![]() ![]() It’s digested slower that way thanks to the fiber they contain, she explains. ![]() To get the most nutritional benefits from oranges, skip the OJ and eat the fruit whole. They also contain small amounts of vitamin B6, which is needed for brain health, as well as potassium, which supports kidney, heart, and nerve function, and calcium, which you need for strong, healthy bones, Riehm explains. Like lemons, oranges are high in vitamin C. The acid can erode the enamel on our teeth and cause upset stomachs. The juice of lemons can be used in cooking to add extra flavor, prevent browning of apples and avocados, or to flavor to your water, she says.īut don’t go overboard: Due to the acidity of lemon flesh and juice, Riehm doesn’t recommend consuming whole lemons or large amounts of undiluted lemon juice. Vitamin C can lower the risk of developing certain cancers, cardiovascular disease, and cataracts, Riehm explains. “This means we’re dependent on the Vitamin C we consume as food or drinks.” “Unlike most animals, humans cannot produce their own vitamin C in the body,” she says. Lemons are very high in vitamin C, Riehm says. “Vitamin A is needed for eye health and growth and development.” How Can You Get the Most Nutritional Benefits from Tomatoes?Īside from tomatoes, here are five more fruits that make the cut as the most nutrient-dense, according to the CDC’s index. “Vitamin C is also important for forming blood vessels, muscles, and parts of our bones,” Riehm says. Tomatoes are also rich in vitamins A and C, which combat inflammation in the body, explains dietitian Sara Riehm, R.D. She also points to a 2021 umbrella study in the journal Food Chemistry that found tomato and lycopene consumption helps prevent coronary artery disease, gastric cancer, prostate cancer, and cerebrovascular disease, which affect blood flow to your brain like strokes or brain aneurysms. “Eating tomatoes and tomato-based products can help protect your body from cancer and heart disease,” Berger says. So, bring on the tomato-rich salsas and sauces! It’s also rich in the important nutrient lycopene, Berger says, which is what gives tomatoes their red color. Department of Agriculture’s nutrient database, a 60-gram plum tomato contains only 12 calories and less than three grams of carbohydrates. Tomatoes, Berger explains, are a low-calorie fruit that have a similar nutrition profile to a vegetable. Since a larger volume is going to pack in more nutrients, this would make the vegetables standout in the PFV scoring system. Since vegetables are naturally lower in calories than fruit, you would need to eat a much larger amount of vegetables than fruit to equal 100 calories, she says. The CDC’s powerhouse fruit and vegetable categorization (PFV) is based on the amounts of 17 qualifying nutrients in a 100-calorie portion of each fruit and vegetable, explains dietitian Sherri Berger, RDN, from The Plant Strong Dietitian. ![]()
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