When Should You Eat Fruits To Obtain The Maximum Benefits?

It is no secret that eating fruits is good for you – they have great nutritional value and are packed with vitamins, minerals, antioxidants, and fibre. But is consuming a bunch of fruits at any time of the day enough to ensure that you are getting all the nutrition? Or is there a particular time of the day to eat fruits? 

When to eat fruits?

After you Wake Up

Wondering what to include in your breakfast menu? It’s easy – plenty of fruits!

Research suggests that due to high fructose content, the best time to eat fruits is in the morning after your body has been rested through the night and needs a quick boost. Moreover, since fruits are easily digestible and broken down into vital nutrients, you should always eat them right before you need the energy to start your daily activities.

Nutritionists also recommend eating fruits on an empty stomach if you wish to obtain the maximum benefits. This provides your body with the best concentration of minerals, vitamins, and other beneficial compounds, and in turn, helps in detoxification and weight loss. 

In Between Meals

Do you like snacking between meals? Well, we all do! Eating fruits in between your meals is a great habit. Because this is the time when your body digests the food quickly and secretes different enzymes to digest the fruits. Besides, they keep you full for long, so you do not feel hungry in between your meal hours. A plateful of fruits topped with nuts and seeds make for an excellent snack!

According to the research, women reported that the intensity of pain due to Irritable Bowel Syndrome (IBS) was decreased by daily banana consumption before meals. In my experience, kiwi fruit may be useful as well. From my knowledge, bananas and kiwis are well known for their antioxidant properties that may help some persons with IBS feel better and have better digestion.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

When should you avoid eating fruits?

Want a good night’s sleep? Don’t eat fruits before sleeping! Consuming fruits right before bedtime can spike your blood sugar levels and keep you from getting proper sleep at night.

Avoid combining your bowl of fruits with your meal, as it will slow down the process of digestion. You should wait for at least an hour or two after having fruits to allow your body to absorb the goodness out of them. 

Fruits you must consume regularly

Now that you know the best time to eat fruits, are you wondering which fruits you should eat regularly to stay healthy? While most fruits are enriched in vitamin C, a few others offer vitamins E, K, B6 and B5, as well as folate and potassium. By mixing the fruits listed below, you can get all the nutrients your body needs.

It is ideal to refuel with nutritious carbohydrates minutes before working out. I suggest eating an apple or a banana preferably five to ten minutes before your workout. This will help your muscles to replenish the fuel you’ve used. Of course, you should also drink water to replenish the fluids you lost while perspiring.

Dr. Rajeev Singh, BAMS

Some of the Most Nutritious Fruits you Should Aim To Eat Daily

• Apples
• Kiwis
• Strawberries
• Oranges
• Watermelons
• Papayas
• Bananas
• Guavas

Eating fruits at the times given above will ensure that you obtain the maximum benefits from them. So, what are you waiting for? Go, grab some fruits and stay healthy!

A few foods consumed prior to a meal aid in overcoming the side-effects of excessive digestive fire and have a soothing and cooling effect. I recommend having small pieces of amla at the beginning, middle, and end of your meals.

Dr. Smita Barode, B.A.M.S M.S.

Healthy Fruit Snack Recipes

Fruits can either be eaten raw, made into juice, pulped or added to smoothies. However, eating them raw gives the added benefit of having roughage and fibres in your diet. Here are some healthy fruit snacks made using various fruits. These offer myriad flavours – sweetness, tanginess and all that helps to elevate your taste buds. These easy fruit snacks recipes can be made and served any time of the day.

1. Apple Banana and Date Salad

• Ingredients: 2 cups apple cubes (unpeeled),  ½ cup sliced banana and 1/4th cup chopped dates (khajur).
• To be mixed in dressing: 14th cup readymade pineapple juice,  ½ cup lemon juice, 1/4th cup lemon rind, 1/4th mustard powder, 1 tbsp sugar, salt to taste.
• Preparation: Combine all the ingredients along with the dressing mix. Give it a good toss and serve immediately.

2. Pear and Pomegranate Salad

• Ingredients: 1  ½ cup pear cubes,  ½ cup pomegranate, 3 tbsp pomegranate juice, 1 tbsp olive oil, 2 tbsp lemon juice, 3/4th tbsp honey,  ½ tbsp mustard powder,  ½ tbsp freshly ground black pepper, salt to taste.

Preparation:

• In a bowl, add olive oil, lemon juice, honey, mustard powder, salt, pepper and mix well. Set it aside.
• Combine the pear cubes, pomegranate and pomegranate juice in a separate deep bowl and toss well.
• Add the prepared dressing that you had set aside and toss well.
• Serve the salad immediately.

3. Apple Banana Steel Cut Oats

• Ingredients:  ½ cup chopped apples, 1/4th chopped banana,  ½ cup soaked and cooked steel-cut oats, 2 tbsp applesauce,  ½ cup almond milk, 2 tsp chopped walnut, 1/4th tsp vanilla essence.

Preparation: 

• Combine all the ingredients in a deep bowl except apples, bananas and walnuts.
• Pour this mixture in a serving salad bowl and top it off with apples, bananas and walnuts evenly over it.
• You can either serve immediately or chill in the refrigerator for 2 hours and then serve.

Also Read: 10 Low GI Fruits for Diabetics To Include in Their Diet

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