– The best time to eat fruit during the day: finding out maximizes the benefits
An apple a day can keep the doctor away, the old adage goes, but only if it is consumed at the right time, we would add. Nutritionists agree that the right time to eat fruit is as important as the fact of eating it, to ensure it is properly digested by the body.
According to nutritionist Shikha Agarwal, the best time to eat fruit is before sunset: «This choice aligns with the body’s natural rhythm, promoting digestion and improving the absorption of nutrients during hours of activity. Assuming consistently the right fruit at this time can contribute to a healthier lifestyle, maximizing the benefits of what you are consuming» explains the expert.
Why you shouldn’t eat fruit on an empty stomach
The choice of eating fruit on an empty stomach, especially as the first meal of the day, can cause a rapid increase in blood sugar levels, warns Agarwal: «For a more balanced start to the day, consider eating fats or proteins before fruit. This not only helps stabilize blood sugar, but also ensures sustained energy levels throughout the morning.»
Similarly, the expert warns against the habit of consuming fruit immediately after a large meal: “When the calorie requirement is already satisfied, this could lead to the conversion of fructose into fat reserves to be used later.”
How to integrate fruit into your everyday diet, from morning to evening
To ensure that nutrient levels remain constant from morning to night, it is useful to consider the type of fruit you consume. Below, Agarwal shares his guide to ideal fruit intake throughout the day:
Morning
Start your day with a boost of energy and antioxidants by choosing fruits such as citrus fruits rich in vitamin C, of potassium and water, two fundamental elements for maintaining the hydro-saline balance in the body, berries and bananas, which have a high fiber and potassium content, are satiating and excellent for intestinal transit and heart health, and provide essential nutrients for energy. Caramelized apples, which promote intestinal transit and act as an anti-inflammatory, can also be a good choice to start the day.
Sera
At this time of the day, it is good to opt for fruits that aid digestion without weighing down the gastrointestinal system before going to bed. The Apples and pears, both rich in fiber, are excellent choices for the evening.
Night
If you really like eating fruit late in the evening, consider types with potential sleep-inducing properties. The cherries, the caramel apples, and the kiwis, known for their melatonin content, can help you drift off into a deep sleep when your head hits the pillow. Kiwi, in particular, acts on problems related to swelling due to the high content of soluble and insoluble fibre, while the high quantity of vitamin C helps fight tiredness and mental fatigue.
«Remember to always favor local and seasonal fruit to guarantee maximum nutrition with fresh products and therefore rich in nutrients», concludes the nutritionist.