Khaberni - Amid the increasing focus on a healthy lifestyle, experts affirm that fruit is not just an optional dietary choice, but a fundamental element for maintaining the health of the body and preventing diseases, provided it is consumed in the proper amounts daily.
Dr. Sudhir Kumar, a neurologist, believes that the common belief that "an apple a day keeps the doctor away" does not accurately reflect reality, pointing out that the minimum required consumption of fruit is much higher to maintain a healthy metabolic process.
In a post on the platform "X," he clarified that many view fruit as an optional snack, while scientifically, it is classified as an essential part of the diet, stating that improving health starts with understanding the ideal quantity supported by evidence.
The recommended daily amount
According to Kumar, the ideal amount of fruit intake ranges from two to three servings daily, where two servings are the recommended minimum for healthy adults.
One serving equals one medium-sized piece of fruit like an apple or banana, or half a cup of berries.
He noted that the upper recommended limit ranges from four to five servings daily, where additional health benefits cease at this point, explaining that there is no direct harm in exceeding this amount, but it is better in this case to increase the consumption of vegetables.
Multiple health benefits
The doctor highlighted a range of health benefits associated with regular fruit consumption, including:
Supporting the reduction of harmful cholesterol levels (LDL) thanks to fibers.
Regulating blood pressure due to its richness in potassium.
Reducing the risk of heart disease and stroke by an amount that may reach 10–15%.
Conversely, he warned against neglecting fruit consumption, pointing out that it is one of the most important dietary factors linked to global mortality, noting that a decrease in its consumption could lead to chronic inflammation, gut health disorders, and an increased risk of developing type 2 diabetes.
Kumar also dispelled concerns about the sugars contained in fruit, affirming that eating whole fruit does not increase the risk of diabetes, but may help prevent it.
He explained that fruit differs from added sugars in processed foods because it contains fibers that slow down the absorption of sugar in the body, preventing a sudden spike in insulin levels.
