Daily fruit consumption has been associated with a lower risk of chronic diseases.
By:
EFE
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Fruits stand out for their high content of fiber, water, minerals, vitamins and phytochemicals, with high antioxidant capacity.
Their high water content (sometimes reaching up to 90%) means that they have very few calories.
The small caloric contribution of fruits comes from the sugars they contain, which are also responsible for the characteristic sweet taste of these foods.
In general, all fruits have similar nutritional properties, but their composition can vary depending on their type. It is important to mention that both fruits and vegetables are the main source of vitamin C in our diet.
Dismantling myths
We present four myths related to the consumption of fruits and their benefits in the body:
Myth: It is dangerous to eat fruit every day.
The answer is redundant: No. Fruits are within the group of foods that are for daily consumption.
As with vegetables, daily fruit consumption has been associated with a lower risk of chronic diseases.
In fact, the low intake of fruits and vegetables causes up to 2.7 million deaths a year worldwide, according to the World Health Organization (WHO).
Its nutritional content and its absence of added salt, fats and sugars are responsible for the multiple beneficial effects that fruits provide us. In addition, “when we eat fruits, basically what we are doing is displacing the intake of other indulgence foods,” explained nutritionist Laura González.
Myth: Fruits are dangerous because they contain anti-nutritional substances
Fruits do contain anti-nutritional substances. But these substances do not pose any risk to health, as long as a varied and healthy diet is followed and no specific food is abused.
In the fruit the presence of oxalic acid stands out. This substance, which can be found in fruits such as berries, forms complexes that prevent the absorption of some minerals such as iron, zinc, magnesium or calcium. Therefore, it is advisable not to mix these fruits with other foods that are sources of these materials.
Something that is dangerous are the seeds of stone fruits: cherries, plums, peaches, apricots. These seeds contain substances that when ingested are highly toxic.
Myth: Eating fruits only between meals or on an empty stomach prevents you from gaining weight
There is no scientific basis for this practice. Fruit has the same calories regardless of when it is consumed, be it in the morning, afternoon or evening.
Laura González recalls that fruit helps to avoid picking at other foods that have a higher caloric content.
Myth: Eating only fruit gives your body more energy.
Fruits do not provide us with all the nutrients we need. So this common practice is a way to unbalance the diet, since we stop eating other important foods such as pasta, rice, potatoes or eggs. Therefore, the nutritionist Laura González does not recommend eating only fruits.
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