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10 Autumn fruits fill the table of nutrients

10 Autumn fruits fill the table of nutrients

Despite the calorie temptations that go with the cold, those on the diet know that the upcoming seasons are crucial to winning the ideal body until temperatures will rise again. Therefore, it is fundamental to continue investing in vegetables, vegetables and, of course, fruits, taking advantage of varieties so as not to fall into monotony. In the case of fruit, therefore, it is more than recommended to take advantage of the season's options. "Even those that are found all year round in supermarkets tend to be tastier and cheaper at certain times of the year," says nutritionist Roberto Navarro of the Brazilian Association of Nutrology (Abran). But it is not only to help in weight loss that fruits are welcomed, they are essential foods for the proper functioning of the body. Sources of vitamins, fibers and minerals, they should be consumed every day in at least three portions.

Guava

The reddish color of guava denounces its high content of lycopene, a nutrient that many believe exists only in tomatoes . "It belongs to the family of carotenoids, the substance has a high antioxidant power, being highlighted when it comes to prevention of prostate cancer," explains nutritionist Thatyana Freitas, from the Stesis clinic in São Paulo. Prefer to eat the fruit with the peel, which contains pectin, a fiber that promotes satiety, decreasing the blood insulin spikes, since it causes glucose to be absorbed more slowly. The vitamin that stands out in this case is vitamin C. A piece of 100 g of the fruit offer 68 calories.

Pineapple

Pineapple is a source of mono and polyunsaturated fat, considered good, since they decrease the levels of LDL cholesterol in the body. Because it contains vitamin C, it is encouraged the consumption of the fruit with foods rich in iron, since the nutrient favors the absorption of the mineral by the organism. Other nutrients found in it are selenium, which works on strengthening the immune system, and zinc, which fights free radicals, preventing premature aging and the development of degenerative diseases. "Just do not exaggerate in consumption, because the fruit has a medium glycemic index, a term that indicates how fast food raises blood sugar levels," says Nutrologist Roberto. Consequently, the body suffers from insulin spikes and soon becomes hungry. Be careful still with the calories. A portion of 100 g of the fruit contains 101 calories.

Passion fruit

Besides being a source of vitamin C, passion fruit has a great deal of fiber in its shell. The problem is that it is usually overlooked in in natura consumption or as juice. To take advantage of it, Nutrologist Roberto suggests to sanitize the fruit, to separate the bark until it is very dry and then to grind it. "The small pieces can be used at meals to increase satiety," he says. In this sense, the power of the fruit is so great that some places provide the passion fruit flour ready. It is also worth adding that substances present in the fruit promote a soothing effect on the consumer. "Another source of lycopene, the persimmon has a relatively high glycemic index, which can be dangerous for those who want to lose weight or have diabetes," says the nutritionist. Thatyana. To take advantage of the vitamins C and E present in the fruit, it is recommended to ingeste in natura or immediate after the preparation of a juice. Persimmon also contains fibers, which help regulate the functioning of the intestine. One serving of 100g persimmon contains 71 calories.

Avocado

Avocado contains monounsaturated fat, the same found in olive oil and indicated as beneficial for cardiovascular health. It is also a source of zinc, selenium and vitamin E, which fights free radicals. The major highlight of the fruit, however, is the antioxidant glutathione, which protects cells against oxidation. "Although it is produced by the body through biochemical reactions, the ready nutrient is found exclusively in avocado," explains nutrologist Navarro. The only warning is about calories from avocado. 100 g of fruit contains 160 calories. To grow a balanced diet, it is necessary to manage the consumption.

Fig

With the exception of high glycemic index, fig is a nutritionally important food for the diet. In addition to being a source of zinc and fibers, it contains a substance called anthocyanidin, responsible for its purplish color. Anthocyanidin is a strong antioxidant, which acts both in esthetics, avoiding hair loss and strengthening nails, as well as health, neutralizing free radicals, which can favor the fight against chronic diseases such as diabetes. A portion of 100g of fig offers 136 calories.

Melon

Composed practically of water, melon acts as a great diuretic thanks to the presence of potassium, which competes with sodium in the water balance of the body, lowering blood pressure . "In this way, it stimulates kidney function," explains nutritionist Roseli Rossi of the Nutrition Equilibrium clinic in São Paulo. The fruit is still composed of magnesium, which prevents infections, and carotene, the precursor of vitamin A, which promotes the integrity of vision. A piece of 100 g of melon contains 36 calories.

Tangerine

"Vitamin C, which prevents and alleviates the symptoms of flu and cold, in addition to fighting stress, is the main highlight of tangerine", points out the nutritionist Tatiana Branco Barroso, Nutri Action Advisory and Nutrition Consulting, in Santos. It recommends not to dispense bagasse, which is an excellent source of fiber. The orange color of the fruit still shows that it offers the precursor of vitamin A, the carotene. When it comes to calories, it's good to take into account that 100 g of mandarin offer 53 calories.

Grape

The most significant nutrient in grapes is resveratrol, a potent antioxidant. It slows down aging, lowers the risk of cardiovascular disease and even prevents diseases like Alzheimer's. To obtain it, however, the ideal is to ingest the bark of the grape, where it is in greater concentration. As for calories, 100 grams of grape contains 69 calories.

Coco

Coconut is the source of monounsaturated fat and a type of fat called triglyceride of the middle chair, which was the nutrient responsible for the great success of coconut oil. "Unlike the other fats we eat that, if not used to generate energy, are stored as a reserve source, this fat is not accumulated in the body," explains Nutrologist Roberto. If it is not used, therefore, it is eliminated, thus avoiding the increase of body fat. Other important fruit nutrients are potassium and magnesium. Just do not abuse, because the coconut is not innocent when it comes to calories. One serving of 100g provides 354 calories.


Supply of processed foods makes it difficult to eat healthy

Supply of processed foods makes it difficult to eat healthy

The inclusion of industrialized foodstuffs in Brazil began in the 60's. After this time, the diversity of these products did not stop growing. Several factors led to this occurrence, among them, population growth and women entering the labor market, which occurred in the 1970s. One of the objectives of this growth of industrialized foods was to facilitate the preparation process of meals for both the woman and her family, with the backing of offering more time for other activities.

(Food)

Egg: ally of the brain and pregnant

Egg: ally of the brain and pregnant

Poultry breeding in America began with Christopher Columbus' second voyage to the mainland in 1493. On board the ship were the first chickens, a lineage originally from Asia. After centuries as one of the main foods of the world population, experts went on to say that the egg caused high cholesterol levels, making the egg Fortunately, it has been discovered that although it contains cholesterol, one unit has 178 milligrams, it is not he who makes the levels rise.

(Food)