How many portions of fruit do you need every day?

Some people fully flee the fruits due to its carbohydrate and sugar content, while others are loaded with fruit because it is rich in nutrients. The ideal quantity is between these two extremes, and it varies from person to person.

To help you understand your needs for fruit, here are some Essential things to keep in mind.

A study published in 2021 revealed that Two portions of fruit per day Help reduce the risk of mortality. A portion is a cup of fruit, half a cup of dried fruit or a cup of fruit juice without added sugars.

That said, fruits are a Important source of carbohydrates. It is essential to obtain a healthy quantity of carbohydrates in your daily diet to supply the activity of your cells. However, eating more carbohydrates than you burn after a meal or snack can increase in body fat.

Your total carbohydrate contribution, including foods rich in nutrients such as fruits, should correspond to your fuel needs according to the size, ideal weight, sex, age and level of physical activity.

What to take into account on a low carbohydrate diet

People who follow low -carbohydrate diets, such as the keto diet, can limit their carbohydrate intake to 20 to 50 grams per day. As a result, they can find it difficult to include fruit in their diet. An average apple, a cup of blueberries and a small banana contain about 20 grams each. A portion of fruit can include all your carbohydrate allocation for the day.

Instead, you can get the same nutrients in the fruits of vegetables, which generally have less carbohydrates than fruits. For example, leafy green vegetables, such as spinach and arugula, have little or no carbohydrates. The average adult needs five portions of fruits and vegetables daily, so adjust your portions accordingly.

Since carbohydrates in the fruits feed the activity of your cells, while you eat berries, apples, etc. can make the difference.

For example, eating a large plate of fruit late at night watching television or surfing on the web (that is to say when your fuel request is low) can be healthy than eating cookies or candies.

The perfect time for eating fruit is before needing an energy boost. Try to eat a portion of fruit in the morning before heading for work or exercising, so that your body can use carbohydrates as fuel. However, if you just want to enjoy a healthy snack, fruit at any time of the day can be perfect for your body.

Natural substances in fruits, as fiber, vitamin C, potassium and folateare perfect for your health. The fiber adds most to your diet and maintains your regular stools. Vitamin C helps support your immune system. Your body needs potassium to maintain nerve, muscle and heart functions. Folate helps create genetic material, such as DNA.

Some evidence suggest that people who eat two portions of fruit daily have a Lower risk of chronic diseasesLike heart disease and cancer, than others. The fruits are generally low in calories, making it appropriate options for people who want to lose or manage weight.

In addition, the sugar in the fruits is much less concentrated and grouped with many vital nutrients.

The nutrients in the berries differ from those of apples and pears, stone fruits, melon and citrus. Rather than limiting yourself to apples and berries only, aim for variety. You can also work in seasonal options.

Examples of a portion of fruit include the following options:

• A small apple
• A cup of apple compote
• A large banana
• A cup of fresh or frozen blueberries
• 10 dates
• 22 grapes without seeds
• A large orange
• A large fishing
• Eight large strawberries
• A cup of added sugar fruit juice

You can enjoy the fruits as part of a balanced diet. You will not have to worry about the fruits causing weight gain or the prevention of weight loss. At the same time, you will protect your health with essential nutrients.