In my article last week, I mentioned the benefits of summer fruits and the amount of servings. Don’t get too caught up in the portion size, you can accept a handful of fresh fruit as 1 serving. I also share the portion size of the fruits with you as information. This week we continue our fruit list.
Apricot: Apricot containing antioxidant A, E and C vitamins is also a fruit rich in many other antioxidants. Some harmful substances called free radicals are formed after the functioning of our body. Factors such as stress, air pollution, UV rays, smoking, alcohol consumption and radiation accelerate the formation of free radicals. Antioxidants protect these free radicals from diseases such as cancer, diabetes and heart disease by preventing or reducing the damage to our body. ApricotIt prevents diseases, protects skin and eye health and delays aging with its antioxidants. It helps the digestive system to work properly with the fibers it contains and prevents constipation. 3-4 apricots (100 grams) replace 1 serving of fruit.
Grape: There are many grape varieties. 1 serving of fresh grapes meets about 15% of vitamin C and vitamin K daily. Contains vitamin B1, B2, B6 and potassium, copper, manganese. Various antioxidants are also found in the peel and kernel of grapes. There are more antioxidants in red and black grapes. Red grapes contain anthocyanins and antioxidants called resveratrol (especially in the kernel) that give the fruit its color. It strengthens the veins and prevents heart diseases with these antioxidants. Except those the grapes There are various other antioxidants. Grapes protect against cancer with a combination of vitamins, minerals and antioxidants. 15-20 grapes (80 grams) replace 1 serving of fruit.
Mulberry: Contains vitamins A, E, C, K, iron and potassium. Mulberry is also a fruit with a high antioxidant rate. It protects from cancer and heart diseases, prevents anemia. Half a glass (60 grams) of fresh mulberry replaces 1 serving of fruit.
Plum: It contains vitamins A, K, C and B, potassium, copper, manganese, magnesium and phosphorus. Plum helps prevent constipation. Especially dried plumIt is a natural laxative with the content of diphenyl issatin, and according to some studies, prune consumption helps strengthen bones. Plum Plum Red and purple colors, such as, are rich in anthocyanins, which are beneficial for heart health. 8-10 pieces of green plums (100 grams), 3-4 pieces of plum plums (100 grams) or 4-5 pieces of prunes replace 1 serving of fruit.
Blackberry: Contains vitamin C, especially A, E, K, B vitamins, potassium, magnesium and calcium. It is beneficial for skin health with its vitamins and antioxidants, delaying aging. Its anthocyanin rich structure prevents heart diseases and reduces the risk of cancer. Half a glass of blackberry (90 grams) replaces 1 serving of fruit.
Raspberry: It contains vitamins C, E, A, K and B, as well as calcium, magnesium, iron, phosphorus, potassium, copper and manganese. One serving of fresh raspberries can meet 40% of your daily vitamin C needs and contains 6-7 grams of fiber. It protects from chronic diseases with antioxidants such as vitamins, minerals and quercetin, and elagic acid. Half a glass of raspberry (100 grams) replaces 1 serving of fruit.
Blueberries: Blueberries are among the richest foods in terms of antioxidant capacity. Contains vitamins A, E, C, K and B, phosphorus, potassium, magnesium, manganese, calcium. According to some studies, blueberry consumption reduces DNA damage, protects it from cancer and delays aging. Again according to some studies blueberries It strengthens memory and protects brain health. It helps to protect cardiovascular health and prevent diabetes and urinary tract infections. Half a glass of fresh blueberry replaces 1 serving of fruit.
FIG: Vitamins A, C, K and B contain magnesium, copper, potassium, iron, calcium and phosphorus minerals. It is beneficial for hair and skin health with antioxidant, vitamins and minerals. It helps the digestive system to work regularly, prevents constipation. 1 fresh fig (80 grams) replaces 1 serving of fruit.
fruits each has its own unique flavor and nutritional value. Therefore, try to diversify your fruit consumption as much as possible. It will be much more beneficial to consume fruits that can be eaten with their peel after consuming them with their peel.