Fruits That Are Not Good For You contain loads of sugar and when you consume them in excess, your health condition becomes bad. You can avoid future diseases by eating right type of fruits every day. When people hear the word fruit they usually think of a healthy snack that is good for you. But this is not always true because there are some fruits that is bad for you.
unhealthy fruits and vegetables that you should be wary of
01 An overview
Vegetables and fruits are crucial components of our everyday nutrition. Some experts think the secret is in the serving size, while others think the sort of fruit and vegetable you eat impacts how much health benefit you can get from it. We have identified 8 unhealthy fruits and vegetables that you should strive to stay away from, balancing both variables on the spectrum of what the human body actually needs. Look at that.
02 Potatoes
You might be surprised to learn that the potatoes you love are not at all healthy. Although they are rich in potassium and vitamin C, we frequently remove the skin, which is packed with fiber, so the nutritious value is lost. Additionally, statistics state that 60% of all potatoes ingested are fried, which worsens the negative consequences of this common root vegetable.
03 Orange Juice
Oranges and other citrus fruits are totally ideal for the human body, but they shouldn’t be used in place of solid fruit. Orange juice contains more calories than the actual fruit since it is packed with sugar.
04 Mango
Although mangoes are a wonderful source of a number of vitamins and minerals, they also contain 31 gms of sugar, therefore individuals following a low-carbohydrate diet should stay away from them.
05 Green Peas
Anything in excess is bad, and green peas are no exception. It has a higher calorie and carbohydrate content due to its starchy nature.
06 Grapes
We consistently consume fresh fruits because we think they are superior to packaged meals. It may surprise you to learn that a typical bunch of grapes has roughly 39 grams of sugar. Controlling mindless grape eating is advised.
07 Eggplant
The drawback of eggplant, which is regarded as a delicious and healthful meat substitute, is that it has a propensity to absorb up everything. It acts as a sponge for seasonings and fat, easily spiking your body’s sodium and calorie levels.
08 Dried Fruits
Similar to how 1 cup of cashews has more than 500 calories, 1 cup of raisins has more than 400 calories. As a result, the majority of dry fruits are quite bad for people watching their calorie intake.
09 Coconut
Coconut, which is both a fruit and a nut, contains a lot of saturated fat, which can quickly raise the body’s cholesterol levels. So you must stay away from coconut if you already have high cholesterol.
10 Cherries
Because cherries are sweet, eating too many of them might result in “over-fruiting.” Here, more fruit sugar (fructose) is absorbed by fat cells, which might cause additional health problems as we age.
Red Fruits Composition and Their Health Benefits
The possibility that eating fruit may improve human health is an intriguing hypothesis that has been researched all across the world. Fruits are therefore consistently marketed as being healthful. The number of research that have suggested a link between eating fruit and a lower risk of developing serious chronic diseases has increased over the past few decades. Fruits contain dietary fiber, and fiber consumption is associated with a decreased risk of obesity and cardiovascular disease.
Fruits are a good source of vitamins and minerals as well as phytochemicals, which act as phytoestrogens, anti-inflammatory, antioxidant, and other protective agents. Therefore, the purpose of this study is to summarize current information and outline the most recent studies on the health advantages of a few particular red fruits.
Keywords: phenolic chemicals, volatile compounds, fatty acids, vitamins, minerals, antioxidant activity, consumer perception, and health benefits
People today are concerned about eating a balanced, healthy diet. Because of their high nutritional value, distinctive flavor, taste, and nutraceutical qualities, as well as their known health-promoting properties, red fruits, especially those species of several families, such as Rosaceae (strawberry, raspberry, blackberry, and sweet cherry), and Ericaceae (blueberry, cranberry), have become more widely accepted and consumed (as dietary sources of bioactive compounds).
Many bioactive components and nutrients, such as vitamins (vitamins A, C, and E), minerals (calcium, phosphorus, iron, magnesium, potassium, sodium, manganese, and copper), dietary fiber, and antioxidants are known to be abundant in red fruits. They include a variety of health-related substances, including organic acids, phenolics, and sugars, and studies have demonstrated that they have significant favorable impacts on human diet and health. They are also a rich source of bioactive chemicals (glucose, fructose). Fresh fruit consumption improved both physical and mental health and aided in the prevention of a number of non-communicable diseases, including osteoarthritis, cardiovascular disease, diabetes mellitus, obesity, and several malignancies.
For instance, Huang et al. demonstrated that strawberries are an abundant source of anti-inflammatory polyphenols like anthocyanins, which have been demonstrated to reduce the postprandial meal-induced increases in inflammation and oxidative stress in overweight healthy adults, particularly if the strawberry drink was consumed before the meal.
Additionally, their size makes them simple to travel, which increases their suitability for consumption in any circumstances. The nutritional value, consumer acceptability, and qualitative and quantitative composition of fruits in general, and red fruits in particular, will vary depending on the species, cultivar, genotype, maturity stage, agricultural practice, environmental factors, soil conditions, and subsequent storage conditions. This study attempts to summarize and modernize knowledge on the makeup of red fruits and to outline the most recent findings on the health advantages of a few particular red fruits.
2. Red Fruits Composition
2.1. Vitamins and Minerals
The best food sources of bioactive substances, such as vitamins and minerals with antioxidant qualities, are red fruit berries. Since red fruits are often taken without being processed, their antioxidant qualities are unaffected. For manganese, vitamin C (ascorbic acid), and vitamin B9, Nile and Park claim that 100 g of the edible portion of raspberries, blackberries, or blueberries could offer more than 50% of the RDA (folic acid).
2.1.1. Vitamins
Even trace amounts of vitamins, which are chemical compounds with high antioxidant properties that our bodies are unable to synthesis in substantial proportions, are necessary for their proper growth. The 14 known vitamins, according to Rodriguez-Amaya, are divided into two sizable molecular groups: fat-soluble (A, D, E, and K) and water-soluble (B group and C).
A group of fruits with a red or black color that are typically arranged in berries, such as strawberries, cherries, red raspberries, black raspberries, blackberries, cranberries, blueberries, blackcurrants, and grapes, are referred to as “red fruits.” One of the key antioxidant components found in red fruits is vitamin C, also known as ascorbic acid, which is the most quantifiable in these foods. It is a carbohydrate-derived molecule that is water soluble and possesses both acidic characteristics from the presence of the 2,3-enediol moiety and strong antioxidant activity from the neutralization of free radicals and other reactive oxygen species.
Structure of ascorbic acid.
With a few exceptions, like the mango, the cantaloupe, and even the watermelon, vitamin A is not typically present in fruits, at least not in significant amounts. The daily amount of vitamin B2 that humans need is about 1-2 mg (riboflavin). Green vegetables are the main source of this vitamin, as opposed to fruits, which are generally low in riboflavin. Riboflavin, often known as vitamin B6, is present in bananas, grapes, prunes, avocados, and other fruits but not in significant amounts in red fruits.
Wide variations in the vitamin content of several red fruits are visible in Table 1 which displays the vitamin composition of some red fruits as discovered by various authors. For instance, the vitamin C content of varieties of cherry, cranberry, blackberry, blueberry, red raspberry, and strawberry varied from 5 to 100 g/100 g fresh weight (FW). The ascorbic acid level in blackberries is lower than that of raspberries and strawberries, at roughly 34 mg/100 g FW, but blueberries have the highest ascorbic acid content of any fruit. However, blackberries have an ascorbic acid level that is 8–9 times lower than that of blackcurrants and around 2-3 times higher than that of red currants. Vitamin C is one of many vitamins found in cranberries. Cranberries also lose a substantial amount of vitamin C after being stored, similar to how strawberries do, depending on the storage conditions. Recently, cranberries have gained popularity as new functional foods and nutraceuticals. For instance, cranberries have a special role in preserving the health of the urinary system. According to Dorofejeva et al., this bioactive substance in grown cranberries is about 10 mg/100 g dry weight (DW).
2.1.2. Minerals
Usually, fruits are not regarded as the primary dietary mineral sources. However, according to the Dietary Approaches to Stop Hypertension, fruits provide an average of 5.8%, 17.3%, 33.0%, and 6.6%, respectively, to intakes of calcium, magnesium, potassium, and zinc (DASH). In addition to being a good source of vitamins, red fruits are also a substantial source of minerals (phosphorus, calcium, iron, potassium, magnesium, manganese, sodium, and copper). Improves the mineral content of delicious cherries, strawberries, blueberries, blackberries, and raspberries.
Mineral content of some red fruits (mg/100 g FW).
Of all the fruits analyzed, cherries and blackberries have the highest mineral content. The findings of the various researchers differ significantly with regard to mineral content. This makes sense given that, as was already said, comparisons are frequently made between fruits of different cultivars that have been exposed to diverse soil and climatic conditions as well as post-harvest management techniques. According to Hakala et al., cultivars and agricultural methods can have an impact on the composition of strawberries.
2.2. Sugars and Organic Acids
Citric and malic acids are frequently the predominant sugars and organic acids found in red fruits, with fructose and glucose acting as secondary sugars. Glucose and fructose were found to be the two sugars with the largest quantities in the fruit of 25 wild and domesticated berry species, whereas citric and malic acid made up the majority of the fruit’s organic acids, according to research by Mikulic-Petkovsek et al. Viljakainen et al. instead showed significant variations in sugars and organic acids between different berry cultivars.
Table 3 reportedly displays the sugar and organic acid makeup of some of the most well-known red fruits. The variety and content of such chemicals can be influenced by a number of factors, including genotype, cultural practices, meteorological conditions, altitude, and season. The data in Table 3 and from further investigations showed the occurrence and variation of different organic acids and sugars. The majority of the organic acids in strawberry and blueberry juice—62-84% and 73-90%, respectively—were citric acid, whereas up to 80% of the sugar in strawberries was glucose. The main sugar and acid in blueberries, fructose, were both found to be very prevalent. In addition, Zhang et al. found that citric acid (1.862-13.424 mg/g) and quinic acid (0.147 to 5.445 mg/g) were the two primary organic acids found in blueberry fruits.
Table 3
the average concentrations of organic acids and simple sugars in different types of red fruits.
The most common soluble sugars in cherry were glucose, fructose, and the sugar alcohol sorbitol, whereas the most common organic acids were malic, oxalic, and shikimic acids.
According to Urün et al., strawberries included substantial amounts of malic and citric acids, while fructose was the sugar with the highest concentration (2.17–4.43% of all sugars). According to Morais et al., strawberry plants inoculated with the PGPB strain Pedobacter sp. CC1 experienced an increase in total soluble solids content as well.
Tartaric, malic, and citric acids are the three organic acids that are most common in both white and red grapes. The titratable acidity, evaluated as the tartaric acid equivalent, ranged from 3.9 (for Moreto Boal) to 13.5 g/L in a study of 24 red grape varieties (for Tinta Mida and Jean). The range of tartaric acid concentrations used for these results is 2.49–7.70 g/L. Another study that compared the tartaric acid content of red grapes from the Douro and Do areas of Portugal found that the Douro Region’s red grapes had an average value of 6.21 g/L, which was higher than the Do Region’s (4.96 g/L).
2.3. Dietary Fibers
According to the Institute of Medicine, there are various definitions of dietary fibers. The phrase refers to lignin and non-digestible carbohydrates that are intrinsic to and intact in plants. The term also refers to a non-carbohydrate component and includes cellulose, hemicellulose, lignin, pectins, gums, and mucilages. Anita and Abraham divided dietary fiber into two groups: pectins, gums, and mucilages, which are water-soluble/well-fermented fibers, and cellulose, hemicellulose, and lignin, which are water-insoluble/less fermented.
We are constantly encouraged to eat foods high in fiber since the advantages of a diet high in fiber are well established. Therefore, the food industry has been looking for new sources of dietary fiber and producing new products with fiber supplementation, in addition to the direct consumption of fiber-rich products and ingredients. Diets high in fruits and fiber have been linked to a decline in the prevalence of a number of diseases. A diet high in fiber has many health benefits, including the modification of intestinal function, decreased risk of colorectal cancer, reduced total and LDL cholesterol and cardiovascular disease, lower onset risk or symptoms of metabolic syndrome and type 2 diabetes. In addition, these diets typically contain fewer calories than meals heavy in other food groups. Adults are advised to consume between 20 and 35 g of dietary fiber per day. Table 4 includes the red fruit varieties’ fiber content. The cranberry, followed by raspberries and blackberries, has a greater fiber level among red fruits. With values ranging from 1.3 to 2.2 mg/100 g FW, strawberries and cherries seem to be the least fiber-rich fruits and vegetables. Raspberry contains 68.6% of its weight in insoluble dietary fiber, according to Akimov et al. The recommended amount of dietary fiber per day is 20 g. The body receives 11.7% of these elements from 100 grams of raspberry fruit.
Table 4
food fiber found in various red fruits.
Based on typical fruit serving sizes.
Fruit pectin makes up on average 35% of all fiber, with a 20–40% range.
2.4. Lipids and Fatty Acids
The rising intake of red fruits is linked to their nutritional value, which has various health advantages, especially in the reduction of cancer risks and the prevention of cardiovascular illnesses. When eaten in their raw state, red fruits have lower fat contents—usually less than 1%. When Pacifico et al. studied the lipid makeup of two cultivars of sweet cherries, “Del Monte” and “Della Recca,” they discovered discrepancies. In nine strawberry cultivars from Turkey (‘Call-Giant4’, ‘Camarosa’, ‘Fern’, ‘Festival’, ‘Kabarla’, ‘Redlans Hope’, ‘Sweet Charlie’, ‘Whitney’, and ‘Gianna’), Kafkas et al. reported similar results. Differences in the lipid percentage and fatty acid composition were also discovered by Kafkas et al. in seven raspberry cultivars (‘Heritage’, ‘Canby’, ‘Willamette’, ‘Hollanda Boduru’, ‘Newburgh’, ‘Tulameen’, and ‘Meeker’) and by Fadavi et al. in 25 pomegranate varieties produced in Iran.