Health and Related Benefits


Choose more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.


It's hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.


Most people should aim for at least nine servings (at least 4½ cups) of vegetables and fruits a day, and potatoes don't count. Go for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best bets? Dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.


Fresh Fruit Baskets: A Healthy Choice

It's a wonderful thing.... Some of the best-tasting foods in the world are also some of the best for your body.  Your gift of fruit for yourself or someone else is not only a treat for your taste buds; it's a smart choice for promoting good nutrition and wellness.


Why is it important to eat fruit?

Eating fruit provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.


Health Benefits

Eating a diet rich in fruits and vegetables as part of an overall healthy diet may:

  • Reduce risk for stroke and other cardiovascular diseases.
  • Reduce risk for type 2 diabetes.
  • Protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.


Fruits: Excellent Sources for Important Nutrients

Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Eating foods such as fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.


Fruits are important sources of many nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid). The benefits of these nutrients are well documented.



Health Benefits



Diets rich in potassium may help to

Bananas, prunes, dried


maintain healthy blood pressure, may

peaches, apricots,


reduce the risk of developing kidney

cantaloupes, honeydew


stones, and may help to decrease

melon and oranges


bone loss.





Dietary Fiber

Dietary fiber from fruits, as part of an

Blackberries, raspberries,


overall healthy diet, helps reduce blood

apples, pears, mangoes,


cholesterol levels and may lower risk of

apricots, dried figs and


heart disease.  Fiber is important for



proper bowel function.It helps reduce



constipation and diverticulosis.  Fiber-



containing foods such as fruits help



provide a feeling of fullness with fewer



calories.  Whole or cut-up fruits are



sources of dietary fiber; fruit juices



contain little or no fiber.





Vitamin C

Vitamin C is important for growth and

Oranges, grapefruits,


repair of all body tissues. It helps heal

limes, lemons and


cuts and wounds and keep teeth and

tangerines, mangoes,


gums healthy. Fruit may also help prevent

guava and blackberries.


the common cold. What fruit has the



highest Vitamin C per gram? Guava! It



contains 218 mg of Vitamin C (per 100



grams).  Oranges have 49 mg.






Folic Acid helps the body for red blood

Apricots, bananas,

(Folic Acid)

cells.  According to the USDA, this is



extremely beneficial for women in the

papayas and peaches


first trimester of pregnancy. Since many



women are not aware of their pregnancy



at this time, it's recommended that



women of childbearing age should



consume adequate amounts of folic acid.




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