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Are fruits enough?

Tuesday, September 04, 2018

When eaten in moderation, fruit can be a very healthy part of a nutritious diet but it can be restrictive if that is all you eat, says Rinki Kumari

The fruitarian, or fruit, diet is a highly restrictive vegan diet. It excludes all animal products, including dairy. People following this program eat a diet consisting primarily of raw fruits. Vegetables, dried fruits, nuts, and seeds can also be eaten in moderation.When eaten in moderation, fruit can be a very healthy part of a nutritious diet.

Some benefits from eating fruit include

  •   Fruits contains fibre, which can help lower your cholesterol and encourage regular bowel movements. Apples, pears, blackberries, and raspberries are examples of fruits high in dietary fibre.
  •   Oranges, red peppers, and strawberries are examples of fruits that contain lots of vitamin C. This helps keep teeth and gums healthy. Vitamin C also supports the immune system.
  •   Bananas, guavas, cantaloupe, and mangos are examples of fruits higher in potassium. Potassium can help maintain a healthy blood pressure and regulate fluid balance in the body.
  •   Oranges and tropical fruits such as mangoes are high in folate. This can help the body produce red blood cells. Folate also supports healthy fetal development. Black plums, prunes, and all berries are fruits rich in antioxidants. Antioxidants limit the production of free radicals. They can protect your skin and fight illness.

Whether the goal is weight loss, increased health, or a more natural way of life, checking in with your doctor/dietitian before beginning the fruit diet is a good idea. This diet may have an adverse effect on overall health if there is an underlying medical condition or you take any medications. A doctor/dietitian can help to understand your individual risks and help modify the diet to suit your needs. Doctors can help create a plan that works for you while also ensuring you have no nutritional gaps. Fruitarians typically eat freely from multiple fruit groups. You may wish to stick to a three-meal-a-day plan, or build in four to five smaller meals throughout the day.

The fruit groups to choose from include

  •   Acidic fruits, such as oranges, grapefruit, tomatoes, berries, plums, and cranberries.
  •   Sub-acidic fruits, such as apples, apricots, raspberries, and cherries.
  •   Oily fruits, such as avocados, olives, and coconuts.
  •   Sweet fruits, such as bananas, dates, figs, and grapes.
  •   Starchy fruits, such as squash.
  •   Melons of all kinds.
  •   Vegetable-fruits, such as cucumbers and bell peppers.

If you can, opt for organic fruits whenever possible. And if want them to last longer, make sure you’re storing your fruits correctly!

No matter what type of eating plans you follow, your body needs to move in order to be healthy. The fruitarian diet may not provide with enough energy to exercise. If you find this to be so, it may be a red flag that you need to modify your nutritional intake.

Rinki Kumari is Chief Dietician, Fortis Hospital, Cunningham Road

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