Health And Fitness Fans: Fruit: Nature's Candy {But also Nature's Medicine!}

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Welcome to a fresh new week! Last week I really enjoyed jumping on on the latest @naturalmedicine contest about [food as medicine](https://steempeak.com/naturalmedicine/@naturalmedicine/one-week-to-go-due-date-27th-july-40-steem-in-prizes-plus-week-1-curation), so I couldn't help but join in with another entry this week. You don't have to twist my arm to get me to talk about how awesome food can be for your health and wellness. 😉 Last week I discussed [food preparation](https://steempeak.com/naturalmedicine/@plantstoplanks/food-as-medicine-no-prescription-needed-natural-medicine-challenge) in general in that we are at our best when we choose and put together whole foods for meals in our own kitchen. All forms of lifestyle diseases have increased as our reliance on meals and snacks made outside of the home has also increased, so of course I am passionate about reclaiming our health and joy of simple meal prep. One of my other passions when it comes to food is fruit!! I figured this topic is also appropriate to touch on for the 2nd anniversary of [Fruits and Veggies Monday](https://steempeak.com/fruitsandveggiesmonday/@vegansofsteemit/steemit-fruits-and-veggies-monday-competition-special-announcement)! Though most of us grew up with our parents trying to get us to eat more fresh fruit (at least mine did), in my time in the health and fitness world I have found that particular food group tends to get a bit of a bad name at times. I remember being totally confused when I was first training when I had more than a few people ask me if it was alright if they ate bananas. Bananas? Really? While I can see certain reasons why you might not want to eat bananas (perhaps for ethical reasons if you prefer to only eat local, seasonal fruit), but these same people who asked the question also ate out frequently, didn't cook much, and had a whole host of other habits that were probably a lot more pressing to their weight loss goals than a piece of fruit. My boss at the time had a phrase he liked to share, "I have never trained a client who was overweight from eating too much fruit." I agreed then, and still agree with that statement now. Why do people tend to be afraid of fruit? In one word: sugar. Unfortunately the diet industry contains a confusing myriad of information that often does very little good for our actual health, and over time and as trends change all kinds of different things have been demonized. Fat has has it's role as the scapegoat, and "carb" is often said as a dirty word. In the carbohydrate group, sugars tend to get completely lumped together regardless of the source. I'm not going to go into a full scientific explanation of the different types of sugars, but I will share a [great article](https://www.masteringdiabetes.org/fruit-for-diabetes/) from the Mastering Diabetes site that explains how the sugar from fruit is processed by the body much differently than sugar from processed foods. The key is eating real fruit, not heavily processed juices, canned in syrups, or candied fruits. Here's another [cool study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/) with great information about fruit and obesity. All of the quality research points to even modest consumption of a few servings per week increasing health and longevity.

Another favorite site of mine, nutritionfacts.org, also has a great [write up](https://nutritionfacts.org/2017/02/23/can-you-eat-too-much-fruit/) on some of the research with fruit and fructose. Again, the research points to regular fruit consumption actually having a positive effect on insulin response, weight and other health markers. Isolated fructose added to foods is a problem, but fruit in its natural from with all of the water, fiber, vitamins, minerals and antioxidants has a positive impact. In both of the linked articles they reference a study where a group ate 20 servings of fruit a day with no ill effect other than a massive bowl movement. Which might actually not be negative when you think of the cleansing impact, haha! Their blood sugar and triglycerides stayed within normal ranges, and LDL actually dropped. While I don't think it would be wise for most of us to consume that much fruit daily, the study was to show that even a ridiculously high consumption of fruit does not have a negative impact as some people surmised. Enough of trying to debunk any of the negative, though, as that's not really my style. I prefer my usual positive approach to things, so I'll move on to some of the specific positives and my own personal benefits I have felt from eating fruit!

Here are some of the awesome things about all different kinds of fruits: - Water content--many fruits have a really high percentage of water, which makes them really hydrating! I know quite a few people in my personal and professional life that hate drinking water, so I always encourage them to eat lots of fresh fruits and vegetables to keep them hydrated. - Fiber--most people in the USA don't get anywhere near enough fiber, and fruit is a great source. A lot of the research I keep seeing lately goes back to an increase in fiber intake being one of the easiest habits to form to lower risk of all kinds of disease (heart disease, colon cancer, breast cancer, high blood pressure...) There is also a lot of research linking proper gut health to consuming enough (and varied) sources of fiber in the daily diet. - Vitamins galore--all the different colors mean different vitamins necessary for optimal health and healing. Yellow and orange usually mean Vitamin C, red for lycopene, blues and purples for anthocyanins, and so on. Fruit can be a great way to literally eat the rainbow! - Energy--so those natural sugars that people tend to worry about can actually be a great form of quick energy to fuel sports and daily activity! I often consume fruit before and after a workout to not only give me energy beforehand (and I can't stand working out hangry) but also help with fast recovery afterwards. That energy tends to be really easy to digest, which also makes it really good healing food. Most detoxes or juice fasts include forms of fruit in their protocols for just that reason--all those nutrients get shuttled into the cells quickly and efficiently leaving more energy for healing versus digestion.

There are all kinds of articles out there touting certain fruits as super foods to include in your meal plan. Blueberries and other berries are always high on the list for being high in fiber and low on the glycemic index, as well as a myriad of other reported benefits. Citrus fruits are usually on their as well for the vitamin C content that helps boost the immune system to fight everything from the common cold to cancer. I could keep going on, but I know there are some things you can't get everywhere! Many of my Steem buddies don't live where berries are common, so what good is a super food if it is not one you can readily procure? I would rather encourage you to partake in what abundance nature provides in your neck of the woods. Apples are quite common here so they don't often get called a superfood, but they have just as many benefits as many other fruits. Soursop is a common food that gets brought up for it's medicinal and cancer-fighting qualities, but unfortunately it is really hard to find here. Instead of making healthy food elitist and unobtainable, let's reclaim our health by eating the best fruit that we can find where we are! That's part of why I have been such a maniac about going fruit picking the past few years. Eating fresh, local fruit in season is not only delicious, but you get more nutrients when something doesn't have to get shipped across the country (or further). Plus, I am personally trying to not only make my body the healthiest it can be, but also be cognizant of how my choices impact the planet. As @riverflows pointed out in her [yummy soup post](https://steempeak.com/fruitandveggiesmonday/@riverflows/plantain-and-nettle-soup), it's not just the eating of the food that can be medicinal but also the preparing of it. For me heading out into the field or orchard to pick fruit is quite healing on so many levels. It can be meditative or cathartic, and I am totally enraptured of this process of connecting with the land and the plants. It makes the fruit that much more enjoyable when it passes my lips knowing we picked it ourselves!

To continue on the personal healing perspective, I feel like fruit is definitely something that helps me overcome my addiction to sugar. Given all the vibrant, healthy recipes I usually post, many of you might be surprised to hear me say that. I grew up in a household where we got to bring a Little Debbie in our lunch box, and dessert was also a daily occurrence after eating dinner. Those early habits are tough to break, especially when processed treats are designed to be addictive. While fruit doesn't always hit the spot like a chocolate chip cookie would, I find I don't have the intense cravings that sometimes creep up for said cookie when I am consuming a good amount of fresh fruit. Of course I eat plenty of other veggies, legumes, and whole grains, but I tend to feel best when I get fresh fruit in the mix, as well. Often just a plump juicy date or some nice cream after a meal is enough to kick the sugar monster to the curb! I actually considered writing an entire post on dates, as they are gems for replacing refined sugar in recipes and packed with nutrients I know my body craves like magnesium for sports recovery and sleep patterns. Speaking of sleep, I struggle occasionally with insomnia and a handful of cherries before bed has absolutely helped during those times! I think it's quite wonderful that nature made something so healthy taste so darn good. That alone makes sense to me that fruit is a food that should definitely be included in any health-promoting diet. Opt for local, naturally or organic grown if possible for the greatest benefits to yourself and the planet, but ultimately do the best you can! And of course eat the type and quantity that makes you feel good. I have a friend who unfortunately can't eat pineapple because it gives her acid reflux, but luckily she adores berries and lots of other fruit that she doesn't have any problem with. My sister can't do raw apples as they make her mouth itch, but she adores raspberries. Some people like to load up on fruit at one time during the day, while I like to eat it throughout. Technically avocados and tomatoes are fruits, too, right? So fruit doesn't necessarily have to be sweet. Find what works for you!

I might have gotten a little carried away again, but blame it on the passion I have for encouraging people to take control of their own health! I know all my fruits and veggies Monday family loves fruit, but what are your favorites?

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This post is in response to @naturalmedicine's 'Food as Medicine' Wisdom Challenge. You can read about it [here](https://steempeak.com/naturalmedicine/@naturalmedicine/exploring-the-healing-power-of-food-win-over-40-steem-in-prizes). It's sponsored by Curie and there are over 40 steem worth of prizes on offer. You can write about recipes, particular foods, family memories, special diets - anything you like! Entries until 27 July.

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