Health benefits from eating fresh fruit

When discussing the health benefits of eating fresh fruit, it is important to note that fruit is not just fructose. This particular ingredient is the most controversial, but it is worth mentioning the many valuable fruit components, like water, glucose, vitamins, minerals, dietary fiber, flavonoids, carotenoids, organic acids and other compounds, which undoubtedly have a positive effect on human health. . Moreover, fresh fruits are usually characterized by low energy density, and therefore it seems that their regular and, importantly, rational consumption is an important element of the daily menu of a person who cares about good health and slim figure. Therefore, today the delivery of fruit is more important than ever.
Among other things, eating fresh fruit can have a positive effect on the weight loss process, rather than increase body weight, as is quite common.

Feeling of satiety
It turns out that eating fresh fruit enhances the feeling of satiety and thus leads to a significant reduction in energy density of the diet. This effect is certainly influenced by the high content of water and dietary fiber in fruits, in particular water-soluble fractions.

Vitamins and minerals
The proper intake of fresh fruit in the daily diet can increase the proportion of vitamins and minerals, as well as valuable phytochemicals like polyphenols, which have antioxidant properties and have a positive effect on the carbohydrate balance of the body and the process of reducing adipose tissue.

Intestinal microbiota
Regular consumption of fresh fruit helps to improve the intestinal microbiota. This can be explained by the increased consumption of dietary fiber and phytochemicals found naturally in fresh fruit, which increases the number of bacteroids and reduces the number of firmicute.

Fresh fruit is better than fruit juice.
Eating fresh fruit is not the same as drinking a glass of fruit juice, as the latter product is devoid of dietary fiber and most of the antioxidant phytochemicals that are important for health. Therefore, it is unrecommended to consume large amounts of fruit juices. This is especially true for certain groups of the population, like children, obese people and people with impaired glucose tolerance.

Reducing the risk of some diseases
A systematic review and meta-analysis published in 2017, including 95 prospective studies, showed that the consumption of fresh fruits (mainly apples, pears and citrus) and fresh vegetables (especially leafy green vegetables, cruciferous vegetables). Yellow and green) is associated with a reduced risk of cardiovascular disease, cancer and all-cause mortality. Many opinion societies in the field of nutrition and health care recommend increasing the consumption of both fresh fruits and vegetables to prevent cardiovascular disease, cancer and prevent premature death. The authors of this meta-analysis, based on the results, concluded that the optimal daily supply of fresh fruits and vegetables for health can range from 600 to 800 grams, is about 8-10 servings per day.

Source of fructose
Summarizing the benefits of eating fresh fruit, we should cite the results of a recently published systematic review and meta-analysis, in which scientists summarized the results of 155 studies of controlled intervention. On this basis, they concluded that the negative health effects was mainly due to the consumption of highly processed foods, in particular beverages and dairy products, additionally sweetened with sugar and/or glucose-fructose syrup, while fresh fruit, although a source of fructose does not show harmful effects on health, including control of blood glucose levels, and vice versa, the consequences of their consumption are positive.

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