Wednesday, August 9

Are some fruits healthier than others?

The US is lucky to have a wide variety of fruits available all year in grocery stores. They have all heard about the five servings of fruits and vegetables per day recommendation, and they are available in a wide variety of sizes, shapes, and colours. Therefore, why do we consume them? And how do the nutritional differences among fruits differ? Is there a difference between fresh versus dried fruits, whole versus juice? Let's look at it.


Variations between fruits
Similar to other foods, various fruits include a range of nutrients. Fruit liquids typically don't contain as much fibre as whole fruits do. One serving or one piece of real fruit contains much less sugar than one cup of fruit juice, even 100% fruit juice. Whole fruits also provide greater satiety than liquids. It is preferable to consume fruit and vegetables whole rather than in juice when consuming the necessary daily allowance. Juice should be limited to no more than 4 to 8 ounces per day, assuming it is 100% juice, rather than being completely avoided.

The grocery store's freezer department is frequently filled with a wide selection of frozen fruits. Like mangos, these are frequently already peeled and chopped, which is handy and frequently less expensive than fresh fruits. The nutrients in frozen fruits are effectively preserved since they are often plucked and quickly frozen right after being harvested. In addition, frozen versions of some seasonal fruits, like blueberries, are easily accessible. The secret to choosing is to pick frozen fruits that are basic and sugar-free.

There are several fruits that may be purchased dried, including raisins, apricots, and pineapple, to name a few. They are a favourite among hikers and campers since they are high in calories, have good nutritional properties, store well for a long time, and are easy to transport. However, other foods, especially mango and pineapple, frequently have sugar added during the drying process. Since dried cranberries are inherently highly tart, sugar is usually added to them. The small size and sweetness make it simple to consume a lot of food at once, even for those without added sugar, and the calories can mount up quickly.

Sulfur dioxide is additionally used to maintain the freshness and colour of some dried fruits, such as raisins and apricots. Most people don't find that to be an issue, but some others do, especially those who have asthma. It is simple to avoid sulphur dioxide treatment if necessary because it is clearly marked on the package.

How about purchasing organic goods?

Fruits grown organically and conventionally, whether fresh, frozen, or dried, are readily available. Although there isn't enough of a nutritional difference to prefer one over the other, customers may do so based on farming methods and environmental effects. Although there are restrictions on the use of pesticides in the US, it is always advised to wash fruits well before eating because some have higher levels of residual pesticides than others.


Various nutritional values
Fruits are excellent suppliers of several nutrients. While other fruits are also rich providers of nutrients, citrus fruits are high in vitamin C. Here are a few examples:


Major functions

Good fruit sources


fluid and electrolyte balance, maintaining healthy blood pressure

oranges, raspberries, bananas, cherries, pomegranates, honeydew melons, avocados


formation of red blood cells, brain growth in children

dried apricots, raisins

vitamin C

maintaining healthy immune system, wound healing, antioxidant

citrus fruits, strawberries, kiwi


DNA synthesis, formation of red blood cells, early neural tube development in the fetus

oranges, mangos, avocados

vitamin A

night vision, cell growth, immune function


Table by Harvard health.

In addition to the nutrients mentioned above, some fruits are also rich in flavonoids. This is a complex collection of substances, some of which are strong antioxidants that guard against oxidative damage and may lower the chance of developing certain conditions like diabetes and cardiovascular disease. Citrus fruits are particularly high in the anthocyanidins family of flavonoids, while blackberries, blueberries, cranberries, and cherries are particularly abundant in the flavanones class.

So, which fruits are best to eat?

As you can see, no single fruit contains all the nutrients; hence, the secret to optimal health is eating a variety. Try a novel idea! The majority of adults should consume two cups of a variety of colours each day. Give whole fruits the edge over juice. Consume seasonal food because it will be less expensive. Eat mindfully to completely appreciate the taste, texture, and enjoyment of your fruits. Happy eating!
No content on this site, regardless of date, should be used to replace direct medical advice from your doctor or another trained practitioner.
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