A healthy, balanced diet includes five servings of fruit and vegetables a day. Fruits contain glucose, a type of natural sugar, necessary for our body, which does not occur in the same concentration in each fruit, since there are some that have a low glycemic index.
According to a study by the World Health Organizationdaily consumption for an adult should be at least 400 g of fruits and vegetables each day, or five servings of 80 grams each.
Health benefits of eating fruits
The consumption of fruits, according to the parameters recommended by the WHO and health-related organizations, can bring health benefits such as: growth and development of children, a longer life, better mental health, cardiovascular health, lower risk of cancer, lower risk of obesity, better intestinal health and improves the immune system.
According to research, a higher intake of green leafy vegetables and fruits was associated with a significant reduction in the risk of type 2 diabetes.
Source of vitamins and minerals
Fruits have antioxidant properties that prevent diseases and cellular aging, as they are sources of:
- Carotenes or precursors of vitamin A, especially peaches, apricots and plums.
- Vitamins of group B, vitamin E and calcium, also in citrus
Many foods contain natural fructose, so it is important to know the amount of sugar we eat in each food.
For example, fruits contain a proportion of sugar between 1 and 20 grams per 100 grams, it indicates. Feed +.
Low sugar fruits
The type of sugar in fruits is totally different from added sugar, and is necessary for the proper functioning of the body, which is why it is recommended to consume the whole fruit to take advantage of all its benefits.
Fruit juices have a faster absorption of sugar, increasing blood glucose peaks.
Low glycemic index fruits: avocado (0.7 grams per 100); lemon (2.5 grams); blueberries (4 grams); raspberries (5 grams); guava (5 grams); the melon (6 grams); watermelon (6 grams); strawberries (7 grams) and tangerine (10 grams).
While the fruits with more sugar They are: dates (63 grams); the orange (23 grams); grapes (20 grams); the banana (between 20 and 17 grams); figs (16 grams); the handle (14.8 grams); the cherries (12 grams) and the pineapple (10 grams).
Fruits and vegetables are a source of fiber and low in calories, so they provide a feeling of satiety if consumed at the end of the meal.
Although they are healthy, they cannot be eaten in unlimited quantities, recommends MedlinePlus.
Keep reading:
. Banana source of vitamins: improves digestion and prevents diseases
. Digestive properties of apples: they give a feeling of satiety and improve intestinal transit
. Learn about the properties of four fruits that relieve constipation
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