Fruit For Thought

Which Fruits Can Help Keep You Healthy

By: Emily Abbate

Posted: 4/11/08

The old saying, "An apple a day keeps the doctor away," may actually be true.

According to healthdiaries.com, apples aid with bone protection, reduce of wheezing associated with asthma, lower cholesterol, lessen the likelihood of lung, breast, colon and liver cancers and help in managing diabetes.

However, apples are not the only fruit that is beneficial for your health.

Fruits and vegetables in general provide health benefits as part of a healthy diet. These individuals are more likely, according to mypyramid.gov, to have a reduced risk of many chronic diseases. Additionally, the Web site lists an array of health benefits from eating fruit.

"The fiber content in fruit is very important and aids in overall health," said Amy Pumerantz, nutrition coordinator at Student Health Services. "Weight loss, blood sugar control and stability are also added positives of fruit."

"Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases," according to mypyramid.gov. "And eating foods such as fruits that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

"I like to eat fruit because it's refreshing," said Christine Adanti, a 4th-semester marketing major. "My favorite fruits are kiwis, strawberries, watermelon, grapes and apples."

There are specific factors within fruit that are beneficial for your health. Fruits are an important source of many nutrients, including potassium, dietary fiber, vitamin C and folic acid. The potassium, according to mypyramid.gov, is important in both proper bowel function and reducing blood cholesterol.

The color of a fruit can also be a determining factor. The darkest fruits and vegetables are especially beneficial, as they carry high levels of antioxidants, according to USA Today.

According to associatedcontent.com, the four best fruits based on health, nutrition, antioxidants, fiber and caloric content, are kiwis, cranberries, blueberries and strawberries.

In terms of caloric content, the fruits vary. One large kiwi fruit has 55 calories, one cup of cranberries has 46 calories, one pint of blueberries has 225 calories and one cup of strawberries has 45 calories.

However, each fruit has its own unique benefits. Kiwi fruit, also known as the Chinese gooseberry, contains several of the most important fat-soluble antioxidants, Vitamins A and E. The kiwi also has about an equal amount of Vitamin C as oranges, and even has the potential to significantly thin blood and reduce blood clots, according to the Web site.

Cranberries are recognized for stopping urinary tract infections and starving off the formation of kidney stones, while blueberries slow down the effects of aging with the immense amount of antioxidants.

Although they have more calories than the other fruits, "[Blueberries] also associated with protection against cancer, age-related health conditions and brain damage from strokes, and may also reduce the build-up of 'bad' cholesterol, which contributes to heart disease and stroke," according to associatedcontent.com.

Strawberries are high in folic acid, which is known to prevent birth defects.

The question remains, should you pick just one fruit and stick to it? Pumerantz says variety is best.

"Some people choose to just eat their apples and oranges, however there are unique wonderful components in berries as well," Pumerantz said. "Increase your chance of getting your vitamin and mineral needs by having a variety."

Contact Emily Abbate at

Emily.Abbate@UConn.edu.