Fruit is an essential part of a healthy diet, and most people know this. However, as doctors point out, even with fruit you need to be careful and follow certain recommendations. Therapist Marina Konstantinova from the medical laboratory “Invitro-Ural” shared her advice on fruit consumption.
According to Marina Konstantinova, it is recommended not to eat more than 150-200 grams of fruit at a time for women and 200-250 grams for men. This is because fruit contains fructose, a monosaccharide, and excessive sugar intake should be avoided. In addition, eating large amounts of fruit at the same time puts a strain on the liver. To simplify the calculations, the doctor suggests using the “palm rule”: a portion of fruit should be about the size of the palm of your hand, and the number of such portions should not exceed 3-4 per day.
Possible problems with too much fruit
During the summer, we often enjoy fresh fruit without thinking about eating in moderation. However, eating too much fruit can have unpleasant consequences. For example, eating a lot of fruit such as apples or citrus fruits can cause bloating, diarrhoea, nausea and even vomiting.
Citrus fruits can cause severe allergic reactions, including skin rashes, itching, swelling of the mucous membranes, tearing and runny nose. Sour fruits, such as pomegranate or lemon, which affect the mucous membranes of the gastrointestinal tract, can cause abdominal pain and heartburn, and in the case of gastritis and peptic ulcer disease – worsen the symptoms of these diseases.
Excessive consumption of sweet fruits such as bananas, persimmons, grapes or cherries increases blood sugar levels and contributes to weight gain.
Possibility of fruit poisoning
Poisoning is possible if you eat fruit that has been treated with chemicals (growth hormones, nitrates, pesticides) or has gone off. Symptoms of poisoning depend on the amount of fruit eaten and may include nausea, vomiting, diarrhoea, increased body temperature, abdominal pain, general weakness and dizziness. Symptoms usually appear within a few hours of eating fruit or other contaminated foods. In such a case, it is recommended to seek medical attention immediately.
Rules for washing fruit
To avoid possible problems related to contamination or the presence of chemicals on the surface of fruit, it is important to wash them properly before eating.
Dr Konstantinova makes several recommendations. All fruits and berries should be washed immediately before consumption. Berries such as cherries, sour cherries, currants and grapes should be washed under running water for at least five minutes; you can use a sieve.
Citrus fruits should be blanched in boiling water to remove harmful substances from the surface. Melons and watermelons should be washed under running water with a soft brush. Apples, pears, peaches, apricots and plums can be soaked briefly in water and then rinsed well.
It is particularly important to wash strawberries thoroughly as they may have come into contact with soil. To remove soil, soak strawberries in cold water for 10 minutes and then rinse thoroughly under running water. Soap or other detergents should not be used during washing to avoid contamination of food.
Fruit is an important and beneficial part of a healthy diet. However, it should be consumed in moderation to maintain balance. Too much fruit can have negative effects, including digestive problems and allergic reactions. You should also be aware of the possibility of fruit poisoning, especially if the fruit has been treated with chemicals or has gone off. To ensure safe consumption of fruit, it is recommended that you wash it properly and follow your doctor’s advice. Remember that a healthy diet should be varied and include other healthy foods as well as fruit.
Prepared by Mary Clair