One of the biggest benefits of fruit is all the healthy fiber they contain. According to the USDA, it helps lower blood cholesterol. Fruits are rich in vitamins, trace elements, and fiber, contain a minimum of calories and are the basis of dietary and baby food. However, their use has a downside: to cause indigestion, blood sugar spikes, allergic reactions, and destruction of tooth enamel. The benefits and harms of fruit are determined by taking into account the individual tolerability of a particular product, the presence of diseases, and human needs for certain vitamins.
The benefit of fruit for the body is primarily in the high content of useful fiber, fructose, vegetable protein, pectin, and fruit acids. In addition, fruits contain a useful vitamin and mineral complex.
Eating fruit in the evening avoids complications with defecting in the morning: the gastrointestinal tract copes faster and better with the breakdown of food and absorption of nutrients.
Fructose is a type of useful glucose that does not harm the figure and does not disturb the balance of blood sugar. The substance is low in calories, helps to lose weight, increases body tone, is a useful source of energy.
The benefits of fruit acids – stimulating the regeneration of skin cells, saturating them with collagen and elastane, prevent moisture loss. Pectin – prevents the deposition of cholesterol and the development of cancerous tumors, normalizes sugar levels, and removes carcinogens.
Vegetable protein is a useful building material for muscle, joint, and bone tissue, and is also involved in the production of hormones.
Vitamins B, K, PP, potassium, copper, magnesium, iron, and phosphorus – regulate hemoglobin production, blood clotting, and blood pressure, strengthening blood vessel walls and heart muscle.
Vitamins a, C, B12, and E – improve liver function, and strengthen the immune system, due to their useful antiseptic properties and protection against the growth of viruses and bacteria.
The healing properties of the fruit help prevent beriberi, constipation, colds, anemia, kidney disease, liver, pancreas, and thyroid gland.
Addressing which fruits bring great health benefits based on a careful analysis of a person’s needs, age, gender, and the presence of disease.
Women and girls are recommended to include in their daily diet apples, peaches, bananas, and pears, rich in folic acid, potassium, iron, copper, and B vitamins. They improve mood and appearance and normalize the work of the gastrointestinal tract and circulatory system.
Exotic durian fruit is considered a natural aphrodisiac and increases potency. Useful properties and composition of the fruit improve sperm quality, reduce the risk of inflammation of the prostate, and have a beneficial effect on male reproductive function.
The most useful fruit for baby food is an apple. Also benefit from apricots, prunes, and pears, which will help develop a child’s digestive system.
Importantly! The greatest benefit for any person will bring seasonal fruits that have grown and ripened naturally in the area of his permanent residence.
What fruits help to lose weight
In favor of fruit is based on a variety of diets and unloading days that allow you to maintain a figure, and lose extra pounds.
Citrus fruits are recognized as leaders in fat burning. They contain useful flavonols – substances that prevent the formation of fat deposits and improve metabolism.
Oranges, tangerines, lemons, and grapefruit are low in calories, break down fats that come with other foods, and contain a shock dose of useful vitamin C.
Kiwi also contains a significant amount of useful ascorbic acid, potassium, magnesium, sodium, and fiber. The useful norm recommended by nutritionists is 2-3 fruits a day, in the form of fruit salad, freshly squeezed juice, or smoothie. Eating citrus fruits on an empty stomach is not recommended as it can be harmful due to the active production of gastric juice.
Pineapple is also useful for weight loss. It contains bromelain, which has the beneficial property of accelerating the process of fat breakdown. To eliminate the feeling of heaviness, and easy digestion, you should drink a glass of pineapple juice or eat a few slices of fresh fruit after a meal.
Importantly! Pineapple, kiwi, and citrus for weight loss can be used only in the absence of diseases of the gastrointestinal tract. Otherwise, they can be harmful to health, and worsen the course of the disease.
Up to 1.5 – 2 kg of apples can be eaten during unloading days.
The benefits of fruit for children
Useful fruits in the child’s diet begin to enter in the form of puree from 5 to 6 months of age. Fruit purees and juices are a source of useful macro – and micronutrients. Hard fruits help strengthen teeth and gums. It is important to closely monitor your baby’s reaction to the new product.
For children of kindergarten and primary school age, only food allergies can be a restriction in the consumption of fruit. In its absence, the fruits offered for breakfast are of great benefit: they activate metabolism and digestion, charge the necessary energy, stimulate the brain and produce serotonin (joy hormone).
According to the recommendations of pediatricians, the introduction of useful fruit supplements in the diet of a child begins with a green apple at the age of about 6 months. It is the least allergenic product, rich in iron and fiber.
Bananas, grapes, and citrus are not recommended for children under 2.5 -3 years: they can harm the weakened child’s body, cause indigestion, and allergies.
Is it possible to give children exotic fruits?
According to pediatricians, the introduction into the child’s diet of exotic products, the benefits of which are in doubt, should be postponed until 3 years. Exotics can be harmful: the baby’s digestion will not cope with the processing of unusual foods, allergies will develop, and stool disorders.
It is not necessary to refuse the use of exotic fruits completely as they can be useful to the growing child:
Pomegranate juice has antipyretic properties, increases hemoglobin, helps prevent helminth infections;
mango is rich in useful beta-carotene, necessary for the production of vitamin A;
Children do not feel the urgent need to eat exotic foods.
Importantly! Exotic fruits can cause severe allergies. Before offering fruit to a child, it is necessary to consider their possible benefits and harms to children’s health.
How to eat fruit
Guidelines for the consumption of fruit have been developed, thanks to which you can get the maximum benefit from the fruit, minimize the damage and reveal their properties that are good for health.
How much fruit can you eat a day?
The rate of fruit consumption depends on gender, physique, and individual tolerability. The general recommendation is no more than 200-300 g per day.
Men, athletes, and people who lead an active lifestyle can eat up to 0.5 kg of various fruits without harm to their health.
Women, as well as overweight people, are recommended to pay attention to the caloric content of the product. One serving should not exceed 60 kcal. This is one medium apple, a bunch of grapes, half a banana or grapefruit, 2 peaches or a tangerine. You can eat no more than 2 such servings a day.
Can you eat fruit at night?
Benefits or harms fruit can bring when eaten at night: this is due to their glucose content. Sweet fruits are not recommended to eat after 6 pm. Insulin production at this time is reduced, the body does not have time to process sugar and deposits it in the form of fat cells.
Fruits such as pears, grapes, and apples are also not recommended at bedtime, as they increase the secretion of gastric juice and stimulate appetite.
Citrus fruits are an ideal fruit to eat for dinner. This is due to the high degree of their assimilation and low calorie. Due to their properties, they help to relax, overcome insomnia and normalize the heart and brain.
Suppose you include in a useful evening snack mango and figs. They are combined with fermented milk products, normalize the gastric mucosa, and satisfy hunger.
When it is better to eat fruit: before or after a meal
Nutritionists agree that fruit is useful 30 minutes before the main meal or an hour after.
Fruits eaten on an empty stomach are of maximum benefit: they get into the large intestine without hindrance, where they are actively broken down and the microelements are absorbed. Their useful properties are manifested by stimulating intestinal motility, facilitating defecation, and eliminating the processes of gas formation and fermentation.
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