| Nutrition for Families on the Go |
Top Ten Fruits
by Wendy Composto, RD
by Wendy Composto, RD
My New Year’s Resolution involved a new healthy habit each month. For January, I decided to eat at least three fruit servings a day. This
will be easy because I love fruit! But why is fruit so good for us?
Fruits in general are loaded with vitamins, minerals and fiber. Also, they are fat free (with the exception of avocados). I came across a list of
the top ten fruits based on each fruit's nutrient content. Here is the list and the nutrients you get when you eat these fabulous fruits:
Avocados contain protein, fiber, niacin, thiamin, riboflavin, folic acid, and zinc. They also contain monounsaturated fat. This is a good fat
for your heart, but it makes the avocado high in calories.
Papaya contains calcium, folic acid, vitamin C, fiber and carotenoids.
Guava contains fiber and vitamin E.
Cantaloupe contains vitamin C, beta-carotene, and potassium.
Oranges contains vitamin C, folate, fiber and calcium.
Apricots contain protein, calcium, iron, vitamin K, zinc, vitamin A, and folic acid, beta-carotene, potassium and fiber.
Mangos contain fiber, beta-carotene and vitamin C.
Strawberries contain vitamin C and fiber.
Kiwi contains vitamin C.
Grapefruit (pink or red) contains vitamin C and fiber.
These fruits are great and so are many more such as:
Bananas which contain potassium.
Apples are a great source of fiber.
Blueberries contain antioxidants.
Cherries contain beta-carotene.
Peaches contain carotenoids and a tiny bit of vitamin C.
Pears are a great fruit to relieve constipation because they have a high sorbitol content as well as fiber.
Pineapple is the fruit highest in the essential nutrient, manganese.
Plums contain carotenoids and some vitamin C.
Raspberries contain fiber, folic acid and zinc.
Watermelon contains the carotenoid antioxidant lycopene.
Whenever hunger strikes do your body a favor and grab a piece of fruit to eat.
Wendy Composto is a Registered Dietitian with a degree in Nutrition from the University of Minnesota. She has experience as a clinical
dietitian and has been a stay-at-home mom for the past 7 years.
will be easy because I love fruit! But why is fruit so good for us?
Fruits in general are loaded with vitamins, minerals and fiber. Also, they are fat free (with the exception of avocados). I came across a list of
the top ten fruits based on each fruit's nutrient content. Here is the list and the nutrients you get when you eat these fabulous fruits:
Avocados contain protein, fiber, niacin, thiamin, riboflavin, folic acid, and zinc. They also contain monounsaturated fat. This is a good fat
for your heart, but it makes the avocado high in calories.
Papaya contains calcium, folic acid, vitamin C, fiber and carotenoids.
Guava contains fiber and vitamin E.
Cantaloupe contains vitamin C, beta-carotene, and potassium.
Oranges contains vitamin C, folate, fiber and calcium.
Apricots contain protein, calcium, iron, vitamin K, zinc, vitamin A, and folic acid, beta-carotene, potassium and fiber.
Mangos contain fiber, beta-carotene and vitamin C.
Strawberries contain vitamin C and fiber.
Kiwi contains vitamin C.
Grapefruit (pink or red) contains vitamin C and fiber.
These fruits are great and so are many more such as:
Bananas which contain potassium.
Apples are a great source of fiber.
Blueberries contain antioxidants.
Cherries contain beta-carotene.
Peaches contain carotenoids and a tiny bit of vitamin C.
Pears are a great fruit to relieve constipation because they have a high sorbitol content as well as fiber.
Pineapple is the fruit highest in the essential nutrient, manganese.
Plums contain carotenoids and some vitamin C.
Raspberries contain fiber, folic acid and zinc.
Watermelon contains the carotenoid antioxidant lycopene.
Whenever hunger strikes do your body a favor and grab a piece of fruit to eat.
Wendy Composto is a Registered Dietitian with a degree in Nutrition from the University of Minnesota. She has experience as a clinical
dietitian and has been a stay-at-home mom for the past 7 years.
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