In this period when we enter the summer season, we come across colorful, varied summer fruits on the stalls. Fruits from June to August melon, watermelon, cherry, peach, apricot, grape, berry, plum, blackberry, raspberry, blueberry, fig and many more… Each of these fruits, which irrigate our mouth even when counting, has different benefits for our body. For this reason, consuming enough amount of all kinds of fruits in the summer will strengthen our immunity, prepare us for the winter and bring the water and nutrients we need in these hot days to our body.
Fruit Although the consumption need varies from person to person, a healthy adult should consume at least 2-3 servings of fruit during the day. As with all foods, consuming the fruit more than necessary causes fat storage in the body. Therefore, overeating while eating fruit will cause weight gain. Therefore, it is also important to pay attention to the portion size while consuming fruit.
This week I will share some summer fruits and benefits with you. We will continue where we left next week. (Note: 1 serving of fruit is 60 kcal.)
Watermelon: Refreshing fruit of summer with its high water content and low calorie contains watermelon A, C, B1, B5, B6 vitamins potassium and magnesium. Lycopene, a powerful antioxidant in its content, helps reduce the risk of cancer and protect heart and brain health. It has anti-inflammatory properties with its lycopene and vitamin C content. Lycopene is mostly found in the red region of the watermelon, while the white part close to the shell is rich in citrulline amino acid. Citrulline amino acid converts to arginine in the body, helping blood vessels to expand and reduce blood pressure. Watermelon the core is; It is rich in arginine amino acid. Consumption of watermelon with these amino acids can help relieve muscle soreness after exercise in athletes. It is a diuretic fruit. 1 thin slice of watermelon (200 g) replaces 1 serving of fruit.
Melon: Besides its rich vitamin A content, melon also contains vitamins C, K, B9, B6, magnesium, potassium and various antioxidants. Melon, a fruit rich in potassium, helps regulate blood pressure. Strengthen the immune system, protects against cancer and supports bones with the vitamins and minerals it contains. Melon and watermelon helps to meet the water needs of our body and provide electrolyte balance in hot summer days. These two nutrients also help toxins from the body. Melon; It protects from eye diseases such as cataracts, macular degeneration and supports eye health. 1 thin slice of melon (175 g) replaces 1 serving of fruit.
Cherry: Cherry, which is a pain reliever and anti-inflammatory, is rich in antioxidants and is a source of fiber, vitamins and minerals. Contains vitamin C, potassium, manganese and copper. Anthocyanins, which give Kiraza red color, keep the inner walls of thin blood vessels strong and ensure that blood and oxygen reach every point. Cherry is beneficial for skin health. It helps lower uric acid levels and reduce gout and joint pain. Thanks to its melotonin content, it allows you to fall asleep more easily. 12 cherries (75 g) replace 1 serving of fruit.
Peach: It contains vitamins A, C, E, K and B, copper, potassium, manganese, magnesium, phosphorus, iron minerals. It prevents constipation with soluble and insoluble fibers in peach content and helps the digestive system to work well and healthy. It helps to protect the skin from sun rays with the vitamins A and C it contains, and increases the production of collagen. It protects eye health with lutein and zeaxanthin carotenoids. It reduces the risk of cancer with its polyphenols and squaretonoids. 1 medium peach (100 g) replaces 1 serving of fruit.
To be continued…