Fruits

Fruits are a crucial part of a healthy diet and occupy approximately one-fourth of a balanced diet. Fruits are low in fat, sodium, and calories and do not contain cholesterol. Conversely, certain fruits are high in potassium, fiber, folate, antioxidants, and vitamin C. Fruits that are rich in potassium include bananas, prunes, peaches, apricots, guava, kiwi, cantaloupe, honeydew, sapote, oranges, and jackfruit. Potassium plays an important role in helping to maintain blood pressure. Fruits are also rich in fiber, but only if eaten whole. In other words, fruit juice contains little to no fiber. Dietary fiber helps reduce blood cholesterol levels, reduce heart disease risk, and maintain healthy bowel movements. Vitamin C is important for healthy growth and tissue repair and also helps the body absorb iron more easily. Fruits containing vitamin C include strawberries, citrus fruits such as oranges, peppers, and blackcurrants. Citrus fruits are also high in folate, which is a B vitamin that plays a role in red blood cell formation, DNA production, protein creation and destruction, tissue growth, and cell function. Eating a healthy amount of fruit may help reduce the risk of cardiovascular disease, type 2 diabetes, stroke, kidney stones, and neural tube defects and may help protect against cell damage. Eating a balanced diet with plenty of fruits may also help reduce the risk for certain types of cancers.

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