Benefits of the fruit

Fruit is comprised of: water, minerals, natural sugars, fibre, vitamins and phytochemicals.

– Water: 80% of our body is water. Eating fruit helps to maintain our cell tissue hydrated.

– Minerals: Especially magnesium, phosphorous, calcium and iron. When we sweat, we lose salt minerals that we can easily recuperate by eating fruit. It is much healthier and cheaper to eat fruit than to have drinks sweetened with refined sugar.

– Natural sugars: Refined sugar when digested produces substances that are toxic for our organism. The only sugars that are completely healthy are those produced by fruits and vegetables.

– Natural fibre: Alimentary fibre are long molecules that are found in the walls of the vegetable cells. They are comprised of cellulose, hemicellulose, pectin and lignin. It is not absorbed in the small intestine, but goes to the large intestine and this is where it carries out its function. A lack of fibre could result in constipation, haemorrhoids, varicose veins, appendicitis, gallstones and colon cancer. The fruits richest in fibre are the apple, the orange, the grapefruit, the plum, the apricot, the fig and the kiwi.

– Vitamins: The antioxidant power of vitamins and their function in the prevention of diseases and the strengthening of the organism are well-known to everyone. Fruits store large quantities of natural vitamins which are easily absorbed by our bodies. The most frequent are:

Vitamin C (ascorbic acid): This is involved in the formation and maintenance of the bone structure, teeth and blood vessels, prevents oxidation of the tissues and has anti-infective and anti-toxic properties.

Vitamin E (tocopherol): An antioxidant, this protects the organism from the toxic molecules we ingest or breathe in, checks the destruction of the red corpuscles and prevents eye disorders, anaemia and heart attacks.

Group B vitamins: These protect the respiratory system and assist in care for the skin, the mucosas and the ocular system. They are involved in the cell breathing processes, take part in the red corpuscle, cell and hormone formation processes, balance out the sodium-potassium pair and are essential in the functioning of the nervous system.

Phytochemicals: These bioactive substances present in plants may be regarded as true natural medicines, antidotes against poisons and preventive remedies against the most devastating diseases in the western world, such as diabetes, hypertension, cancer and heart attacks. They can be classified into:

Carotenoids: These are the pigments which give many yellow, orange, red, purple and black fruits their colour. They reduce the risk of heart conditions. The most common are:

  1. Beta-carotene or pro-vitamin A: This can be found in fruits and vegetables which are yellowy-orange in colour. It has been shown that it prevents certain types of cancer, slows down the natural aging process of the tissues, assists in the functioning of the respiratory system and reduces the risk of complications associated with diabetes.
  2. Lycopene: Present in red fruits and vegetables, such as tomatoes, strawberries, red grapefruits, cherries and watermelons. Studies by the National Cancer Institute in Washington indicate that lycopene reduces the risk of contracting prostate cancer by between 24% and 36%.
  • Lutein: This can be found in green fruits and vegetables, especially the kiwi. It protects the retina and prevents eye diseases.

Bioflavonoids: These are antioxidant substances specialized in neutralizing the free radicals which damage the walls of our cells. They prevent the appearance of cancer, are natural anti-inflammatory substances and purify the blood. The most common are:

  1. Resveratrol: This reduces the risk of obstruction of the blood vessels. Present in red grapes.
  2. Antocianine: This protects us against aging. Present in cherries, kiwis, plums and strawberries.
  • Quercetin: An anti-inflammatory substance which is highly-efficient against allergies. It protects the lungs against contaminating agents (tobacco, pollution, smoke, etc.). Present in apples, cherries, pears and grapes.
  1. Hesperidin: This protects us against heart diseases. Present in citrus fruits (oranges, tangerines, lemons and grapefruit).
  2. Tangeritin: This prevents malignant tumours. Present in citrus fruits (orange, tangerines, lemons and grapefruit).

Phenolic compounds: These reduce the level of cholesterol in the blood and prevent cardiovascular accidents and certain types of cancer. The most common of them is the ellagic acid present in grapes, kiwis and strawberries.

The fruits

APRICOT

Apricot (Prunus armeniaca)

Origen: Northern China.

Main producers: Turkey, Spain and Italy.

Ripening: April to May.

Properties:

  • high in vitamin A, potassium and beta-carotenes.
  • good levels of vitamin C, vitamin B, fibre and antioxidants.
  • diuretic, relieves anaemia.
  • possible anti-cancerous agent for smokers.

CHERRY

Cherry (Prunus)

Origen: Eastern Asian countries.

Main producers: USA, Germany and Italy.

Ripening: April to June.

Properties:

  • high in vitamin A, antioxidants (anthocyanins).
  • good levels of vitamin C.
  • balances lipoproteins: LDL inhibiting effect (cholesterol).
  • prevents breast, lung, liver and skin tumours.

PLUM

Plum (Prunus domestica)

Origen: China, Middle East, North America and Europe.

Main producers: Russia, USA and China.

Ripening: June to September.

Properties:

  • excellent antioxidant levels.
  • goods levels of vitamin A, copper, magnesium, potassium and fibre.
  • moderate levels of vitamin C and K.
  • some riboflavin.
  • antacids, diuretics, immunogenics, anti-inflammatory, combats cancer, heart problems as well as liver, kidney and gall bladder sicknesses.

STRAWBERRY

Strawberry (Fragaria ananassa)

Origen: a cross between two varieties from Chile and USA.

Main producers: USA, Poland and Spain.

Ripening: February to May.

Properties:

  • high in vitamin C, fibre, antioxidants (anthocyanin), ellagic acid.
  • good levels of magnesium, potassium, vitamin B6 and K.
  • some iron, vitamin A and calcium.
  • low in calories.
  • thickens the blood, thus reducing haemorrhages.
  • balances lipoproteins: LDL inhibiting effect (cholesterol).
  • good for teeth, oral ulcers and uric acid.

KIWI

Kiwi (Actinidia deliciosa)

Origen: Eastern China.

Main producers: New Zealand, Italy and USA.

Ripening: November and December.

Properties:

  • high levels of vitamin C, fibre, potassium and folic acid.
  • good level of vitamin E, chromium and calcium.
  • many antioxidants that combat cancer.
  • lutein and zeaxanthin to fight cataracts and macular degeneration.
  • antacids, improves heart rhythm.

APPLE

Apple (Malus domestica)

Origen: Turkey.

Main producers: Russia, China and USA.

Ripening: September and October

Properties:

  • excellent fibre levels that decrease sugar in blood and cholesterol.
  • high levels of vitamin C, vitamin A, calcium, potassium and folic acid.
  • they have polyphenols that reduce the risk of suffering tumours.
  • antacids, repairs the gut flora and improves ulcers.
  • improves anaemia, rheumatisms, arthritis, bronchitis and insomnia.

PEACH

Peach (Prunus persica)

Origen: Central China.

Main producers: USA, Italy and Spain.

Ripening: June to September.

Properties:

  • high in vitamin A, fructose, fibre, potassium, niacin.
  • good levels of copper, magnesium, phosphorous, vitamins E and K.
  • high levels of lutein and zeaxanthin to fight cataracts and macular degeneration.
  • combats obesity, herpes, ulcers, constipation, skin sicknesses, kidney and prostate stones.

QUINCE

Quince (Cydonia oblonga)

Origen: Turkey.

Main producers: Europe, Asia and Africa.

Ripening: October.

Properties:

  • high levels of vitamin C, pectin and antioxidants.
  • improves throat inflammations and blood circulation.
  • antacids, improves rheumatism and arthritis.

NECTARINE

Nectarine (Prunus nucipersica)

Origen: Central China.

Main producers: USA, Italy and Spain.

Ripening: June to September.

Properties:

  • high in vitamin A, fructose, fibre, potassium and niacin.
  • good levels of copper, magnesium, phosphorous, vitamins E and K.
  • high levels of lutein and zeaxanthin to fight cataracts and macular degeneration.
  • combats obesity, herpes, ulcers, constipation, skin sicknesses, kidney and prostate stones.

MEDLAR

Medlar (Eribotrya japonica)

Origen: Eastern China.

Main producers: China, USA and Spain.

Ripening: April to May.

Properties:

  • high in vitamin A and potassium.
  • good levels of fructose, saccharine and malic acid.
  • diuretic, anti-inflammatory, stops vomiting and is a sedative.

PEAR

Pear (Pyrus communis)

Origen: Turkey.

Main producers: Italy, USA and Spain.

Ripening: July to September.

Properties:

  • excellent fibre levels.
  • high levels of vitamin A, folate and polyphenols.
  • it has an antibiotic substance in the skin.
  • combats the prostate, and it is a diuretic and sedative.

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