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What, Exactly, is One Serving of Fruit?

New studies show you should now be eating 10 servings of fruits and vegetables a day to combat heart disease, cancer, and stroke.
But what exactly constitutes 1 serving of fruit a day? Here are a few examples of 1 serving:


Apples are super high in fiber and provide improved digestion, prevention of stomach, gallstones, constipation, liver disorders, anemia, diabetes, heart disease, rheumatism, eye disorders, many different kinds of cancers, and gout. You’ll not want to eat too many apples a day because its high fiber content may upset your stomach, but a single serving a day- one small apple – is highly encouraged.


Oranges are widely known immunity boosters because of the Vitamin C they contain, but that’s not all they do. They also provide a tasty snack that’s low in calories, and rich in fiber. They contain a great many other helpful vitamins, including Vitamin A, which is an effective anti-oxidant. A single orange serving equates simply to one large orange, and just know that eating more than one a day would do more good than harm.


These soft, desert fruits have multiple medicinal benefits because of its generous content of vitamins, minerals, and organic compounds. A single serving of a banana (one banana) is known to lower the risk of cancer and asthma, lower blood pressure, and improve heart health. Try pairing one with your favorite nut butter before a workout for an added boost of energy that will sustain you throughout your time at the gym.


Berries of all kinds are considered incredibly healthy because they’re rich in antioxidants, vitamin C, vitamin K, and manganese. Blueberries have actually been linked to the prevention of prostate cancer and heart disease, so you can’t have too many. Throw a serving of berries in a smoothie for those health benefits, one serving being  1/2 cup of berries. Keep in mind that the greater the variety of berries you eat, the greater the variety of benefits.


Grapes seem to be the perfect summertime snack to pop in your mouth on the go – they’re sweet, juicy, and refreshing when cold, and though they are generous with natural sugars, they come with a range of health benefits when enjoyed in healthy moderation. They contain antioxidants called polyphenols which may prevent many different kinds of cancers, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon cancers. You may also enjoy the benefits of grapes as you drink a glass of dry red wine, like merlot, which is great for heart health because of the polyphenol found in grape skins. A serving of grapes a day equivalent to a half a cup is great for nearly everyone.

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