How Many Servings of Fruits Should We Maintain Daily?

The USDA has recommended different fruit amounts for different age groups. The major ones are listed below:

Adults (19+): Men should eat 2 to 2 ½ cups whereas women should eat 1 ½ to 2 cups every day.

Teenagers: Boys should eat 1 ½ to 2 ½ cups whereas girls should eat 1 ½ to 2 cups every day.

Children: Both boys and girls should eat 1 to 2 cups every day.

Toddlers: They should eat 1½ to 2 cups every day.

This amount doesn't need to be completed in a single intake, rather, the best thing to do is to have two to three servings of fruits daily to meet the recommended value.

The serving sizes of several produce of fruits vary. The different forms of fruit that counts as a cup include:

• ½ cup dried fruit
• 1 cup of 100% fruit juice
• A cup of sliced fresh fruits
• A cup of frozen or canned fruits
• ½ cup of dried form of fruits
• 2/3 cup of mashed or baked fruits

So, whichever form of the fruits you include, be it fresh, dried, frozen, canned, mashed or baked, above serving sizes will guide you on how much is the enough amount. If you are consuming fruits for fibers then the juice format won't work as during the processing, they are lost. Also, juices that come in a package, loaded with sugars, are not recommended to complete the daily value. Fresh ones that are made at home or the ones that don't have any preservatives or artificial sugars are fine for health purpose.

Fruits are powerhouses of proteins. Though all fruits contain some amount of macronutrients (carbohydrates, fats and minerals), they also contain micronutrients like vitamins and minerals in varying amounts.

Saying that, it merely happens that all micronutrients are present in a single fruit. The different types of fruits rich in specific nutrients are listed below: 

• Vitamin C-rich fruits: Guava, Kiwifruit, Strawberries, Citrus fruits like oranges
• Fiber-rich fruits: Raspberries, Pears, Apples, Blackberries, Avocados
• Potassium-rich Fruits: Bananas, Avocados, Oranges, Cantaloupe, Kiwi
• Vitamin A-rich Fruits: Mangoes, Cantaloupe, Papaya, Apricots, Watermelon
• Folate-rich Fruits: Oranges, Papaya, Avocados, Bananas, Strawberries
• Vitamin K-rich Fruits: Kiwifruit, Blueberries, Blackberries, Pineapple, Plums
• Magnesium-rich Fruits: Avocados, Bananas, Figs, Blackberries, Papaya
• Fruits High in Antioxidants: Blueberries, Blackberries, Cherries, Strawberries, Pomegranates
• Iron-rich Fruits: Dried Apricots, Prunes, Raisins, Mulberries, Blackberries
• Calcium-rich Fruits: Oranges, Figs, Kiwi, Blackberries, Rhubarb

Having fruits in the right amount has a lot of benefits to offer. Some important ones associated with different nutrients present in them are: 

Vitamin C

The first and foremost advantage of eating vitamin C-rich fruits is that they play a huge role in keeping the immune system active. They help our body's defenses to be fully functional.

Talking about its antioxidant properties, vitamin C is a strong antioxidant that is known to keep body cells vital. In the presence of vitamin C, our body can also effectively produce collagen, which is important in the synthesis of all cells in the body.

Fiber

The main function of fiber is to help us with digestion. When you eat fiber-rich fruits, it's a sure thing that you will notice an emptied gut every morning.

Another benefit the fiber offers is the reduction of bad cholesterols in the body. Fiber-rich fruits are also known to be good for people who want to shed their weight. Fibers have the property of keeping full for a long time, making sure you aren't tempted to snack on something often.

Potassium

Moving on to potassium, it is an electrolyte in our body that reduces the chances of hypertension, stroke and kidney stones.

Vitamin A

We all are aware of how important vitamin A is in terms of vision. When we get enough amount of vitamin A from fruits, there is a very low chance of suffering from eyesight-related problems. Moreover, vitamin A also prevents age-related degeneration of eye cells.

Vitamin B9/ Folate

Vitamin B9/ folate is important to form new cells. This vitamin is hence important in conditions like pregnancy. Folate is also important for pregnant women to stop any birth defects.

Vitamin K

Vitamin K in our body is important in blood clotting. Also, it works to make our bones stronger and keeps our hearts healthy.

Magnesium

It is a fact that without magnesium hundreds of biochemical reactions in our body won't be able to operate. From nerve functions to keeping us safe from various ailments, magnesium in fruits indeed has a lot to offer.

Antioxidants

The antioxidants present in fruits, mostly present in colorful fruits, prevent stress on our body cells. This reduces the chances of development of chronic diseases.

Iron

Iron-rich fruits are important for blood synthesis. Without a proper level of iron, there is a high chance that we suffer from iron-deficiency anemia.

Calcium

Our bone health depends on calcium. Not only that, the working of muscles and nerve impulse transmission also requires calcium.

If you have medical conditions like diabetes or obesity, you know how important fruit choices are. Here, we will discuss about fruits suitable for certain health conditions. We will also highlight the ones that are better avoided in those situations. 

Diabetes

For diabetics, the best fruits to consume are the ones that do not suddenly take over their blood sugar levels. Low glycemic index (GI) fruits can be enjoyed in this condition while the ones that have high glycemic index should be avoided.

• Low GI Fruits: Apples, Pears, Cherries, Grapefruit, Raspberries
• High GI Fruits: Pineapple, Mango, Bananas, Papaya, Leeches

Low-Calorie Diet

You might need to filter fruits if you are on a low-calorie diet. Some fruits that are helpful for weight loss include:

• Safe Fruits: Watermelon, Berries, Apples, Citrus Fruits, Kiwi
• Improper Fruits: Bananas, Mangoes, Pineapple

Hypertension

Fruits high in potassium are considered best for hypertension whereas the ones that have high sodium are not considered better for this condition.

• Foods To Have: Bananas, Oranges, Apples, Apricots, Pears
• Foods That Need Consideration: Grapes, Pineapple, Pomegranate

GERD

Acidic fruits are very bad for people who have GERD. So, for them, it's best to opt for fruits low on acids.

• Foods To Have: Bananas, Melons (Watermelon, Cantaloupe), Apples, Pears, Peaches
• Foods That Need Consideration: Oranges, Pineapple, Grapefruit, Tomatoes

Kidney Diseases

For people with unhealthy kidneys, foods high in potassium are not good. Consuming such fruits can create excess pressure on the kidneys.

• Foods To Have: Apples, Berries (Strawberries, Blueberries), Grapes, Pears, Pineapple (in moderation)
• Foods That Need Consideration: Bananas, Oranges, Avocados, Kiwis, Mangoes

Pregnancy

During the time of pregnancy, you should be conscious of what you are consuming, including fruits. To stay away from conditions like gestational diabetes, it's better to make mindful choices.

• Foods To Have: Oranges, Berries, Apples, Bananas, Avocados (for healthy fats)
• Foods That Need Consideration: Unripe Papayas, High-sugar fruits like Mangoes and Pineapples (if there are blood sugar concerns)

Going for a “fruitarian” diet, where you depend only on fruits for energy and nutrition is not considered good. This is because such diets keep you away from other essential nutrients not available in fruits. The best example of this would be protein, you can not expect to complete your protein intake by opting for a fruitarian diet. 

So, as per experts' suggestion, it's important to not exceed 25 to 30% of the fruit intake in your daily diet. Some problems associated with consuming too much fruit include:

• An increased chance of weight gain when you rely largely on fruits high in sugar
• Consuming fruits high in sugar also means you are more susceptible to conditions like diabetes
• You may have complications related to pancreatic and kidney conditions due to over intake of minerals
• An increased chance of tooth decay due to sweetness
• Higher chances of deficiencies of grain and meat-related protein and fibers

Just like consuming only fruits as a diet won't help, underconsuming them won't do well either. For people who completely go devoid of fruits and are not able to maintain the needed amount of nutrients fruits have to offer, they may have to suffer from conditions like:

• Weakened immunity, meaning you will be more susceptible to illnesses.
• Decreased energy levels, this can lead to fatigue and sluggishness.
• Impaired digestion, the lack of nutrients like fibers can cause constipation and other digestive problems.
• Increases the risk of chronic diseases, in the absence of proper minerals like magnesium and antioxidants you might have to suffer from conditions like heart disease and diabetes.
• Affects skin health, the absence of antioxidants from fruits can lead to conditions like premature aging.

When you are purchasing fruits to complete your daily recommended intake, it's important to be mindful. It's important to know that there are ways to make fruit consumption less boring and to get the best of nutrients and flavors. Some valid tips include:

Choose Seasonal Fruits

The fruits in season are the best ones to have. This is because, in season, fruits develop maximum flavors and freshness, making the fruit-consuming process interesting.

The seasonal fruits also have enough nutrients they are intended to provide. For example, summer offers juicy berries rich in antioxidants and for winter, citrus fruits are best which gives us enough vitamin C.

Opt For Variety

The fruits you particularly love and want to eat all the time won't be able to give you all the nutrients. For example, you can not expect bananas to be high in vitamin C and citrus to be full of potassium. So, in order to get all the nutrients it's important to have a balance of varieties of fruits.

Variety also means you remain excited to complete the fruit requirements, each day will be rewarding as you get to explore new flavors.

Always Go For Whole Fruits

Whole fruits are always a better choice compared to processed alternatives like fruit juices or dried fruits. The latter ones won't have the fibers and nutrients intact in them as they are supposed to.

Also, if you are buying processed ones with additives, like the ones with added sugars, the benefits you are supposed to gain from fruits are greatly reduced.

Local Produces Are Best

If you buy locally grown fruits, it can be a game-changer for both your health and the environment. Local fruits are quite fresher and retain more nutrients. This may be the opposite in cases of fruits transported over a long distance, as over time nutrients degrade. 

Also, by purchasing local fruits you are supporting local farmers. Less packaging is needed to bring these fruits to market also makes it more sustainable.

Ripeness Matters

A ripe fruit has the best flavor and many nutrients. For instance, when ripe, apples and peaches are more sweet and also have more amount of vitamins as well as antioxidants. Overripe and underripe fruits, however, lack both flavors and nutrients. So, while purchasing, make sure that you get ripe fruits in your basket.

Getting the recommended amount of fruits daily may seem a nightmare to most people, but if planned well, you can make it an enjoyable part of your routine. Here are endless delicious options to choose from:

Breakfast

Smoothies: Smoothies can be prepared by blending both fresh and frozen fruits. You can make the drink even more interesting by using multiple fruits at once.

Fruit-Topped Oatmeal or Yogurt: Fill your daily morning oatmeal bowl with sliced bananas, berries, or apple slices. Doing this will increase the natural sweetness and fiber in the oatmeal.

Breakfast Bowls: Make a simple fruit bowl mixing a variety of fruits. To keep the experience top-notch, dress with some honey and garnish with nuts.

Lunch and Dinner

Salad with Fruit: Use different fruits to create a salad. Any seasonal fruit available works best for the recipe.

Grilled or Roasted Fruits: You can even make a fruit addition to your grilling party! Without a doubt, enjoy peaches, pineapple, or watermelon by grilling. The caramelized sugars of these fruits are sure to create an explosion in your taste buds!

Fruit-Infused Quinoa or Rice: You may have heard of the almighty mango sticky rice, so, you can think of incorporating fruits that way into your meal as well! Or simply, toss any fruit with cooked rice or quinoa, equally perfect to create a sweet contrast.

Snacks

With Nut Butter: You can make a fruit platter and enjoy it with nut butter as a dip.

Popsicles: Why not to try a homemade fruit popsicle right! For this try using 100% fruit juice and enjoy this refreshing snack on a hot summer day.

Combine with Cheese: For a savory snack, to enjoy on a boring midday, pair up cheese with fruits. The flavors won't disappoint you!

Desserts

Puddings: Fruit desserts are not new to us. The most common way to enjoy fruits as a dessert might be making a pudding. Use your favorite fruit and convert it to a pudding.

Crumbles: Berry crumbles are quite popular. But, you can also use various other fruits to make this warm treat.

Sorbets: You can also make sorbet using fruits. The best thing about this recipe is you can get it ready within minutes.

Drinks

Smoothie Shots: You can use fruits to make a smoothie shot. This drink alone can help you get different nutrients fruits have to offer.

Fruit Juice: This is the simplest way to meet the recommended fruit serving. Just make juices of fruits you want to have and spread a cup of them throughout the day.