The effort you put in your diet will bear many fruits, literally. The more colourful the food, the better. You can obtain this by consuming fruits and vegetables. Since different fruits contain varied nutritional value, it is important to consume a variety of them and maximise the health benefits.
Here’s what you need to know:
Benefits of eating fruits
You can make the most of your health by incorporating fruits in your diet. A high intake of fruits is not only healthy but also reduces the risk of many diseases. Let us take a look at the many benefits that fruits have:
- Fruits are rich in fibre, which helps in lowering cholesterol and contributes to weight loss as they are low in calories. Thus, consuming solid fruits is beneficial over drinking fruit juices to retain the fibre content.
- They are a storehouse of minerals, potassium, folate and vitamins C, E, K, B6 and B5.
- The antioxidant attribute helps them fight free radicals that can damage cells.
- Citrus fruits that are rich in vitamin C can raise the level of citrate in your urine, which lowers the risk of kidney stones.
- An increase in fruit intake may help lower blood pressure and reduce oxidative stress which ultimately reduces the risk of heart diseases.
- Although fruits contain sugar, fibre and polyphenol properties help improve blood sugar level in people who have diabetes. Apples, grapes and blueberries are primarily associated with a lower risk of type 2 diabetes.
The best time to eat fruits
There is a lot of discussion on the correct time to consume fruits to obtain the most benefits. The best time to eat fruits is:
- After you wake up: Breakfast is the first meal of the day. Have a king-size breakfast by eating plenty of fruits. After a well-rested night, what other way to get an energy boost than to have plenty of fruits in the morning? A powerhouse of fructose (simple sugar), since fruits are easily digestible and can be broken down into vital nutrients, they are the ideal food to start your day with.
- On an empty stomach: Nutritionists recommend that the best way to consume fruits is on an empty stomach. This concentrates the minerals, vitamins and other nutritional compounds in your body, thus, aiding detoxification and facilitating weight loss.
- In-between meals: Instead of munching oily snacks in-between meals, develop the practise of eating fruits. During this time, your body digests food quickly and secretes enzymes that help digest these fruits.
However, it is not advisable to eat fruits at night. Considering the sugar they contain, it can cause a spike in your blood sugar level and prevent you from getting proper sleep. Also, avoid mixing fruits with meals. This will slow down your digestion. Consume your meals an hour or two after having fruits to allow your body to absorb the richness and goodness out of them.