How much fruit should you eat every day? Here are 5 suggestions for eating fruit

Now there are a variety of fruits in our country, and they all contain rich nutrients, especially vitamins. Eating more fruits on a regular basis can not only replenish the water lost by our body, but also replenish the vitamins and other nutrients our body needs. However, although eating fruits is good, there should be a limit to the amount and you cannot eat fruits blindly. Today we will find out how many fruits you should eat every day.

1. Eat 1 to 2 pieces of fruit every day. Fruits are rich in vitamins and minerals, and are low in sodium and high in potassium, making them good foods for modern people. However, fruit contains a lot of sugar, and eating too much is not good. The Dietary Guidelines for Chinese Residents recommend that adults should consume 200 to 400 grams of fruit per day. For common fruits, such as apples, pears, oranges, etc., it is enough to eat 1 to 2 normal-sized fruits a day.

2. Can be eaten between meals. Is it better to eat fruit before or after meals? In general, eating fruit before meals can help reduce food intake during meals and control weight, but if you have a weak stomach, eating fruit on an empty stomach may cause discomfort. Eating fruit after a meal may cause excess energy, hinder the absorption of nutrients such as minerals, and increase the burden on the gastrointestinal tract. Therefore, the safest way is to eat fruit one hour after a meal.

3. If you can eat fruits, don’t drink the juice. When making fruit juice, the residue needs to be filtered out, but these residues contain rich nutrients, such as dietary fiber, which is beneficial for increasing satiety and reducing cholesterol absorption. In addition, during the juicing process, the cell walls of the fruit are broken, and the vitamin C and antioxidants in it will also be damaged to a certain extent. Therefore, juice is not as nutritious as fruit, and freshly squeezed juice must be drunk immediately after being squeezed.

4. Fruits cannot be used to replace vegetables. Overall, the nutritional value of fruits is not as good as that of vegetables. Except for a few types such as dates, kiwi, citrus, strawberry, and hawthorn, most fruits have low vitamin content. When it comes to carotene, the difference between fruits and vegetables is even greater. Except for mango, citrus and yellow apricots, the carotene content in other fruits is very low. In terms of the content of trace elements such as calcium and iron, fruits and green vegetables cannot be compared at all. In addition, vegetables are usually low in sugar and calories, so eating more will not affect your calorie intake. However, if you eat too much fruit, you may worry about consuming too much sugar.

5. All fruits are the same, just change the types you eat. People are always interested in the "king of fruits" or "queen of fruits". In fact, although they are all fruits, their nutritional values ​​are different. When eating fruits, you should eat various varieties and colors, and eat them together. Don't be superstitious about which fruit is more nutritious and only eat one or two of them.