β-carotene, vitamin C and lycopene are the common nutrients or phytochemicals found in fruit, which have antioxidant properties.. These fruit include,
Since different nutrients or pytochemicals can be found in different fruit, you are encouraged to eat a great variety of fresh fruits to obtain the optimal nutrients.
Take the orange and its juice as an example: Generally speaking, it takes two oranges to make a cup of orange juice (240 ml). The nutritional content of orange juice, orange and other beverages are compared below:
Orange (131 g) | Orange juice (240 ml) | |
---|---|---|
Energy | 62 kcal | 108 kcal |
Sugar | 12.3 g | 20.2 g |
Dietary fibre | 3.1 g | 0.5 g |
Energy content of common beverages
Beverages (per 100 ml) | Energy (kcal) | Sugar (g) |
---|---|---|
Orange juice | 45 | 8 |
Apple juice | 46 | 10 |
Soft drinks | 41 | 11 |
Water | 0 | 0 |
Source: Nutrient Data Laboratory, United States Department of Agriculture
The above data explains why we recommend whole fruit instead of juice. Nonetheless, when fruit juice is preferred, no more than one serving (i.e. 3⁄4 cup or 180 ml) per day is recommended.
Remark: 1 cup = 240 ml
In fact, attention should be drawn to the use of coconut in food industry – although it does not contain cholesterol, its high saturated fat content may boost the body's production of cholesterol. Actually, we may not be aware that coconuts are frequently used to make various food items. A few examples are: coconut tarts, cocktail buns, desserts and puddings, sweet soups (containing coconut milk) and curry, Portuguese sauce prepared with coconut cream, etc.
For avocados, we know that it has monounsaturated fat, which is good for the heart. Nonetheless, you should limit its intake especially for those who need weight management.
Fat content of common fruit
Fruit | Serving size | Fat(g) | Energy (kcal) |
---|---|---|---|
Orange | 1medium size, 131 g | 0.2 | 62 |
Kiwifruit | 2 pcs, 152 g | 0.8 | 93 |
Apple | 1 medium size, 138 g | 0.2 | 72 |
Coconut flesh | 1 pc, 45 g | 15.1 | 159 |
Durian | 1⁄2 bowl, 122 g | 6.5 | 179 |
Avocado | 1⁄2 of a whole fruit, 100 g | 14.7 | 161 |
1 bowl = 250 – 300 ml
Source: Nutrient Data Laboratory, United States Department of Agriculture
2-5 years old | At least 1 serving |
6-11 years old | At least 2 servings |
12-17 years old | At least 2 servings |
Adults | At least 2 servings |
Elderly | At least 2 servings |
Remark: 1 cup = 240 ml
1 bowl = 250-300 ml
In addition, magnesium promotes bone health. Although its exact mechanisums in the bone system remain to be identified, it is known that over 50% of magnesium in the human body is stored in our bones. Having fruit every day constitutes an adequate intake of magnesium, and thus promotes bone health.