Volvemos a los alimentos imprescindibles: frutas y verduras

30 enero, 2019 -
Salud

Las frutas y verduras aportan vitaminas, minerales y fibra. Inculcar el hábito de tomarlas es fundamental para cubrir los requerimientos nutricionales.

Según nuestra nutricionista, Patricia Rueda, un truco para tomarla es “a media mañana y a media tarde utilizar la fruta de comodín a la hora de compensar la alimentación”.

El beneficio para la salud del consumo diario de al menos 5 raciones entre frutas y hortalizas, está bien documentado y comprobado. En una de estas 5 raciones, pueden considerarse los zumos o purés de frutas y hortalizas comerciales, ya que además es una forma cómoda de tomarlas. (Según la Asociación para la Promoción el Consumo de Frutas y Hortalizas “5 al día”, la fundación Española de dietistas Nutricionistas FEDN y el Comité científico de la Agencia Española de Seguridad Alimentaria y Nutrición (AESAN).

Las frutas aportan vitaminas, minerales y fibra. Es importante saber por qué son tan importantes estos nutrientes:

Vitaminas: La fruta destaca por su contenido de vitamina A y C. La primera sirve para desarrollar la visión y los huesos. La vitamina C ayuda también a fortalecer los huesos y encías, además de reparar los tejidos. Hay que tener en cuenta que la fuente principal de vitamina C, por no decir la única, es la fruta.

Minerales: En las frutas hay sobre todo potasio y magnesio. El potasio ayuda a que nervios y músculos se comuniquen y a que fluyan los nutrientes por las células. El magnesio es fundamental en la nutrición humana, sirviendo para las reacciones bioquímicas del organismo. El hierro es otro mineral que se encuentra en prácticamente todas las frutas aunque en poca cantidad. En este caso, hay que tener en cuenta que la vitamina C es esencial para que el hierro pueda absorberse de forma correcta, por eso es importante tomar estos dos nutrientes.

Fibra: Ayuda a la digestión y combate el estreñimiento. También sacia, algo muy importante teniendo en cuenta los datos de obesidad infantil.

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