There is a significant increase in fruit varieties in winter. Consuming the fruits recommended to be consumed every day in the wrong conditions can have very harmful effects. Nutrition and Diet Specialist Aybala Akkulah gave important warnings by explaining what should be considered while consuming winter fruits.
BENEFITS AND HARMFUL EFFECTS OF WINTER FRUITS
Pomegranate, which is rich in vitamins, minerals and fiber, provides many benefits from strengthening the immune system to the heart, from digestion to eye health. Saying that pomegranate should be consumed with its seeds to increase its benefits, Nutrition and Diet Specialist Aybala Akkulah said:
“An average pomegranate is 280 grams, equivalent to 1 glass of water and contains 235 kcal of energy. Due to its high sugar content, diabetic patients should consume this fruit in a controlled manner, without exceeding about 1 tea glass. In addition, caution should be exercised, as it can interact with some blood thinners. In high-risk pregnancy, it is necessary to consult a doctor, as it may cause uterine contractions in the first three months.
Quince, which strengthens immunity against seasonal diseases such as flu and cold, and is effective in lowering blood pressure (blood pressure) with its rich potassium content, is a complete store of vitamins and minerals. Nutrition and Diet Specialist Aybala Akkulah stated that 1 portion of quince meets approximately 25 percent of the daily vitamin C need, “However, it is necessary to pay attention to the size of the quince. 1 portion of quince is about half of a large quince. 100 grams of quince contains approximately 52-55 kcal of energy and 1.7 grams of pulp. Since it has a low glycemic index, it does not raise blood sugar very quickly. For this reason, it is a fruit that can be easily consumed by those who have insulin resistance and diabetes, and those who are on a weight loss diet.
KIWI
Aybala Akkulah stated that kiwi, which stands out with its rich fiber and antioxidant content as well as vitamin C, protects cells and said, “Kiwi has both insoluble and soluble fiber content. Insoluble fiber helps regulate bowel movements, while soluble fiber helps regulate blood sugar and heart health. On the other hand, Aybala Akkulah said that because kiwi contains many allergens, it can cause allergic reactions, especially in children, and pointed out that kidney patients should also consume it carefully due to high potassium.
MANDARIN
Mandarin orange, which is indispensable for the winter months with its rich vitamin C content, also contains minerals that are important for human health such as calcium, magnesium, zinc and potassium. Mandarin, which strengthens immunity and supports joint and eye health, provides many benefits from heart to cancer, eye to skin health. Nutrition and Diet Specialist Aybala Akkulah stated that 150 grams of tangerine contains 75 kcal of energy and 3 grams of fiber and contributes to the improvement of intestinal health thanks to its fibrous structure. Therefore, it is necessary not to overdo it in consumption.
GRAPEFRUIT
Although it is not preferred as much as tangerines and oranges due to its sour and bitter taste, grapefruit, which is a good source of vitamin C and fiber like other citrus fruits, helps to prolong the period of satiety, reduce bad cholesterol and prevent diseases such as cancer with its antioxidant content. Nutrition and Diet Specialist Aybala Akkulah stated that 1 medium grapefruit meets 50 percent of the daily vitamin C need and said, “On the other hand, drinking grapefruit juice reduces the pulp content and raises blood sugar faster. Those who use drug groups such as cholesterol, blood thinners and antidepressants should also consume carefully, as it can increase stomach complaints with its acidic structure and also cause high food-drug interactions.
ORANGE
Nutrition and Diet Specialist Aybala Akkulah says that orange, which increases body resistance with its rich vitamin C content; He emphasized that it provides many benefits such as protecting cardiovascular health, regulating blood pressure, preventing inflammation, facilitating the absorption of iron against anemia, strengthening the eyes and protecting the skin by helping collagen production. Stating that approximately 130 grams of 1 medium-sized orange is equivalent to 1 serving, Aybala Akkulah stated that a 200 ml glass of orange juice has approximately twice the calories and twice the sugar content of 1 orange and said, “As the fiber content of orange juice is very low, it should be eaten by slicing. Due to its acid content, reflux patients should consume it carefully.