Fruits are guaranteed presence in a healthy and balanced diet, with the advantage that, unlike some vegetables, they are sweet, aromatic, juicy and very tasty.
Whether in summer or winter, the fruits allow for various combinations and side dishes and are welcome for breakfast, lunch, dinner, as a dessert and as a snack between meals.
Anyone who decides to exchange an ice cream with a syrup for a delicious and colorful fruit salad is not only winning on calorie savings.
Eating fruit salad can have a number of other health benefits, as you can see below:
Protection against premature aging
Fruits have antioxidant action, which helps fight free radicals responsible for premature aging. They are also natural sources of vitamins A, C and E that also protect against cell aging.
Fighting stress and depression
Depression sufferers can usually have deficiencies of vitamins C and A in the body, vitamins that can be found in oranges, mangoes and bananas, for example, fruits that beat with water form a powerful anti-stress juice.
Helps fight cellulite and fluid retention
The cellulite that so terrifies most women is nothing but the result of a retention of water and toxins in the cells. Fruits such as apple and pineapple work in preventing such retention because pineapple has anti-inflammatory and diuretic enzymes and the apple is great for eliminating toxins from the body, making a real cleanse in the body.
Helps in the proper functioning of the body
The fruits have vitamins, minerals, fiber and carbohydrates indispensable for the health of the body and for the proper functioning of the digestive tract.
Healthy and low calorie option
To quench the urge to eat sweets, fruit salad is a balanced, low-calorie option. A cup of approximately 250 grams contains an average of 131 calories, but it all depends on the fruit and especially the side dishes.
Fruit salads as a dessert option receive different side dishes to make them even tastier. Among them the most common are condensed milk, sour cream and even whipped cream. But for you to enjoy the taste of the fruit without exceeding it, the tip is to choose healthy side dishes such as the fruit juice itself, honey, flaxseed, yogurt, oats and granola, which in addition to having few calories, give a whirlwind in your salad making it even more nutritious.
The WHO (World Health Organization) recommends the consumption of 400 g / day of fruits and vegetables, which is equivalent to five portions / day (three of fruits and three of vegetables). However, according to the VIGITEL system (2006 survey) the consumption of fruits and vegetables in Brazil is below what is suggested as healthy. In contrast, this consumption, even for healthy and nutritious foods, cannot be overstated, especially for those on a diet. In addition, there are fruits like mango and avocado that, although healthy, are very caloric and should be eaten without excess.
Despite the numerous benefits of fruit consumption, another precaution to take with regard to fruit is washing. We usually eat raw fruits and this requires twice as much care at the time of washing, as recommended by the Ministry of Health.
To adapt your menu and include the amount of fruit needed for a healthy diet, the tip is to consult a nutritionist. And for those who were mouth-watering just talking about it, below is a quick, practical and very tasty recipe.
Fruit Salad Recipe
Ingredients:
- Papaya half papaya
- Half melon
- 1 banana
- 1 apple
- 10 strawberries
- 1 cup oat flakes
- 2 jars of nonfat yogurt
- Brown sugar to taste
Preparation:
Dice all fruits, mix and set aside. Mix yogurt with brown sugar and set aside. Arrange portions of minced fruit in small bowls. Then cover them with yogurt. Finish by sprinkling the oats.
Yield: 6 servings
Enjoy your food!
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