The Alphabet of Nutrition reaches its last letter, Z. Juices in front of pieces of fruit. The nutritionist Anabel Aragón reminds us of the importance of fruits in our diet
Is the juice or the piece of fruit better?
Fruits themselves contain an infinite number of nutrients and to benefit from all of them it is better that we consume the whole fruit. It is the only way not to waste anything, to take all the good things from the fruit and not to miss out on some beneficial nutrients for the body. If we consume the squeezed fruit, we are not ingesting the pulp or other parts of the food that contain beneficial elements.
In juices, as well as in smoothies, smothies, we must bear in mind that for a glass of juice, we need several pieces of fruit. By eliminating the pulp and keeping only the liquid part, the volume is smaller. By consuming more fruits at once, we also consume more natural sugars and more calories than if you ate the whole piece of fruit. It is easy to drink a juice of 5 oranges, but a plate of 5 oranges is not.
What happens when removing the pulp?
By removing it and juicing it, we lose the fiber. It is also less satiating than a piece of fruit, so we will be hungry sooner. The juice being liquid, it is absorbed faster in our body and the nutrients are assimilated more easily. Making them is supposed to make the most of vitamins and fluids, but this is not always the case because squeezing destroys, loses, or oxidizes some vitamins.
Juices are a good alternative for those people who do not like to drink fruit. Better to drink a fruit juice than not to drink fruit at all, but we must be clear that it is not the same.
Importance and recommended consumption
Eating fruits is essential at any stage of life because it helps to meet the requirements we have for vitamins and minerals that our body needs.
The daily needs of vitamins (such as C or provitamin A) are assured by taking 2 or 3 daily pieces of fruit. The nutritional recommendations for fruit consumption are at least 3 pieces a day, each of them between 120 and 200 grams.
What is a piece equal to?
One piece is the case of pears, apples, oranges … If they are smaller fruits such as kiwi, apricots or medlars, it should be two pieces. For even smaller fruits like cherries or strawberries, a serving would be a handful. Of the three recommended servings per day, the important thing is that one of them is rich in vitamin C, such as oranges.
What nutrients does the fruit provide?
Fruits provide many nutrients, vitamins, minerals, and antioxidants. They are essential for the proper development of the functioning of our body. They also have simple sugars like glucose, sucrose, and fructose.
The richness in vitamins and minerals is one of the main characteristics of the fruit. They provide us with carotenes, which are precursors of vitamin A, vitamin D, E, folic acid and minerals. The fruit also stands out for its fiber content and helps us hydrate ourselves.
Does fruit make you fat?
Fruits contain almost no protein or fat. The main source of energy is its content of simple sugars, which are very low amounts. They provide little energy and the calorie intake ranges between 35 and 45 kcal per 100 grams.
It is true that there are some more fatty fruits such as avocado, coconut or date. Despite their plant origin, they have healthy calories and fat. But in general, they are low in calories and it is important to incorporate them into our diet.
How to make children eat more fruits?
Creating good habits at home with the little ones. The best way is to set an example because they imitate everything.
In homes where more fruits are eaten and children are involved in buying and preparing food, it is easier for them to get into the habit of consuming more fruits.