FRUIT & NUTRITION
INTRODUCTION
„Not a piece of magic, but rather a masterpiece of French culinary art. There it is called Tarte Tatin and tastes so perfect that even the finest tongues cannot figure out how it is made. Experts then argue about it because everyone thinks they have the best and only true recipe. We think so too, of course:
One part sugar, two parts butter, three parts flour.
Then bake it at about 180 degrees, turn it over before serving and don’t tell anyone how it happened that the apples are so juicy and the pastry so crumbly.“
Dough:
300 g flour
200 g butter
100 g sugar
Knead the dough and put it aside for some hours.
Filling:
5-6 apples
½ spoon butter
½ teaspoon sugar
Peel the apples, quarter and caramelise them. Put them in the form first (this exactly is the trick) and cover them with the rolled dough.
Tastes best when served warm (also with some whipped cream).
If you like, you can add some raisins to the caramelised fruit.
(Gunther Lambert, „Die Welt des Gunther Lambert“)
Plums are extremely nutritious, with a variety of health benefits to offer.
They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases.
You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.
This article lists 7 evidence-based health benefits of plums and prunes.
- They Contain Many Nutrients
- Prunes and Prune Juice May Relieve Constipation
- Plums and Prunes Are Rich in Antioxidants
- They May Help Lower Your Blood Sugar
- Prunes May Promote Bone Health
- Plums and Prunes May Benefit Heart Health
- Easy to Add to Your Diet
The Bottom Line
Plums are a very nutritious fruit. Both plums and prunes are an excellent source of vitamins, minerals, fiber and antioxidants.
Additionally, they have several characteristics that may reduce the risk of many chronic diseases, such as osteoporosis, cancer, heart disease and diabetes.
Furthermore, they taste delicious and require little preparation, so they are easy to incorporate into your diet.
https://www.healthline.com/nutrition/benefits-of-plums-prunes
Blueberries are sweet, nutritious and wildly popular.
Often labeled a superfood, they are low in calories and incredibly good for you.
They’re so tasty and convenient that many people consider them their favorite fruit.
Here are 10 proven health benefits of blueberries.
- Blueberries Are Low in Calories But High in Nutrients
- Blueberries are the King of Antioxidant Foods
- Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer
- Blueberries Protect Cholesterol in Your Blood From Becoming Damaged
- Blueberries May Lower Blood Pressure
- Blueberries May Help Prevent Heart Disease
- Blueberries Can Help Maintain Brain Function and Improve Memory
- Anthocyanins in Blueberries May Have Anti-Diabetes Effects
- May Help Fight Urinary Tract Infections
- Blueberries May Reduce Muscle Damage After Strenuous Exercise
The Bottom Line
Blueberries are incredibly healthy and nutritious.
They boost your heart health, brain function and numerous other aspects of your body.
What’s more, they’re sweet, colorful and easily enjoyed either fresh or frozen.
https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#TOC_TITLE_HDR_11
Raspberries are the edible fruit of a plant species in the rose family.
There are many types of raspberries — including black, purple and golden — but the red raspberry, or Rubus idaeus, is the most common.
Red raspberries are native to Europe and northern Asia and cultivated in temperate areas worldwide. Most US raspberries are grown in California, Washington and Oregon.
These sweet, tart berries have a short shelf life and are harvested only during the summer and fall months. For these reasons, raspberries are best eaten shortly after purchasing.
This article explores the nutritional value and health benefits of raspberries.
- Low-Calorie and Packed With Nutrients
- Potent Antioxidants May Reduce Disease Risk
- High Fiber and Tannin Content May Benefit Blood Sugar Control
- May Have Cancer-Fighting Properties
- Other Potential Health Benefits:
- May Improve Arthritis
- May Aid Weight Loss
- May Combat Aging
The Bottom Line
Raspberries are low in calories but high in fiber, vitamins, minerals and antioxidants.
They may protect against diabetes, cancer, obesity, arthritis and other conditions and may even provide anti-aging effects.
Raspberries are easy to add to your diet and make a tasty addition to breakfast, lunch, dinner or dessert.
For the freshest taste, buy these fragile berries when they’re in season and eat them quickly after purchasing. Frozen raspberries also make a healthy option at any time of year.
https://www.healthline.com/nutrition/raspberry-nutrition#bottom-line
Pears are sweet, bell-shaped fruits that have been enjoyed since ancient times. They can be eaten crisp or soft.
They’re not only delicious but also offer many health benefits backed by science.
Here are 9 impressive health benefits of pears.
- Highly nutritious
- May promote gut health
- Contain beneficial plant compounds
- Have anti-inflammatory properties
- May offer anticancer effects
- Linked to a lower risk of diabetes
- May boost heart health
- May help you lose weight
- Easy to add to your diet
The bottom line
Pears are a powerhouse fruit, packing fiber, vitamins, and beneficial plant compounds.
These nutrients are thought to fight inflammation, promote gut and heart health, protect against certain diseases, and even aid weight loss.
Just be sure to eat the peel, as it harbors many of this fruit’s nutrients.
https://www.healthline.com/nutrition/benefits-of-pears#TOC_TITLE_HDR_9
With over 7,000 different cultivars available worldwide, it’s no surprise that apples are the most widely consumed fruit globally (1Trusted Source).
From sweet red varieties, like Red Delicious, Fuji or Gala, to tangy green ones, like Granny Smith — my personal favorite that I enjoy with lime juice and a little salt when I want a savory snack — there sure is an apple for everyone.
They’re commonly used in recipes, like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack on their own or wedged and smeared with nut butter.
In addition to their culinary versatility and numerous colors and flavors to choose from, apples are an exceptionally healthy fruit with many research-backed benefits.
Here are eight impressive health benefits of apples.
- Nutritious
- May support weight loss
- Could be good for your heart
- Linked to a lower risk of diabetes
- May promote gut health
- Might help prevent cancer
- Could help fight asthma
- May help protect your brain
The bottom line
Apples are an incredibly nutritious fruit that offers multiple health benefits.
They’re rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer.
Apples may also promote weight loss and improve gut and brain health.
Even though more research is still needed to better understand how apples affect human health, you can’t go wrong with this tasty, versatile, and easily accessible fruit.
https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_12
Apricots (Prunus armeniaca) are stone fruits also known as Armenian plums.
Round and yellow, they look like a smaller version of a peach but share the tartness of purple plums.
They’re extremely nutritious and have many health benefits, such as improved digestion and eye health.
Here are 9 health and nutrition benefits of apricots.
- Very nutritious and low in calories
- High in antioxidants
- May promote eye health
- May boost skin health
- May promote gut health
- High in potassium
- Very hydrating
- May protect your liver
- Easy to add to your diet
The bottom line
Apricots are a delicious fruit packed with vitamins, fiber, and antioxidants. They have multiple benefits, including improved eye, skin, and gut health.
Fresh or dried, apricots are easy to add to yogurt, salads, and main meals.
If you’re used to eating peaches and plums, apricots can be a great way to change up your routine
https://www.healthline.com/nutrition/apricots-benefits#TOC_TITLE_HDR_6
- They’re packed with vitamin C
- They’re high in fiber
- Great source of vitamin K
- High in manganese
- May boost brain health
- Help support oral health
Takeaway
There’s an argument to be made for calling blackberries a superfood. They’re high in beneficial vitamins and minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.
While more studies are needed to determine whether blackberries definitively fight cancer and help prevent heart disease, the research so far is exciting. We do know there’s substantial evidence to support a plant-heavy diet for cancer prevention as well as many other benefits.
Enjoy blackberries and their benefits in a smoothie, a yogurt parfait, or atop a green salad.
More on: https://www.healthline.com/health/benefits-of-blackberries#takeaway
https://www.health.harvard.edu/blog/are-certain-fruits-healthier-than-others-202201312677
In the US, we are fortunate to have a dizzying array of fruits that fill our grocery stores year-round. They come in all sizes, shapes, and colors, and we have all heard about the recommended five servings of fruits and vegetables a day. So, what are we eating them for? And how does the nutritional value vary between fruits? Is there any difference between whole fruits versus juice, fresh versus dried? Let’s take a look.
Differences between fruits
Just like other foods, different fruits have different nutrient values. Generally, whole fruits are good sources of fiber while fruit juices are not. And one cup of fruit juice, even 100% fruit juice, has a lot more sugar than one piece or one serving of whole fruit. In addition, whole fruits are more satiating than juices. When meeting the recommended fruit and vegetable intake, it is better to eat them (whole) than drink them (juice). However, one should not completely avoid drinking juice — if it is 100% juice — but you should limit consumption to no more than 4 to 8 ounces a day.
The freezer section of the grocery store is often stocked with quite a variety of frozen fruits. These are often peeled and cut already (like mango), which is convenient and often less expensive than fresh fruits. Frozen fruits are usually picked and quick-frozen near the point of harvest, therefore the nutrients are well preserved. Moreover, some seasonal fruits such as blueberries are readily available in frozen form. The key to selection is to choose plain frozen fruits without added sugar.
There are a number of fruits that are available in dried form, such as raisins, apricots, and pineapple — just to name a few. They also have good nutrient values, keep for a long time, are convenient to carry around, and are high in calories, making them a favorite for hikers and campers. However, some often have sugar added in the drying process, particularly mango and pineapple. Dried cranberries almost always have sugar added, as they are naturally very tart. Even for those without added sugar, the compact volume and sweetness make it quite easy to eat a lot in one sitting, and the calories can add up quickly.
Some dried fruits like raisins and apricots are also treated with sulfur dioxide to preserve freshness and color. For most people that is not a concern; however, some individuals are sensitive, especially those with asthma. Sulfur dioxide treatment is labeled on the package, so it is not difficult to avoid if necessary.
What about buying organic?
We have much choice when it comes to organic and conventionally grown fruits, be they fresh, frozen, or dried. Nutritionally, there is not enough difference to choose one over the other, though consumers might choose one over another based on farming practices and environmental impact. The US has regulations on pesticide use, but some fruits tend to have more residual pesticides than others, and it is always recommended that you wash fruits thoroughly before eating.
Differences in nutritional value
Different fruits are good sources of different nutrients. Citrus fruits are high in vitamin C, and other fruits are good sources of nutrients too. A few examples below:
| Nutrient | Major functions | Good fruit sources |
| potassium | fluid and electrolyte balance, maintaining healthy blood pressure | oranges, raspberries, bananas, cherries, pomegranates, honeydew melons, avocados |
| iron | formation of red blood cells, brain growth in children | dried apricots, raisins |
| vitamin C | maintaining healthy immune system, wound healing, antioxidant | citrus fruits, strawberries, kiwi |
| folate | DNA synthesis, formation of red blood cells, early neural tube development in the fetus | oranges, mangos, avocados |
| vitamin A | night vision, cell growth, immune function | cantaloupe |
Besides the above nutrients, certain fruits are also high in flavonoids. This is a diverse group of compounds, some of which are potent antioxidants that protect against oxidative damage, and may reduce the risk of certain diseases such as cardiovascular disease and diabetes. In particular, citrus fruits are high in the flavanones class of flavonoids, and blackberries, blueberries, cranberries, and cherries are high in the anthocyanidins class of flavonoids.
So, what fruits should we eat?
As you can see, there isn’t one fruit that has all the nutrients, so eating a variety is the key to good health. Try something new! Most adults should eat a variety of colors for about 2 cups a day. Prioritize whole fruits over juice. Eat what is in season, as it will be cheaper. And enjoy your fruits: eat mindfully to fully appreciate the smell, texture, and flavor. Bon appetit!
https://www.health.harvard.edu/blog/are-certain-fruits-healthier-than-others-202201312677
If you had to make a bowl of fruit salad, which of the listed fruit would you choose, what other sorts would you add and how would you optimise the taste: by adding some juice, nuts or raisins, ice cream, vanilla sauce, etc.?
What are the benefits of the fruit you used?
We all know that not only fruit but also vegetables belong to a healthy diet.
Read the article below and present the main issues:
HARVARD: NUTRITION
Here are the numbers to hit and some ways to sneak more fruits and vegetables into your diet.
We often talk about how diets rich in fruits and vegetables are good for your health. But how much do you need to average per day to reap real rewards? An analysis from Harvard indicates that a total of five servings per day of fruits and vegetables offers the strongest health benefits.
About the study
The research, published online March 1, 2021, by the journal Circulation, pooled self-reported health and diet information from dozens of studies from around the world, which included about two million people who were followed up to 30 years.
Compared with people who said they ate just two servings of fruits or vegetables each day, people who ate five servings per day had
- a 13% lower risk of death from any cause
- a 12% lower risk of death from heart disease or stroke
- a 10% lower risk of death from cancer
- a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.
- „Fruits and vegetables are major sources of several nutrients that are strongly linked to good health, particularly the health of the heart and blood vessels: potassium, magnesium, fiber, and polyphenols [antioxidant plant compounds],“ explains Dr. Daniel Wang, lead author on the study and a member of the Faculty of Medicine at Harvard Medical School and Brigham and Women’s Hospital.
Your daily goals
- The most effective combination of fruits and vegetables among study participants was two servings of fruits plus three servings of vegetables per day, for a total of five servings daily.
- The biggest health benefits came from eating leafy green vegetables (kale, spinach) and fruits and vegetables rich in vitamin C and beta carotene (citrus, berries, carrots). „These are primary sources of antioxidants that may play a role in preventing cancer,“ Dr. Wang says.
- Interestingly, eating more than five servings of fruits or vegetables per day didn’t seem to provide additional benefit in lowering the risk of death. Neither did eating starchy vegetables like peas, corn, or potatoes, or drinking fruit juices.
- Also, understand that we’re talking about how much you eat on average. If during any particular day you have no fruit and vegetables, that’s fine: you won’t keel over. You can add a little more than usual on other days to raise your average for the week.
- And you don’t need to make major changes to your typical meals: just minor changes. For example, breakfast could be a bowl of cereal with some blueberries, or perhaps eggs and sautéed tomatoes, onions, and spinach.
- Lunch could be a salad with your favorite fruits and vegetables (perhaps kale and spinach salad with grapefruit chunks, red peppers, carrots, and pine nuts), a cup of yogurt with strawberries, or a smoothie with kale and mango.
- At dinner, include a side salad or a large side of vegetables such as steamed broccoli or yellow squash and zucchini. If you haven’t had a chance to eat enough vegetables throughout the day, make your main meal a large salad with lots of colorful vegetables and some chunks of protein, such as grilled chicken or fish.
- For dessert: fresh or frozen fruit is a delicious and healthful treat, especially with a dab of frozen yogurt.
Squeezing in five servings per day
- If five servings per day is the goal, how much, exactly, is a serving? We spell that out for a wide variety of fruits and vegetables in the table below (see „Fruit and vegetable servings“).
- This can guide you in planning meals that include your favorites. Aim for a wide variety of fruits and vegetables to get the best mix of vitamins, minerals, and other beneficial nutrients in your personalized five-a-day plan.
| Fruit and vegetable servings |
| Fruit (and serving size) |
| Apple (1 fruit) |
| Apricots (1 fresh, 1/2 cup canned. or 5 dried) |
| Avocado (1/2 fruit or 1/2 cup) |
| Banana (1 fruit) |
| Blueberries (1/2 cup fresh, frozen, or canned) |
| Cantaloupe (1/4 melon) |
| Grapefruit (1/2 fruit) |
| Grapes (1/2 cup) |
| Orange (1) |
| Peaches or plums (1 fresh or 1/2 cup canned) |
| Pear (1 fruit) |
| Prunes or dried plums (6 prunes or 1/4 cup) |
| Raisins (1 ounce) |
| Strawberries (1/2 cup fresh, frozen, or canned) |
| Vegetable (and serving size) |
| Broccoli (1/2 cup) |
| Brussels sprouts (1/2 cup) |
| Cabbage (1/2 cup) |
| Carrot juice (2–3 ounces) |
| Carrots (1/2 cup cooked, 1/2 raw carrot, or 2–4 sticks) |
| Cauliflower (1/2 cup) |
| Celery (2–3 sticks) |
| Corn (1 ear or 1/2 cup frozen or canned) |
| Eggplant (1/2 cup) |
| Kale, mustard greens, or chard (1/2 cup) |
| Lettuce (1 cup iceberg, leaf, romaine) |
| Mixed or stir-fry vegetables (1/2 cup) |
| Onion (1 slice) |
| Peppers (3 slices green, yellow, or red) |
| Salsa, picante or taco sauce (1/4 cup) |
| Spinach (1/2 cup cooked or 1 cup raw) |
| Squash, dark orange (winter) (1/2 cup) |
| Summer squash or zucchini (1/2 cup) |
| String beans (1/2 cup) |
| Tomato or V-8 juice (small glass) |
| Tomatoes (2 slices) |
| Tomato sauce (1/2 cup) |
| Vegetable soup (1 cup) |
| Yams or sweet potatoes (1/2 cup) |
https://www.health.harvard.edu/nutrition/how-many-fruits-and-vegetables-do-we-really-need
Make yourself familiar with the text below, which introduces a „Healthy Eating Plate“. Complying with the clues of the article create your Plate for a few days.
HARVARD: NUTRITION
Healthy Eating Plate
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box.
Looking for a printable copy? Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals! Translations of the Healthy Eating Plate are also available in over 25 languages.
Building a Healthy and Balanced Diet
Make most of
your meal vegetables
and fruits – ½ of your plate.
Aim for color
and variety, and remember that potatoes don’t count as vegetables on the
Healthy Eating Plate because of their negative impact on blood sugar.
Go for whole grains – ¼ of your plate.
Whole and intact
grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them,
such as whole wheat pasta—have a milder effect on blood sugar and insulin than
white bread, white rice, and other refined grains.
Protein power – ¼ of your plate.
Fish,
poultry, beans, and nuts are all healthy,
versatile protein sources—they can be mixed into salads, and pair well with
vegetables on a plate. Limit red meat, and avoid processed meats such as bacon
and sausage.
Healthy plant oils – in moderation.
Choose healthy
vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others,
and avoid partially hydrogenated oils, which contain unhealthy trans fats.
Remember that low-fat
does not mean “healthy.”
Drink water, coffee, or tea.
Skip sugary drinks, limit milk and dairy products to one to two servings
per day, and limit juice to a small glass per day.
Stay active.
The red figure
running across the Healthy Eating Plate’s placemat is a reminder that staying
active is also important in weight
control.
The main message of the Healthy Eating Plate is to focus on diet quality:
- The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.
Your Plate and the Planet
Just as different foods can have differing impacts on human health, they also have differing impacts on the environment. Food production is a major contributor to greenhouse gas emissions, and it places an enormous demand upon our earth’s natural resources.
LEARN ABOUT THE IMPACTS OF THE FOODS ON YOUR PLATE
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
The purpose of this project is not to promote any particular diet. Its aim is rather to promote health by introducing healthy food products identified by scientific research.
Western science again offers a bonus, i.e. findings which improve health and prolong life.
