Is there something as too much of even the good food? Well, not really. On an average, you should eat at least 2-3 servings of fruit a day (1 serving =100 gm). And during the hot summer, if you wish to replace other in between fillers like biscuits, sandwiches, khakras etc with a plate of fresh fruit and increase the fruit intake to even 4-5 servings per day, it works just fine.Fruit Detox, anyone? Yes, there are many people who replace all meals with fruits or fruit juices and this is something I, very strongly, wouldn’t recommend. While fruits do have natural sugars that work as fuel for the body by providing the required energy it needs to sustain, they fail to provide any protein. Lack of protein for prolonged period results in muscle wastage as muscles try to make up for the lack of protein intake from the diet. This results in weakness, giddiness, hair loss, brittle nails, skin scaling, slower repair and more wear and tear on the body. A monitored fruit detox may be advised to those who abuse their body with poor dietary habits and excessive alcohol, but it is for a short period. Moreover, it has to be done under the supervision of a medical practitioner.
Should diabetics be wary of fruits with higher sugar content? Fruits like mangoes, grapes, banana, sitaphal and chikoo are very high in sugar content. But they needn’t be curtailed completely. The trick is to keep the serving size to not more than 50 mg at one time (versus 100 gm of other fruits). This helps prevent the sudden rise in blood sugar levels which is unwarranted in diabetics.
Can weight watchers enjoy all fruits without fearing calorie gain? Yes, absolutely. Fruits are also called negative calorie foods – another wonderful reason why those in weight loss mode must inculcate the habit of eating them as in-between fillers. Negative-calorie foods are foods that lead to the body using up more calories in digesting them versus calories they add to your diet. For example, an apple contains approx 90 kcal but to digest this apple (breakdown the sugar, fiber, extract the nutrients), your body expends 120 kcal! Thus, your body actually uses 30 kcal of its own energy reservoir to just digest the apple you ate. It’s magical, isn’t it? Grapefruit, orange, cranberries, strawberries and sweet limes are among other negative-calorie fruits.
Are fruits acidic after sunset? The myth about eating fruits depending on the position of the sun is untrue. Your body digests and breaks down fruits no matter what time they are consumed, and that’s the beauty of the digestive system. So, enjoy your fruits as you please – I’d recommend here that you eat them as soon as you cut them and avoid precutting them earlier. Fruits contain water-soluble vitamins and these are lost when fruits are exposed to air. So, the funda is to eat them whole or cut and eat them immediately.
Different colors indicate different nutrient profiles. Get a little of each color in your diet, every day, to maximize the benefit. Red fruits such as raspberries, guava and watermelon are rich in antioxidants, lycopene, and anthocyanins. There is no set daily value for lycopene, but nutritionists recommend getting 2 to 30 mg per day. Orange and yellow fruits are rich in beta-carotene, which your body converts to vitamin A, a nutrient that improves night vision and keeps your skin, teeth, and bones healthy.
White fruits like apples, pears, and bananas are high in dietary fiber and have antioxidant-rich flavonoids. These fruits protect you from high cholesterol and lower the risk of stroke. Blue and purple fruits like blueberries and jamun contain anthocyanins, natural plant pigments with antioxidant properties that reduce the risk of cardiovascular diseases. They also contain flavonoids and ellagic acid, compounds that are known to destroy cancer cells.