There are ways and means to eat fruits and vegetables. But what is the best option to take advantage of all its nutrients? Learn how to eat them in a healthier way and without losing their nutritional virtues and properties.
If you have been reading us for some time, surely you have noticed that, on many occasions, we tend to emphasize the importance that fruits and vegetables have for our health. Especially because they tend to be foods very rich in nutrients, vitamins and minerals necessary for the body, so that by eating fruits and vegetables daily we ensure a somewhat healthier and healthier health (as long as redundancy is allowed).
Not surprisingly, many are the experts who recommend taking at least 5 servings of fruits and vegetables a day, opting for example those fruits or vegetables that we like the most. But how should fruits and vegetables be eaten or taken? In what way can we ensure its correct supply of nutrients?
Healthy and proper guidelines for eating fruits
One of the best options is to avoid peeling the fruits, so that we always eat them with their skin. This is so because the skin contains most of the fiber that we find in them, and a good part of the nutrients they contain (especially vitamins).
However, if we want to consume them whole -that is, with their skin and everything- the most appropriate thing is to clean them well before, to remove dirt, germs, pesticides and impurities that may exist in them.
Regarding whether it is better to eat fruits with skin or without skin, the truth is that the skin is the part of the fruit that contains the most fiber and nutrients. In fact, it is estimated that each fruit loses around 50% of the different nutrients it contains.
Of course, we must bear in mind that it is not the same to eat an apple or a pear with its skin than an orange (in the latter case it is clear that it is best to peel it to be able to eat its segments).
If we want to eat them cooked, it is best to cook them until they are just right, but do not leave them on the fire any longer (when we see that they are tender, remove them so they do not lose more nutrients). This form of consumption is especially suitable in case of suffering some type of digestive or gastrointestinal problem. For example, in case of gastritis, where the roasted apple becomes an excellent option.
Another way to avoid losing many nutrients is to cut the fruit into large or medium portions, but never too small.
And if you prefer to opt for juices and juices, remember that even if they are freshly squeezed drinks, it is not the same as eating whole fruit. On the contrary, you will be consuming an excess of sugars that will not be compensated by the fiber that the meat and skin of the whole fruit do have, so that you will cause a sudden rise in the blood glucose peak.
And in the case of vegetables and greens?
Regarding vegetables, everything will depend specifically on the one that is going to be consumed, since it is not the same to consume a tomato and a fresh lettuce in a salad, or a red pepper in a fish salad, than an onion cooked in a broth or in a soup.
The key is to always wash vegetables well before preparing them in the kitchen. And, contrary to popular belief, it is not only appropriate to wash them before peeling, but also afterwards.
The reason is that when the vegetables and greens are washed at first, some traces of dirt or dirt may remain (and we are not aware of it). So if we do not wash them again, with the knife or peeler we will be passing that dirt to the rest of the food already cut.