Fruit 400 g Woman +0.35 years Man +0.44 years
Fruit 400 g Woman +0.35 years Man +0.44 years
What is your first memory of fruit and berries? True luxury is to go out into the garden and pick strawberries for dessert or pick wild raspberries and blueberries in the forest and enjoy the common law. Grandma picked cloudberries on the bogs. I found a whole field of cloudberries in Sarek and field berries by the Lule River. Summer is a handful of cranberries or field berries.
Today, star restaurants have gardens where they proudly grow fruit and vegetables. When I interviewed 3-star Guide Michelin chef Thomas Bühner, he hailed farmers as heroes. Gain an increased understanding of quality and buy from the growers at a better price. Become involved in cooperative farms and have organic fruit boxes delivered to your home.
Try new fruits. The champagne fruit Babaco is related to papaya and has carbonated flesh. The durian from Asia is the smelliest fruit. In the past, watermelon was a portable water source on long expeditions. A strawberry has 200 seeds on the outside and more vitamin C than an orange.
The Yubari melon is the world’s most expensive fruit. The living thing that shines the most on earth is the fruit pollia condensata. An apple tree can produce 400 fruits. There are 7000 varieties of apples, and they float in water thanks to their 25% air content. Antioxidants in orange protect our skin against aging.
Over 10 Nobel Prizes have been awarded in chemistry, physiology, or medicine to scientists and doctors for their work in vitamin research.
Christiaan Eijkman from the Netherlands received the Nobel Prize for discovering the importance of vitamins for health and disease prevention. In the 1890s, he studied the disease beriberi in Java and found a link between a diet lacking rice bran (the bran containing vitamins was removed for shelf life) and high doses of beriberi. It was a milestone in understanding vitamins, which did not get their name until 1911.
Conversely, those who ate a minimum of two servings of whole fruits such as blueberries, grapes, and apples per week had a 23% lower risk of type 2 diabetes about people who consume less than one serving per month.
Muraki, I., et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013 Aug 28;347:f5001.
Eating more fruits and vegetables improves blood sugar control in people with diabetes.
https://pubmed.ncbi.nlm.nih.gov/23561067/
Many people cut back on fruit, given its sugar content, but studies show that eating whole fruits has minimal effect on blood sugar.
https://pubmed.ncbi.nlm.nih.gov/18996880/
Fiber in fruit slows digestion and absorption of sugar, improving blood sugar control.
https://pubmed.ncbi.nlm.nih.gov/1663443/
https://onlinelibrary.wiley.com/doi/full/10.1111/j...
https://jn.nutrition.org/article/S0022-3166(22)095...
Fruits contain polyphenols that improve blood sugar control.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC48524...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC28711...
Decreased levels of inflammation and oxidative stress in people with diabetes have been linked to increased consumption of vegetables and fruits.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC26069...
All fruit is different, so people with diabetes should choose suitable fruits and berries. Berries are low in carbohydrates, so blackberries, raspberries, blueberries, and strawberries are good.
Consume fruit as part of a well-proportioned diet, unlike Steve Jobs’s diet of only apples. Can “too much” fruit be harmful? Fruit is filling, and it isn’t easy to eat large amounts. In a small study, people ate 20 servings (1.6 kg) of fruit per day for several months with no ill effects – on the contrary, it showed health benefits.
https://pubmed.ncbi.nlm.nih.gov/5573330/
A Harvard study of 110,000 people whose diet and health have been studied for fourteen years found that Compared to those who ate less than 1.5 servings of fruit and vegetables daily, those who ate at least eight servings a day had a 30% lower risk for heart attack or stroke.
Hung HC, Joshipura KJ, Jiang R, Hu FB, Hunter D, Smith-Warner SA, Colditz GA, Rosner B, Spiegelman D, Willett WC. Fruit and vegetable intake and risk of major chronic disease. Journal of the National Cancer Institute. 2004 Nov 3;96(21):1577-84.
One study found that people with high blood pressure who started eating plenty of fruits, vegetables, and low-fat dairy products reduced blood pressure as powerfully as medication had.
Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH. A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine. 1997 Apr 17;336(16):1117-24.
It may be that certain types of fruits and vegetables protect against certain forms of cancer. A 22-year study found that those who ate the most fruit during adolescence (3 servings/day) compared to those who ate the least (0.5 servings) had a 1/4 reduced risk of getting breast cancer.
Farvid MS, Chen WY, Michels KB, Cho E, Willett WC, Eliassen AH. Fruit and vegetable consumption in adolescence and early adulthood and risk of breast cancer: population based cohort study. BMJ. 2016 May 11;353:i2343.
Fiber and water in fruit keep you full. Apples and citrus fruits are remarkably filling. You get full after an orange - but can drink large amounts of orange juice.
In studies it was found that greater consumption of vegetables and fruit over 24 years was more likely to lose weight than eating the same amount or reducing intake. Berries, apples, pears, soy, and cauliflower produced weight loss. Starchy vegetables such as potatoes and corn cause weight gain.
Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.
The study “Estimating the impact of food choices on life expectancy” shows that if you increase your fruit intake, you live longer (but not that much as we already eat quite a lot of fruit). Example (see your numbers on sworddiet.com) of longer lifespan with 400 g of fruit per day for 20 year old consuming 2322 kcal: Woman +0.35 years, Man +0.44 years.
Fadnes LT, Økland J-M, Haaland ØA, Johansson KA (2022) https://journals.plos.org/plosmedicine/article?id=... Estimating impact of food choices on life expectancy: A modeling study.) https://food4healthylife.org https://priorityapp.shinyapps.io/Food/
Tip: Variety is as important as quantity to get all the nutrients. There are at least nine families of fruits and vegetables with hundreds of different nutrients.
Eat different types and colors of plants to create beautiful meals and give your body a healthy mix. Fruit is nature’s fast food – natural, fast, and cheap. Try new ones fruits and serve a colorful fruit salad for dessert.
Frozen fruit is picked when it is at its ripest, is cheaper, and provides just as good nutritional value as fresh. Frozen fruit is pre-cut, saves time, lasts longer, and reduces food waste.
Be careful with dried fruits, which are less filling and have more fruit sugar and less sensitive nutrients like vitamin-C. 20% of our food is used to fuel the brain - fuel it with the best possible fuel, just like a space rocket or Formula 1 car!
Display prices in:SEK
