I agree that you don't have to completely nix fruit. But some do contain a lot of natural sugar and should be limited. Of course your fitness goals would play a major factor as well
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I eat Fruit several times a day ,theres a difference in corn Frucose Which is equavalent to table sugar than Fruit sources.
Regular consumption of fruits and vegetables lowers the risk of cardiovascular diseases, certain types of cancer, and other chronic diseases. These beneficial effects of fruits and vegetables have been partly attributed to their high content of flavonoids, the intake of which is also inversely associated with the incidence of many chronic diseases.
Flavonoids are compounds that protect plants from pathogens, ultraviolet light, and other stress and are responsible for the deep colors of flowers and fruits. Many flavonoids are polyphenols, and their antioxidant properties are probably related to their polyphenolic chemical structure.
The mechanisms by which flavonoids may lower chronic disease risk, however, remain to be fully elucidated. Most flavonoids have antioxidant properties, and extracts and juices of fruits and vegetables exhibit substantial antioxidant capacity in the test tube. Therefore, it is conceivable that the health benefits of flavonoid-rich foods are related to the antioxidant protection of biological macromolecules, such as lipids, proteins, and DNA. However, this remains controversial. Although some studies have failed to show a short- or long-term antioxidant effect of fruits, vegetables, or flavonoid consumption in humans, other studies have reported positive results, especially an acute increase in the antioxidant capacity of plasma. However, flavonoids cannot explain the observed increases in plasma antioxidant capacity because their concentration in plasma is quite low. Moreover, the metabolism of flavonoids may greatly affect their antioxidant capacity. After consumption, flavonoids are poorly absorbed in humans. After absorption, flavonoids are metabolized into glucuronides, which undergo further chemical modifications, such as methylation or sulfation. Consequently, the concentration of flavonoid metabolites in plasma is very low, yet the reported increase in antioxidant capacity of plasma after flavonoid-rich foods are consumed often greatly exceeds the increase in plasma flavonoids. This paradox intrigued us.
Apples are one of the main sources of flavonoids in the Western diets, providing approximately 22% of the total phenols consumed per capita in the United States. Other dietary sources of flavonoids are tea, wine, onions, fruit, and chocolate. An increased intake of apples has been correlated with a decreased risk of heart disease, type 2 diabetes, and incidence of thrombotic stroke. Because we suspected that flavonoids may be responsible for the health benefits of apples, exerting their effects by antioxidant mechanisms,, such as lipids or proteins.
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