John Myers
How much fruit a day is healthy cannot be generalized. Depending on the variety, the fructose content differs. Too much of this fructose is considered harmful. Experts therefore base their recommendations on this value.
Fruits: How much a day is healthy?
Fruit is considered very healthy because it contains many micronutrients. These include vitamins, trace elements and minerals. In addition, many varieties contain fiber. A lack of these substances leads to physical complaints such as digestive problems or tiredness.
- However, fruit also contains fructose, the so-called fructose. As with all types of sugar, excessive consumption is harmful to the body.
- Experts therefore recommend not to exceed the daily dose of 50 grams of fructose. A long-term excess promotes diseases such as diabetes, obesity and strokes.
- How much fructose fruit contains depends heavily on the variety. For example, to really eat too much fruit, you would need to eat 8 apples every day. However, the value varies greatly depending on the type of fruit. As a guide, you should eat two to three servings of fruit daily.
- However, be careful with hidden fructose. Canned or dried fruit often contains much more sugar than when it is fresh.
These types of fruit are particularly healthy
With fruits that are low in sugar, you don’t have to worry about excess.
- Red and blue berries contain little fructose. These include, for example, strawberries, blueberries, currants or blackberries. In addition, they contain many health -promoting antioxidants.
- This also applies to citrus fruits such as oranges, limes, lemons or grapefruits.
- Rhubarb, papaya and the avocado contain little sugar.
Attention: This contains a lot of fructose
There are some types of fruit that contain a particularly large amount of fructose. However, these are not unhealthy. Here you should simply be careful not to exceed the recommended amount too often.
- Dates contain the most fructose per 100 grams. The value here is 31.3 grams.
- Raisins and figs also have a comparatively high fructose content.
- Bananas have many valuable nutrients such as potassium and magnesium, but also a lot of fructose. Watch out for the crowd here.
- Even though fructose is not dangerous in moderation, there are some people who suffer from an intolerance. In this case, please speak to your doctor.
