Food is an essential aspect of our life to maintain our health and vitality. Although it should not be very difficult to feed us properly, many doubts often arise.
These questions usually stem from myths we've heard throughout our lives, but it's important to demystify these misconceptions. I, as a nutritionist, take this as a personal challenge. That is why I have come on this occasion to refute some beliefs about the fruit.
What do we consider a fruit and what are its properties?
According to the Cody Alimentari Espanyol (CAE) We can call a fruit “the fruit, blossom, seeds, or fleshy parts of the flower organs that have reached maturity and are fit for human consumption.”
Fruit is an excellent source of vitamins, minerals, fiber and antioxidants:
- They contain vitamins A, C, B1, B2, B6 and folic acid
- Provides minerals such as potassium, iron, calcium, magnesium, silica, zinc, sulfates, phosphates and chlorides.
- It contains a high percentage of carbohydrates, in the form of mono- and disaccharides (glucose, fructose, and sucrose).
- Provide fibre
- It has a high water content, more specifically between 80-95%.
- They provide antioxidants, flavonoids, terpenes, selenium, phenolic compounds and phytochemicals
So, as we can see, fruit is a very good food and has many properties. Eating at least 3 pieces daily can help:
- Strengthening the immune system
- Improve digestion
- Maintain a healthy weight
- Reducing the risk of chronic diseases such as diabetes and heart disease
But can I take it between hours or is it harmful?
Well, the truth is, as you can already imagine…that eating fruit between the hours is bad for your health is a myth. Furthermore, incorporating fruit as a snack between meals can be a healthy and beneficial option.
Eating fresh fruit between meals is more beneficial than eating processed snacks that contain a lot of calories, sugars, refined flour and low-quality fats.
So yes, it is recommended to eat fruits between hours. For this reason, I will give you 5 tips on how to do it right:
- Varies between options. Diversify between different fruits and choose those that are in season.
- Pair this snack with protein or healthy fats. You can add yogurt or some nuts to make your snack more complete.
- Control parts. If you have to control your daily calories, control your portions.
- Always choose fresh fruits instead of juices. There's no comparison, so smoothies are only an occasional option.
- Consider your context. Because, as always, it is very important to personalize to the person and context. For example, a person with diabetes will have to control eating more fruit between the hours.
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