Let’s start with the most important, as many know the fruits are rich in vitamins and minerals that protect against the “flu” and are also involved in other functions.

But first we are putting ourselves in agreement on some concepts. Vitamins are organic substances essential in very small quantities for development, maintenance and proper functioning of the human body. The get from food because the body can not produce, with the exception of vitamin D, produced by the skin when exposed to sunlight.

Minerals are inorganic elements that the body uses as building blocks for body tissues such as bone, teeth, muscles and other organizational structures. Several other minerals contribute to the balance of salts in the blood and body water.

A basic principle in mineral nutrition is to eat foods that are rich in calcium and iron, thereby ensuring also have other important minerals.

The main vitamins that give us the fruits are vitamin C and vitamin A. As there are some rich minerals potassium and phosphorus.

The importance of vitamin A is that it is involved in normal growth of children, it is essential to keep skin and tissues, as well as our body’s defenses, as to the senses, hearing aid, in the sense taste and is essential for sight.

For its part, vitamin C participates in the formation of collagen, a protein important for wound healing, aids in the absorption and metabolism of iron. For example if you eat a plate of beans with a glass of lemon water, which contains vitamin C, iron from the beans will be absorbed more easily. It is also an antioxidant that fights free radicals that cause cell damage and death, thus avoiding diseases like cancer and cardiovascular disease, also helps to have good body’s defense system, helping to prevent respiratory diseases, and to top it off slow the aging of the skin.

The amount and type of fiber provided by fruits is essential for good digestive generally, fiber is indigestible portion of food and is found in the peel, skin and seeds. The fruits contain two types of fiber: soluble (found in apples, oranges, plums) that lowers blood sugar, cholesterol and triglycerides in the blood, and the insoluble (found in the skin of fruit) that prevents constipation because it stimulates intestinal motility, increases the size of the stool and makes their removal easier.

recommended allowance of fiber is 30-40 grams per day. This is accomplished by consuming five servings of fruits and vegetables supplemented with other five or more servings of high fiber foods (cereals, pulses, wholemeal bread, tortilla).

The fiber has an additional advantage produces satiety, and thus prevents us from overeating. For the latter occurs, it is advisable to eat the whole fruit and peel, for example in the case of orange bagasse contains fiber that will decrease the amount of sugar, which does not happen if we take only the juice. Remember also that the juice fast is oxidized and lost properties as vitamin “c” no longer available, and although we see the juice produces a feeling of hunger in a short time.

Consider also the economy, the cost of the fruit varies by season and time of production, and is thus cheaper when production is abundant and the most important thing is that the content of nutrients is of greater quantity.

Nape forget that fruit is a food that should be included every day to eat a healthy diet. It recommends eating two to three servings a day.

According to the U.S. dietary guidelines the recommendation of juice is half a glass per day (120 ml).

But be very careful the fruit is part of an exclusive supply and consumption of this food is not healthy to be an incomplete food.

The healthy diet should include cereals, legumes, animal products, fruits, vegetables, sugars and fats in small amounts to provide the body all the substances essential for life.

Why eat the whole fruit?

*They are delicious
*They are crisp and varied colors
*They are easy to prepare
*They are economical especially seasonal
*You can combine with each other
*They provide fewer calories
*They have no cholesterol
*They are full of vitamins, minerals and fiber

In conclusion it is considered preferable to consumption of whole fruit because it is a rich source of vitamins, minerals and fiber compared with fruit juices, which have little or no fiber, which promotes overconsumption of energy.