Small fresh fruit A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.
Contents
How many servings is a cup of strawberries?
8 Large Strawberries – 
Verywell / Alexandra Shytsman Eating eight large strawberries, or about one cup of strawberries, will give you one serving of fruit. Strawberries are high in vitamin C and low in calories. They also provide potassium. One serving of strawberries has less than 50 calories.
What is considered 1 serving of fruit?
Get six servings by eating: –
1 serving with breakfast 2 with lunch 3 with dinner and snacks
Remember that the serving size for fruits and vegetables is about 4 to 6 ounces.
How many g of strawberries is a serving?
Strawberries, like other berries, are rich in vitamins, minerals, fiber, and compounds with antioxidant and anti-inflammatory properties. As part of a nutritious diet, they can help prevent various conditions. One of these health conditions is type 2 diabetes.
Evidence suggests this fruit lowers the post-meal increase in blood sugar in some people with obesity or excess weight. Additionally, ingredients within strawberries may also help protect against heart disease, stroke, cancer, high blood pressure, and constipation. Keep reading to learn more about the nutritional content and health benefits of strawberries, along with ways to add them to the diet.
The United States Department of Agriculture (USDA) reports that 1 cup of sliced, fresh strawberries, or 166 grams (g), contains the following nutrients:
calories: 53 calories protein: 1.11 gcarbohydrates: 12.7 gdietary fiber: 3.30 gcalcium: 27 milligrams (mg)iron: 0.68 mgmagnesium: 22 mgphosphorus: 40 mgpotassium: 254 mgvitamin C: 97.60 mgfolate: 40 micrograms vitamin A: 20 international units
Aside from vitamins and minerals, strawberries are also rich in phytochemicals, which are plant compounds that promote wellness. These include ellagic acid and a variety of flavonoids, such as anthocyanins, quercetin, kaempferol, and catechin, according to an older 2011 USDA database, The nutrients in strawberries help support the body’s defense against the below conditions.
What fruit can you eat everyday?
Eating a range of fruits provides the body with nutrients and antioxidants that can boost overall health and reduce the risk of disease. Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber.
Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes, Citrus fruits and berries may be especially powerful for preventing disease.
A 2014 study ranked “powerhouse” fruit and vegetables by high nutrient density and low calories, Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit. In this article, we look at the nutrition and the many and varied health benefits of these and other fruits you can find in the supermarket.
Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants. Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.
Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties. Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:
vitamin C folic acid potassium pectin
The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):
11 calories3.31 g carbohydrate 49 mg potassium18.6 mg vitamin C3 mg calcium 0.1 g of fiber
Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A. Read more about the health benefits of lemons and lemon water here. How to eat lemons Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.
Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat, It is also possible to eat the rind of organic lemons. Some people use the rind in recipes. Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving.
Strawberries contain many healthful vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart. In one study, women who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with lower intake.
17 calories4.15 g carbohydrate1.1 g of fiber9 mg of calcium7 mg of magnesium 83 mg of potassium31.8 mg of vitamin C
Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K. Read more about strawberries. How to eat strawberries Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.
65 calories16.27 g carbohydrate3.4 g of fiber61 mg of calcium14 mg of magnesium238 mg of potassium63.5 mg of vitamin C
Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods. The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
vitamin A, a compound that is important for healthy skin and eyesightB-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
Read more about the benefits of oranges. How to eat oranges People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.
People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor. Limes are a sour citrus fruit that provide a range of health benefits. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.
The juice of one lime provides the following nutrients :
11 calories3.7 g carbohydrate6 g calcium4 mg magnesium51 mg potassium13.2 mg vitamin C
Read more about the benefits of limes and lime water here. How to eat limes Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.
52 calories13.11 g carbohydrate2.0 g fiber27 g calcium11 g magnesium166 g potassium38.4 g vitamin C
The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity, A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones.
Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia, Researchers still need to carry out more studies on animals and humans to confirm these properties. People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.
Read more about grapefruit benefits. How to eat grapefruit Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket. Like other berries, blackberries contain health-boosting anthocyanins.
31 calories6.92 g carbohydrate3.8 g fiber21 mg calcium14 mg magnesium117 mg potassium15.1 mg vitamin C
Read more about blackberries here. How to eat blackberries People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies. Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.
95 calories25.13 g of carbohydrate4.4 g of fiber195 mg of potassium11 mg calcium8.4 mg vitamin C
Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes. Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties. One study found that people who ate whole apples were 30 percent less likely to be obese than those who did not.
This can lower the risk for diabetes and heart disease. Read more about apples. How to eat apples Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking. Many people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.
Eat pomegranates with the seeds to get the fiber benefits. One raw pomegranate contains :
234 calories52.73 g of carbohydrate11.3 g of fiber666 mg of potassium28 mg calcium28.8 mg vitamin C
One pomegranate also contains 46.2 micrograms (mcg) of the recommended 80 mcg daily allowance of vitamin K. This vitamin is essential for strong bones and healthy blood cells. A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease,
This may be because pomegranates contain particularly high levels of polyphenols. Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells. Read more about the benefits of pomegranate juice. How to eat pomegranate Pomegranates can make a great addition to salads, or to couscous or rice dishes.
Pomegranates are sweet, so people can also add them to yogurt and fruit salads. Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth. Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.
The National Center for Complementary and Integrative Health state that bromelain can help with reducing nasal inflammation or sinusitis, However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential. Pineapples contain manganese, which the body uses to build bone and tissue.
A medium slice of pineapple also contains the following nutrients:
42 calories11.02 g carbohydrate1.2 g fiber92 mg potassium40.2 mg vitamin C11 mg calcium
Read more about the benefits of pineapple, the pineapple juice, and potential bromelain benefits, How to eat pineapple People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos.
Try adding frozen pineapple to smoothies. Share on Pinterest Bananas are rich in potassium, which helps the body control heart rate and blood pressure. Bananas are well known for their high potassium content. A medium banana contains 422 mg of the adequate adult intake of 4,500 mg of potassium. Potassium helps the body control heart rate and blood pressure,
Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate. The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis. A medium banana also contains the following nutrients:
1.29 g protein6 mg calcium32 mg magnesium10.3 mg vitamin C
Read more about bananas. How to eat bananas A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes. Many people refer to avocados as a superfood because of their healthful qualities.
Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association say that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke, Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.
Half an avocado contains the following nutrients:
161 calories2.01 g protein8.57 g carbohydrate6.7 g fiber12 mg calcium29 mg magnesium487 mg potassium10.1 mg vitamin C
Avocados also contain folate, vitamin A, and beta-carotene, Read more about avocados. How to eat avocado People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.
- Blueberries are another superfood that can provide many health benefits.
- Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant.
- Because of this, they might protect against heart disease, stroke, cancers, and other diseases.
- Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.
Half a cup of blueberries provides the following nutrients:
42 calories10.72 g carbohydrate1.8 g fiber4 mg calcium57 mg potassium7.2 mg vitamin C
Read more about blueberries. How to eat blueberries Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies. Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet.
Is a banana 2 servings of fruit?
Medium fresh fruit – A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.
Does avocado count as 1 of 5 a day?
2. Dips – Skip the creamy dips (which are usually high in saturated fat) and go for guacamole (without added cream), hummus or tomato salsa. The avocado, chickpeas or tomato in them will count towards your 5-a-day. A typical serving weighs around 50g (a portion of vegetables is 80g) and that includes other ingredients, so it isn’t a whole portion, but every little helps.
Read our 10 tips for understanding food labels, Try our broad bean dip recipe.
Is it OK to eat 3 servings of fruit a day?
The Bottom Line – Eating whole fruit promotes good health and can lower the risk of many serious diseases. Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.
How many berries should I eat a day?
I recommend one daily serving of berries (half cup fresh or frozen, or a quarter cup dried) and three daily servings of other fruit (a medium-sized fruit, a cup cut-up fruit, or a quarter cup dried). Why do I single out berries? Berries are the healthiest fruits —due in part to their plant pigments.
- They evolved to have bright, contrasting colors to attract fruit-eating critters to help disperse their seeds, and the same molecular characteristics that give berries such vibrant colors may account for some of their antioxidant abilities.
- Berries are second only to herbs and spices as the most antioxidant-packed food category.
As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and exceed 50 times more than animal-based foods, Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain.
An American Cancer Society study of nearly 100,000 men and women found that those who ate the most appeared significantly less likely to die of cardiovascular disease, Indeed, for disease prevention, berries of all colors have “emerged as champions,” according to the head of the Bioactive Botanical Research Laboratory.
The purported anticancer properties of berry compounds have been attributed to their apparent ability to counteract, reduce, and repair damage resulting from oxidative stress and inflammation. They may also boost our levels of natural killer cells, a type of white blood cell that’s a vital member of the immune system’s rapid-response team against virus-infected and cancerous cells.
- Special antioxidant pigments in berries and dark-green leafies may make them the brain foods of the fruit and vegetable kingdom.
- Harvard University researchers, using data from the Nurses’ Health Study, which followed the diets and health of 16,000 women, found that women who consumed at least one serving of blueberries and two servings of strawberries each week had slower rates of cognitive decline by as much as two and a half years compared with those who didn’t eat any.
These results suggest that simply eating a handful of berries every day may slow our brain’s aging by more than two years. The information on this page has been compiled from Dr. Greger’s research. Sources for each video listed can be found by going to the video’s page and clicking on the Sources Cited tab.
Can you eat too many berries?
Digestive Issues – 
Blueberries are high in fiber, which is essential for digestive health. However, consuming too many can lead to digestive issues such as bloating, gas, and diarrhea. This is because the fiber in blueberries is not easily digestible, and excessive consumption can overload the digestive system.
Will strawberries run your sugar up?
Vitamins and minerals – Other important nutrients and vitamins found in strawberries include vitamin C and magnesium, According to research, magnesium can improve insulin resistance, reducing the risk of type 2 diabetes and improving diabetes control.
- In addition, vitamin C has been linked to a lower risk of developing type 2 diabetes, and it may help reduce blood sugar spikes after meals.
- The antioxidants in vitamin C may even help reduce certain complications of diabetes, such as high blood pressure.
- When deciding which fruits to eat and limit, you may want to know where they rank on the glycemic index,
The glycemic index ranks carbohydrates according to how fast or how slow they increase blood glucose levels. People with diabetes often aim to eat foods with a low glycemic load, including low-glycemic fruits, Strawberries fall into this category, as the fruit doesn’t quickly raise glucose levels.
How many berries should I eat a day?
I recommend one daily serving of berries (half cup fresh or frozen, or a quarter cup dried) and three daily servings of other fruit (a medium-sized fruit, a cup cut-up fruit, or a quarter cup dried). Why do I single out berries? Berries are the healthiest fruits —due in part to their plant pigments.
They evolved to have bright, contrasting colors to attract fruit-eating critters to help disperse their seeds, and the same molecular characteristics that give berries such vibrant colors may account for some of their antioxidant abilities. Berries are second only to herbs and spices as the most antioxidant-packed food category.
As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and exceed 50 times more than animal-based foods, Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain.
An American Cancer Society study of nearly 100,000 men and women found that those who ate the most appeared significantly less likely to die of cardiovascular disease, Indeed, for disease prevention, berries of all colors have “emerged as champions,” according to the head of the Bioactive Botanical Research Laboratory.
The purported anticancer properties of berry compounds have been attributed to their apparent ability to counteract, reduce, and repair damage resulting from oxidative stress and inflammation. They may also boost our levels of natural killer cells, a type of white blood cell that’s a vital member of the immune system’s rapid-response team against virus-infected and cancerous cells.
- Special antioxidant pigments in berries and dark-green leafies may make them the brain foods of the fruit and vegetable kingdom.
- Harvard University researchers, using data from the Nurses’ Health Study, which followed the diets and health of 16,000 women, found that women who consumed at least one serving of blueberries and two servings of strawberries each week had slower rates of cognitive decline by as much as two and a half years compared with those who didn’t eat any.
These results suggest that simply eating a handful of berries every day may slow our brain’s aging by more than two years. The information on this page has been compiled from Dr. Greger’s research. Sources for each video listed can be found by going to the video’s page and clicking on the Sources Cited tab.
How many calories are in 3 strawberries?
The nutrients in 3.5 ounces (100 grams) of raw strawberries ( 3 ) are: Calories: 32. Water: 91% Protein: 0.7 grams.
How many strawberries for daily vitamin C?
Vitamin C – A serving of 8 strawberries fulfills the recommended value of vitamin C for an entire day. Vitamin C not only plays a role in immune function, but it helps form vital parts of your body like blood vessels, cartilage, muscle, and collagen in bones.