Dietitian Melike Aslıhan Kara stated that summer fruits provide refreshment on hot summer days and also provide many health benefits, and gave information about the things to consider.
IT SHOULD ALSO BE PREFERRED FOR HEALTH.
Touching on the role of fruits in healthy nutrition, Dyt. Kara said, “Due to the macro and micronutrients they contain, fruits, if consumed adequately, provide benefits in reducing the risk of many chronic diseases, especially cancer, cardiovascular diseases, hypertension and digestive system diseases, strengthening the immune system and delaying aging. A person needs to have an adequate and balanced diet to live healthy and for his body to grow, renew, develop and function. Not having sufficient and balanced intake of necessary nutrients paves the way for a decrease in body resistance and the development of many diseases. Fruits, which have many sources of vitamins, minerals and fiber, play an important role in protecting against chronic diseases. “For this reason, fruits should not be excluded from the diet and the amount of fruit consumed per person in our country should be increased.”
BENEFITS OF SUMMER FRUITS
Dyt stated that summer fruits provide refreshment on hot summer days and provide many benefits. Kara said, “Spring and summer fruits generally have higher sugar content than winter fruits. “That’s why they are known as sweet fruits,” he said.
Dyt. Kara listed the benefits of summer fruits as follows:
“Fig: Fig, which is considered a solution to intestinal laziness, helps balance blood pressure while increasing body resistance. However, it is one of the fruits with the highest sugar content. Therefore, the recommended portion for diabetic patients does not exceed 1 small-sized fig per day. Even those who do not have diabetes should be careful to consume it in moderation.
Melon watermelon: Melon and watermelon, which are the most consumed fruits in the summer heat, are also among the fruits that should be consumed sparingly due to their high sugar content. Watermelon balances blood pressure thanks to its potassium and magnesium content. It is a fruit high in lycopene, like tomato. This makes watermelon a powerful fighter against cancer. Melon, which has a high water content like its brother watermelon, is effective in balancing blood pressure. Protects skin and eye health with vitamin A. However, diabetic patients should consume these two fruits in a very controlled manner with the advice of a doctor.
Strawberry: This fragrant fruit, rich in manganese and vitamin C, is an enemy of cholesterol. You can consume strawberries to strengthen your immunity and protect your skin.
Grape: Grapes, which are frequently consumed in vinegar and dried form, strengthen bones and teeth with the iron, manganese and copper minerals they contain. It is also beneficial for the nervous system.
Apricot: Apricot, a member of the Rosaceae family, is also frequently consumed as dried fruit. Apricots, rich in vitamin K, strengthen muscles while helping blood clotting. While it protects the eyes with vitamin A, it is also consumed as the most common food in the fight against constipation.
Peach: Peach, also from the rose family, is rich in potassium, vitamins A, B and C. Peach, with its high water content, protects the skin from the harmful rays of the sun.
Cherry: Cherry, which stands out with its anti-inflammatory properties, promises quality sleep while protecting heart health. “It also helps reduce high blood pressure with its high polyphenols.”
CONSUMING TOO MUCH FRUITS MAY CAUSE WEIGHT GAIN
Talking about how much daily fruit consumption should be, Dyt. Kara said, “When it is not consumed as energy in the body, the sugar in the fruit is stored as fat. Therefore, consuming excessive amounts of fruit because it is healthy can cause excess weight gain. For controlled consumption, it is ideal for women to consume 2 portions of fruit a day and for men to consume 3 portions of fruit. One small apple, a medium-sized orange, half a banana, 12 cherries and a large tangerine correspond to one portion. Each person’s energy needs vary depending on various factors such as height, weight, age and gender. “In this direction, consumption may increase according to the person’s energy needs.”
SUFFICIENT QUANTITY OF FRUIT SHOULD BE CONSUMED
Dyt says that getting enough fiber is also important for controlling diabetes. Kara said, “Because consumption of high-fiber foods slows down the absorption of sugar from the intestines and thus the blood sugar level is kept under control. Most fruits, especially their peel or flesh, are rich in fibre. Consuming appropriate amounts of fruits and vegetables in our diet reduces the risk of obesity, heart attack and stroke. “Obesity is also directly related to type 2 diabetes,” he said.
DIABETIC PATIENTS MAY PREFER FRUITS WITH LOWER PORTIONS
Stating that diabetic patients can consume small amounts of fruit, Dyt. Kara said, “According to the American Diabetes Association, there is no harm in eating fruit if you do not have allergies and do not exceed the daily portion amount you should consume. However, the way the fruit is prepared should also be taken into consideration. Fresh or frozen are healthier than processed canned-jarred ones. It also includes processed fruits, dried fruits and juices. Especially diabetics should eat less of these processed foods. Because these are absorbed faster in the body and increase blood sugar rapidly. “In addition, fruits lose some of the vitamins and fiber they contain during the processing phase,” he said.