In order to establish a healthy and balanced diet plan, it is necessary to consume enough amounts of food from all food groups daily. These food groups are; meat and meat products group, milk and dairy products group, bread and cereals, vegetables and fruits.
Vegetables and fruits are the food group that is responsible for meeting the micronutrient needs of the body, especially when consumed fresh. Since most of the vitamins and minerals are lost with cooking to a certain extent, the intake of these items with fresh and raw fruits and vegetables is very important.
In order for the digestive system to work regularly and to prevent constipation, daily required fiber intake should be provided. Vegetables and fruits, which are among the richest foods along with whole grains and dried legumes in terms of fiber, also help meet the daily water need thanks to the large amount of liquid they contain.
Consumption of 2-3 servings of fruit and 2-3 servings of vegetables per day is essential in terms of vitamin mineral needs, fiber consumption and daily fluid needs.
Fruits in summer have much more variety than in winter. A large number of fruit types that take their place in the greengrocer stalls are among the most useful foods that can be consumed in the summer season.
Summer fruits; It provides benefits in many areas such as ensuring the intake of vitamins and minerals, beautifying the skin, and choosing healthy snacks in the snacks. Therefore, it is very important to consume enough of different types of fruits. Here are the most popular summer fruits and their health benefits.
Strawberry, which is a very good source of folic acid, is also a good source of minerals such as vitamins A and C, manganese, iron, potassium, phosphorus and selenium. Thanks to the antioxidant vitamins and minerals it contains, it prevents the formation of free radicals in the body and provides a protective effect against cancer.
It helps to strengthen the immune system. In addition, strawberries containing high levels of polyphenols contribute to the balancing of blood cholesterol levels and thus the prevention of cardiovascular diseases.
In addition to these benefits, strawberries are among the fruits that diabetes patients can consume safely, as their glycemic index is low (because they do not cause sudden fluctuations in blood sugar). 1 serving consists of 5-6 medium-sized strawberries (90 g) and is 60 calories.
Watermelon, which has a lot of water content, is a very healthy fruit that helps meet the liquid requirement in the summer months. It is rich in ß-carotene and lycopene. Watermelon, which has a high vitamin C content, also contains plenty of other antioxidant vitamins and minerals. Therefore, it has a protective effect against cancer.
Thanks to its high potassium content, it is also protective against heart and blood pressure diseases. It consists of 1 serving of 3 thin slices of watermelon (200 g) and 60 calories.
Apricot, which is very rich in dietary fibers, has a high content of vitamin A and ß-carotene. In this way, it helps protect eye health. Apricot, which contains vitamin C, potassium and plenty of fiber, protects the cells against cancer while also helping to regulate the digestive system.
Being fibrous at the same time also provides a feeling of satiety, helps to maintain appetite control, thus facilitates weight loss. It consists of 1 portion of 4 apricots (120 g) and 60 calories.
Rich in vitamin C and potassium, cherry protects the body against diseases by preventing infections. It has a protective effect against heart and vascular diseases and also helps to reduce cholesterol. Thanks to the quartet it contains, it strengthens the immune system, protects against cancer and also prevents allergic diseases.
Cherry, which has a diuretic effect, helps both to remove edema and to improve urinary tract infections. 1 serving consists of 15 cherries (90 g) and the energy content of this amount of cherries is 60 calories.
Rich in fiber, grapes contain abundant vitamin C and potassium. Resveratrol, which is found in the shell of red grapes, is a powerful antioxidant, 50 times stronger than vitamin E and 30 times stronger than vitamin C. Therefore, it provides a strong protective effect against cancer.
It plays a role in regulating the digestive system with its high fiber content. It also protects against cardiovascular diseases. Due to its high glucose content, it should be consumed in a controlled manner by diabetes patients. 1 serving consists of 1 small bunch (10 large or 20 small sized) (60 g) and contains 60 calories of energy.
Raspberry, which is among the most beneficial fruits for health, contains vitamins A, C, E and anthocionins. Thanks to its high anthocyanin content, it protects the body against the effects caused by aging and prevents the development of infections. It prevents cancer from cells due to high antioxidant content.
It helps protect and repair brain and nerve cells, as well as protect eye health. Thanks to the flavonoids it contains, it contributes to the improvement of bone and joint diseases. It consists of 1 serving of 1 water glass (200 g) and provides the body with 60 calories of energy.
Pear, which is one of the most popular among summer fruits and yellow fruits, contains vitamins C and K and plenty of potassium. It has a protective effect against cardiovascular diseases and also helps to lower blood pressure.
It prevents the development of flu infections and many bacterial diseases and improves the body’s defense system. Thanks to its high fiber ratio, it provides a feeling of satiety and helps the digestive system to work more regularly. It consists of 1 serving of 1 small size (100 g) and is 60 calories.
Pineapple, which is in the group of tropical fruits, is a very useful fruit and its fiber content is quite high. It contains vitamins C and B and bromelain enzyme. The bromelain enzyme is an enzyme that pineapple uses to digest proteins, and it has numerous positive effects on the human body.
Thanks to its high bromelain content, pineapple increases the usability of proteins in the body, accelerates wound healing, protects against stomach diseases, prevents infections and helps alleviate the pain associated with diseases. It consists of 1 serving of 2 thin slices (200 g) and its energy content is 60 calories.
Melon, another summer fruit that belongs to the group of yellow fruits, contains abundant vitamin A and C, and high levels of potassium. It supports cell regeneration and wound healing. It helps to meet the liquid need with its high water rate.
It protects against heart and vascular diseases, provides the skin to be beautiful and get a brighter appearance. It is a powerful diuretic, thereby helping to remove edema and prevent urinary tract infections. It consists of 1 serving of 3 thin slices of melon (250 g) and provides 60 calories of energy to the body.
The summer fruits and all other fruits listed above should be consumed within the required daily amounts, as long as they are fresh and natural. Fruits containing different vitamins and minerals can be consumed by providing variety within the daily nutrition plan and the needs for micronutrients can be fully met.