- 125 mL (½ cup) fresh, frozen or canned
vegetable or fruit or 100% juice
- 250 mL (1 cup) leafy raw vegetables or
- 1 piece of fruit
Fresh or frozen, fruit is one of Mother Nature’s most amazing foods! Here’s why it’s important to add more fruit to your diet:
- Most fruits are naturally low in calories, sodium and fat – with zero cholesterol!
- Fruits provide many essential nutrients that we need more of, including:
- Potassium – Important to help combat high blood pressure, a risk factor for heart disease. May also reduce the risk of developing kidney stones and help to decrease bone loss.
- Dietary fiber – Important to help reduce blood cholesterol levels and may lower risk of heart disease, obesity and type 2 diabetes. Also important for proper bowel function.
- Vitamin C – Important for growth and repair of all body tissues and keeps teeth and gums healthy. Provides antioxidant defense against infection and disease.
- Folate (folic acid) – Helps the body form red blood cells and helps reduce the risk of birth defects.
- Fiber-rich fruit satisfies your hunger with fewer calories, helping you to maintain a healthy body weight.
- Fruits are a source of phytonutrients or compounds that naturally occur only in plants and are associated with a wide range of potential health benefits. Phytonutrients work synergistically with the vitamins, minerals and fiber in whole fruits to help reduce disease risk. ( wymans.com )