IMPORTANCE OF FRUITS AND VEGETABLES
IMPORTANCE OF FRUITS AND VEGETABLES
Fresh and healthy fruit for the body' is a common phrase found everywhere. The media always emphasizes the importance of fruit intake with vegetables, experts also mention the benefits of fruits and guide them as a natural prescription and remedy. This social perception has spread to all, has been educated from parent to child, and has long been a truth beyond generations. Because of that, nobody even doubts whether the fruit is really good for the body. But someone has to question it. Are fruits really good for health?
Our enemy is the food we ate. The days when I became sick because I couldn't eat it have passed a long time ago, and now I am sick when I get sick. Diseases such as obesity, diabetes, cardiovascular disease, and cancer caused by food make our society sick, and the media reports sickly and continuously on a regular basis.
So what are the foods that make us sick? You might think of fast food, processed food, etc., but the best enemy is'sugar'. Sugar is the root of the panacea. The link between sugar intake and modern people's disease is well known. The World Health Organization (WHO) agrees. The recommended daily intake per WHO is 5% of the total calories per day for an adult male, meaning that you can consume 25g of sugar when you consume 2,000kcal nutrients per day. 25g is a very small amount, equivalent to about 5-6 teaspoons. For children, this is less.
It is often said that the sugar content of fruits is a natural sugar. Really?
Fruit is made up of glucose and fructose. The content varies depending on the type of fruit, and also varies depending on the degree of ripening. Glucose and fructose contain the same number of carbon, hydrogen, and oxygen atoms, but the structure of the molecule is different, so they undergo different metabolic processes in the body. Here,'fructose' is commonly referred to as fruit sugar, and is called natural sugar. In fact, recent studies have shown that fructose is worse than glucose.
Fructose is more than 99% transferred to the liver for processing. Fructose absorbed by the liver is not used to break down into the energy available to the body like glucose, but is mainly used to make fat. In particular, when you take glucose and fructose together like fruit, fructose is converted into fatty acids and triglycerides without exception. It causes fatty liver, destroys liver cells, increases liver levels and increases LDL-cholesterol, causing arteriosclerosis.
In the case of glucose, when the concentration in the blood increases, it releases hormones that promote insulin secretion and feel fullness in fat cells, making the stomach or pancreas feel hungry. However, since fructose does not promote insulin secretion, hormone secretion is not regulated, which causes a feeling of hunger and satiety, so eating food does not make you feel full and feels the desire to eat more. It is also related to the fact that once you start eating fruit, you eat it in a box.
In addition, not all of the fructose is absorbed in the small intestine, but part of it goes to the large intestine and is decomposed by E. coli, causing the stomach to swell as the gas becomes cold and the stomach swells. In severe cases, it can cause irritable bowel syndrome
Dr. Gary Fettke, an orthopedic surgeon in Australia, said in a lecture that fruit is no different from candy in a tree. As such, fruit can be a favorite food that everyone is not wary of.
Photo credit: Getty Images Korea
[Fruits are no longer natural]
As the term seasonal fruit becomes colorless, fruits are increasingly being sold regardless of weather and time. This is the modern fruit. Fruit is no longer'natural'. Being manufactured. Anyone who has experience of growing and eating fruit on their own will understand this. Fruits grown by yourself are never as sweet as those sold at supermarkets.
Humans are manufacturing fruits to obtain sugars that cannot be obtained naturally. The intention is to increase sugar content so that sweet fruits are distributed throughout the year. Because of its high sugar content, it may be a bit of a shock to someone who eats fruit instead of soda, but the sugar in fruit is no different from coke. Coca-Cola contains 10.8g of sugar per 100ml. When looking at the sugar contained in 100g of fruit, orange contains about 9g, grapes about 14g, and apples 12g. Of course, the glycemic index (GI), the rate at which blood sugar rises after ingestion, may be lower in fruit than Coca-Cola, but sugar is sugar anyway. There are even more fruits with more sugar than coke. The same goes for fruit juice. There is no fiber and sugar is as high as coke.
Fruits produced through improved varieties have good merchandise as well as sugar content. In the case of fruits containing a lot of fiber, the storage period is short and the wounds can be easily damaged during transportation. Also, many chemicals are used from sowing to harvesting. Few fruits in circulation do not undergo any chemical treatment. Older adults often say, "Fruit is not to eat." In fact, these days, fruits are usually harvested as green fruits for transportation, and then it is also common for them to be processed through chemical treatment. Most of the chemicals are added to the juice making process and the jam making process, and especially in dried fruits, the sugar content is high and the chemical dyeing for preservation is common.
So is fruit a food with no benefit? Not like that. It also contains good nutrients such as antioxidants, vitamins, minerals and vegetable nutrients. However, it is worth considering whether it is legitimate to advertise that fruits are beneficial because of these ingredients.
First, antioxidants contained in fruits have the effect of lowering the level of inflammation and preventing body aging. But think about it. Would it be wise to eat foods that contain antioxidants to lower inflammation? Or is it wise not to eat foods that cause inflammation? Sugar can be a major cause of inflammation in the body. In other words, eating less sugar may be more beneficial. In addition, antioxidants are found in more coffee and dark chocolate than fruits.
Also, although it is commonly known that fruits are rich in vitamins and minerals, there are many foods that actually replace fruits. When comparing vitamin C content, spinach and broccoli contain 5 times and 20 times more vitamin C than apples, respectively. Vitamin A and vitamin K are found in green leafy vegetables, and vitamin E is also found in avocados and green-yellow vegetables. Vitamin D is hard to find in fruits or grains.
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