Your daily fruit intake

We all know that fruits are healthy. We all have our favorite fruits to eat. There are some fruits that are seasonal and there are those that are available all year round. Fruits will always be available for us to enjoy! But how does one know if the fruits they take daily are enough to maintain the needs of the body? Below are some guidelines for you to know how much fruit, what fruit you actually need and why you need it.

How does one know if the fruits they intake daily is enough to maintain the needs of the body?


  • The amount of fruit your body needs all depends on your age, sex and lifestyle. Children aged 2-3 years old needs at least a cup of fruit while children aged 4-8 years old will need 1 ½ cups. Girls aged 9-18 years old are required to have 1 ½ cups while boys of the same age needs 2 cups. Women aged 19-30 should have 2 cups, 31- and up, 1 ½ cups. For men aged 19 and up, 2 cups is enough. This is just an average amount for a semi-active person. For athletes and those engaging on high impact activities, more fruit intake is required.



  • Change it up. Eat a variety of fruits. Fruits can be categorized as pome fruit (apples and pears), citrus fruits (oranges, lemon, grapefruit), stone fruits (cherries, peaches and plums), tropical fruits (bananas, mangoes, pineapple and melon), berries and other fruits like grapes.


  • Dried fruit is not included. Fruits that are dried and packaged usually lose their nutrients during the process and are mixed heavily in sugar.


  • Fruits should be consumed fresh and raw. You may add it to your oatmeal, cereals or salads but make sure that is uncooked and fresh, this is because untouched, uncooked and unprocessed fruits are the healthiest and packed with nutrients.



  • You may eat fruits before or after a meal, or you may eat it as a snack. Fruits are high in fiber and water, eating fruit can make you feel full. Fiber can also reduce the risk of cancer.


  • A vitamin booster. Fruits are abundant in vitamins such as vitamin C and E that are good for our bodies and reduce the risk or cardiovascular diseases. Fruits also contain potassium and magnesium that can lower ones blood pressure. Other colored fruits contain Vitamin A (orange and yellow fruit) that can assist and boost our immune system.


  • If you consume canned or frozen fruit make sure that the item you bought is canned or preserved in fruit juice with no other preservatives, sugar or syrup.


Fruits should be enjoyed, young or old, male or female. Fruits are can be sweet, sour or tasty. It can be served in different ways, so there is no exemption or reason not to consume the necessary daily fruit intake. Eat your fruit, enjoy it and be healthy.





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