Fruits are close relatives of vegetables, so much so that some foods we call vegetables are botanically-speaking fruits (tomatoes, eggplant and zucchini are three examples).

Fruit provides us with a variety of flavours, colours and textures. It makes a sweet treat with relatively low kilojoule value.

Fresh fruits are good sources of vitamins, minerals, phytochemicals and fibre. Fruits are high in beta carotene, B vitamins, potassium, vitamin C, carbohydrates, pectins and other fibres, natural sugars and water. Fruits contain very little or no fat, except olives and avocado which contain healthy monounsaturated fats.

Fruit makes an ideal substitute for fast snacks and processed foods like sweets, biscuits, lollies and cakes that are low in nutrients and usually high in fats.

Yellow fruits such as apricots, honey dew melon, rockmelon and persimmons are good sources of carotene, which is converted into vitamin A in the body. Aside from guavas, acerola cherries and rose hips, the best natural sources of vitamin C are citrus fruits, such as oranges, lemons, mandarins, grapefruits. and tangerines. Other excellent sources of vitamin C are tomatoes, lychees, kiwi fruit and strawberries. Most fruits contain vitamin C.

Mandarins, oranges, bananas, avocados, strawberries and rockmelons contain folate. Bananas are rich in Vitamin B6 (pyridoxine), which assists in the production of the brain's "feel good" chemical, serotonin.

Recommended intake from this food group:

• Adults: two or more serves of fruit every day. Eat more if pregnant or breast feeding.
• Children aged 8-11: at least one serve each day.
• Children and teenagers aged 12-18: at least three serves each day.
• A serve of fruit is 150 grams or a whole medium fruit (e.g. banana, mango, orange); a slice of large fruit (e.g. melon, papaw, jackfruit); about one cup of fruit (e.g. cherries, grapes and berries); 2-3 small fruits (e.g. apricots, plums, figs and kiwi fruit).
• It is recommended over any week you choose at least four different fruits to eat such as bananas, pears, apples, citrus fruits, tropical fruits, melons, berries, grapes and stone fruit.
• Children up to the age of four should avoid hard fruits which may cause choking - e.g. apples - or should at least be supervised while eating these fruits. Softer fruits such as bananas, mandarins, pawpaw and melons are ideal.

Source: Growcom's formulaforlife - choose good health & happiness.