Are certain fruits healthier than others?
Fruits come in all sizes, shapes, and colors, and we have all heard about the recommended five servings of fruits and vegetables a day.
So, what are we eating them for? And how does the nutritional value vary between fruits? Is there any difference between whole fruits versus juice, fresh versus dried? Let’s take a look.
Differences between fruits
Just like other foods, different fruits have different nutrient values. Generally, whole fruits are good sources of fiber while fruit juices are not. And one cup of fruit juice, even 100% fruit juice, has a lot more sugar than one piece or one serving of whole fruit.
In addition, whole fruits are more satiating than juices. When meeting the recommended fruit and vegetable intake, it is better to eat them (whole) than drink them (juice).
However, one should not completely avoid drinking juice — if it is 100% juice — but you should limit consumption to no more than 4 to 8 ounces a day.
Differences in nutritional value
Different fruits are good sources of different nutrients. Citrus fruits are high in vitamin C, and other fruits are good sources of nutrients too.
Besides the various nutrients, certain fruits are also high in flavonoids. This is a diverse group of compounds, some of which are potent antioxidants that protect against oxidative damage, and may reduce the risk of certain diseases such as cardiovascular disease and diabetes.
In particular, citrus fruits are high in the flavanones class of flavonoids, and blackberries, blueberries, cranberries, and cherries are high in the anthocyanidins class of flavonoids.
As you can see, there isn’t one fruit that has all the nutrients, so eating a variety is the key to good health. Try something new!
Most adults should eat a variety of colors for about 2 cups a day. Prioritize whole fruits over juice. Eat what is in season, as it will be cheaper. And enjoy your fruits: eat mindfully to fully appreciate the smell, texture, and flavor. Bon appetit!
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