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The summer is also the perfect time to adopt new habits in the routine, mainly diet. High temperatures, sun exposure and increased perspiration call for increased attention for hydration of the body. According to nutritionist Tâmara Ferreira, fruits are an excellent demand to replenish bodily fluids while helping to lose weight. "The consumption of fruit contributes to hydration of the body, decreases the retention of water and nevertheless brings various health benefits."
To help you compose the menu of snacks and desserts, Tâmara Ferreira listed x fruits and their benefits. 1 – Pineapple: contributes to the hydration of the body, promotes the digestion of proteins and fats and also has a detoxifying action.
2- Avocado: is a good source of fat ideal for increasing the feeling of fullness of the body and avoid the mania to "pinch" all the time. It also has anti-inflammatory power, helps to control the intestinal flow and acts in the prevention of diseases such as cancer. Citrus fruits (orange, lemon and mandarin): are rich in vitamin C. They strengthen the immune system and stimulate the production of collagen, excellent for the health of the skin and hair.
4- Watermelon: rich in carotene, which is converted to vitamin A for the body, lycopene (protects the body against cancer), vitamins C and B and still contains glutathione, which acts in the process of anti-aging. This fruit still stimulates vasodilatation, allowing more nutrients to reach the muscle, giving greater muscle strength.
5- Sleeve: rich in vitamin A and beta-carotene. It fights constipation, contributes to the production of melanin, helps the body satiety and always protects the vision.
6- Banana: rich in fiber, vitamin C and B complexes, carbohydrates, potbadium and minerals. Banana is an excellent source of energy (pre-workout diet option), nourishes the intestinal flora, causes a sensation of satiety that results in increased control of blood sugar.
7- Melon: rich in water, vitamins A and C, potbadium and fiber. It is ideal for moisturizing the body and reducing the retention of water. This fruit always helps to tune the body and lower blood pressure.
8- Kiwi: has a low glycemic index, rich in vitamin C and antioxidant substances. It reduces body fat gain when it is properly consumed (one unit) and even helps to flush out toxins from the body.
9- Strawberry: rich in vitamins C and B9 and in minerals. This fruit stimulates the proper functioning of the immune system and improves the appearance of the skin and hair.
10- Pear: rich in mineral salts (sodium, potbadium, iron, magnesium and calcium), vitamins A, complex C and B and fiber. The pear contributes to proper intestinal function, increases the feeling of fullness, lowers blood pressure and acts in the process of muscle contraction, which consequently improves the performance of the workout.
11- Grape: rich in minerals, vitamin A and C and B complexes, antioxidant compounds and anthocyanins. It has diuretic function, it is important for heart health and even regulates circulation.
12- Umbu: rich in magnesium, fiber, protein and vitamins A, B1, B2, B3 and C. It is a very nutritious fruit that contributes to the loss and reduction of blood glucose .
13- Seriguela: rich in vitamins, minerals, carbohydrates and fibers. Consuming this fruit helps to improve the appearance of hair, skin and nails, protects eyesight, helps reduce swelling, strengthens the immune system and helps bowel function.
How to insert fruits in the menu?
Nutritionist Tâmara Ferreira suggests eating fruit in the morning or afternoon in snacks or desserts, preferably badociated with a source of fiber. "You can prepare a fruit juice, flavored water, a smoothie, a shake, a geladinho or an ice cream and even a functional juice (detox)."
– Flavored Water: cut pieces of fruit and place them in the middle of your water bottle to get the taste. It can be: water with slices of lemon, pineapple or strawberries.
– Smoothie: is a kind of full-bodied juice, usually consisting of three main ingredients. An example is the strawberry smoothie with pomegranate. You put 100 ml of pomegranate juice, 3/4 cup of frozen strawberries, 1 tablespoon of flax seeds and ice cubes.
– Geladinho: You can only produce fruit juice and freeze or combine fruit juice with kale and ginger.
– Ice cream: only use fruit to make ice cream. Beat frozen bananas with mango and ginger flakes.
* Editor-in-Chief Rafael Sena
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