The fruits are an essential constituent of a healthy diet, being rich in vital vitamins, minerals and fibers. The big question that remains now is the quantity of daily consumption of fruit helping you meet your food needs without causing overeating.
Daily fruit contribution: why is it important to eat every day?
Eating fruit is very important and plays a big role in having a healthy body. Fruits are natural sources of antioxidants, fibers and nutrients that help stimulate its immune system, improve digestive function and reduce the risk of chronic diseases such as heart disease and diabetes.
Recommended quantity of fruit
According to the World Health Organization and most nutritionists, the average amount of fruit that an adult consumes is around 2 to 4 units. This can be consumed in various forms, including:
- A glass of strawberries
Is it bad to eat too much fruit?
While fruits have countless advantages, their excessive consumption also creates many problems. Some fruits have high content of natural-fructose-who, if it is excess, can cause weight gain or high level of blood sugar. Consequently, for a healthy approach, it is very essential to keep your daily contribution of fruit in balance.
How to include the daily consumption of fruit intake in our diet?
The following can be done to take advantage of the benefits of fruit:
– Fruit consumption instead of junk food
– Inclusion of fruit during breakfast, for example, mixing them with yogurt or cereals
– Consumption of natural, unwell
– Adding fruit to salads and other daily foods
The fruits form an important component of a healthy food system, as it can lead to better general health of the body. By being balanced with the supply of fruit, almost all the advantages can be reached without being at risk with regard to negative impacts from excessive consumption. It is therefore preferable to incorporate the right amount of different fruit daily into our diet so that it is effective to enjoy all the nutrition that our body needs.
How many fruits are we going to consume in a weight loss diet?
Fruit consumption is very essential in weight loss diets, as fruits contain essential fibers and nutrients that help control appetite. However, fruit consumption must be balanced. It is recommended to take 2 to 3 portions of fruit per day in a weight loss diet by nutritionists. Low glycemic fruits such as apples, strawberries and grapefruit are better because they do not increase the level of blood in the blood. High calorie fruits such as bananas and grapes must also be avoided in excess. .
Risk of disease lowered by the consumption of fruit
There is great importance in the role played by fruits concerning the prevention of a plethora of diseases. Fruits include antioxidant compounds, vitamins and minerals protecting the body from inflammation and cellular damage. Various research has determined that regular consumption of fruit is associated with lower risk factors for heart disease, type 2 diabetes, blood pressure and certain cancers. The fibers present in the fruits will maintain good digestive health and help reduce cholesterol in the blood.
Advantages to eat fruit before and after meals
Eating fruit is among the most important food means to take care of your health. However, it is not only a question of the quantity of fruits that we consume but also the time taken for its contribution. This article will examine the best time to take the daily consumption of fruit daily, as well as its advantages.
Timing of daily fruit contribution
Winning the health of consumed fruits requires tact planning. According to nutritionists, the best way to gain its properties is to make your daily fruit consumption divide into various meals in one day.
Benefits of daily fruit consumption before meals
1. Control of appetite and weight
The supply of fruit before the main dish controls the weight of a person. Fruits fibers develop a feeling of fullness.
2. Digestion of aid
– Increase the secretion of digestive enzymes
– Preparation of the stomach for the main meal
– Improvement of the absorption of nutrients
3. Control blood sugar
Planning fruit consumption at an appropriate time controls blood sugar.
Advantages of having fruits after each daily meal
1. Provide the necessary energy H4
The consumption of fruit, properly distributed throughout a day, gradually provides the body with the energy it needs.
2. Help in digestion of the main meal
The fibers in the fruits allow better digestion of food.
Best time for fruit consumption
– The best time to initiate fruit consumption
– Be light fruits such as apples and oranges
– 30 minutes before or 2 hours after lunch
– Energy fruits like bananas, grapes
– an appropriate snack to extend the intake of daily fruit
– seasonal fruit of your preference
– at least 2 hours in advance
– Light fruit on the stomach with low sugar
Important advice to plan fruit intake
1. Appropriate deviation
– Keep a gap of 30 minutes before meals
– Keep a gap of 2 hours after meals
2. Individual condition to be taken care of
– Diabetics must plan the consumption of fruit with the doctor.
– People with digestive problems are to follow a specific schedule.
With good fruit consumption planning, health can be affected positively. If the time has come and attention is paid to individual needs, all the advantages of fruit consumption can be derived. Remember that the variety of the daily contribution of fruit is as important as consumption time.
Conclusion
Fruit consumption is one of the fundamental pillars of health and good nutrition. Based on the materials, this article was prepared with the reference, the particular role of keeping a balance and a good time for the consumption of fruit is obvious. Daily contribution is recommended by the World Health Organization: up to 2 to 4 units for adults. The adequate consumption of fruit promotes a very high level of immune force in the body’s response to diseases and diseases such as diabetes and heart disease thanks to their prevention by producing necessary enzymes linked to digestion processes. The amount consumed is vital, just like when this fruit should be consumed. It is indicated to consume fruit at any time, whether in the morning or in the evening, but always at a reasonable distance from the main routes, taking care that this distance is approximately 30 minutes before or 2 hours after meals. This allows better absorption of nutrients and regulation of blood sugar. In slim diets, daily intake must be limited to 2 to 3 units, and it is preferable to consume fruit with a low glycemic index.
In addition, patients with diabetes and digestive problems must correct a fruit consumption plan with the doctor. In general, fruits must be balanced in consumption; A variety of fruits must be consumed and consider time. In this case, you can take advantage of all the benefits of fruit. These tips can help you make an important step towards maintaining health and improvement.
