Did You Know?

Fruits contain carbohydrates and a small amount of protein, but very little if any fat. (Most fruits contain less than one gram of fat per serving.) Fruit contains natural sugars that stimulate the brain so we can think faster and recall information more quickly. A study published in the Archives of Ophthalmology indicates that eating three or more servings of fruit per day may lower the risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults. And of course, eating fruit is a great way to add the dietary fiber we need for healthy digestion.

One of the healthiest fruits is the banana, the top-selling fruit in U.S. supermarkets. A large banana has only 140 calories, 36 grams of carbohydrate and 2 mgs of sodium, but a whopping 602 mg of potassium, 2 grams of protein and 4 grams of fiber. Bananas are also high in vitamin A, a full range of B vitamins, vitamin C and the minerals calcium and magnesium, with trace amounts of iron and zinc.

Research indicates that blueberries may slow age-related loss in mental capacity. Like many other fruits and vegetables, blueberries provide naturally occuring antioxidants such as vitamins C and E, and have been shown to be among the highest in antioxidant activity. Antioxidants may protect against the damaging effects of the chronic diseases associated with aging, as well as free radicals that can harm cells and are thought to contribute to the formation of cancers. Researchers have also identified compounds in blueberries called proanthocyanidins that promote urinary tract health and reduce the risk of infection by preventing bacteria from adhering to the cells that line the walls of the urinary tract.

Eating mango is a tasty way replenish salts, vitamins and energy after physical exercise. A good source of iron, as well as antioxidants, the mango is rich in vitamin E, vitamin A (beta-carotene) and selenium, which are thought to help to protect against heart disease and other ailments. The enzymes of the mango aid in digestion, helping to eliminate toxins.

Found in more than 600 varieties, the strawberry is the most popular berry in the world. The strawberry’s uniquely high phenol content confers it with heart-protective, anti-cancer and anti-inflammatory effects. Strawberries offer the same enzyme-blocking mechanism as non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen, but without the risk of intestinal bleeding.