Fruits

What are the benefits of fruit in a healthy eating pattern?

Fruits are a good source of vitamins and minerals, recognized for their role in preventing vitamin
C and vitamin A deficiencies. People who incorporate fruits and vegetables as part of a healthy
eating pattern have a reduced risk of some chronic diseases. USDA's MyPlate encourages
filling half of the plate with fruits and vegetables at mealtimes.

Fruits are an important part of a healthy eating pattern and the source of many vital nutrients,
including potassium, folate (folic acid), and antioxidants including polyphenols. Fruit such as
blueberries, cranberries, strawberries and citrus also contain phytochemicals that are being
studied for their added health benefits.

How Many Servings of Fruit Are Recommended?

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

Essential Nutrients in Fruit

The nutrients in fruit are vital for overall health and maintenance of body systems. The benefits
of these nutrients include:

 Reduced risk of chronic disease: Eating a diet rich in fruit may reduce risk for stroke,
cardiovascular disease and type 2 diabetes.
 Improved heart health: The potassium in fruit can reduce the risk of heart disease and
stroke. Potassium may also reduce the risk of developing kidney stones and help to
decrease bone loss.
 Lower risk of neural tube defects: 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 need adequate folate. Folate helps prevent neural tube birth
defects such as spina bifida.
 Protection against cell damage: An eating pattern where fruit is part of an overall
healthy diet provides antioxidants that help repair damage done by free radicals and may
protect against certain cancers. It may also have a positive impact on digestive health.
Polyphenols are antioxidants that have been shown to alter gut microecology, or the
proportion of healthy versus harmful bacteria.

Find out more about the relationship of a healthy eating pattern and activity on overall health by
visiting the Healthy Eating page. For online learning activities, check out the nutrition resources
for online learning page.