What Fruit Can Do for You

Fruit is one of the main groups in the new Food Pyramid.

People who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide vitamins and minerals vital for your body's health.

Health benefits

• Eating a diet rich in fruits and vegetables may reduce risk for stroke and heart disease.
• Eating a diet rich in fruits and vegetables may reduce risk for type 2 diabetes.
• Eating a diet rich in fruits and vegetables may protect against certain cancers, such as mouth, stomach, and colorectal cancer.
• Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
• Eating fruits and vegetables rich in potassium may reduce the risk of developing kidney stones and may help to decrease bone loss.
• Eating foods such as fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

• Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid).
• Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
• Dietary fiber from fruits helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should be sure to get adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of birth defects called neural tube defects, including spina bifida and anencephaly.