The fruits are differentiated by their varied formats, textures, exuberant colors, different flavors and, due to their sweetness, they are authentic treats of nature.
We are attracted by all these aspects of variability, impelling us to its consumption and, thus, we supply the organism with the vitamins and minerals that it needs daily to fulfill the diverse metabolic functions.
Each color represents the presence of certain health-protecting substances.
The fruit offers us a variety of fibers and rejuvenating nutrients, and its consumption should vary between 3 to 5 pieces daily.
- Nutritional information by Joana Codinha Mendes | Food Engineer, Food Safety Consultant, Master in Clinical Nutrition, Healthy Eating Workshop's and Showcooking's, Trainer of Turismo de Portugal and other organizations. | Sources: Food Composition Tables - INSA | International Food Information Council Foundations -
Blueberries have an excellent nutritional profile, especially with regard to the presence of antioxidant substances that fight cellular aging and which are recognized properties that benefit the cardiovascular system. They also have astringent and antiseptic action. It contains a substance, neomirtiline, which acts as insulin and has the property of lowering blood glucose in diabetics. As it is a perishable fruit, it must be stored for a few days in the refrigerator.
Raspberries have an excellent nutritional profile not only due to the nutrients that compose it, but also due to the phytochemicals present with antioxidant properties such as quercetin, catechins, gallic acid and salicylic acid that prevent premature aging. They are a good source of fiber, phosphorus, potassium and selenium and an excellent source of vitamin C. It helps in the control of diabetes, and the anthocyanins present help in reducing blood glucose levels after starchy diets. Very perishable fruit must be stored at refrigerated temperatures until consumption.
Strawberries belong to the group of red fruits, have a good content in vitamin C and B9, and are also a good source in minerals such as silicon, potassium and magnesium. The presence of these minerals together with their small seeds that are consumed together with the fruit, gives it slightly laxative properties, acting as "scavengers" of the intestine. Because they are very perishable, they should be kept in a refrigerated environment, without being washed and without cutting the foot.
Avocado is a fruit with green pulp, soft and unctuous, known as "green butter". It has an excellent nutritional profile, being rich in monounsaturated fatty acids (beneficial for cardiovascular health), vitamins A, B, C, E and in potassium and magnesium. It is easy to digest thanks to the numerous enzymes it contains. It has diuretic properties (presence of abacatin), regulation of cholesterol levels (presence of beta-sitosterol) and protection of macular health (presence of antioxidant agents, lutein and glutathione). Prefer soft fruits to the touch, but not too much. It must be consumed raw to take advantage of its nutritional wealth, and because cooked it becomes bitter.
Very nutritious fruit, rich in fiber, and minerals such as magnesium, calcium, iron, cobalt, manganese, phosphorus, sulfur, potassium and sodium, vitamins A, B, C and K. It has a diuretic action due to the presence of organic acids and phenolic compounds with antioxidant action. It should be consumed ripe, recommended fasting (dried or cooked) to enhance its laxative effect. They must be full-bodied, shiny and a little soft. However, it is a perishable fruit and should be stored in a refrigerated environment to increase shelf life and conservation.
Peanuts, contrary to what many people think, are not an oleaginous fruit, but a dried legume, in which their edible seeds are contained in pods. It has a good nutritional profile, being rich in protein, fibers, healthy fats, vitamin A, E and minerals such as calcium, magnesium, zinc and iron. They also have high levels of antioxidants, namely polyphenols and resveratrol. Due to the high fat content rancifica easily, attention should be paid to signs of oxidation and mold contamination. Choose healthy peanuts with a typical and pleasant aroma.
Blackberry belongs to the group of small fruits. It has an excellent nutritional profile, especially due to its high content of antioxidants, being also rich in fibers (giving it laxative properties when consumed on an empty stomach), vitamin A, C and minerals such as potassium and magnesium. Phytochemicals such as tannin, flavonoids and cyanidin are substances that are known for their anticarcinogenic properties and catechins such as quercetin are known for their property in reducing the risk of heart disease and preventing the action of histamine. Because they are perishable fruits, they must be stored at refrigerated temperatures.
With a peculiar scaly shape and light green skin that gets darker as it matures. Inside, it has several black seeds spread over the white pulp, creamy, soft, sweet, juicy and with a vanilla flavor. With a good nutritional profile it provides about 75 kcal per 100 grams, vitamins C and B vitamins, with emphasis on B6, minerals such as potassium, magnesium, copper and phosphorus. It is also an interesting source of insoluble fibers, rich in phytochemicals such as flavonoids (antioxidants) and acetogenins, substances with anti-inflammatory and anti-tumor potential, with anone being attributed numerous beneficial properties for the organism.
Small red fruit with sweet flavor. Due to the presence of calcium, iron, phosphorus, magnesium, potassium, sulfur and other trace elements in lesser quantities it is considered very remineralizing. Rich in fiber, vitamin A, C and B vitamins and antioxidant anthocyanin pigments, which reinforce the action of vitamin C. With depurative, detoxifying and diuretic properties. Contains pigments that can block the action of enzymes responsible for pain, naturally calming pain and inflammation. Perishable fruit must be stored at refrigerated temperatures. It should be kept away from other foods with a strong persistent odor as it will eventually absorb it.
The main characteristic of the citrus fruit family is its high content of citric acid. The presence of antioxidant compounds is also quite significant, of which vitamin C stands out, which acts not only as an antioxidant, but also as a precursor of collagen production (structuring protein). It also contains fiber and folate (vitamin B complex). The peel has a bright color, containing, like all citrus fruits, numerous glands that contain essential oils.
Fruit fleshy, energetic and with an excellent nutritional profile. Very rich in provitamin A (carotene) and potassium. It also has a good content of iron and sulfur. Due to its nutritional qualities, it has antioxidant, anti-anemic, antidepressant, nervous rebalancing properties, promotes and accelerates the formation of hemoglobin and increases resistance to infections, slightly laxative in its dry state.
Diospiro is a very astringent food when consumed green, and it can be constipating. On the other hand, its mature consumption has the opposite effect, being laxative, due to its high fiber content. It is rich in antioxidant phytochemicals such as tannins, carotenes, lycopene and xanthines, vitamin A and C and minerals such as potassium and iodine. The skin is indigestible and should be peeled. It should not be eaten together with crab, which can cause abdominal pain and diarrhea. To increase the conservation period, store at refrigeration temperatures, with the peduncle facing downwards. To speed up the ripening process, place it next to bananas and apples.
Fig is one of the richest fruits in fiber, both in its fresh and dry state, being recommended to improve constipation, intestinal problems and due to the high number of digestive enzymes it helps in digestion. It presents an excellent nutritional profile, although high in calories, they are rich in potassium, calcium, magnesium, iron and copper, important minerals for the metabolism of bones and muscles, as well as for the memory and nervous system, and it also helps in the prevention of anemia cases. Rich in B vitamins and antioxidant phytochemicals such as polyphenols. Store fresh figs in refrigerated temperatures and dry figs in a cool, dry place.
Fruit from the oval-shaped Cactaceae family plant, with a prickly shell, contains several seeds inside, with a color ranging from yellow-green to red. It has sweet pulp and its flavor is between pear and melon. It is a nutritious and energetic fruit and due to its nutritional profile, it has antioxidant properties, presenting good levels of potassium, magnesium, calcium and vitamins C, A, B1 and B2. Being rich in pectin, soluble fiber, it helps in the absorption and control of cholesterol levels and in the regulation of intestinal transit.
Cherry is known as sour cherry. Due to its bittersweet flavor, it is consumed fresh only when its ripening state is reached (becoming sweeter), as a large part of the production is channeled to the production of liqueurs and sweets. They are rich in vitamins A, B and C and minerals such as iron, magnesium, potassium, zinc and calcium. In addition to its nutritional profile, it contains antioxidant bioflavonoid substances that give it analgesic, anti-inflammatory and chemopreventive properties. It also has a good fiber content, which makes it beneficial for good intestinal circulation, ensuring drainage of the digestive system.
Goji berries are mainly eaten dry. The Goji plant is native to Tibet and the interior of Mongolia, however, its consumption and production has been extended to several western countries. Although the Goji berry does not contain a wide variety of nutrients, it has a large amount of phytonutrients beneficial to the body, namely beta carotenes and zeaxanthin, powerful antioxidants. Due to its phytochemical content, it has anti-inflammatory and analgesic properties, benefits macular health and healthy liver function.
Gooseberries belong to the group of small red fruits. They are very rich in potassium, phosphorus and iron and in vitamins A, B and C, contain an appreciable amount of malic, citric and tartaric acid, giving it diuretic, digestive, purifying and slightly laxative properties. The presence of antioxidant phytochemicals such as proanthocyanidins and flavonoids such as resveratrol, helps to reduce inflammation, helping to prevent various diseases. It is a perishable fruit and should be stored at refrigerated temperatures.
Kiwi is one of the fruits with the highest nutritional density, that is, it provides the main nutrients in doses considered recommended. Rich in fiber, calcium, magnesium, phosphorus, potassium, iron, copper and polyphenol, as well as vitamin A, B, C (a large kiwi can provide 100% of the DRR of vit. C) and vitamin E. It also contains actidine (enzyme proteolytic) and bromelain. Rich in phytochemicals such as lutein (pigment in the eyes thus helping macular health) and other antioxidants. It also contains omega-3 fatty acids (healthy fat) that helps protect the heart system and reduce inflammation. It can be stored at room temperature or in a refrigerated environment to increase shelf life.
Orange is known for its excellent content of vitamin C, however, orange has a good amount of minerals, mainly potassium (important mineral for heart health) and vitamin B. Rich in substances capable of benefiting the circulatory system showing blood fluidizer properties and vascular protector against the formation of clots, such as bioflavonoids. It also contains hesperidin with hepatoprotective power. The fibers present in the white layer moderate appetite, thus helping to control hunger.
It has an excellent nutritional profile, being very rich in vitamin C, with antibacterial, antiseptic and expectorant properties. Rich in antioxidants such as SOD (superoxide dismutase), vitamin A and B, and minerals such as iron, calcium, phosphorus and potassium. It also has blood fluidizer properties. It contains phytochemicals such as limonoids and flavonoids, an antioxidant believed to have the ability to block substances that cause cancer and heart disease. Prevents the oxidation of other fruits and vegetables, watering them with lemon juice. It can be stored at room temperature or refrigerated temperature to increase the shelf life.
The apple is a fruit that due to the presence of organic acids has digestive properties, when consumed before meals it facilitates digestion, causing salivary secretions and stimulates appetite. It has depurative properties as it helps in blood purification. It has a good nutritional profile, containing potassium, calcium, phosphorus, magnesium and iron, carotenes and vitamin C. It is also rich in fibers that help regulate the intestine and reduce cholesterol, with pectin helping to eliminate environmental toxins.
Also known as passion fruit, it has a round shape with a thick peel, containing countless seeds surrounded by its integument, a yellowish-orange mucilaginous substance that constitutes the entire pulp of the fruit. Passion fruit has a very characteristic flavor that can be sweeter or more acidic depending on the variety. With a good nutritional profile it provides about 70 kcal per 100 grams, vitamin A, beta-carotenes and vitamin C (antioxidants), vitamins of the B complex, especially B2, minerals such as potassium, iron, sodium and phosphorus. Due to the presence of various substances, it is given sedative, diuretic and antispasmodic properties. The fruit, when ripe, can be kept for about two weeks in the refrigerator at a temperature between 6º and 8ºC.
Watermelon is a refreshing, moisturizing and diuretic fruit par excellence, due to its high water content, around 92%. It is attributed a purifying and detoxifying action for the kidneys. Rich in potassium, vitamin C, beta-carotene and lycopene, antioxidant pigments that help in the process of protecting the entire organism. When choosing, you should choose those that emit a hollow sound when hitting. It is sensitive to cold, and should be kept at temperatures between 13º and 16ºC.
Refreshing fruit due to its water content, it has a good content of vitamin A and C. As for the minerals, it is worth mentioning its content in brass, also containing a good content of the most common minerals. It contains SOD (superoxide dismutase) that plays an antioxidant role in the fight against free radials, fighting the harms of stress and restoring the oxidant / antioxidant balance. Rich in fibers composed mainly of hemicelluloses and pectins, they are beneficial to speed up intestinal transit, however, consumption should be given alone, without mixing with other foods, in order to increase its digestibility.
Slightly oval in shape, about 3 to 5 cm, it presents a velvety orange peel, which, as it matures, loses its coat, leaving a thin peel that easily stands out from the pulp, which is also orange in color. Inside, it also contains 3 to 5 large brown colored seeds. With a flavor that varies from sweet to acid depending on the variety and state of ripeness, it is juicy and has a good nutritional profile providing about 51 Kcal per 100 grams, rich in vitamin A and carotenoids, antioxidant flavonoids, vitamin C, Vitamin B9, minerals such as calcium, phosphorus, potassium and less manganese, magnesium, iron and copper. It also contains an appreciable amount of pectin (fiber) and tannins that give it an anti-diarrheal and regulating effect on the intestine and cholesterol.
Pear is rich in vitamin A, B and C, and alkaline minerals such as iron, calcium, phosphorus, magnesium, potassium, manganese, selenium and boron. The nutrients that compose it are beneficial for the health of the cardiovascular and brain systems. High source of fiber, soluble pectins that benefit intestinal transit and cholesterol regulation. It is, therefore, a nutritious, remineralizing, slightly laxative and diuretic fruit. They keep well at room temperature, however, as soon as they are ripe, store them in a refrigerated environment to increase their durability.
The peach slightly stimulates the digestive glands, facilitates digestion. It has a very appreciable nutritional profile, being rich in vitamin A, B1, B2, C and P (rutin), as for the presence of minerals it is very rich in potassium. It has diuretic and slightly laxative properties (when consumed alone), when consumed in the morning it causes the emission of urine and regularizes the feces. It is a fruit very sensitive to touch, and should be stored in a single layer.
Refreshing and tonic fruit for the heart, kidneys and bladder. Diuretic, astringent, remineralizing, and truly depurative (thanks to the presence of malic and citric acid). Rich in vitamins A, B and C and minerals such as potassium, phosphorus, manganese. It also contains many tannins. Stimulates the immune system and helps to relieve inflammatory conditions (throat, kidneys, urinary tract, rheumatism), high blood pressure and constipation. Effective in combating intestinal parasites. The presence of antioxidant substances gives it anti-aging properties. It keeps well at room temperature, in a cool and dry place.
Widely used, tomatoes are very rich in vitamin A, B9 (folic acid), C, K and lycopene (a substance that gives red color, being a potent antioxidant qualified as an excellent protector against cancer). It is very remineralizing due to the presence of the minerals it contains such as sodium, potassium, calcium, phosphorus, zinc, cobalt, boron, fluorine, bromine and iodine. Detoxifying, diuretic and blood purifier. Consume ripe tomatoes, due to the presence of alkaloid substances that are toxic to the body when still green. It should also be consumed together with a fat source, such as olive oil, since lycopene is a fat-soluble substance, that is, soluble in fat.
Small berries aggregated in clusters, have a good nutritional profile containing a high content of potassium, and a good content of calcium, sodium, magnesium, iron, manganese and silicon. When mature, they have good levels of vitamin A, B and C. Thanks to the presence of various phytochemicals, they have beneficial properties in reducing cholesterol, decreases the formation of blood clots, blood vessel fortifiers, blood purifiers, benefiting the entire cardiovascular system. Presence of antioxidants and other phytochemicals that may inhibit cancerous processes. Store in a refrigerated environment.
Almond is one of the most protein rich oil fruits (about 20%). Rich in fibers, minerals such as magnesium, calcium, iron and vitamin E, being highly mineralizing. It is an energetic fruit, however, due to its nutritional profile, it benefits the nervous and brain systems. It contains a substance called emulsin that helps in the breakdown of sugars, facilitating their assimilation. It also contains flavonoids with antioxidant action. It is advisable to soak between 6 to 8 hours before consumption in order to make them more digestible. Store in a cool, dry and dark place. When opened, they must be stored in airtight bottles in order to reduce oxidation (rancification).
