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Which fruit is best for your health? Here's what 3 Nutritionists said

April 22, 2019 Health 2 Views M cheese of us knows that eating fruit daily is a great way to try to stay healthy, with the Australian Guide to Healthy Eating which encourages us to eat two servings a day. This is because they are relatively low in energy content and rich in fiber, antioxidants and certain phytochemicals that can have good health effects. Eating fruit regularly helps prevent major diseases such as heart disease, certain cancers, diabetes and obesity. It can also improve brain health. Despite the benefits, less than half of Australians eat enough fruit. Trying to make eating fruits easier, get the most nutritious from what we eat and avoid wasting. It is important to consider the best step to eating fruit, from harvest to overpower. ABS 2013. Australian Health Survey: Updated Results, 2011-12. ABS-cat. No. 4364.0.55.003. Canberra: Australian Bureau of Statistics, Author provided Fruits vary in nutritional quality Fruits contain a variety of nutrients that are important to health, from energy-producing nutrients (mostly carbohydrates with low fat and protein) to vitamins, minerals, and fiber. However, the amount of these nutrients varies from one fruit to another. Mostly sugar varies. In peaches, plums and apricots, there is more glucose than fructose. The opposite is the case in apples and pears. Fruit varies greatly with respect to their glycemic index and the effect on our blood sugar (glucose). If we look at vitamin C there are relatively large amounts of strawberries and citrus fruits compared to bananas, apples,…

M cheese of us knows that eating fruit daily is a great way to try to stay healthy, with the Australian Guide to Healthy Eating which encourages us to eat two servings a day. This is because they are relatively low in energy content and rich in fiber, antioxidants and certain phytochemicals that can have good health effects.

Eating fruit regularly helps prevent major diseases such as heart disease, certain cancers, diabetes and obesity. It can also improve brain health.

Despite the benefits, less than half of Australians eat enough fruit. Trying to make eating fruits easier, get the most nutritious from what we eat and avoid wasting. It is important to consider the best step to eating fruit, from harvest to overpower.

 insufficient fruit

 insufficient fruit

ABS 2013. Australian Health Survey: Updated Results, 2011-12. ABS-cat. No. 4364.0.55.003. Canberra: Australian Bureau of Statistics, Author provided

Fruits vary in nutritional quality

Fruits contain a variety of nutrients that are important to health, from energy-producing nutrients (mostly carbohydrates with low fat and protein) to vitamins, minerals, and fiber. However, the amount of these nutrients varies from one fruit to another.

Mostly sugar varies. In peaches, plums and apricots, there is more glucose than fructose. The opposite is the case in apples and pears. Fruit varies greatly with respect to their glycemic index and the effect on our blood sugar (glucose).

If we look at vitamin C there are relatively large amounts of strawberries and citrus fruits compared to bananas, apples, peaches or pears.

Passion fruit contains more phosphorus, an essential mineral used to release energy, than papaya.

 grapes

 grapes

Grapes reduce the risk of developing type 2 diabetes.

According to a recent study, higher consumption of some whole fruits, especially blueberries, grapes and apples, reduced the risk of developing type 2 diabetes. But eating oranges, peaches, plums and apricots had no significant effect. But that does not mean that the latter are bad fruits.

Sometimes fruit combinations work better than any single fruit. Blends of orange and star juice juice had higher antioxidant capacity than pure juices.

Even some stages of fruit maturation showed better health effects. Bioactive compounds are chemicals that occur naturally in fruit and are not technical nutrients but appear to provide health benefits. These occur in higher levels in green (unopened) jujube (red date) than in ripe fruit.

See also: Sweet Drink and Early Death Harvard Study Can Spell the End of Soda [19659019] Bananas “/>

 Bananas

We cannot properly digest obese bananas.

Fruit maturation encompasses a variety of complex chemical processes. These cause changes in color, taste, smell and texture. Generally, fruits are tastier when they are mature, but that is not always the case. Guava, for example, tends to be more appealing when it is partially mature.

Immature fruits usually contain more complex carbohydrates, which can appear as dietary fiber and break down into sugar upon maturation. Immature bananas contain higher levels of resistant starch (which we cannot digest, but can be a prebiotic effect as a food supply to the microbes in our intestine), which is linked to lower risk of intestinal cancer. This decreases during the ripening process.

With regard to vitamins and phytochemicals, researchers found the opposite to be the case. The level of vitamin C decreases during the early stages of sweet cherry development but increases at the beginning of the fruit smearing and accumulation of the pigment anthocyanin. Levels of glucose and fructose, the main sugars found in the development of cherry seeds, increase during maturation.

But over-feeding leads to a loss of nutrients after the harvest. It is also linked to fruit eclipse, softening and a general loss of sensory acceptance.

Effect of processing

Fruit can be processed by preservation, freezing, drying, chopping, mashing, pureeing or juicening. Processing of fruit can improve sustainability, but it can also lead to loss of nutrition due to physical damage, prolonged storage, heating and cooling.

Typically, minimally processed fresh fruits such as fresh fruit salad have the same nutritious properties as individual fruits. However, preserved fruit salad may contain added sugar as syrup and preservative, which may be a less healthy option. Fruit juice “/> Fruit juice may contain lots of sugar and some even contain added sugar as well.

Eating whole fruit rather than drinking juice seems to be linked to better health. A study that gave the participants whole fruit before a meal showed that it led people to eat less than if they drank juice. In addition, those who eat whole fruits seemed to have a lower risk of developing type 2 diabetes, although other studies suggest that added sugar juices may be the real problem.

It is also likely that some treatments such as juicing can help increase the availability and faster absorption of the beneficial nutrients in fruit. The benefits of this must be weighed against the availability of sugar.

So what to eat?

Nutritional qualities vary, and it is difficult to predict which fruit is best. Generally, the more different types of fruits you can include in your diet, the better. For many fruits, it may be more beneficial to eat fresh at its proper maturation stage, perhaps more for taste than nourishment.

Overripe fruits can still be good to eat or easily convert to smoothie, juice or as an ingredient as in banana bread. Eating a sugary fruit like a banana does not mean that you add more sugar to your body because the total amount of carbohydrates in the fruit does not increase after harvest.

While fruit products (juices, dried or preservatives) that are higher in sugars and preservatives are in some cases not as good as whole fruit. Consuming fruit in this form is better than not consuming any fruit at all.

But fruits alone cannot do all the work. It is important to choose foods from all core food groups in the Australian Guide to Healthy Eating to reap the maximum health benefits of fruits.


This article was originally published on The Conversation by Senaka Ranadheera, Duane Mellor and Nenad Naumovski. (F, b, e, v, n, t, s) {if (f.fbq) return; n = f.fbq = function () {n.callMethod? N .callMethod.apply (n, argument) :; (! f._fbq)! n.queue.push (argument)} if f._fbq = n; n.push = n; n.loaded = 0; n.version = & # 39; 2.0 & # 39 ;; n.queue = []; t = b.createElement (e); t.async = 0; t.src = v; s = b.getElementsByTagName (e) [0]; s.parentNode. insertbefore (t, s)} (window, document, script, https: //connect.facebook.net/en_US/fbevents.js); fbq (& # 39; init & # 39 ;, & # 39; 1455869871397255 & # 39;); fbq & # 39;, & # 39; PageView & # 39;); fbq (& # 39; track & # 39;, & # 39; ViewContent & # 39;, & # 39; {& # 39; content_category & # 39 ;: “Mind & Body”, “content_ids”: [“6585ee88-796d-4fa5-b6be-c2f222693900″,”Food”,”Diseases”,”Energy”,”Health”,”Explainer”,”Syndication”,”Standard”] ” content_name “:” page_view “,” content_type “article”} & # 39;);
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