The Many Benefits of Fruit
Who says nutritious eating can't be a fruit-filled adventure?
Jan 07, 2025
“Eat your veggies!” said Mom and Dad, both sincerelyandauthoritatively, like an ancient right of passage. “They’ll make you grow big and strong.” But what about nature’sothersuperhero?
Eating fruit is like consuming a dietary powerhouse. But we’re not talking about those three slices ofstrawberriessitting sadly atop a stack of pancakes at your local greasy spoon. That’s called a garnish. We’re talking about all the colorful and juicy wonders of the fruit kingdom. And, just likevegetables, they are undeniably rich in fiber, full of antioxidants, and have some serious nutritional punch.
So, if you want to make more thoughtful choices or send great gifts forholidays and special occasions, here are some tasty and nutritious options.
A quick guide to nutrients
*RDA = Recommended Daily Allowance for adults over 18, non-pregnant
Antioxidantsare compounds in plants that fight cell damage, and antioxidant-rich diets can help protect your body against aging and illnesses, including cancer.No set RDA.
Fiberpromotes digestive health and helps prevent constipation. It also may help reduce the risk of heart disease by lowering cholesterol levels and blood pressure. Fiber also aids in digestion and helps maintain bowel regularity.RDA is 25 grams for women and38 gramsfor men.
Flavonoidsare a type of phytochemical or plant chemical and have a range of health benefits, including antioxidant, anti-inflammatory, and anti-cancer properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function.No set RDA.
Folate,also known as vitamin B9, is important in red blood cell formation and for healthy cell growth and function.RDA is 400 micrograms.
Ironis an important mineral that helps maintain healthy blood. It’s a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body.RDA is 8 milligrams for men and 18 milligrams for women.
Magnesiumis a mineral that's crucial to the body's function. It helps keepblood pressurenormal, bones strong, and theheartrhythm steady.RDA is 400 to 420 milligrams for men and 310 to 320 milligrams for women.
Manganesecan help with blood clotting while promoting bone and muscle strength.RDA is2 to 5 milligramsfor adults.
Potassiumis needed by all tissues in the body. It carries a small electrical charge that activates various cell and nerve functions. Its main role in the body is to help maintain normal levels of fluid inside our cells.The adequate intake is 2,600 milligrams for women and 3,400 milligrams for men.
Thiamine, also called vitamin B1, helps break down carbohydrates for energy.RDA is1.1 milligrams for adult females and 1.2 milligramsfor males.
Vitamin Ais very important for eye health and, like vitamin C, supports the immune system and helps protect against inflammation.RDA is 700 microgramsfor women and 900 micrograms for men. RAE accounts for the different absorption rates from varying sources of vitamin A.
Vitamin Cboosts the immune system and promotes healthy skin.RDA is 90 milligrams for men and 75 milligrams for women.
Vitamin Khelps keep bones strong and lowers your risk of osteoporosis.The RDA is 90 micrograms for females and 120 micrograms for males.
