One of the most widespread questions in nutrition is how much fruit to eat per day. There are different theories about it. However, we will offer you a scientific and realistic approach to optimize the intake of these foods that are beneficial to health.
First of all, it should be noted that including fruits and vegetables in the diet on a daily basis is essential. Regular consumption of vegetables is associated with a lower risk of illness and death from all causes. This is related to the contribution of micronutrients necessary to carry out the different physiological reactions.
Amount of fruit to eat per day and its schedules
Before we go into this topic in-depth, let’s focus on the times when it is most beneficial to consume fruit. According to the latest scientific publications, the human organism has a better metabolism of sugars between noon and sunset.
For this reason, fruit should not be consumed either first thing in the morning or at night. This reduces the possible negative effects of fructose.
At the same time, it should be noted that the intake of vegetables should be prioritized over that of fruit since these foods have a higher nutritional density. According to a study published in the Journal of Medicinal Food, certain vegetables, such as crucifers, have a high content of phytonutrients capable of preventing the development of complex pathologies.
On the other hand, it is advisable to ingest the fruit on a full stomach since the impact of fructose is dampened, which can be harmful when administered in isolation. To avoid such a situation, it must be ensured that there is also a considerable supply of fiber and fat.
We find that the best time to consume fruit is after the midday meal with all these data. It is also possible to introduce a piece during the mid-morning or afternoon snack, although always accompanied by more food.
Healthier fruits that you can include in your daily consumption
Not all fruits are the same, and this is something that must be clear. They have different properties, which makes some of them more beneficial than others. When determining how much fruit to eat per day, you must consider the sugar content of each, in calories and phytonutrients.
In this way, the fruits of the forest have become the most popular for their antioxidant capacity. These usually contain substances called anthocyanins that can reduce the production of free radicals, thus delaying aging.
These nutrients are also responsible for reducing the incidence of complex and inflammatory pathologies, as pointed out by research published in Alternative Therapies in Health and Medicine. This effect is linked to blocking wastes from metabolism.
It is also advisable to include fruits with a high vitamin C content in the diet since this nutrient has the ability to stimulate immune function and collagen production. Both properties are beneficial for the human body. In this sense, citrus fruits stand out.
Consume more fruit per day than juice
It is necessary to clarify that we are not referring to drinking juice when we talk about consuming fruit. Even though this liquid may not contain additives in its composition, it loses much attractiveness from a nutritional point of view regarding the intake of the whole fruit.
You have to understand that the juice has a high amount of sugars, fructose standing out among all of them. This nutrient is capable of unbalancing the contribution in diabetic patients and promoting liver problems when administered in isolation, especially through soft drinks. Different is when it is accompanied by fiber.
All the fiber in the fruit is wasted in the juice and other important nutrients for the human body. For this reason, they are not a good alternative, even though their taste is pleasant and that they are more convenient to consume and transport.
By this, we do not mean that you can never have juice. It is possible to do it in some moderation. But what is not recommended at all is to substitute the consumption of fruit for that of juice, believing that all nutritional demands are satisfied and that it is the same for the body.
Eating fruit every day is healthy
We hope that after reading this article, you are clear that it is very necessary to include fruit on a daily basis in your diet. Although all fruits are worth it, try to choose those with a higher content of phytonutrients.
Exotic fruits or those of the forest will always be a good option for antioxidants. As a rule, you can remember that pigments provide vivid colors to reduce the production of free radicals.
Read More: Benefits Of Blueberry Infusion
At the same time, you have to bear in mind that the moment of ingestion is important. Try to avoid consuming it in isolation; Always accompany it with other high fiber or fatty foods.
This reduces the impact of fructose on the body. A suitable option is to eat fruit every day for dessert, after the midday meal.