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Doctors, nutritionists, specialists in healthy eating or trainers are repeatedly recommending and betting on natural supplementation.
That’s why we are bombarded with information from everywhere to make sure our daily diet is balanced and provides plenty of fruits and vegetables.
Just taking into account the very Pyramid of Nutrition published by the Institute of Food and Nutrition, vegetables and fruits are the basis of the diet.
Why are they so important?
Because they provide a lot of vitamins and minerals that the body is not able to produce on its own.
They play an important role in biochemical processes, and their deficiency can affect the appearance of health ailments, deterioration of mood or various diseases.
What vitamins are found in individual fruits and which are worth reaching for?
Natural supplementation
By the word “natural” is meant the intake of various nutrients, minerals or vitamins with the food or beverages consumed.
So what is hidden in fruits from the store shelf or local market?
It is worth mentioning that although fruits belong to the group of staple foods, many people limit them in their diet, suggesting their sugar content.
Yes, depending on the type and degree of ripeness, fruits may have higher or lower sugar content.
However, the right amount of fruit in the diet, while maintaining the right caloric content of meals, should not prevent you from achieving your figure goals.
Take care to limit the amount of bananas, dried dates, raisins or figs consumed.
Other fruits will certainly provide masses of vitamins, and definitely few calories.
Vitamins in fruit
An important rule that is much talked about is to eat fruits that are specific to the season in a particular climate zone.
Therefore, especially in summer or autumn, it is worth paying attention to strawberries, apples, pears, raspberries, blackberries or plums.
Which of these have the most vitamins?
- Strawberries – are a vitamin C-rich fruit with a juicy, sweet taste and red color.
Strawberries contain almost 58 mg of vitamin C in 100 grams.
However, it is worth noting that it is not the most rich in this vitamin fruit, as there are exotic plants that make the vitamin C content much higher.
However, their availability in Poland is very difficult.
An affordable and accessible fruit that has more vitamin C than strawberries is kiwi, and it contains about 144 mg of vitamin C per 100 grams.
Interestingly, it is usually the lemon that is attributed with a high vitamin C content, but it has only 24 mg of it per 100 grams.
In addition to vitamin C, strawberries also provide potassium, calcium, phosphorus, sodium, magnesium, as well as B vitamins, and A, C and E. - Apples – are another vitamin bomb.
You can find in them not only vitamins A, E, C, but also retinol, β-Carotene, as well as a great deal of vegetable fiber.
Apples have many varieties, which also makes it difficult to pinpoint the amount of each vitamin in 100 grams.
However, it is worth noting that all the nutrients and antioxidants contained in apples positively affect health, help in the fight against diabetes and obesity, support processes in the body, protecting against the occurrence of cancer and other diseases.
And what’s more, they are incredibly tasty, easily available at any time of the year, and can be used to make a great many sweet dishes and additions to salty dishes. - Blackberries – this is another fruit in the superfoods category.
The antioxidants in blackberries are so powerful that they nullify free radicals.
This makes them an important link in an anti-cancer diet, because they reduce the formation of cancer cells.
Eating blackberries will provide your body with, among other things.
Vitamin C, folic acid, thiamine, vitamin A and E, as well as potassium, calcium, iron or phosphorus.
Listing local fruits that naturally occur in our area does not discriminate against other, more exotic fruits.
Reach for the ones you like!
Each fruit has vitamins and minerals that are important from the perspective of proper functioning of the body.
The most important thing is not to limit this basic group of products in the diet, because natural supplementation can positively affect our health, well-being, as well as our appearance.
