HASith summer, fruits will embellish your meals and delight your taste buds! You will better understand with this article why we are advised to consume 5 fruits & vegetables. Fruits rich in iron, vitamins, but also in sugar! You will know everything.
Today I will help you understand everything better interest of fruit. Crunchy, juicy, fruity and good for the health… you will love them! And since I also know you’re interested, I’m giving you a ranking of iron-rich fruits (and they might not be the ones you’re thinking of).
Fruits, sources of carbohydrates
A fruit is defined as the edible product of flowering plants; it contains the seeds and succeeds the flower. Its flavor is usually sweet.
Unsurprisingly, the predominant nutrients are carbohydrates (a mixture of glucose, fructose, sucrose and galactose) with an average of 12% sugar.
These carbohydrates are associated with fibers which allow a progressive distribution of sugars in the body, far preferable to pure sugar like the one you find in soda sweet… which cause spikes in blood sugar, and therefore feelings of hunger.
Fruits are mostly a source of pectin. During its passage through the digestive tract, this soluble fiber has the ability totrap toxic substances and also seems to be able to limit a bowel irritation caused by certain toxins absorbed with food.
Their vitamin intake
Apart from sugars, fruits provide on average 80% waterof the mineralsof the trace elementsand vitamins.
You have for example the vitamin A in the form of beta-carotenes in colored plants, Vitamin E and especially the vitamin Cas long as you eat them raw.
Don’t forget that the vitamin C is sensitive to heat and disappears largely during the cooking.
If you want to take advantage of antioxidant properties of fruitsyou don’t need to go for rare or exotic varieties, what matters is that you consume them every day varying them as much as possible.
That said, do not forget the English adage “1 apple a day keep the doctor away” which reminds us to consume 1 apple a day to maintain good healthwhich remains a very good reflex.
Other ways to eat fruit
Apart from raw, fruits also exist in other forms. You have for example fruit in syrup which are fruits often peeled, pitted and eventually cutcovered with a sweet juice (sweet syrup or fruit juice).
The advantage of canning processes is that you can keep for a long time.
They are inexpensive and can replace fresh fruit from time to time if drained and eaten without the syrup.
You also have compotes And I know that you like them especially since many of you do it at the homewhich is a great way to use up slightly advanced fruit andavoid waste !
They consist of fruits alone or mixed, cooked and mixed, more or less smooth and more or less liquid, with or without added sugar. You find them in jars of 500 g or 1 kg, in individual pots of 90 to 100 g or in gourds to take away of variable size.
The priority remains choose real compotes and not very sweet fruit-based pseudo-desserts… Choose compotes “no added sugar”or even “reduced in sugars”.
List of fruits rich in iron
Iron-rich fruits are mostly dried fruits. Here is a list of iron-rich fruits for you, and the list may not be what you expected:
- Pistachio 7 mg/100g;
- Cashew nuts 5 mg/100g;
- Dried apricot 4.3 mg/100g;
- Hazelnuts 3.5 mg/100 g;
- Brazil nuts 3.1 mg/100 g;
- Coconut 3.3 to 3.5 mg/100 g;
- Dates 3 mg/100 g;
- Raisins 1.3 mg/100 g;
- black currant 1.2 mg/100 g;
- Pine nuts 4.6 mg/100 g.
Industrial fruit juices: avoid
I tell you, the sugar naturally contained in fruits is actually sufficient. And today, we know the health risks associated with too much sugar consumption.
You would have understood it, run away the additions of glucose-fructose syrup and avoid additives as much as possible!
Finally, I know that you consume it often, you have the Juice. Although orange juice has a nice healthy image, I’m going to disappoint you (or reinforce your knowledge), but it’s no more and no less than a sweet drink containing 10% carbohydrates.
So you can very well compare to sodas ! Yes, you read correctly, industrial fruit juices are as sweet as sodas. For a glass of 25 clyou then consume up to 5 sugar cubes.
The vitamins are there unimportant (and their presence is linked to an addition by manufacturers because the method of production destroys the original vitamins) and the much lower fiber content only in a fresh fruit crunched with full teeth!
You see, I really invite you to limit yourself to 1 glass for pleasure from time to time… and if not, to make it homemade, keeping the pulp, or always prefer a real fresh fruit to bite into!
With regard to pesticide residues, the organic is a solution. But apart from the fact that not everyone can afford to eat 100% organic, prefer short circuits, organic from abroad not being subject to the same standards as in France. Eat local and make sure of the mode of production.
I remind you that if you wash and peel your fruits and vegetables, we consider that we eliminate a little more than 90% of these substances, if they are present.
This is an instruction that should not be forgotten, especially since it is a basic hygiene measure useful to to avoid others infections possible even if they are rare.
So if you pick fruit in the garden this summer, remember to wash them well!