The fruits are converted each summer in one of the favorite foods. Refreshing, in juice or separate, easy to prepare and consume, and also with a low price, since summer is the date on which greater quantity and variety can be found in markets. Beyond its flavor and its ability refreshing, fruit is one of the healthiest foods recommended by nutritionists.

Its high content of liquid prevents the dreaded summer dehydration, in addition, fruits are an inexhaustible source of vitamins and carbohydrates: the best way to get the calories needed to withstand the extra exercise routine in the summer. Fruits, on the other hand, include a high fiber content, which reduces problems such as gastrointestinal upset, and their regular consumption is recommended by experts as a perfect way to reduce the risk of such serious diseases as cancer or coronary heart disease.

Eating fruits and vegetables in Spain is the highest in Europe: the fruit stands at 77 kilos per person per year and fresh vegetables to just over 50 kilos. Among vegetables, potato and tomato are the most appreciated the Spanish, and among the fruits, orange rules the basket.

An adequate intake of vegetables during these months would ration of between 200 and 250 grams per day. Vegetable consumption are decreasing in Spanish diets, although in the summer months has been an increase in this consumption. The vegetables in salads provide our body vitamin C, carotenes, folates, carbohydrates, fiber and minerals.

Among the substances with a greater interest is the fiber, which is classified into soluble and insoluble in water, both having different physiological effects. The insoluble dietary fiber fermentation just suffers and has marked effects in regulating intestinal soluble fiber found in vegetables and fruit, and has a close relationship with the metabolic processes of the digestive system.

Usually happens that the experts made the content analysis based on polyphenols “removable” but a Spanish scientific discussed in detail the chemical composition of apple, pear and tangerine and discovered that there orta class of polyphenols called “non – Removable, which outweigh the “removable” by up to 5 times. The study was published in the Journal of Agricultural and Food Chemistry.

“This family of polyphenols must be extracted from cell walls using a variety of fruit acids,” said Dr. Sara Arranz Spanish Council for Scientific Research (CSIC) in Madrid. He added: “If these compounds are not considered non-extractable is underestimating the true amount of material” healthy “–

For his part, Dr. Paul Kroon, professional of the same institute, also said that “in the human body these compounds activated by fermenting bacteria that live in our digestive system, creating metabolites that may be beneficial, for example, by their activity antioxidant.

The Spanish research group headed by Professor Fulgencio Saura-Calixto, has been working to prove that non-extractable polyphenols, which are beyond most of the analysis and are not generally considered in nutritional studies, are an important part of bioactive compounds diet.

“These polyphenols are important components of the diet and add significant health properties. It is therefore necessary to reinforce the concept of eating plenty of fruit every day” concluded Saura-Calixto.

Fruits are perhaps the most exciting food for its diversity of colors and shapes. But besides showing what the naked eye, are among the foods with more nutrients and natural substances highly beneficial to health.

If we stop to think, we see that all fruits and vegetables, survive in the open, facing all kinds of weather conditions and attacks.All this is possible thanks to the protective substances and natural antioxidants they have. Ultimately these are the same chemicals that protect us when we consume food.

This means that we benefit absolutely with all those vitamins and nutrients that the fruit has. We filled our entire life.

What benefits gives us eat fruits?

• A daily ration of 3 to 4 fruits, naturally provide the daily requirement of vitamin C
• They provide a variety and quantity of vitamins and minerals, especially vitamin C
• Hydrates the body quickly.
• Help the proper functioning of the digestive system.
• It facilitates drainage of liquids, to be diuretic and purification of the body.
• They provide soluble plant fibers
• Do not add fat (excluding nuts, olives, avocado and coconut oils provide benefits for the body).
• They provide natural antioxidant vitamins.

The most abundant vitamin in fruits is C, and what is important in vitamin D, our body is not synthesized, so the food should provide it.

The amount of vitamin C in fruits varies widely, with kiwis, strawberries, raspberries and citrus those who enjoy greater content.

Vitamin C has a high antioxidant power, which becomes protective of tissues and cells of our body.

Vitamin C, must be replenished daily through food, since it does not accumulate in the body, the excess is eliminated in the urine.

It is also very easily destroyed by high temperatures, cooking, air and light. So it is best to eat raw fruits and ensure maximum intake of vitamins.

The main components of the fruit are:

• Water is the main component of the fruit.
• At about 100 grams of fruit, consume 80 to 90 grams of water. So eating fruit from a viewpoint of hydration, it is almost like drinking water. However, in case of certain food regimes should take account of their sugar content.
• Carbohydrates: Fructose is fruit sugar. Since fructose is a monosaccharide, the body absorbs and assimilates quickly. So we say fruits are a source of instant energy. Hydrates are also present glucose and sucrose.
• Fiber vegatal: Each 100 grams of fruit represent consume about 2 grams of fiber.
• Pectin, a type of fiber highly beneficial to the organism, is found mainly in fruits.
• Mineral salts: the consumption of fruits on a daily basis helps to regulate mineral balance in the body. They contain high levels of potassium and low sodium. They also provide magnesium, and calcium.
• Organic acids and aromas: these acids are normally tolerated by our body, except in special situations where we must turn to those fruits that are low in organic acids.
• Vitamins: fruits provide us with large amounts of vitamins, since they are particularly rich in carotenoids, powerful antioxidants that protect the mucous membranes and skin.

The caloric intake

There is popular belief that says it must discard the energy intake of fruits. This is a partial truth.

Your caloric intake comes from sugars or carbohydrates easily absorbed, and between one fruit and another there is a noticeable difference heat.

Consumed in excess is an increase of calories, which by the way your body produces them, can become lipid reserves in our body.

In turn, given the different energy intake with some other fruits such as avocado (avocado) compared with a tangerine (mandarin), consider this factor to include in a calorie-controlled portion.

Anyway, they are considered a wildcard in any diet, especially for its supply of nutrients (vitamins, minerals, etc.). It is best to consume as a snack or lunch, either at midmorning and midafternoon, not abuse drugs daily.

The recommended daily allowance is 3 to 4 pieces a day and this will cover the daily requirement of vitamins and minerals.

Look at the fruit as an extra dose of vitality that will always be grateful for our bodies.