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The Many Benefits of Fruit
Who says nutritious eating can't be a fruit-filled adventure?
Jan 07, 2025
“Eat your veggies!” said Mom and Dad, both sincerely and authoritatively, like an ancient right of passage. “They’ll make you grow big and strong.” But what about nature’s other superhero?
Eating fruit is like consuming a dietary powerhouse. But we’re not talking about those three slices of strawberries sitting sadly atop a stack of pancakes at your local greasy spoon. That’s called a garnish. We’re talking about all the colorful and juicy wonders of the fruit kingdom. And, just like vegetables, they are undeniably rich in fiber, full of antioxidants, and have some serious nutritional punch.
So, if you want to make more thoughtful choices or send great gifts for holidays and special occasions, here are some tasty and nutritious options.
Apples
Apples
Shop : Apple and Honey Gift from Harry & David
Apples and Aged White Cheddar from Harry & David
Organic Apples from Harry & David
Under the skin: One medium apple contains 9 milligrams of vitamin C, 4 milligrams of potassium, and 4 grams of fiber. And apples consist of approximately 85% water, making them a hydrating snack.
An apple a day: An epidemiological study of more than 38,000 women followed for almost nine years supported a beneficial relation between apple intake and risk of type 2 diabetes. Those who ate one or more apples a day had a 28% lower risk of type 2 diabetes compared with those who ate none.
Keep the skin on: Fresh, whole apples provide the best nutrients since their skin is full of fiber and flavonoids. Apple peels are rich in a flavonoid called quercetin, a nutrient found in colorful foods, including berries and red wine. Eat one or two apples a day, and you’ll get a good helping of these vitamins and minerals. Or, slice and bake them with some granola for a sweet dessert.
Shop : Apple and Honey Gift from Harry & David
Apples and Aged White Cheddar from Harry & David
Organic Apples from Harry & David
Blueberries
Blueberries
Shop : Gluten-Free Berry Pie from Harry & David
Under the skin: A half cup of blueberries (148 grams) contains 2 milligrams of potassium, 2 milligrams of iron, and 16 milligrams of vitamin C, as well as manganese.
Small but mighty: According to a 2004 study, a cup of cultivated blueberries has 9,019 antioxidants. Antioxidants are compounds in plants that fight cell damage, and antioxidant-rich diets can help protect the body against aging and illnesses, including cancer. No wonder blueberries are referred to as a superfood.
A true classic: If it ain’t broke, why fix it? Here’s a classic recipe from an award-winning chef for an all-time favorite: blueberry pie.
Shop : Gluten-Free Berry Pie from Harry & David
A quick guide to nutrients
*RDA = Recommended Daily Allowance for adults over 18, non-pregnant
Antioxidants are compounds in plants that fight cell damage, and antioxidant-rich diets can help protect your body against aging and illnesses, including cancer. No set RDA.
Fiber promotes digestive health and helps prevent constipation. It also may help reduce the risk of heart disease by lowering cholesterol levels and blood pressure. Fiber also aids in digestion and helps maintain bowel regularity. RDA is 25 grams for women and 38 grams for men.
Flavonoids are a type of phytochemical or plant chemical and have a range of health benefits, including antioxidant, anti-inflammatory, and anti-cancer properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function. No set RDA.
Folate, also known as vitamin B9, is important in red blood cell formation and for healthy cell growth and function. RDA is 400 micrograms.
Iron is an important mineral that helps maintain healthy blood. It’s a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. RDA is 8 milligrams for men and 18 milligrams for women.
Magnesium is a mineral that's crucial to the body's function. It helps keep blood pressure normal, bones strong, and the heart rhythm steady. RDA is 400 to 420 milligrams for men and 310 to 320 milligrams for women.
Manganese can help with blood clotting while promoting bone and muscle strength. RDA is 2 to 5 milligrams for adults.
Potassium is needed by all tissues in the body. It carries a small electrical charge that activates various cell and nerve functions. Its main role in the body is to help maintain normal levels of fluid inside our cells. The adequate intake is 2,600 milligrams for women and 3,400 milligrams for men.
Thiamine, also called vitamin B1, helps break down carbohydrates for energy. RDA is 1.1 milligrams for adult females and 1.2 milligrams for males.
Vitamin A is very important for eye health and, like vitamin C, supports the immune system and helps protect against inflammation. RDA is 700 micrograms for women and 900 micrograms for men. RAE accounts for the different absorption rates from varying sources of vitamin A.
Vitamin C boosts the immune system and promotes healthy skin. RDA is 90 milligrams for men and 75 milligrams for women.
Vitamin K helps keep bones strong and lowers your risk of osteoporosis. The RDA is 90 micrograms for females and 120 micrograms for males.
AUTHOR
Lauren Budabin is an Emmy Award winner who specializes in writing for documentaries and television. She was the co-executive producer for Padma Lakshmi's Emmy-nominated Taste the Nation, which explores the rich and diverse food culture of various immigrant groups across America. Lauren was born and raised in New York City and lives in Brooklyn with her husband and two children.
