Fruits are known for their ability to prevent vitamin C and vitamin A deficiencies and are a strong source of vitamins and minerals. A nutritious diet that includes fruits and vegetables lowers a person’s chance of developing various chronic illnesses. During mealtimes, the USDA’s MyPlate recommends that half of the plate be made up of fruits and vegetables.
Fruits are an essential component of a balanced diet and a great source of several essential nutrients, such as potassium, folic acid (also known as folate), and antioxidants like polyphenols. Phytochemicals found in fruit, including citrus, blueberries, cranberries, and strawberries, are also being researched for their potential health advantages.
Daily Recommendation
Age No. of servings
Children 2–8 years 1–1.5 cups
Girls 9–18 years 1.5 cups
Boys 9–18 years 1.5–2 cups
Women 19–30 years 2 cups
Women 31+ years 1.5 cups
Men 19+ years 2 cups
How Many Fruit Servings Are Suggested?
Essential Fruit Nutrients
Fruit contains nutrients that are essential for maintaining bodily systems and general health. These nutrients have the following advantages:
Decreased risk of chronic illness: Consuming a lot of fruit can lower your risk of heart disease, stroke, and type 2 diabetes.
Better heart health: Fruit’s potassium content can lower the risk of heart attacks and strokes. Additionally, potassium may assist to prevent bone loss and lower the chance of kidney stones.
Reduced chance of neural tube defects: folic acid, or folate, aids in the production of red blood cells in the body. Adequate folate is necessary for both women of childbearing age who may get pregnant and those who are in the first trimester of pregnancy. Spina bifida and other neural tube birth abnormalities are prevented by folate.
Protection against cellular injury: Fruit consumption as part of a generally healthy diet supplies antioxidants that aid in the repair of damage caused by free radicals and may offer protection against some types of cancer. Additionally, it might benefit the health of the digestive system. Antioxidants known as polyphenols have been demonstrated to change the ratio of beneficial to dangerous bacteria in the gut, or gut microecology.