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List of Fruits That Are Good for Kids & Adults to Eat

The verdict is in: only 14% of adults in the United States eat enough fruits or vegetables, according to USA Today. Challenging yourself and your children to eat more fruits is one way to lessen the chances of developing chronic diseases. It appears the old saying "an apple a day keeps the doctor away" may actually have been grounded in more science than its creator realized.

  1. Flavonoids and Polyphenols

    • According to a study in the Journal of Nutrition, flavonoids and polyphenols are compounds in fruit that protect against degenerative diseases; cancer, for instance. Berries, pears, lemons, limes, grapes, cherries, grapefruits, oranges and apples all contain flavonoids. Strawberries, lychees and grapes have very high polyphenol content. With the National Cancer Institute reporting that antioxidants may slow or prevent the development of cancer, take comfort in encouraging children to eat fruits that contain flavonoids and polyphenols. Both act as antioxidants.

    Vitamins A, B, C, D, E

    • With chronic diseases becoming more widespread at earlier ages, children and adults can stave off their arrival with vitamins found in a variety of fruits. According to a report by the University of Maryland Medical Center, Vitamin D can reduce the risk of osteoporosis, while Vitamins A, C and E may protect against heart disease. Mangoes, papayas, peaches and apricots contain Vitamin A. Bananas contain Vitamin B6. Orange juice contains Vitamins B9 and C. Berries, oranges, guavas and papayas are good sources of Vitamin C. For Vitamin D, drink orange juice. Avocados are a good source of Vitamin E.

    Carotenoids & Potassium

    • Carotenoids not only give fruit their yellow and orange color, but they can act as antioxidants to boost the immune system and potentially lower the risk of heart disease, according to WholeHealthMD. Carrots, cantaloupes, peaches, mangoes, oranges, guava, red grapefruit and watermelon all contain carotenoids. Researchers at Oregon State University's Linus Paulin Institute note that potassium may decrease the risk of strokes, kidney stones, high blood pressure and osteoporosis. While these diseases are typically associated with adults, they are increasing in children. The Children's Hospital of Boston notes that the number of pediatric kidney stones is on the rise. Juvenile osteoporosis is a documented medical condition. Consequently, when you reach for a banana to increase your potassium intake, pass one to your child.

    Fiber

    • Harvard's School of Public Health says you can lower your risk of constipation, heart disease, diabetes and the digestive disease called diverticulitis by eating fruits, vegetables and grains rich in fiber. If your child suffers from constipation, berries, papayas, oranges, apples, pears or prunes should help to alleviate the problem.

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