Vitamins and minerals in fruit

Fruits contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Fruit for good health

Fruits are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:

Reduce obesity and maintain a healthy weight

Lower your cholesterol

Lower your blood pressure.

Fruit and vegetables and protection against diseases

Fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

Type 2 diabetes

Stroke

Heart (cardiovascular) disease – when fruits are eaten as food, not taken as supplements

Cancer – some forms of cancer, later in life

High blood pressure (hypertension).

Types of fruit

Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:

Apples and pears

Citrus – oranges, grapefruits, mandarins and limes

Stone fruit – nectarines, apricots, peaches and plums

Tropical and exotic – bananas and mangoes

Berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit

Melons – watermelons, rockmelons and honeydew melons

Tomatoes and avocados.

Colours of fruits vegetables

You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables. The National Health and Medical Research Council (NHMRC) Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.

Foods of similar colours generally contain similar protective compounds. Try to eat a rainbow of colourful fruits and vegetables every day to get the full range of health benefits. For example:

Red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease

Green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease

Blue and purple foods – like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer

White foods – like cauliflower. These contain sulforaphane and may also help protect against some cancers.

Selecting fruits

To maximise nutrients and appeal, buy and serve different types of fruit. Try to buy fruits that are in season, and choose for freshness and quality. You should:

Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals

Try something new – try new recipes and buy new fruit or vegetables as part of your weekly shopping

Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate.