Is it true that orange juice counteracts colds? Or that the fruit after eating fattens? Or that you have to consume fruit juices immediately after preparing them? Dr. Montse Folch —member of the faculty of the Quirón Teknon Hospital Medical Center— answers these and many other questions in her new book “Frutoterapia” (ed. Paidós), where she tries to demystify all those myths, sometimes true and sometimes false , on the fruit. It is a comprehensive comprehensive guide to the therapeutic and dietary strengths of fruits, their health benefits, and a balanced diet. Chopped, into juices, smoothies … Dr. Folch encourages the consumption of these products that contribute to improving minor disorders.
Here are some of the realities that Folch explains about fruit in his book:
- Eat fruit for dessert, get fat
False. The calories in fruits are the same if taken at any time of the day. Some dietary guidelines even advise consuming the fruit at the beginning of the meal so that we feel satiated and eat less. “It is nonsense,” says Dr. Folch. “Eating fruit is very healthy because it provides us with a large amount of vitamins, minerals and soluble fiber, which helps reduce cholesterol levels and is useful against constipation,” he explains.
- Fruit is good for the heart
True. Like other low-fat, high-fiber foods, eating fruit lowers your risk of heart disease.
- Melon is not recommended for weight loss
False. Melon is not fattening, it is one of the fruits with the fewest calories.
4. Ripe fruit is recommended for digestive problems
True. Green fruit contains more organic acids that can irritate the intestinal lining. As it matures, these acids decrease and at the same time the sugars increase. The ripe fruit is digestive and suitable for children and adults.
- When we have the flu, orange juice is good
True. Orange is rich in vitamin C, which strengthens the immune system. However, the flu is a viral disease that needs a process. Orange will help us better carry out this process and prevent relapses, but it does not cure the disease.
- Bananas can be indigestible
Right, especially if they are green. The central part of the banana is the most indigestible, because it has a lot of fiber. The same happens with the heart of the pineapple, so it should be removed before consuming.
- Smokers must take twice as much vitamin C
True. Tobacco destroys vitamin C and produces free radicals, that is why it is convenient to take a supplement of this vitamin. Better in the form of fruits.
- It is better to take fruits before eating
True. This is how gastric juices are prepared to receive food. It is a good idea to add fruit in salad or the first entree, also take it mid-morning or mid-afternoon.
- Juices should be consumed immediately after preparing them
True. When fruit juice comes into contact with air and light, oxygen accelerates its deterioration and vitamins are lost, even if we keep it in the fridge. After 20 minutes they lose 50% of their nutrients. If we buy bottled juice, we must be careful to purchase those whose packaging is not transparent.
- Fruit juice is very healthy if we take it in aid
True. The juice has a moisturizing effect on the body and is also a diuretic and laxative.
- Juices packaged and labeled as “100% natural” are totally natural
True. These juices are prepared with freshly squeezed fruits or with concentrates. Extracting the juice prevents it from coming into contact with the air and evaporates a part of the water it contains. It is packaged in tetrabrik, which preserves it from light and prevents contact with air. However, sugar is usually added. You need to be careful with that.
- The whole fruit contains the same nutrients as the juice
False. The whole fruit is used more than the juice, since the fiber is not lost. The time it takes to prepare the juice causes it to lose nutritional value. That doesn’t happen to whole fruit.
- There is no limit on the amount of fruit that is recommended to consume daily
False. The fruit provides a lot of sugar and, therefore, calories. It is recommended to consume about three or four pieces a day. A kilo of fruit (about six pieces) provides about 1,200 calories, too high an amount.
- If we suffer constipation, we must consume fruit
True. Fruit rich in fiber is recommended (plums, dates, grapes, mango, pineapple, kiwis …). In addition, we must drink a lot of liquid, preferably water, since the fiber has to be hydrated to fulfill its intestinal cleaning function.
- If we suffer from anemia, we must take orange juice
True. The vitamin C in orange helps us assimilate iron from other foods, which helps fight anemia.
