FRESH FRUITs

What is a fruit:

A fruit is the edible part of a flowering plant that contains the seeds. Throughout history people have been consuming fruits. They are important sources of fiber and vitamins, especially vitamin C. Fruits often contain a large amount of water and the skin has many nutrients. Most fruits can be consumed with their skin, but bananas, oranges and melons are mostly consumed without the skin.

You can eat fresh fruits throughout the day

You can add them to your breakfast, lunch or dinner and have them for desert. Fruit also makes a great healthy snack. Try to eat a variety of different fruits and take advantage of those in season.

Examples:

Apples, bananas, mangos, pears, pine apples, oranges, grapes, plums, apricots, peaches, nectarines, kiwis, melons, cherries, tangerines, strawberries, raspberries, blueberries, blackberries, lemons and pomegranates are some examples. Some foods are often considered vegetables, but are actually fruits. Tomatoes, cucumbers, avocado, zucchini and other types of squash all contain seeds and are therefore part of the fruit family. Ultimately, it does not really matter if you consider your tomato or avocado a fruit or a vegetable. What’s important is that you make sure you eat them regularly.

Benefits

Excellent source of essential vitamins and minerals
Good source of fiber
Strengthens immune system
Health-boosting antioxidants
Anti-aging
Lower the risk of disease

Dried fruit

Dried fruit is healthy and it contains a lot of fiber and antioxidants. Common examples are: raisins, dates, prunes, figs, apricots and apple slices. However, be mindful that dried fruit contains more calories, is higher in sugar than fresh fruit and is easy to overeat as the water content has been removed. For example, it is far easier to consume four prunes, than it is to consume four fresh plums within the same timeframe. Try to avoid sweetened or candied fruits. Those are dried fruits with added sugars and you should treat them as you would regular candy.

Frozen fruits

When fruits are out of season buying the frozen ones can be a great alternative. Having frozen fruits (and vegetables) in your freezer means you will always have them on hand.

Canned fruits

The research around canned fruits varies. Some studies have shown that canned fruits are less healthy because of the added syrup and the processing of the fruits. Other studies show canned fruits can be very nutritious. The jury is still out. We believe it’s best to eat a variety of fruits. So if you consume canned fruits, make sure you avoid the ones with added sugars. And don’t solely rely on canned fruits as your source of fruits.

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Additional helpful resources:

Vegetables and Fruits, The Nutrition Source, Harvard T.H. Chan School of Public Health