The Pharma Innovation Journal 2021; 10(6): 119-123

ISSN (E): 2277- 7695

ISSN (P): 2349-8242
NAAS Rating: 5.23
A review paper on fruit nutrition and health benefits
TPI 2021; 10(6): 119-123
© 2021 TPI
www.thepharmajournal.com
Shahroon Khan, Ridhima Arya, Pooja, Babli, Manju, VS Pahil and Iswar
Received: 14-06-2021 Singh
Accepted: 19-07-2021
Abstract
Shahroon Khan
Department of Agriculture, The present study aimed at studying nutritional facts of fruits and its impact on betterment of health.
Maharishi Markandeshwar Food packets come with labels on it stating its nutritional facts. If fruits had labels on them their
(Deemed To Be University), nutritional facts would leave us surprised. Over last few decade people have become conscious about
Mullana, Ambala, Haryana, their health and diet. In such time, importance of fruits in nutrition and their health benefits can’t be left
India unrecognized. Fruits are rich in vitamins, minerals and are rich source of energy. Mango and papaya are
rich source of Vitamin A. Aonla, guava and citrus fruits are rich in vitamin C, while richest source for
Ridhima Arya vitamin C was Barbados cherry. Walnut is the richest source of fat (64.5 per cent) and produces highest
Department of Agriculture, calories per unit of edible portion. Cashew nut is the richest source of protein 21.2% and thiamine
Maharishi Markandeshwar 630mg/100g. Litchi is richest source of calcium and cashew nut is found rich in Vitamin-B1 (Thiamine).
(Deemed To Be University), Dry karonda is the richest source of iron (39.1 per cent) followed by date palm (10.6 per cent).
Mullana, Ambala, Haryana,
India
Keywords: Blood pressure, fruits, health benefits, nutrition, vitamin
Pooja
Department of Agriculture, Introduction
Maharishi Markandeshwar The nutrition value of fruits places them on the crest of our edibles. Fruits contain vitamins
(Deemed To Be University), and minerals in large quantities. Fruits are the oldest food of mankind. Taking fruits everyday
Mullana, Ambala, Haryana,
strengthens our vitality. Nutrition scientists advise us to take at least 120 grams of fruit every
India
day for balanced diet (ICMR). Fruits like papaya, mango, guava, jackfruit, pineapple, lemon,
Babli etc. abound with vitamins A, B and C. Moreover, they have calcium, magnesium, iron, and
Department of Agriculture, potassium. Phosphorus and amino acid abound in adequate amount in wood apple, litchi,
Maharishi Markandeshwar almond etc. Rice and wheat are staple food in India. In many countries, people eat fruits as
(Deemed To Be University),
their staple food. For example: People in the South American Countries eat banana as the main
Mullana, Ambala, Haryana,
India course of their meal. Banana, Jackfruit, Guava, Pineapple, etc. can reduce our food deficit to a
great extent.
Manju Fruits are nature’s marvelous gift to humankind; indeed, they are life-enhancing medicines
Department of Agriculture, packed with vitamins, minerals, antioxidants, and many phytonutrients (Plant-derived
Maharishi Markandeshwar
micronutrients). They are an absolute feast to our sight, not just because of their color and
(Deemed To Be University),
Mullana, Ambala, Haryana, flavor but of their unique nutrient profile that helps the human body be fit, rejuvenate, and free
India of diseases. An intake of fruit every day keeps us hale and hearty (Rahman, 1998) [12]. Citrus
fruits are rich in Vitamin C, while the richest source for Vitamin C was Barbados cherry.
VS Pahil Walnut is the richest source of fat (64.5 per cent) and produces highest calories per unit of
Department of Agriculture,
edible portion. Cashew nut is the richest source of protein 21.2 per cent and thiamine
Maharishi Markandeshwar
(Deemed To Be University), 630mg/100g. Dry Apricot is the richest source of calcium, phosphorus and niacin. Dry
Mullana, Ambala, Haryana, karonda is the richest source of iron (39.1 per cent) followed by date palm (10.6 per cent).
India Litchi was found rich in calcium content. Bael is the richest source of riboflavin. (Salaria,
2008) [14]. Proper nutrition promotes the optimal growth and development of children. Healthy
Iswar Singh eating helps prevent high cholesterol and high blood pressure and helps reduce the risk of
Department of Agriculture,
Maharishi Markandeshwar developing chronic diseases such as cardiovascular disease, cancer, and diabetes. Healthy
(Deemed To Be University), eating helps reduce one’s risk for developing obesity, osteoporosis, iron deficiency, and dental
Mullana, Ambala, Haryana, caries (cavities).
India A poor diet can lead to energy imbalance (e.g., eating more calories than one expends through
physical activity) and can increase one’s risk for overweight and obesity. (Dietary guidelines,
Corresponding Author: 2010) [5]. Citrus fruits are rich in Vitamin C, while the richest source for Vitamin C was
Shahroon Khan Barbados cherry. Walnut is the richest source of fat (64.5 per cent) and produces highest
Department of Agriculture, calories per unit of edible portion. Cashew nut is the richest source of protein 21.2 per cent and
Maharishi Markandeshwar thiamine 630mg/100g. Dry Apricot is the richest source of calcium, phosphorus and niacin.
(Deemed To Be University), Dry karonda is the richest source of iron (39.1 per cent) followed by date palm (10.6 per cent).
Mullana, Ambala, Haryana,
India Litchi was found rich in calcium content. Bael is the richest source of riboflavin.
~ 119 ~
The Pharma Innovation Journal http://www.thepharmajournal.com

(Salaria, 2008) [14]. Proper nutrition promotes the optimal calories than one expends through physical activity) and can
growth and development of children. Healthy eating helps increase one’s risk for overweight and obesity. (Dietary
prevent high cholesterol and high blood pressure and helps guidelines, 2010) [5].
reduce the risk of developing chronic diseases such as A poor diet can increase the risk for lung, esophageal,
cardiovascular disease, cancer, and diabetes. Healthy eating stomach, colorectal, and prostate cancers (Kushi, 2006) [10]. A
helps reduce one’s risk for developing obesity, osteoporosis, wide variety of nutritious food is available in the United
iron deficiency, and dental caries (cavities). States. However, many Americans do not eat the array of
A poor diet can lead to energy imbalance (e.g., eating more foods that will provide all needed nutrients while staying
calories than one expends through physical activity) and can within calorie needs. In the United States, intakes of
increase one’s risk for overweight and obesity. (Dietary vegetables, fruits, whole grains, milk and milk products, and
guidelines, 2010) [5]. Citrus fruits are rich in Vitamin C, while oils are lower than recommended. As a result, dietary intakes
the richest source for Vitamin C was Barbados cherry. Walnut of several nutrients—potassium, dietary fiber, calcium, and
is the richest source of fat (64.5 per cent) and produces vitamin-D are low enough to be of public health concern for
highest calories per unit of edible portion. Cashew nut is the both adults and children. (Byres, 2012) [3]. Fruits compose of
richest source of protein 21.2 per cent and thiamine many antioxidants such as polyphenolic flavonoids, vitamin-
630mg/100g. Dry Apricot is the richest source of calcium, C, and anthocyanins. These compounds, firstly help the
phosphorus and niacin. Dry karonda is the richest source of human body protected from oxidant stress, diseases, and
iron (39.1 per cent) followed by date palm (10.6 per cent). cancers, and secondly; assist the body in developing the
Litchi was found rich in calcium content. Bael is the richest capacity to fight against these ailments by boosting our
source of riboflavin. (Salaria, 2008) [14]. Proper nutrition immunity level. Many fruits, when compared to vegetables
promotes the optimal growth and development of children. and cereals, have very high anti-oxidant values, which
Healthy eating helps prevent high cholesterol and high blood measured regarding their "Oxygen Radical Absorbent
pressure and helps reduce the risk of developing chronic Capacity" or (ORAC).
diseases such as cardiovascular disease, cancer, and diabetes.
Healthy eating helps reduce one’s risk for developing obesity, Nutritional Facts of Different fruits
osteoporosis, iron deficiency, and dental caries (cavities). A Nutritional facts for various fruits are summarized in the table
poor diet can lead to energy imbalance (e.g., eating more below.

Table 1: Nutritional status per 100 g edible fruits

Food Energy Water Fibre Fat Protein Sugar Vit.A Vit.C Vit.B1 Vit.B2 Vit.B6 Vit.E
Substance = 100 g. kJ/Kcal % g g g g mg mg mg mg mg mg
Apple 207/49 84 2.3 0 0.4 11.8 2 15 0.02 0.01 0.05 0.5
Apricot 153/36 87 2.1 0 1.0 8.0 420 5 0.06 0.05 0.06 0.5
Avocado 523/126 81 0.2 10 2.0 7.0 20 17 0.06 0.12 0.36 3.2
Blueberry 204/48 80 8.4 0 1.0 11.0 0 10 0.02 0.03 0.05 1.9
Blackberry 170/40 85 8.7 0 2.0 8.0 30 150 0.08 0.04 0.07 1.0
Banana 375/88 76 2.7 0 1.2 20.4 3 10 0.04 0.03 0.36 0.3
Cranberry 68 /16 89 4.2 0 0.0 4.0 0 15 0.00 0.01 0.07 0
Cherry 221/52 86 1.2 0 0.0 13.0 40 10 0.02 0.02 0.04 0.1
Date 1275/300 20 7.5 0 2.0 73.0 0 0 0.05 0.10 0.10 0.7
Fig 340/80 80 2.0 0 1.0 19.0 10 3 0.06 0.05 0.11 -
Grapefruit, Red 128/30 90 1.4 0 0.9 6.6 0 40 0.07 0.02 0.03 0.5
Grapes 274/64 83 2.2 0 0.6 15.5 0 3 0.03 0.01 0.08 0.6
Guava 306/72 81 5.3 0 1.0 17.0 30 218 0.04 0.04 0.14 -
Gooseberry 170/40 88 3.2 0 1.0 9.0 0 30 0.02 0.01 0.08 0.4
Kiwi Fruit 168/40 84 2.1 0 1.1 8.8 5 70 0.01 0.02 0.12 1.9
Lemon 51/12 96 1.8 0 0.0 3.0 0 40 0.06 0.02 0.04 0.8
Lime 156/37 91 0.3 0 0.0 7.0 0 40 0.03 0.02 0.08 -
Lychee 323/76 82 1.5 0 1.0 18.0 0 39 0.05 0.05 - -
Mandarin / Tangerine 177/42 88 1.9 0 0.9 9.5 12 30 0.08 0.03 0.084 0.4
Mango 255/60 84 1.0 0 0.0 15.0 210 53 0.05 0.06 0.13 1.0
Olive 586/142 75 4.4 14 1.0 3.0 50 0 0.03 0.08 0.00 2.0
Orange 198/47 87 1.8 0 1.0 10.6 2 49 0.07 0.03 0.06 0.1
Papaya 136/32 91 0.6 0 0.0 8.0 40 46 0.03 0.04 0.04 -
Passion Fruit 158/37 88 3.3 0.4 2.6 5.8 125 23 0.03 0.12 - 0.5
Peach 151/36 89 1.4 0 1.0 7.9 15 7 0.01 0.02 0.02 0.0
Pear 201/47 86 2.1 0 0.3 11.5 0.0 4 0.01 0.01 0.02 0.1
Persimmon 325/76 81 0.5 0 0.5 18.6 260 16 0.02 0.03 - -
Pineapple 211/50 84 1.2 0 0.4 12.0 20 25 0.07 0.02 0.09 0.1
Pomegranate 343/81 82 3.4 0 1.0 17.0 10 7 0.05 0.02 0.31 -
Plum 177/42 84 2.2 0 0.8 9.6 18 5 0.02 0.03 0.10 0.7
Strawberry 99/23 91 2.2 0 0.7 5.1 10 60 0.02 0.03 0.06 0.4
Source: Nevo table 1996, Nevo Foundation Netherlands Nutrition Centre

~ 120 ~
The Pharma Innovation Journal http://www.thepharmajournal.com

Work Carried on nutritional values and health benefits vitamins required for well-being. Star fruit contains good
Health Benefits of Fruits quantities of vitamin-C. Vitamin C is a powerful natural
Fruits are universally promoted as healthy. The Dietary antioxidant. 100 g of fresh fruit provides 34.7 mg or 57% of
Guidelines for Americans 2010 [5] recommend you make one- daily-required levels of vitamin C. In general, consumption of
half of your plate fruits and vegetables. Myplate.gov also fruits rich in vitamin C helps the human body develop
supports that one-half the plate should be fruits and resistance against infectious agents and scavenge harmful,
vegetables. Fruits include a diverse group of plant foods that pro-inflammatory free radicals from the body. Star fruit and
vary greatly in content of energy and nutrients. Additionally, its juice is often recommended in many folk medicine in
fruits and supply dietary fibre, and fibre intake is linked to Brazil as a diuretic (to increase urine output), expectorant, and
lower incidence of cardiovascular disease and obesity. Fruits to suppress cough. (www.Nutritionsandyou.com, 2014) [2]
also supply vitamins and minerals to the diet and are sources
of phytochemicals that function as antioxidants, Aonla or Indian Gooseberry
phytoestrogens, and anti-inflammatory agents and through The main nutrient in Aonla is vitamin C (720 mg/100 g fruit).
other protective mechanisms (Slavin, 2012) [17]. While storing dry or in other forms vitamin c may get
destroyed if exposed to heat but its tannins which protect
Fruit Consumption and disease cure them from being destroyed. It also has ample of chemical
It was recognized that a high consumption of fruits and constituents which renfder it with a very high antioxidant
vegetables can help to prevent several non-communicable value. Amalaki (Emblicaofficinalis) i.e. Aonla and its
diseases such as cardiovascular diseases, the diabetes type 2 preparations can be used in any type of ill health. It is
and some cancer (Ganry, 2006) [7]. commonly used in piles, fracture, constipation, vomiting,
nausea, diseases related to vision and eye, hick up, fever,
Pomegranate jaundice, liver disease, skin disease, diabetes (Kavita, 2013)
[8]
Reported that special blend of pomegranate juice, seed, and .
peel that, according to published results, potently and
reproducibly kills prostate and breast cancer cells in culture. Banana
In addition to Biblical references, the Romans mention the It is a dessert fruit of millions apart from staple food owning
tree’s unique healing powers, and several Middle Eastern, to its rich and easily digestible carbohydrates with a calorific
Asian, and South American peoples continue to chew small value of 67-137mg/100 g fruit. Being a rich source of Vitamin
bits of its bark, petals, and peel to treat ailments ranging from C and minerals, it makes healthy and salt free diet (Chaddha,
dysentery to diseases of the mouth and gums. By 2007) [4].
supplementing diets with pomegranate juice, which is high in
antioxidants, seemed to improve some key indicators of Avocado
cardiovascular health. In addition to the high levels of Avocado or butter fruit (Persea Americana) is reputed as a
antioxidant-rich tannins and flavonoids in the juice and peel, nourishing food of high dietic value. Its nutritional values are
researchers crush and dry the seeds to produce unique oil, comparable to ripe olives with an average of 2.1 per cent
about 80% of which is a very rare 18-carbon fatty acid, or protein, 1.32% minerals and 24-26% fat. Since the fruit
punicic acid. Also present in the oil is the isoflavonegenistein, contains not more than 1% sugar, it is recommended as high
the phytoestrogen coumestrol, and the sex steroid estrone. In energy food for diabetics (Chaddha, 2007) [4].
fact, the pomegranate is one of the only plants in nature
known to contain estrone (Robert, 2003) [13]. Almond
According to the U.S. Department of Agriculture, Americans'
Date Palm Fruits demand for almonds has increased over 400 percent since
Egyptian Date Palm (Phoenix dactylifera L.) Fruits contain a 1980. In 2016, Americans ate an average of 1.8 lbs. (816
variety of B-complex vitamins B1, B2, Nicotinic acid and grams) of almonds each. There's good reason for the love
vitamin A. The date palm extracts contains 13.80% moisture affair. "Almonds have been studied extensively for their
and 86.50% total solid. Ash and Crud fibres contents were benefits on heart health, diabetes, and weight management,"
2.13 and 5.20, respectively. Protein, carbohydrates and lipids said Jenny Heap, a registered dietitian with the Almond Board
contents were 3.00%, 73.00% and 2.90% respectively. The of California. "The unique nutrient combination of almonds -
low level of lipids content 2.90% compared with its content of plant-based protein, fiber and monounsaturated fats, plus key
sugars means that, the date palm is save to heart and blood nutrients like vitamin E and magnesium help make them a
patients because its containing a very low level of fatty acids heart-healthy snack."
and cholesterol. HPLC analysis of sugars content showed that, A 2017 study published in Nutrition Journal found that
the carbohydrate content consists of a large amount of Americans, especially children, who replaced snack foods
glucose, fructose and sucrose, The protein pattern on SDS- with almonds or other tree nuts saw a major increase in
PAGE showed that, most of proteins in the date palm are a consumption of nutrients. In the study of more than 17,000
high molecular weight proteins between 80 and 135 KD and children and adults, participants swapped all their snacks with
contained a minimum levels of the LMW proteins less than 55 almonds and. Researchers found that participants consumed
KD (El-Sohaimy, 2010) [6]. fewer empty calories, solid fats, sodium, saturated fats,
carbohydrates and added sugars. Good oils and fats increased
Star fruit (carambola) significantly, as did magnesium, fiber and protein by a small
Star fruit is one of the very low calorie exotic fruits. 100 g margin.
fruit just provides 31 calories, which is much lower than for
any other popular tropical fruits. Nonetheless, it has an Apricot
impressive list of essential nutrients, antioxidants, and Dried or fresh, a handful of apricot is loaded with vitamins A,

~ 121 ~
The Pharma Innovation Journal http://www.thepharmajournal.com

C, potassium, calcium, phosphorus and fibre. It helps those 2009) [1].

who have dull and life less skin and the iron regulates
hemoglobin. Apricots also have beta carotene that improves Papaya
immunity and helps fight skin allergies, rashes and other skin Papaya is a good source of Vitamin A and papain. Vitamin A
problems. Smearing fresh apricot juice on skin will soothe sun acts as an anti-oxidant, while the papain breaks down inactive
burns (Anand, 2009) [1]. proteins and removes dead cells. The best feature of the fruit
is its low-sodium quality. Since the salt content is less, the
Apple water retention is also little. The result- an overall hydrated
Apple is a reach source of fibre which keeps bowels clean, skin. Rubbing mashed papaya on cracked heels removes dead
ensuring skin that is free of acne and boils. It is also loaded cells and makes feet softer (Anand, 2009) [1].
with phytochemicals that have properties similar to
antioxidants. Studies have also shown that eating apples Global Intake of Fruits and Vegetables
regularly reduce wrinkles and fine lines. Mix grated apple According to World Health Organisation STEP-wise
with honey and apply on skin for five minutes for a hydrated approach to surveillance surveys on chronic disease risk
and stress free skin (Anand, 2009) [1]. Apples are alkaline and factors conducted in several African countries including
can effectively cleanse the liver (Tahseen, 2015) [18]. Mauritius and in line with existing Food and Agriculture
Organisation data, fruit and vegetable intake (FVI) levels
Watermelon were found to be below the recommended daily intake of
Consisting of 90 per cent water, watermelon hydrates and 400g/person (Profav, 2011) [11]. A large gap still exists
rejuvenates our skin. It contains lycopene that helps flush out between the recommended and actual intake and many
toxins and combats free radicals with its antioxidant worldwide are not receiving the quantity or variety of F&V
properties- an inexpensive and a quick detox therapy (Anand, that they should have (Serdula et al., 2004; Krebs, 2011) [16, 9].

Table 2: Mean Fruits and Vegetables Intake (FVI) in selected countries

Country (Developed) Year of updated data Mean Fruit intake (g/d) Mean Vegetable intake (g/d)
Hong Kong 2010 146.81 176.96
Denmark* 2013 151.70 162.08
Germany* 2013 171.36 118.02
UK* 2013 130.02 97.86
France* 2013 136.56 145.15
US** 2015 189.30 255.00
Netherlands* 2013 102.36 127.79
Italy* 2013 90.83 150.81
(Developing countries) Malaysia 2012 179.00 133.00
India** 2015 158.20 105.70
PR China** 2015 222.10 262.80
Ghana** 2015 149.80 36.10
Ethiopia** 2015 114.70 51.20
Uganda** 2015 464.10 24.40
Fruits and vegetable consumption in adults in selected countries

Hazelnut calcium, phosphorus and niacin. Dry karonda is the richest

Hazelnut is a rich source of nutrients that have cardio source of iron (39.1 per cent) followed by date palm (10.6 per
protective benefits. These nutrrients include arginine, an cent). Litchi was found rich in calcium content. Bael is the
amino acid which relaxes blood vessels, folate and heart richest source of riboflavin.
healthy B Vitamins (Setalvad, 2009) [15]
References
Pineapple 1. Anand R. Fruits for your skin. Pune Mirror 2009,24p.
Pineapple juice has bromelain enzyme which prevents coughs 2. Anonymous 2014. www.nutritionsandyou.com
and colds (Tahseen, 2015) [18] and is well recognised as a 3. Byres B. Fruits and vegetables for health, Grades 4-
digestive enzyme. It is a good source of Vitamin A and B; it is 6.California foundation for Agriculture in the classroom
fairly rich in Vitamin C, calcium, magnesium, potassium and 2012,9p.
iron (Chaddha, 2007) [4]. 4. Chadha KL. Handbook of Horticulture. ICAR, Pusa New
Delhi 2007.
Conclusion 5. Dietary Guidelines Advisory Committee. Report of the
In conclusion, it can be stated that fruits are rich sources of Dietary Guidelines Advisory Committee on the Dietary
vitamins, minerals, calories and other needful nutrients. Guidelines for Americans, to the Secretary of Agriculture
Including fruits in daily diet will have multiple health benefits and the Secretary of Health and Human Services.
and will also help in disease cure. Poor diet can be said an Washington, DC: U.S. Department of Agriculture 2010.
invitation to multiple diseases. Citrus fruits and Aonla are rich 6. El-Sohaimy et al. Biochemical and nutritional
in Vitamin C, while the richest source for Vitamin C was characterization of date palm fruits (Phoenix dactylifera
Barbados cherry. Walnut is the richest source of fat (64.5 per L.). J. Applied sciences research 2010;6(8):1060-1067.
cent) and produces highest calories per unit of edible portion. 7. Ganry J. The nutritional value of fruits and vegetables.
Cashew nut is the richest source of protein 21.2 per cent and Fruits 2006;61:223-224.
thiamine 630mg/100g. Dry Apricot is the richest source of 8. Kavita MB. Amalaki (Indian Gooseberry): An ancient
~ 122 ~
The Pharma Innovation Journal http://www.thepharmajournal.com

food supplement. International Journal Res. Ayur. Pharm

2013;4(1):11-14.
9. Krebs-smith SM, Guenther PM, Subar AF et
al. Americans Do Not Meet Federal Dietary
Recommendations. J Nutr 2010;140:1832–1838. [PMC
free article] [PubMed] [Google Scholar]
10. Kushi LH et al. American Cancer Society guidelines on
nutrition and physical activity for cancer prevention:
reducing the risk of cancer with healthy food choices and
physical activity, A Cancer Journal for Clinicians 56:254-
281.
11. Profav. Promotion of Fruit and Vegetables for
Health. African Regional Workshop Arusha, Tanzania
2011,26-30.
September http://www.fao.org/fileadmin/templates/agpho
me/documents/horticulture/WHO/arusha/PROFAV_2011
_programme.pdf [Google Scholar]
12. Rahman et al. Agricultural education (Textbook for class
VII). National Curriculum and Textbook Board, Dhaka
1998,1-4p.
13. Robert L. The pomegranate: Nature’s power fruit. J.
National cancer institute 2003;95(5):346-348.
14. Salariya AS. Horticulture at a glance.Jain Brothers, New
Delhi 2008;I:186-187.
15. Setalvad N. Hail Hazel. Pune Mirror 2009,24p.
16. Serdula MK, Gillespie C, Kettel-Khan L et al. Trends in
Fruit and Vegetable Consumption Among Adults in the
United States: Behavioral Risk Factor Surveillance
System, 1994–2000. Am J Public Health
2004;94(6):1014–8. [PMC free article] [PubMed]
[Google Scholar]
17. Slavin JL. Health Benefits of Fruits and Vegetables.
Advances in Nutrition: An International Review Journal
2012;3:506-516.
18. Tahseen I. Juice parties are becoming popular. Pune
Time, Times of India 2015,4p.

~ 123 ~