Fruits and vegetables: the golden rules to consume them at best

They are healthy foods, but they must be taken with criterion especially by those who have some health problems.

That fruits and vegetables are good for you and that we must try to supplement our diet as much as possible with fiber and vitamins everyone knows by now. What is not always said, however, is in what quantities it is good to take them and what attention to pay in case of particular diseases, chronic or acute.

“In general it would be good to respect the rule of five portions a day – explains Alessia Bruno, nutritionist biologist. But be careful to really alternate fruits and vegetables. Especially with the arrival of summer, in fact, we tend to take mainly fruit, which tend to be more practical and tasty. On the other hand, the part of fiber contained in vegetables is also fundamental».

On the portions, it depends on the lifestyle, but there are no maximum limits: “We all stop alone before ingesting toxic amounts of a food. A portion can also be replaced by a centrifuged, as long as it mixes fruit and vegetables, otherwise only sugars and vitamins are taken, but not fiber».

Better at the beginning of the meal

During lunch or dinner we can eat a couple of portions of vegetables and fruits. The tendency, however, is to consume the latter at the end of the meal. Instead, it is better to peel an apple as soon as we sit at the table: “In this way digestion is facilitated and we do not overload ourselves with sugars at the end of the meal”, explains Alessia Bruno.

This aspect becomes even more important for those suffering from gastroesophageal reflux; In this case you should also try to limit raw fruits and vegetables (because they are rich in water) and some particularly acidic foods, such as citrus fruits and tomatoes.

Watch out for portions

Among those who should pay particular attention to the amount of fruit and vegetables there are diabetics: “Until some time ago these people were almost completely removed from fruit – recalls Bruno. This indication is now outdated, but some very sugary products must be constantly monitored».

To be eaten in moderation for example persimmons, grapes and, among the tubers, potatoes. Also pay attention to the portions of cooked fruit and vegetables, as cooking increases the availability of rapidly absorbed sugars.

Another category of people who should pay particular attention to the portions are hypothyroids: vegetables such as cabbage, cauliflower and broccoli have a slowing effect on the thyroid.

Also in this case it is not necessary to eliminate these foods from the diet, but it is necessary to keep them under control.

Those who follow anticoagulant therapy with anti-vitamin K drugs may have interactions with green leafy vegetables, which contain vitamin K. “Also in this case, the indication is no longer to eliminate it from the diet, but to avoid the “swings”: established a quantity, we tend to always follow that”.

Seasonal or frozen?

Seasonal fruit and vegetables are harvested when ripe and arrive quickly on our tables. “By finishing the ripening process on the plant or on the ground – explains the nutritionist – seasonal fruits and vegetables are more digestible. Because of this, some people may have noticed that they tolerate tomatoes from their garden, but not the industrial pulp bought at the supermarket. Without being too rigid, it would be a good idea to know the seasonal calendar at national level» suggests the expert.

Given that the consumption of fresh is always preferable, we can count on a valid ally when we are in a hurry: the freezer. “Frozen vegetables are not to be demonized and are a valid alternative because they manage to maintain a good nutritional level – observes Bruno. In fact, it is better to consume frozen vegetables rather than keeping a fresh food in the fridge for days on end».

Of course, our palate could be affected, which will perceive frozen foods less tasty than fresh ones.

Beware of grapefruit

While portion monitoring is recommended for many diseases, grapefruit is completely discouraged for interaction with certain drugs such as cholesterol-lowering statins and birth control pills.

“In these cases, a squeeze is enough to vary the activity of the drug and alter its toxicity. For these reasons it is usually not recommended for those who take these categories of medicines» explains the nutritionist.