how much fruit should a vegan eat a day

How much fruit should a vegan eat a day?

Vegans should eat about 2-4 servings of fruit daily. You should eat different types of fruits so that you get all your nutrients and vitamins. All berries, especially acai berries are very good for vegans since they are packed with antioxidants. It helps keep the memory sharp and the digestive system healthy.  Also, Apples, dragonfruit, bananas, and grapefruit are equally good if taken daily. Dried apricots are a rich source of iron. Try to include these in your daily diet for maximum benefit.

  • Avocado – Eat some daily.
  • Tomato – Should be consumed in the raw or cooked form daily.
  • Apple – At least one daily.
  • Banana –  Organically grown and naturally ripened. One daily.
  • Apple: At least one daily.
  • Dried raisins or currents. A handful daily.

In addition to this including fruits such as Kiwi, mangoes, pineapples, and papayas to your diet at least once in a week is highly beneficial.

Eating a bowl of sugary breakfast cereal causes so many free radicals within two hours that the body goes into an oxidative debt. The antioxidants in the blood drop far lower than it was before breakfast. So, how many berries can you add to your cereal to make it healthier? Atleast, half a cup is an ideal quantity when added to your cereal.

Fresh fruit is proven to promote good health. So, why not make the best use of what nature has to offer and enjoy it in abundance.

Are all fruits vegan?

Yes, fruits top the list of foods that vegans can eat. And, basically, any fruit or vegetable which is grown organically is considered vegan. But, did you know, there are chances that some of the fruits could be considered non-vegan?

Let me give you some such examples.

Bananas are vegan, but to prevent them from over-ripening a pesticide known as ‘chitosan’ is sprayed. Chitosan comprises of the exoskeleton of crustaceans and eggshells.

Figs are another surprising addition to this list. Pollination of fig seeds is done by wasps which eventually get stuck to the fruits and die. The dead wasps become a part of the fruit which gets converted into protein.

Canned fruits like cherries and preparations like jams and pulps, etc, have Carmine & Cochineal, which is made from crushed insect bodies and eggs.

I am sure this new information is a shock for many vegans. There are many such foods that are part of the vegan list but are still considered non-vegan. Most times it is due to the ingredients added to the product. If there are some products that you regularly consume, then a little knowledge about its ingredients will definitely prove handy!

Do Vegans eat bananas?

Bananas may no longer be vegan anymore. Why? Bananas are sprayed by chitosan, a pesticide, made from crustacean shells. It keeps the fruit from over-ripening and turning mushy. The potassium-packed fruit which was once considered a super fruit and an answer to a vegan diet is clearly not so any more.

So, as a vegan, what can you do to consume your favorite fruit? Go for the organic version.  Farmers use natural fertilizers such as seaweed and manure. Barriers and insect predators are used to prevent them from pests. Weeds and mulch are also removed by hand. Organically grown fruit is free from chemical pesticides and is hence safer to eat.

Most people assume that since fruits such as bananas are peeled, it is safe from any sprays that have been sprayed on them. But it is not so since the sprays leach into the fruits not only through the skin but also through the soil. Studies indicate that organic produce is free from chemicals such as chitosan, making them safer for vegan consumption.

Can Vegans eat all fruit?

The best part of following a  vegan diet is you can eat as many fruits as you want. Fresh fruits are packed with minerals, antioxidants, enzymes, and phytonutrients. How does this help you? This is the good stuff that provides your body with all the nutrients, prevents diseases and lets it work at its optimum.

Add some fresh, frozen or dried fruits to your diet, and you have a variety to try out different dishes with. Add it smoothies, smoothie bowls, toppings, or any other way that you can enjoy this natures goodness. Included here is a list of some fruits which vegans can enjoy fresh, frozen or dried.

Fresh Frozen Dried
Apples Blueberries Apples
Strawberries Raspberries dates
Plums Strawberries cranberries
Pomegranate Mixed Fruit Blends apricots
Lychees Mixed Berry blends raisins
Currants Mangoes Goji berries
Kiwi Pineapples mulberries
Grapes Cherries
How to get about 1500 calories worth fruit in your diet?

Here is an example-

  • 6 medium bananas  = about 600 calories
  • 6 cups of grapes = about 600 calories
  • 12 peaches or nectarines = about 600 calories

By adding about 6-12 cups of to your daily diet can fetch you the maximum amount of benefit. It is a misconception that you can’t get the required nutrition from fruits. The essential fact to be noted is that different fruits contain different nutrients. Hence, your diet should consist of a variety of them to get the maximum health benefit.

Is eating lots of fruit bad for you?

For healthy adults eating lots of fruits is not a bad thing at all. You are unlikely to get into trouble with a fruit diet as long as it is a part of a normal diet. So what should you be concerned about if you are eating lots of fruits?. Sugar! Yes, the natural sugars in the fruits. So it a reason for concern if you are consuming lots and lots of fruits?

For answering this question, let’s look into some simple examples. A study conducted in the 1980s shows that the diet of our ancestors was dominated by fruits. And in recent times there are a lot of ‘fruitarians’, who are basically healthy people.

Fruits are rich in natural sugars, like, fructose, sucrose, and glucose, which is known to induce obesity. But its presence in fruits is not in such high contents that it can cause harm to the human body. A fruit diet in fact known to help in reducing obesity.

Whole fruits are known to reduce chances of sugar-driven diseases since they have both soluble and insoluble fiber. They work together to prevent a significant portion of the sugar from being absorbed early on during the digestive process.

Though there is a downside to too much fruit consumption. In some cases, it might lead to diarrhea.

Finally, it can be said that indulging in some fruits are better than others. But there is little evidence to say that a whole lot can be bad for you.

How much fruit should you eat in a day?

According to USDA  men should eat 2 cups of fruit per day and women should eat 1½ to 2 cups.  While the American heart association recommends at least 4 servings a day. Nutritionists have varying opinions about the recommended amount.

So how do you decide what works best for you? The answer is very simple. It varies from person to person as it depends on the number of calories that your body needs. You get an array of vitamins, beta carotene, micronutrients, antioxidants and fiber from fruits. A mix of different kinds of fruits added to your diet will fulfill your daily calorie needs.

Nutritionists recommend balancing the fruit intake to four to five servings along with a good balance of vegetable intake. Now, one serving or cup measures to the following-

1 cup of fruit= 1 cup of fruit juice or a ½ cup of dried fruit.

The simple ways to include fresh fruit into one’s diet is to snack on them whenever possible. While the canned or frozen produce can be used for making smoothies etc.

When nature has presented us with such  delectable nutrition, why not take the maximum benefit out of it.

Can you eat too much pineapple?

Too much of pineapple results in the tenderness of lips, cheeks, and tongue. Also, consuming too much pineapple cores can result in the formation of fiber balls in the digestive tract.

Hearing this makes you wonder if you should forgo eating this fruit completely, doesn’t it? Well, you don’t have to make any such sacrifices, especially if it happens to be your favorite fruit. Since this tropical fruit is packed with vitamins, enzymes, and antioxidants. It also has potassium which helps reduce salt in the blood pressure.

Pineapples help boost the immune system, strengthens bones, and helps in digestion. And, despite their sweetness, they are low in calories. A cup of fresh pineapple has only 82 calories.

USDA recommends a daily intake is 2 cups per day for men in who are 19 and above and women in the age group of 19-30. And for women in the age group of 31-50 is 1.5 cups per day.

Foods such as pineapples have high water content but have a low energy density. Such fruits keeps you full without eating too many calories, according to the Mayo Clinic website. To take maximum benefit from such fruits you can reduce the portion of other higher energy-dense foods.

Is the sugar in fruit bad for you?

The natural sugars in fruits are not harmful since they are present in very low quantities. These natural sugars are a combination of fructose, sucrose, and glucose which are in general considered to be bad for the human body. But, when consumed in the form of fruit it does not have harmful effects.

All types of sugars have the same amount of calories. But when they are naturally present in fruits or milk, there are no side-effects from consuming them. The benefits of the fruits outweigh the risk of consuming the sugar present in them. Makes you wonder why it is so, doesn’t it?  This is because fruits also contain lots of healthy nutrients, antioxidants, minerals and vitamins, and most importantly fiber.

Fiber slows the absorption of sugars into the body which reduces the spike of sugar in the blood. But for those who are watching their sugar intake, some fruits such as apples, pears, cherries, grapes, bananas, pineapples, mangoes, and kiwi have higher-sugar levels. These have more than 10 grams of sugar per serving. On the other hand, guavas, strawberries, papaya, and grapefruit contain less than 7 grams of sugar per serving.

So, go ahead and enjoy your favorite fruits but avoid the sugary drinks and substitute it with a glass of fresh water. Here is a great article on yogurts for vegans – the good thing you can eat it with your tasty fruits. 

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