La frutta estiva è un tripudio di colori, profumi e sapori, ma anche una riserva inestimabile di acqua e zuccheri semplici, grandi alleati contro il caldo che avanza. Albicocche, anguria, ciliegie e ancora pesche, prugne e pompelmi, forniscono nutrienti fondamentali per l’organismo: vitamine, enzimi e preziosi Sali minerali. Vediamo insieme tutti i frutti di stagione e le loro proprietà benefiche.
- Albicocche: sono ricchissime di acqua e hanno una bella polpa succosa. Non contengono molte fibre (2 g per 100 g di parte edibile) e hanno un discreto apporto calorico, ogni 100 g di frutta (pari a 2 albicocche grandi) contiene 28 Kcal. Sono una vera miniera di potassio (259 mg) e betacarotene, il precursore della vitamina A, efficace nel proteggere la pelle dai raggi del sole e nel favorire l’abbronzatura. Le albicocche, inoltre, vantano anche proprietà lassative.
- Anguria o cocomero: è ricchissima di acqua e ha un apporto calorico davvero modesto. 1 fetta da 300 g, infatti, apporta solo 45 Kcal. È una vera miniera di licopene, un carotenoide dalle spiccate proprietà antiossidanti, che aiuta a combattere i radicali liberi, l’invecchiamento precoce, le malattie cardiovascolari e persino alcune forme tumorali come il cancro alla prostata, all’apparato digestivo in genere, al collo dell’utero, e al seno. Inoltre, grazie alla presenza dei Sali minerali, è particolarmente utile a contrastare il tipico senso di spossatezza che accompagna l’estate. È indicata anche nelle diete dimagranti grazie al notevole potere saziante e all’azione anti-cellulite.
- Avocado: è un frutto molto calorico (231 kcal ogni 100 g), tuttavia è ricchissimo di potassio (485 mg) e di acidi grassi omega 3, che aiutano a contrastare il deposito di colesterolo cattivo (LDL) favorendo di contro la produzione di colesterolo buono.
- Ciliegie: diuretiche, dissetanti, con un buon potere saziante, sono ricche di flavonoidi, note sostanze antiossidanti in grado di combattere i radicali liberi e di rallentare il processo di invecchiamento dei tessuti cellulari. Le ciliegie sono povere di calorie (38 Kcal ogni 100 g) e nonostante siano un frutto zuccherino sono indicate anche per chi soffre di diabete, poiché contengono il levulosio, uno zucchero ben tollerato che non richiede l’intervento dell’insulina. Come le albicocche hanno anche un blando effetto lassativo.
- Banane: un frutto medio contiene 70 Kcal ed è un alimento molto ricco di sostanze nutritive. Ricchissime di potassio (358 mg) sono particolarmente adatte per chi pratica sport, inoltre, grazie alla presenza del triptofano, sono un alleato prezioso contro le alterazioni del tono dell’umore. Nelle diete dimagranti sono consigliate come spezzafame.
- Fichi: sono una buona fonte di potassio e fibre, e sono molto nutrienti in quanto contengono una buona dose di carboidrati. L’apporto calorico è discreto, 100 g di prodotto, infatti, apportano 47 Kcal. Sono noti per i loro effetti lassativi, ma non sono indicati in caso di diabete.
- Fragole: sono ricche di vitamina C, E, betacarotne, acido folico, ferro, calcio, magnesio e potassio. Hanno pochissimo calorie (30 Kcal ogni 100 g di prodotto) e vantano proprietà diuretiche, utili a combattere la cellulite e la ritenzione idrica.
- Pesche: sono dissetanti e ricche di potassio, vitamina C e provitamina A. come le albicocche sono un ottimo stimolatore di melanina e favoriscono l’abbronzatura. Grazie al loro modesto apporto calorico (1 frutto medio ha 36 Kcal) sono indicate nei regimi ipocalorici.
- Prugne: sono famose per la loro azione lassativa, ma possiedono anche ottime proprietà depurative e antiossidanti e hanno una buona quantità di vitamina C e K, potassio e carotenoidi. L’apporto calorico è discreto, 100 g di prugne contengono 51 Kcal (2 frutti piccoli).
- Uva: sul finire della stagione estiva possiamo gustare anche l’uva, particolarmente zuccherina e non indicata in caso di diabete. 100 g di uva fresca apportano 60 Kcal, ma la presenza di sostanze polifenoliche sono notevoli, in modo particolare il resveratrolo, un potente antiossidante naturale.
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