Similar to vegetables , you are recommend to consume sufficient amounts of fruits –about 2-4 servings each day. This is approximately 2-3 fruits .The more the variety the better. Fruits contain various nutrients comprising minerals, vitamins e.g. Vitamin A , Vitamin C and fibre.
Most fruits especially citrus fruits such as oranges, tangerines etc contain adequate Vitamin C, which is good for the development of collagen, for proper immune and brain and nerve function and is an anti-oxidant. Other fruits e.g. avocadoes also contain some fat (mono-unsaturated fats) that is actually good for you.
There is a such a variety of fruits, you should aim to introduce one once in a while.
The good thing about them also is that you can consume them in different forms whether whole, blended or you can cook them as well .Of course , you will want to limit the addition of too much sugar when consuming them in blended or juice form or when cooking them. If possible, consume them whole. Most of them including apples, pears etc can be consumed with their peelings or skin which contains roughage that allows proper digestion. Although this has to be after you have cleaned them properly.
Including a variety of fruits ensures that you consume a variety of nutrients as well, because not one of them contains all nutrients in required amounts.
You may also consume the seeds of most of them though you must be aware that some seeds of certain fruits like those of cherimoya may be poisonous. Do your research about the various fruits or any plants that you can consume.
Examples of fruits include:
- Berries
- Bananas
- Melons
- Pineapple
- Apples
- Nectarines
- Clementines
- Tangerine
- Mangoes
- Jack fruits
- Cherries
- Avocadoes
- Orange
- Pawpaw
- Kiwi
- Grapes
- Cantaloupe
- Apricot
- Peaches
- Guavas
- Figs
- Dates
- Coconuts