Benefits of high fruit consumption

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Hello,
Eating fresh fruit twice a day has many health benefits:

Fruit is refreshing and low in energy.
Fruit acids and the high water content of many fruits are responsible for the refreshing effect. Due to the high water content, most fruits (apart from bananas and avocados) are also low in calories.

A 150 g apple as a snack has 80 calories; a 17 g chocolate bar has 85 calories. If you compare the energy content of various sweet snacks with the usual portions of fruit, it becomes very clear that a portion of fruit offers much more mass than a sweet snack. Sweet snacks should really only be enjoyed in small portions.
Fruit provides vitamins and minerals
Citrus fruits, strawberries, kiwis, blackcurrants, guavas and papayas have a high vitamin C content. In addition, fruit contains an average of 10-30 mg vitamin C per 100 g (recommended daily intake = 100 mg). In addition, fruit provides B vitamins (avocados, bananas) as well as carotene (precursor of vitamin A) in apricots, mangoes and melons.

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Essential minerals in fresh fruits are potassium (bananas), sodium, calcium, phosphorus, magnesium (berries, bananas, papayas), iron (berries) and folic acid (berries, cherries, grapes, oranges, avocados). The vitamins and minerals mentioned are contained very differently in the individual types of fruit. This speaks for a varied consumption of fruit.

Fruit contains fibre
fibre in fruit ensures a good level of satiety and aids digestion. About 21% of the daily intake of dietary fibre comes from fruit. The dietary fibre content of individual types of fruit varies greatly. Notable amounts per 100 g include apples (2 g), bananas (2 g), berries (up to 5 g), kiwis (4 g) and nuts.

The main components of dietary fibre in fruit are water-soluble pectins (apples) and water-insoluble cellulose.

Fruit provides quick energy through easily digestible carbohydrates.
The energy content of most types of fruit is determined by the sugar content of the fruit.
. Fruit sugar (fructose) and dextrose (glucose) are the main sugar components in fruit.
sugar components in fruit. They are rapidly absorbed by the body
and therefore provide quick energy. Fruit can satisfy the need for sweets.

However, very sweet fruits with a low fibre content also cause a rapid drop in blood sugar levels.
rapid drop in blood sugar levels and a renewed feeling of hunger.

Fruit protects health through its content of secondary plant substances
Phytochemicals are various substances found in small concentrations in fruits and vegetables. Phytochemicals are effective in the prevention of various diseases. Research over the last decades has shown numerous indications of a protective effect against infections, cancer and cardiovascular diseases with a high consumption of plant-based foods.

The strong colour and taste of fruit are considered to be signs of a high content of secondary plant substances. A colourful mixture of many different types of fruit and vegetables is currently considered the best way to take advantage of the protective effect of secondary plant substances.
source: http://www.aid.de/ernaehrung/5amtag