Health Tips - Fruit’s Nutritional Value

Fruit’s Nutritional Value
  • Whole fruit eaten raw with skins and seeds, when possible, is high in fiber, water, vitamins, minerals, certain amino acids, healthy fatty acids, and different sugars, such as fructose, glucose, and sucrose. Whole fruit that is pureed or blended offers all the same benefits.
  • Whole fruit, unheated and frozen, seems to contain all the above nutrition with no significant change.
  • Fruit juice made fresh, such as at home, from whole fruit with skins and seeds has no fiber, but is high in sugars and various nutrients.
  • Fruit juice, processed and sold in stores, has no fiber and few nutrients, but is high in sugars. Use of this can result in many unhealthy conditions. Think of it as sugar.

Unprocessed fruits also contain various phytochemicals (derived from Greek "phyton" meaning plant), which are chemicals, such as beta-carotene, that occur naturally in plants. There is evidence from laboratory studies that phytochemicals in fruits and vegetables may reduce the risk of cancer, possibly due to the fiber, antioxidants and anti-inflammatory effect.

Phytochemicals may be destroyed by modern processing techniques, including cooking. The deficiency of phytochemicals in processed foods may contribute to disease. Regular consumption of fresh fruit is associated with reduced risks of cancer, cardiovascular disease (especially coronary heart disease), stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.

Diets that include a sufficient amount of potassium from fruits and vegetables help reduce the chance of developing kidney stones and reduce bone loss.

In general, fruits are low in calories which can help lower calorie intake as part of a weight loss diet.

Fruit generally creates more alkalinity when broken down in the body. This should result in more energy, better control of all bacteria and viruses, and an anti-aging effect in the long run.


  • Read more on the differences between juices.
  • Do not buy fruit juice from the store.
  • Eat 1 or 2 servings a day of varied whole fruit with skin and seeds, when possible.
  • Blend whole fruit with skin and seeds in your Vita-mix to make smoothies or just plain pureed yummy fruit!
  • Eat fruit alone, when possible, as it is digested in a different manner than protein or other foods.
  • Eat fully ripened fruit, as unripened fruit is harder to digest and is more acid forming.
  • Purchase fruit from your farmers market as it is likely to be naturally ripened.

Read all my nutrition tips to find out how easy it is to keep yourself healthy, and how to get healthier faster.

Use the healthy forms of fruit to improve your health!

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Dr. Pepi


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