Caution while consuming kiwi – Health News

Fruits, which are rich in vitamins and minerals that you will consume in the season, contribute to support the immune system. It is necessary to consume 2-3 servings of seasonal fruit every day. Consumed in moderation, winter fruits prevent many diseases. Nutrition and Diet Specialist Aybala Akkulah explained what should be considered while consuming winter fruits and made important warnings.

POMEGRANATE

Pomegranate, which is rich in vitamins, minerals and fiber, provides 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 with its seeds. An average pomegranate is 280 grams, equivalent 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 should be exercised, as it can interact with some blood thinners. In high-risk pregnancy, it is necessary to consult a doctor as it may cause uterine contractions in the first trimester.

GRAPEFRUIT

Although it is not preferred as much as tangerines and oranges due to its sour and bitter taste, grapefruit, which is a good source of vitamin C and fiber like other citrus fruits, helps to prolong the period of satiety, reduce bad cholesterol and prevent diseases such as cancer with its antioxidant content. 1 medium grapefruit meets 50 percent of the daily vitamin C requirement. In contrast, drinking grapefruit juice reduces the fiber content and raises blood sugar faster. Those who use drug groups such as cholesterol, blood thinners, antidepressants should also consume carefully, as it can increase stomach complaints with its acidic structure and cause high food-drug interactions.

MANDARIN

Mandarin orange, which is indispensable for the winter months with its rich vitamin C content, also contains minerals that are important for human health such as calcium, magnesium, zinc and potassium. Mandarin, which strengthens immunity and supports joint and eye health, provides many benefits from heart to cancer, eye to skin health. 150 grams of mandarin contains 75 kcal of energy and 3 grams of fiber. Thanks to its fibrous structure, it contributes to the improvement of intestinal health. While the acid content can disturb the stomach in those with stomach problems, consuming the seeds can cause problems in appendicitis. Therefore, it is necessary not to overdo it in consumption.

APPLE

Apple, one of the prominent fruits of the winter season, is a full 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 the prevention of diabetes, it also contributes to lowering bad cholesterol by reducing the reabsorption of fat from the intestines, thanks to the soluble fiber pectin it contains. 1 small apple, equivalent to one serving, is about 100 grams and contains 52 kcal of energy. In order to get the most out of the benefits and fiber content of the apple, it should be consumed by chewing, not by squeezing the juice.

KIWI

Did you know that 100 grams of kiwi meets about 80 percent of the daily vitamin C need? Standing out with its rich fiber and antioxidant content as well as vitamin C, kiwi protects cells. Kiwi has both insoluble and soluble fiber content. Insoluble fiber helps regulate bowel movements, while soluble fiber helps regulate blood sugar and heart health. On the other hand, because kiwi contains many allergens, it can cause allergic reactions, especially in children. Due to high potassium, kidney patients should also consume it carefully.

QUINCE

Quince, which strengthens immunity against seasonal diseases such as flu and cold, and is effective in lowering blood pressure (blood pressure) with its rich potassium content, is a complete store of vitamins and minerals. 1 serving of quince meets approximately 25 percent of the daily vitamin C requirement. However, it is necessary to pay attention to the size of the quince. 1 portion of quince is about half of a large quince. 100 grams of quince contains approximately 52-55 kcal of energy and 1.7 grams of pulp. Since it has a low glycemic index, it does not raise blood sugar very quickly. For this reason, it is a fruit that can be easily consumed by those who have insulin resistance and diabetes and those who are on a weight loss diet.

ORANGE

Increasing body resistance with its rich vitamin C content, orange provides many benefits such as protecting cardiovascular health, regulating blood pressure, preventing inflammation, facilitating the absorption of iron against anemia, strengthening the eyes and protecting the skin by helping collagen production. Approximately 130 grams of 1 medium orange is equivalent to 1 serving, while a 200 ml glass of orange juice has about twice the calories and twice the sugar content of 1 orange. Since the fiber content of orange juice is very low, it should be eaten by slicing. Because of its acid content, reflux patients should consume it carefully.