SAFAKNA TURKEY – Speaking about the fact that fruits need to be chewed to benefit from their fiber, Aybala Akkulah said, “Freshly squeezed fruit juices have a high glycemic index as the fruit pulp cannot be used and more fruit than 1 serving size is used. At the same time, many vitamins are lost when freshly squeezed fruit juices have to wait.
Rich in vitamins, minerals, and fiber, pomegranate provides a myriad of benefits from boosting the immune system to the heart, from digestion to eye health. Speaking about the pomegranate being consumed along with its seeds to increase its benefits, nutrition and diet specialist Aybala Akkula says: “The average pomegranate is 280 grams, which is equivalent to 1 glass of water, and contains 235 kcal of energy. Due to its high sugar content, diabetics should consume this fruit in a controlled manner, not exceeding about 1 tea glass. In addition, caution should be exercised as it may interact with certain blood thinning medications. In high-risk pregnancies, you should consult a doctor, as uterine contractions may occur in the first three months.
Quince, which strengthens the immune system against seasonal diseases such as flu and colds, and effectively lowers blood pressure (blood pressure) due to its rich potassium content, is a complete storehouse of vitamins and minerals. Nutrition and diet specialist Aybala Akkula stated that 1 serving of quince satisfies approximately 25 percent of the daily requirement for vitamin C: “However, you need to pay attention to the size of the quince. 1 serving of quince is about half of a large quince. 100 grams of quince contains approximately 52-55 kcal calories and 1.7 grams of pulp. Since it has a low glycemic index, it does not raise blood sugar levels very quickly. For this reason, this fruit can be easily consumed by those with insulin resistance and diabetes, as well as those on a weight loss diet.
Did you know that 100 grams of kiwi provides about 80 percent of your daily vitamin C requirement? Acıbadem Ataşehir Hospital Nutrition and Diet Specialist Aybala Akkula stated that kiwi, which stands out for its rich content of fiber and antioxidants, as well as vitamin C, protects cells: “Kiwi contains both insoluble and soluble fiber. “Insoluble fiber helps regulate intestinal motility, while soluble fiber helps regulate blood sugar levels and heart health.” On the other hand, Aybala Akkulah says that since kiwi contains many allergens, it can cause allergic reactions, especially in children, and draws attention to the fact that kidney patients should also use it with caution due to its high potassium content.
Indispensable during the winter months due to its rich content of vitamin C, mandarin also contains minerals important for human health, such as calcium, magnesium, zinc and potassium. Tangerine, which boosts immunity and supports healthy joints and eyes, provides a myriad of benefits, from cancer to cancer, from eyes to skin health. Nutrition and diet specialist Aybala Akkula stated that 150 grams of tangerine contains 75 kcal of energy and 3 grams of fiber and, due to its fibrous structure, contributes to improved intestinal health. That’s why you shouldn’t go overboard with your consumption,” he says.
One of the prominent fruits of the winter season, the apple; Emphasizing that it is a complete health fount with its vitamins, minerals and rich fiber structure, and that it has many benefits from heart to asthma, from diabetes prevention to weight control, nutrition and diet specialist Aybala Akkula says: “While apples help increase sensitivity to insulin, which is important for the prevention of diabetes. Thanks to pectin, which is a fiber, it also helps reduce bad cholesterol by reducing the reabsorption of fat from the intestines. 1 small apple, equivalent to one serving, weighs about 100 grams and contains 52 kcal of energy. To get the most out of the benefits and fiber content of an apple, it should be consumed by chewing rather than squeezing the juice.
Although grapefruit is not as popular as tangerines and oranges due to its sour and bitter taste, like other citrus fruits, it is a good source of vitamin C and fiber, helping to prolong satiety, reduce bad cholesterol and prevent disease. such as cancer with its antioxidant content. Nutrition and diet specialist Aybala Akkula stated that 1 medium grapefruit meets 50 percent of the daily requirement for vitamin C and said: “On the other hand, drinking grapefruit juice reduces the pulp content and raises blood sugar more quickly. Those taking drug groups such as cholesterol, blood thinners, and antidepressants should also use it with caution, as it can increase stomach complaints due to its acidic structure, as well as cause strong food-drug interactions.
Nutrition and diet specialist Aybala Akkula says the orange, which boosts the body’s resistance due to its rich vitamin C content; He emphasizes that it has many benefits, such as protecting cardiovascular disease, regulating blood pressure, preventing inflammation, facilitating the absorption of iron in anemia, strengthening the eyes, and protecting the skin by helping collagen production. Stating that approximately 130 grams of 1 medium-sized orange is equivalent to 1 serving, Aybala Akkula stated that a 200 ml glass of orange juice contains approximately twice the calories and twice as much sugar as 1 orange, and said: “Because the fiber content of an orange there is very little juice, it must be eaten by slicing. Because of its acidic content, reflux patients should use it with caution.