You might have heard, "An apple a day keeps the doctor away.” Is it true that fruits have such power, and how much fruit should you eat daily to get the most of its benefits? This article will give you some ideas.
First, what is so great about fruit?
Here are some amazing health benefits that fruits give us.
- Fruit is a great source of dietary fibre. Dietary fibre supports our digestive system, such as the growth of the beneficial bacteria in our gut, improving bowel function and controlling the absorption of nutrients. Consuming adequate fibre will help us prevent cardiovascular diseases, type 2 diabetes, obesity, cancer, and other gastrointestinal disorders.
- Fruit is full of vitamins and minerals. Vitamins and minerals are micronutrients, the nutrients our body uses to maintain metabolic processes. Vitamins A and C, among many others, are commonly found in fruits. Antioxidants as anti-inflammatory agents are also present in fruits, which help protect our body from oxidative stress and strengthen our immune system.
- Fruit is accessible and various. You can always find different kinds of fruits available at the grocery stores. Don’t forget to shop seasonal for better taste and affordability!
Next, how much fruit should we eat in a day?
Typically, an adult should consume 2-3 servings of fruit a day, where 1 serving is equivalent to a medium fruit, ½ cup, or the size of a baseball. Adding different colours to your daily fruits serving is a great way to obtain a variety of nutrients. Most importantly, the best fruit is the fruit that you love the most.
Is there such thing as “too much” fruit?
Like all other foods, we can enjoy fruit in moderation. Fruit can be a great part of our meal or snacks, along with other food groups such as vegetables, whole grains, and proteins, as all are excellent sources of nutrients. Concern about the sugar in fruit exists and hold some people from consuming fruit. However, this should not be a concern. Rather than sugar, focus on the abundant nutrition that fruits bring us overall.
How to add fruit to your daily life?
Fruit is available in different forms and can be enjoyed in different ways. Canned, frozen, and fresh fruits are equally nutritious. Choose the type of fruit that you enjoy eating the most. Add fruits to your meal or snack to boost the nutrition. If enjoyed as a snack, you can pair your favorite fruits with protein and/or fat to keep you fuller for longer. Here are some ideas:
- A nice cup of fruit smoothie blended with yogurt.
- A simple mix of dried fruits such as raisins and dates with different types of nuts.
- Apple slices and banana with nut butter dip to fill up your mid-day craving.
