Fruits, those delicious allies of our health – Sciences et Avenir

This article is taken from the monthly journal Sciences et Avenir – La Recherche #907 of September 2022.

Raw or cooked, fresh or frozen… Fruits are featured in many diets, including the Mediterranean diet, due to their high levels of fiber, vitamins, and antioxidants that are beneficial to health.

Thus, the National Healthy Nutrition Program (PNNS) suggests that the menu include two servings of 80 to 100 g per day, i.e. the equivalent of an apple or pear, two small fruits (apricots, etc.) or half a large one (half a mango ). However, be careful not to overuse them due to their sometimes high sugar content.

Fruits are a storehouse of nutrients

Rich in water and various minerals (320 mg potassium/100 g banana, 15 mg magnesium/100 g pineapple, 23 mg calcium/100 g clementine), fruits are full of vitamins. In particular, provitamin A, necessary for good vision and present in red, orange or yellow fruits (melon, watermelon, mango, etc.). As well as vitamin C, which promotes the absorption of iron and stimulates the immune system. At 228mg per 100g, guava is the richest, ahead of blackcurrant (181mg/100g), kiwi (92.7mg/100g) and citrus (57mg/100g orange) according to the Ciqual Nutrition Chart. . These two vitamins are not the only sources of antioxidants: fruits such as strawberries, lychees, grapes, apricots and apples are an important source of polyphenols.

I prefer them organic

The concentration of antioxidants, as well as vitamins and minerals, is higher in the peel than in the pulp of the fruit, so it is best to opt for organic or sustainable fruits when they cannot be peeled. Indeed, fruits may contain pesticide residues, as evidenced by a survey based on data from the Directorate General of Competition, Consumer Affairs and Fraud Prevention (DGCCRF): 89% cherries, 87.3% grapes, 83% nectarines and peaches. or even 50.8% of Mirabell plums and plums from conventional agriculture sold and consumed in France are contaminated.

They reduce the risk of diabetes

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