Fruit
Fruit is rich in antioxidants, vitamins, and various phytochemicals. It is also an excellent source of dietary fiber, and may help reduce chronic inflammation and regulate hormones. Increasing your fruit intake can reduce your risk of various cancers including colorectal, breast, liver, stomach, leukemia, and lung.
The level of health benefit varies by type of fruit.
- Glycemic index: for individuals looking to manage their blood sugar, glycemic index is an important indicator of nutritional profile. Glycemic Index is a numerical system that ranks how quickly carbohydrates in food are converted to glucose in the bloodstream. The GI scale runs from 0 to 100, with higher values indicating foods that cause a rapid increase in blood sugar levels.
- Anti-inflammatory properties: the linkage between chronic inflammation and cancer development is well-established. While all vegetables convey some anti-inflammatory effects, the exact level and underlying mechanisms vary by vegetable type.
- Fiber content: Fiber is important for digestive health, regulating blood sugar, and helping to maintain healthy cholesterol levels. It also helps to flush toxins from the digestive tract, and has been proven to reduce colorectal cancer risk. Just 7% of Americans are getting the recommended amount of fiber in their daily diets[2]. Adult males are recommended to consume 38 grams of fiber per day, and adult females are recommended 25 grams of fiber per day.
- Hormone regulation: this refers to the vegetable’s ability to influence the production, release, or balance of hormones in the body. This occurs through various bioactive compounds, antioxidants, and vitamins present in the vegetable. Hormones help regulate body functions such as metabolism and growth; hormone regulation ensures these processes run smoothly.
See below for a helpful summary on some of the key attributes of various fruits:
The Verdict
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