Precautions to Consider When Consuming Winter Fruits

Nutrition and Diet Specialist Aybala Akkülah explained what to watch for when consuming winter fruits and provided important warnings and recommendations. Acibadem Ataşehir Hospital Nutrition and Diet Specialist Aybala Akkülah stated: "Fruits rich in vitamins and minerals that you consume in season contribute to supporting your immune system. It is essential to consume 2-3 servings of seasonal fruit daily. One serving of fruit is approximately equal to 150 grams, while for small-grain and chopped fruits this measure is 1 small bowl; for large fruits it is 1 piece the size of a fist." Aybala Akkülah, who notes that fruits must be consumed by chewing in order to benefit from their fiber, warned: "Fresh-squeezed fruit juices do not benefit from the fruit pulp and have a high glycemic index because more than 1 serving measure of fruit is used. Additionally, when fresh-squeezed fruit juices are kept, many vitamins are lost."

Pomegranate

Pomegranate, rich in vitamins, minerals and fiber content, provides many benefits from strengthening the immune system to the heart, from digestion to eye health. Nutrition and Diet Specialist Aybala Akkülah, who notes that pomegranate should be consumed with its seeds to enhance its benefits, spoke as follows: "An average pomegranate weighs 280 grams and equals 1 glass of water and contains 235 kcal of energy. Because of its high sugar content, diabetic patients should consume this fruit in a controlled manner, not exceeding approximately 1 tea cup. Additionally, it should be handled carefully as it can interact with certain blood-thinning medications. In high-risk pregnancy, it is necessary to consult a doctor since it can cause uterine contractions in the first three months."   [caption id="attachment_148672" align="aligncenter"] AYBALA AKKÜLAH[/caption]

Quince

Quince is a complete vitamin and mineral storehouse that strengthens immunity against seasonal illnesses such as flu and common cold and is effective in lowering blood pressure with its rich potassium content. Nutrition and Diet Specialist Aybala Akkülah notes that 1 serving of quince meets approximately 25% of the daily vitamin C requirement, stating: "However, attention should be paid to the size of the quince. 1 serving of quince is approximately half of a large-sized quince. 100 grams of quince contains approximately 52-55 kcal of energy and 1.7 grams of fiber. Since its glycemic index is low, it does not raise blood sugar too quickly. For this reason, it is a fruit that people with insulin resistance and diabetes as well as those following a weight-loss diet can consume easily."  

Kiwi

Did you know that 100 grams of kiwi meets approximately 80% of the daily vitamin C requirement? Acibadem Ataşehir Hospital Nutrition and Diet Specialist Aybala Akkülah notes that kiwi, which stands out with its rich fiber and antioxidant content in addition to vitamin C, protects cells, stating: "Kiwi contains both insoluble and soluble fiber. Insoluble fiber helps regulate bowel movements, while soluble fiber provides benefits to blood sugar regulation and heart health." However, Aybala Akkülah notes that because kiwi contains many allergens, it can cause allergic reactions, especially in children, and points out that due to its high potassium content, kidney patients should also consume it carefully.  

Mandarin

Mandarin, an indispensable element of the winter months with its rich vitamin C content, also contains minerals important for human health such as calcium, magnesium, zinc and potassium. Strengthening immunity, supporting joint and eye health, mandarin provides many benefits from heart to cancer, from eyes to skin health. Nutrition and Diet Specialist Aybala Akkülah notes that 150 grams of mandarin contains 75 kcal of energy and 3 grams of fiber and contributes to improving intestinal health thanks to its fibrous structure, stating: "Its acid content can irritate the stomach in those with stomach problems, while consuming its seeds can cause problems in appendicitis. For this reason, consumption should not be excessive."  

Apple

Nutrition and Diet Specialist Aybala Akkülah emphasizes that apple, one of the prominent fruits of winter, is a complete health storehouse with the vitamins, minerals and rich fiber structure it contains, and has many benefits from heart to asthma, from diabetes prevention to weight management, speaking as follows: "Apple helps increase insulin sensitivity, which is important for diabetes prevention, and thanks to the soluble fiber pectin it contains, it reduces the reabsorption of fat from the intestines, thus helping to lower bad cholesterol. One serving of 1 small apple, which is approximately 100 grams, contains about 52 kcal of energy. To best benefit from the benefits of apple and its fiber content, it should be consumed by chewing, not by juicing."  

Grapefruit

Although grapefruit is not preferred as much as mandarin and orange because of its sour and slightly bitter taste, like other citrus fruits it is a vitamin C storehouse and a good source of fiber, helping to extend satiety, lower bad cholesterol and prevent diseases such as cancer with its antioxidant content. Nutrition and Diet Specialist Aybala Akkülah notes that 1 medium-sized grapefruit meets 50% of the daily vitamin C requirement, stating: "On the other hand, drinking grapefruit juice reduces pulp content and raises blood sugar more quickly. With its acidic structure it can increase stomach complaints, and also cause high nutrient-drug interactions, so those taking drug groups such as cholesterol, blood thinners and antidepressants should consume it carefully."

Orange

Nutrition and Diet Specialist Aybala Akkülah emphasizes that orange, which increases body resistance with its rich vitamin C content, provides many benefits including protecting heart and vascular health, regulating blood pressure, preventing inflammation, facilitating the absorption of iron against anemia, strengthening eyes and helping collagen production to protect the skin. While approximately 130 grams of 1 medium-sized orange equals 1 serving, Aybala Akkülah notes that a 200 ml glass of orange juice contains approximately twice the calories and twice the sugar content of 1 orange, stating: "Orange juice has very low fiber content and should be consumed in slices. Due to its acid content, reflux patients should consume it carefully."