Chen Ben Asher – Functional Nutrition – Silicon Valley – How Much Fruit Should We Eat a Day?

Summer is my favorite time of the year. It’s the season of summer fruits. Fruits make a great and powerful food medicine. There is no doubt that fruits are full of nutrients, vitamins, minerals, micronutrients and anti-oxidants that help our body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues, and organs that support our overall health.

Fruits have a low amount of calories and rich in dietary fibers, which will regulate cholesterol and fat levels. This approach can also help to relieve constipation. A diet rich in fruit is linked to lower rates of heart disease, stroke, high blood pressure, cataract, macular degeneration and type 2 diabetes.

Get expert advice about fruit consumption from a functional nutritionist by clicking HERE!

We are blessed with so many summer fruits such as apples, apricots, grapes, figs, guava, berries, kiwi, bananas, peaches, plums, cantaloupe, watermelon and much more.

Summer fruits are a great option to have as a meal or a snack. We want to eat raw, fresh, local and if possible organic fruits. Skip the canned ones. Even for your summer apple pie choose use fresh apples. Trust me, everyone will notice the difference. When you do eat raw fruits you upload yourself with more vitamins and enzymes (=nutrients) that have not been broken down in the commercial processing of food products. And therefore, benefit your health.

How much fruit should we eat a day?

The amount of fruit you need to eat depends on age, sex, and level of physical activity. However, research studies suggest that children (age 2-3) in general can have 1 cup a day, children (age 4-8) can have 1 to 1 ½ cups a day,  (age 9-18) 1 ½ -2 cups a day. Adults (age 19-51+) can have between 1 ½ -2 cups a day unless their blood sugar is high. If this is the case, quantity needs to be much lower.


Who needs to be careful eating fruits?healthy fruits and vegetables


You have to remember that fruits along with the great nutrients are full of carbohydrates that turn into sugar, mainly fructose (and so meaning more calories). For example, one banana has 27 grams of carbohydrates and 105 calories, one apple has 25 grams of carbohydrates and 95 calories, and one cup of blueberries has 21 grams of carbohydrates and 84 calories. If you wish to lose weight or if you have pre-diabetes, diabetes or high blood triglycerides, you should manage and monitor your blood sugar levels by watching your intake of fruits.

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The Perfect Summer Salad Recipe

You can make it for your next backyard BBQ or any other occasion. Personally, I love making it fresh, every couple of days, sitting, watching the wilds birds visiting our backyard and just relaxing eating it and enjoying the moment.



2 fresh organic chopped apples (any kind you have at home)

1 cup fresh organic chopped strawberries

2 cups fresh organic chopped mango

1 cup fresh organic chopped pear

½ cup fresh organic lemon juice

2-4 teaspoons brown sugar



Put all the chopped ingredients into a large bowl.

Add brown sugar and lemon juice

Stir until well combined

Serve at room temperature or chilled



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