Fruits have a special place in our diet, as they add colour to our plates and our meals, with exotic flavours that greatly enhance the nutritional value of our diet. It is also widely known that eating fruit presents many health benefits.

High consumption of fibre-rich foods (or dietary or edible fibres), such as vegetables, fruits, pulses and roughly processed cereals (e.g., whole grains, brown rice), is associated with many beneficial health effects. Some of these include smooth bowel function, e.g., avoiding constipation, lowering blood cholesterol levels, and better regulation of blood sugar levels. Their consumption also helps to prevent the development of cardiovascular diseases and colorectal cancer.

Fruits contain the essential minerals and vitamins that our body needs on a daily basis. They have antioxidant activity which protects our body. In addition, they contain vitamins such as C, E, D, and B complexes, with plenty of fibre and trace elements which help in the proper functioning of our gastrointestinal system. Fiber has the ability to eliminate toxins from the intestines, while also helping to fight constipation and the feeling of hunger we get during the day. They also strengthen our immune system, shielding our health.

Fruits also have benefits in many other areas. They contribute to a youthful wrinkle-free skin, help in slimming and hair loss. The vitamins contained in fruits and vegetables have antioxidant impact, helping to protect against the onset of chronic diseases and delay physiological processes such as aging.

All fruit groups contain different vitamins, minerals and antioxidants. Therefore, it is important to consume many different fruits so that we can enjoy the benefits of consuming all the valuable nutrients that each fruit provides.

Fruit consumption tips:

• Consume a variety of fruit, of different colours every day
• Choose seasonal fruits
• Always have ready to eat fruit on the table, counter or refrigerator
• Prefer to eat fruit with the peel, which is rich in fibre. Make sure they are very well washed
• Opt for fruit as a snack and as a dessert
• Choose fresh fruit instead of natural juices, as they are richer in fibre. Remember that ½ glass (125 ml) of natural juice is one serving of fruit. If you consume more than this, it is not counted in your daily fruit intake because some of the fibre is lost in the preparation of the juice. In addition, it takes more than one fruit to make a glass of juice, which adds calories
• In case you drink natural fruit juice, it is better not to strain it, as this removes the fibre
• Avoid commercial juices or compotes that contain added sugars and/or preservatives
• Dried fruit is a nutritious snack, but should be eaten in moderation as it contains more calories than fresh fruit
• Add fruit to salad or breakfast cereals (e.g., raisins, pomegranate, apple)