Ensuring adequate intake of vitamins and nutrients is an essential component of a healthy and balanced diet. Fruits are an enjoyable part of any diet and also offer a rich source of vital and beneficial nutrients. A balanced diet including many different types of fruits and nuts will typically provide sufficient amounts of vitamins and nutrients, although there may be instances where supplementation is necessary. In such cases, specific fruits and nuts can be excellent additions to one’s diet. Fortunately for gardeners, many delicious fruit trees that are readily available and easily cultivated are also rich in vitamins and nutrients.
The nutritional assessments below were based on commonly available nutritional data. However, differing sources may have varying data, and there may be observable, though not significant, differences between different cultivars or trees grown in various locations. Where possible, the nutritional figures were sourced from data reflecting the commonly consumed part of the fruit, to avoid including parts that are nutrient-rich but rarely eaten (e.g. Kiwifruits were based on their flesh, excluding the skin). Similarly, processed forms, such as dried fruits (e.g. Apricots, Plums, Grapes), were not considered in the assessment, despite being a more concentrated source of nutrients compared to their fresh counterparts.
It is important to note that this assessment includes both nuts and fruits, which can differ considerably in their composition. Consequently, consuming an equivalent weight of each may result in significantly different levels of satiety. For example, while both Pineapple and Macadamia nuts are sources of Manganese, consuming 100g of each is likely to yield very different levels of satiation. As fruits typically contain a high water content, they tend to be less nutritionally dense than nuts but are easier to consume in larger quantities.
Hortiforum 