Nutrition and Diet Specialist Elif Gizem Arıburnu talked about the numbers to be considered in summer fruits, gave important warnings and suggestions.
Apricots, do not exceed 4!
Thanks to its high fiber content, apricot supports digestion by increasing bowel movements. It is also a good source of the minerals vitamin A, calcium, phosphorus, iron, magnesium and potassium. Being rich in vitamin A, it strengthens immunity, supports visual functions and regenerates skin epithelial tissue. When 4 apricots are consumed, 1 portion of apricot is consumed. 4 apricots are 120 grams. Since apricot is a fruit rich in potassium content, it is necessary to pay attention to its consumption in kidney diseases.
Plums, do not exceed 4!
Plum, thanks to its antioxidant properties; It strengthens the immune system, balances cholesterol and blood pressure. Since it is a fruit with a low glycemic index, it helps prevent sudden blood sugar spikes. Consumption in dried form has positive effects on cardiovascular diseases and bone health, but since the sugar content of prunes increases, it is healthier to consume fresh in patients with insulin resistance and diabetes. Consumption of 4 medium-sized (80 gr) damson plums is 1 portion. Since damson is a fruit rich in oxalate, it poses a risk in individuals with kidney stone disease. Its consumption should be limited in kidney stone diseases.
New world (Maltese), do not exceed 6!
Maltese is a fruit used in traditional medicine because of the compounds it contains in its fruit and leaves. Its leaves are used in cases such as chronic bronchitis, high fever, cough. The fruit part is rich in antioxidants. Consumption of not more than 1 servings in 2 sitting will prevent the occurrence of complaints such as headache, diarrhea and stomach indigestion. When 6 malt plums (125 gr) are consumed, 1 portion is consumed.
Green plums, do not exceed 10!
Among the benefits of plum, which has a great effect on health; bone health and memory improvement, antioxidant, anti-inflammatory and anti-ulcer effects and prevention of constipation. Plum also helps to prevent cancer. In the studies carried out; It has been seen that plum helps to prevent the proliferation of breast cancer cells and to inhibit the growth of colon cancer cells. Plum, which is a good antioxidant due to its high phenolic content, protects the body against oxidative stress caused by radiation. Plum is a fruit with high acid content. It is not recommended to consume more than 10 pieces in one sitting, as the acid rate in the stomach may increase as a result of excessive consumption and negative effects may occur.
Cherry, do not exceed 12!
Consuming 12 cherries a day during the season reduces oxidative stress and inflammation in the body; It has a protective effect against type 2 diabetes, cardiovascular diseases and cancer. Despite all these benefits, excessive consumption of cherries can adversely affect stomach health and problems such as heartburn may occur. At the same time, excessive consumption can cause diarrhea, as it has an effect on increasing bowel movements. However, there is no clear evidence that cherry consumption interacts with blood thinners.
Figs, do not exceed 4!
Fig is a fruit that we have difficulty in maintaining portion control because it is quite sweet. Consumption of 1 serving (2 pieces) of figs per day provides significant benefits in lowering cholesterol thanks to the pectins in figs. When more than 2 servings (4 pieces) of figs are consumed per day, the risk of fatty liver increases due to high fructose intake. It is useful not to exceed the portions, as organ fattening can weaken our immune system.
Grapes, do not exceed 15!
Thanks to the compound called resveratrol, red grapes prevent blood pressure and support heart health, as well as prevent bad cholesterol that clogs blood vessels and causes coronary diseases due to its antioxidant content. Another effect of red grapes, which lowers the risk of cardiovascular disease, is that it prevents clotting by increasing nitric oxide levels in the blood thanks to its resveratrol content, but green grapes should be consumed in a controlled manner as it is a fruit with a high glycemic index. It is important not to exceed 15 grapes for both green and red grapes. Uncontrolled consumption can cause excess calorie intake, leading to weight problems and lumbar lubrication.
Mulberry, do not exceed 10!
Mulberry, which has a positive effect on problems such as constipation complaints, anemia risk, eczema, and hair loss, is one of the fruits that we have difficulty in stopping ourselves as we eat. Even though it has many health benefits, it is important not to be consumed by diabetics and patients with sugar restriction, or to be consumed by paying close attention to its portion, since it is a fruit with high sugar content. 1 portion of mulberry fruit is equivalent to 10 large mulberry fruits. 10 large mulberry fruits are 75 grams.
Peaches, do not exceed 1!
Peach is a fruit rich in nutritional value and fiber content and has a diuretic effect, but since peach is rich in potassium, it should be consumed in kidney patients. It is recommended that kidney patients with high potassium parameters in blood tests should not consume peaches at all, and healthy people should choose 1 medium-sized (150 grams) peach in one serving.
Watermelon, do not exceed 4 small triangular slices!
Portion control can be difficult when consuming watermelon, which is one of the first fruits that come to mind when we say cold and juicy fruits. Although it varies according to the person, when we consume an average of 2-3 servings of watermelon per day, the majority of our daily vitamin C needs are met. Consuming watermelon at a sufficient level during the season prevents the formation of prostate cancer. In addition to its positive effects on health, individuals with diabetes or those who want to lose weight should pay special attention not to exceed the recommended portion according to their daily needs. 1 serving (200 grams) of watermelon is 4 small triangular slices.
Melon, do not exceed 6 small triangular slices!
Nutrition and Diet Specialist Elif Gizem Arıburnu “Melon fruit, another favorite of cold summer fruits, is one of the fruits where portion control becomes difficult. Although the daily consumption of 2-3 servings of melon differs from person to person, it meets the daily vitamin C need at a high level, and at the same time, melon contributes to the balancing of blood pressure thanks to the potassium it contains. In addition to its many health benefits, it is important that individuals who want to lose weight and have diabetes should consume in accordance with their daily needs, without exceeding the portion amount. "One serving (1 grams) of melon is equivalent to 200 small triangular slices."
Controlled consumption is a must!
Nutrition and Diet Specialist Elif Gizem Arıburnu “The amount of fruit that people will consume daily varies according to age, gender, weight, height, mobility levels and energy needs of people. Therefore, consuming only one variety of these summer fruits at a time corresponds to one serving. Otherwise, eating all these amounts in one sitting will make the liver and waist area fat. Since we need various vitamins and minerals to strengthen our immunity, it is beneficial to consume the fruits we choose in a controlled manner by changing them every time.