447-55.

12. Wiesburger JH. Lifestyle, health and disease prevention: the underlying mechanisms. Eur J Cancer Prev. 2002;S2:1-7.

13. Appel LJ et al. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association. Hypertension 2006; 47: 296-308.

14. Shirreffs SM et al. Fluid and Electrolyte needs for preparation and recovery from training and competition. J Sport Sci 2004; 22(1): 57-63.