The importance of eating fruit

Eating fresh fruit can be a (naturally) sweet way to improve your diet. Packed with vitamins, minerals, antioxidants and fibre, adding these whole, unprocessed foods to your day is a wonderful way to build healthy eating habits.

As well as adding some colour to your diet, regularly enjoying an array of fresh fruit can have a range of health benefits. It may help to boost your immune system,¹ reduce your risk of heart disease, and help prevent certain types of cancers.²

"The Australian Dietary Guidelines recommend that adults consume at least 2 servings of fruit per day to support overall health and well-being," says Dietitian, Diabetes Educator and Bupa Telehealth Lead Chris Eldridge.

A standard serving is defined as:

• 150g of fresh fruit, such as one medium apple, banana, orange, or pear
• 2 small fruits, such as apricots, kiwifruit, or plums, or
• one cup (approximately 150g) of diced, canned, or frozen fruit (preferably in natural juice without added sugars).

It's also important to eat a wide variety of fruits to ensure you're getting a range of vitamins and minerals.

But, like everything, it is possible to have too much of a good thing. Fruit is high in carbohydrates and natural sugar, and eating an excessive amount, like anything, may lead to weight gain, high blood sugar and digestive issues if you are prone. If you're living with type 2 diabetes or cardiovascular disease, you might have to be careful of excessive fruit intake.

"Fruit is an essential component of a balanced diet due to its high nutrients and bioactive compounds," explains Chris. "Together these contribute to health and disease prevention."

The key benefits of fruit include:

"Fruits contain both soluble and insoluble fibre. These both play a critical role in gastrointestinal health," explains Chris.

"Soluble fibre, such as pectin in apples and pears, slows glucose absorption. This helps regulate blood sugar levels and lower LDL (bad) cholesterol."³

"Insoluble fibre, which is found in berries and citrus fruits, aids digestion and promotes regular bowel movements. It also reduces the risk of constipation and colorectal cancer."

"Fruits are rich in essential micronutrients. These micronutrients are required for cellular function and metabolic processes," says Chris.

"Vitamin C in citrus fruits supports collagen formation, enhances iron absorption, and strengthens the immune system.⁴ Potassium in bananas and oranges helps maintain electrolyte balance and supports cardiovascular function by regulating blood pressure.⁵ Folate (Vitamin B9) in oranges, avocados and berries is essential for DNA synthesis and foetal development, reducing the risk of neural tube defects during pregnancy."⁶

"Fruit contains a diverse range of polyphenols, flavonoids, and carotenoids, also known as antioxidants. These help combat oxidative stress and inflammation," says Chris.

"Anthocyanins are a type of antioxidant. They are found in berries and grapes and are associated with improved cognitive function and reduced neurodegenerative risk.⁷

"Lycopene is another antioxidant found in watermelon and tomatoes. It has been linked to lower prostate cancer risk and improved cardiovascular health.⁸ Beta-carotene in mangoes and apricots acts as a precursor to vitamin A, supporting vision and skin health."⁹

Fruits can help fill you up more easily than some foods. "Many fruits, such as watermelon and oranges, are over 80% water," says Chris. "This contributes to hydration and cellular function. The combination of high water and fibre content in fruit promotes satiety (feeling full), helping with weight management and reducing excessive calorie intake."

If you're not keen on the taste or texture of fruit, there are different ways you can include it in your diet:

• Add fruit to smoothies with yoghurt or a milk to mask textures and flavours you don't enjoy.
• Blend fruit into sauces, soups, or purées to take your savoury dishes to the next level. Try a mango salsa or homemade apple sauce.
• Use dried or freeze-dried fruit as a natural sweetener in porridge, salads, or trail mixes. Dried fruit has a higher sugar concentration, so be mindful of portion sizes!
• Experiment with different cooking methods. Roasting pears or grilling pineapple can change the texture and enhance sweetness and flavour.

"Fruit juice does contain some vitamins and minerals, but it doesn't offer the same health benefits as whole fruit," explains Chris. "This is due to significant differences in fibre content and sugar concentration (for most of those that are store bought)."

Whole fruits contain structural fibres that slow digestion and promote gut health. Juicing removes most of this fibre, so it won't fill you up like eating it does, and the sugar content is absorbed faster.

"The process of juicing breaks down fruit cell walls, leading to rapid glucose release into the bloodstream," says Chris. "A single glass (250ml) of juice may contain the sugar equivalent of multiple whole fruits, leading to higher calorie intake without the same feeling of fullness."

Fruit juices can also affect your teeth. "Fruit juices, particularly citrus-based varieties, are acidic and high in sugar. This can contribute to dental erosion and cavities over time."

The marketing and labels might seem alluring, but when it comes to reaping the health benefits of fruit, it's about going back to basics. Eating 2 serves of whole fruit a day is the healthiest, easiest and cheapest way to eat fruit.

The Australian Guide to Healthy Eating provides guidelines and information about the types of food you should include in your diet.

Eat for Health helps you make healthy and informed choices with your food.