The benefits of fruits
Eating fruit
is good for you. What
are their nutritional benefits? Should we choose them fresh or dry? Can
we consume them without moderation?
The PNNS (NationalHealth Nutrition Program) proposes to put on the menu five servings of 80 grams
of fruits and vegetables per day, leaving the choice to the consumer to divide
between the two varieties of food. A portion is equivalent to either a
medium-sized fruit (an apple, a pear), or two small fruits (two apricots) or
half a large fruit (half a mango).
- What are the main nutritional
benefits of fruits?
"Fruits are
an excellent source of vitamins, most of the B vitamins (except B12),
antioxidant vitamins C and E and beta carotene are not the only antioxidants,
since the fruits are full of polyphenols, carotenoids, and flavonoids that fight
against oxidative stress, they also provide minerals, potassium, magnesium (we
think of banana), manganese, calcium or iron.
"To eat fruits is to ensure a good supply of essential fibers for
a regular transit, the feeling of satiety since they regulate the gastric
emptying, important also for the balance of the blood
cholesterol level or in the prevention of colon
cancer. however, Beware sensitive colons that can ill tolerate
some rich raw fruits insoluble fibers. If this is the case, it is advisable to
remove the skin and even cook the fruit, which greatly limits the fermentation
to the origin of intestinal discomfort.
"Fruits
have the great advantage of being low in calories, especially useful when you
pay attention to their weight, especially since their glycemic index, that is
to say, their sweetening power is moderate."
- What are the nutritional qualities
of apricot?
"There is only
the embarrassment of choice: apricots are the fruit of spring and summer par
excellence. The apricot would be native to Central Asia, but it is in the Mediterranean that it is mainly grown Relatively low in calories, it is
characterized by its high vitamin A content for vision. At 100 grams of apricots
you provide 30% of the recommended intake of vitamin A., It also contains
vitamin C. Apricot is one fruit rich in minerals and trace elements with excellent potassium content that is right after the banana, and magnesium. Not
to mention, antioxidant polyphenols honestly represented, even if the apricot
contains less than the strawberry lychee, which are the richest fruits in
polyphenols.it is rich in fiber, especially pectin, like the apple, a fiber
that promotes transit and satiety. "
- What about super fruit?
"The term 'super-fruit' is an
appellation that is due to their particularly important content of antioxidant molecules
or health claims that are not always verified Acai berries, pomegranate, noni,
sea buckthorn berries, cranberries or cranberries, berries of Gogi, the
choice is wide. The cranberries, that is to say, the cranberries, are interesting
for their action in the prevention of urinary infections. The pomegranate
in the form of juice is also of interest in the prevention of prostate cancer and
goji berries for their high vitamin C antioxidant content. "
- What are the differences
between fresh fruits and dried fruits?
"There are two categories of dried
fruits: nuts or oleaginous fruits, naturally dry and high in fat, such as
almonds, nuts, pistachios, and dried fruits, which are the basis of fresh whole
fruits. or sliced dehydrated (grape, apricot, fig ...) Sugar can be added,
the dried fruit becomes candied or lemon juice.
"The dried fruits
are much richer in minerals (up to five times), especially in potassium and
magnesium but their sugar content, so in calories is higher. They have a lot of
fiber. Their richness in minerals and their energy value make it a good choice
for athletes. "
- Does regular eating of fruits
have an impact on the prevention of health risks?
"Studies show that people with
lower intake of fruits and vegetables have a risk of cancer, regardless of
location, 1.5 to 2 times higher than regular eaters. evoke a protective effect
in particular on the prevention of cancers of the upper aero-digestive tract, lung, colon
and rectum.This effect
is related to the presence of numerous antioxidant molecules, vitamin C,
carotenoids, polyphenols ... which protect the molecule of DNA against
oxidation caused by free radicals.
"Fiber is important
for transit and satiety, and is also known as the protective effect of fruit
and vegetable consumption in cardiovascular prevention, such as the Mediterranean diet, which
combines antioxidants, fiber, and phytosterols. Eating fruit is still beneficial
in preventing osteoporosis because
of its calcium content and alkalizing effect.
"Finally, we ensure
better weight management through regular and reasonable consumption of
fruits, low-calorie foods, and especially high fiber promoting satiety, as is
the case for apple pectin."
- What are the fruits to favor
and those to avoid in case of diabetes?
"Studies have shown that fruit
consumption is beneficial for the glycemic control of diabetics, but there
are a few precautions to take: Consumption should be reasonable, no more than
two to three fruits a day. Choices should be made to lower glycemic indexes,
such as red berries, and diabetologists recommend consuming them during a meal
for slower intestinal absorption of sugars. "
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