What are the summer fruits? What are the benefits? Which risk diseases do they play an important role in preventing?
Summer months contain nutritious fruits that are colorful and provide us with a different happiness and a different benefit in each color. In these days when the summer heat is evident, many people increase their fruit consumption for a healthy and fit body. However, fruits that are not eaten in the right amount can turn into excess weight instead of losing weight. Because one serving of fruit contains almost as many carbohydrates as bread. Unconsciously increasing the amount of fruit can cause excessive energy intake. In addition, the benefits of summer fruits to metabolism and the human spirit are an indisputable fact. The substances it contains both protect against diseases and help you stay young.
1. GRAPE: It protects against heart and circulatory diseases.
Benefits: Grapes, which are consumed abundantly in the summer months, are very rich in sugar. In addition, the anthocyanins and flavonoids it contains increase its antioxidant properties. It helps prevent blood clotting and the oxidizing effect of LDL cholesterol, known as bad cholesterol. In this way, it also prevents heart and blood circulation diseases. Grapes contain high amounts of water and fiber. This also supports liver and intestine cleansing. Especially since black grapes contain quercetin, which helps prevent inflammation, it ensures the regular functioning of the heart and circulatory system and supports the digestive system. Grapes, which contain 18.1 grams of carbohydrates, 0.7 grams of protein and 0.9 grams of fiber in a bunch of approximately 100 grams, are a strong source of antioxidants. Grapes, which should be consumed very carefully, especially by diabetic individuals, due to their rich carbohydrate content, provide a protective effect against cancer thanks to the resveratrol they contain. In addition, it supports the circulation and digestive system by containing quarcetin and has a preventive effect on constipation problems in individuals.
Amount: Since the sugar content is high, the amount should not be exaggerated and the portion should be 15 fresh pieces. It is necessary to limit it to grapes.
2.APRICOT: It supports slimming.
Benefits: Summer time One of the most indispensable fruits of the years is apricot. The amount of fiber it contains makes apricots one of the indispensable fruits in diets. With its high carotenoid content, apricot acts as an elixir of youth. It supports the immune system and protects the skin. It also contains lycopene, one of the most powerful antioxidants. Lycopene also prevents the accumulation of fat in the veins. Apricot, which contains 11.12 grams of carbohydrates, 1.4 grams of protein and 2 grams of fiber in 100 grams, is one of the indispensable summer fruits. Apricots, which have approximately 48 calories in 100 grams, replace 1 portion of fruit when consumed in 3-4 pieces. It is a fruit rich in vitamins A and C, as well as potassium, iron and magnesium. In addition to having a constipation-defying feature due to its composition, scientific studies have proven that it has a protective effect against lung and stomach cancer. It is important in regulating blood pressure thanks to its potassium content.
Amount: Consuming 4 fresh apricots a day is enough for the body.
3.BLUEBERRIES: It rejuvenates the skin. .
Benefits: One of the foods that has excited the scientific world lately is blueberries. It contains some substances that help keep the brain young and is rich in anthocyanins. Blueberries also contain a powerful antioxidant that accelerates blood circulation and protects against aging. Anthocyanin increases the effect of vitamin C, supports collagen and beautifies the skin. Blueberries, which are an important source of pectin, reduce cholesterol levels thanks to this feature.
Amount: You can consume 2-3 tablespoons of blueberries a day.
4 BLACKBERRY: Fights infections.
Benefits: Blackberry, which is a great source of vitamin C, also contains vitamin E. It helps eliminate the effects of free radicals that cause premature aging of the skin and heart diseases. Blackberries are the natural source of salicylate, the active ingredient in aspirin that fights body infections.
Amount: You can provide yourself with these benefits by eating half a glass of blackberries a day.
5 .MELON: Says stop to aging.
Benefits: Melon is one of the fruits with the highest amount of sugar. This fruit, which we do not recommend for diabetics and people with insulin resistance to consume, contains plenty of vitamin C and beta carotene. Both have natural anti-aging, cell regenerating and enhancing properties. At the same time, melon supports the immune system and blood circulation. Melon contains potassium, which can lower high blood pressure and bad cholesterol. Melon, which contains approximately 28 calories per 100 grams, is one of the juicy summer fruits like watermelon. It contains 6.8 grams of carbohydrates and 1 gram of protein. It is also a fruit rich in vitamin C. It is a fruit with a high water content. It is a fruit rich in folic acid and potassium. It plays an active role in clearing toxic substances in the kidneys. In addition, it helps protect heart health. It has antioxidant properties thanks to the beta carotene it contains.
Amount: Consuming more than one slice a day is not recommended due to the amount of sugar it contains.
6.WATERMELON: Helps lose weight.
Benefits: Watermelon, which contains plenty of water and vitamin C, facilitates digestion and helps the intestines function. Watermelon, which contains plenty of lycopene, has a protective effect against cancer. It regulates heart functions and blood pressure. It has the lowest energy among all fruits. There are 26 calories in 100 grams. Watermelon, an indispensable summer fruit that contains 95 percent water, has 7.5 grams of carbohydrates, 0.6 grams of protein and 0.4 grams of fiber. Since most of its calories come from carbohydrates, we should prefer it with a protein source such as cheese when consuming it, in order not to disrupt blood sugar control. Thanks to its cooling effect, watermelon is the savior of menopausal women and pregnant women. It is very easy to digest as it has a high water content and low fiber content. It supports the active functioning of the kidneys.
Amount: It can be consumed with peace of mind in slimming diets, as long as the amount is not exaggerated.
7.CHERRY: It relaxes the joints and strengthens the eyes.
Benefits: Cherry, a fruit that everyone enjoys in summer, contains plenty of vitamin C. It is a fruit rich in flavonoids such as anthocyanin, which supports the body's immunity. It also contains quercetin, a powerful anti-inflammatory substance that helps relieve joint pain and protect against eye diseases. It is also a food rich in the plant-derived chemical ellagic acid, which has anti-carcinogenic properties. In addition, cherry vitamin helps fight against viruses and bacteria. 100 grams of cherry contains 65 calories, 22.9 grams of carbohydrates and 1 gram of protein, and thanks to its fiber content of 2.1 grams, it becomes the savior of individuals suffering from constipation problems. It is very effective in regulating blood pressure and also functions as a diuretic. While it supports the removal of edema in the body, it has a protective effect against cardiovascular diseases. Thanks to the melatonin active ingredient it contains, it relaxes the body and provides a comfortable sleep pattern. It supports the removal of uric acid and urate crystals from the body.
Amount: You can eat up to 12 cherries a day with peace of mind.
8. STRAWBERRY: It makes us feel happy.
Benefits: Strawberry, the first fruit that comes to mind when it comes to red, is important for collagen production. It is an excellent source of vitamin C. Vitamin C also plays an important role in wound healing. It prevents gum diseases. It contains ellagic acid, which has very strong anti-carcinogenic properties. Strawberry, one of the fruits that is best for psychology, prevents constipation with its abundant fiber content. It contains approximately 5.5 grams of carbohydrates, 0.8 grams of protein and 2 grams of fiber in 100 grams. Strawberry, a fruit rich in vitamin C, helps our immune system to be strong. Thanks to its fiber content and being a juicy fruit, it has a constipation-relieving effect. Thanks to its high potassium content, it also helps balance our blood pressure.
Amount: 10 strawberries a day are enough for your health.
9.FIGS: Improves memory. It strengthens and relieves stress.
Benefits: Fig, which is a great source of fiber, is also involved in nerve conduction and mood mood. It contains vitamin B6, which indirectly affects the human body. It reduces the risk of heart diseases with its high fiber content. It helps to get rid of toxins. It is a good source of potassium. In this way, it protects heart health. It strengthens weak memory and provides relief from excessive stress. One of the best sources used for constipation problem. 100 grams of fig contains 19.8 grams of carbohydrates, 0.75 grams of protein and 2.9 grams of fiber and is approximately 75 calories. Its energy density is higher than other fruits. Thanks to its fibrous structure, it is an ideal fruit for individuals with digestive system problems. Due to its high carbohydrate content, especially diabetic patients should consume it very carefully.
Amount: More than a small fresh fig a day may cause weight gain instead of benefit.
10. PEACH: Strengthens immunity.
Benefits:One of the most preferred fruits in summer is peach. However, while eating too much may cause constipation, the substances it contains renew the body and strengthen immunity. It facilitates digestion and is a fruit that is beneficial for the kidneys. One serving of peach, which contains 9.54 grams of carbohydrates, 0.9 grams of protein and 1.5 grams of fiber, is approximately medium sized and contains around 47 calories. It is much healthier to consume peach, a fruit rich in fiber, with its peel. It is an ideal fruit for balancing blood pressure on hot summer days. Peach, which is also a fruit rich in vitamin C, is a very useful fruit for strengthening our immune system.
Amount: Eating 1 peach a day is enough.
11.Mulberry: It is known to be beneficial for wounds in the mouth (Canker sores).
Benefits: 8.1 grams of carbohydrates, 1.3 grams of protein, 1.5 grams in 100 grams. Fiber-containing mulberries contain 260 mg of potassium and are approximately 44 calories. Mulberry, which has a higher protein content than other fruits, is one of the indispensable summer fruits. Being a fibrous fruit, it is good for digestive system disorders. At the same time, the flavonoids found in mulberry structure are also beneficial in protecting heart health.
<
Read: 0
