Nowadays, most people have increased awareness about health and fitness. So, naturally, with awareness, you get a lot of questions. So, many come to me asking if fruits will make them fat. Also, I get curious queries about the weight loss fruit diet and fruit detox regimen. Do they really work, do I need them, etc. And, most importantly, they ask what fruits can do to their health. I have tried to debunk some myths and listed a few important benefits you get from eating fruits.
Here you go.
Myth 1: Will Fruits Make You Fat?
Fruits, like any other food group, won’t make you fat if eaten in moderation. Only if eaten in excess will put you in a calorie surplus, and this will lead to weight gain. The United States Department of Agriculture recommends that the average adult consume two servings of fruits per day.
Besides, you can eat fruits anytime during the day. So never cut them out of your diet because they are so beneficial and high in vitamins and minerals that are the bedrock of many roles in the human body.
Myth 2: Everybody Can Eat All Fruits
Fruits are packed with both taste and nutrients and are extremely beneficial. However, some should consume fruits with caution.
For example, people with diabetes should choose fruits with a low glycemic index (low in sugar) such as apples, cherries, berries, plums and apricots. And, people with high triglycerides (a type of fat in the blood) are advised to consume low fructose fruits such as berries, citrus fruits, and kiwi.
Hence, if you are a person with no medical conditions, it is excellent to include fruits, preferably seasonal fruits of your region, regularly in your diet and get the many benefits. However, if you have a medical problem, you must consult a nutritionist to understand what is good and bad for you.
Myth 3: Your Diet Can Be Predominantly Fruits
Consuming only fruits for reasons such as losing weight or detoxing your body will lead to serious health problems such as diabetes and various nutritional deficiencies – anaemia due to iron deficiency, osteoporosis due to lack of vitamin D and calcium, vitamin B12 deficiency due to the lack of meat, poultry and fish, iodine and omega-3 deficiencies because of poor consumption of seafood. Hence, it is not right to consume a fruit-rich/fruit-only diet for a long time.
Myth 4: Fruit Juice Detox Is A Much Needed Practice
Fruit juices for cleansing is a raging practice that many might follow, believing that it will help make the body healthier. But who needs fruits to detox the body when we are created with a natural cleanser, “The Liver”? Don’t worry, your liver will take care of cleaning your body from toxins perfectly.
Now, coming to the benefits of fruits, some important ones are listed below:
What Do Fruits Do To You?
1. For Skin:
Fruits are vital for shining and radiant skin, mainly yellow and orange fruits such as apricots, cantaloupe, mango and papaya. The antioxidants protect your skin from damage due to free radicals, and vitamin C improves collagen production. Hence, your skin remains supple and glows from within.
2. Heart Health:
Certain fruits such as grapes, berries, peaches, avocados, and oranges reduce the risk of heart disease and stroke. This is because such fruits are full of antioxidants that protect against oxidative stress and inflammation that contribute to the development of heart disease.
3. Boost Immunity:
Fruits high in vitamin C help boost immunity and can even prevent some types of cancers. Hence, regular consumption of citrus fruits, cantaloupe, kiwi and strawberries can help build immunity and prevent you from viral and bacterial infections.
4. Improves Digestion:
Consuming fibre-rich foods improves your digestion and assimilation of nutrients. Hence eating fruits such as raspberries, bananas, pears, apples with skin and oranges that are high in fibre aid in digestion. A point worth noting is to eat the fruits as a whole and not in the form of juice to get maximum benefits. This is because though fruit juices retain most of the vitamins and minerals, the fibre content in the fruits is lost during juicing.
Fruits such as watermelon, honeydew, strawberries and pineapple contain 60% – 90% water that help you stay hydrated. Hence, giving fruits as a snack to children will be beneficial after they get back from play. Also, consuming these fruits during summer will prevent dehydration, as they provide water and electrolytes that are vital for your body.
6. Manage Blood Pressure:
Maintaining your blood pressure is important to reduce the risk of heart diseases. Sodium increases your blood pressure. When you consume potassium-rich foods, it helps in excreting sodium through urine. Hence, people who are otherwise healthy can include potassium-rich foods to manage high blood pressure.
Some fruits such as bananas, prunes, guava, dried peaches and apricots are high in potassium which you can include in your diet to manage your blood pressure.
Enjoy fruits in moderation because they are loaded with nutritional benefits, not to mention the naturally sweet taste that we all love. However, you should take into consideration that fruits alone don’t help you get a healthy body. Hence, your diet should involve a variety of food groups that include grains, protein, dairy, fruits and vegetables. Keep in mind that a healthy diet is one that includes a variety of options from different food groups consumed in moderation.
Edited by love4wellness | Images: canva.com