Can You Eat Too Much Fruit?

Fruits provide you with minerals, vitamins, fiber, antioxidants, and loads of other nutrients. These nutrients are important for your health. They help lower your risk of heart disease, prevent vision loss, and protect you from certain cancers. Since there are many benefits associated with fruits, does this mean you can eat as much as you like? 

Can You Eat Too Much Fruit?

No, you should avoid eating too many fruits. Too many of a good thing can have detrimental effects on your health. The same holds true for fruit. Here are some of the reasons:

1. Excess Energy

Eating too much fruit can make it difficult to lose weight. While fruit contains fewer calories, especially compared to fats, meats, and grains, it still contains energy. These calories add up and contribute to weight gain. It is therefore important to drink fruit juices in moderation. Similarly, you should be careful when eating dried fruit because they have higher calories.

2. Nutrient Imbalance

Can you eat too much fruit? No, you'd better not, because it would lead to nutrient imbalance. It is true that fruits contain a variety of nutrients, but it is also a fact that they do not contain all the nutrients you need. Quite like carb-rich foods, fruits do not have essential fatty acids and amino acids. You get these fatty acids from nuts, meats, and legumes.

If your focus is on eating fruits, you may not have enough amino acids in the body, which can cause complications. Moreover, fruits do not have certain minerals, such as heme-iron, calcium, and selenium. Therefore, you should never eat fruits in place of other foods. Try to maintain a balance between fruits and other foods.

3. Gastrointestinal Discomfort

Certain fruits can cause GI discomfort when eaten in large amounts. Prunes, for instance, can wreak havoc on your digestive system when eaten in excess. The same holds true for strawberries. The reason is that fruits contain fiber, and a large amount of fiber can lead to gastrointestinal discomfort. You might end up dealing with gas, cramping, bloating, and loose stools. The best thing is to eat in moderation and gradually increase your intake of fiber-rich foods, including fruits.

4. Elevated Blood Sugar

Overindulgence in fruits can be especially dangerous for diabetics. Since fruits provide you with carbs, it is important to avoid eating too much carbs when you have type-2 diabetes. Your body uses the natural sugars found in fruits and breaks them down into glucose which raises your blood sugar levels. Be sure to have protein-rich foods in your diet, including low-fat milk, eggs, or lean meat.

How Many Fruits Should You Eat Daily?

Can you eat too much fruit? It is better to avoid eating too much fruit, and it is equally important to know how much to eat daily. Experts suggest that you should have 2-4 servings of fruits a day. One serving is about a piece of whole fruit, such as a small apple or orange, or one cup of diced fruit. If you are consuming fruit juice, you can have half cup a day. Be sure to include a variety of fruits in your diet along with other healthy foods such as whole grains, vegetables, lean protein-rich foods, and healthy fats.

Best Fruits You Should Eat Everyday

While it is true that you should eat fruits in moderation, it is also true that some fruits are more beneficial as compared to the others. Here are some examples.

1. Coconut

You should include coconut in your diet mainly because it is a great source of lauric acid which has antibacterial, antiviral, and antiprotozoal properties. It helps lower your cholesterol levels and protect you against alcohol damage. It reduces inflammation in the body and boosts your immune system. Coconut oil is one of the best oils to include in your diet.

2. Berries

Berries are a great source of ellagic acid and other phytochemicals. They have antioxidants that eliminate free radicals and prevent oxidative damage. They also provide you with carotenes, vitamin C, iron, potassium, zinc, magnesium, and calcium. What's more, they are high in fiber and help keep your digestive system healthy.

3. Olives

Including olives in your diet is especially beneficial for your health because they provide you with monounsaturated fat and help lower inflammation in the body. They also contain polyphenols that lower your risk of developing cancer.

4. Papaya

Papayas are packed with antioxidants, like vitamin C, carotenes, and flavonoids. They also provide you with folate, vitamin E, fiber, potassium, and magnesium. What's more, they contain an enzyme called papain that breaks down proteins and improves digestion. They also boost immune system and protect you against cancer.

5. Avocado

Rich in monounsaturated fat and packed with dietary fiber, folate, vitamin E, vitamin C, and riboflavin, avocados help keep you healthy. They provide you with energy and lower your risk of cardiovascular disease, which is mainly because they are also rich in potassium.

6. Mango

It provides you with vitamins B and C, as well as carotenoid. It also boosts your immune system and lowers oxidative damage in the body. Besides, it is good for your teeth and bones because it is a great source of calcium. What's more, mango also has potassium, iron, selenium, phosphorus, zinc, and folate content, and provides you with a small amount of protein and amino acids.

7. Pineapple

It helps promote digestion mainly because it contains an enzyme called bromelain. It also reduces swelling and inflammation and lowers your risk of cancer. What's more, pineapple is also a great source of thiamin, manganese, and riboflavin, which provides you with energy.

8. Guava

Guava is an outstanding source of lycopene, folate, fiber, potassium, carotenoid, iron, and calcium. Regular consumption of guava helps reduce bad cholesterol. It also has antimicrobial properties that lower your risk of infections; it especially protects you against beta-streptococcus group A and staphylococcus aureus.

9. Kiwi

Vitamin C and vitamin E give kiwi antioxidant properties that lower inflammation and prevent oxidative damage. It helps keep your skin healthy and protects you against cancer. It is also a rich source of potassium, fiber, copper, magnesium, and phosphorus.

Can you eat too much fruits? The answer is obvious now. If you want to eat fruits, try these healthy ones listed above.

 
 
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