Fruits have an inviting aroma. They are also loaded with a variety of essential nutrients needed for healthy balanced growth. More so, they are a rich source of essential minerals and vitamins. Fruits are also an excellent source of antioxidants and flavonoids.
Including fruits in your daily diet can check the onset of heart failure, diabetes, inflammation, and cancer. However, many do not know the dos and don’ts of eating fruits.
Don’t do fruit right after your meals
Fruits tend to decompose faster than other food items. When you eat fruits right after a main meal, the stomach takes some time to digest, and during this duration, they tend to decompose.
The decomposition process triggers the production of acid thus, destroying all the nutrients.
Take fruits on an empty stomach
The most appropriate time to consume fruits is 45-60 minutes after you’ve had your meal or, on an empty stomach. During this time, your stomach can sufficiently digest the fruits and maximally absorb all the nutrients.
You may decide to do fruits in the morning when the stomach is empty. This way, you reap maximum benefits such as detoxification, weight loss and get a concentration of beneficial compounds.
Go slow on juice and more on whole fruit
Chewing food or fruits for that matter, allows the particles to mix with saliva thoroughly. Saliva contains essential digestive enzymes that break down the fruit item giving your body an optimum advantage.
When you make juice, you take it too quickly denying the body the chance to mix with the digestive enzymes. Juicing breaks down the fiber, thus, reducing the nutritional value.
What then with high-speed blenders and horizontal juicers? Should we throw them away at the expense of the value from fruits? Far from it!
Nutritionists suggest when making juice, you can scoop the flesh part and pour in the juice to slow down the process and give fruits ample time to mix with digestive enzymes. There’s more to fruit juices in this blog.
Eat the fruit in its season
The locally available fruits are the best because they’re fresh, juicy, and succulent. Fresh fruits have high nutritional value and are also sweet to taste.
Exotic fruits are usually imported from outside your geographical region, are harvested a long while before you find them on the shelf. Once harvested, they are sprayed with insecticides to keep them free from pests and other chemicals to inhibit the ripening process.
Though they may appear succulent, they may lack natural sweetness, and the chemical residue may be harmful to your health.
Benefits of eating fruits explained
Fiber powerhouse
When eaten raw, fruits are rich in fiber which helps prevent constipation. Fiber also regulates bowel movement. Some rich fiber fruits include pineapples, mangoes, oranges, and pawpaw among others.
Vital vitamins
Fruits have thirteen vitamins. Vitamins regulate the production and functioning of enzymes in the body, such as facilitating energy release when fats and carbohydrates are broken down.
Low on cholesterol
Fruits are low on calories and fat which are responsible for the increase of cholesterol in the body. They’re recommended for people managing diabetes, obesity and weight-related issues, and high blood pressure.
In fact, fruits are the best option when hunger pangs strike because the body will maximize all the nutrients. Nutritionists advise against overindulging in conventional snacks for people working on their weight.
Potassium-rich
Potassium is an essential nutrient in the body. It helps in maintaining electrolyte balance in the body. It enhances kidney functions and body metabolism. Potassium allows high bone density and reduces muscle wasting.
This essential nutrient is richly found in fruits and vegetables. Fruits rich in potassium include avocado, banana, and citrus fruits, such as passion fruit, lime, oranges, and lemon.
Anti-aging properties
If you want to defy aging, do more fruits in your daily meals. The antioxidants in fruits flush out free radicals that harm healthy body cells. They also increase the regeneration of cells, thus, reducing the appearance of wrinkles and thin lines. Consequently, the skin remains, taut and healthy.
Some of the best fruits to eat
Explore the taste of every fruit your hands can get. Additionally, nutritionists suggest that the following fruits are the best and give reasons for each.
Blueberries-rich in phytonutrients and particularly rich in antioxidants
Pomegranate seeds- rich in polyphenols that reduce inflammation and oxidative stress
Oranges- rich in vitamin C and potassium, flavonoids, and anti-inflammatory properties
Apples- packed with vitamin A and C, and has a high fiber content.