"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar."
The CrossFit motto. Yes, as a regular human being, the majority of your calories should come from meats and vegetables. Nuts and seeds are important for hormone function, you should eat those too. Starches are needed for exercise performance so, they shouldn't be counted out. Sugar, best avoided in processed foods. As for fruit, that's what this blog will explain.
I've heard some state that "if you eat a banana, you might as well eat a candy bar." Fruits tend to get a bad reputation because of their high sugar content. But, research has shown the importance of fruits in normal bodily function and athletic performance. Below, I'll go over the reasons why you should eat more fruits.
- Whole Food
- Fruits contain simple sugars (glucose, fructose, and sucrose). These sugars are natural carbohydrates and free of processed ingredients. Thus, your body is able to eat fruits and enjoy the benefits without the extra additives that a candy bar has. Furthermore, fruits are full of water, contain no fat, and are high in fiber (able to feel fuller for a longer period). Eat a majority of your fruits fresh and not dried/juice because they contain even more sugars and fewer, nutrients.
- High in micronutrients and phytochemicals
- Our bodies need micronutrients and phytochemicals to fight off free radicals, illnesses and promote optimal health. Some important vitamins are vitamin c, B1, B3, B6, calcium, iron, and more. Vitamin C is a cofactor enzyme which assists with collagen maintenance and improves iron absorption, resists infections, and aids in immune function. Vitamins B1, B3, and B6 help with energy production, nerve function, muscle contractions, and hemoglobin synthesis (red blood cell creation). Phytochemicals are essential in reducing oxidative stress and fat cell production.
- Improve digestion
- Eating fruits assists with gut microbiome transformation. Combined with being high in fiber, eating fruits low in fructose helps with controlling gas and bloating. Fruits to eat are berries, oranges, grapefruits, and bananas. Avoid apples, pears, and mangoes.
- Enhances Exercise Performance
- Simple carbs/sugars are great to ingest pre-exercise. The reason is that your body is able to utilize the carb source for energy without a long digestion process. Some options would be raisins, bananas, dried fruit (in moderation), and berries. Fruits are also important in maintaining energy levels during longer, strenuous bouts of exercise to keep your glucose stores high and prevent fatigue.
To sum things up, eat your fruit! Fruits are healthy, taste good, and are full of micronutrients. With any type of food, moderation is important, same thing with fruits. However, do pick a banana over a candy bar next time you're given the choice- your body will thank you.
- Coach Karina- BS, Kinesiology, CF L1, USAW Sports Performance Coach
References
Gastlu, D., MS, MFS, & Hatfield, F. C., PhD. (2018). Sports Nutrition. Carpinteria, CA: International Sports Sciences Association.
