Buying fruits when you go shopping is something you should consider more often. They say an apple a day keeps the doctor away, however, fruits in general can back this up. If eaten right and at a proper time in the right proportion, they are medicinal as they contain nutrients that fight certain diseases. Dieudonne Bukaba, a nutritionist in Kigali, notes that diets high in fruit are associated with all sorts of health benefits, including a decreased risk of many diseases. The nutrient composition of fruit varies greatly among the different types, but all varieties contain important nutrients. According to My Plate, a nutrition guide published by the USDA’s Center for Nutrition Policy and Promotion, any fruit or 100 per cent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. “The amount of fruit you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between one and two cups each day. Those who are very physically active may need more. Adding fruit can help increase intake of fibre and potassium which are important nutrients. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke,” the guide states. Research consistently shows that diets high in fruits and vegetables are associated with a lower risk of many serious diseases including cancer, diabetes and heart disease. Bukaba explains that fruits are high in vitamins and minerals. These include vitamin C, potassium and folate, of which many people don’t get enough. Eating fibre may help lower cholesterol, increase feelings of fullness and contribute to weight loss over time. What’s more, fruits are loaded with antioxidants, which help fight free radicals that can damage cells. Eating a diet high in antioxidants may help slow ageing and reduce the risk of disease. Because different fruits contain different amounts of nutrients, it is important to eat a variety of them to maximise the health benefits. Bukaba adds that fruit is high in important nutrients like vitamins, minerals, fibre and antioxidants. Eat many different types to get the most benefits. Eating whole fruits may help you consume fewer calories and lose weight over time. However, drinking fruit juice may have the opposite effect. There are many studies indicating that fruit intake is associated with a lower risk of many serious diseases, including heart disease, stroke and type 2 diabetes. Fruit does contain sugar, but its fibre and polyphenols may actually improve long-term blood sugar control and protect against type 2 diabetes. “Fruit can be a healthy part of a low-carb diet. However, people who follow a very low-carb ketogenic diet may want to avoid fruit. For the average person, fruit is safe in almost any amount. Unless you have an intolerance or are following a very low-carb or ketogenic diet, there really is no reason to limit your intake,” Bukaba says. Most studies show health benefits with two to five servings of fruit per day. However, there seems to be no harm in eating more than that. Healthline notes that fruits contain fibre which can help lower your cholesterol and encourage regular bowel movements. Apples, pears, blackberries, and raspberries are examples of fruits high in dietary fibre. Oranges, red peppers, and strawberries are examples of fruits that contain lots of vitamin C. This helps keep teeth and gums healthy. Vitamin C also supports the immune system. Bananas, guavas, and mangos are examples of fruits higher in potassium. Potassium can help maintain a healthy blood pressure and regulate fluid balance in the body. The United States Department of Agriculture (USDA) guidelines recommend that the average adult consume two servings of fruit per day, while the American Heart Association (AHA) recommends adults eat four to five servings of fruit per day. Health experts say that fruit is a meal in itself. They should never be combined with main meals. The sugar in fruits gets fermented if they are digested with heavy proteins that usually take time in digestive processes. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either. You need to leave a gap of at least 30 minutes between a meal and a fruit snack. Nutritionists also state that eating a few pieces of fruit at least half an hour before your meal may help control overeating. Fruits before a meal allow you to put something that is low in calorie into your stomach. However, they discourage eating fruits right at night close to bedtime as the sugar present in the fruits leads to a spike in energy levels keeping you alert and awake. Make sure you eat fruits at least two to three hours prior to sleeping.
