Their weekly consumption is essential because they provide nutrients and energy to face each day of the week, according to nutritionists.
What would be the perfect selection of fresh fruits with high biological value that should never be missing from our table, as part of a healthy, complete, and balanced diet?
The list is long and varied, and the availability of these foods on the market may depend on the time of year we are in, but nutritionists at the European Medical Institute of Obesity (IMEO) have chosen seven affordable fruits whose daily or weekly consumption they recommend prioritizing, for example, by enjoying one of them every day.
For this list, the characteristics of the foods were evaluated, such as their nutritional value, degree of assimilation of nutrients by our body, caloric intake, beneficial effects on health and prevention of certain diseases, as well as their contraindications and price, according to Rubén Bravo, spokesperson for IMEO.
“ It is advisable to eat at least 2-3 pieces of fruit a day, preferably fresh and seasonal, to obtain an optimal amount of all the nutrients and fiber they provide,” explains Andrea Marqués, clinical dietician-nutritionist at IMEO.
Marqués recommends eating fresh, whole fruits and vegetables “to benefit from all their properties, leaving aside juices, compotes or processed fruits, which usually contain added sugar and lose their source of fiber.”
WHAT ARE THE RECOMMENDED FRUITS?
1.- CHERRIES, THE ‘NATURAL ASPIRINS’
They act as a “natural aspirin”, helping to alleviate headaches; they are rich in potassium; they have a diuretic effect and help control hypertension. In addition to fiber, folic acid, and antioxidants, they provide anthocyanins, compounds that neutralize the harmful action of other molecules on skin cells.
Marqués recommends washing them well to avoid possible traces of pesticides and insecticides, and eating one serving a day (7-10 cherries).
2.- KIWI, GREAT SOURCE OF VITAMIN C
With more than 80% water and high fiber content, it is a filling food, ideal for combating constipation. Its high content of antioxidants and vitamin C strengthens the body’s defenses and promotes cell regeneration. Its diuretic properties help eliminate fluid retention and facilitate digestion, and its vitamin E improves blood circulation.
It can be consumed daily, except in cases of allergy or kidney problems, according to IMEO.
3.- ORANGE, FULL OF GOOD PROPERTIES
It is a citrus fruit with multiple properties, thanks to its content of flavonoids (antioxidants, anti-inflammatory and anti-tumor); carotenoids (related to the prevention of different types of cancer and heart protection), and pectin (a fiber with a satiating effect that contributes to reducing cholesterol levels).
It is best to eat the whole piece or the juice with the pulp, and it can be consumed daily, except in cases of heartburn, gastroesophageal reflux, or migraine, according to this same source.
4.- APPLE, SATISFYING AND PURIFYING
It is a fruit that we should eat before doing sports, as it provides energy and activates the metabolism, and it is also ideal to include in a weight loss regimen, due to its diuretic, purifying, and satiating properties, according to Marqués.
It also helps prevent cardiovascular diseases and some types of cancer, regulate cholesterol levels, and strengthen memory.
Pectins (fiber) and ursolic acid (a compound that helps muscle growth) are found in the skin of the apple, so it is best to eat it daily and unpeeled, after proper washing.
5.- MANGO, ‘TONIC’ WITH TROPICAL FLAVOR.
Refreshing, juicy, and digestive, it provides the recommended daily amount of vitamin C, which strengthens our immune system, as well as magnesium, necessary to fix calcium and phosphorus in the bones. It is rich in iron and fiber, which help fight anemia and constipation respectively.
Being low in calories, fat, and sodiu, can contribute to weight loss and the prevention of cardiovascular disease.
It can be consumed frequently, except in cases of pregnancy or kidney problems.
6.- GRANADA, AN ANTI-TUMORAL BARRIER
This fruit, low in calories and sodium, rich in potassium, and cholesterol-free, is suitable for weight control diets and people with hypertension, according to Marqués.
It contains polyphenols, with an astringent and anti-inflammatory action on the mucosa of the digestive tract, being useful in cases of diarrhea, and stands out for its anti-tumor action. However, the juice of this fruit can inhibit the effect of certain medications, so it is advisable to consult a health professional before taking it.
7.- BANANA, A SPORTS SUPPLEMENT
According to Marqués, “it is an ideal sports supplement, rich in magnesium and vitamins B6 and C”, since “by eating a ripe banana we cover 23% of the daily potassium that our muscles need to contract”, and it is also recommended in cases of gastrointestinal disorders.
Banana pulp is low in fat and protein, and high in sugar, although this fruit is not contraindicated for diabetics who exercise, concludes the IMEO nutritionist.
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