Fruits differ from vegetables, and the difference in how they are eaten is also an important factor. Fruits have excellent flavor and a good texture, making them suitable for eating raw. Since they can be eaten raw without cooking, the time for consumption is quite flexible; you can eat them whenever you think of it. However, from a nutritional perspective, the timing of when to eat fruit is actually quite important.
Compared to meat, poultry, fish, eggs, and grains, fruits and vegetables have their own nutritional characteristics, being rich in vitamins and dietary fiber. Vitamins are a class of small organic molecules. Although the body's requirement for them is relatively small, they have important physiological functions in many aspects. The problem is that as organic substances, their properties are not very stable and can be easily denatured and destroyed during processing and cooking.
Especially vitamin C, which is particularly sensitive to temperature, suffers significant losses when heated or cooked. The Third National Nutrition Survey showed that the average intake of vitamin C in China's population reached 180% of the recommended requirement, yet mild vitamin C deficiency is common. The reason is that when vegetables are cooked into dishes, a large amount of vitamin C is lost, significantly reducing the actual amount the body takes in.
Fruits are eaten raw, generally without much processing, so there is minimal loss of vitamins, which compensates for the deficiency in vegetables. Therefore, it is best to also include fruit as part of the dietary structure, with a serving of fruit arranged for each meal to supplement vitamins, especially vitamin C, which is greatly beneficial for improving the overall nutritional quality of each meal.
Many families have the habit of eating fruit once a day, and it is obviously more ideal to eat it at breakfast. Breakfast is usually simpler and rarely served with many dishes, so fruit is needed more to provide vitamins. Additionally, after a night of sound sleep, the gastrointestinal tract is empty, and the dietary fiber in fruit can better act as a "scavenger," clearing harmful substances from the intestinal wall and reducing the risk of intestinal tumors. Dietary fiber also has functions in regulating and improving blood sugar and blood lipids, and enhancing the body's immunity. Maintaining health starts in the morning.