Such a persimmon: which berries should be eaten in autumn to maintain immunity
In late autumn, Russians are willing to include some of the healthiest berries in their diet. In addition to cranberries, oddly enough, they include fruits that we used to consider fruits: persimmon, pomegranate, feijoa and kiwi. These berries help people to strengthen their health and boost their immune system before the onset of a cold winter. Why persimmon knits, whether it is possible to eat pomegranate seeds and whether it is true that feijoa competes with seafood in terms of iodine content — in the Izvestia material.
Persimmon
Snezhanna Karpova, a gastroenterologist at the Be Healthy clinic on Sushchevsky Val, notes that in autumn, when the body needs special support, the so-called superfoods come to the rescue. The doctor puts persimmons at the top of this list of products. And not only because the bright fruits help to get rid of the blues. Fiber rich in tannins, for example, has a beneficial effect on blood cholesterol levels and helps prevent cardiovascular diseases. And this is not the only advantage of berries.
— One serving of persimmon contains more than half of the recommended daily intake of vitamin A necessary for vision, — says Karpova. — Persimmon peel is rich in lutein, which is good for the eyes, and also serves as a source of flavonoids with antioxidant properties.
Persimmon contains minerals important for bones and joints — calcium, magnesium, phosphorus, manganese, as well as potassium (helps fight hypertension) and iron, necessary for the healthy synthesis of red blood cells. We get a lot of biologically active compounds from persimmons, such as polyphenols, tannins, catechins, and proanthocyanidins. They have valuable antioxidant, anti-inflammatory and antimicrobial properties.
— People often reject persimmons because of their characteristic astringent taste. It depends on the high content of tannins, natural polyphenols that interact with proteins of saliva and mucous membranes, causing a feeling of dryness and tightness in the mouth. The more tannins there are in persimmon, the more it knits," explains Dmitry Bystrov, Associate Professor of the Department of Food Industry, Hospitality and Service at ROSBIOTECH University.
According to the scientist, both astringent and sweet persimmons are useful in their own way. The astringent contains more tannins, which have antioxidant and anti-inflammatory properties. By the way, some of these substances can be removed by soaking the fruits in water. "Soft" or sweet persimmons with less tannins are usually higher in calories due to more sugars, but they are easier to digest.
— Persimmon is rich in natural sugars, so its caloric content is quite high. It should be excluded from the diet for people with diabetes and overweight. You can not overeat persimmons: this can lead to intestinal obstruction. Patients with this problem usually end up in hospitals in the fall and winter. They are hospitalized after they have eaten several persimmon fruits in a row, warns Dmitry Bystrov..
According to gastroenterologist Karpova, it is enough to eat two or three fruits a day to benefit.
Feijoa
Elena Alekseenko, Professor of the Department of Biotechnology and Bioorganic Synthesis at ROSBIOTECH University, notes that it is enough to eat two ripe feijoas to get the necessary daily supply of iodine. This fruit is the leader in iodine content among berries. Depending on the variety, feijoa contains from 40 to 60 mg of iodine compounds per 100 g of pulp.
— Feijoa is the only plant that can be compared with seafood in terms of iodine content, — adds Snezhanna Karpova. — In addition to iodine, these berries contain large amounts of vitamin C, sucrose, pectins, fiber, B vitamins, vitamin A, E and K, potassium, calcium, magnesium, copper, manganese and folic acid.
According to the professor, it is optimal to consume fresh feijoa: cut the fruit in half and eat the pulp with a spoon. The pulp contains a maximum of useful substances. Ripe fruits have a sweet, pleasantly sour taste with light notes of pineapple, strawberry and tangerine. The flesh has a jelly-like texture and small seeds that can also be eaten.
The gastroenterologist recommends eating no more than five to six feijoa fruits or four to five tablespoons of mashed potatoes per day. The doctor attributes the restrictions precisely to the high content of iodine. The lack of this trace element in the body is harmful as well as its excess. Abuse can lead to increased nervous excitability, irritability and anxiety.
— It is necessary to limit the consumption of feijoa for people with pancreatitis, gastritis and endocrine system disorders. Due to the high content of essential oils and tannins, berries can irritate the walls of the digestive tract," Karpova continues.
The peel of feijoa is also edible: it contains a lot of fiber and antioxidants. But, according to Elena Alekseenko, in some people it can cause irritation of the mucous membrane or unpleasant sensations due to bitterness. That is why this fruit is most often eaten without a peel.
— Feijoa can be frozen, mashed with sugar, dried, and made into jam or compote. To maximize the benefits, fast freezing and freezer storage is preferable," the professor comments.
Pomegranate
Proponents of traditional medicine claim that pomegranate can supposedly increase hemoglobin levels, since the bright fruit contains a lot of iron. However, scientists are skeptical about this assumption.
— Regular consumption of pomegranate does not lead to normalization of hemoglobin and ferritin in the blood, since 100 g of the product contains about 0.3–0.5 mg of iron. For comparison, 100 g of beef contains about 2.7 mg of iron,— explains Elena Alekseenko. — Pork liver (20.2 mg per 100 g), soy (9.4 mg per 100 g), peas (7 mg per 100 g), beef liver (6.9 mg per 100 g), buckwheat groats (6.7 mg per 100 g) are considered the record holders in terms of iron content.
But the vitamin C contained in pomegranate helps the absorption of iron and strengthens the immune system. In turn, antioxidants (polyphenols, including anthocyanins and tannins) have anti-inflammatory and vasodilating effects. And potassium is important for the functioning of the heart and nervous system. Pomegranate also contains B vitamins, especially folic acid (B9). And of course, fruits contain fiber, which promotes digestion.
According to the gastroenterologist, the daily intake of pomegranate is 150 grams of grains or 100-150 ml of juice.
— Pomegranate can be eaten with bones, — explains Snezhanna Karpova. — Despite the fact that these bones are not digested, they can benefit the body. They contain dietary fiber, which acts as a prebiotic (food for beneficial bacteria in the intestine), as well as polyunsaturated fatty acids and polyphenolic compounds with antioxidant properties. Due to the fiber, the bones have a mild laxative effect and can help normalize intestinal motility.
According to Karpova, pomegranate juice improves appetite and normalizes the functioning of the gastrointestinal tract. It even contains essential amino acids for the body, which are found only in meat. Vegetarians who eat exclusively plant and dairy foods are advised by their doctor to pay special attention to this fruit.
— But pomegranate, due to its high acid content, can harm people suffering from gastritis and peptic ulcer. For this reason, it is necessary to limit the use of juice," continues Snezhanna Karpova. — And in order not to destroy tooth enamel, it is better to drink pomegranate juice through a cocktail tube, diluting it with water.
Cranberry
Cranberries are considered a healing berry for a reason. It contains vitamins A, C, E, K and group B, as well as trace elements such as potassium, calcium, magnesium, iron, copper, manganese, cobalt, molybdenum, selenium and zinc. In addition, cranberries contain benzoic acid and salicylic acid, which have antiseptic properties.
— Benzoic acid is a natural antiseptic that protects berries from mold, — says Elena Alekseenko. — It also kills putrefactive bacteria and microorganisms that carry out fermentation. Thanks to this, cranberries do not spoil for a long time and are perfectly preserved in frozen form. And salicylic acid gives the berry a diaphoretic effect and the ability to reduce elevated body temperature.
With the help of cranberries, you can strengthen the immune system, activate the body's detoxification processes, improve appetite and stimulate the production of gastric juice.
—The use of cranberries for the treatment of cystitis is of particular interest," the professor continues. — Due to the unique composition of flavonoid compounds, including unique proanthocyanidins, the berry is effective in combating bacterial urinary tract infections (UTIs), in particular with uropathogenic strains of E. coli. These compounds prevent bacteria from attaching to the epithelial cells lining the urinary tract, and thus prevent the development of infection.
The most favorable time to harvest cranberries is after the first frost, when the maximum amount of useful substances accumulates in the berries, emphasizes Elena Alekseenko.
According to gastroenterologist Karpova, the daily norm is one glass of fresh cranberries (100-150 g), or two tablespoons of dried fruits, or a glass of fresh cranberry juice. However, this medicinal berry also has side effects.
— Cranberries should be consumed with caution if you have urolithiasis, liver disease, diarrhea, peptic ulcer of the stomach or duodenum. In addition, this berry is capable of destroying tooth enamel, so after eating fresh cranberries, it is worth rinsing your mouth with plain water. And people with weakened enamel need to include it in a diet with restrictions, the gastroenterologist warns.
Snezhanna Karpova recommends eating cranberries with caution for those who take medications that reduce blood clotting. The berry can interact with medications, thereby enhancing their effect. You also need to strictly control the amount of such a popular delicacy as cranberries in sugar. This is especially true for people with diabetes, insulin resistance, and overweight.
Kiwi
Kiwi (and this is also a berry) is considered an excellent superfood and a source of soluble and insoluble fiber. The fruit contains antioxidants, phytonutrients and the enzyme actinidin. This is mainly an imported berry, although, according to Alekseenko, it is already grown in Russia on experimental plantations in Dagestan and the Krasnodar Territory.
— Kiwi is considered to be the berry of the winter season: the ripest and sweetest fruits are brought to Russia from November to May, — says Elena Alekseenko. — And in the countries of the southern hemisphere, for example in New Zealand or Chile, kiwis are harvested from April to May. In Russia, the kiwi season begins in the Krasnodar Territory at the end of October, and in Dagestan at the end of August.
The berry is considered one of the most useful due to its rich composition and high content of vitamins and trace elements. According to the professor, this is a real storehouse of vitamin C. 100 g of kiwi contains more vitamin C than the same amount of orange. In addition, the berry contains vitamins A, E, group B, potassium, magnesium, fiber and antioxidants. Kiwi supports the immune system, improves skin condition and lowers cholesterol levels.
"One large kiwi provides 141% of the daily requirement for vitamin C and 46% of the daily value of vitamin K. Without harm to health, an adult can eat two or three medium—sized kiwis, it is better for children under 12 to eat no more than one fruit per day," explains Karpova.
Experts emphasize that thanks to the enzyme actinidin, which breaks down proteins, kiwi improves digestion. According to Karpova, actinidine helps digest meat, dairy products and wheat. The berry promotes the growth of beneficial intestinal microbiota, including lactobacilli and bifidobacteria.
Kiwi fruits can be eaten separately from main meals, or you can add them to salads, porridges and granola. Ripe kiwi is juicy, slightly soft to the touch, without spots and wrinkles. It ripens after harvesting, usually at room temperature, in a dark place. Elena Alekseenko advises putting berries together with apples or bananas, as these fruits release ethylene, contributing to ripening.
Such an ideal fruit has its own "dark" sides. The gastroenterologist warns that kiwi contains calcium oxalate, which can have an irritating effect on the gastric mucosa if eaten in large quantities. It is worth using it with caution for people with gastrointestinal diseases.
— Kiwi has the ability to slow down blood clotting and increase the risk of bleeding. It is not recommended to consume the fruit in the pre- and postoperative period, as well as for diseases such as hemophilia, Willebrand's disease, says the doctor.
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