Learn how eating fruit benefits your intestines and immunity

While the World Health Organization (WHO) recommends eating four portions of vegetables and fruits a day, some “trendy” diets advocate eliminating these foods from the diet. These movements that are taking over social media, such as the “carnivore diet” trend, are behind health problems. After all, vegetables are rich in protective compounds, and there is no shortage of research attesting to their benefits.

A review published in April in the scientific journal Food Science & Nutrition reinforces the beneficial effects of fruits for the intestine, with impacts on the immune system. “ The combination of vitamins, mineral salts and antioxidant compounds favors the intestinal microbiota”, explains nutritionist Celso Cukier, from Hospital Israelita Albert Einstein.

To top it off, many of these foods contain special fibers known as prebiotics. “They contribute to the proliferation of good bacteria,” says Cukier. Some also offer polyphenols, which also stimulate the growth of this bacterial population, especially Bifidobacteria and Lactobacilli.

This set of nutrients helps combat dysbiosis, which is an imbalance in the population of microorganisms, with a higher concentration of pathogenic microbes compared to beneficial ones. Dysbiosis affects the permeability of the intestine, allowing harmful agents to travel through the circulation and trigger inflammation and other damage.

On the other hand, there is evidence that maintaining harmony in the intestinal ecosystem promotes a boost in immunity. Among the mechanisms involved is the increase in the production of immune cells, according to recent research.

Other studies show a link between the balance in the microbiota and the regulation of the immune response, which can help protect the body against opportunistic infections, such as flu and colds.

It is worth noting that such processes only happen effectively within a healthy context, that is, with a balanced menu, physical activity, good hours of sleep and stress management.

And, as with everything in food, it is best to consume them in moderation. “Although fruits have benefits, you can’t overdo it,” says the nutritionist. He emphasizes the need for greater control for people with diabetes and kidney problems, who should be monitored by a doctor and nutritionist.

What about fructose?

In recent years, there has been a growing trend of accusing fruits of being unhealthy due to the presence of fructose in their composition. Fructose is a type of sugar that, in excess, can trigger weight gain.

But the problem isn't with the fruit itself: it has been widely used in the industry to sweeten ultra-processed products, such as soft drinks, ice cream, breakfast cereals and chocolate drinks. These are the sources of fructose that should be avoided by those who care about their health.

Fruits contain much less fructose than other products. Vegetables also contain vitamins, minerals, antioxidants, bioactive compounds and fiber, in a mixture that slows down the absorption of fructose, promoting glycemic balance.

Therefore, there is no reason to remove fruit from your menu for fear of ingesting too much fructose.

Mixed salad

Check out the benefits of some of the fruits mentioned in the study:

Banana

There are varieties ranging from the tiny golden banana to the plantain, including the apple banana, the silver banana and the dwarf banana. In addition to providing fiber, the guardians of the intestine, bananas are rich in B vitamins and minerals, such as potassium, which are essential for muscle health.

Red fruits

Strawberries, cherries, blueberries, raspberries and similar fruits are sources of antioxidants, especially anthocyanins, which are responsible for the red and purple hues of these fruits. These substances help neutralize free radicals — molecules that, in excess, are responsible for cell damage.

Citrus

The citrus group includes all types of oranges, lemons, limes, tangerines, as well as grapefruit. and the tiny kinkan. Famous for their vitamin C content, citrus fruits also contain bioactive compounds — such as flavonoids, terpenes and limonoids — that act synergistically to support the immune system.

Litter

While the peel contains insoluble fibers, which aid intestinal transit, the pulp is rich in pectin, a soluble fiber that ferments in the colon, stimulating the growth of probiotic bacteria and preserving intestinal integrity.

Papaya

A great ally against constipation, the authors highlight in the review the presence of papain, a substance that facilitates digestion. This fruit is also rich in carotenoids and vitamin C, a combo that contributes to immunity.

Pomegranate

Another fruit that is full of phenolic compounds, especially a trio of acids: gallic, ellagic and protocatechinic, which have a powerful antioxidant action and help protect cells.

Native and seasonal

Although the fruits highlighted in the research are available here, it is worth noting that Brazil has a great diversity of this food group. Jabuticaba, cashew, pitanga, tucumã, mangaba, cupuaçu, buriti and pequi are just a few examples of very rich fruits originating in our country.

In addition to seeking out these native delicacies, one suggestion is to focus on seasonality, which guarantees fresher, more nutritious, tastier food at a better price.

Source: Einstein Agency

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