What are summer fruits? What are the benefits? What risk diseases do they play a valuable role in preventing?
Summer months contain nutritious fruits, each more colorful than the other, providing us with a different satisfaction and benefit in each color. Nowadays, when the summer heat shows itself, many people increase their fruit consumption for a healthy and fit body. However, fruits that are not eaten to a large extent can turn into excess weight instead of weakening. Because a serving of fruit contains almost as much carbohydrates as bread. An unconscious increase in the size of the fruit can cause excessive power intake. In addition, the benefits of summer fruits on metabolism and the human spirit are indisputable. The ingredients contained in it both protect from diseases and help to stay young.
1. GRAPE: It protects from heart and circulation diseases.
Benefits: Consumed a lot in summer, grapes are rich in sugar. In addition, anthocyanins and flavonoids in its content increase its antioxidant properties. It helps prevent blood clotting and the oxidizing effect of LDL cholesterol, known as bad cholesterol. In this way, it also prevents heart and blood circulation diseases. Grapes contain a high amount of water and fiber. This also helps to cleanse the liver and intestines. Especially since black grape contains quercetin, which helps to prevent inflammation, it provides the heart and circulation system to work systematically and supports the digestive system. Grapes are a powerful antioxidant source, with a carbohydrate measure of 18.1 grams in a bunch of about 100 grams, 0.7 grams of protein and 0.9 grams of fiber. Thanks to the resveratrol in the grape, which should be consumed very carefully by diabetic individuals due to its strong carbohydrate content, it provides a protective effect against cancer. In addition, quarcetin provides support for the circulation and digestive system, and has a preventive effect on constipation problems in individuals.
Measure: Since the sugar content is high, it is necessary not to exaggerate the size too much and to end the portion with 15 fresh grapes.
2.APRICOT: It helps to weaken.
Benefits: One of the most indispensable fruits of the summer months is apricot. The amount of fiber it contains makes apricots take place in the middle of indispensable fruits in diets. With its high carotenoid content, apricot acts as an elixir of youth. It supports the immune system and protects the skin. It also contains lycopene, one of the strongest antioxidants. Lycopene also prevents the accumulation of fat in the veins. Apricot, which contains 11.12 grams of carbohydrates, 1.4 grams of protein and 2 grams of fiber in 100 grams, is one of the indispensable summer fruits. Apricots, whose 100 grams are approximately 48 calories, replace 1 portion of fruit when 3-4 pieces are consumed. It is a very strong fruit in terms of potassium, iron and magnesium, as well as being strong in terms of vitamins A and C. Due to its composition, it has been proven by scientific studies that it has a constipation-defying feature, as well as a protective effect against lung and stomach cancer. Thanks to its potassium content, it is valuable in regulating blood pressure.
Size: Consuming 4 fresh apricots a day is enough for the body.
3. BLUEBERRY: It rejuvenates the skin.
Benefits: One of the foods that has excited the scientific world lately is blueberry. It contains some aspects that help keep the brain young and is rich in anthocyanins. Blueberries also contain a powerful antioxidant that accelerates blood circulation and protects against aging. Anthocyanin increases the effect of vitamin C, supports collagen and beautifies the skin. Blueberry, which is a valuable source of pectin, reduces the cholesterol rate thanks to this feature.
Size: You can consume 2-3 tablespoons of blueberries a day.
4. BLACKBERRY: It fights infections.
Benefits: Blackberry, which is a great source of vitamin C, also contains vitamin E. It helps to eliminate the effect of free radicals that cause premature aging of the skin and heart diseases. Blackberry is the natural source of salicylate, the active ingredient in aspirin, which fights body infections.
Measure: You can provide yourself these benefits by eating half a glass of blackberries a day.
5.MEON: It says stop aging.
Benefits: Melon is one of the fruits with the highest sugar content. This fruit, which we do not recommend to be consumed by diabetics and people with insulin resistance, contains plenty of vitamin C and beta carotene. Both have natural anti-aging, cell regenerative and enhancing properties. At the same time, melon supports the immune system and blood circulation. Melon contains potassium, which can lower high blood pressure and bad cholesterol. Melon, which has about 28 calories per 100 grams, is also a juicy summer fruit like watermelon. It has 6.8 grams of carbohydrates and 1 gram of protein content. It is also a fruit rich in vitamin C. It is a fruit with a high water content. Folic acid, potassium content is a very rich fruit. It plays an active role in clearing the toxic elements in the kidneys. In addition, it helps to protect heart health. Thanks to its beta carotene content, it shows antioxidant properties.
Measure: Consuming more than one slice a day is not recommended due to the sugar content.
6.Watermelon: It helps to lose weight.
Benefits: Watermelon, which contains plenty of water and vitamin C, facilitates digestion and helps the intestines work. Watermelon, which contains plenty of lycopene, has a cancer-preventing effect. It regulates heart functions and blood pressure. It has the lowest strength in the middle of all fruits. There are 26 calories in 100 grams. Watermelon, which is indispensable for summer fruits containing 95 percent water, has 7.5 grams of carbohydrates, 0.6 grams of protein and 0.4 grams of fiber. Since most of its calories come from carbohydrates, we should prefer it with a protein source such as cheese, in order not to disturb the control of blood sugar. Thanks to its cooling effect, watermelon is the savior of menopausal women and pregnant women. It is very easy to digest because of its high water content and low fiber content. It provides the basis for the kidneys to work effectively.
Size: It can be consumed with peace of mind if the size is not exaggerated in weight loss diets.
7. CHERRY: It relaxes the joints, strengthens the eyes.
Benefits: Cherry, which is a fruit enjoyed by everyone in summer, contains plenty of vitamin C. It is a fruit rich in flavonoids such as anthocyanins that support the body’s immunity. It also contains quercetin, a powerful anti-inflammatory element that relieves joint pain and defends against eye diseases. It is also a powerful food in terms of plant-derived chemical ellagic acid, which has anti-carcinogenic properties. In addition, it helps to fight viruses and bacteria with its vitamin cherry. Cherries, 100 grams of which contain 65 calories, 22.9 grams of carbohydrates, 1 gram of protein, and 2.1 grams of fiber, are the saviors of individuals with constipation problems. It is quite effective in regulating blood pressure, moreover, it functions as a diuretic. While it provides reinforcement for the elimination of edema in the body, it has a protective effect against cardiovascular diseases. Thanks to the active element of melatonin, it relaxes the body and provides a comfortable sleep system. It helps to remove uric acid and urate crystals from the body.
Size: You can eat up to 12 cherries a day with peace of mind.
8. STRAWBERRY: It makes us feel happy.
Benefits: Strawberry, the first fruit that comes to mind when it comes to red, is valuable for collagen production. It is a complete source of vitamin C. Vitamin C also plays a valuable role in healing wounds. It prevents gum diseases. It contains ellagic acid, which has very strong anti-carcinogenic properties. Strawberry, which is one of the fruits most suitable for psychology, prevents constipation with its abundant fiber content. It contains about 5.5 grams of carbohydrates, 0.8 grams of protein and 2 grams of fiber per 100 grams. Strawberry, which is a very strong fruit in terms of vitamin C, helps our immune system to be strong. Thanks to its fiber content and being a juicy fruit, it has the effect of relieving constipation. Thanks to its high potassium content, it also helps to balance our blood pressure.
Size: 10 strawberries a day are enough for your health.
9. FIG: Strengthens memory, relieves tension.
Benefits: Fig, which is a great source of fiber, also contains vitamin B6, which is responsible for border transmission and indirectly affects mood. With its high fiber content, it reduces the risk of heart diseases. It helps to get rid of toxins. It is a good source of potassium. In this way, it protects the health of the heart. It strengthens the weak memory, provides relief from a lot of tension. It is one of the best sources used for the problem of constipation. 100 grams of figs, which contain 19.8 grams of carbohydrates, 0.75 grams of protein, and 2.9 grams of fiber, are about 75 calories. Its power density is higher than other fruits. Thanks to its fibrous structure, it is a very ideal fruit for individuals with digestive system problems. Diabetic patients should consume it very carefully due to its high carbohydrate content.
Measure: More than a small fresh fig a day can cause weight instead of benefit.
10. PEACH: Strengthens immunity.
Benefits: One of the most preferred fruits in summer is peach. However, while overeating causes constipation, the ingredients in it renew the body and strengthen immunity. It facilitates digestion and is a useful fruit for the kidneys. 1 serving of peach, which has 9.54 grams of carbohydrates, 0.9 grams of protein and 1.5 grams of fiber in its structure, is about a medium size and is about 47 calories. It is much healthier to consume peach, which is a fruit with strong fiber content, with its peel. It is a very ideal fruit for balancing blood pressure on hot summer days. Peach, which is also a strong fruit in terms of vitamin C, is also a very useful fruit for strengthening our immune system.
Size: It is enough to eat 1 peach a day.
11. DUT: It is known to be beneficial for wounds in the mouth (Aft).
Benefits: In 100 grams of mulberry, which contains 8.1% carbohydrates, 1.3 grams of protein, 1.5 grams of fiber, there is 260 mg of potassium in it and it is about 44 calories. Mulberry, which has a higher protein content compared to other fruits, is one of the indispensable summer fruits. Thanks to being a fibrous fruit, it is good for digestive system disorders. At the same time, flavonoids found in the structure of mulberry are also beneficial in maintaining heart health.
Measure: It is enough to eat ½ glass of water a day
12. PEAR: It plays a role in balancing blood pressure.
Benefits: 1 pear, whose length is equal to 1 serving of fruit, contains 12.4 grams of carbohydrates and 2.9 grams of fiber in 100 grams. Thanks to its strong fiber content, when consumed with its shells, it is very beneficial to the digestive system and provides satiety for a long time. It has been proven by research that it reduces the risk of osteoporosis in individuals. Thanks to its strong folic acid content, it is very useful to consume during pregnancy.
Size: It is enough to eat 1 pear a day.
