Diet gun

Nutrients are substances that are essential for the growth and functioning of an organism.

If they are not taken in sufficient quantities for a certain period of time, damage is caused to the body, possibly serious and permanent.

Nutrients are divided into macronutrients and micronutrients.

Macronutrients are called nutrients that provide energy, such as carbohydrates, proteins, fat, which are needed in large quantities by the body.

Micronutrients are inorganic elements (minerals and trace elements) and vitamins, which are necessary in small quantities and do not provide calories to the body.

Antioxidants, although not nutrients, protect the cells of our body from the effects of free radicals and contribute SIGNIFICANTLY to the prevention of diseases.

Free radicals, if they accumulate in large quantities in the body, can cause oxidative stress, resulting in the destruction of cell membranes, the cell’s DNA molecule and therefore the cells themselves.

In order to obtain the sufficient amounts of nutrients that our body needs daily, we must have a variety in our diet.

Fruits, vegetables, dairy products, eggs, fish, meat and whole grains are among the foods that contain nutrients.

Five really very nutrient-rich fruits, which is why we refer to them as “gifts of nutrients”, are the following:

1. Pomegranate

Pomegranates are one of the most nutritious fruits.

They are known for their high antioxidant content, helping to reduce the risk of chronic diseases such as heart disease and cancer.

100 grams of raw pomegranate contains the following nutrients:

Calories 78

Protein 1.7 grams

Carbohydrates 18.7 grams of which 4 grams are Fiber

Fat 1.2 grams

Pomegranate it is a very good source of potassium and vitamin K.

It also contains vitamins C, E, folic acid, calcium, phosphorus, magnesium, sodium, zinc, copper, manganese and selenium.

2. Strawberries

Strawberries contain many vitamins and minerals. They contain anthocyanins (they are in the antioxidant family), which significantly reduce the clotting of blood platelets, thus preventing the formation of blood clots. Their intake helps minimize the rates that can cause strokes, pulmonary embolism, peripheral vascular disease and heart attack.

100 grams of strawberries provides the following nutrients:

Calories 30

Protein 0.7 grams

7.7 grams of carbohydrates of which 2 grams are fiber

Fat 0.3 grams

Strawberries also contain: vitamins C, thiamine, riboflavin, niacin, folic acid, B6, A, K, calcium, magnesium, potassium.

3. Apples

Apples have significant amounts of fiber, which is beneficial for weight management and cardiovascular health. The soluble fiber found in apples helps control insulin levels by slowly releasing sugar into the bloodstream and also helps lower cholesterol levels. They contain the antioxidants quercetin and catechin.

A medium-sized apple, about 180 – 200 grams, contains:

Calories 90 grams

Protein: 0.5 grams

Carbohydrates: 23.5 grams of which 4.5 grams are fiber

Fat: 0.3 grams

Apples also contain: vitamins C, D, boron, calcium, iron, potassium.

4. Mango

Mangoes are rich in vitamins A and C, which are important for immune system function and skin health.

They also offer digestive benefits, thanks to their fiber and water content, helping to prevent constipation.

It contains the antioxidants lutein and zeaxanthin.

100 grams of mango provides the following nutrients:

Calories 74

Protein 0.5 grams

17 grams of carbohydrates of which 2 grams are fiber

Fat 0.3 grams

Mangoes also contain: folic acid, vitamin B6, vitamin E, vitamin K, manganese, magnesium, potassium, iron and calcium.

5. Oranges

Oranges are a great source of vitamin C, a nutrient that is vital for strengthening the immune system. They are also rich in fiber, which helps in the health of the intestinal system and by extension in the health of the immune system.

It mainly contains the antioxidants flavonoids and carotenoids.

100 grams of orange provides the following nutrients:

Calories 50

Protein 0.9 grams

12 grams of carbohydrates of which 2.5 grams of fiber

Fat 0.1 grams

Oranges also contain: vitamin A, folic acid, potassium, sodium, calcium, magnesium, phosphorus, zinc.