Mancarea mai multor fructe este o modalitate excelenta de a imbunatati sanatatea generala si de a reduce riscul bolilor. Fructele sunt o sursa excelenta de vitamine si minerale esentiale, si sunt bogate in fibre. Fructele ofera, de asemenea, o gama larga de antioxidanti care stimuleaza sanatatea, inclusiv flavonoidele.
Mancand o dieta bogata in fructe si legume poate reduce riscul unei persoane de a dezvolta boli de inima, cancer, inflamatie si diabet. Citricele si fructele de padure pot fi deosebit de puternice pentru prevenirea bolilor. Un studiu din 2014 a clasat fructele si legumele „powerhouse” in functie de densitate mare de nutrienti si calorii scazute. Lamaile au iesit in topul listei, urmate de capsuni, portocale si grapefruit roz si rosu.
In acest articol, ne uitam la nutritie si la numeroasele si variatele beneficii pentru sanatate ale acestor fructe si ale altor fructe pe care le puteti gasi in supermarket.
- Lamai
Lamaile sunt fructe citrice pe care oamenii le folosesc adesea in remediile traditionale, datorita beneficiilor lor pentru sanatate. Ca si alte citrice, contin vitamina C si alti antioxidanti. Antioxidantii sunt esentiali pentru sanatatea umana. Acesti compusi extrag radicalii liberi din organism care pot deteriora celulele corpului si pot duce la boli, cum ar fi cancerul.
Cercetatorii sunt de parere ca flavonoidele, care se regasesc in lamai, dar si in diferite alte fructe citrice au proprietati antibacteriene, anticancerigene si antidiabetice. Fructele citrice, inclusiv lamaile, contin componente active numite fitochimice care sunt benefice pentru sanatate. Acestea includ: vitamina C, acid folic, potasiu si pectina.
Sucul dintr-o lamaie de 48 g contine urmatoarele substante nutritive in grame (g) sau miligrame (mg): 11 calorii, 3.32 g carbohidrati, 49 mg potasiu, 18.6 mg vitamina C, 3 mg calciu si 0.1 g de fibre. Lamaile contin, de asemenea, tiamina, riboflavina, niacina, vitamina B-6, folat si vitamina A.
- Capsuni
Capsunile sunt un fruct suculent, rosu, cu un continut ridicat de apa. Semintele furnizeaza o multime de fibre dietetice pe portie. Capsunile contin multe vitamine si minerale sanatoase. De remarcat este faptul ca acestea contin antocianine, care sunt flavonoide care pot ajuta la stimularea sanatatii inimii. Fibrele si potasiul care se regasesc in capsuni pot sustine, de asemenea, o inima sanatoasa.
Intr-un studiu, femeile care au consumat 3 sau mai multe portii pe saptamana de capsuni si afine, care sunt ambele cunoscute pentru continutul ridicat de antocianina, aveau un risc mai mic de a avea un atac de cord decat cele cu un aport mai mic.
Capsunile si alte fructe de culoare colorate contin, de asemenea, un flavonoid numit quercetina. Acesta este un compus antiinflamator natural.
O portie de 3 capsuni mari ofera urmatoarele substante nutritive: 17 calorii, 4.15 g glucide, 1.1 g de fibre, 9 mg de calciu, 7 mg de magneziu, 83 mg de potasiu si 31.8 mg de vitamina C. Capsunile contin, de asemenea, tiamina, riboflavina, niacina, folatul si vitaminele B-6, A si K.
- Portocale
Portocalele sunt fructe citrice dulci, rotunde, ambalate cu vitamine si minerale. Portocalele sunt printre cele mai bogate surse de vitamina C, un fruct mediu furnizand 117% din valoarea zilnica a vitaminei C. O portocala de 141 g contine, de asemenea, urmatorii nutrienti: 65 calorii, 16.27 g carbohidrati, 3.4 g fibre, 61 mg calciu, 14 mg magneziu, 238 mg potasiu si 63.5 mg de vitamina C.
Vitamina C actioneaza ca un puternic antioxidant in organism. Aceasta vitamina este esentiala si pentru functionarea sistemului imunitar. Creste functia imunitara ajutand organismul sa absoarba fierul din alimentele pe baza de plante.
Corpul uman nu poate face vitamina C in sine, asa ca oamenii trebuie sa obtina aceasta vitamina din dieta lor. Portocalele contin, de asemenea, un nivel ridicat de pectina, care este o fibra care poate mentine colonul sanatos prin legarea de substante chimice care pot provoca cancer si eliminandu-le colon.
Portocalele ofera, de asemenea, urmatoarele vitamine sanatoase:
- Vitamina A, un compus important pentru pielea sanatoasa si vederea
- Vitaminele B, inclusiv tiamina si folatul, care ajuta la mentinerea sanatatii sistemelor nervoase si reproductive si ajuta la crearea globulelor rosii.
- Grapefruit
Grapefruiturile sunt fructe acre pline de vitamine si minerale care induc sanatatea. Grapefruiturile pot fi roz, rosii sau albe. O jumatate de grapefruit contine urmatoarele substante nutritive: 52 calorii, 13.11 g carbohidrati, 2 g fibra, 27 g calciu, 11 g magneziu, 166 g potasiu si 38.4 g vitamina C.
Flavonoidele din grapefruit pot ajuta la protejarea impotriva unor tipuri de cancer, inflamatie si obezitate. Un studiu de revizuire sugereaza ca, compusii numitifuranocumarinele, gasiti in grepfruit, pot ajuta la protejarea impotriva oxidativ stresului si a tumorilor si pot sprijini oasele sanatoase.
Unele cercetari din aceasta recenzie sugereaza ca furanocoumarinele de grapefruit pot avea proprietati anticancerigene, care pot fi indeosebi eficiente impotriva cancerului de san, cancerului de piele si leucemiei. Cercetatorii mai trebuie sa efectueze mai multe studii asupra animalelor si oamenilor pentru a confirma aceste proprietati.
- Mure
Ca si alte fructe de padure, murele contin antocianine care stimuleaza sanatatea. Murele contin multe seminte, deci au un continut ridicat de fibre. Aceasta inseamna ca pot ajuta la imbunatatirea sanatatii intestinale si a sanatatii inimii. O jumatate de cana de mure contine urmatorii nutrienti: 31 calorii, 6.92 g carbohidrati, 3.8 g fibra, 21 mg calciu, 14 mg magneziu, 117 mg potasiu si 15.1 mg vitamina C.
- Mere
Merele se adauga rapid si usor la dieta. Mancati-le cu coaja pentru a va bucura de cele mai mari beneficii pentru sanatate. Merele sunt fructe bogate in fibre, ceea ce inseamna ca consumul acestora ar putea stimula sanatatea inimii si ar promova pierderea in greutate. Pectina din mere ajuta la mentinerea sanatatii intestinale bune.
Un mar mediu contine urmatoarele substante nutritive: 95 de calorii, 25.13 g carbohidrati, 4.4 g fibre, 195 mg potasiu, 11 mg calciu si 8.4 mg vitamina C. Cercetarile au aratat ca exista o legatura intre consumul de mere in mod regulat si un risc mai mic de boli cardiovasculare, anumite tipuri de cancer si diabet.
Merele au, de asemenea, un nivel ridicat de quercetina, un flavonoid care poate avea proprietati anti-cancer. Un studiu a descoperit ca persoanele care au mancat mere intregi au o probabilitate mai mica de 30 la suta decat cele care nu au facut-o. Acest lucru poate reduce riscul de diabet si boli de inima.
- Rodie
Multi oameni considera rodiile ca fiind „alimente superioare”. Sunt bogate in antioxidanti si polifenoli, care ajuta la combaterea stresului oxidativ care poate provoca boli in organism. O rodie cruda contine: 234 calorii, 52.73 g carbohidrati, 11.3 g fibre, 666 mg potasiu, 28 mg calciu, 28.8 mg vitamina C.
O rodie contine, de asemenea, 46,2 micrograme (mcg) din cantitatea de 80 mcg recomandata zilnic de vitamina K. Aceasta vitamina este esentiala pentru oasele puternice si celulele sanguine sanatoase. Un studiu de revizuire despre beneficiile pentru sanatate ale rodiei sugereaza ca acestea au efecte antiinflamatorii si pot ajuta la protejarea impotriva bolilor legate de creier, precum boala Alzheimer si boala Parkinson.
Acest lucru se poate intampla deoarece rodii contin niveluri deosebit de ridicate de polifenoli. Cercetarile discutate in aceasta revizuire sugereaza, de asemenea, ca rodie poate restrictiona cresterea celulelor canceroase de prostata umane.
- Ananas
Ananasul este un fruct exotic care poate ajuta la reducerea inflamatiei si la promovarea cresterii sanatoase a tesuturilor. Ananasul contine un compus activ numit bromelina, pe care multe persoane il iau ca supliment alimentar din cauza potentialelor sale beneficii pentru sanatate.
Ananasul contine mangan, pe care corpul il foloseste pentru a construi oase si tesuturi. O felie medie de ananas contine de asemenea urmatorii nutrienti: 42 calorii, 11.02 g carbohidrati, 1.2 g fibra, 92 mg potasiu, 40.2 mg vitamina C si 11 mg calciu.
- Banane
Bananele sunt bine cunoscute pentru continutul ridicat de potasiu. O banana medie contine 422 mg din consumul adecvat de adulti de 4.500 mg potasiu. Potasiul ajuta organismul sa controleze ritmul cardiac si tensiunea arteriala.
Bananele sunt de asemenea, o sursa buna de energie, astfel ca o banana care contine 105 calorii si 26,95 g carbohidrati. Cele 3,1 g de fibre dintr-o banana obisnuita pot ajuta de asemenea, cu miscari intestinale si probleme stomacale, cum ar fi ulcerele si colita. O banana medie contine, de asemenea, urmatorii nutrienti: 1.29 g proteine, 6 mg calciu, 32 mg magneziu si 10.3 mg vitamina C.
- Avocado
Multi oameni se refera la avocado ca la un “super-fruct” datorita calitatilor lor sanatoase. Avocado este bogat in acid oleic, o grasime monoinsaturata care ajuta la scaderea nivelului de colesterol. La fel ca bananele, avocado este bogat in potasiu. De asemenea, contine luteina, un antioxidant important pentru ochii si pielea sanatoasa.
O jumatate de avocado contine urmatoarele substante nutritive: 161 calorii, 2.01 g proteime, 8.57 g carbohidrati, 6.7 g fibre, 12 mg calciu, 29 mg magneziu, 487 mg potasiu si 10.01 mg vitamina C. Avocado contine, de asemenea, folat, vitamina A si beta-caroten.
Concluzii
Fructele au toate formele si dimensiunile, iar fructele diferite au beneficii diferite pentru sanatate. Pentru cele mai bune rezultate, adaugati o varietate de fructe in dieta.
Mancand fructe, o persoana ii ofera organismului vitamine cheie, antioxidanti si fibre alimentare. Aceasta poate avea beneficii semnificative pentru sanatatea inimii, digestia, administrarea greutatii si sanatatea pielii.
Oamenii se pot bucura de o mare varietate de fructe pentru a-si imbunatati sanatatea si pentru a reduce riscul de inflamatie, boli de inima, cancer, obezitate si diabet.
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