Nutritional contribution

of fruits in human diet

Presented to:
Sir Shahzad Saleem
Presented by:
Roll no: 014,015,016,017,018,020,021,023,024,025
 What are fruits?

 Fruits are a unique group of foods as they have a wide variety of:
types, flavors, colors, and textures.
 In common language, "fruit" means the fleshy, seed-associated
structures of a plant that are sweet or sour, and edible in the raw state
 Apples and pears were grown as far back as Roman times.
 In the 16th century, many types of fruit, including apricots, grapes,
figs and peaches were introduced into the Europe.
Botanical definition:
 Botanically, A fruit is a mature, ripened ovary, along with the contents
of the ovary.
 Fruits are the part of the plant that carries the seeds for future
generations.
 They are often attractively 'packaged' by nature to encourage animals
and birds to eat them and scatter the seeds.
 Under this def of fruit, many things that are commonly called
vegetables are in-fact fruits.
 for example, eggplant, green beans, okra, and tomatoes.
Intake of fruits:

• Most studies suggest that the optimal amount is 2-5 servings/day.

• The amount of fruit you need to eat depends on age, sex, and level of
physical activity.
• The amount each person needs can vary between 1 and 2 cups each
day. Those who are very physically active may need more.
• Unless you are following a ketogenic diet or have some sort of
intolerance, there really is no reason to limit the amount of fruit you
eat.
Choice of
fruit
Choosing fruits:
• Choosing fruits in season provides better value and better quality
• Eating seasonally also adds more variety to your diet throughout the
year. 
• Just like with veggies, choosing different colored fruits increases the
variety of nutrients, which can enhance your health.
• Fruit juices can be high in energy and low in dietary fiber, and can
even damage your teeth.
• Whole fruits are a much better choice, and are more filling.
Types of fruits:
• Common types of fruits that are readily available include:
1. Apples and pears
2. Citrus – oranges, grapefruits, mandarins and limes
3. Stone fruit – nectarines, apricots, peaches and plums
4. Berries – strawberries, raspberries, blueberries, kiwifruit and
passionfruit
5. Melons – watermelons, rock melons and honeydew melons
6. Tomatoes and avocados.
Apples and pears
 Nutritional value:
• Apples are a good source of potassium and beta carotene. They provide
some vitamin C, folate, magnesium, and calcium
• Pears are full of fiber, low in calories, and loaded with antioxidants,
including vitamin C. they also contain copper and potassium

nutrients Apple (1 medium) Pear (1 medium)

Calories 95g 101g
Fat 0.3g 0.3g
Sodium 1.8mg 1.8mg
Carbohydrates 25g 27g
Fiber 4.4g 5.5g
Sugar 18.9g 17g
protein 0.5g 0.6g
 Medicinal effects:

• they provide a range of valuable health benefits including:

• Promotes Heart Health
• Regulates Blood Sugar
• May Aid Cancer Prevention
• Supports Weight Loss
• Reduces Asthma Symptoms
Citrus fruits
 Citrus fruits:
• Citrus fruits include many types of fruits, such as lemons, limes, grapefruit, and
several types of oranges.
• Fruits in the citrus family grow on evergreen trees or shrubs. They have fairly thick
skins and pulpy flesh that’s divided into segments
 nutritional value:
• Citrus is most commonly thought of as a good source of vitamin C. other essential
nutrients include:
• Fiber, potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus,
magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals
 Nutrients per serving:
Nutrients per serving Lemon Lime Orange
(gram) (gram) (gram)
Calories 17 20 62
Protein 1 1 1
Fats 0 0 0
Carbohydrates 5 7 15
Fiber 2 2 3
sugar 1 1 12
 citrus contains no fat or sodium and, being a plant food, no cholesterol
 Medicinal effects:
• Lemons, limes, grapefruits, and oranges are high in phytonutrients, such as carotenoids,
flavonoids, and polyphenols.
• These nutrients are types of antioxidants and give the fruits their bright colors and strong
scents. They can also help protect your body and prevent many health issues
• They can:
• Boost Your Immune System
• Lower Your Risk of Kidney Stones
• Protect Against Cancer
• Improve Heart Health
• Protect Your Brain
• Boost Skin Health
Berries
 Berries:
• Berries are one of the most versatile foods on the planet. You can gather them in the wild,
grow them in your backyard, or buy them at the grocery store.
• Many berries are classified as “superfoods,” and for good reason. They pack a lot of
nutritional power into a tiny package.
Nutritional value
• Berries of all kinds are rich in antioxidants and are a good source of fiber
• Berries are low in calories and extremely nutritious and contain several
vitamins and minerals.
• Berries, especially strawberries, are high in vitamin C
• With the exception of vitamin C, all berries are fairly similar in terms of their
vitamin and mineral content.
 Nutrients per serving:
Nutrients per serving Blueberries Blackberries
Calories 42 31
Proteins 1g 1g
Carbohydrates 11g 7g
Fiber 2g 4g
Sugar 7g 3g
Vitamin C 10 mg 21 mg
 The recommended serving size of most berries is ½ cup.
 Berries are cholesterol, sodium free and low fat
 Medicinal effects:
• The antioxidants found in berries are responsible for many of their
health-boosting properties.
• They can:
• Control Blood Sugar
• Prevent Cancer
• keep your eyes healthier for longer.
• protect your heart.
• Can be used in Weight Management
melons
 Nutritional value
• Melons are low in calories, with just 64 calories in a 1-cup serving of
honeydew balls and fewer calories in cantaloupe, casaba or
watermelon balls.
• At the same time, melons are high in essential vitamins and minerals.
• They contain almost no fat or saturated fat, making them an excellent
choice for snacks or a side dish.
• A fresh watermelon, cantaloupe, and honeydew contains up to 90
percent water, making them some of the most thirst-quenching
snacks
 Nutritional value ( 1 cup)
Nutrients Water melon Honeydew melon
Calories 46 64
Fat 0.2g 0.3g
Sodium 1.5mg 32mg
Carbohydrates 11.6g 16g
Fiber 0.6g 1.4g
Sugar 9.5g 14g
protein 0.9g 1g
 Melons have low sodium and are cholesterol free
 Medicinal effect:
• Water melon is loaded with the antioxidant lycopene,
which is linked to decreased risk of cancer, heart disease
and age-related eye disorders, and contains a good
amount of vitamin A, vitamin C and potassium.
• Melons Helps You Hydrate
• Because melons have such a high water content and also
contain potassium, they’re fantastic choices for helping
maintain healthy blood pressure levels.
• They May Improve Heart Health
Stone fruits
 Nutritional value:
• stone fruits are peaches, nectarines, plums, lychees, mangoes, apricots, dates
and cherries.
• They are Rich in vitamins A, C and E, as well as dietary fiber, potassium and
antioxidants , nutrients associated with keeping your immune system and
blood pressure healthy
Nutrients Mango ( 1 cup) Peaches (1 small)
Calories 99 51
Fat 0.6g 0.3g
Sodium 2mg 0mg
Carbohydrates 25g 12g
Fiber 2.6g 2g
Sugar 23g 11g
proteins 1.4g 1.2g
 Medicinal effects:
• They offer several great health benefits, including:
• Boosting immune system health
• Keeping muscles and nerves healthy:
• Improving digestive health
• Protecting visual health:
• Encouraging bone growth
  Tomatoes
• Tomatoes are a great source of potassium, vit C and vit A
• 1 small whole tomato contains:
• Calories: 16
• Fat: 0.2g
• Sodium: 5mg
• Carbohydrates: 3.5g
• Fiber: 1.1g
• Sugars: 2.4g
• Protein: 0.8g
  Medicinal effects:
• Tomatoes offer several health benefits:
• May Reduce Risk of Prostate Cancer
• Supports Heart Health
• Aids Eyesight
• Protects Against Sun Damage
• May Reduce Risk of Diabetes Complications
  Avocados
• A whole avocado is a good source of vitamin K, vitamin C, folate,
vitamin E, riboflavin, niacin, and pantothenic acid. Minerals include
magnesium, potassium, copper, manganese, and magnesium. 
• For one half of an avocado (about 100g) without skin or seed.
• Calories: 160
• Fat: 14.7g
• Sodium: 7mg
• Carbohydrates: 8.5g
• Fiber: 6.7g
• Sugars: 0.7g
• Protein: 2g
  Medicinal effects:

• Even if you eat more avocado than you should, you still
provide your body with health benefits.
• Three particular areas of interest are avocado's impact
Improved Diabetes Management
Better Cholesterol
Weight Loss