Fruits are, perhaps, the most striking foods because of their diversity of colors and shapes. But in addition to what they show with the naked eye, they are part of foods with more nutrients and natural substances highly beneficial to health.
Fruits natural source vitamins and minerals If we stop to think, we will see that fruits and all vegetables, survive in the open, facing all kinds of weather conditions and aggressions.
All this is possible thanks to the protective substances and natural antioxidants they possess. In short those same substances are the ones that protect us when we consume the food.
That is to say that we benefit absolutely with all those vitamins and nutrients that the fruit possesses. We fill our whole body with life.
What are the benefits of using fruits?
A daily ration of 3 to 4 fruits, naturally contribute the daily requirements of vitamin C
They provide a variety and amount of vitamins and minerals; Mainly vitamin C
Hydrate the body quickly.
They help the correct functioning of the digestive system.
It facilitates the drainage of liquids, being diuretic and purifying of the organism.
Provide soluble plant fibers
They do not contribute fats (except the nuts, olives, avocados and coconuts that contribute beneficial oils for the organism).
They provide natural antioxidant vitamins.
The vitamin most abundant in fruits is C, and what is important of this vitamin, is that our body does not synthesize it, that is why food must provide it.
The amount of vitamin C in the fruit is very varied, with kiwis, strawberries, raspberries and citrus being the most content.
Vitamin C has a high antioxidant power, which makes it a protector of the tissues and cells of our body.
Blueberry Vitamin C, must be replenished day by day through food, since it does not accumulate in the body, and its excess is eliminated in the urine.
It is also destroyed very easily, by high temperatures, cooking, air and light. That is why it is best to consume raw fruits to ensure the maximum intake of vitamins.
The main components of the fruit are:
Water: It is the main component of the fruit.
Approximately per 100 grams of fruit, we consume 80 to 90 grams of water. Therefore eating fruit, from a hydration point of view, is almost like drinking water. However, in case of certain dietary regimens you must take into account its sugar content.
Carbohydrates: Fructose is the sugar in the fruit. As fructose is a monosaccharide, the body absorbs and assimilates quickly. That's why we say that fruits are an instant source of energy. Hydrates are also present in glucose and sucrose.
Vegetal Fiber: Every 100 grams of fruit means consuming about 2 grams of fiber.
Pectin, a type of fiber highly beneficial to the body, is the one found mostly in fruits.
Mineral salts: consumption of fruits on a daily basis helps to regulate the mineral balance in the body. They contain a high level of potassium and low amount of sodium. They also provide magnesium and some calcium.
Organic acids and aromas: these acids are normally tolerated by our body, except in special situations where we must resort to those fruits with low organic acid content.
Vitamins: Fruits bring us large amounts of vitamins, as they are especially rich in beta-carotene, powerful antioxidants that protect our mucous and skin.
The caloric intake
Watermelon, carbohydrates vitamins, minerals and water. There is a popular belief that the caloric intake of fruits should be discarded. This is a partial truth.
See the table of nutritional contribution of the fruits
Its caloric intake comes from easily absorbed sugars or carbohydrates, and between one fruit and another there is a remarkable caloric difference.
Consuming them in excess supposes an increase of calories, which, by the way in which it synthesizes our organism, can transform into lipida reserve in our organism.
In turn, and given the different caloric intake of some fruits from others such as an avocado compared to a mandarin, this factor should be considered when including them in a controlled calorie ration.
However, they are considered a wild card in every diet, especially for their contribution of nutrients (vitamins, minerals and others). The best thing is to consume them as a collation or snack, either mid-morning and mid-afternoon, without abusing the daily consumption.
The recommended daily ration is 3 to 4 pieces daily and this will allow to cover the daily requirements of vitamins and minerals.
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