Now, when my clients express such ‘beliefs’ about fruits, I understand where they are coming from. Fruits are such a wonderful natural resource—they give us nutrition, energy and fibre. Not eating fruits due to myths associated with them keeps us from the nutritional goodness that they offer.

Let us debunk some common fruit myths and find the truth behind them.

14 Common Fruit Myths

Fruit Myth #1: An apple a day keeps the doctor away

It’s not just the apple, all fruits have vitamins, minerals, antioxidants, fibre and energy and, when consumed daily, can keep the doctor away. The key is not apple but ‘a fruit every day’.

Fruit Myth #2: Eating guava during cough and cold worsens it

This is nne of the more popular fruit myths. Guava is rich in vitamin C and other minerals. It also has other nutrients, which build immunity and therefore help us fight against cough and cold, not cause it.

Fruit Myth #3: Over-ripe fruits are harmful

As long as the fruit retains its colour, shape and texture, there is no cause for worry. Of course, if the fruit is bruised or has become smelly/rotten, you should discard it. Otherwise, consumption of over-ripe fruits doesn’t harm you in any way.

Fruit Myth #4: Bigger and brighter the fruit, the healthier it is

The brighter and bigger the fruit, the chances of it being artificially ripened are higher. For instance, grapes are sometimes treated with sulphur dioxide to delay spoilage and keep them looking fresh for long [sulphite can trigger an allergy in some people].

It is best to eat only fruits that are fresh, seasonal and grown locally.

Fruit Myth #5: Diabetics shouldn’t eat fruits

This is yet another of those fruit myths that keep people from the goodness of fruits. If you have diabetes, you can still eat up to two fruits a day, keeping in mind the glycaemic index [GI] of those fruits. You need to avoid fruits that are high in natural sugars. For instance, watermelon has a GI higher than even mangoes and so is best avoided by diabetics. But there is no need for you to deprive yourself of fruits completely.

Fruit Myth #6: Consuming fruits leads to dental caries/decay

If you don’t care for your teeth or maintain good oral hygiene, any food will cause tooth decay. In fact, fruits like apples, pears and oranges [most citrus fruits] help in cleaning your teeth and are therefore considered good for oral health.

Fruit Myth #7: Because fruits are low on calories you can have as many as you like

Fruits contain simple sugars and also their fair share of calories. Some fruits are low in calories but still need to be consumed in moderation. Excessive sugar means excessive calories and thus weight gain.

Fruit Myth #8: Eating citrus fruits helps clear wrinkles as they are rich in vitamin C

Vitamin C is an antioxidant that has collagen-like properties, which leads to glowing and healthy skin. However, the development of wrinkles varies from one individual to another. Along with food, it’s your body’s capacity to digest the vitamin C, which aids in healthier skin. Therefore it’s not citrus fruits but your body that determines the arrival of wrinkles depending on how it absorbs vitamin C.

Fruit Myth #9: Eating too many fruits can cause diabetes

Diabetes is not just determined by what you eat but by the ability of your pancreas to produce insulin. If your body is unable to produce sufficient insulin, you are likely to have high sugars irrespective of the number of fruits you eat. But if you are already a diabetic, you need to watch your consumption of sugary fruits.

Fruit Myth #10: Eating too many bananas can lead to a potassium overdose

Nutrients introduced in the body as injections/tablets/syrups are absorbed much better than from a natural food source. Therefore, even if you eat 10 bananas a day, it won’t shoot up your potassium load as your body won’t be able to absorb all that potassium. All that could happen due to eating too many bananas is an upset tummy (and increased sugars if you’re a diabetic).

Fruit Myth #11: Fruits are best eaten at bedtime

The best time to consume fruits is mid-morning and mid-evening on a light stomach because your body’s need for glucose and energy is higher at this time. Eating fruits at bedtime post dinner only loads more calories into your system, leading to weight gain. Besides, it’s not advisable to eat much after 7pm because our metabolism slows down as the day progresses and is the slowest by bedtime.

Fruit Myth #12: Drinking fruit juice or eating a fruit bar is as good as eating a whole fruit

This is perhaps the most misleading of all fruit myths. A lot of people hate eating fruits—they find it immensely boring. But they don’t mind drinking juice or eating a fruit bar. But it is better to eat a fresh fruit as juice lacks fibre, which is present in a whole fruit. Fibre aids in digestion and juices do not have the same effect. Besides, fruit bars and canned juiced are processed, often with added sugar, and have far more calories, compared to fresh fruits.

Having said that, drinking fresh juice is much better than not consuming fruits at all. But don’t drink it thinking it will provide you with the benefits of a whole fruit; be aware that you’re missing out on certain nutrients like vitamins and minerals as well as fibre.

Fruit Myth #13: Figs are good for health and hence should be eaten in plenty during the season

Figs are nutrient-heavy and not easily digested by the body even though they are rich in fibre. Excessive consumption of figs may lead to diarrhoea. One shouldn’t eat more than two figs a day.

Fruit Myth #14: Fortified fruits are healthier than fresh ones

Most fortified fruits come in cans. Fresh fruits are healthier than fortified ones as they contain preservatives, have high sodium and sugar content, and add to your weight and water retention issues.

Last updated on 23^rd October 2019

The post 14 common fruit myths busted appeared first on Complete Wellbeing.

It’s funny how sometimes we know so little about the things that are most important to us. Take vitamins for instance.

Sure, we all learnt about them in school, but forgot about them just as quickly with the passing years, even though they are important for almost every process and function of our body. But it’s never too late to start to learn good things. So let’s begin with the basics.

Vitamins are of two types: fat soluble [vitamins A, D, E, K] and water soluble [B-complex and vitamin C]. In this article, I will discuss the importance of A D E K vitamins to our health. Also read about the water soluble vitamins: Vitamin B-Complex and Vitamin C.

Why we need A D E K

A D E K are the fat soluble vitamins. In other words, they are insoluble in water and therefore are carried in the body through fats. One of the factors that make these group of vitamins handy is that cooking does not make them less potent.

Fat soluble vitamins are important for our body for general good health, daily repair of the body cells and functioning of the organs. These vitamins also play an important role in Protein-Energy Malnutrition [PEM]. The level of vitamin A and E decreases in these children and thus supplementation becomes a priority for all the PEM cases.

It is important to get the dosage of A D E K right—less leads to toxicity, excess leads to toxicity.

In general, fat soluble vitamins are stored in the body in sufficient reserves so that daily intake is not required. But, deficiencies could set in due to long-standing illnesses like Crohn’s disease or cystic fibrosis [there is impaired digestion and fat malabsorption in both these cases], low-fat diets or certain drugs that interfere with fat absorption.

Vitamin A

Vitamin A, also known as retinol, plays an important role in our body. It is available in its active form, retinol [which is readily available for use in the body after digestion] and a precursor form, beta carotene [raw form, which gets converted to retinol for absorption].

Function

The primary function of vitamin A is maintaining good night vision. This is done by maintaining the cornea and epithelial cells of the eyes. For instance, when you go from a well lit room to a dark room, vitamin A helps you to adjust to the darkness.

The secondary function is bone growth, reproduction and health of the skin and mucous membrane. It is also a good source of antioxidants; protecting the body from harmful free radicals, which in turn may help to reduce the risk of certain cancers.

Deficiency symptoms

Deficiency usually starts with malnutrition or fat malabsorption. They may sometimes be accompanied by protein and zinc deficiencies. Usually our body has the ability to store a year’s supply in it. Therefore, the deficiency symptoms do not start immediately after the losses begin.

Firstly the skin and the mucous membrane functioning starts getting affected, leading to dried and flaky skin. The cornea starts hardening and vision gets disturbed leading to a condition called xerophthalmia. In children, growth may get affected and wounds healing may take longer to heal. The most common deficiency symptom is night blindness.

Daily requirement

Vitamin A is measured in micrograms [µg]. Recommended Dietary Allowance [RDA] for vitamin A [retinol] is 1000µg for males and 800µg for females.

Sources of Vitamin A

Foods like sweet potato, red pepper, watermelon, eggs, chicken liver, carrots, spinach, papaya, apricot, mango, peas and oatmeal are rich sources of retinol. The precursor form maybe needed through supplements, if required.

Supplementation

Additional supplementation maybe required in extreme cases as per the doctors’ advice. If you are pregnant or plan to get pregnant, do not start with vitamin A supplements until prescribed by the doctor.

Toxicity

Excessive intake of vitamin A during pregnancy could lead to foetal abnormalities; in normal adults the problems could vary from mild dermatitis to haemorrhage or liver damage.

Vitamin D

Vitamin D, also known as calciferol, is required for the absorption of calcium and phosphorous and helps avoid osteoporosis and rickets. Vitamin D also helps the neuromuscular system, the immune system, and reduces inflammation.

Function

The main function is formation of healthy bones, teeth and cartilage. Vitamin D along with correct doses of calcium, helps in preventing osteoporosis [brittle and porous bones].

Deficiency symptoms

Vitamin D deficiencies are similar to calcium deficiencies. The bones become brittle and bend with body weight, if the person is overweight or obese. Also in some cases, deformities of the spine, thorax or the pelvic muscle may set in. Lack of vitamin D can also damage the muscular and the nervous system.

Daily requirement

Vitamin D is also measured in micrograms [µg]. If you see it labelled in IU then one µg = 40 IUs. RDA is 5-10 µg/day as per the age.

Sources

The best source of vitamin D is sunlight. One should make it a point to sit in the morning sun for 10 minutes for better vitamin D absorption every day. Some foods rich in vitamin D are cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk, and also some fortified products like vitamin D fortified milk, cereals, and juices.

Supplementation

Those who are unable absorb sunlight because of sickness or climatic conditions should start supplementation. Vitamin D supplements are available readily through chemists/medical stores. They should also be taken during pregnancy and menopause to avoid osteoporosis or rickets. They are usually available through doctor’s prescription.

Toxicity

Hypercalcaemia [high levels of calcium and vitamin D] is common with higher doses of vitamin D. It could lead to stone formation in the kidney or demineralisation of the bones.

Vitamin E

Also known as tocopherol, vitamin E is a good source of antioxidants and helps with the immune system and the repair of our DNAs.

Function

Its antioxidant properties prevent the body against free radicals. Vitamin C also helps make red blood cells, stabilise the cell membrane and regulate oxidation reactions.

Deficiency symptoms

Vitamin E deficiency is rare, however, lesser levels of vitamin E in the blood could lead to erythrocyte haemolysis [destroying red blood cells] and breakdown of the red blood cells. In some cases, problems related to the nervous system could arise and/or cause anaemia [in premature infants].

Daily requirement

Vitamin E is measured in milligram [mg]. The RDA for males is 10mg and females are 8mg.

Sources

Vitamin E gets readily destroyed by heat and therefore it is better available through natural sources. Its common food sources are vegetable oils like soy bean and wheat germ, nuts, kiwi, broccoli, green leafy vegetables and certain fortified cereals.

Supplementation

It may be required during pregnancy, lactation and for menopausal women and the requirement could differ from person to person.

Toxicity

Problems due to excessive intake of this vitamin are rare, compared to vitamin A and D. But in some cases excess intake could lead to blurred vision, headache, gastrointestinal distress, fatigue, weakness.

Vitamin K

This vitamin is the most important of all the fat soluble vitamins. The name K comes from a German word, koauglation. They are synthesised by the bacteria in our gut/throat.

Function

The most important function of this vitamin in our body is to clot blood. It also helps in maintaining bone health to reduce the risk of osteoporosis and also in kidney metabolism.

Deficiency symptoms

If vitamin K is missing, blood cannot clot, which could lead to hemorrhagic disorders or a deficiency known as coagulopathy. This is a rare deficiency, however, it may be seen in babies, as the bacteria required for synthesis are absent in the digestive tract. The reason for deficiency in adults could be due to obstruction, malabsorption or certain liver diseases. People with vitamin K deficiency should avoid getting bruised or should consult the doctor before undergoing any surgery or dental work.

Daily requirement

The research is still on for the actual requirements, but on an average, 1µg [microgram] for every kilogram of weight/ day is recommended for normal blood clotting.

Sources

Vitamin K is found in green leafy vegetables like spinach, turnips, broccoli, brussels sprouts, cauliflower, soy beans, and some percentage through milk. Our body is the best source to produce this vitamin through the gut bacteria, but most of the times it gets partially stored in the liver and partially absorbed. Thus, it is important to take it through food and supplements.

In newborns, the first breast feed [colostrum], which is rich in vitamin K, helps in increasing the infant’s immunity levels and helps to build in the gut bacteria.

Supplementation

In cases of deficiency, supplementation is extremely important under medical supervision. Vitamin K injections are administered in extreme cases.

Toxicity

Chances of toxicity are rare in the case of this vitamin, however in some cases, it may occur on account of taking water-soluble substitutes for vitamin K. Symptoms could be red cell haemolysis, jaundice or in extreme cases brain damage.

Finally, all vitamins and minerals if taken in the correct amounts, are beneficial to our body. The correct dosage can be determined by your doctor/ dietician depending on the need. Do make it a point to supplement your diet with all the good sources of A D E K vitamins.

Last updated on 1^st October 2019

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