Fruit: why it’s good for you, which one to choose and when to eat it

The snacks that the food industry has accustomed us to have a definitely sweet flavor. In this regard we speak of bliss point. This expression literally translated means “point of bliss” and consists of a well-balanced mix of fats and sugars such as to to send our taste buds into ecstasy. It is because of this trick that everyone, some more and some less, experience a strong attraction for sweets.

The point is that the most suitable dessert for our metabolic system is that of fruit. Let’s find out why.

Because it is good

The caloric value of fruit is mostly linked to the sugar content (sucrose, fructose and glucose in variable proportions depending on the degree of ripeness). In addition to the calories of sugars, fruit also provides:

• a good amount in fibers which become nourishment for intestinal bacteria;
• a good amount in antioxidants;
• a good amount in vitamins and in mineral salts;
• a good amount in water.

Fibers

The fibers contained in fruit they favor intestinal transit counteracting constipation. Since we do not have the enzymes responsible for their digestion, the fibers arrive unaltered up to the level of the colon (the last tract of the intestine), where they become the nourishment of the resident bacterial flora. Therefore bacteria, unlike us, are capable of draw energy from dietary fiber and as a waste product they synthesize short-chain fatty acids. Among these, butyric acid is used as nourishment by the cells that line the colon (colonocytes) and acts at the same time as an anti-inflammatory and anti-tumor molecule.

Antioxidants

The plants protect themselves from aggressions from the outside world (atmospheric agents, molds and phytophagous insects) through the production of particular molecules with antioxidant action which are given the name of secondary metabolites or xenormetic substances. Interestingly, the plants that are stressed [ndr. che crescono cioè affrontando insetti, agenti patogeni e normali cambiamenti climatici e/o ambientali] have higher concentrations of xenormetic molecules. On the contrary, the plants grown in greenhouses they end up devoting all their energy to growth. Kept in optimal conditions of temperature and humidity, well irrigated and fertilized, protected in various ways from the harmful action of insects, these plants only have to do one thing: grow even if poor in nutritional value.

The advice for us is to consume them daily very colorful foods why xenormetic substances are often yellow, red, orange or blue and what is more colorful than fruit? The antioxidant power of foods of plant origin it is directly related to the secondary metabolite content and is calculated in ORAC units. ORAC is an acronym that stands for Oxygen Radicals Absorbance Capacity. In order to counteract the action of free radicals, it is recommended to make a daily intake of antioxidants equal to 5000 ORAC units. Here is the top 10 of the fruits richest in antioxidants according to the ORAC scale.

Credits: USDA

Fruit contributes to the contribution of vitamins and of mineral salts. Among the vitamins that fruit is rich in should be mentioned

• there C vitamin essential for the synthesis of collagen and able to neutralize free radicals;
• there vitamin A essential for vision, embryogenesis, growth, normal tissue development and differentiation and the immune response;
• there Vitamin E able to counteract the oxidation of polyunsaturated fatty acids (PUFAs) present in membrane phospholipids and plasma lipoproteins.

Mineral salts play the role of cofactors of enzymatic reactions. Among these should be mentioned:

• the football, essential for coagulation, for muscle contraction, for the regulation of vascular tone, for the transmission of nerve impulses and for hormonal secretion;
• the iron, essential for the transport and use of oxygen in the body and for the functioning of many enzymes;
• the magnesium, the main intracellular cation, critical element for maintaining the membrane potential of muscle cells and nerve cells and cofactor of more than 300 enzymatic reactions;
• the manganese, essential in bone formation, participates in some biochemical reactions related to the metabolism of amino acids, cholesterol and carbohydrates;
• the phosphorus, fundamental constituent of bone tissue, component of nucleic acids, nucleotides and phospholipids, involved in the regulation of acid-base balance;
• the sodium, the main extracellular cation, takes part in the regulation of the hydro-electrolyte balance and blood pressure;
• the zinc, essential for growth and development, it is a component of numerous enzymes, facilitates and preserves the structure of many proteins and regulates the expression of many genes.

Which one to choose

The fruit to choose is that of the season, richer in nutritional value. A portion of fruit is equivalent to about 150 grams net of waste. The caloric intake is quite low and ranges from 89 kcal per 100 grams of the banana to 28 kcal of the yellow melon. The calories of fruit are related to his content in simple sugars, glucose and fructose. Glucose and fructose are the same components as cane sugar. But between the fruit and the sugar that we add to our drinks there is a substantial difference: in the fruit we find vitamins, antioxidants, minerals, fibers and a large amount of water that lowers the energy density and elevates the satiating power. So we understand why fruit it is not contraindicated in the right quantities neither in those who want to lose weight nor in patients with impaired glycemic control (pre-diabetes, diabetes).

When to eat it

There are many who wonder when to eat fruit. There is a widespread idea that fruit at the end of a meal is not the right choice. By virtue of its high nutritional value, fruit is good at any time of the day. It can be consumed for breakfast together with a white yogurt, in snacks alone or combined with nuts (walnuts, almonds, hazelnuts…). If consumed at the end of a meal, fruit can bring various benefits. In the presence of a mixed nutritional substrate (made of carbohydrates, proteins and fats) the simple sugars of the fruit come released more slowly into the blood. The presence of vitamin C helps to absorb the iron present in the other courses that make up the meal. Secondary metabolites protect the digestive tract from oxidative damage. The fibers and the vegetation water contribute to the sense of satiety. Finally, the mildly sweet flavor satisfies our palate and causes us to stop eating.

Conclusions

Fruit is a great food as well it should be eaten every day according to seasonality. The quantity must be in proportion to the caloric needs of each individual. According to the World Health Organization, the ideal would be to consume two portions of fresh fruit and three portions of vegetables during the day. This dietary habit allows us to fully satisfy the need for dietary fiber and micronutrients

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