Whole fruits are higher in fiber than fruit juices For convenience, fruits may be purchased canned or frozen. Fruits in heavy syrups have a higher sugar content and more calories than fruits packed in their own juice or water. Fruits high in potassium include bananas, oranges, grapefruits, tomatoes, apricots and pineapples. Nearly two-thirds of the vitamin C in our diets comes from fruits. Citrus fruits such as oranges, grapefruits or lemons are the best sources of vitamin C, but berries are also good sources.
Vitamin C helps form the collagen that gives structure to bones, cartilage and muscles.
Vitamin C also helps our bodies absorb iron from foods. Deep yellow fruits, such as apricots or cantaloupe, are good sources of beta carotene. Beta carotene converts to vitamin A inside the human body. Some research hints at a possible link between beta carotene and prevention of certain types of cancer. While these studies are not yet complete, the evidence encourages us to add beta carotene from food sources to our diets.