We are fortunate to have a dizzyingly abundant source of fruit, which fills supermarket stalls all year round. Fruit is often displayed in many forms, diverse in color, size and you have probably heard of the rule of eating 5 servings of fruits and vegetables in a daily meal.
So, what do we eat vegetables and fruits for? Are the nutritional values in fruits different? Is there any difference between fresh fruit and juice, fresh products compared to dried products, what is more prominent? Let’s explore together.
The difference between the fruits
Like other foods, different fruits have different nutritional values. In general, fresh fruit is a good source of fiber, while juice is not. With a glass of juice, even if this is a glass of 100% pure juice, there is still more sugar than 1 piece or 1 serving of fresh fruit.
Plus, fresh fruit helps you feel fuller than when consuming juice. When you need to get a certain source of fiber from fruits and vegetables, it’s better to eat instead of drink. However, we should not ignore drinking juice – if your glass of juice is 100% pure – and you should not exceed 120-240ml / day.
The freezer area in a department store is often piled up with dozens of frozen dried fruits. These types of products are often already peeled and pre-cut, which is convenient and cheaper than fresh fruit.
Frozen fruit is usually harvested and cooled quickly before the harvest begins, thus ensuring nutritional content. Furthermore, some seasonal fruits such as blueberries are available frozen. The trick is to choose frozen fruits with no added sugar.
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There are many types of dried fruit, including raisins, dried apricots and even pineapples. They have high nutritional content, can be stored for a long time, high in calories and are easy to put in a carry-on bag, suitable for camping and climbing activities.
However, there are some additives such as sugar that will be added during the drying process, especially for mango and pineapple. Sugar is always added to dried cranberries, the amount of cranberries is packed with enough sweetness to help you eat a large amount when sitting down to relax, and energize for the activities of the day.
Sulfur Dioxide is also added to some dried fruits such as grapes or apricots to preserve their freshness and color. For the vast majority of consumers, additive content is not a big deal to them; But for some sensitive people, especially those with asthma, small amounts of sulfur can have an effect. Sulfur dioxide will be clearly stated on the product packaging, so it is not difficult to identify this additive.
Why don’t we buy organic food?
We have a lot of options when it comes to naturally grown organic fruit, fresh, frozen or even dried. The nutrient content between these types is not too different, so this should not be a problem for you to choose a type or type b, although customers can choose a certain type based on the type of cultivation. and environmental factors.
The United States has some regulations on the use of pesticides, but some fruits need more pesticides than others, and it is always recommended that we wash them before eating.
Differences in nutritional value
Different types of fruit contain abundant nutrients. Orange fruits often have high vitamin C content, other fruits also contain large amounts of minerals that are good for the body. Some typical examples:
|Type of fruit
|Balance mineral and electrolyte levels, maintain healthy blood pressure.
|Orange, raspberry, banana, cherry, pomegranate, sweet melon, avocado
|Helps the body produce red blood cells, brain development in children.
|Dried apricots, raisins
|Maintain a healthy immune system, wound healing, antioxidant.
|Citrus Fruits, Strawberry, Kiwi
|DNA synthesis, red blood cell formation, early neural tube development in the fetus.
|Orange, mango, avocado
|Anti night blindness, cell growth, enhance immune functions.
Besides the above nutrients, some fruits are also high in flavonoids. This is a diverse group of substances, some of which are powerful antioxidants that help protect the body from oxidative damage, as well as reduce the risk of a number of chronic diseases such as diabetes and heart disease. .
In particular, citrus fruits are often high in flavonoids. Blackberries, blueberries, cranberries, and cherries are high in these berries.
So what kind of fruit should we eat?
As you can see, no single fruit has all the nutrients, so eating a variety of foods is key to good health. Try new things!
Most adults should eat a variety of fruits of different colors. It is better to eat fresh fruit than to drink juice. You should also choose fruits that are in season because they are cheaper. Eat slowly to fully appreciate their taste and texture. Bon Appétit!
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