Fruits are sweet, delicious, and healthy for the heart and weight. They are rich in several nutrients that are beneficial for the body and mind.
Their phytochemical content is high and these do wonder for the body. But did you know that there is a specific time that fruits should be taken for the beneficial action to take effect?
Learn from dietitians about the best time of the day to consume fruits.
Fruits and their benefits
Fruits are wholesome and nutritious food items. They are loaded with minerals, vitamins, water, and antioxidants. These help in vascular dilation and control of blood pressure.
They keep the heart healthy and fit. The antioxidants are protective of the cells and prevent cancerous formation. The colored fruits are good for eyesight and the phytonutrients assist in the prevention of chronic body inflammation.
Vitamin C is good for gums and calcium helps bone and muscle strength. Additionally, zinc boosts immunity and helps the digestive process in the gut. They have fiber in large amounts and these can relieve constipation and help regulate bowel movements.
Take good helpings of fruits every day to reap the benefits, WHO advises. Pineapples, berries, kiwi fruits, papayas, watermelon, apples, and guava bananas are some of the fruits that are affordable and healthy.
But did you know that fruits act best when consumed at a particular time of the day? If not, they could harm the heart instead of helping. They could cause weight gain and elevate blood triglycerides if consumed out of time.
Fruits and the mistiming
Dietitians advise people to take fruits before meals and not with or after meals. They recommend that people should consume fruits half an hour before meals.
The reason is that by so doing the fiber and polyphenols present in the fruits can boost and regulate digestion.
Furthermore, fruits when taken in between meals can cause an increase in insulin release. This would increase hunger instead of reducing it. This the person does not feel full and eats more. This adds to the weight.
Fruits also have the monosaccharide fructose. When fructose intake is high, the blood triglycerides rise and can affect the heart negatively. Therefore, what is the best time of the day to have fruits?
Best time of the day for fruits
Health experts on nutrition advise people to have fruits at breakfast. Have it with yogurt with no sugar. Apples, berries, and peaches are good at this time.
Also, have whole fruits instead of juices. This is because when the fruit is juiced, its minerals and vitamins get oxidized. And the levels of these nutrients in the fruit juice fall.
Also, read here on: How to keep your fruits and vegetables fresh in the fridge for a longer time?
People who suffer from type 2 diabetes mellitus should avoid fruits with the high glycemic index. This means that when they have fruits with high glycemic indices their blood sugar will shoot up fast and high.
To avoid this, they should consume fruits that have low glycemic indices. These include berries, plums, java plums (blackberries), and oranges. Avoid bananas and mangoes or such pulpy fruits.