4 important reasons to eat more fruit

Fruits tasty, easy to digest, a good source of quick energy and packed with vitamins and minerals. Here are four reasons you should increase your daily consumption of fruit.

• Fruits are rich in antioxidants. Numerous studies show that people who eat ample amounts of fruits enjoy a reduced incidence of cancer, heart attacks and strokes.
• Eating five to six servings of fruits and vegetables every day can lower your risk of ischemic stroke, the most common type of stroke.
• People who eat eight or more servings a day of fruits and vegetables have a lower risk of heart disease.
• Fruits are also high in polyphenols that may prevent or retard tumour growth.
• Most fruits are low in calories and high in fibre.
• Apples, pears and many other fruits contain pectin, a soluble fibre that helps regulate blood cholesterol levels.

• Brightly coloured fruits are high in beta carotene.
• Fruits with orange or deep yellow flesh get their colour from the yellow-orange pigment beta carotene. The body converts beta carotene into vitamin A.
• Other carotene pigments, such as lycopene in red fruits, or bio­flavonoids such as quercetin in grapes, are thought to protect against heart disease.

• Citrus fruits are among the richest sources of vitamin C.
• Nutritionists recommend at least one daily serving of an orange, grapefruit, tangerine or other citrus fruit.
• A serving is one medium-size fruit or a 240 millilitre (eight ounce) glass of pure juice.
• Other fruits that are high in vitamin C include cantaloupes and other melons, kiwi­fruits, strawberries, raspberries, mangoes and papayas.

• Many fruits are high in potassium, an electrolyte that is essential to maintaining a proper balance of body fluids.
• Adequate potassium also appears to reduce the risk of developing high blood pressure.
• People taking diuretic drugs should try to eat extra servings of bananas, melons, apricots and dried fruits to maintain adequate levels of this mineral.

For much of human history, fruits have been a favourite food, and with good reason: they're tasty and nutritious. By increasing your daily intake of various fruits, you can help your body stay healthy.