Do you love fruits? Make note of these 4 ways in which you must consume them

If you consume plenty of fruits and know all about the latest and greatest superfoods in the market, don’t be thrilled! That’s only half the battle won. The other half is about understanding how to reap benefits from all that hard work. 

It’s no secret that eating fruits is good for you, but there are certain mistakes that most people commit. These can prevent you from getting the most out of the vitamins and minerals present in these fruits. 

That’s why in order to reap the complete advantage of these fruits, it’s crucial you eat them the right way. 

But is there any right way to have fruits? We asked a nutritionist to pinpoint the major mistakes to know the basic rules of eating fruits. 

Here are 4 rules to follow while eating fruits:

1. Eat a mix, not a single fruit

Including two to three different seasonal and local fruits in your daily diet is necessary to meet your nutritional requirements. This is to lower the risk of several ailments. Understand that no single fruit provides all the nutrients you need to be healthy.

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Dr.Shalini Garwin Bliss, dietician executive, Columbia Aisa Hospital, Delhi, tells HealthShots, “Different fruits have different types of nutrients, which are needed by our body differently. Have at least 2-3 different colours and types of fruits daily to enjoy the healthy boost to your body and immune system.”

Along with that, do not eat too many fruits in a day, because some fruits possess a high glycemic index, causing the calorie and blood sugar levels in the body to increase. 

2. Do not remove the skin

Most of us have the habit of removing the skin of the fruits before eating, but the peel is often the best part, when it comes to vitamins and antioxidants. For example, apple peel has five times more antioxidants than the other parts. So, eat fruits with their skin and seeds (if they are edible), since these are especially rich sources of fibre and phytochemicals. 

3. Chew them, don’t juice them

Fruit juice or smoothies are tasty and refreshing, but not as healthy as the real deal. The biggest drawback of juicing fruits is that they lose their fibre content and leave behind nothing but a sugar syrup that can cause an increase in blood sugar levels. Therefore, it is advisable to avoid juices and eat fruit as a whole.

“Fruit as a whole is the best way to consume as the skin and pulp of the fruits contains essential vitamins and most importantly fibers, which in juices the fiber is missing. The fibers bind the sugar in the fruits and help the body to slowly absorb the sugar,” says Dr Bliss.

4. Add protein sources with your fruits

Some fruits contain sugar, which in turn, makes your blood glucose go up. So if you’re concerned about the sugar content of fruits, eat your fruits with some protein/ fat to bring down the glycemic index (GI) and arrest the sugar spike. For example, eat a handful of nuts with an apple or sprinkle chia/ flax seeds on your fruit, or add some yoghurt.

So, avoid making these mistakes and follow the right way to eat fruits!