Fruits for Better Health

June 2005

Fruits for Better Health

By Angela M. Miraglio, R.D.Contributing Editor

Moms and nutritionists grouped fruits and vegetables together as nutritious foods to eat every day. However, the Dietary Guidelines for Americans 2005 from the Department of Health and Human Services (HHS) and USDA separate these food groups, as does the interactive Food Guidance System, MyPyramid, introduced by USDA in April. Overall, nutritional and health benefits are similar, but subgroups within each offer unique nutrients and phytochemicals that merit emphasis.

Natural nutrition power Fruits, low in fat, sodium and calories, pack a wallop nutritionally, with many essential vitamins, minerals and fiber to the diet. The Dietary Guidelines 2005 recognize fruits for their nutrient density and encourage their consumption to meet the shortfall of fiber and potassium in most Americans' diets. Counting ½ cup or one medium fruit or 6 fl. oz. juice as a serving, the DASH eating plan includes four to six servings a day and the USDA Food Guide, two to five a day, depending on calorie level. MyPyramid contains eating plans for 12 different calorie levels, with daily fruit allotments ranging from 1 to 2 cups (two to four servings) for children, 1½ to 2 cups (three to four servings) for women and 2 cups (four servings) for men. According to USDA food-supply data, Americans eat only 1.4 servings (about ¾ cup) of fruit a day. So clearly room for improvement exists.

The recent low-carbohydrate craze raises concerns that people will continue eating less fruit than recommended, even as they abandon these diets. Most nutrient-dense fruits rich in more than one essential nutrient can help address this issue. For example, a serving of kiwifruit (two medium fruit) contains more potassium than a banana, more vitamin C than an orange and about as much fiber as 2/3 cup of bran flakes, all for only 22 grams of carbohydrate and 93 calories. Plus, it qualifies as a good source of vitamin E, an unusual bonus in a fruit. A study conducted by Paul Lachance, director of the Nutraceuticals Institute at Rutgers University, New Brunswick, NJ, rated kiwifruit the most nutrient-dense sample among 33 fruits.

Numerous studies associate fruit consumption with reduced risk for chronic ailments such as cardiovascular disease, high blood pressure and cancer, and sufficient data supports several label health claims. Fruits that are a good source of fiber and rich in vitamin A or C can claim that a diet low in fat and rich in fruits and vegetables might reduce the risk of some types of cancers. Fruits that are a good source of fiber rate a similar claim of possible reduction for risk of some cancers, and those that contain 0.6 grams soluble fiber, can claim a possible reduction of heart-disease risk. And potassium content of at least 350 mg allows a claim of a possible reduction for the risk of high blood pressure and stroke.

Healthy extras Fruit's benefits go beyond basic nutrients. Much research centers on antioxidants and other phytochemicals in fruits that protect us from free radicals, inflammation and other processes that initiate or contribute to chronic diseases. Recent studies associate grape juice with reduced high blood pressure; grapefruit juice, black raspberry, apples and bananas with lower cancer risk; and cranberries to treat herpes.

While much is yet unknown about these bioactive compounds, their array of colors characterizes their diversity and helps define a strategy for healthful eating. The 5 A Day Program promotes choosing fruits by color -- green for lutein and zeaxanathin; yellow-orange for beta-carotene and bioflavonoids; red for anthocyanins; and blue/purple for anthocyanins and phenolics.

Among the blue/purple category, blueberries, at 2,400 ORAC units per 100 grams, stand out for their high antioxidant activity. USDA's Agriculture Research Service (ARS) ranks blueberries highest in ORAC among 40 fresh fruits and vegetables. Another ARS study identifies a potential cholesterol-lowering compound, pterostilbene, in blueberries. This compound and other stilbenes, all strong antioxidants, might help prevent cancer. Additionally, several studies point to an antiaging benefit.

Cherries, from the red group of fruits, contain a variety of antioxidants that act against superoxide anions, peroxyl radicals, peroxylnitrite and hydroxyl radicals that play a role in aging and neurodegenerative diseases. Although frozen and canned tart cherries are lower in ORAC units than fresh blueberries, tart, dried cherries exhibit 6,800, and when in a juice concentrate, 12,800 ORAC units. Tart cherries also inhibit the COX enzyme in laboratory testing, thus confirming observations of anti-inflammatory properties. A high level of anthocyanins is partly responsible for this effect. It appears easy to achieve pain relief -- ½ cup of canned, tart cherries provides the same COX inhibition as 1.41 grams of aspirin.

The greatest benefit from fruit consumption comes when the overall diet incorporates other healthful behaviors. A recent study in the Journal of Nutrition demonstrates that higher intake of fruits and vegetables (greater than five servings per day) and a lower intake of saturated-fat (less than 12% of energy) with a decrease in overall and coronary heart-disease mortality in men.

Action plans A number of public and private initiatives aim to increase awareness and consumption of fruits. A pilot program from USDA, the Fruit and Vegetable Program, provided access to free fruits and vegetables to students in 25 schools each in four states, and seven schools in the Zuni Indian Tribal Organization, Zuni Indian Reservation, NM, for the 2002 to 2003 school year, with many positive outcomes identified in a USDA Economic Research Service evaluation. Students demonstrated more- healthful eating by increasing their participation in the nutritious National School Lunch Program and choosing more fruits and vegetables as part of their meals while also decreasing their purchase of less- nutritious items, such as doughnuts and candy. Additionally, more nutrition-education activities and team building among students, teachers and parents occurred, thus creating improved learning environments. Congressional funding to expand the program to all 50 states is under consideration.

The 5 A Day Program boasts that it is the largest public/private nutrition education initiative with partners from government agencies, nonprofit organizations and industry. Its coordinators in every state, territory and military branch give it far-reaching capabilities.

The Produce for Better Health Foundation (PBH), Wilmington, DE, which chairs the National 5 A Day Partnership, criticized USDA's    new pyramid concept when it was initially introduced. "MyPyramid misses the mark for most Americans, replacing an American icon with an oversimplified, uncommunicative visual that leaves out real guidance for a nation hungry for direction," says Elizabeth Pivonka, PBH president. "Most importantly, it fails to stress the importance of increasing fruit and vegetable intake for better health and to control weight. In the process, it fails Americans' public health.

"Furthermore, education alone will not build a healthier nation. To reverse the obesity epidemic and its health crisis, and to close the gap in important nutrients and phytochemicals in the American diet, we need an environment where healthy food choices are encouraged and convenient," says Pivonka. "That is PBH's objective in today unveiling our own national action plan." PBH's National Action Plan to Promote Health Through Increased Fruit and Vegetable Consumption is a broad-scale effort calling on government, schools and industry to change the food environment through several short- and long-range strategies designed to make the healthy choice the easy choice.

Angela M. Miraglio, M.S., R.D., ([email protected]) is a Fellow of the American Dietetic Association from Des Plaines, IL. Her firm, AMM Food & Nutrition Consulting, provides communications and technical support to the food and beverage industry.

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