To ensure sufficient fruit intake, aim to eat at least 2 servings per day. A serving is roughly the size of a tennis ball. However, some people worry about the sugar content in fruits and fear that eating too much may be harmful.
Fruits Are Packed with Essential Nutrients
The nutritional composition of fruits varies widely depending on the type, but all fruits contain essential nutrients.
Fruits tend to be rich in vitamins and minerals, including vitamin C, potassium, and folate, which many people don’t get enough of. They are also high in fiber, offering numerous health benefits.
Consuming fiber can help lower cholesterol, increase satiety, and contribute to weight loss over time. Moreover, fruits are loaded with antioxidants, which combat free radicals that can damage cells. Eating an antioxidant-rich diet may slow aging and reduce the risk of disease.
Eating fruits provides numerous health benefits (Illustrative photo: Istock).
Different types of fruits contain varying levels of nutrients, so it’s important to eat a variety of fruits to maximize health benefits.
Eating Fruits Can Help You Lose Weight
According to Healthline, fruits are nutrient-dense and relatively low in calories, making them an excellent choice for those looking to lose weight. Additionally, they are high in water and fiber, helping you feel full.
As a result, you can often eat fruits until you’re satisfied without consuming too many calories.
In fact, many studies show that eating fruits is associated with lower calorie intake and may contribute to weight loss over time. Apples and citrus fruits like oranges and grapefruits are among the most filling fruits.
It’s important to note that whole, solid fruits are much more filling than blended or juiced fruits, which you can often consume in large quantities without feeling full.
Research indicates that drinking excessive fruit juice is linked to higher calorie intake and may increase the risk of obesity and other serious conditions. In short, avoid drinking too much fruit juice and opt for whole fruits instead.
Eating Fruits May Reduce the Risk of Disease
Research consistently shows that diets rich in fruits and vegetables are associated with a reduced risk of many serious diseases, including cancer, diabetes, and heart disease.
While many studies examine overall fruit and vegetable consumption, some explore the benefits of specific fruits.
A review of 9 studies found that each additional daily serving of fruit reduced the risk of heart disease by 7%. Another study showed that eating fruits like grapes, apples, and blueberries was linked to a lower risk of developing type 2 diabetes.
Notably, citrus fruits may increase citrate levels in urine, reducing the risk of kidney stones.
Increasing fruit intake can also help lower blood pressure and reduce oxidative stress, potentially lowering the risk of heart disease. Eating more fruits and vegetables is also associated with better blood sugar control in people with diabetes.
Can You Eat Too Much Fruit?
Fruits have been proven to be good for you, but can eating too much harm you? First, when eating whole fruits, it’s hard to overconsume. This is because fruits contain a lot of water and fiber, making them incredibly filling—you’ll likely feel full after just one serving.
Thus, it’s difficult to eat excessive amounts of fruit daily. In fact, fewer than 1 in 10 Americans meet the minimum recommended daily fruit intake. However, it’s important to note that ideally, fruits should be consumed as part of a balanced diet that includes a variety of other whole foods.
How Much Fruit Is Best?
While it’s possible to maintain a healthy diet while eating very little or a lot of fruit, the ideal amount lies somewhere in between.
The general recommendation for fruit and vegetable intake is at least 400 grams per day, or 5 servings of 80 grams each. An 80-gram serving is roughly the size of a small piece of fruit, similar to a tennis ball. For fruits and vegetables measured in cups, one serving equals about 1 cup.
This recommendation stems from the fact that eating 5 servings of fruits and vegetables daily is associated with a lower risk of death from diseases like heart disease, stroke, and cancer.
The USDA guidelines recommend that the average adult consume two servings of fruit per day, while the American Heart Association suggests adults eat 4-5 servings of fruit daily.
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