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.
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 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.
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 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.
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.
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.
"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.
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.
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.
Although the Brazilian population believes that it feeds well, our menu is very poor in vitamins and minerals. According to USP and Unifesp, Brazilians suffer from the so-called hidden hunger, which is a non-apparent nutritional deficiency of one or more nutrients in our body - that is, there are no very clear symptoms for this deficiency, but this may reflect on various diseases over time.
Versatile and nutritious, oats combine with virtually everything. It goes well with sweet, savory dishes, yogurts, fruits. But their best pair is undoubtedly the good old cup of milk, a combination that has been in Brazilian family cookbooks for decades. With a little milk and a few spoons of Nesfit Oats Mix, a combination of oats with four other cereals (quinoa, barley, corn and rice), it is possible to prepare a creamy and full-bodied porridge in a few seconds, which can be served cold or even warm, according to your taste.