Dr Vincent warns: Don't leave fruit sitting on the bench for too long

If you've ever bought a bag of apples, bananas or peaches with the best of intentions, only to leave them sitting in the fruit bowl for days or weeks, you've probably wondered whether the fruit still good for me?

According to leading health and wellness expert Dr Vincent, the answer is more complicated than most people think.

"Fruit doesn't suddenly 'go bad' for your health as it sits there," Dr Vincent said.

"However, over time, certain nutrients especially vitamins like vitamin C can break down. The longer fruit sits out in light, heat or air, the more goodness you can lose."

Dr Vincent is a revered clinical nutritionist, food scientist, antioxidant researcher and founder of Renovatio Bioscience, a well-known Australian company that makes skin care, supplements and pantry products from 100 percent Australian apples. The products contain activated phenolics, the world's most potent form of antioxidants capable of being rapidly absorbed by the body.   He also translates cutting-edge research into actionable advice for individuals looking to achieve better health through nutrition.

The science behind nutrient loss

Dr Vincent emphasised that nutrient decline begins the moment fruit is picked. Some nutrients are more stable than others. Vitamin C is one of the most fragile, with research showing that some fruits can lose 10-25 per cent of their vitamin C content within the first 24-48 hours at room temperature, and as much as 50 per cent within a week if kept in warm conditions or direct sunlight.

Water-soluble B vitamins, such as folate, are also vulnerable, degrading steadily over several days in heat and light.

"Fruits high in antioxidants, such as apples, blueberries and plums, are more resilient, but antioxidant levels also fall over time, particularly if fruit is bruised, exposed to oxygen or stored at high temperatures," Dr Vincent said.

He noted that tropical fruits like mangoes and bananas can experience accelerated nutrient breakdown once they ripen, because the enzymes that drive ripening also trigger oxidation.

"Once fruit is harvested, it's cut off from its nutrient supply," Dr Vincent said.

"The clock starts ticking and how you store it makes all the difference. On a hot kitchen bench, the process speeds up dramatically."

How much goodness can be lost

Dr Vincent said the rate of nutrient loss can be surprisingly fast. Soft fruits such as strawberries and blueberries can lose up to 20 per cent of their vitamin C within just three days at room temperature and over half within a week if left unrefrigerated. Kiwi fruit and citrus are slightly more stable, but still lose around a quarter of their vitamin C within the first week in warm conditions. Bananas, while rich in antioxidants, can see their levels drop by more than half once they become overripe. Even apples, which hold up better than most, can lose a third of their antioxidant power after two weeks in a warm fruit bowl.

"While fruit rarely reaches the point of having no nutritional value at all, it can lose a significant portion of its vitamins and phytonutrients if left too long," he said.

"Overripe fruit will still contain fibre but a large proportion of the component may have already been converted into sugar, and the potent antioxidants and vitamin levels you were counting on may have dropped dramatically.  Antioxidants are extremely important for our body as they help to maintain cellular health.   If our cellular health is poor or compromised, we are more susceptible to chronic disease and illness including cancer.

"This is why I recommend to people to add activated phenolics to your diet to provide your body with the cellular support it needs to fight off illness."

The best way to store fruit for peak nutrition

Different fruits have different storage needs and getting this right can slow nutrient loss considerably. Vitamin C-rich fruits such as berries, kiwi and citrus should be stored in the fridge as soon as possible after purchase to preserve freshness. Apples last far longer in a cool environment, such as the crisper drawer, compared to being left on the counter. Bananas and avocados are best ripened at room temperature, but should be eaten quickly once ripe to prevent significant nutrient decline. Fruit should be washed only just before eating, as early washing can accelerate spoilage.

Don't wait for perfection

"The biggest mistake people make is waiting too long for fruit to be 'perfect' before eating it," Dr Vincent said.

"Overripe fruit may still be edible, but you're likely missing out on the peak nutritional value you could have enjoyed earlier."

His advice is simple, buy smaller amounts more often, store them correctly and eat them promptly. Fruit is one of nature's best health boosters, but it is at its most powerful when fresh. If it has been languishing in your fruit bowl for weeks, you are not getting the same benefits as when it was just picked.

About Dr Vincent

Dr Vincent is Australia's leading health and wellness expert, clinical nutritionist, food scientist and antioxidant researcher. He is the founder of Renovatio, one of the country's fastest-growing health and wellness brands, known for its powerful antioxidant formulations derived from Australian apples. Products include supplements, skin care and pantry goods.  With a PhD in food science and extensive experience in clinical nutrition, Dr Vincent is a passionate advocate for accessible, science-backed wellbeing. Through Renovatio, he is dedicated to helping people live longer, healthier and more vibrant lives by harnessing the power of nature and evidence-based innovation.  He launched his skin care products in the US this year under the brand, Vincent. www.plusvincent.com

Visit: www.renovatio.com.au