| |
|
|
Fruits, next to the cereal and grains are placed on the second level of the Food Pyramid, they are important in our daily eating. Fruits provide many nutrients, vitamins, minerals, fiber that are vital for health maintenance of your body.
Health Benefits
Eating a diet rich in fruits and vegetables as part of an overall healthy diet provides many health effects.
• Fiber may lower risk of coronary heart disease & reduce risk
for type 2 diabetes.
• Fiber may protect against certain cancers, such as mouth,
stomach, and colon-rectum cancer.
• Potassium may help to maintain blood pressure, reduce the risk
of developing kidney stones and decrease bone loss.
• Vitamin C is important for growth and repair of all body tissue,
helps heal cuts and wound as well.
• Fruits are low in calories, instead of some other higher-caloric
foods, are useful in helping to lower calorie intake.
• Phytochemicals (ŁE Carotene, Anthocyanins, Resveratrol , etc)
are good for our health. |
Nutrient contents of some common fruits
| |
Portion |
Weight (g) |
Energy (kcal) |
Fiber (g) |
Vit C (mg) |
Potassium (mg) |
| Apple |
1 medium |
138 |
72 |
3.3 |
6 |
148 |
| Banana |
1 medium |
118 |
105 |
3.1 |
10 |
422 |
| Cherries |
10 no |
73 |
46 |
1.5 |
6 |
161 |
| Grapefruit |
1.5 |
128 |
41 |
1.4 |
44 |
178 |
| Green grapes |
15 no |
77 |
53 |
0.7 |
8 |
147 |
| Kiwi fruit |
1 |
91 |
56 |
3.1 |
68 |
302 |
| Lime |
1 |
68 |
17 |
1.6 |
31 |
80 |
| Mango |
1/3 |
83 |
54 |
1.5 |
23 |
129 |
| Nectarine |
1 |
136 |
60 |
2.3 |
7 |
273 |
| Orange |
1 |
131 |
62 |
3.1 |
70 |
237 |
| Papaya |
1.5 |
70 |
27 |
1.3 |
43 |
180 |
| Peach |
1 |
98 |
38 |
1.5 |
7 |
186 |
| Pear |
1 |
166 |
96 |
5.1 |
7 |
198 |
| Perisimmon |
1.5 |
168 |
118 |
6 |
13 |
270 |
| Pineapple |
1.5 cup |
78 |
40 |
1.1 |
44 |
84 |
| Prunes |
2 |
132 |
61 |
1.1 |
8 |
358 |
| Strawberries |
1.5 cup |
83 |
27 |
1.7 |
49 |
127 |
References
1. dole5aday.com website
2. Mypyramid.gov website
The above information has been prepared by the Dietetic Services of the Hong Kong Sanatorium & Hospital. If you have any comment or enquiry, please feel free to contact us at 2835-8748.
12/2005 Post |
