Health Benefits Of Fruits: Know How Much Is Too Much

Health Benefits Of Fruits Know How Much Is Too Much
  • 29th April 2022

Fruits are real and natural whole foods and are also considered nature’s fast food. A healthy diet that includes fruits reduces the risk of several chronic diseases.  But when compared with other whole foods fruits are high in sugar. So, it’s a matter of discussion, whether fruits are truly healthy. According to experts,  25-30% of your diet should be made up of fruits. The sugar content you should worry about is the added type you find in sodas, desserts, and many other products. Fruits are high in fiber and your body reacts differently to the natural sugar found in fruits. 

Despite this fact, too much sugar from fruit can contribute to some health problems, including:

  • Weight gain
  • Kidney and pancreatic problems
  • Diabetes
  • Tooth decay

 

Nutrient content of fruits

Fruits are low in sodium, fat, and calories and also contain several healthy nutrients that most people don’t get enough of, including:

  • Dietary fiber: Fruits are high in fiber, which promotes digestion, reduces cholesterol levels, and hence reduces the risk of heart disease. The fiber present in fruits helps you keep full for a longer time and slows down the process of digestion, preventing sugar spikes. 
  • Potassium: Potassium regulates blood pressure levels. A diet low in fat and high in fruits and vegetables may lower your blood pressure levels even as effective as medications.
  • Folate: Folate is naturally present in a variety of foods, including fruits. Folate is needed for strong red blood cells, metabolization of protein, and breakdown of amino acid homocysteine. Folate supplement is given during pregnancy. 
  • Vitamin C: Fruits are high in vitamin C. Vitamin C helps in the absorption of iron, heals injuries, and promotes oral health. 

 

The connection between color and nutrient content of fruits: 

 

Fruit color

High in nutrients

Fruits

Red

Vitamin A

Vitamin C

Potassium

Antioxidants

Cherries

Cranberries

Pomegranates

Raspberries

Red apple

Red grapes

Strawberries

Watermelon

 

Yellow and orange

Vitamin A

Vitamin C

Potassium

Apricots

Grapefruit

Mangoes

Oranges

Papaya

Peach

Pear

Pineapple

Yellow apple

 

White

Potassium

Banana

Pear

White nectarines

White peaches

 

Green

Potassium 

Vitamin K

Avocado

Green apple

Green grapes

Kiwi

Limes

 

Blue and Purple 

Anthocyanins (Plant compounds)

Blackberries

Blueberries

Plums

Figs

Purple grapes

Raisins

 

Risk factors associated with Excess fruit consumption:

There is no limit to the consumption of fruit in a fruitarian diet. You continue eating fruits until your hunger is satisfied. Such excess consumption of fruits may make you deficient in several nutrients. Additionally, fruits are high in sugar, and consumption of such large quantities of fruits can lead to several health issues. 

 

Nutritional deficiencies:

Anyone consuming a fruit diet may become deficient in:

  • Iron
  • Zinc
  • Calcium
  • Vitamin D
  • Vitamin B, especially B12
  • Omega 3 fatty acids

These nutritional deficiencies lead to several health issues, including fatigue, dry skin, brittle hair, low mood, depression, weak bones, weak muscles, cognitive difficulties, and life-threatening complications. 

 

Protein deficiency:

A fruitarian diet is low in protein as fruits are very low in protein. Although you can eat nuts and seeds following a fruitarian diet, it’s not sufficient.

Protein deficiency can lead to swelling, anemia, weakened immune system, physical weakness, blood vessel problems (leading to cardiovascular diseases), and stunted growth. 

 

The fructose content of fruits:

The main sugar present in fruits is fructose. All the fruits raise glucose levels after consumption because of their carbohydrate content. So, the portion size of the fruits and following a balanced diet is essential for the maintenance of blood sugar levels. This is very difficult following a fruitarian diet. To prevent blood sugar spikes, avoid drinking fruit juices.

 

Oral health:

Fruits also contain certain acids, including citric and fructic acids. Individuals having bad oral hygiene routines may face the issue of dissolved tooth enamel and ultimately tooth decay due to the consumption of some fruits. 

Rinsing teeth with water after consumption of acidic fruits can help in the prevention of dental erosion. 

 

Potential health benefits associated with fruit consumption: 

Mainly a fruit-rich diet is consumed to achieve the following goals:

  • For weight loss
  • For body detoxification
  • For reducing calorie intake
  • For the consumption of an environment-friendly diet
  • For avoiding cooking
  • For increasing the intake of vitamins and antioxidants
  • For living a lifestyle close to hunters and gatherers

 

Fruits are high in vitamin C, potassium, and folate and also low in calories, sodium, and fat. So, they can help you lose weight and also if included in a balanced diet, may help you:

  • Lowering blood cholesterol levels
  • Reducing the risk of heart disease
  • Improving bowel function and relieving constipation
  • Feel you full without too much calorie load

 

Fruits versus fruit juices

Whenever possible, prefer fruits in place of fruit juices. You may be shocked to read that even 100% fruit juices may contain as much sugar as soda. The sugar and calories in fruit juices are more concentrated when compared with whole or cut fruits. 

Fruit juices are devoid of fruit pulp and skin, hence low in fiber. It is the fiber content of fruits that is responsible for slow digestion, prevents blood sugar spikes, and keeps you full for a longer time. 

 

When you should avoid eating fruits: 

Although fruit is healthy for most people, it may cause problems for a few.  Individuals having an intolerance to FODMAPs should avoid eating fruits. Also, people switching to a very low carb diet or ketogenic diet should not eat fruits. 

The main goal of these types of diets is to reduce carb intake sufficiently for the brain to start the use of ketone bodies as fuel in place of glucose. A single piece of fruit can ruin your type of diet.

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