From watermelon to grapes, from plums to peaches, from figs to pears and blackberries… Colorful summer fruits are appetizing both with their appearance and taste. Fruits, each with numerous benefits; In addition to strengthening the immune system, it also provides benefits in preventing cancer. However, excessive consumption can make them harmful. Because fructose, which is known as fruit sugar in the content of summer fruits, which are consumed even as a main meal, especially in summer tables, can cause many complaints and diseases from rising blood sugar to frequent hunger, gas and abdominal pain, weight gain, insulin resistance and even obesity. Acıbadem Kadıköy Hospital Nutrition and Diet Specialist Neşe Ceylan says, “For example, excessive consumption of watermelon with the thought that it consists of 95 percent water both causes excessive sugar overload in the body and causes weight gain.” Nutrition and Diet Specialist Neşe Ceylan talked about the benefits of 10 summer fruits and the rules to be considered while consuming; made important warnings and recommendations.
Cherry, which is rich in vitamins A, C, K and minerals of potassium, phosphorus and calcium; In addition to removing edema, it cleans the body from toxic substances, prevents the formation of kidney stones and sand, and is good for stress during menopause. However, those who use blood thinners should be very careful because they dilute the blood by creating the effect of aspirin. While 1 portion of cherries corresponds to 15 grains, this amount should not be exceeded during the day.
Watermelon, which is 95 percent water, has an antioxidant effect. It is useful against many diseases from Alzheimer’s to cancer, from heart to stroke. However, due to its high glycemic effect, it can suddenly raise blood sugar and cause frequent hunger. While consuming watermelon, which is a full sugar store, it should not be excessive. Consuming more than 3 triangular slices during the day causes sugar overload and weight gain. Diabetic patients can consume watermelon with cheese.
Fig, which is a fruit rich in iron, magnesium, calcium, phosphorus and fiber, has more fiber content than other fruits. Fig, which is good for anemia and constipation, regenerates cells and is an important warrior against cancer, on the other hand, is one of the fruits with the highest glycemic index. 1 piece contains 48-50 calories, and only one is equal to a serving of fruit. Care should be taken to avoid weight problems.
Plum, which provides many benefits from heart and kidney diseases to the liver, can be harmful for those with digestive system sensitivity due to the acidic structure in its content. Children with tooth decay should also be careful. It is necessary to avoid excessive consumption of plums, 10 of which are equal to one serving. Attention, those who like to eat plums dipped in salt! Consuming plums dipped in salt can increase the risk of hypertension.
Apricot, which strengthens the immune system with its A, B, C, P vitamins and rich minerals, and is good for constipation, anemia and migraine, helps to remove harmful substances from the body. Nutrition and Diet Specialist Neşe Ceylan states that 3 apricots are equal to one serving, and says that when consumed excessively, it can cause blood sugar to rise and cause diarrhea. Diabetics should also consume apricots with caution. Apricot, which is also rich in potassium, should not be preferred especially in kidney patients with high potassium value.
Melon, which is appetizing with its fragrant scent, gives peace with its calming effect as well as strengthening the heart. Melon, which helps against sweating problem in summer and keeps the body cool, also moisturizes dry skin. Despite these benefits, the consumption of melon by those with ulcers causes harm instead of benefit. In addition to ulcer patients, diabetes patients should be very careful when consuming melon, which is one of the fruits with a high glycemic index. Avoid more than one thin slice of melon per day.
Pear, which has many benefits from heart diseases to cancer, is one of the healing fruits of summer. The pear, which has many benefits from heart palpitations to the digestive system, from pregnancy nausea to constipation, also relaxes the mind. However, since it has a blood pressure lowering effect, especially those with low blood pressure should consume pear with caution. One pear a day is enough; excess can also cause diarrhea.
Blackberry, a summer fruit of which one serving is equivalent to half a glass of water, has a strong antioxidant effect. Blackberries, which have been shown by research to prevent the development of cancer and tumor cells and even shrink them, also provide benefits against respiratory diseases. However, due to the salicylate-like chemical in blackberries, those who are allergic to aspirin should not consume blackberries. It can also cause diarrhea if not washed well.
Peach, which has a cooling effect as well as helping to meet the potassium lost with sweat in the summer heat, has antioxidant properties. On the other hand, due to the thin skin of the fruit, it can be exposed to pesticides as the risk of bacteria settling in the fruit is high. Pesticides, which are seriously harmful to health, cause congenital disabilities and cancer, while damaging the nervous system. It should be consumed by peeling the skin, one a day is enough.
Grape, which has numerous health benefits, also draws attention with its anti-aging and fatigue relief. Since the resveratrol found in the grape seed has a very strong antioxidant effect, it is beneficial to eat the seed by crushing it with your teeth from time to time. However, it is a fruit with a high glycemic index. Nutrition and Diet Specialist Neşe Ceylan said, “It should not be forgotten that the fructose content and the mixing speed of the body to blood sugar is high. A portion of grapes consists of 15 large grapes and this number should not be exceeded during the day. Patients with liver fat and pregnant women should consume grapes as carefully as diabetics, ”he says.