Friends who love fruit should take note, fruit isn't something you can just eat whenever you want. There are some taboos you should know about, so as not to harm your body. Come and take a look with us.
1. You cannot use fruit as a substitute for vegetables
Fruits contain organic acids and aromatic substances, which play an important role in stimulating appetite and helping with the absorption of nutrients. Moreover, fruits do not require cooking, so there is no loss of nutrition. However, the amount of minerals and vitamins in fruits is far less than in vegetables. If you don't eat vegetables and only rely on fruit, it is absolutely insufficient to provide adequate nutrients. In terms of vitamin C content, cheap vegetables like cabbage and radish have about 10 times more than apples, pears, or peaches. The vitamin C content in green peppers and cauliflower is 2-3 times that of strawberries and citrus fruits. Therefore, consuming about 500 grams of vegetables daily is essential.
2. You cannot use fruit as a substitute for main meals
The human body needs nearly 50 different nutrients to survive, especially more than 65 grams of fat per day to maintain the renewal and repair of tissues and organs. Fruits contain over 85% water, yet their protein content is less than 1%, and they contain almost none of the essential fatty acids the body needs. This far from meets the body's nutritional requirements. Fruit can only be a supplement to a main meal; just because it's tasty doesn't mean you can eat a lot of it.
3. You cannot rely on eating a lot of fruit to lose weight
In reality, fruit is not a very low-energy food. Because of its pleasant sweetness, its sugar content often exceeds 80%, and it consists of easily digestible simple and double sugars. Although fruits have fewer calories than rice by weight, their sweet taste can be irresistible, making it easy to overeat. Therefore, sugar intake often exceeds the limit. Losing weight by eating fruit is not a reliable method.
4. You should not blindly trust expensive imported fruits
Many people assume that expensive foreign fruits must have higher nutritional value, but this is not necessarily true. Imported fruits begin to lose nutritional value during their journey, so their freshness is not ideal. Furthermore, to survive long-distance transport, they are often picked before they are fully ripe and preserved with chemical agents, which can affect the quality of the fruit. Therefore, when buying imported fruit, be sure to examine the quality carefully.
5. You cannot rely on fruit to supplement vitamins
The vitamin C content of most fruits is not high, and the content of other vitamins is even more limited. There are 13 types of vitamins, which come from a variety of foods. It is extremely unwise to try to get all your vitamins from fruit alone.
For example, to meet the recommended daily intake of vitamin C, you would need to consume 5 kilograms of Fuji apples, which is an absolutely impossible task.
Fruits rich in vitamin C include fresh jujubes, kiwis, hawthorns, grapefruits, strawberries, and citrus fruits. However, the vitamin C content in commonly eaten fruits like apples, pears, peaches, apricots, bananas, and grapes is very low. Mango is the fruit with the highest carotene content, while yellow fruits like citrus, apricots, and pineapple only contain small amounts of carotene.