Eating fruit provides vitamins, fiber, and antioxidants and is linked to lower risk of heart disease and some cancers.
Benefits
- Vitamins, minerals and fiber.
- Lower risk of heart disease, stroke and type 2 diabetes.
- Linked to lower risk of some cancers.
- Hydration.
Intake
The Dietary Guidelines recommend 2 cups a day for most adults.
Whole fruit
Better than juice.
Fact
Only about 12% of US adults eat enough fruit (CDC).
Tip
Eat a variety of colors.
Intake and evidence
The Dietary Guidelines for Americans 2020 to 2025 recommend about 2 cups of fruit per day for adults on a 2,000 calorie diet, with at least half as whole fruit. Only about 12 percent of US adults meet fruit recommendations, according to the CDC.
- A 2017 meta-analysis in the International Journal of Epidemiology found each 200 g per day of fruit and vegetables was linked to lower risk of cardiovascular disease and all-cause mortality.
- Fruits supply fiber (apple with skin about 4.4 g), potassium, vitamin C and polyphenols.
- Whole fruit has a lower glycemic impact than juice because fiber slows sugar absorption.
Limits and tips
Fruit juice should be limited, to about 4 oz for ages 1 to 3 and 8 oz for ages 7 to 18 per the AAP. Dried fruit is high in sugar by weight. Fresh, frozen and canned in juice are all options. Wash fruit under running water. People with kidney disease on potassium restriction, or with fructose malabsorption, should adjust intake with advice.
Intake and evidence
The Dietary Guidelines for Americans recommend about 2 cups of fruit per day for a 2,000 calorie diet, and only around 12 percent of US adults meet this, according to the CDC. A 2017 meta analysis in the International Journal of Epidemiology found that eating about 800 g of fruit and vegetables daily was linked to lower risk of heart disease, stroke, cancer and early death. Fruit provides fiber, vitamin C, potassium and polyphenols.
Limits and tips
Whole fruit is different from juice, which lacks fiber and is easier to overconsume. People with diabetes can eat fruit while monitoring portions and choosing lower glycemic fruits like berries. Wash fruit before eating. Dried fruit is high in sugar by weight, so portion sizes are smaller (about a quarter cup counts as a half cup of fruit).
What the large studies show
In the Global Burden of Disease analysis in The Lancet (2019), low fruit intake was among the leading dietary risks for death. An analysis of the China Kadoorie Biobank of 500,000 adults found that eating fruit daily was linked with 40 percent lower cardiovascular death. Berries, citrus and apples have good evidence for heart health.
Practical servings
One serving is one medium fruit or half a cup chopped. Choose varied colors, wash well and favor fresh, frozen or canned in juice rather than syrup. Fruit juice is limited to 4 ounces for toddlers per the AAP. People on warfarin should keep vitamin K steady, and grapefruit interacts with many drugs, including statins like simvastatin.
Based on data from The Lancet and the American Heart Association
