Fruit Myths! A Basket Full of Misconceptions!!

Since my childhood, am always a fruit lover and used have them in abundance and also a variety of them. Now when people around me often come up with various ’beliefs’ about fruits then I started researching more about the true facts. Fruits are the natural power houses giving us many essential nutrients along with energy and fibre. So today, I wish to pen down some very important points about fruits and busting some common fruit myths.

Let’s discuss now what the right time to have a fruit:

The best time to consume fruit is as a mid morning or mid evening snack. This way, we can help ourselves, as the calories disseminate throughout the day and also help in better absorption of nutrients. 

The problem of combining fruits with other main foods is, - the nutrients in fruits are very small and we need them in minimal quantities, so they are called the micronutrients. When the food is digested and nutrients in gut are ready to absorb, often the macronutrients compete and does not permit the micronutrients to enter the stream. So most of the time eating fruit with other foods does not ensure the bioavailability of these nutrients in the blood. So eating them separately helps. 

There are certain micronutrient absorption enhancers which help them to move ahead. For example for better absorption of iron, vitamin c acts as an enhancer.

Eating fruits instead of your main meal:

Most of them think as fru­­its are low on calories, they can have as many as they like. Fruits contain simple sugars and also fair amount of calories. Some are low in calories but not all. Few are very high in calories too. A single sapodilla(sapota) may provide around 90 calories. Eating a bunch of four is equivalent to a large meal. Unknowingly eating excessive intake of fruits results in excess calories. It’s not advisable to eat much after 8 pm as our metabolism slows down as the day progresses and is the slowest by bedtime.

Fruits during cold and cough will worsen it:

This is the most common myth people carry and always avoid fruits whenever any one has a bit of infection. This is actually not true. Fruits are rich in vitamin c and other micronutrients which help in building immunity and therefore help us fight against cold and cough 

Whole fruits Vs Juices:

A lot many people think drinking fruit juice is as good as eating a whole fruit. Be aware that you are missing so many other important nutrients like vitamins, minerals and fibre. Drinking juices is a convenient option but not a wholesome healthy one. Juices, being a liquid, remain in tummy for a very short time releasing quick energy where as a fruit helps in disseminating the energy slowly, which further helps in maintaining your weight and health. 

Fresh Vs Canned:

Anything fresh is always healthier than anything that comes in tins as it contains preservatives, high sodium levels and sugar content. That adds to your weight and water retention issues too.

Locally grown Vs Imported:

Always look for seasonal and locally grown produce. Locally grown fruits have to be sold within a time frame and due to this reason they are available during the season at a cheaper price. Imported fruits appear attractive but they contain fewer nutrients. Besides, the imported varieties appear to be brighter and fresher than the locally available fruits, but this is due to preservation. As fruits spoil during transportation due to handling and packing, there are modifications to help them survive the journey better. 

One universal truth is all fruits and vegetables are healthy foods. Different fruits have different things to offer. While all fruits offer fibre and energy, each fruit has its unique nutritional profile. Red, yellow and orange fruits are rich in antioxidants. Whereas fruits which can be eaten with skin such as guava, are rich in fibre. Bananas and sapodilla (chikoo) give instant energy. Kiwis and grapes increase your fluids. Melons are refreshing fruits soaked with nutrients. Therefore do not limit yourself and omit any fruit from your diet.