A balanced diet consisting of protein, grains, vegetables and fruit; nutrition that enhances the health and decreases the risks of certain diseases for everyone who practices good eating habits. Fruit is not only a nutritional food, but an enjoyable one, as well; used for desserts, snacks, condiments and even as part of the main entrée.
Fruit is a food that has great nutritional value. Protein, fiber, sugars, vitamins and minerals are all part of the composition of fruit in varying degrees, although not all fruits contain each of the values. The best nutrients are obtained by eating freshly picked fruit in its natural state; most fruits quickly begin to lose nutritional value after being picked. Some nutrients are lost during the canning and freezing process, but those fruits processed rapidly after being harvested will retain most of their value.
In fact, several groups will argue that fruit possesses all of the nutrients that the body needs in order to stay healthy. Fruit contains water, which is an essential element for the body as a joint lubricant, body temperature maintenance and much more. Next, fruit contains protein; another vital component the body needs to have replenished on a daily basis. Often, the sugars that fruit is known to have is much maligned as unhealthy. While it is true that commercial sugars which are simple carbohydrates can endanger the balance of the system, natural sugars are complex carbohydrates that the body must have to operate efficiently. Another necessary element for the human body is fat. Essential fats help the body reserve fuel, assist the nervous system, hormones and to produce energy. There are healthy fats which provide this for the body, and one place to find them is in fruit.
Last but certainly not least are the vital minerals and vitamins that are found in fruits. Our bodies would not be able to function without the inclusion of them. Bone formation, blood health and cell function are dependant upon certain vitamins and minerals to function efficiently. Over twenty different minerals work with the body’s organs and systems to keep them maintained and operating as they should.
With all that fruit has to offer, we can see that including the fruit nutrition into diets on a daily basis is necessary to help our bodies be healthy, strong and energetic. Now it only remains to determine which fruits are needed to supply which elements.
Fruit Protein
While most people associate protein with red meats and beans, there are several fruits that provide a source of protein, as well. Because protein is such as important element in our diets, it is important to get adequate amounts each day as part of fruit nutrition. Especially for those who are physically active, whether playing sports or exercising to lose weight, protein in needed for the muscles to improve tone and to heal. It also plays an important part in skin cell replenishing, strengthening nails, a healthy immune system and heart and respiratory health. Varying the diet by including fruit proteins can help to keep a diet from becoming boring and mundane. Fruit choices that contain fair amounts of protein are:
Watermelon Cantaloupe Avocado
Fresh strawberry Navel orange Banana
Seedless raisins Canned peaches Blueberries
Canned pineapple Dates Peanuts, almonds, walnuts
Nuts can be included within the category of fruit because they are the “fruit” of their specific plant.
Fruit Fiber
Fiber is an essential element in any person’s diet. There are two types of fiber that is consumed, soluble fiber and non soluble fiber. Soluble fiber binds with fatty acids, and also provides a slowdown of the processing of stomach contents, and has the benefits of lowering cholesterol levels and to regulate blood sugar. Insoluble fiber moves intestinal contents through the system, hastens waste elimination, and balances the pH balance of the human body. The benefits of non soluble fiber are regular bowel movements and a lessening risk of colon cancer. Different fruits fall into different fiber categories:
Soluble Fiber Fruits Insoluble Fiber Fruits
Apples, oranges Fruit skins (apple and pear peels, i.e.)
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