"An apple a day keeps the doctor away" is one of the most famous English proverbs in the world and has been adopted in many other languages. Its origins can be traced back to 1866; in its present form it was published in 1913 by Elizabeth Mary Wright, wife of the philologist Joseph Wright, in the book "Rustic Speech and Folklore".
Indeed, apples are full of important nutrients, especially vitamins A, B, E and folic acid. They contain important secondary plant substances that can protect against cancer. A series of experiments at Oxford University showed that one apple a day lowers the cholesterol level in people over 50 years of age and can thus prevent cardiovascular diseases. But of course, a single apple is not enough to stay healthy. Nevertheless, fruit is part of a balanced diet. As is often the case, it’s the mix that does it.
Recently, however, statements from studies have caused a stir, pointing to the harmful effects of fruit sugar. Headline: “Fruit makes you fat”. The truth lies somewhere in between, and sweeping statements are rarely helpful.
Fruit contains a high proportion of fructose, a carbohydrate which is converted by the liver into usable energy. However, if we consume more fructose than the body needs, the carbohydrates are converted into fat and either returned to our bloodstream or stored in our cells.
The most crucial point is the time of consumption of fruit. If, for example, you eat sugary fruit such as bananas, mangoes, pineapples or grapes in the evening, i.e. at a time of low exercise or physical exertion, the body is unable to convert the energy it has absorbed and instead stores it in fat deposits.
In addition, some people may experience flatulence when eating larger portions of fruit and vegetables – an unpleasant consequence, the relief of which is facilitated by exercise.
Should you wish to eat fruit in the evening, it is recommended to choose low-sugar fruits such as grapefruit, blueberries or raspberries. If you prefer something more exotic, you can opt for papaya or guava.
As a starter in the morning, banana, mango and pineapple are a good choice; cut into muesli or as a fruit snack in between, they provide energy for the day.
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