Fruits are a good source of many nutritional values that help your body to develop immunity against infections and diseases. Antioxidant fruits like Blue Berries, Straw Berries, Grapes, Mosambi, Orange, and Lemon are very important for protecting you from viral diseases including Coronavirus.
So, develop a regular habit of eating fruits at least once daily. Keep changing the type of fruit often or according to the seasonal availabilities so that you can get the full benefits of eating multiple fruits. I am providing you some important facts also in the below paragraphs regarding the nutritional values and the ways of eating fruits. It is good to make a combination of two-three varieties of fruits in your daily plate, if possible. depending on your likes and tastes.
How to Eat Fruits
- Fruits can be eaten in any form that you may like. You can consume them as it is in their whole form or by cutting into pieces.
- But watermelon and pineapple are big fruits that cannot be consumed in their whole form without cutting into pieces.
- Some fruits require the outer skin to be removed while eating (or before consuming) like mango, banana, orange, lime, lemon.
- Fruits like pineapple and watermelon require to be cut and their harder surfaces removed before eating.
- small pieces of different varieties of fruits and mixing them by adding some salt and pepper powder, etc., or without adding the spices. I have provided a video below for preparing the best salads from fruits which can serve as a guide to you.
- You can prepare desserts with these fruits and then consume them or top the fruit pieces on ice creams and consume them.
- You may prepare juices with those fruits and then drink instead of eating it in pieces. Mango juice, pineapple juice, apple juice, lime, orange, lemon, and grape juices are widely popular all over.
- Oranges and lime fruits are mostly consumed as drinks instead of eating them as it is.
- Consider a better way of your own to suit your needs and keep a good mix of the fruits to get better results.
- Fruits can be eaten in any form that you may like. You can consume them as it is in their whole form or by cutting into pieces.
- But watermelon and pineapple are big fruits that cannot be consumed in their whole form without cutting into pieces.
- Some fruits require the outer skin to be removed while eating (or before consuming) like mango, banana, orange, lime, lemon.
- Fruits like pineapple and watermelon require to be cut and their harder surfaces removed before eating.
- small pieces of different varieties of fruits and mixing them by adding some salt and pepper powder, etc., or without adding the spices. I have provided a video below for preparing the best salads from fruits which can serve as a guide to you.
- You can prepare desserts with these fruits and then consume them or top the fruit pieces on ice creams and consume them.
- You may prepare juices with those fruits and then drink instead of eating it in pieces. Mango juice, pineapple juice, apple juice, lime, orange, lemon, and grape juices are widely popular all over.
- Oranges and lime fruits are mostly consumed as drinks instead of eating them as it is.
- Consider a better way of your own to suit your needs and keep a good mix of the fruits to get better results.
Why You Need to Eat Fruits
You need to eat fruits daily in order to develop a healthy body and also due to the below-mentioned reasons.
- Fruits are one of the essential requirements for your body build-up and hygienic functioning.
- The habit of eating fruits daily fills up the gap in the nutrient deficiency arising from substandard food consumption.
- Fruits provide nutrients like vitamins, proteins, fiber, potassium, and folic acid which are essential for your body growth and for the prevention of diseases.
- Fruits increase blood production and maintain healthy blood circulation in your body.
- The fiber content of fruits reduces cholesterol and prevents heart problems.
Which Fruits Should I Eat?
Generally, all fruits are good for your health if they are consumed in a mindful way by varying the fruit choices often or by mixing with other fruits. Take sugar-rich fruits lesser and other fruits in more quantities.
- Some fruits are sweeter with high sugar content like mango, banana, apple, pineapple, pomegranate, etc. which should be taken in limited quantities. These are better when taken before or after exercise.
- Fruits like pears, cherries, berries, guavas, and watermelon contain low sugar and are rich in fiber. They are very good for health and can be consumed without hesitation always.
- Citrus fruits like oranges in their different varieties, limes, and lemons are very best for all times. But, some people avoid them during rainy or too cold seasons (especially during night time) as they may produce cold symptoms.
Best Time to Eat Fruits
There is not any such best time for eating fruits in general.
Fruits are good at any time. You should not worry about whether you are eating them after meals or before meals or on an empty stomach.
You can have them early in the morning empty stomach or along with your breakfast. You can take them with your lunch and dinner or before lunch and dinner or after lunch and dinner. You can have them at any time as per your convenience. You can take them as snacks in between meals or any way you can.
The only thing is that you should not cultivate any preset presumptions or fears about the timings. Doubts can be much harmful in making you feel sick.
But, if you are having any problems like the symptoms of Diabetes or Acidity, etc., then you may have to consult your doctors regarding the best times to take fruits and which fruits can be taken by you.
How Much Fruit Should I Eat a Day
How much fruit should you eat a day depends on your age, sex, and physical activities.
Normally, a man or woman needs 2 cups of fruits at their prime age who are fully active and do a little bit of exercise.
If you are doing more exercise, then you need to take extra fruit.
Children can have one cup to one-and-half a cup of fruits.
Generally, it is considered that you should eat fruit equal to one apple or one pear which is the minimum requirement per day.
Here is a great amount of useful knowledge at this United States Department of Agriculture website www.choosemyplate.gov/fruit showing the minimum requirement of fruits according to age and sex and how much fruits to eat daily.
You need to click that link and then, click on the Daily Fruit Table and also on theCup of Fruit Table to know how much fruit consists of a cup or a half-cup measure and how much is your daily requirement dosage of fruits as per the guidelines of experts.
Nutritional Facts of Fruits (per 100 grams)
Fruit Name
|
Fat
|
Sugar
|
Fiber
|
Cholesterol
|
Sodium
|
Potassium
|
Protein
|
|---|---|---|---|---|---|---|---|
Apple (calories 52)
|
0.2 gm
(0%) |
10 gm
|
2.4 gm (9%)
|
0 (0%)
|
1 mg.
( 0% ) |
107 mg.
( 3% ) |
0.3 gm ( 0% )
|
Mango (calories 60)
|
0.4 gm
(0%) |
14 gm
|
1.6 gm
(6%) |
0 (0%)
|
1 mg
( 0% ) |
168 mg
( 4% ) |
0.8 gm (1% )
|
Banana (calories 89)
|
0.3 gm (0%)
|
12 gm
|
2.6 gm
(10%) |
0 (0%)
|
1 mg
( 0% ) |
358 mg
( 10% ) |
1.1 gm ( 2% )
|
Pineapple (calories 50)
|
0.1 gm
(0%) |
10 gm
|
1.4 gm
(5%) |
0 (0%)
|
1 mg
( 0% ) |
109 mg
( 3% ) |
0.5 gm ( 1% )
|
Pears (calories 57)
|
0.1 gm
(0%) |
10 gm
|
3.1 gm
(12%) |
0 (0%)
|
1 mg
( 0% ) |
116 mg
( 3% ) |
0.4 gm ( 0% )
|
Pomegranate (calories 83)
|
1.2 gm
(1%) |
14 gm
|
4 gm (16%)
|
0 (0%)
|
3 mg
( 0% ) |
236 mg
( 6% ) |
1.7 gm ( 3% )
|
Peaches (calories 39)
|
0.2 gm
(0%) |
8 gm
|
1.5 gm
(6%) |
0 (0%)
|
0 mg
( 0% ) |
190 mg
( 5% ) |
0.9 gm ( 1% )
|
Guava
(calories 68) |
1.0 gm (1%)
|
9 gm
|
5 gm (20%)
|
0 (0%)
|
2 mg
( 0% ) |
417 mg
( 11% ) |
2.6 gm ( 5% )
|
water melon (calories 30)
|
0.15 gm
(0%) |
6.2 gm
|
0.4 gm
(1.6%) |
0 (0%)
|
1 mg
( 0% ) |
112 mg
( 3% ) |
0.61gm ( 1% )
|
Cherries (calories 50)
|
0.3 gm
(0%) |
8 gm
|
1.6 gm
(6%) |
0 (0%)
|
3 mg
( 0% ) |
173 mg
( 4% ) |
1.0 gm ( 2% )
|
Oranges (calories 47)
|
0.1 gm
(0%) |
9 gm
|
2.4 gm
(9%) |
0 (0%)
|
0 mg
( 0% ) |
181 mg
( 5% ) |
0.9 gm ( 1% )
|
Lemon (calories 29)
|
0.3 gm
(0%) |
2.5 gm
|
2.8 gm
(11%) |
0 (0%)
|
2 mg
( 0% ) |
138 mg
( 3% ) |
1.1 gm ( 2% )
|
Lime (calories 30)
|
0.2 gm
(0%) |
1.7 gm
|
2.8 gm
(11%) |
0 (0%)
|
2 mg
( 0% ) |
102 mg
( 2% ) |
0.7 gm ( 1% )
|
Note: Percentage daily values are shown in brackets which are based on a 2000 calorie diet. So your daily values may be higher or lower according to your calorie needs. {P.S. - Source for this table is from Wikipedia, the free encyclopedia}.-
Important Facts to Note While Eating Fruits
- Fruits are low in fat.
- Fruits do not have cholesterol.
- Even though some fruits contain more sugar, they can be mixed with other fruits to lessen the sugar content.
- As fruits are rich in dietary fiber, they reduce the cholesterol formed by other food ingredients in your body and maintain good blood circulation.
- They control your digestion problems and maintain free motions preventing constipation and acidity problems.
- Further fruits keep you protected from heart diseases, diabetes, and even cancer problems.
- Fruits are good for your bodybuilding when combined with regular exercise.
- Fruits help even in keeping your teeth healthy because of the C vitamin content in them.
- It is better to eat fruits along with their outer layer or skin wherever possible as the peels contain rich minerals and vitamins in addition to its fiber content which is more useful for our body.
So, from today onwards, I advise you to make it a daily habit of eating fruits and keep yourself and your family more healthy and active always.
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