Normal people should consume fruits in a scientific manner, such as determining the timing and quantity of fruit intake, in order to achieve the goal of nutritional health.
The time for eating fruits
Most people tend to eat some fruits after meals. However, this is not a scientifically sound practice. The main components of fruits are fructose and glucose, which do not need to be broken down through digestion and can be absorbed directly into the small intestine. On the other hand, foods containing starch and protein, such as rice, noodles, and meat, need to undergo a 1-2 hour digestion process before they can be slowly expelled from the stomach. If you eat fruits immediately after a meal, the slower-digesting starch and protein will block the faster-digesting fruits. All the foods will be mixed together in the stomach. Under the high temperature of 36-37 degrees Celsius in the body, fermentation reactions and even spoilage may occur in the fruits, causing symptoms such as bloating, constipation, etc., and causing adverse effects on the digestive tract. Over time, this can lead to digestive dysfunction. If the main meal consists of fish and shrimp rich in calcium, and you eat fruits after the meal, especially fruits with a lot of tannic acid such as persimmons, pomegranates, jujubes, grapes, and black dates, the calcium in the fish and shrimp will combine with the tannic acid in the fruits to form a hard substance – tannic acid calcium. This not only reduces the nutritional value of the fish and shrimp, but also affects the digestive ability of the stomach and intestines, and may even cause discomfort such as abdominal distension, diarrhea, abdominal pain, nausea, and constipation. Therefore, after eating seafood, you should wait 2-3 hours before enjoying fruits.
Eating fruits on an empty stomach before meals is also not advisable. This is because fruits such as apples, oranges, grapes, peaches, and pears contain a large amount of organic acids (such as malic acid, citric acid, and tartaric acid), which can stimulate the mucous membrane of the stomach wall and have a very adverse effect on the health of the stomach. Especially for children, eating fruits on an empty stomach before meals will also affect the quality of the main meal. If this habit persists for a long time, it may lead to malnutrition due to a lack of nutrients. Therefore, fruits should not be eaten on an empty stomach before meals or immediately after meals. The best time to eat fruits is about 2 hours after meals or about 1 hour before meals. Fish, shrimp and fruits should be eaten separately. At least, they should be eaten 2 hours after eating fish and shrimp.
In the UK, there is such a saying: “The fruits eaten in the morning are gold, those eaten from noon to 3 p.m. are silver, those from 3 p.m. to 6 p.m. are copper, and those after 6 p.m. are lead.” Experts analyzed that the “gold, silver, copper” theory can be rephrased as: Eating fruits in the morning has the highest nutritional value, while eating fruits in the evening has the lowest nutritional value. The reason for this is that when people wake up in the morning, the liver glycogen supply to the brain is exhausted. At this time, eating fruits can quickly replenish sugar. Moreover, when eating fruits in the morning, various vitamins and nutrients are easily absorbed. The relevant person from the Japanese Horticultural Experiment Field explained this as: “Strictly speaking, it doesn’t matter when you eat fruits. But for those who can’t have breakfast, eating fruits is very easy, and fructose can be converted into energy in a short time to provide the body with necessary energy supplementation. Besides, fruits can also supplement vitamins and minerals. Moreover, fruits picked in the morning when the temperature is lower can maintain freshness for a longer time. The temperature is higher in the afternoon, and some nutrients of the fruits may be absorbed by the tree trunk. Therefore, the fruits picked in the morning are better.”
Fruits themselves contain enzymes. To make these enzymes exert different effects in the body, it depends on the specific type of fruit. For example:
Banana: Bananas are rich in potassium, which is beneficial for the function of the heart and muscles. Moreover, bananas can help treat constipation and infantile diarrhea, and are suitable for consumption before meals.
Pineapple: Fresh pineapples contain proteolytic enzymes. If eaten on an empty stomach, the proteolytic enzymes in the pineapple can damage the stomach lining. A small number of people may also experience allergic reactions. It is recommended to consume it after a meal.
Persimmon: Persimmons contain a large amount of persimmon gum and red tannins. Consuming them on an empty stomach in the morning, stomach acid will react with them, forming clumps, which is known as “gastric persimmon stones”. This can seriously affect digestive function. It is recommended to consume them after meals or in the evening.
Hawthorn: Whether it is fresh fruit or its products, hawthorn has the effects of clearing blood stasis, eliminating accumulation, resolving phlegm, detoxifying, preventing heatstroke and lowering body temperature, and enhancing appetite. However, it is not suitable to eat on an empty stomach. People with weak spleen and stomach, those with gastritis and excessive stomach acid should consume it in moderation.
Red Dates: Red dates are rich in vitamin C and are thus known as “natural vitamin C pills”. However, people with stomach pain, bloating, or digestive problems should avoid eating them. It is recommended to consume them before meals.
People need to consume fruits and vegetables every day to meet their nutritional requirements. But how much should one eat in a day?
When calculating the quantity of fruits, not only fresh fruits and canned fruits are included, but also dried fruits without added sugar or salt (such as plums and dried dates), and fresh fruit juices without added sugar are also counted. However, fruits with a large amount of sugar (such as desserts) and fruits with high fat content (such as coconuts, durians, and avocados) are excluded. Specifically, one serving of fruit is approximately equal to a medium-sized fruit (such as an orange or an apple), 1/4 cup of dried fruit without added sugar or salt (such as raisin or plum dried fruit), and 3/4 cup of fresh fruit juice without added sugar (such as fresh orange juice with the pulp).
When calculating vegetables, in addition to fresh vegetables, canned vegetables can also be included, but pickled vegetables are excluded because their nutritional components are somewhat damaged during the pickling process. Generally speaking, one bowl of uncooked leafy vegetables, such as lettuce or cauliflower, can be counted as one serving of vegetables; but if it is cooked vegetables, half a bowl can be counted as one serving. Additionally, 3/4 cup of fresh vegetable juice without added sugar can also be counted as one serving of vegetables.
According to our Chinese way of eating, generally speaking, consuming about 500 grams of vegetables and fruits in a day is sufficient to meet the body’s needs.
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