Want to Know the Nutritional Value of your Favorite Fruit or Foods? See the List here

Here is an impressive list of fruits with complete illustrations of theirhealth benefits and nutrition facts:

How much fruit nutrition should be included in our daily diet?

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.
The term one fruit serving is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds, etc.
Include seasonal fruits in the daily diet. Variety of fruit's type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of α and β carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.

How to use fruits?
Barring few fruits like berries, try to wash them soon after shopping. Rinse them in salt water for few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dust, sand and any residual chemical spray. Eat them while they are fresh because, certain fruits have very short shelf life and the health benefiting properties of fruit declines with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, and to get maximum fruit nutrition benefits.

Acai berry	Apple	Apricot	Avocado
Banana	Blackberries	Black currants	Blueberries
Cantaloupe	Cherimoya	Cherry	Chokeberry
Cranberries	Dates	Durian fruit	Figs
Gooseberries	Grapes	Grapefruit	Guava
Jackfruit	Kiwi fruit	Kumquat	Lemon
Loquat fruit	Lychee	Mango fruit	Mangosteen
Mulberries	Olives	Orange	Papaya
Passion fruit	Peaches	Pears	Persimmon fruit
Pineapple	Plums	Pomegranate	Quince fruit
Raspberry	Sapodilla(Sapote)	Star fruit	Strawberry
Tangerine	Watermelon

Selection of fruits
To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.
In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon).


Dry fruitsDry fruits are rich source of nutrients such as vitamins and minerals. Consumption of some dry fruits daily enhances the overall bio-availability of nutrients. Try raisins (dried grapes), apricots, dates, figs, tamarind..., which are indeed very good in iron, calcium, zinc, selenium and manganese. In addition, mixing dry fruits with some fresh fruits would help you get vitamin C which in-turn facilitates complete absorption of iron inside the stomach.

If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, and to get maximum fruit nutrition benefits.

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