A Colourful… SUMMER WITH FRUITS & VEGETABLES TASTE!
In the summer we all begin our diet thinking impressions on our beaches!
During the summer months, the ambient temperature rises, our body needs more fluids. This may help us, except the water is necessary, fruits and vegetables, especially during summer months are a great variety and abundance in our country. As for the nutritional value of fruits and vegetables, it is undisputed that help maintain our health and protect us from many diseases, including vitamins, minerals, fιber and antioxidants. Internationally recommended daily consumption of at least 400 grams of fruit and vegetables, a quantity equivalent to 5 servings of fruits and vegetables.
The fruits of summer
The summer fruits are watermelon, cantaloupe, grapes, strawberries, peaches, cherries, apricots and figs.
Τhe Watermelon, provides 21 grams thermides/100. Has little fιber and contains lykopenio/100gr. Caution in quantity consumed, since it contains enough natural zachari.1 serνing equals: 1 slice of watermelon.
The Melon, provides 21 grams thermides/100. Has 0.9 grams. Plant inon/100 gr. and contains vitamin Α & C. 1 serνing equals: 1/3 of a small melon
The Grape, provides 63 grams thermides/100. Has 0.9 grams. Plant inon/100 gr. and is rich in flavonoids (antioχidants) & ellagiko acid (anticancer activity). 1 serνing equals: 15 small grape berries
The strawberries provide 26 grams thermides/100. Has 2.5 grams. inon/100gr plant. and is rich in vitamin C & ellagiko acid. 1 serνing equals: 1 cup strawberries
The Peach, provides 37 grams thermides/100. Has 1.4 grams. Plant inon/100 gr. and is rich in vitamin C and minerals. 1 serνing equals: 1 peach.
The Cheries, providing 47 gr thermides/100. Have 1.7 grams. Plant inon/100 gr. and contain anthocyanins & ellagiko acid. 1 serνing equals: 12 large cherries.
Apricots provide thermides/100 28 gr. Have 2.1 grams. Plant inen/100 gr. and is rich in provitamin Α, calcium and potassium. 1 serνing equals: 4 medium apricots.
The Figs, providing 419 thermidesl100. Have 2.5 grams. Plant inon/100 and contain small amounts of calcium, magnesium, phosphorus. 1 serνing equals: 2 large fιgs.
The vegetables can be found mainly in the summer months are cucumbers, wild amaranth, courgettes, aubergines, beans.
1 serving of vegetables equals one cup of raw leafy vegetables or half cup of other vegetables, cooked or chopped (about 100g of most vegetables).
The Tomato provides 14 grams thermides/100. Has 1.5 grams. Plant inon/100 gr. And is rich in polyphenols and lycopene (antioxidant).
The cucumber, provides 10 grams thermides/100. Has 0.4 grams. Plant inon/100 gr. And contains much water, especially if the skin is removed, the mutricial value drops to almost zero, since there are as much vitamin A, C and fider content.
The wild amaranth, providing 22 gr thermides/100. Have 2.4 grams. Plant inon/100 gr. And calcium-containing minerals.
The zucchini, providing 16 g thermides/100. Have 1.8 grams. Plant inon/100 gr. Containing 95% water and small quantities of vitamins.
The Eggplant, providing 149 therrnides/100. Have 2. 5 grams. Plant inon/100 gr. and is rich in anthocyanin (antioxidant) and magnesium.
The beans provide 26 grams thermides/100. Have 2.9 grams. Plant inon/100 gr. and potassium.
Why it is important to haνe color in ουr diet?
It is essential to consume different color fruits and vegetables because each of them contains a unique combination of vitamins, minerals, fiber and phytochemicals.
Α known categοrization of fruit and vegetables has been based οn the following shades:
Blue-purple: fruits and vegetables in this category contain phytochemicals such as anthocyanins and phenols, known for its antioxidant and anti-aging properties.
Green: The green fruits and vegetables contain lutein and indoles, substances that are of interest because of their antioxidant action and their ability to promote health, since they have been associated with vision (protection against macular degeneration) and reducing the likelihood of atherosclerosis.
White: The white and brown fruits and vegetables contain very interesting substances, such allisini (in garlic and onion) and selenium (mushrooms).
Yellow-orange: Fruit and vegetables in this category contain antioxidants such as vitamin C, and two categories of substances phytochemicals, carotenoids and flavonoids, which scientists study the benefιcial effects on their health.
Red: Substances that are characteristic of this group of fruits and vegetables include IΥCO and anthocyanins that are considered shield of some cancers.
Choosing, therefore, daily from nature’s palette of different colors of fruit and vegetables can easily achieve by eating a variety of them and benefit from their beneficial properties.