Fruits are colourful and natural food that nature provides. We eat fruits for their satiety value and their health benefits. Fruits provide nutrients such as vitamin C, potassium ,dietary fibre and other important vitamins which are helpful for health and maintenance of the body. Vitamin C is important for growth and repair; helps heal cuts and wounds; helps keep teeth and gums healthy and helps the body to absorb iron more easily. Potassium helps to maintain healthy blood pressure and dietary fibre helps reduce blood cholesterol levels which may lower risk of heart disease. People who eat fruits regularly as part of their healthy diet are not easily prone to diseases.
How much fruit needed by individuals depends on factors such as sex, age, calorie needed and health issue. The amount of fruits needed by each person averagely varies between one and two cups.
Daily Fruit Recommendations
Children | 2-4 years old | I Cup |
5-8 years old | 1 ½ Cups | |
Girls | 9-13 years old | 1 ½ Cups |
14-18 years old | 2 Cups | |
Boys | 9-13 years old | 1 ½ Cups |
14-18 years old | 2 Cups | |
Women | 19-30years old | 2 Cups |
31-50years old | 1 ½ Cups | |
50-50+years old | 1 ½ Cups | |
Men | 19-30years old | 2 ½ Cups |
31-50years old | 2 Cups | |
50-50+years old | 2 Cups |
How much of whole fruit or cut-up fruit is equivalent to a cup?
Fruits | 1 Cup Equivalent |
Apple | 1 small apple |
Bananas | 2 medium-sized bananas |
Mango | 1 medium-sized mango |
Oranges | 1 large or 2 small oranges or 1 cup of 100%orange juice |
Plum | 2 large plums |
Strawberries | 8 large strawberries |
Pawpaw | ½ of medium-sized pawpaw |
Dates | 10 dates |
Guava | 3 guavas |
African Star Apple (Cherry/Agbalumo/ Udara) | 4 big cherries |
Soursop | 1 medium sized soursop |
Pear | 1 medium pear |
Dried fruits (raisins, | ½ cup |
Watermelon | 1 small wedge |
See beautiful slides of colourful Fruits.
Well done, Fiyin!
You did a great job outlining the points clearly. Very concise facts too!
Thank you, Ope
Thank you, Mary