Author: COCC-EDU-VN
Ripe fruit is a rich source of essential vitamins and minerals, playing a crucial role in maintaining health and boosting the immune system. However, the optimal time to eat fruit and the necessity of vegetables in a balanced diet need careful consideration. This article will provide a deeper understanding of this issue.
The Best Time to Eat Ripe Fruit
ThS.BS Nguyễn Đình Phú, Deputy Head of the Nutrition Department, 108 Military Central Hospital, states that eating fruit at the right time can maximize health benefits. According to Dr. Phú, it’s best to eat fruit 30 minutes before meals. This allows for optimal utilization of the natural enzymes found in ripe fruit.
However, the optimal time to eat fruit also depends on individual health conditions. For example, individuals with diabetes should choose fruits with a low glycemic index. Taste the fruit to assess its sweetness; overly sweet fruits may have a high glycemic index, so consumption should be limited. The ideal time for diabetics is between meals. For instance, if breakfast is at 7 am and lunch is at 11 am, eating fruit at 9 am can help avoid hypoglycemia when hungry and hyperglycemia after eating.
Vegetables – An Irreplaceable Complement to Fruit
A common misconception is that fruit can completely replace vegetables in one’s diet. However, this is entirely incorrect.
According to the National Institute of Nutrition, while ripe fruit is rich in vitamins and nutrients, it cannot replace vegetables. The vitamin and mineral content of vegetables is often significantly higher than that of fruit. For example, the beta-carotene, vitamin, and mineral content of spinach is 2-6 times higher than that of oranges or lemons. Furthermore, the fiber in vegetables plays a crucial role in preventing constipation. Some vegetables, like onions, carrots, garlic, and perilla, also have beneficial effects on treating illnesses and providing plant-based antibiotics.
Recommended Vegetable and Fruit Intake
For children aged 6 to 11, the recommendation is to consume 2-3 servings of leafy greens, vegetables, and fruits daily (equivalent to 100 grams). For fruit, 1.5-2.5 servings (equivalent to 100 grams) daily are recommended. Adults should consume at least 5 servings of fruits and vegetables (approximately 400 grams) daily to prevent illness, particularly non-communicable diseases like cancer and heart disease.
Conclusion
A balanced diet incorporating both ripe fruit and vegetables is essential for a healthy and balanced lifestyle. Consuming fruit before meals and sufficient amounts of vegetables will help the body absorb maximum nutrients, improve health, and prevent illness effectively.
References
Disclaimer: This article is for informational purposes only. Consult a nutritionist or doctor for a personalized dietary plan suited to your health needs.
