Frutta esotica, calorie e benefici

La frutta esotica è entrata oramai a far parte della nostra alimentazione. Alcuni frutti sono stati naturalizzati, vedasi il kiwi, una volta importato esclusivamente dalla Nuova Zelanda e oggi prodotti anche in Sicilia. Vediamo insieme quali sono i frutti esotici più consumati e le loro proprietà.

Ananas

È un frutto tropicale costituito per il 90% da acqua, mentre per il resto da zuccheri, bromelina, acido citrico, vitamine A, B, e C, acido malico, aminoacidi, e Sali minerali (soprattutto potassio). È molto apprezzato per le sue proprietà diuretiche e digestive. Non a caso, infatti, è considerato un alleato contro la ritenzione idrica e la cellulite, inoltre favorisce il riassorbimento degli edemi. L’ananas vanta anche proprietà antinfiammatorie grazie ai principi attivi ad azione fibrinolitica, che riducono la vasodilatazione e l’eccessiva permeabilità dei capillari. Essendo molto ricco di vitamina C, betacarotene e manganese, aiuta a mantenere la pelle elastica e luminosa, rallentando il processo di invecchiamento cutaneo.

Calorie e valori nutrizionali

  • Calorie: 50 kcal
  • Grassi: 0.12 g
  • Carboidrati: 13.12 g
  • Proteine: 0.54 g
  • Fibre: 1.4 g
  • Acqua: 86 g

Avocado

È un frutto originario dell’America centrale e oggi coltivato in tutti i Paesi tropicali. Il sapore ricorda un po’ la nocciola, per questo motivo viene usato anche per la preparazione di diversi piatti, dall’insalata alla macedonia, passando per il dessert. Essendo povero di zuccheri è ottimo anche per i diabetici. È uno dei pochi frutti freschi con un elevato contenuto di grassi monoinsaturi (ed esercita perciò un’azione preventiva contro il colesterolo cattivo), contiene inoltre vitamine A, B, C, E e potassio. Spesso al supermercato si trova acerbo, ma basta tenerlo per qualche giorno a temperatura ambiente per farlo arrivare al giusto grado di maturazione o in alternativa si può mettere in un sacchetto di carta con 1 mela (sempre a temperatura ambiente) per accelerare la maturazione. Se il frutto, invece, è maturo va conservato in frigo al massimo per 4-5 giorni. Per consumare l’avocado basta tagliarlo a metà in senso longitudinale e girarlo, in questo modo, infatti si apre in 2 e può essere svuotato con un semplice cucchiaino.

Calorie e valori nutrizionali

  • Calorie kcal 160
  • Grassi g 14.66
  • Carboidrati g 8.53
  • Proteine g 2
  • Fibre g 6.7
  • Acqua g 73.23

Banana

È un frutto coltivato in tutti i Paesi tropicali ed è presente nei mercati tutti l’anno. In cucina è ottima al naturale, ma anche nelle macedonie di frutta, nelle torte e nei frullati. La banana è ricca di vitamine A, B e C, di Sali minerali, in particolar modo di potassio e di triptofano, un vero alleato del buonumore. Nonostante la ricchezza di fibre, non sarebbe molto indicata nelle diete (ma anche per chi soffre di diabete) per via dell’elevato contenuto di zuccheri e carboidrati, tuttavia può essere consumata se si pratica sport e come spezzafame.

Calorie e valori nutrizionali

  • Calorie: 89 Kcal
  • Carboidrati: 22.84 g
  • Acqua: 74.91 g
  • Grassi: 0.33 g
  • Proteine: 1.09 g

Cocco

È un frutto originario dell’arcipelago indonesiano, ma attualmente viene coltivato in tutti i paesi tropicali. Come la banana, il cocco è ricchissimo di potassio ed ottimo per reintegrare i Sali minerali persi. Inoltre è ricco di proteine e grassi, che lo rendono un frutto molto nutriente. L’acqua di cocco è un ottimo integratore naturale.

Calorie e valori nutrizionali

  • Calorie: 354 Kcal
  • Carboidrati: 15.23 g
  • Acqua: 46.99 g
  • Grassi: 33.49 g
  • Proteine: 3.33 g

Frutto della passione

Originario dell’America del Sud è un vero e proprio concentrato di energia: è ricco di zuccheri, vitamine A B, C ed E; di Sali minerali quali ferro, fosforo e soprattutto potassio. È molto utile per chi soffre di ritenzione idrica.

Calorie e valori nutrizionali

  • Calorie: 97 Kcal
  • Carboidrati: 23.38 g
  • Acqua: 72.93 g
  • Grassi: 0.7 g
  • Proteine: 2.2 g

Mango

È originario dell’India, ma è coltivato in quasi tutti i paesi tropicali. Il mango è ricco di betacarotene, vitamina A e C, calcio e potassio. Ha un forte potere antiossidante e vanta proprietà diuretiche e lassative.

Calorie e valori nutrizionali

  • Calorie: 60 Kcal
  • Carboidrati: 14.90 g
  • Acqua: 83.46 g
  • Grassi: 0.38 g
  • Proteine: 0.82 g

Papaya

È originaria dell’America centrale ed è molto diffusa in Brasile, nelle isole Hawaii e praticamente in tutti i paesi tropicali. La papaya ha un alto contenuto di vitamina A e C, è ricca di potassio, magnesio e calcio. Inoltre, contiene un enzima, la papaina, che ha la stessa azione della bromelina nell’ananas, ovvero facilita la digestione delle proteine.

Calorie e valori nutrizionali

  • Calorie: 43 Kcal
  • Carboidrati: 10.82 g
  • Acqua: 88.06 g
  • Grassi: 0.26 g
  • Proteine: 0.47 g

Photo Credit| Thinkstock

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