AN OVERVIEW: FRUITS

LET'S TALK ABOUT FRUITS

 


WHAT ARE FRUITS?

Botanically, fruits refers to the seeds and surrounding tissues of a plant. But for nutritional purposes, fruits are pulpy seeded tissues that have a sweet (oranges, apples, pears, blueberries) or tart (lemons, limes, cranberries) taste or flavor. They are mostly consumed as snacks, desserts, or a sweet side dish to a meal.

They can also be eaten as;

Fresh












Canned





Frozen

 

Dried/Dehydrated









QUESTION: How do you love to eat your fruits? Do you like them fresh, canned, frozen or dried? Let's gist in the comment section😃


RECOMMENDATIONS

As part of the World Health Organization (WHO) Recommendations, fruits should be taken wholly than consuming them as juices so as to derive all the nutrients it provides for our body.
"As part of a healthy diet low in fat, sugars and sodium, WHO suggests consuming more than 400 grams of fruits and vegetables per day to improve overall health and reduce the risk of certain NCDs (Non-Communicable Diseases)." 
In 2017, an estimated amount of 3.9 million deaths were attributed to low/inadequate intake of fruits and vegetables (WHO, 2024). 
400 grams of fruits equates to about 3 cups of fruits. Nonetheless, in knowing the quantity of fruit to consume daily, see a dietitian or a nutritionist for a well calculated estimation on how much to consume. The United States Department of Agricultural Dietary Guidelines for America (2020-2025) shows us a table on how to quantify our fruits as cups.


AN EXCERPTS FROM THE GUIDELINE



HEALTH BENEFITS OF FRUITS

  • Fruits are rich in antioxidants, which help modify the metabolism and detoxification of carcinogens and other diseases.
  • Incorporating regular fruit consumption into a healthy diet can aid in managing and preventing chronic diseases, including diabetes.
  • Dry fruits and nuts provide essential fiber, calories, amino acids, and other vital nutrients.
  • Vitamin C rich fruits acts as good iron enhancers to our body increasing our blood levels.
  • Fruits provide essential vitamins and minerals, helping to prevent deficiencies in vitamin C and vitamin A.

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