L’autunno porta con sé una grande varietà di frutta di stagione, squisita e ricca di proprietà benefiche: uva, mele, frutti di bosco, castagne, pere, mandorle, fichi, melograno, arance, mandarini… l’astuccio dei colori e dei sapori è completo! Vediamo insieme qual è la frutta autunnale e quali sostanze benefiche apportano al nostro organismo.
Uva: calorie e proprietà
- Calorie: 69 kcal
- Grassi: 0.16 g
- Carboidrati: 18.1 g
- Proteine: 0.72 g
- Fibre: 0.9 g
- Zuccheri: 15.48 g
- Acqua: 80.54 g
- Amido: 0 g
- Ceneri: 0.48 g
In autunno l’uva è la regina indiscussa delle nostre tavole, bianca o nera, è una vera miniera di virtù. È costituita principalmente da acqua, ed è ricca di polifenoli, flavonoidi e potassio. La buccia, inoltre, contiene una sostanza con una spiccata azione antiossidante e antinfiammatoria, il resveratrolo. L’uva è un frutto molto digeribile, diuretico e leggermente lassativo.
Essendo particolarmente zuccherina l’apporto calorico è notevole, ed è sconsigliata per chi soffre di diabete, ma anche per i bambini molto piccoli per via della cellulosa contenuta nella buccia, che può causare problemi di digestione.
Melograno: calorie e proprietà
- Calorie: 83 kcal
- Grassi: 1.17 g
- Carboidrati: 18.7 g
- Proteine: 1.67 g
- Fibre: 4 g
- Zuccheri: 13.67 g
- Acqua: 77.93 g
- Ceneri: 0.53 g
Il melograno è conosciuto sin dall’antichità per le sue proprietà benefiche, virtù che hanno trovato riscontro anche nelle moderne ricerche scientifiche. Il melograno ha proprietà antibatteriche, è un nemico acerrimo della tenia, ma soprattutto antiossidanti, che ostacolano la formazione dei radicali liberi. Alcuni studi, inoltre, hanno dimostrato come questo frutto eserciti anche un’azione gastroprotettiva.
Arance: calorie e proprietà
- Calorie: 47 kcal
- Grassi: 0.12 g
- Carboidrati: 11.75 g
- Proteine: 0.94 g
- Fibre: 2.4 g
- Zuccheri: 9.35 g
- Acqua: 86.75 g
- Ceneri: 0.44 g
Le arance sono tra gli agrumi più diffusi al mondo. Esistono davvero moltissime varietà (attualmente se ne contano circa 400!) e di questo frutto non si butta via nulla, nemmeno la buccia, che viene impiegata per fare liquori e canditi. Le arance sono un’ottima fonte di vitamina C, che aiuta a rafforzare il nostro sistema immunitario, ma anche di potassio, utile per prevenire l’ipertensione arteriosa.
Mandarini: calorie e proprietà
- Calorie: 53 kcal
- Grassi: 0.31 g
- Carboidrati: 13.34 g
- Proteine: 0.81 g
- Fibre: 1.8 g
- Zuccheri: 10.58 g
- Acqua: 85.17 g
- Amido: 0 g
- Ceneri: 0.38 g
I mandarini, come le arance, sono ricchi sia di vitamina C, utile per prevenire il raffreddore, che di potassio. Esistono diverse varietà. Sapevate che dalla sua buccia si estrae un olio essenziale in grado di combattere ritenzione idrica? Essendo una buona fonte di fibre, favorisce il benessere dell’intestino.
Cachi: calorie e proprietà
- Calorie: 70 kcal
- Grassi: 0.19 g
- Carboidrati: 18.59 g
- Proteine: 0.58 g
- Fibre: 3.6 g
- Zuccheri: 12.53 g
- Acqua: 80.32 g
- Ceneri: 0.33 g
I cachi non sono soltanto incantevoli da vedere, ma vantano proprietà benefiche davvero eccezionali, soprattutto per la loro azione depurativa. I cachi sono costituiti principalmente da acqua, ma sono ricchi di potassio, vitamina A, C ed E. grazie all’alto contenuto di zuccheri, che fa lievitare l’apporto calorico, sono frutti molto energetici, non a caso sono indicati per chi soffre di inappetenza e stress psicofisico. Sono ricchi di betacarotene, una sostanza antiossidante, e svolge un ruolo depurativo su fegato, milza e pancreas.
Castagne: calorie e proprietà
(castagne arrosto)
- Calorie: 245 kcal
- Grassi: 2.2 g
- Carboidrati: 52.96 g
- Proteine: 3.17 g
- Fibre: 5.1 g
- Zuccheri: 10.6 g
- Acqua: 40.48 g
- Ceneri: 1.2 g
Che autunno sarebbe senza le castagne? Eh si, perché questi frutti, assieme all’uva, fanno parte dell’immaginario collettivo. Le castagne sono una vera miniera di potassio e fibre, ma anche di acido folico, consigliato soprattutto in gravidanza per la sua azione preventiva contro le malformazioni del feto. Sono frutti particolarmente energetici e non sempre digeribili a causa dell’alto contenuto di amido. Quindi è bene non abusarne e cuocerle bene prima di consumarle. Inoltre, sono prive di glutine, quinidi sono adatte anche ai celiaci.
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