The benefits of fruits for the human body
Fruits are the main source of plant fiber, which a person needs for normal metabolism, avoiding constipation and smooth functioning of the intestines. They strengthen the immune system, neutralize dangerous bacteria, improve microflora and restore acid-base balance.
Sour fruits, especially citrus fruits, regulate the level of uric acid, break down fats, preventing excess weight from appearing, and reduce the amount of cholesterol. They are extremely beneficial for patients with hypertension and other cardiovascular diseases. This is due to their ability to normalize blood circulation, strengthen artery walls, and reduce blood viscosity. All this prevents the development of atherosclerosis, thrombophlebitis, and varicose veins.
Fruits improve mood, give energy, and strengthen the body's resistance to viruses and infections. Thanks to them, the body is cleansed of toxins and the negative effects of free radicals are neutralized. Due to this, the risk of tumor growth and progression of cardiovascular diseases is minimized. At the same time, the condition of the skin improves, it becomes clean, acquires a healthy color, and tightens.
It has been proven that people who eat large amounts of fruit age slower and live longer than others. The reason for this is very simple: in this case, their cells are reliably protected from the destructive effects of negative external factors (toxins, viruses, stress).
It is also important that vegetarians, who have plenty of them in their diet, are less likely to get colds and generally look better than meat-eaters. They can be distinguished by healthy skin with natural shine and color, without peeling. They also have virtually no pimples, blackheads, blackheads or other cosmetic defects.
When answering the question of which fruits are best to eat, it is worth mentioning, first of all, pears and apples, rich in iron, bananas, which are a source of huge amounts of potassium, and apricots, which contain antioxidants.
Slow carbohydrates
Many people are surprised - just 30 minutes ago they ate a large bun with poppy seeds, and the feeling of hunger is already too strong. There is nothing surprising - after all, along with the bun, so-called fast carbohydrates entered the body, which quickly satiate, but are also quickly absorbed, provoking another attack of hunger. And it all starts again - we eat, a few minutes pass and hunger again... Nutritionists recommend completely giving up fast carbohydrates:
- fast food;
- any baked goods;
- semi-finished products;
- foods high in sugar.
What can replace this? Well, slow carbohydrates, of course! These include porridges made from whole grains and bran. By the way, both porridge and bran will give not only long-term saturation, but also healthy hair, nails and skin - these products contain a large amount of B vitamins.
Please note: carbohydrate foods should be consumed in the first half of the day (remember, the doctors’ commandment to eat porridge in the morning?). But once the sun goes down, you can only eat proteins and vegetables.
What is the best way to eat fruit?
Regardless of the type of fruit, it is best to eat them raw.
After heat treatment, they lose most of their beneficial substances, which is why they no longer help so well. It is for this reason that fruit preserves, jams, marmalade and other dishes prepared by heat treatment of ingredients can hardly be called effective. Moreover, they usually contain a lot of added sugar, which has a devastating effect on health. Fruits grown in the country of your residence, that is, seasonal ones, are considered much healthier. Those that are imported from other countries lose part of their vitamin reserves during delivery and storage. It is also important that they are often additionally treated with synthetic compounds to improve their presentation and increase their shelf life.
If you still want overseas fruits - bananas, pineapples, coconuts, kiwis, etc., then at least rinse them well with warm water before eating. It is also recommended to remove the skin from them, even if it is edible. This way you can eliminate the possible penetration of pesticides into the body, which are most often found here.
It is undesirable to eat unripe fruits; this can cause diarrhea and abdominal pain, especially bananas, avocados, mangoes, and papaya. Citrus fruits must be peeled to remove any zest that is not suitable for human consumption. It is also better to cut off the peel from apples and pears, as they contain too much dietary fiber and can “scratch” the intestinal walls.
It is important not only when to eat fruits, but also how to prepare them for this. All this must be cleaned immediately before eating, otherwise they may drain and become less tasty and healthy. All seeds and seeds should be removed, with the exception of those that are edible.
Fruits can be consumed either whole or used to make smoothies, purees, and juices. In this case, it is best to dilute them with water in proportions of 1:10, this will reduce the load on the stomach and intestines. You can also prepare various desserts with them - ice cream, pies, pies, casseroles and many others. etc.
The only method that is not used for preparing fruit is frying and stewing. Basically, if they are not eaten raw, they are baked, fermented in barrels, or boiled. All this can be prepared in advance for the winter yourself by freezing or drying. The first method is especially relevant for peaches, pineapples, apricots, and persimmons, and the second is mainly suitable for storing pears, plums, and apples.
Beet
The most famous vegetable for borscht also works well in casseroles, appetizers, desserts, and fruit and vegetable smoothies. Beets should be consumed especially in winter, because they strengthen the immune system, add energy and help fight aching bones. Pickled beet juice is one of the best cures for anemia: it increases the number of red blood cells, improves blood circulation, and cleanses blood vessels. This vegetable also has strong cleansing properties, improves blood condition and flushes harmful uric acid from the body. “Red balls” contain two rare metals - cesium and rubidium, which inhibit the growth of cancer cells. Beets should be avoided by people with diabetes. Even her canteen contains a lot of sugar.
How to properly combine fruits with other foods?
Ideally, all fruits should be eaten separately or, at least, taking into account their compatibility.
So, it is better to eat sour ones with sour ones, sweet ones with sweet ones, and so on. It is advisable not to take more than 2-3 types of fruit for one meal, since separate meals are most effective here. This will allow them to be digested faster and absorbed better, and will prevent fermentation in the stomach and bloating.
Let's list the different types of fruits:
- Sweet
. These include dates, bananas, apples of appropriate varieties, pineapples, persimmons, mangosteen, tamarind, sapodilla, and marang. All this can be combined in one fruit salad, topped with yogurt or kefir. Such fruits go well with dairy products; they can be crushed in a blender and added to curd mass or ice cream. - Sour
. This group should primarily include kiwi, tangerine, oranges, mangoes, figs and pomegranates. All this is in perfect harmony with each other, but if desired, it can be supplemented with fermented milk products - kefir, cream, cheeses (brynza, Adyghe, feta). Various nuts are ideal for them, especially walnuts, chicken meat, and some types of vegetables - Chinese cabbage, canned corn, bell pepper. But when using the latter, dairy products are not recommended to avoid diarrhea. - Sweet and sour
. These include plums, pears, apricots, and nectarines. All this also goes well with dairy products, but is not suitable for combination with vegetables, sour and semi-acidic fruits.
It is highly not recommended to combine fruits with sausages, meat (except chicken), eggs and fish in one dish. In this case, they will become very heavy food for the stomach and will take longer to digest, causing some discomfort.
Also, you should not experiment with pure milk, especially you should not drink apples, pears, plums, etc. with it, otherwise diarrhea may occur.
Pears lower cholesterol levels and keep you feeling full for a long time.
A pear can become an indispensable fruit during a diet, regardless of the variety. Not only do these delicious fruits contain a record amount of fiber, but they can also saturate the body for a long time. By the way, they can also be eaten on an empty stomach without unpleasant consequences, but they are not dangerous for the appearance of extra pounds, unlike bananas.
Pears are also a storehouse of potassium, which helps normalize the amount of water in the body and avoid facial swelling. These fruits also lower cholesterol, benefit the cardiovascular system and improve brain function.
When exactly should you eat different fruits?
For healthy people, it is best to make up your breakfast (about 30%) and dinner in full from fruit.
So, in the morning you can drink a smoothie or juice, and in the evening prepare a salad, for example, from apples and bananas. This is a great option for snacking between breakfast and lunch. Here, the best option would be to eat one baked, soaked or raw apple or peach. Here's what and when is the best time to eat:
- Apples
. They, especially acidic ones, increase the secretion of gastric juice, which can cause heartburn and even pain. This primarily applies to people suffering from gastritis. It is for this reason that it is undesirable to consume them in the morning, on an empty stomach, at least if you have the indicated disease. If you still want to eat this fruit immediately after sleep, then it is better to bake it or eat it with cottage cheese or oatmeal. At the same time, it is important to carefully digest food so that it does not “scratch” the walls of the stomach. In the morning, it is advisable to eat sweet apples of the Golden, Jonathan or Korobovka varieties. - Pears
. You should not use them for intestinal disorders, but for constipation they will come in very handy. This fruit is quite heavy on the stomach, so it is not recommended to eat it before bed or immediately upon waking up. In addition, it is undesirable to drink water after this, as it can complicate the digestion of food, cause heartburn and discomfort in the stomach. Ideally, it is better to use pears for snacks during the day, but consume more than 2 pcs. It's not worth it at one time. - Kiwi
. This fruit is very invigorating, gives energy and improves mood, while at the same time perfectly cleansing the body of toxins. At the same time, the stomach and intestines react to it adequately, without being irritated. Accordingly, this is where, if possible, you should start your morning. This fruit can be added to oatmeal or cottage cheese, or eaten whole without peel. You can eat a few pieces immediately after eating, if you have a feeling of heaviness, they relieve it perfectly. - Citrus fruits
. These are an ideal candidate for use in the morning as they effectively eliminate toxins, invigorate and remove signs of fatigue from the face. But citrus fruits are the best option only for healthy people who do not have gastritis, colitis or stomach or intestinal ulcers. It is better to use tangerines and oranges for making juice, diluting them with water by 20-50%. It is also important to eat them only after drinking at least a glass of liquid. Lemons can be eaten at any time of the day; they are especially useful before bed when added to tea. - Bananas
. These fruits are very high in calories, so you can’t eat them at night. The carbohydrates they supply to the body are poorly digested during sleep, eventually turning into fat and depositing under the skin. That is why they should not be included in the menu after 18.00 in the evening. They are also not very suitable for pre-workout consumption as they can cause abdominal pain due to their nutritional content. Due to the same, it is harmful to eat bananas immediately before the main meal, otherwise you can “kill” your appetite. Before this, at least 1-2 hours should pass, which suggests their optimal use as a snack. - Grape
. It is contraindicated for people with diabetes, colitis, gastritis, stomach and intestinal ulcers. Its consumption increases appetite due to increased production of gastric juice, and also saturates the body with numerous carbohydrates. This means that it is definitely better not to eat it at night, otherwise hunger and thirst may bother you until the morning, the satisfaction of which often leads to swelling of the face and the appearance of excess weight. You also need to remember that grapes have a high glycemic index, and since the sugar level is higher in the morning, it is better to include it in the menu in the afternoon. - Melon
. Due to the fact that it is a rich source of fiber, it is considered a rather heavy food that is not advisable to eat before bed and in the morning. The optimal time for this is 2 hours and the same amount before a meal, and if you violate this time frame, you may experience a feeling of heaviness in the stomach. Also, you should not eat it immediately after drinking alcoholic beverages, otherwise the likelihood of diarrhea will increase. It is for this reason that you should not drink cold water or sour milk before and after this. - Watermelon
. The latest time to consume it is 19.00. The reason for this lies in the diuretic properties of this fruit, which promotes the release of urine and an increased urge to urinate. In this case, usually everything that is eaten is eliminated in 1-3 hours, hence the time 19.00. Also, watermelon can cause fermentation in the stomach and unpleasant sounds that interfere with falling asleep quickly and comfortable sleep. Morning will be the optimal time to take it, as the polysaccharides it contains nourish the brain and increase its performance. - Plums
. It is recommended to eat them 30-60 minutes before the main meal. Since they have a laxative effect, they should not be served at dinner. For the same reason, this fruit is not suitable when you need to go somewhere after eating it. Plums are best digested in the afternoon, from about 12 to 18:00. Before eating them, you need to drink a little water, but after that, for at least an hour, you can no longer do this.
Note! Regardless of the type of product, if you have poor digestion, it is correct to eat fruit 30 minutes before your main meal. The fact is that the acids they contain have a positive effect on the production of gastric juice, improve the absorption of food and prevent the deposition of fats, effectively breaking them down.
Cocktails and smoothies
Now it’s clear how and what fruits you can eat while losing weight (the list is provided above).
But for variety, you can prepare a light cocktail or smoothie from the same fruits, combining them, which will give an even greater effect:
- Refreshing. To prepare, you will need to chop kiwi, a slice of lemon, and a few sprigs of mint. Pour all this into a glass of water and add a spoonful of honey.
- Fruit. You need to grind together a couple of pieces of pineapple, a glass of kefir, 20-30 pumpkin seeds, a spoonful of coconut oil and a small slice of grapefruit.
- Useful. Main ingredients: mango pulp and half a glass of pomegranate juice. If desired, you can add a spoonful of honey and a little blueberries. All elements are ground and poured into a glass of water.
It is recommended to consume these drinks for breakfast and dinner. The amount should not exceed four glasses per day so as not to cause allergies.
Daily fruit consumption rate
The norm is to take 5 servings of fruit per day, which is on average 500 g. But even if their amount in the diet does not exceed 200 g, this is quite enough to minimize the risks of developing cardiovascular diseases, preventing cancer and premature aging.
If you indicate it as a percentage, then ideally fruits should account for about 30% of the entire menu per day. The rest is usually taken up by vegetables, meat, dairy products, and legumes. At the same time, people with diseases of the gastrointestinal tract should minimize their quantity or eat them in heat-treated form.
Note! To lose weight, you can have a fruit fasting weekend once a week.
If you intend to take your health seriously, then you can think about switching to fruitarianism. This food system involves eating exclusively bananas, coconuts, apples and other similar, that is, raw foods. In this case, most often neither spices nor herbs are used.
How to eat fruit correctly - watch the video:
We tried to talk as fully as possible about when you can eat fruit and how it should be done correctly. Now you know that many of them cannot be combined and consumed at any time of the day. This information will help you get the most out of them and improve your health.
Contraindications
We’ve already figured out what fruits you can eat while losing weight and what their advantages and disadvantages are. But in addition to the negative features, there are also contraindications that you should definitely listen to.
People who have:
- Diseases of the stomach, as well as intestines or duodenum.
- Allergic reactions to a particular product.
Although it is worth considering that a person who constantly adheres to proper nutrition and has turned it into a way of life, not only can, but should also eat fruit in a reasonable amount every day. They help improve digestion, and also get rid of excess fat and prevent its appearance.
It is better not to overuse pineapples
Even the most sour pineapple has a lot of sugar - about 16 grams per 250 grams of ripe pulp, and there are a lot of calories. Speaking of which fruit can be a dessert on a diet and which cannot - pineapple is definitely not a dessert.
However, you shouldn’t completely eliminate pineapples from your diet. The fact is that if you do plan to eat some fatty foods, a couple of slices of pineapple will help slow down the absorption of fats, so that, most likely, the excess will not be deposited in the body in the form of extra centimeters. But you should not abuse this fruit.
Raspberries remove salts from the body and prevent swelling
Another berry on the list of tasty, healthy and indispensable for a diet is raspberries. It contains, perhaps, the largest amount of lipolytic enzymes that burn fat in the body. Despite the fact that this berry is distinguished by an almost cloying sweetness, it does not in any way affect the increase in blood sugar levels, and also restores the intestinal microflora, removes toxins from the body and, most importantly, has not only a diuretic, but also a choleretic effect, which is indispensable for diet and at the same time is found in an exceptional amount of fruit.
Thus, raspberries can be eaten in almost unlimited quantities (the exception is individual intolerance and allergies), not only without gaining an ounce, but also completely healing the body.
One lychee contains as much sugar as a can of energy drink.
Many exotic lovers wonder whether lychee fruit can be eaten on a diet? These watery berries with a honey taste are still a new and unusual product on the domestic market, but many people have already liked it. Alas, we will have to disappoint all lovers of the “dragon’s eye” - the use of lychee during the diet should be limited to a minimum.
The fact is that ten sweet berries contain about 30 grams of sugar, which is almost three times more than one can of some energy drinks. And the same amount of lychee contains only about 3 grams of fruit fiber, that is, it is impossible to get enough of this minimum.
Strawberries speed up metabolism
But let’s return to what fruits you can eat while on a diet. Of course, among berries, not only blueberries have beneficial properties - aromatic and tasty strawberries are not far behind them.
Berries associated with summer, like no other, stimulate the production of the hormones adiponectin and leptin in the human body, which not only accelerate metabolic processes, but also burn fat.
Strawberries also influence a good mood and give a great boost of energy, so thanks to a few strawberries you will not become discouraged even during the strictest diet.
You can eat no more than 17 grapes at a time
Grapes are another very tempting fruit that is not recommended for the diet. The fact is that a serving that will not cause sugar spikes and an influx of extra calories is exactly 17 berries. This modest handful contains 15 grams of sugar. But can any of us stop at 17 grapes when there is a sweet, ripe and juicy bunch in front of you?
Another thing is grapes in a salad. For breakfast or afternoon snack, you can easily eat a light dish made from 10 grapes, lettuce leaves and a small portion of cottage cheese or low-fat grated cheese. Like a banana, grapes can only be part of a full meal, but not a dessert.
Watermelon has a diuretic effect, gives energy and fills you up without extra calories.
What other fruits can you add to your diet? The list ends with watermelon - the largest berry that can satiate the stomach for a long time and has a powerful diuretic effect. At the same time, a sweet and very tasty watermelon contains a very small amount of calories, given such a quick feeling of satisfying hunger.
Remember that people with kidney problems should not overuse watermelons, as they simply will not be able to remove as much fluid from the body as even a small portion of watermelon will add.
