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Nutritional Values Of Fruit

fruit pages Everyone knows that the nutritional values of fruit are very health beneficient and can keep diseases and illnesses at bay - any fruit nutrition search engine query will bring back a whole range of information on the subject. There is a lot of conflicting nutritional advice out there - but fruit nutrition has always received stable and positive press.

Jump down to individual fruit information.

It has always been important for me to let people know about all the vegan goodies out there that are available for us to eat. I want people to know that vegans do not have to live on nuts and seeds and that we can veganise an awful lot of non vegan recipes and eat just like "normal" people. But having said that - most comfort (usually processed) foods are choc full of chemicals and toxins that build up inside the body causing serious health problems. This isn't groundbreaking news - most people know this and this is why your diet should ideally be based on wholefoods which are not processed or are processed as little as possible.

Fruit is cholesterol free (as are all plant based foods), and also low in sodium. Most fruits are very low in fat (avocado pears being the exception - but even avocados are packed full of healthy fats which your body needs for optimal health and weight loss) and low in calories (not all fruits are low in calories, such as raisins).

Fruits contain various phytochemicals that are very beneficial to our health and help to prevent life threatening diseases. Eating fruit on a regular basis is associated with reduced risks of cancer, cataracts, cardiovascular disease, Alzheimers disease and stroke. The nutritional values of fruit also has anti ageing benefits.

How Much:

You will know that the recommended daily servings are five portions of fruit and vegetables a day (mixed, not per group) but new research now suggests that eight portions of fruit and vegetables is far better for your health - although the standard five a day is obviously preferable than just one, three or no servings at all.

What Counts:

Frozen, dried and tinned fruit count as a portion of fruit, but fruit juice is only classed as one portion no matter how much you drink. Smoothies are similar as they only count as a maximum of two of your five a day no matter how much you consume.

A Word On Shop Bought "100% Natural" Juices:

Shop bought smoothies and fruit juices - even when they are labelled as 100% juice are not necessarily the best choice for health. These mass produced fruit juices are stripped of their fiber and other nutrients and you are left with a high fructose syrupy liquid which has little nutritional benefit. You would be much better off to juice your own fruit at home - this will ensure you get all the nutrients and fiber of the original wholefood fruit.

More Information.

Fruit And Dieting:

There are conflicting reports when it comes to high sugar fresh fruits and weight loss. Most fruits contain a lot of sugar - which is called fructose - and it is said that this can cause insulin resistance. Insulin resistance can lead to weight gain. However - many people on a raw food diet who eat mainly fruits and vegetables have no problem with staying trim. I also personally know slim people who eat a lot of fruit. So I would suggest that if you eat healthy but still can't lose weight - cut down on high sugar fruits. On the whole, berries are low in sugar with the exception of strawberries. The good news here is the nutritional values of these fruits also have the highest amount of anti oxidants and other nutritious compounds.

Fresh, Frozen Or Tinned:

It has been said that many tinned and frozen fruits and veggies are just as nutritious (or even more so) than fresh fruits and vegetables. This is because of the transportation process and all that entails when fruits are not sourced locally.

The best way to eat fruit is when it is as fresh and as locally grown as possible. This means trying to eat fruit which is in season. If possible, try and have your fruit delivered, as most companies which specialise in this area offer locally grown organic produce which not only tastes better but provides the most nutrition for your money. Of course, growing your own would be the best choice and also a lot cheaper. I have always meant to do this actually but haven't got around to it as yet.

To get the most out of the nutritional values of fruit, it is generally recommended that you eat a wide variety to get the most out of their combined nutrient content. Fruits which are red/blue in colour are also especially recommended as these contain special antioxidant compounds called anthocyanins.

Anthocyanins are phytochemicals that give these fruits their red, blue and purple colours and are said to have special anti inflammatory, antioxidant, heart healthy, anti ageing and anti carcinogenic properties. You might also consider juicing for particular health conditions.

Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells and tissues from damage caused by free radicals. Free radicals are molecules which are made when our bodies react with oxygen. They attack our bodies' cells causing damage which can then lead to serious diseases and premature ageing.

Studies of antioxidant supplements have shown that they are largely inefective in preventing heart disease.

Fruit nutrition is one of the best sources of antioxidants which fight free radicals and helps to keep the body healthy.


Nutritional Values Of Individual Fruits










Cantaloupe Melon

















Passion Fruit







Prickly Pear







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