There are always rumors that the fruit in the morning is gold, from noon to 3 pm is silver, from 3 to 6 pm is copper, and after 6 pm is lead. And what is the truth? 1. Why do you say that fruit is gold in the morning, silver at noon and copper at night? There is a view that the reason for this “gold, silver and copper” is that eating fruits in the morning is the easiest to absorb, while eating fruits in the evening is the worst. This explanation is too easy to take for granted. In fact, the digestive and absorption ability of the human body and the time of eating do not have much to do with each other. The ability of digestion and absorption is mainly related to the secretion of digestive juices and the ability of gastrointestinal motility. After eating, the digestive system of healthy people will secrete digestive juices and enhance peristalsis to promote digestion and absorption, which is not directly related to the morning and evening of eating, but has a certain relationship with age, usually the elderly digestive juices secretion will be reduced, digestive function will be reduced. In other words, whether it is morning or evening, there is no difference in the absorption of fruit by the digestive system. Imagine, you do not eat fruit at night, you still have to eat other things for dinner? And fruit is a very good digestive food, because the most content of fruit is water and carbohydrates, carbohydrates are the fastest digested and most easily absorbed by the body of the three major energy-supplying nutrients. In addition, in some dietary advice will be “eat fruit in the morning”, the starting point is often because most of our residents’ breakfast nutrition composition is too single, usually only the main food and meat, eggs and dairy, the proportion of fruits and vegetables is too small. If with some fruit, can provide vitamins and dietary fiber, more conducive to balanced nutrition. From this aspect, promote the morning eating fruit, for the enrichment of our residents breakfast, improve the quality of breakfast is beneficial. But this is not the same as fruit is bad to eat in the evening. Not to mention, fresh fruit has many health benefits. Fruits are rich in antioxidants such as polyphenols and flavonoids, and are also an important source of vitamin C. Now, there is plenty of research evidence to prove that eating more fruit is good for human health. Harvard University has conducted a 14-year dietary follow-up survey of 110,000 people and found that those who ate more fruit daily had significantly lower rates of cardiovascular disease than those who ate less fruit. At the same time, eating more fruit is also beneficial to reduce the prevalence of stroke. A diet rich in fruits can also reduce the prevalence of hypertension. Fruits are also rich in lutein and zeaxanthin, which are very important for the prevention of age-related macula. Eating more fruits can also reduce the incidence of cancer and mortality, for the prevention of diabetes, obesity have a positive effect. There is no strict time limit for eating fruits. Fruits have so many benefits to our health that nutritional recommendations from all over the world recommend eating more fruits. The latest American dietary guidelines recommend adult men to eat 2 cups (2 cups) of fruit per day, while adult women eat 1.5 cups (1.5 cups) of fruit per day (1 cup is about 237 ml [Note 2]). The Chinese Nutrition Society recommends that adults eat 200-400 g of fruit per day. However, the actual situation is that the consumption of fruits by the world population is still relatively low and far from the recommended consumption. Therefore, the problem we are facing is more about not eating enough fruit than eating fruit at the wrong time. The Harvard School of Public Health’s Healthy Plate recommends that it is best to eat some fruit at all three meals a day, and it is best to have half of the plate filled with fruits and vegetables, and there is no emphasis here on eating fruit only for breakfast, but not for dinner. At the same time, in order to improve the amount of fruit we eat, it is also recommended that we usually put the fruit outside where you can easily see, so you will want to eat more. It should be reminded that the talk of eating more fruit here is based on the total energy being constant and replacing some of the other foods with fruit. This means that the total daily energy intake should remain the same, and eating more fruit should be accompanied by a moderate reduction in other things, such as meat, starchy staples, fat and other foods. If other foods are not reduced, but only the amount of fruit is increased, it will lead to high total energy intake and increase the risk of obesity, which is not good for health. Therefore rumors are shattered and there is no time limit for healthy people to eat fruit. On the basis of total food energy not exceeding the limit, as long as your stomach feels comfortable and there is no discomfort, you can eat fruit if you want, in the morning, at noon or in the evening.