What are the benefits of fruits?
Fruits are nature’s desserts. They are moderate or low in calories, but rich in fiber, vitamins, minerals, and other nutrients that are extremely beneficial for health.
Regular consumption of fruits significantly reduces the risk of diabetes and obesity, reduces inflammation in the body, protects against cardiovascular diseases and some types of cancer.
How much fruit should you eat per day?
The Russian Ministry of Health believes that to be healthy, you need to eat at least 300 grams of fruit and 400 grams of vegetables per day. Experts from the World Health Organization (WHO) recommend that adults eat at least 400 grams daily – or five 80-gram servings – of fruit and vegetables, two of which should be fruit.
To avoid confusion with grams, you can use the size of a fist as a guide: one serving is equal in size to one fist. For health, you need to eat at least one banana and apple per day, better yet, more. In this case, not only fresh fruits are counted, but also frozen, cooked, and dried fruits.
What vitamins and microelements are contained in fruits
- Fruits are valuable sources of important nutrients. The table shows the fruits that hold the highest levels of vitamins and minerals.
- Vitamin C strengthens the immune system and accelerates wound healing, and kiwi provides 93 mg per 100 g.
- Vitamin K regulates blood clotting and maintains bone health, with avocado offering 30 mcg per fruit.
- Vitamin A supports healthy skin and eyes, and mango contains 54 mcg per 100 g.
- Vitamin B2 is important for healthy skin, eyes, and the nervous system, and pear provides 0.02 mcg per 100 g.
- Vitamin B9 is essential for cell development and supports cardiovascular health, with guava supplying 49 mcg per 100 g.
- Vitamin E acts as a powerful antioxidant, protects cells from damage, and supports immune system health, and avocado contains 2.07 mg per 100 g.
- Potassium regulates water-salt balance and supports the functioning of the heart and nervous system, with banana offering 358 mg per 100 g.
- Calcium strengthens bones and teeth while regulating the functioning of nerve cells and muscles, and figs provide 35 mg per 100 g.
- Magnesium supports muscle and nervous system function, and prunes contain 41 mg per 100 g.
- Iron is necessary for the formation of hemoglobin and the transport of oxygen to cells, with dried apricots supplying 2.7 mg per 100 g.
- Zinc is important for immunity and maintains healthy skin, and avocado provides 0.64 mg per 100 g.
- Manganese participates in metabolism and strengthens bones, with pineapple offering 0.9 mg per 100 g.
- Phosphorus maintains strong bones and teeth, and dried apricots contain 55 mg per 100 g.
- Copper participates in the formation of collagen and red blood cells while maintaining healthy skin and nervous system, and pomegranate provides 0.1 mg per 100 g.
In addition to vitamins and minerals, fruits are rich in fiber, which is necessary for normal digestion. Regular consumption of fiber normalizes bowel movements, has a beneficial effect on intestinal microbiota, reduces the risk of colorectal cancer, and normalizes the level of bad cholesterol and glucose in the blood. In addition, fiber-rich foods help maintain a healthy weight because they saturate well and provide energy for a long time.
The healthiest fruits
Apples
Apples are rich in pectin, a type of fiber that supports healthy digestion and improves intestinal motility. Apples also contain vitamins C, K, B vitamins, potassium, copper, magnesium, and antioxidants that protect cells from damage by free radicals.
A 2020 review found that eating one apple (100–150 g) per day helps reduce levels of bad cholesterol and inflammation markers in the blood and normalize blood pressure.
Kiwi
Two kiwis contain almost a daily requirement of vitamin C. The fruit is also rich in vitamin K, folic acid and copper. It is recommended to eat the fruit with the skin, because it contains a lot of fiber and has a mild laxative effect, which will be especially useful for those prone to constipation.
Avocado
This is a unique fruit with high nutritional content and low carbohydrate content. Avocado is rich in monounsaturated fats, which help control cholesterol levels in the blood, vitamins B4, C, E, as well as potassium, phosphorus and magnesium. Half an avocado contains almost 7 g of fiber – a quarter of the daily requirement.
Grapefruit
A low-calorie fruit (only 33 kcal per 100 g), rich in lycopene, an antioxidant that gives the pulp its pink color and helps maintain bone strength, reduces the risk of certain types of cancer (particularly prostate cancer) and has a beneficial effect on heart health. In addition, one medium grapefruit covers the daily requirement for vitamin C.
Apricot
Its fruits contain vitamins A and C, as well as potassium and copper. Apricots are also an excellent source of beta-carotene, which has antioxidant and anti-inflammatory properties . Beta-carotene protects cells from damage by free radicals and premature aging, and also prevents the development of inflammatory processes in the body.
What are the best fruits to eat in each season?
There is a common misconception that during the season, you need to eat your fill of fruit “for future use” to stock up on vitamins for the winter. This is not true. The fact is that most vitamins contained in fruits are water-soluble, they do not accumulate in the body. The excess is simply excreted in the urine, so it will not be possible to form a vitamin reserve for the winter.
However, seasonal fruits and vegetables are actually healthier, as they contain more vitamins and nutrients. Fruits that have been transported and stored for a long time lose some of their vitamins. Vitamin C is especially sensitive to heat treatment and storage: after 2–3 months of storage, up to 50% of the vitamin is lost, and up to 80% when defrosted.
- In summer, you can enjoy a variety of fruits, including apples, apricots, watermelon, melon, peaches, and plums.
- During autumn, the season offers delicious fruits such as pomegranate, apples, pears, grapes, plums, and kiwi.
- In winter, citrus fruits and pineapple are the primary fruits available.
- In spring, you can savor a selection of fruits including citrus, pineapple, and kiwi.
How useful or, on the contrary, dangerous is fructose in fruits
Many people are wary of eating fruit because of its high content of fructose, a simple sugar that is considered harmful to health. In fact, the fructose found in fruit is not as dangerous as it may seem.
Is it possible to lose weight on fruits?
It is possible to lose weight solely on fruits, but this approach is hardly healthy. The fact is that fruits cannot provide the body with all the necessary macro- and micronutrients. Although they are rich in vitamins, antioxidants and fiber, they lack proteins and healthy fats, which are necessary to maintain muscle mass and normal functioning of the body.
In addition, fruits contain quite a lot of fructose (especially bananas, grapes, mango, melon). Their excessive consumption can slow down the process of losing weight, since fructose, although natural, promotes fat accumulation.
It is better to replace desserts with fresh fruits or dishes made from them: eat an apple instead of a cake, chocolate or other high-calorie sweets. This way, weight loss should go faster.
What beneficial properties are preserved in fruit jam
Jam is traditionally made with a lot of sugar for preservation, so it is difficult to call it a healthy product. In addition, most nutrients are destroyed during heat treatment, and the longer it is, the fewer vitamins remain in the final product.
At the same time, the jam retains useful fiber, which supports the digestive system, and fruit acids, which help absorb iron and maintain acid-base balance. Minerals (potassium, copper, phosphorus) also remain in it.
In any case, this natural dessert is preferable to store-bought confectionery (cakes, pastries, donuts, candies). The main thing is to remember the sugar content and know when to stop, a couple of teaspoons with tea will most likely not cause harm.