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How much fruit should you eat?

Apricot, due to its high fiber content, promotes digestion by increasing bowel movements. It is also a good source of vitamin A, calcium, phosphorus, iron, magnesium and potassium minerals. Rich in vitamin A, it strengthens immunity, supports vision functions and regenerates skin epithelial tissue. When 4 apricots are consumed, 1 portion of apricots is consumed. 4 apricots are 120 grams.  Since apricot is a fruit rich in potassium content, attention should be paid to its consumption in kidney diseases.  


Thanks to its antioxidant properties, Murdum Plum has an effect on strengthening the immune system, balancing cholesterol and blood pressure. Because it is a fruit with a low glycemic index, it helps prevent sudden increases in blood sugar. Dry consumption has positive effects on cardiovascular diseases and bone health. But since the sugar content of dry Murdum plums increases, it is healthier to consume fresh ones in patients with insulin resistance and diabetes. Consumption of 4 medium-sized (80 gr) Murdum plums is 1 serving. Because Mürdüm Plum is a fruit rich in oxalate, it poses a risk in people with kidney stone disease. Consumption of kidney stones should be limited in diseases.


Maltese Plum is a fruit used in traditional medicine due to the compounds it contains in its fruit and leaves. The leaves are used in cases such as chronic bronchitis, high fever, cough. The fruit part is rich in antioxidants. Consumption not exceeding 2 servings in 1 Sitting will prevent complaints such as headache, diarrhea and stomach indigestion. 1 serving is consumed when 6 Maltese plums (125 g) are consumed.


The benefits of plums, which have a significant impact on health, include improving bone health and memory, antioxidant, anti-inflammatory and anti-ulcer effects, and preventing constipation.decongestant. Plum also provides support for cancer prevention. Studies have shown that plums support preventing the proliferation of breast cancer cells and preventing growth in colon cancer cells. A good antioxidant due to its high phenolic content, plum protects the body from oxidative stress caused by radiation. Plum is a fruit with a high acid content. Consumption of more than 10 units in one sitting is not recommended, as the acid content in the stomach may increase as a result of excessive consumption and a negative effect may occur.


Consuming 12 pieces per day during cherry season reduces oxidative stress and inflammation in the body; it has a protective effect against type 2 diabetes, cardiovascular diseases and cancer. Despite all its benefits, excessive consumption of cherries can negatively affect stomach health and problems such as heartburn can occur. Excessive consumption can lead to diarrhea, as it also has an effect on increasing bowel movements. However, there is no clear evidence that cherry consumption interacts with blood-thinning drugs.


Figs are quite sweet because it is a fruit that we have difficulty maintaining portion control. 1 serving (2 pieces) of fig consumption per day, thanks to the pectins in Figs provides a significant benefit to lowering cholesterol. When consumed more than 2 servings (4 pieces) of figs per day, the risk of liver lubrication increases due to high fructose intake. It is useful not to exceed portions, as organ lubrication can cause our immune system to weaken.


Red grapes contain a compound called resveratrol, which prevents blood pressure and supports heart health. It also prevents bad cholesterol, which blocks blood vessels and leads to coronary diseases due to its antioxidant content. Another effect of red grapes, which reduces the risk of cardiovascular disease, is that it prevents clotting by increasing the levels of nitric oxide in the blood thanks to its resveratrol content. But green grapes should be consumed in a controlled manner, since they are a fruit with a high glycemic index yesilmesi. It is important that 15 yesils are not passed on both green and red grapes. Uncontrolled consumption can lead to weight problems and fat in the waist area, causing excessive calorie intake.


Berry, which has a positive effect on problems such as constipation complaints, anemia risk, eczema, hair loss, is one of the fruits that we have difficulty stopping ourselves from eating as we eat. Even if it has many health benefits, it is important that it is not consumed in diabetics and sugar-restricted patients, as it is a fruit with a high sugar content, or consumed, provided that it pays close attention to its portion. 1 portion of mulberry fruit is equivalent to 10 large Mulberry fruits. 10 large Mulberry fruits are 75 grams.   


Peach is a fruit rich in nutritional value and fiber content and has a diuretic effect. But since Peach is rich in potassium, attention should be paid to its consumption in kidney patients. Kidney patients with high potassium parameters in blood tests are advised not to consume peaches at all, while healthy people are advised to choose 1 medium-sized (150 grams) peach in one serving.


When we say cold and juicy fruits, watermelon, one of the First Fruits that comes to our mind, can be difficult to control the portion in consumption. Although it varies according to the person, when we provide an average daily consumption of 2-3 servings of watermelon, the vast majority of our daily vitamin C needs are met. Consuming watermelon at a sufficient level during the season prevents the formation of prostate cancer. In addition to its positive health effects, individuals with diabetes or people who want to lose weight should be especially careful not to exceed the recommended portion according to their daily needs. 1 serving (200 grams) of watermelon is 4 small triangular slices.


Elif Gizem Ariburnu, nutrition and diet expert, said: "melon fruit, another favorite of Cold Summer Fruits, is also one of the fruits where portion control is difficult. Daily consumption of 2-3 servings of melon differs depending on the person, but meets the Daily need for vitamin C at a high rate. At the same time, melon contributes to balancing blood pressure thanks to the potassium in its content. In addition to its many health benefits, it is important that people who want to lose weight and have diabetes consume it in accordance with their daily needs, without necessarily exceeding the portion amount. 1 serving (200 grams) of melon is equivalent to 6 small triangular slices, " he says.


Elif Gizem Ariburnu, nutrition and diet expert, said: "the amount of fruit people consume daily varies according to age, sex, weight, paint, people's mobility levels and energy needs. Because of this, consuming only one variety of these summer fruits at a time corresponds to one serving. Otherwise, eating all these amounts in one sitting lubricates the liver and waist area. Since we need various vitamins and minerals to strengthen our immunity, it is useful to consume the fruits that we will choose, changing them every time,” he warns. 

Bonus: 8 nutrients that burn fat


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