Fresh fruits and fruit products, including dried, frozen, canned and 100% fruit juices. Berries and watermelons, which are high in nutrients, constitute a significant subgroup of the fruit family.
You are recommended to eat half a plate of fruit at each meal. However, the portion of fruit consumed is determined by the individual’s age, gender and level of exercise performed. Moderately active men of all ages, as well as moderately active women in their 30s should consume as much as 2 cups of fruits daily. Women over the age of 30 who are moderately active should have up to 1/2 cup of fruit.
What nutrients can be found in fruits?
– Nutrients
● The majority of fruits have low fat, salt, and calorie content. There is no cholesterol in fruit.
● Fruits include a variety of essential nutrients that are poorly consumed, such as potassium, fiber, vitamin C and folic acid.
● A potassium-rich diet can help maintain healthy blood pressure. Bananas, prunes, prune juice, dried peaches and apricot milk, and orange juice are all good sources of potassium in fruits.
● Fiber from fruits can help lower cholesterol levels in the blood and reduce the risk of heart disease. Fiber is also beneficial for treating constipation and diverticulosis by smoothing your digestive system. Fruits, which are high in fibre, can give you a feeling of fullness while consuming fewer calories. Fresh fruits, on the other hand, have only a little quantity of fibre, but fresh fruits contain a large amount.
● Vitamin C is essential for the growth and repair of all tissues in the body. It also helps in the healing of wounds and the maintenance of healthy teeth and gums.
● Folic acid aids in the formation of red blood cells in the body. Women who are trying to conceive should receive enough folic acid through food or supplements. During fetal development, this can minimize the chances of neural tube injury, spina bifida, and anencephaly.
What is in a group of fruits?
Malaysia is known for its abundance of tropical fruits, which are widely grown throughout the country. However, seasonal fruits are imported and can be found in most Malaysian supermarkets and fruit shops. Fruits of various colours and types, like vegetables, can help you control your health by increasing nutrient variation. Choose fruits from this category:
● Pome fruits such as apples and pears
● Citrus fruits such as oranges, mandarin oranges, and grapefruit
● Stone fruits such as apricots, cherries, peaches, and plums
● Tropical fruits such as banana, rambutan, papaya, mango, pineapple and watermelon
● Berries
● Other fruits such as grapes and passion fruit
Risks of consuming excessive fruit
Although fruit is generally good for most individuals, there are several reasons why an individual should avoid it.
– Intolerance
For example, fruit can trigger intestinal difficulties in people who have inflammatory bowel disease.
– Sugar and fruit juices
The majority of fruit juices sold in supermarkets are not true fruit juices. It’s mostly water with some fruit concentrations and a lot of sugar added to it.
Even if you take 100% store-bought fruit juice be sure you’re drinking it in moderation.
This is because fruit juices, like sugary drinks, contain a lot of sugar. Dried fruits also contain a significant amount of sugar. On the other hand, smoothies are a cross between fruit juices and dried fruits.
Even so, blending fresh fruit in a blender is preferable to drinking fruit juice.
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