Are certain fruits healthier than others? – Harvard Health

In the US, we are fortunate to have an incredible variety of fruits that fill our grocery stores year-round. They come in all sizes, shapes, and colors, and we’ve all heard of the recommended five servings of fruits and vegetables a day. So what are we eating them for? And how does the nutritional value vary between fruits? Is there a difference between whole fruit versus juice, fresh versus dried? We’ll see.

differences between fruits

Like other foods, different fruits have different nutritional values. Whole fruits are generally good sources of fiber while fruit juices are not. And a cup of fruit juice, even 100% fruit juice, has much more sugar than a piece or serving of whole fruit. In addition, whole fruits are more satiating than juices. When meeting the recommended intake of fruits and vegetables, it is better to eat them (whole) than drink them (juice). However, one should not avoid drinking juice altogether, if it is 100% juice, but should limit consumption to no more than 4 to 8 ounces per day.

The frozen section of the grocery store is often stocked with a wide variety of frozen fruits. These are often already peeled and cut (like mango), which is convenient and often less expensive than fresh fruit. Frozen fruits are usually picked and flash frozen close to the point of harvest, so the nutrients are well preserved. Also, some seasonal fruits, like blueberries, are readily available in frozen form. The key to selection is choosing frozen fruit with no added sugar.

There are a number of fruits that are available in dried form such as raisins, apricots, and pineapple just to name a few. They also have good nutritional values, keep for a long time, are easy to transport, and are high in calories, making them a favorite with hikers and campers. However, some have sugar added in the drying process, particularly mango and pineapple. Dried cranberries almost always have added sugar, as they are naturally very acidic. Even for those without added sugar, the compact bulk and sweetness make it very easy to eat a lot in one sitting, and the calories can add up quickly.

Some dried fruits such as raisins and apricots are also treated with sulfur dioxide to preserve freshness and color. For most people that’s not a concern; however, some people are sensitive, especially those with asthma. Sulfur dioxide treatment is labeled on the package, so it’s not hard to avoid if necessary.

What about buying organic?

We have many options when it comes to organic and conventionally grown fruits, whether fresh, frozen or dried. Nutritionally, there is not enough of a difference to choose one over the other, although consumers may choose one over the other based on farming practices and environmental impact. The United States has regulations on the use of pesticides, but some fruits tend to have more residual pesticides than others, and it is always recommended to wash the fruits well before eating them.

Differences in nutritional value

Different fruits are good sources of different nutrients. Citrus fruits are rich in vitamin C, and other fruits are also good sources of the nutrient. Some examples below:

Nutritious	Principal functions	good sources of fruit
potassium	fluid and electrolyte balance, maintaining a healthy blood pressure	oranges, raspberries, bananas, cherries, pomegranates, honeydew melons, avocados
iron	formation of red blood cells, brain growth in children	dried apricots, raisins
vitamin C	maintain a healthy immune system, wound healing, antioxidant	citrus, strawberries, kiwi
folate	DNA synthesis, red blood cell formation, early development of the neural tube in the fetus	oranges, mangoes, avocados
Vitamin A	night vision, cell growth, immune function	Cantaloupe

In addition to the above nutrients, certain fruits are also high in flavonoids. This is a diverse group of compounds, some of which are powerful antioxidants that protect against oxidative damage and may reduce the risk of certain diseases such as cardiovascular disease and diabetes. In particular, citrus fruits are high in the flavanone class of flavonoids, and blackberries, blueberries, cranberries, and cherries they are high in the anthocyanidin class of flavonoids.

So what fruits should we eat?

As you can see, no single fruit has all the nutrients, so eating a variety is the key to good health. Try something new! Most adults should eat a variety of colors around 2 cups one day. Prioritize whole fruit over juice. eat what is in seasonas it will be cheaper. And enjoy your fruit: eat carefully to fully appreciate the smell, texture and taste. Enjoy your meal!