Fruit is one of the most important parts of our daily diet. Rich in vitamins, minerals, antioxidants and fibre, it plays an important role in keeping the body healthy. Many people therefore think that the more fruit they eat, the more nutrition they get, and fruit salads mixing many kinds of fruit are now very popular. But is eating several fruits at once really healthy?

According to nutritionists, fruit is certainly healthy food. But as with anything good, quantity and balance matter. Eating many kinds of fruit together gives the body a range of nutrients, but it can also cause problems in some cases.

Each fruit has different nutrients. Oranges, lemons and amla are high in vitamin C; bananas are a good source of potassium; papaya and mango contain vitamin A; and pomegranate, grapes and berries are rich in antioxidants. Eating different fruits gives the body a range of vitamins and minerals, which is why many nutritionists see variety in fruit as positive. But variety does not mean eating several fruits at the same time.

The natural sugar in fruit is called fructose. Fruit fructose is generally not harmful because it comes with fibre and other nutrients. But eating many kinds of fruit at once can push total fructose quite high, causing bloating, gas, discomfort or digestive problems in some people, especially those with weak digestion or IBS.

Fruit is a good source of fibre, which improves digestion and helps prevent constipation. But too much fibre is not always good either. Eating a lot of fruit at once can raise fibre intake sharply, leading to stomach pain, gas, bloating or loose stools. For people who do not usually eat enough fibre, suddenly eating so much fruit can strain the digestive system.

Sour fruits such as grapes, dragon fruit, apple and pomegranate should not be mixed with sweet fruit such as banana, and for the same reason banana should not be mixed with guava. The report says several studies have found such mixtures can cause nausea, headaches and similar symptoms.

People with diabetes need to take care with fruit. Healthy as it is, fruit contains natural sugar, and eating many sweet fruits together, such as mango, grapes, banana, jackfruit and lychee, can raise blood sugar quickly. Diabetics should seek advice from a nutritionist or doctor on how much fruit to eat and which kinds.

No. A fruit salad can be healthy if it is made correctly. According to nutritionists, a salad of three to five kinds of seasonal fruit is quite beneficial: it provides the necessary nutrients with less risk of excess sugar or fibre. It is best not to add extra sugar, syrup, sweet yoghurt or artificial flavouring.

Experts say two to four servings of fruit a day are enough. Eating different fruits at different times of the day is more beneficial than eating 15-16 fruits at once. For example, papaya or guava in the morning, watermelon or pineapple at midday and apple or orange in the afternoon lets the body absorb nutrients gradually and is easier on digestion.

Seasonal fruit is usually fresher, more nutritious and easier to find, so it is better to focus on local and seasonal fruit rather than long lists of foreign or unusual ones. Keeping fruits such as mango, jackfruit, lychee, guava, papaya, jam (black plum), pineapple, orange, pomegranate or banana in the diet regularly provides a large share of the nutrition needed.

Eating several fruits together is not always harmful, but it cannot be called a healthy habit either. Eating fruit in moderation, according to the body's needs and with variety, is the best approach, and a balanced diet, not fruit alone, is what matters most. Focus on the right amount and nutritional balance rather than the number of fruits. The Bengali report cited the BBC, Harvard Health and the Mayo Clinic.

Source: Jagonews24. First published in Bengali on The Agro News.