Fresh Fruit

Fresh fruit is a fixed component of Mediterranean diet, in that it is an integral part of lunch and dinner and substitutes the dessert. Fruits are naturally low in fat, sodium, calories, and important sources of many essential nutrients, including potassium, dietary fiber, and folate (folic acid). None have cholesterol. The fruit fiber content is important for proper bowel function: it helps reduce constipation and diverticulosis. Moreover, fiber-containing foods, such as fruits, help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are important sources of dietary fiber; fruit juices contain little or no fiber. Fruits contain also many antioxidants such as polyphenolic flavonoids and vitamin C. These compounds protect from oxidant stress, diseases, and cancers, and help the body develop capacity to fight against these ailments by boosting the immunity level. The high antioxidant values of fruit can be measured as “Oxygen Radical Absorbent Capacity” (ORAC). According to US Department of Agriculture [1], it is highly advisable to eat a diet rich in fruit, for the following reasons: • May reduce risk for stroke, other cardiovascular diseases, and type-2 diabetes. • A fruit containing eating pattern is part of an overall healthy diet and may protect against certain cancers. • Fruit helps maintain optimum health due to the health promoting phytochemicals it contains—many of which are still being identified. • One to 2–1/2 cups of fruit are recommended each day, depending on how many calories you need. In the Healthiest Way of Eating Plan, the consumption of 5–10 servings of fruits-plus- vegetables ccombined) each day is encouraged. In particular, they recommend for a more generous amount of fruits and vegetables than the amount recommended by the Centers for Disease Control (CDC) at the U.S. Department of Health andHuman Services (DHHS). The CDC recommends between 1.5–2.5 cups of fruit and 2.5–4.0 cups of vegetables per day, as well as a target goal of at least 5 fruit-plus-vegetable servings (combined) per day. The WHFoods recommend to take closer to 3 fruit servings per day (consisting of one cup’s worth of fruit per serving, or 3 cups total per day) to provide with optimum health benefits. With respect to berries (grapes are included among the berry fruits), it is recommended to include berries at least 3–4 times per week within fruit servings. In several sample meal plans, berries are included on a daily basis. It would definitely not be a mistake to include a serving of either grapes, raspberries, blueberries, strawberries, cranberries, or other berries in a daily meal plan! When including grapes among daily fruit servings, one should treat one cup as the equivalent of approximately 15–20 grapes. Here, the most common fruit of the daily Mediterranean diet are briefly described.