How much fruit should you eat every day? How much vitamin C should you take? Many people don't do this.

Fruit is an important part of a balanced diet, providing the human body with rich vitamin C, potassium, magnesium, dietary fiber and plant compounds. Many people know this and insist on eating fruit every day, but eating an apple is eating, eating half a watermelon is also eating, so how much should we eat to be reasonable?

Different people have different needs for vitamin C

The "Dietary Guidelines for Chinese Residents 2022 Edition" recommends that adults consume 100 mg of vitamin C per day, especially white-collar workers with high work pressure, fast pace of life, and irregular meals. If they do not consume enough vitamin C for a long time, it will lead to reduced immunity, and then cause various chronic metabolic diseases, cardiovascular diseases, anemia, constipation and other problems.

For pregnant and breastfeeding mothers, vitamin C intake is also related to the health of mother and baby. Pregnant and breastfeeding mothers have a higher demand for vitamin C than ordinary adults. It is recommended to consume 115 mg of vitamin C per day in the middle and late stages of pregnancy, and 150 mg of vitamin C per day during breastfeeding. Adequate intake of vegetables and fruits can also help improve the absorption and utilization rate of dietary iron, prevent iron deficiency anemia during pregnancy, and reduce iron deficiency anemia caused by insufficient iron reserves in newborns. Vegetables and fruits are relatively rich in dietary fiber, which can reduce constipation during pregnancy caused by changes in physical condition in the middle and late stages of pregnancy.

According to the "Dietary Reference Intake of Chinese Residents", the recommended daily intake of vitamin C for children and adolescents is 40-100 mg. However, the current intake of vitamin C by children and adolescents is generally insufficient, which can lead to indigestion in children, thus affecting the absorption of nutrients. In the long run, it may also lead to low immunity, frequent illness, and even developmental delay in children.

Most people don’t eat enough fruit.

One of the simplest and most convenient ways to get vitamin C is by eating fruit, but there is still a big gap between the actual intake and the recommended intake of Chinese residents. The recommended daily intake of fruit is 250-300 grams, but actual surveys have found that the average daily intake of fruit by residents is less than 40 grams, especially for white-collar workers, whose average intake of fruit food is less than 30% of the recommended intake, that is, less than 100 grams of fruit per day. The recommended daily intake of fruit for children and adolescents is 150-300 grams, but 85.2% of children consume less than 60%.

2 kinds of fruits a day

Eat 250-300 grams of fruit every day, and it is best to combine 2 different fruits.

1White-collar workers can choose half an orange and a kiwi as a quick breakfast.

2 Pregnant mothers can choose a piece of grapefruit and four to five cherries for a relaxing afternoon tea.

3 Prepare some easy-to-carry fruits for your children, such as a tangerine and a small banana.

4 For the elderly, you can prepare some easy-to-chew fruits, such as three to four strawberries and a small portion of cantaloupe.

Different fruits have different vitamin C contents. Among common fruits, kiwi, mango, orange, strawberry and other natural vitamin C contents are higher than apples, pears, watermelons and so on. For example, 100 grams of kiwi can contain up to 162 mg of vitamin C, and one kiwi can meet the daily vitamin C requirement. You can also taste delicious fruits in different ways in different seasons, such as sweet and sour strawberries in spring, cool and sweet watermelons in summer, juicy pears in autumn, and honey-like persimmons in winter. You can choose according to your own preferences.

The sweet taste of fruits, the abundant juice, and the soft or crisp taste of fruits are all pleasant experiences. From today on, have fruits every day, eat two kinds of fruits every day, and enjoy a happy fruit time easily!

References:

[1] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2022). People's Medical Publishing House, 2022.

[2] Ding Gangqiang, Zhao Wenhua, Zhao Liyun, et al. Report on Nutrition and Health Status of Children Under 5 Years Old in China in 2013. Peking University Medical Press, 2019.

[3] Yang Yuexin, Ge Keyou. Encyclopedia of Chinese Nutrition Science. People's Medical Publishing House, 2019.

[4] Chinese Nutrition Society. Dietary Reference Intakes of Nutrients for Chinese Residents (2013). Science Press, 2013.

[5] Chinese Nutrition Society Women’s Nutrition and Health Working Group. 2021 Chinese White-collar Women’s Healthy Diet White Paper (2021).

Source: Wang Zhengyuan

Editor: Hu Yihuan

Reviewer: Zang Jiajie Feng Xiaogang