Spring: Fruits That Are Good for Your Health
With the arrival of spring, we can supplement vitamins and nutrients with health-promoting properties through food, thanks to the wide variety of seasonal fruits available during this time.
Not surprisingly, each season provides us with fruits with different characteristics. As we prepare for the warm weather, we need fruits that are richer in water, refreshing, less caloric, and that engage and fatigue our digestion less.
This article will illustrate some facts about nutrition in spring and the variety of nutrients available in some fruits that peak between March and June.
Strawberries:
- Strawberries are a low-calorie fruit (27 calories per 100 g) with a low glycemic index, making them suitable for people with diabetes or carbohydrate intolerance.
- They are an excellent source of vitamin C, providing the complete daily requirement (70 mg for women and 90 mg for men) in a 150-200 g portion (a fruit salad cup).
- Strawberries, as well as other red fruits and cherries, contain polyphenols, which are anti-inflammatory substances found only in vegetables.
- The combination of antioxidant and anti-inflammatory molecules in strawberries benefits cardiovascular health.
Cherries:
- Cherries are a source of anthocyanins, which combine with vitamin C to counteract cell oxidation processes.
- They also contain flavonoids and polyphenols, substances that fight free radicals.
- Cherries are low in calories (38 kilocalories per 100 grams) and rich in potassium, making them helpful in regulating blood pressure and maintaining proper water-salt balance.
- They are thirst-quenching due to their high water content and contain soluble fibers that produce a sense of fullness.
Blueberries:
- Blueberries are rich in vitamins and minerals, particularly vitamins E and C.
- They aid the eyes in their functions and can be an excellent adjunct in retinal and capillary eye problems.
- Blueberries are recommended for those suffering from venous problems such as swollen legs, cramps, varicose veins, hemorrhoids, and other circulatory problems.
- They promote diuresis due to their high water content and help prevent cystitis and other urinary tract infections.
Apricots:
- One serving of apricots, roughly equivalent to three fruits, provides an average of 700 micrograms of vitamin A, which is more than two-thirds of the daily requirement.
- Apricots are low in calories (about 48 kcal per 100 grams) and contain carotenoids, including beta-carotene and lycopene, which help fight “bad” (LDL) cholesterol.
- They are high in fiber and helpful in losing weight and controlling hyperglycemia.
- They have strong antioxidant power due to vitamin A, which helps curb the effects of free radicals. However, those suffering from irritable bowel syndrome, meteorism, and abdominal bloating should be cautious as apricots are a high FODMAP food.
Loquats:
- Loquats are rich in vitamins and minerals such as potassium, calcium, copper, and zinc.
- They are also a good source of vitamin A and flavonoids with antioxidant properties.
- They have minimal calories (about 30 per 100 grams), and their formic acid content makes them satiating, making them ideal for low-calorie diets.
- They contain insoluble fiber (pectin), which helps against constipation and protects the colon.
- Loquats are diuretics, making them recommended for those with kidney stones, gout, hyperuricemia, and hemorrhoids.
Plums:
- Plums are rich in vitamin A, flavonoids, and polyphenols, all of which have good antioxidant properties.
- Plums contain minerals such as calcium, iron, sodium, phosphorus, potassium, and vitamins, making them remineralizing and energizing.
- They have a rehydrating action on the body due to their high water content.
- Their high fiber content, especially diphenylsatin, stimulates intestinal motility, making them effective against constipation.
- Plums have a medium energy intake (42 kcal per 100 g), so controlling portion sizes is best, especially when following a low-calorie regimen.
