Besides the vitamins and minerals, grapes contain flavonoids, proanthocyanidins and anthocyanidins in addition to phenols and polyphenols such as anthocyanin, flavanol, phenolic acid, caffeic acid, catechin and resveratrol, which are very important for our health. Black grape is also seen in many studies to have a healing effect on cardiovascular health due to its resveratrol content. Thanks to its iron content, it supports blood production in people suffering from anemia. Thanks to its crotenoid content, it contributes to eye health. Thanks to the potassium in grapes, it lowers high blood pressure and helps regulate blood pressure. Diabetic patients should consume it with particular caution, as it is a fruit with a high glycemic index.
1 serving of grapes: 20 large grains or 25-30 small grains.
Thanks to antioxidant substances such as selenium, beta-carotene, vitamin C, lutein, choline, zeaxanthin in the melon content, it helps to remove free radicals from the body by preventing oxidative stress. Thus, it contributes to the strengthening of the immune system and has a protective effect against cancer. Aside from the immune system, it supports skin health thanks to its vitamin C content. Thanks to its beta-carotene content, it contributes to eye health. Thanks to its high water and fiber content, it helps the digestive system to work regularly. Excessive consumption can cause diarrhea. The potassium content helps regulate blood pressure. Diabetic patients should consume it with caution as it is a fruit with a high glycemic index.
Quantity for 1 portion of melon: 2 slices 3 fingers wide and long.
When watermelon is mentioned, lycopene must come to mind. Lycopene is an antioxidant from the carotene family that gives fruits and vegetables their red color. Our body cannot produce lycopene and we get it through food. Lycopene is good for many diseases such as cardiovascular disease, diabetes, cancer, osteoporosis. Thanks to its citrulline and arginine content, it has a blood pressure lowering effect. In particular, there is citrulline in the white area close to the peel. In addition, arginine is extremely effective in strengthening the immune system. Thanks to its magnesium and potassium content, it is good for muscle pain and cramps. In addition, watermelon is an important source of vitamins A, B6 and C. With a water content of more than 90 percent, it meets the body’s fluid needs, especially in summer, and thanks to its fiber content, it ensures regular functioning of the digestive system. Watermelon and melon should be washed before cutting. In this way, bacteria on the surface are prevented from transferring to the blade during cutting.
Amount of 1 serving of watermelon: 2 slices 3 fingers wide and long.
Strawberry contains vitamin C, vitamin B group (B1, B2, B3, B5, B6), vitamin K and vitamin E, as well as minerals such as calcium, iron, magnesium, copper. It also has anti-cancer effect because it contains antioxidant substances such as ellagic acid, anthocyanin, quercetin, kaempferol, anthocyanin. It has the effect of lowering the bad cholesterol called LDL. It lowers the risk of diabetes by balancing blood sugar levels. Thanks to the content of vitamin B9 (folic acid), it is good against fatigue and weakness.
Points to note when consuming strawberries:
Strawberry is one of the allergenic foods and can cause allergic reactions on the skin. In addition, due to the content of pesticides, strawberries should be kept in carbonated water for 5-10 minutes after washing and consumed again after washing. Pesticides are chemicals used in agriculture to protect food from pests, bacteria and viruses.
Amount of 1 portion of strawberries: 7-8 large or 15 medium.
In addition to the high content of vitamin C, it contains minerals such as vitamin A, vitamin K, vitamin B group, sodium, potassium, calcium, iron and magnesium. In addition, it strengthens the immune system with its vitamin C and antioxidants such as beta-carotene, lutein and zeaxanthin. Thanks to its vitamin C content, plums increase iron absorption. Thanks to vitamin K and magnesium, it contributes to the strengthening of bones. It strengthens the gums. Thanks to vitamins A and C, it supports the production of collagen in the body and slows down the formation of wrinkles. Thanks to its beta-carotene content, it has a protective effect on eye health. Thanks to the fiber in its content, it helps to control weight by providing satiety. In addition, thanks to its high fiber content, it contributes to the normal functioning of the digestive system and prevents constipation. Plum, which has a low glycemic index, helps balance blood sugar levels. Diabetic patients can consume it easily.
Watch out for plum and salt consumption! Kidney and blood pressure patients in particular should not consume prunes and salt.
1 serving of plums: 9-10 pcs.
It contains vitamin A, vitamin C, B vitamins, vitamin K and magnesium, potassium, manganese and copper minerals. It is especially rich in vitamin A and potassium. Thanks to its potassium content, it lowers blood pressure by taking care of the sodium-potassium balance of the body. It helps remove uric acid from the body, is good for gout and joint pain. It reduces inflammation during exercise and ensures a quick recovery after exercise. Thanks to its melatonin content, it ensures a good and quality sleep. Thanks to vitamin C, it has an anti-aging effect, that is, an anti-aging effect. Diabetic patients can also consume it as it has a low glycemic index. Thanks to its high fiber content, it is good for constipation. Excessive consumption can cause diarrhea. Those who have heart and blood pressure problems should consume with caution.
Amount of 1 serving of cherries: 13-15 large or 1 small bowl.