Fruits come in all sizes, shapes and colors and surely we have all heard about the recommended five servings of fruits and vegetables a day. But how does the nutritional value differ between fruits? Is there a difference between whole fruits and juices, or fresh and dried? Are frozen fruits as nutritious as fresh ones? And what about organic? Let’s take a look.
Whole fruits or juices?
In general, whole fruits are good sources of fiber, which is not the case with juices. In addition, even a cup of 100% natural fruit juice has a lot more sugar than a piece or a portion of whole fruit. Besides, whole fruits are more filling in exile than juices.
So when do we prefer what?
99 out of 100 times the scales will tilt towards the whole fruit. For those, however, who do not really like fruits but are compatible with juices, then half a glass of natural juice can be a good way to get the necessary vitamins and minerals.
Frozen fruits
Frozen fruits are often already peeled and sliced ​​(like mango), which is convenient and often less expensive than fresh fruit. In addition, frozen fruits are usually harvested and frozen near the point of harvest, thus preserving their nutrients well. The key to choosing is to choose simple frozen fruits without added sugar.
Fresh or dried?
Dried fruits have good nutritional value, are stored for a long time, are convenient to transport and consume and provide a lot of energy immediately, as they have a higher calorie content.
What to watch out for:
In some, sugar is often added during the drying process, especially to mangoes and pineapples. Sugar is almost always added to dried cranberries, as they are by nature very sour. But even in the case of those available without added sugar, consumption should be done with caution, as their compact volume and sweetness make it quite easy to eat a lot in one meal. Some dried fruits, such as raisins and apricots, are also treated with sulfur dioxide to maintain their freshness and color. For most people this should not be a concern. However, some people, such as those with asthma, may be sensitive to this compound. The good news; The sulfur dioxide treatment is listed on the package, so it is not difficult to avoid it, if necessary.
So when do we prefer what?
A dried fruit is a good alternative when you want energy immediately (eg after exercise), when you want something sweet but you are looking for a healthier alternative, when you do not have the space or time to eat a fresh fruit (eg between obligations). It is always recommended to consume in moderation and after you have made sure that no sugar has been added to the specific product.
What about buying organic products?
I know you did not expect to hear it but all existing studies show that in terms of nutritional value, there is no significant difference between conventional and organic products. What can happen, but still applies to certain fruits and vegetables, is that some species are more burdened by pesticide use and tend to have more pesticide residues than others.
So when do we prefer what?
Fruits such as carrots, cucumbers, strawberries, red peppers, apples, cherry tomatoes and anything that grows underground tend to be heavier. If you can get them from a range of organic it is fine. If not, the world is not lost. The modern perception, moreover, is that the consumption of any kind of fruit or vegetable is unreservedly recommended, even if this product has not been derived from organic farming methods. What does not cease to be true in any case, is that before consumption should always be preceded by a very good wash.
There is no one fruit that has all the nutrients. The key to good health is to consume as much variety as possible.
Differences in nutritional value
Different fruits are good sources of different nutrients.
Potassium What helps: Balance fluids and electrolytes, maintain healthy blood pressure Which fruits mainly contain: oranges, raspberries, bananas, cherries, pomegranates, melons, avocados Iron What helps: formation of red blood cells in children, its development contains mainly: dried apricots, raisins Vitamin C What helps: maintain a healthy immune system, wound healing, antioxidant Which fruits mainly contain: citrus fruits, strawberries, kiwi Folic acid What helps: DNA synthesis, red blood cell formation, red blood cell formation tube in the fetus Which fruits mainly contain: oranges, mangoes, avocados Vitamin A.
In addition to the above nutrients, some fruits are also rich in flavonoids, a family of chemicals that protect against oxidative damage and can reduce the risk of certain diseases, such as cardiovascular disease and diabetes.
In particular, citrus fruits are high in flavanones, while blueberries, blueberries, cranberries and cherries are high in anthocyanins.
Consumption of any fruit is highly recommended, even if it is not an organic product.
So which fruits should we prefer?
As the above shows, there is no one fruit that has all the nutrients. The key to good health is to consume as much variety as possible. An easy goal you can set is the 3-5 different fruits in the day. In addition, give priority to whole fruits over juices. Prefer what is in its season, as it will be not only fresher but cheaper. And for sure, adapt your menu to the conditions of your daily life, so that it is as functional as possible.
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