Fitting Fruit Into Your Morning Coffee Ritual
We all know that an apple a day keeps the doctor away, but why? According to the USDA, the optimal recommendation for fruit intake is 5 servings per day. Leading busy lives, it can be difficult for people to maintain those 5 servings each and every day. Therefore, here are a couple reasons why it’s so important to fit fruit into your morning coffee ritual.
Fueling Antioxidant Power
So, why exactly is it that 5 servings of fruit per day is recommended in a healthy diet? Coffee is the biggest source of antioxidants that people get in the western world. Antioxidants themselves are chemical compounds that help to prevent numerous diseases like diabetes and heart disease. However, there are numerous antioxidants, and coffee only has one type. This is where fruit comes in. For a healthy diet, it’s important to ensure you’re getting a variety of fruits and vegetables because each one has different nutrients and antioxidants.
For example, the antioxidant level of oranges, measured by ORAC value is 1819, while bananas are only 725. Apples have a high antioxidant level ranging from 2500 to 4300 depending on the type of apple. According to ScienceDaily, Red Delicious apples contain the most antioxidants out of all the variety of apples.
Coffee Complements Fruit Benefits
There are numerous reasons why fitting fruit into your morning coffee ritual is beneficial. Due to their high water and fiber content, fruits keep you fuller longer. Fruits are also low in calories, making the combination promote weight loss. Apples and citrus fruits specifically, tend to give you a better sense of satiety than other fruits. Again, this shows the importance of creating variety within your daily fruit intake.
Although the origin of oranges is unclear, it is said that they have been seen cultivated in Asia thousands of years ago. The most common benefit of oranges and other citrus fruits is the high vitamin C content. One large orange contains all of your daily needs for vitamin C in one serving. Oranges are also a great source of thiamin (B1), potassium and folate. All of which are great as disease fighting agents.
Banana Boosting Benefits
Fitting fruit into your routine can be easier if it helps you get through the day. Bananas contain the amino acid tryptophan, vitamin B6 and potassium which all help boost your body’s energy levels. The fiber and starches in bananas regulate blood sugar levels in the body. These components also promote healthy digestion by feeding the bacteria in your gut. For Type 2 diabetics bananas are also a good choice because they help with insulin resistance. Even though bananas contain many nutritional benefits, the sugar content may create some adverse effects. However, eating a banana is better than not eating anything at all.
All For Apples
The main benefit of including apples in your diet is the antioxidant power that they give. Apples have some of the highest antioxidant levels alongside berries. They are high in fiber, water and carbohydrates which helps you feel full longer promoting weight loss. Another great benefit of apples is their aid in preventing cancer. This is in part due to their antioxidant power. Apples can create adverse effects for people with digestive problems like Irritable Bowel Syndrome, avoiding FODMAP foods. These foods contain simple carbohydrates which are difficult for people with digestive problems to digest. However, if you don’t have problems such as this, fitting fruit into your morning coffee ritual can be extremely beneficial.
Fight For Fruit
With benefits that help to prevent numerous diseases, it’s almost a no-brainer to eat more fruit. However, in the Western world people commonly live more on-the-go lifestyles which can be a barrier to eating as much as we need. But, if it’s kept in mind all of the benefits of these foods and how they can affect you on a daily basis, hopefully more people will begin to fit fruit in their morning coffee ritual.