That Amount of Fruit You Can Eat per Day

A healthy diet should favour the different food groups. The amount that can be consumed fruit per day is always a big question and one that splits into many other issues. The fruit is of the best food that we have available: they are rich in various nutrients and can help prevent several diseases.

That Amount of Fruit You Can Eat per Day

We should all eat several pieces of fruit per day, because it is an important part of a healthy diet. But how many pieces of fruit per day are acceptable? Is there a limit? Eat many pieces does it hurt?

In this article we will try to answer the most common questions on the topic. So, read on and get all your questions.

WHY SHOULD WE EAT FRUIT?

In fact, diets rich in fruits are associated with all kinds of health benefits, including a decreased risk of many diseases.

However, there is also concern with the sugar content that is ingested (since the fruit is composed of sugar – fructose) and there are even those who consider that eating too many pieces may be harmful.

The nutritional composition varies greatly from fruit to fruit, but all varieties contain important nutrients, such as vitamins, minerals, fiber and antioxidants.

As different fruits contain different amounts of nutrients, it is important to eat a variety of them to maximise the benefits for the health.

BENEFITS OF CONSUMPTION OF FRUIT PER DAY

1. EATING FRUIT CAN HELP IN WEIGHT LOSS

The fruits are rich in nutrients and have few calories, making them a great option for those who want to lose weight. In addition, they are rich in water and fiber, which help in the feeling of satiety.

It is important to note that the whole fruit are much more rich than fruit juices-the latter has more sugar and less fiber.

2. EATING FRUIT CAN REDUCE THE RISK OF DISEASE

Diets rich in fruits and vegetables are associated with a lower risk of many serious diseases, including cancer, diabetes and cardiovascular disease. Each fruit offers different benefits, but in general the consumption of fruit is beneficial and must-to focus on the variety.

3. THE FRUIT CAN BE CONSUMED BY PEOPLE WITH DIABETES

Among the dietary recommendations for diabetics arises the intake of fruits and vegetables.

The fruits are rich in fiber, which also helps to delay the digestion and absorption of sugar, improving blood sugar levels.

But not all fruits are equal. Some increase the more the blood sugar levels and therefore diabetics should monitor blood glucose after eating fruits to find out which are the ones that should avoid or not.

THAT AMOUNT OF FRUIT PER DAY SHOULD BE INGESTED?

Although it is possible to have a healthy diet eating too much / too little fruit, the ideal amount depends on other factors, such as the objectives of the diet, nutrient requirements, etc.

However, it is recommended that fruit and vegetable intake is at least 400 grams daily, which is equivalent to 5 portions of 80 grams each.

This recommendation stems from the fact that eating five portions of fruit and vegetables daily is associated with a lower risk of death due to diseases such as, cardiovascular diseases, infarction, STROKE , and cancer.

AND IF YOU EAT MORE FRUIT THAN RECOMMENDED?

Most studies show health benefits with 2 to 5 portions of fruit per day. However, also there seems to be no harm in eating more than that.

In addition, the fruit is rich in water and fiber, which promotes satiety and causes the person to not be able to eat too much, or is, also do not feel appetite to eat more fruit.

In studies conducted previously, have already concluded that the intake of 10 pieces of fruit per day does not affects the health nor have adverse effects for the same. Although these studies are small, they give reasons to believe that the fruit is safe to eat in any quantity.

IN CONCLUSION…

  • Eating fruit promotes health and can reduce the risk of many diseases;
  • There are no reasons to limit the amount of fruit you eat per day;
  • The majority of studies suggests that the ideal amount is from 2 to 5 portions of fruit per day.

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