Purchase:
The fruits, during the existence of the human race, have always occupied a very important place in the food that are consumed, for their nutritional value and easiness to acquire them. The fruits must be bought every 7 -10 days, in order to enjoy their freshness completely, and acquire them at different ripening points, to go continue at the point of preference.
When you go to buy the fruits, we recommend:
- Note that the refrigerator where the product is being exhibited is clean and operating properly (cool).
- Choose the products preferably in this order: vegetables, fruits, eggs, cheeses and dairy in general, after the products of pantry, but before the meats, poultry, fish and shellfish.
- When you reach your destination refrigerate (if they are ripe), so that “the cold chain” is not interrupted.
(See more tips and characteristics of freshness and fruit status at the time of purchase, both in the introduction of the application, as in each of the fruits).
Uses:
In all balanced diets, fruits should be included. -They are used alone, in fruit salads, mixed salads, different preparations and confectionery in general. -it is advisable to eat at least one fruit daily and preferably whole, not in juice. -Citrus in the morning or day and sweet fruits at any time of the day.
Storage:
The fruits must be refrigerated as soon as they come home, so that the “cold chain” of the product is not interrupted, as long as they are ripe.
- They are usually kept better refrigerated, but you have to take into account the degree of maturation to be able to do so.
Because if they are green they do not ripen in the fridge and they “stunn” that is, they stop maturing and are hard, simple and dry.
Cooling.
It is a cold method of food preservation, which consists in lowering its temperature between 4-6 degrees Centigrade (42 degrees F), to reduce bacterial activity.
- If they are placed in a fruit bowl, put them in a place where they do not give directly the rays of the sun, because they mature very fast and rot.
- Sometimes it is customary to cook fruit pulps to prepare juices or sodas. They taste good, they are preserved, but their nutritional value is reduced, because with cooking they lose vitamins.
For this reason it is advisable to freeze raw, but not all, because in some they change their aroma, flavor and texture.
Freezing.
It is another method for food preservation, which consists in rapidly lowering its temperature to (less than 0 degrees Celsius),-19 degrees Centigrade (-5 F) or less to preserve its nutritional value and keep the bacteria inactive and prevent Food will deteriorate.
- When the fruit portions (for juice or milkshakes) are to be packed for freezing, it is advisable to do so in a transparent white plastic bag.
If the pulp is a little liquid (passion fruit) or very juicy (soursop), place the bag inside a glass, so that you can bend the edge of this over the edge of the glass. This will allow you to fill the bag with a spoon, helping with both hands, and without having to make the fruit juices not spill. Then the bag is removed from the cup, a knot is made to close it, or if it is preferred in hermetically sealed bags, although they are more difficult to handle with liquid food. Place the bags full, vertically (para) and fruit class, in a deep container, preferably square to make better use of the space in the freezer and plastic so that it does not break with excessive cold. It is advisable to buy the fruit every 7-10 days, for its proper storage and conservation of freshness and nutrients. (See more tips for the storage and conservation of fruits, in each one of them).
Tips
(see tips on each of the fruits).
Nutrients and properties:
The nutritional information on this and other foods has been obtained from various sources and may not be accurate, for this reason you have to consult with the Doctor, before beginning to ingest any prohibited or unusual food in the diet, or to make Dietary changes. It is advisable to know that the fruits contribute large amounts of vitamins and minerals to the organism, in the feeding of the human being, reason why it is necessary to know how to store them to conserve their nutrients.
Vitamins and minerals present in the fruits.
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Vitamin A.
- It’s important for normal growth.
- Protects the surface of the respiratory tract, throat, bronchial tubes, eyes and skin.
- It helps to resist infections.
- It stimulates appetite and is good for digestion.
It is found in green vegetables and carrots.
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B-Complex.
(Water-soluble vitamins).
It should be consumed daily because the body cannot store it.
- It favors the generation of red blood cells and maintains a good state of the nervous system.
- This type of fruit also contributes fiber, thus improving your digestion.
- Beneficial for eyes and hair. Avoids fatigue and fatigue.
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Vitamin B1 or thiamine.
-essential for the growth of children and adolescents. -For metabolism. -and nervous system.
It is found in the bean, cauliflower, tomato, spinach, carrot, corn and turnip, among others.
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Vitamin B2 or riboflavin.
-Important in cellular respiration. Antiinflammatory.
It is usually found in vegetables, legumes and fruits.
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Vitamin B6.
-Helps in pregnancy symptoms such as nausea. -Stimulates appetite.
It is usually found in grains, whole grains and walnuts.
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Vitamin B12.
-Intervenes in the growth. Antianemic.
Found in the carrot.
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Niacin.
-It is important for the skin.
It is found in vegetables legumes and potatoes.
- Vitamin C or ascorbic acid. (Water-soluble vitamin).
It should be consumed daily because the body cannot store it. -Strengthens the immune system. -Help in tissue repair (connective). -contributes to the formation of collagen. -maintains the strength of blood vessels and increases resistance to infections. -Useful for healing wounds.
It is mainly found in citrus fruits (orange, lemon, grapefruit, tangerine), chard parsley, celery, carrot, watercress, green paprika, potatoes, tomatoes, turnip among others.
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Vitamin D.
-For the formation of strong bones and teeth. -regulates metabolism. -Support for phosphorus and calcium absorption.
It is found in cabbage and carrot.
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Vitamin E.
-avoids the appearance of eye disorders and clots in the blood vessels (thrombi). -Fertility aid. -Prevents premature aging. -In addition, it increases the cellular response to infections or illnesses. -Auxiliary in the growth and the corporal development. -Benefits the nervous system.
It is found in spinach, watercress, lettuce, and generally in the vast majority of plant-derived foods.
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Vitamin K.
-Very important for blood clotting. It is found in green leafy vegetables, such as spinach, green cabbage, egg yolk, among others.
Minerals:
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Calcium.
-Constitutes 50% of the minerals present in the human body. -Prevents bleeding. -Helps keep your heartbeat constant. -For the maintenance and development of bones, nails and teeth. -Helps in blood clotting and good muscle functioning.
It is found in chard, tomato, orange, lemon, lettuce, celery, and green leaves in general, among others.
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Chlorine.
-It is important in the formation of gastric juices.
It is found in tomato, spinach, turnips, lettuce, avocado, bananas, pineapple coconut, mango, lemon, among others.
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Copper.
-Very important for the assimilation of iron and hemoglobin formation.
It is found in cucumbers, spinach, celery, onions, potatoes, bananas, carrots, soybeans, radishes, onions, beans, lentils, wheat, maize and rice.
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Phosphorus.
-Along with calcium forms the cover of bones and teeth. -for the proper functioning of the brain.
It is found in broccoli, cauliflower and cabbages in general.
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Fluor.
-For the formation and hardening of bones and teeth.
It is found in the garlic, cauliflower and chard.
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Iron.
-It is the main component of red blood cells and hemoglobin in the blood. -Help to build blood cells. -Creates resistance against fatigue. -Helps to avoid anemia.
It is found in green vegetables, legumes (beans, lentils), whole wheat.
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Iodine.
-It is of vital importance for the proper functioning of the thyroid that regulates the metabolism.
It can be found in garlic, tomato, lettuce, pineapple, among others.
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Magnesium.
-Essential for the correct functioning of the nervous system. -Helps the functioning of the glands. -Helps the formation of albumin in the blood.
It is found in avocado, pineapple, bananas and vegetables in general.
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Sodium.
-For blood and nervous system.
It is found in spinach, celery.
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Potassium.
-Develops muscle cells and red blood cells. -It is basic for muscular tissue and in the formation of glycogen. -Avoids muscle fatigue.
It is found in chard, cucumber, tomato, eggplant, celery, mango, orange, lemon, avocado, lettuce, turnip.
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Zinc.
-Improves the skin. -Improves the growth of children and adolescents. -For healing of wounds.
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Carotenes.
-By its antioxidant power, protect against free radicals (causing aging). -they have anti-carcinogenic properties and prevent heart disease. It is found in vegetables and yellow fruits. Some vegetables also contain carbohydrates, which provide energy to the organism and proteins, for cell regeneration
Nutrients that should contain any balanced diet.
It should be remembered that for a balanced diet, food should be consumed from the 5 groups:
- Proteins: essential amino acids are essential for cell development.
It is found in meats, poultry, fish, shellfish, eggs and some vegetables such as legumes (beans, soybeans, lentils) among others.
- Carbohydrates (carbohydrates): They provide energy to the organism, such as food fibre and sugars.
They are found in vegetables such as wheat, potato, plantain and some fruits, among others.
- Lipids: Important for the transport of vitamins that are dissolved in fat.
are animal fats (fish) and vegetables
- Vitamins: Substances essential for the proper functioning of the human organism.
They are found in fruits, vegetables and in the vast majority of food.
- Minerals: Substances essential for the proper functioning of the human organism.
They are found in fruits, vegetables and in the vast majority of food. Then, any balanced diet must contain: meats, legumes, fruits, vegetables, eggs, cereals, dairy and fats (vegetable or animal).
Note:
It should be remembered that the useful “life” of the product depends on its freshness at the time of purchase, the date (approximate) of maturity and its subsequent storage and conservation. -periodically check the condition of the product in order to be able to consume it in time. -Always handle with clean hands and utensils.
