We are in the summer, walking among the market stalls we find many types of summer fruits and very colorful and fragrant vegetables, a joy for our senses and for health.Seasonal fruits and vegetables are increasingly recommended, so it is important to eat seasonal fruits, they are a treasure trove of vitamins, minerals and other nutrients..
Let’s look at some seasonal fruits and vegetables together.
They are rich in vitamin C, they are good for the heart, they help reduce cholesterol levels, excellent for incorporation into the diet. These red fruits also contain fatty acids and iodine, they are rich in Vitamins B2, B5, B6, K, copper, calcium, magnesium (great its content), iron, zinc, potassium.
- Mulberry blackberries
They are 3 colors white, red and dark red. Blackberries are rich in nutritional and beneficial properties, they have a lot of vitamin C , A, E, K and they also have significant amounts of antioxidants, they are considered natural mineral salts replenishers, therefore a perfect fruit for the summer season, excellent to consume, they are excellent to eat raw and to make jams.
It is the typical fruit of the summer, it contains a modest sugar content, mainly fructose, fiber and is rich in vitamins: vitamin A ,vitamin C, vitamin PP, some of the group B. Very rich in potassium and mineral salts.
They are of various colors and rich in nutritional properties, thanks to an enzyme that exerts a soothing function on the intestine, ficina, are digestive aids, both fresh and dry. They also have a mild or moderately laxative function due to the mucin, which has a soothing and emollient action. Figs are also foods rich in fiber, vitamins (A and C, if fresh) and minerals, iron , potassium , phosphorus and calcium . They are suitable for those suffering from high blood pressure.
A fruit that helps to increase the sense of satiety, precious in low-calorie diets, and reintegrates mineral salts after sport. They contain minerals such as sodium, potassium, iron, calcium and phosphorus. Also vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), vitamin C, vitamin A (retinol).
The apricot is rich in vitamins B1, B2, B3, B9, vitamin A and vitamin C, the mineral salts present in it are potassium, sodium, iron, calcium, phosphorus and zinc. Some university studies have shown that the regular consumption of apricots brings significant benefits in the event of hypercholesterolemia. These fruits are in fact able to significantly lower the levels of LDL cholesterol in the blood, moreover the apricots are rich in carotene, a powerful antioxidant.
It is a fruit that does not have many calories (38 Kcal per 100gr), it is made up of 90% water so it can be inserted in many diet regimes. It has a good content of vitamins, of group B (B1, B2, B3), vitamin C (concentrated in the peel) and carotenoids, which in the body are transformed into vitamin A, useful for the eyesight and for the production of melanin, the substance that helps us to get a tan and protect us from the sun’s rays. Fishing is an excellent source of potassium, phosphorus, magnesium, calcium and iron.
- Green beans
Green beans are a source of folic acid. Folic acid, along with vitamin B12, is one of the essential components for DNA synthesis and cell division. A diet rich in folic acid during periods of conception and during pregnancy helps prevent neural tube defects of the fetus.
Green beans, like many other legumes, contain vitamin K, which is necessary for blood to clot and to correctly direct calcium deposits into the bone. They contain a good amount of minerals such as iron, magnesium, manganese, calcium and potassium, which are essential for the body’s metabolism.
A very common vegetable that gives us the good weather, its Vitamins: A, C, E, B vitamins, folic acid (B9). Rich in potassium, useful for water retention and for the prevention of kidney stones, among the minerals present, there are: iron, phosphorus, calcium and manganese.
Courgettes contain lutein (present in the peel), a substance with antioxidant properties, which protects the eyes from harmful UV rays and prevents macular degeneration due to aging
- Prickly Pear
It is a typical fruit of the Mediterranean, very rich in vitamin C , A, B3, B1, B2, PP also are rich in potassium, magnesium, iron, calcium and phosphorus. Contains a lot of pectin. They are not fattening and are excellent allies in the fight against cellulite. The diuretic effects of these fruits, which are very rich in water, rich in potassium, are deficient in sodium, which is present in low quantities.
Pears are a common fruit, there are many varieties, We find vitamin A , B1, B2, vitamin C, E, are rich in minerals including calcium and potassium.
This summer fruit is characterized by a high fiber content able to stimulate the intestine, in particular the colon, which is why it is advisable for those with bowel problems. Here too we find pectin, a soluble fiber with a laxative effect, and also a diuretic. The sorbitol contained in the apple also promotes digestion as well as being beneficial for the health of our teeth.