So Many Fruits, So Little Time

(Fruit: derived from the Latin word “fru”, to enjoy)

Nature’s Desert Fruits are sweet, have pleasing textures and come in many shapes and colors. They are excellent sources
of vitamins A and C, many minerals, hundreds of
phytochemicals, fiber, naturally occurring sugars, and water. The majority of fruits are fat-free (two exceptions are avocados and olives, which contain monounsaturated fat) and do not contain protein.

Nutritious and Delicious
The 2005 Dietary Guidelines for Americans recommend
eating at least 2 cups of fruit a day and according to research conducted by The Centers for Disease Control, 75% of Americans are not eating enough. Here are some easy ways to
work more fruit into your meals:
• Use fruit juice in salad dressings and marinades
• Add raisins, dried cranberries, apples, pears or pineapple to chicken or tuna salad
• Include mandarin oranges, pears, dried cranberries, blueberries or strawberries with salad greens
• Enjoy fruit sorbet instead of ice cream for dessert
• Combine fresh or frozen fruit with plain yogurt, a splash of fruit juice and vanilla for a delicious smoothie
• Keep individual packages of dried fruit in your desk for a healthy snack


Excellent Sources of Fiber
Fiber, found only in plant foods, is a complex carbohydrate that cannot be digested or absorbed by the body. Insoluble fiber moves waste through our digestive tract decreasing the time harmful substances remain in our intestines. Soluble fiber binds with cholesterol and helps remove it from our body. The American Dietetic Association says healthy adults should consume 20-35 grams of fiber each day. Fruit is one sweet way to meet those recommendations.

Have You Captured Any Free Radicals Lately?
Fruits are full of antioxidants. According to the American Institute of Cancer Research, antioxidants neutralize the harmful effects of “free radicals”- toxic molecules created as part of normal cell function. Free radicals may contribute to cancer and cardiovascular disease.

Phyte Disease with Colorful Fruit
Phytochemicals, the compounds that give plants their
brilliant colors and distinctive aromas, appear to promote health and reduce the risk of heart disease and some cancers. Fruit is an excellent source of phytochemicals. While no single food or substance can protect against disease, the right combination might. Research suggests these functional benefits come from eating food, not from taking supplements.

The Produce for Better Health Foundation introduced a National Action Plan to Promote Health through Increased Fruit and Vegetable Consumption and suggests one way to increase well-being is to choose a variety of fruits (and
vegetables) from each of the five color groups - red, yellow/
orange, white, blue/purple, and green every day.

Blue/Purple fruits contain anthocyanins and phenolics,
currently being studied for their antioxidant and antiaging
benefits. Include blue/purple fruits in your diet
to help:
• Lower risk of some cancers*
• Memory function
• Urinary tract health
• Healthy aging

The blue/purple fruit category includes:
• blackberries
• purple figs
• blueberries
• purple grapes
• black currants
• plums
• dried plums
• raisins
• elderberries

Green fruits contain varying amounts of phytochemicals
such as lutein and indoles, which interest researchers
because of their potential antioxidant, health-promoting
benefits.
• A lower risk of some cancers*
• Vision health
• Strong bones and teeth

The green fruit category includes:
• avocados
• green apples
• green grapes
• honeydew
• kiwifruit
• limes
• green pears

White, tan, and brown fruits contain varying amounts of the phytochemical allicin, found in the garlic and onion family. The mineral selenium, found in mushrooms, is also the subject of research. Including white fruits in your low-fat diet helps maintain:
• Heart health
• Cholesterol levels that are already healthy
• A lower risk of some cancers*

The white/tan/brown fruit category includes:
• bananas
• brown pears
• dates
• white nectarines
• white peaches
Yellow and orange fruits contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Including yellow/ orange fruits in your diet
helps maintain:
• A healthy heart
• Vision health
• A healthy immune system
• A lower risk of some
cancers*

The yellow/orange fruit category includes:
• yellow apples
• apricots
• cantaloupe
• Cape gooseberries
• yellow figs
• grapefruit
• golden kiwifruit
• lemon
• mangoes
• nectarines
• oranges
• papayas
• peaches
• yellow pears
• persimmons
• pineapples
• tangerines
• yellow watermelon

Red fruits include the phytochemicals lycopene and anthocyanins, which are being studied to help maintain:
• A healthy heart
• Memory function
• A lower risk of some cancers*
• Urinary Tract health

The red fruit category includes:
• red apples
• blood oranges
• cherries
• cranberries
• red grapes
• pink/red grapefruit
• red pears
• pomegranates
• raspberries
• strawberries
• watermelon
* Low-fat diets rich in fruits and vegetables and low in
saturated fat and cholesterol may reduce the risk of some
types of cancer, a disease associated with many factors.

For more information contact:
The Produce for Better Health Foundation -
www.pbhfoundation.org
Five-A-Day - www.5aday.com
U.S. Department of Agriculture - www.mypyramid.gov

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