Fruit Nutrition In Our Daily Diet.

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.

The term one fruit serving is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds, etc.

Include seasonal fruits in the daily diet. Variety of fruit's type, color, & flavor should be encouraged to get maximum health benefits. Yellow & orange color fruits are rich sources of a & ß carotenes, zea-xanthin & crypt o-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.

Selection Of Fruits.
To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries & "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals & can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor & richness in vitamins, minerals & stuffed with numerous anti-oxidants.

In the store, however, choose fruits that feature freshness, bright in color & flavor & feel heavy in your hands. Look carefully for blemishes, spots, molds, & signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon).

Dry Fruits.
Dry fruits are rich source of nutrients such as vitamins & minerals. Consumption of some dry fruits daily enhances the overall bioavailability of nutrients. Try raisins (dried grapes), apricots, dates, figs, tamarind..., which are indeed very good in iron, calcium, zinc, selenium & manganese. In addition, mixing dry fruits with some fresh fruits would help you get vitamin C which in-turn facilitates complete absorption of iron inside the stomach.

How To Use Fruits.
Barring few fruits like berries, try to wash them soon after shopping. Rinse them in salt water for few minutes & then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dust, sand & any residual chemical spray. Eat them while they are fresh because, certain fruits have very short shelf life & the health benefiting properties of fruit declines with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, & to get maximum fruit nutrition benefits.

If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, & to get maximum fruit nutrition benefits.