Fruits, which are rich in vitamins and minerals that you will consume in season, contribute to immune system support. It is necessary to consume 2-3 servings of seasonal fruits every day. Consumed in moderation, winter fruits prevent many diseases. Nutrition and diet specialist Aybala Akkulah explained what should be considered when consuming winter fruits and gave important warnings.
Rich in vitamins, minerals and fiber, pomegranate offers many benefits from strengthening the immune system to the heart, from digestion to eye health. To increase the benefits of pomegranate, it should be consumed along with the seeds. An average pomegranate is 280 grams, equal 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 is advised as it may interact with some blood thinners. With a high-risk pregnancy, it is necessary to consult a doctor, as this can cause uterine contractions in the first trimester.
Although it is not as preferred as tangerines and oranges because of its sour and bitter taste, grapefruit, which like other citrus fruits is a good source of vitamin C and fiber, helps to prolong the period of satiety, lower bad cholesterol and prevent diseases to prevent. such as cancer with its antioxidant content. 1 medium grapefruit meets 50 percent of the daily requirement of vitamin C. Drinking grapefruit juice, on the other hand, reduces fiber content and raises blood sugar more quickly. Those taking drug groups such as cholesterol, blood thinners, antidepressants should also consume with caution as it can aggravate stomach upset with its acidic structure and cause high food-drug interactions.
Tangerine, indispensable for the winter months with its rich vitamin C content, also contains minerals important for human health, such as calcium, magnesium, zinc and potassium. Mandarin, which boosts immunity and supports joint and eye health, offers many benefits from heart to cancer, eye to skin health. 150 grams of tangerine contains 75 kcal of energy and 3 grams of fiber. Thanks to its fibrous structure, it contributes to improving intestinal health. While the acid content can upset the stomach in people with stomach problems, consuming the seeds can cause problems with appendicitis. Therefore, it is necessary not to overdo it in consumption.
Apple, one of the prominent fruits of the winter season, is a complete health store with its vitamins, minerals and rich fiber structure… It has many benefits from heart to asthma, prevention of diabetes and weight management. While apple helps to increase insulin sensitivity, which is important for preventing diabetes, it also contributes to lowering bad cholesterol by reducing the reabsorption of fat from the gut, thanks to the soluble fiber pectin it contains. 1 small apple, equal to one serving, is about 100 grams and contains 52 kcal of energy. To get the most out of the apple’s benefits and fiber content, it should be consumed by chewing, not squeezing the juice.
Did you know that 100 grams of kiwi provides about 80 percent of the daily requirement of vitamin C? Kiwi is distinguished by its rich content of fiber and antioxidants, as well as vitamin C, protecting the cells. Kiwi has both insoluble and soluble fiber. Insoluble fiber helps regulate bowel movements, while soluble fiber helps regulate blood sugar and heart health. On the other hand, since kiwi contains many allergens, it can cause allergic reactions, especially in children. Due to its high potassium content, kidney patients should also consume it with caution.
Quince, which boosts immunity against seasonal illnesses such as flu and cold and is effective in lowering blood pressure (blood pressure) with its rich potassium content, is a complete storehouse of vitamins and minerals. 1 serving of quince meets about 25 percent of the daily requirement of vitamin C. However, it is necessary to pay attention to the size of the quince. 1 serving of quince is about half of a large quince. 100 grams of quince contains about 52-55 kcal of energy and 1.7 grams of pulp. Since it has a low glycemic index, it does not raise blood sugar levels very quickly. For this reason, it is a fruit that can be easily consumed by people with insulin resistance and diabetes and those who are dieting for weight loss.
Orange increases the body’s resistance with its rich vitamin C content and offers many benefits, such as protecting cardiovascular health, regulating blood pressure, preventing inflammation, facilitating iron absorption against anemia, strengthening of the eyes and protecting the skin by promoting collagen production. About 130 grams of 1 medium orange equals 1 serving, while a 200 ml glass of orange juice contains about twice as many calories and twice as much sugar as 1 orange. Since the fiber content of orange juice is very low, it should be eaten in slices. Due to its acid content, reflux patients should consume it with caution.