When you eat fruit, nutritionists say it means you are consuming the flesh, skin, and pulp, which all offer many health benefits. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says whole fruit contains different sets of nutrients such as fibre and flavonoids in the skin and vitamins and minerals in the flesh and even more fibre in the pulp. The fibre in whole fruit, he says, helps to slow down the speed fructose is absorbed into the bloodstream and can help one feel fuller for longer. For this reason, Uwiragiye says it’s recommended that one consumes whole fruit, rather than fruit in the form of juice or a smoothie. “Most fruits are naturally low in fat, sodium, and calories. Whole fruit provides many essential nutrients that often are under-consumed, including vitamins C and A, and folate, as well as potassium and dietary fibre,” he says. Fruits eaten whole carry more health benefits. Photos/Net In addition, Uwiragiye says eating a whole fruit ensures fibre-rich, low-calorie fresh fruit in place of higher-calorie foods can help decrease one’s overall calorie intake. Rene Tabaro, a nutritionist at King Faisal Hospital, says whole fruits are good sources of vitamin C, which maintains the health of our skin, cartilage, and blood vessels. He says that whole fruits are rich sources of beta-carotene. “Our bodies use beta-carotene to make vitamin A to maintain the health of our skin and tissues, therefore, consuming whole fruit ensures one gets the required nutrients,” he says. Whole fruit, nutritionists say, are good sources of folate, which is important for red blood cell development. Consuming adequate folate/folic acid reduces the risk of neural tube defects, including spina bifida and anencephaly. Studies also indicate that women of child-bearing age should consume 400 micrograms of synthetic folic acid from fortified foods, or supplements in addition to intake from foods, which can be found in whole fruit. Some research suggests that folate also may play a role in decreasing the risk for heart disease, depression, and dementia. Meanwhile, Tabaro says diets rich in potassium can help maintain or reduce blood pressure. Whole bananas, prunes and prune juice, dried peaches and apricots, melon are rich sources of potassium. “Whole or cut-up fruits are sources of dietary fibre, but fruit juice provides little to no fibre. Make most of your choices whole or cut-up fruit for the benefits dietary fibre provides,” he says. Eating enough fibre, Tabaro says, can help with weight management, and can help prevent chronic diseases, including heart disease and diabetes. “Fresh fruits are loaded with fibre, antioxidants, and other great nutrients,” he adds. Studies show that eating fruit whole gives you the most of this food group’s potential benefits, like helping to prevent heart disease, stroke, and some types of cancer.
