expert:

Associate Professor He Guoguo, Department of Nutrition and Food Safety, Food College, China Agricultural University

Deputy Chief Physician of the First Affiliated Hospital of PLA General Hospital, Peng Guoqiu

Sun Shuxia, President of China Nutrition Association Food Nutrition and Safety Committee

Air Force General Hospital Outpatient Chief Physician Ma Jianwei

National Level 2 Public Dietitian Li Yuanyuan

National level three public nutritionist Li Li

Don't like to eat fruit, just a trifle?

Recently, the world’s top medical magazine “New England Journal of Medicine” published a study on Chinese people eating fruits—compared with those who do not eat fruit or rarely eat fruit:

Those who eat more fruits have a 40% drop in cardiovascular deaths and a 34% reduction in coronary heart disease deaths! Daily intake of 100 grams (two or two) of fresh fruit can reduce the risk of death from cardiovascular disease by approximately one-third.

This is a research initiated by the Chinese Academy of Medical Sciences and the University of Oxford in the UK. From 2004 to 2008, they conducted a follow-up study of 3,100,000 people for 510,000 adults.

Cardiovascular disease is the highest rate of death and disability in the world. About 17 million people die of cardiovascular disease each year worldwide.

As an observational epidemiological study, we cannot fully establish the causal relationship between fruit intake and the risk of low cardiovascular disease. But researchers believe that if the two are indeed causal, and each Chinese can do daily intake of fresh fruit, it can reduce the deaths of more than 500,000 cardiovascular disease each year.

We often say that "people like Lu Bu and Ma Zhongzhong and the Red Rabbit" actually have "gold in the fruit" in the fruit industry. They are many times more nutritious than ordinary fruits, and they are not too expensive to eat. You shouldn't eat wrong. It!

1, fresh dates - soften blood vessels and prevent cancer

Compared with other fruits, fresh dates have the highest vitamin C content. Vitamin C softens blood vessels, prevents hypertension, coronary heart disease and arteriosclerosis.

At the same time, vitamin C helps to block the formation of carcinogens N-nitroso compounds, thereby reducing the risk of tumor formation.

2, cherry - anti-cancer anti-aging

The lycopene content in cherries is much higher than that of ordinary fruits, and it has anti-oxidation, anti-aging and anti-cancer effects. Cherry is also rich in retinol equivalents, which is helpful for protecting eyesight and improving immunity.

In addition, the potassium content of the minerals in the cherries is not too different from the potassium content of the famous “potassium master” in fruits, which is also helpful for stabilizing blood pressure.

3, banana - a small handy buck

Peng Guoqiu, deputy chief physician of the outpatient clinic of the First Affiliated Hospital of PLA General Hospital, said that bananas can be said to be a small step-down player in fruits. Hypertensive patients try to eat a low-salt diet because hypertensive patients tend to have less sodium and potassium, and high sodium can increase blood pressure. The bananas are rich in potassium ions, which can reduce the contractility of the heart, and can maintain the balance of potassium and sodium in the body and the acid-base balance. At the same time, potassium ions have the effect of protecting and directly expanding blood vessels. Therefore, eating bananas helps reduce blood pressure.

4, strawberries - to prevent skin aging

Everyone knows that the content of anthocyanins in blueberries is high. In fact, the content of anthocyanins in strawberries is also very high, and it can be considered as a “small antioxidant”. The antioxidant capacity of anthocyanins is several times that of vitamin C, which helps maintain skin health and prevent spots and dullness. In addition, anthocyanins can enhance vision, eliminate eye fatigue, and delay the aging of the brain.

5, 枇杷 - the most amino acid species

Also known as "the emperor of the fruit", it is rich in 8 kinds of amino acids and various organic acids required by the human body. It is a kind of low-energy, high-nutrition fruit. It also contains anti-cancer activity in quail. Amygdalin.

In addition, you can moisten your internal organs and your heart and lungs. When the average common cold and cough are eaten on four or five capsules, it can have a certain effect on lungs, cough and phlegm.

6, pomegranate - cure constipation and anti-aging

In many fruits, pomegranate has the highest dietary fiber content, which is about 4.8 grams per 100 grams. In the digestive tract of the human body will not be decomposed by the enzyme, can absorb water swelling, increase the volume of feces, this will not only prevent constipation, but also relieve diarrhea symptoms.

In addition, red pomegranate is rich in minerals and antioxidant components - red pomegranate, can reduce the oxidative damage caused by free radicals in the body, is conducive to whitening, anti-aging.

7, hawthorn - the preferred fruit of calcium

Hawthorn calcium content in the highest fruit, calcium per hundred grams of 52 mg of calcium, calcium is the preferred fruit.

Pregnant women and children, who have a high demand for calcium, may wish to eat some hawthorn after meals. Both digestion and gas, but also calcium. In addition, the hawthorn contains triterpenoids and flavonoids, also known as "small expert" to lower blood pressure and cholesterol, can be described as three!

8, citrus - cough and phlegm master

Among fruits, citrus has the highest vitamin B1 content. Chinese medicine practitioners believe that citrus yin and yang can help digestion and relieve cough and phlegm. People with lung discomfort can eat more.

However, when eating citrus fruits, do not tear off the white outer strands of orange tarts. Orange collaterals have the functions of meridians, phlegm, and blood circulation. They are the best food for patients with chronic diseases such as chronic bronchitis and coronary heart disease.

9, Pear - the first choice for desiccant lungs

Pear contains about 85% of water, which is the first choice to relieve dryness and lungs. It is rich in fructose and glucose, so it is sweet and very refreshing.

According to Li Li, a national three-level public dietitian, the content of vitamin C in pears is not high, so the nutritional loss of ripe pears is not too great. For example, if pears are cooked or steamed, then add some rock sugar, delicious and nutritious. In traditional Chinese medicine, snowflake pear can generally be used as a dual-purpose food for medicine and food. It has the function of sobering, detoxifying and coughing and moistening. Therefore, it is usually a good idea to cook pear soup or pear water.

10, grapefruit - the gospel of fat and sugar friends

The carbohydrate content per 100 grams of grapefruit is 9.5 grams. This is undoubtedly good news for people with obesity and diabetes. Carbohydrate-rich foods can cause the body's blood sugar and insulin to surge, causing obesity and even diabetes and heart disease. Therefore, dare not to eat fruit sugar friends with high sugar content, may wish to eat a little grapefruit, a day can be a big flap.

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