How Much Fruit do You Really Need to Eat?
When people go on a diet they generally try to up their fruit intake. People who eat diets high in fruit are generally healthier, with a decrease in some diseases. All over the world, people are trying to eat more of this healthy food, citing emotional well-being, more energy, and even weight loss as some of the benefits. Some people wonder though, can you eat too much fruit? And which are the best ones to consume for certain health benefits? Read on to find out more about this kind of food and the best way to increase your health by including it in your diet.
Benefits of Eating Fruit
Besides being delicious, adding healthy fruits to your diet has other great benefits, as well. You can easily reduce your risk of type-2 diabetes as well as strokes and heart problems. There are also tons of nutrients such as fiber and vitamin C that are present in fruit. Simply adding a few more servings of this healthy food to your diet can increase the health benefits that you reap. Fiber is necessary for the body to keep the digestive system healthy. It assists in the absorption of nutrients and the movement of waste through the body. It also lowers your cholesterol and keeps your blood sugar at a healthy level. Vitamin C is an antioxidant that helps maintain the health of your bones, skin, and connective tissues. Although you can take both Vitamin C and fiber, as well as many of the other nutrients naturally occurring in fruit as supplements, getting them from a healthy diet is the best way to make sure your body has just what it needs.
Eating Fruit for Weight Loss
As mentioned before, eating fruit is a valuable key in the fight to lose weight. If someone on a diet switches unhealthy snacks for a healthy piece of fruit, they immediately cut the calories consumed as well as increase the nutrients that they have eaten for the day. It’s also high in both water and fiber, both of which will keep you feeling full longer so that you don’t reach for unhealthy snacks. This makes it easy to eat a lot of fruit without consuming a lot of calories, which will keep you on track for weight loss. Some people may take this too far, thinking that fruit juice will have the same health benefits, but that’s not true. Drinking juice instead of the whole food will raise your blood sugar and doesn’t supply the fiber that your body needs. You’ll find that you’re drinking calories and not getting sated. On the other side is dried fruit. While this is delicious for snacking and highly portable, it doesn’t have the same amount of water in it as fresh foods do. This means that it’s easier to eat a large amount, high in calories and full of sugar, without realizing it. Fresh is best!
Best Fruits for a Healthy Diet
There are superfoods that are chockfull of antioxidants, vitamins, and nutrients. Some fruits are superfoods, while others aren’t quite as healthy. Some of the best fruits to eat for optimal health are acai berries, apples, and bananas. Acai berries are tart and delicious, so they’re perfect for smoothies. Although all fruits has antioxidants in them, these berries blow the others out of the water. They can be tricky to find in stores, but buying the powered berry makes them perfect for smoothies. The bright hues of apples are what give them some of their major health benefits. The skin contains quercetin, which is a powerful antioxidant that protects against allergic reactions and heart disease. Bananas are full of potassium. This is perfect for lowering your blood pressure and can help with leg cramps. They also contain a healthy starch that will boost your metabolism.
Can You Eat Too Much?
It’s really hard to eat too much fresh fruit. With the high amounts of fiber and water in it, they will keep you full. You’d have to try really hard to eat past the point of comfort to consume a dangerous amount. Dried fruit and juice are different, however, as discussed. As long as you’re included fruit in a healthy, balanced diet with vegetables, whole grains, healthy fats, and protein, you’ll be fine. Remember though, that the high fiber content can be difficult to handle at first. If you’re used to eating mostly processed food, quickly switching to fresh food can be difficult for your stomach to handle. It’s normal to experience some stomach upset and bowel problems if you increase your fiber intake too quickly. Go slowly, adding fresh foods little by little over the course of about a week so that you don’t make yourself sick.
How Much is Enough?
Although some people fear that eating too much fruit is harmful, studies have shown that even eating large amounts, such as 20 servings, for months has no adverse effect , . Most people don’t want to try to eat that much, but they don’t have to to reap the health benefits. The recommended amount of fruits and vegetables to eat each day is five servings. This is enough to help fight against cancer, heart disease, and stroke, without being an overwhelming amount that most people couldn’t stomach.
No matter how much you love to eat fruit, it’s easy to fall into a rut and eat the same kinds over and over again. While apples, bananas, and oranges are delicious, they can be boring after a while. Before long you may find yourself reaching for processed foods instead of something healthy just because you’ve gotten bored! If you’re getting tired of eating the same food then it’s time to try something a little different! The next time you’re at the grocery store take some time and wander around the produce section and then take home something you’ve never tried. There are amazing options, such a papaya, mango, and pineapple. Kumquats, pomegranates, and kiwi are also all delicious. Who know – you might just find a new favorite if you take some time to try something different!