Fruit Feast: Beware Excess

Lifestyles

During the summertime, the allure of sweet, juicy fruits enriched with vitamins and minerals captivates people of all ages.

However, indulging in these seemingly "harmless" fruits without restraint can lead to a condition known as "fruit disease."

While consuming fruits is undeniably healthy, there are some misconceptions surrounding fruit consumption that need to be clarified for a balanced and beneficial diet.

Four fruits need to consume moderately:

1. Lychee: Though lychee is packed with nutrients and offers various health benefits, it contains high sugar levels. Excessive lychee consumption can lead to obesity and trigger excessive insulin secretion, resulting in hypoglycemia.

To avoid complications, it is best to limit daily lychee intake to 300 grams for adults and no more than five for children. Eating lychee on an empty stomach is not recommended; pair it with a green bean soup or fresh lychee dipped in saline water for a chilled and enjoyable experience.

2. Durian: Dubbed the "king of fruits," durian is indeed nutritious, but overindulgence can lead to weight gain and aggravate digestive issues, causing inflammation and acne breakouts. A daily intake of 100 grams of durian pulp is advised.

Individuals with diabetes, hypertension, or alcohol consumption should avoid durian to prevent potential toxic reactions.

3. Watermelon: Often considered a top choice for beating the summer heat, watermelon is a refreshing treat. However, it is cold food and may not suit individuals with a naturally cold body.

For others, overeating watermelon can strain the spleen and stomach, leading to indigestion or diarrhea. To strike a balance, consume half a normal-sized watermelon per day. Store cut watermelon in the refrigerator for no more than 12 hours, ideally not exceeding 24 hours.

4. Peach: While peaches can help lower blood pressure and have a warm, sweet, and sour taste, consuming too many peaches, especially the harder variety, may cause digestive system dysfunction, leading to bloating, abdominal pain, and constipation.

To mitigate these effects, consider rubbing the peach skin with salt before rinsing it or boiling the peach before consumption. Individuals with digestive issues, children, and the elderly should not consume more than two peaches a day.

Tips for healthy fruit consumption:

1. Fruits should only supplement meals, not replace them. Long-term fruit consumption without proper meals may elevate blood sugar levels, leading to obesity and lower metabolism.

2. Fruits with organic acids or proteases, such as oranges, papayas, and kiwis, can irritate the stomach's mucous membrane when consumed on an empty stomach. Consuming fruits before meals is preferable to consuming them after at least an hour.

3. For the average person, a daily intake of 200 grams to 350 grams of fresh fruit is recommended.