Produce Smarts

My project is about different types of fruits and vegetables and their benefits. It has information on potassium, citrus, and natural sugar.
Fola Kalejaiye
Grade 5


The problem is some people (including myself) don't know whether their produce diet is healthy or not. Keeping a healthy produce diet is very important, and some small, simple choices can affect your life in a big way. I wanted to figure out what you need to keep a healthy diet.

Oranges boost your immune system and your mood, as well as helping keep your skin healthy. For this reason, I hypothesized that oranges would generate the best effects for your body and brain.
Bananas and potatoes have high amounts of potassium, so those would generate the best in your brain.

Background Knowledge
Choosing your fruits and vegetables carefully can obviously have a big impact on your growth, brain, and body. You need to be careful how much of a specific type of produce you consume.




To gain information for this project, I interviewed two experts, which helped my project's development. I also gained information for the majority of my project by researching on the internet.

Please read my research below.


What is potassium?

Potassium is a mineral that is in the foods you eat. It helps many body functions work, like blood pressure, muscle contractions, pH balance, and more. Potassium can also help with blood flow in your brain. You need 4,700 milligrams of potassium per day to meet the recommended daily value of potassium, or recommended daily amount.

Potassium alone looks like metal and can be easily sliced with a knife. The name is originated from potash.


What are the risks of having too much potassium?

Hyperkalemia is an illness that is caused by having too much potassium in your blood. 

A balanced amount of potassium helps your heart and other muscles in your body function, but too much of it can result in changes in heart rhythm.

The number one cause of hyperkalemia is malfunctioning kidneys. Your kidneys give you the ability to remove potassium from your body, and not being able to do that can cause hyperkalemia. Hyperkalemia can also be caused by taking some types of medication.

Hyperkalemia can cause hemolysis (the breakdown of red blood cells), rhabdomyolysis, (the breakdown of muscle tissue), and more issues in your system.

Sugar in Fruits and Vegetables

Junk food isn’t the only thing that has sugar in it. Produce has sugar too. In fact, nearly everything you eat has sugar in it.

The amount of sugar in each fruit can vary drastically, but nevertheless, all fruits still have sugar in them.

Natural sugar is way healthier that refined sugar but we still have to limit our natural sugar intake the same way we do for refined.


Citrus Fruits

Citrus is an acid that comes naturally in citrus fruits (grapefruit, orange, lime, lemon, tangerine, etc.).

They have a wide abundance of benefits, including mood improvements and healthy skin.

One or two oranges have enough vitamin C to last you a whole day. Vitamin C normalizes radical cells before they affect normal ones. It also keeps your skin smooth and elastic.

Citrus fruits have flavonoids, which get rid of cancer cells and prevent inflammation.

There is a lot of fibre in citrus fruits. Too much fibre can be harmful so you have to be careful with intake. Soluble fibre prevents spikes in blood pressure and lowers cholesterol. The insoluble fibre prevents constipation.

They also prevent kidney stones and more diseases.

Too much citrus can lead to nausea, diarrhea and more, but a healthy balanced diet provides an adequate amount of citrus.


There is no data available in this project.



Through a few interviews and lots of research, I’ve learned that:

  • One specific fruit or vegetable cannot give you all the nutrients that you need. A balanced diet of fruits is key to getting the nutrients you need for your body and brain to function best.

  • It is important to keep a balanced diet with fruits and vegetables. Too much of a mineral or vitamin can potentially hurt your body and cause more harm than good.

  • Choosing your produce carefully can impact your lifestyle hugely. It can boost your mood, make you more energized, and keep you healthy. It is important to have a good, balanced diet when eating fruits and vegetables.

  • You cannot survive off fruits and vegetables alone. Excluding all the nutrients in other types of food can magnify the risk of diseases.


I would like to thank:

Daisy Whitbread, Freelance Nutritionist

Krystin Hall, Nutritionist, Dietician, Energize Nutrition