It is scientifically proven that a diet rich in fruits and vegetables helps reduce the risk of illnesses such as colds or serious ones such as tumors. Fruit consumption offers fundamental substances for the well-being of our body such as fiber: they improve intestinal function, lower cholesterol levels, reduce the risk of heart disease, obesity and diabetes mellitus, increase the sense of satiety. Fruit is a source of essential vitamins and mineral salts, these are substances that do not bring energy directly, but which allow the various mechanisms of the human body to function correctly. The body cannot produce them on its own, so they must be taken with food. Furthermore, almost all fruit understood as such (thus excluding dried fruit) is low in fat (or contains none at all) is low in sodium and low in calories, given often only from fructose (fruit sugar) and does not provide cholesterol, ideal for preventing the
cardiovascular risk.
Using a simple scheme like the 5 colors of fruits and vegetables, we can say that each of the different “colors” of fruit corresponds to different vitamins and mineral salts: green fruit contains vitamins A, B6, B9, C, iron, calcium and magnesium; red fruit contains vitamins A and C, potassium and magnesium; yellow and orange fruit contains vitamins C, B1, B6 and iron; finally blue and purple fruit vitamin A, C and K and minerals such as calcium, magnesium, iron, potassium and manganese, to name the most important.
Fruit is a source of antioxidant substances: molecules capable of neutralizing, at least in part, the formation of excess free radicals and possesses numerous beneficial properties. Generally speaking, we can say that each color corresponds to different groups of antioxidants with different characteristics: white fruits are rich in quercetin, a stimulator of the immune system; blue fruits are rich in anthocyanidins, which protect the vascular system; orange fruits are rich in carotenoids (precursors of vitamin A), which are beneficial for vision as well as skin; red fruits are rich in lycopene, useful in tumor prevention. Green fruits (kiwi, such as red strawberries or yellow citrus fruits) are particularly rich in vitamin C, which has many important functions: it is a powerful antioxidant, stimulates the immune system, facilitates iron absorption, and is involved in the production of collagen (skin, bone, cartilage).
However, too much can cause fructose overload or swelling, as it contains sugars
simple.
The Pros
- Essential Nutrients: It is rich in vitamins, mineral salts and antioxidants.
- Weight control: The high water and fiber content increases the feeling of satiety.
- Prevention: Helps reduce the risk of cardiovascular and cancer diseases.
The Cons
- Simple sugars: Excessive consumption can hinder weight loss or increase triglycerides, which should be controlled in those suffering from triglycerides and gout or type 2 diabetes
- Glycemic spikes: Very sugary fruits can cause insulin swings, especially in those at risk. For example, it is very useful in snacks to combine it with dried fruit or a piece of parmesan or Greek yogurt.
- Digestive disorders: Eating too much fruit can cause bloating, flatulence, or diarrhea due to its high fiber and sugar content. The belief that fruit ferments at the end of a meal is a false myth, however it can slow digestion in already very large meals. E’ recommended after an already large meal in cabohydrates, instead at the end of a protein meal it can’ be useful in carbohydrate balance.
- Drug Interaction: Grapefruit juice is known to inhibit liver enzymes that metabolize many medicines, including antihistamines and cholesterol medications.
Practical advice
- OMS recommends consuming 2 to 5 servings per day.
- Consuming it with the peel increases the fiber intake, but requires careful washing.
- Pairing fruit with sources of fat or protein modulates its absorption, preventing blood sugar spikes.
- Eating it at the end of a meal helps reduce hunger and promotes iron absorption.
(Article by Dr. Cristina Giusto)
