Consuming fruits and vegetables is very important for overall health. It helps in maintaining the overall health of a human being. At Medicircle, we are presenting the Ask The Expert Series to know the importance and values of incorporating vegetables and fruits in our diet.

Karishma Shah is a Renowned Nutritionist and Plant Diet based Food Coach who is also a Diabetes and PCOS Educator & Certified in Psychology of Eating

Episode 2 of Sehat Ki Baat Karishma Ke Saath revolves around the consumption of fruits and vegetables at the right time and in the correct manner for a healthy weight. She also gives good news for diabetics and tips to increase weight by consuming high-energy foods. She mentions the importance of coconut also called “Medical Fruit” for skin and hair. She also gives us an insight into the nutrient-rich foods which are the Indian berries for a healthy life.

Consume fruits in daily routine for better health. 

Karishma informs, “ When someone decides to go on a diet, they tend to reduce their consumption of fruits and vegetables. You should include fruits and vegetables in your diet and consume it in the right manner which is important for better health.” 

Reverse your habit by cutting the fruits and juicing the vegetables

Karishma explains, “We generally indulge in juicing fruits and cutting vegetables which is the most common thing. Fruit juice has fructose which gets converted into glucose in the body. Glucose then raises the insulin levels. If you are trying to lose weight and drinking fruit juice then it can harm your body. Juicing the fruits is considered more harmful to the body. Cutting and slicing the fruits is better as it has more fiber which stabilizes your insulin levels. So reverse your habit by cutting the fruits and juicing the vegetables.”

Correctly eating raw vegetables at the right time. 

Karishma informs about the right way to consume vegetables and says,” If you are eating raw vegetables, follow the correct method to consume it. All vegetables cannot be consumed raw. It will start fermenting in your stomach leading to bloating and indigestion.” 

Vegetables good for skin and hair

Karishma states,” Tomato, beetroot, carrot, ginger, coriander, and pudina are very good for skin and hair. Mix the juice of each vegetable in the right quantities and consume it. Consume everything in moderation. Include vegetable juice every day.” 

Correct time to consume fruits 

Karishma emphasizes the correct time of consuming fruits and vegetables and says, “There is a certain time to eat fruit. Fruits have different digestion and fermentation processes in our body after consuming them. Do not consume fruits at night with your regular meals. Consume fruit as a single meal. Try to have all the citrus foods in the morning. Eating fruits in the morning can boost your energy levels and help in better assimilation. Banana and papaya should not be consumed at night. Having citrus foods like lemon, oranges, and amla at night disrupts the acidic balance. Try to have all the citrus foods in the morning or daytime.”

Consuming vegetables in the right way 

Karishma states, “Local regional vegetables must be cooked well with traditional spices. Cooking all the vegetables after sunset is the better idea. Do not consume raw salad at night which leads to indigestion and bloating. Consuming the vegetables in a cooked form traditionally is better. It helps in the proper assimilation and improving Vitamin B12 levels. Everything should be cooked well.”

Good news for diabetics

Karishma gave some good news for diabetics and informed them, “ All diabetics generally hold a misconception that they should not consume fruits high in sugar like bananas and chikus. The patient suffering from Diabetes type 2 must consume natural fruits. If you are diabetic and consuming mango during its season, there is a correct way to consume it. Do not consume it with your regular meals rather as a separate meal. It will not increase your insulin levels. Having seasonal fruits like Chiku and Mangoes will help in improving your vitamin levels. Enjoy mango after exercise as a separate meal. These fruits should not be avoided by diabetics. Eating it in the right way for diabetics is very important.” 

Tips to increase weight by consuming high energy foods 

Karishma speaks about people who are underweight and says, “People with high metabolic rate tend to lose weight. Start having energy-rich foods like bananas, chikus, figs, dates nuts, almonds, and cashew nuts are fantastic for everybody who is trying to gain weight. Eating pizzas and burgers will not help you gain weight. Energy-rich foods help us maintain good energy levels and healthy weight” 

Discover the importance of coconut also called “Medical Fruit” for skin and hair.

Karishma states,” The “Medical Fruit” for good hair and skin is coconut. Coconut is a fruit which when consumed regularly helps good quality skin and hair. Make coconut part of the diet. Coconut is a miracle fruit. South Indian people have luscious jet black hair and a secret is a coconut. Consume with chutney, or mix with dates to form energy balls, grate it in your vegetables, switch your cooking oil to coconut oil.”

Nutrient-rich dense fruits 

Karishma informs us to embrace local fruits for a healthy life and says, “The real nutrient-rich fruits are local Indian berries which are 

Black Jamun  Mulberry  Ber  Starfruit  Raw Mango 

These fruits are local to Indian origin and must be consumed. You don't need to consume expensive fruits to be healthy.” advices Karishma.

(Edited by Dr.Rati Parwani)