How much fruits?

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

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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