The nutritionist explains the advantages of opting for fruit in end-of-year recipes
With the arrival of the end-of-year holidays, tables are filled with traditional delicacies and symbols that refer to different cultures. Among these traditions, that of raisins stands out, which brings with it, in addition to controversy, a history that dates back to Ancient Rome.
During the winter solstice period, between December 21st and 25th, the Romans dehydrated grapes in the summer heat to consume them during the winter. This ancestral custom had a special purpose: to celebrate the winter solstice festival, marking a new cycle of abundance and prosperity for the following year.
Currently, raisins maintain their symbolic role, representing prosperity and abundance at Christmas dinners around the world. In countries like Spain, tradition suggests eating 12 grapes at the beginning of the year, each representing a month, symbolizing the arrival of an abundant year.
But, beyond their historical and exoteric use, they also play an important role in maintaining health, as indicated by nutritionist Denise Real, director of nutrition and integrative health at Saludii, a platform that connects nutritionists and patients. Watch!
Benefits of consuming raisins
Raisins and grapes in naturethey are full of fibers, catechins and antioxidant vitamins that fight free radicals, helping to prevent diseases and protecting the heart and brain. Furthermore, they help strengthen the immune system.
“In just 30 g of raisins, the equivalent of two tablespoons, we have 90 calories and 2 g of fiber. It is important to consume in moderation to enjoy the benefits without exceeding the caloric intake”, says Denise Real. The nutritionist underlines that it is prudent to avoid excessive use in preparations, since the flavor is strong and not to all tastes.
Equally nutritious options like raisins
In addition to raisins, the nutritionist explains that it is important to consider the inclusion of other nutritious foods in the end-of-year holiday menu. Options that can add health benefits during celebrations include:
- Walnuts and chestnuts: sources of essential fatty acids and antioxidants. They provide essential nutrients that play a vital role in cellular health and thyroid function;
- Fresh fruit: Including other fruits can be healthy and refreshing. Apples, pears and red fruits are rich in fibre, vitamins, antioxidants and contribute to digestive and cardiovascular health;
- Grilled vegetables: opt for roasted vegetables such as pumpkin, sweet potato and broccoli is a way to incorporate essential fiber, vitamins and minerals. The roasting process preserves nutrients, offering a healthy and tasty option;
- Whole grains: replace some of the refined ingredients with whole grain options, like brown rice or quinoa, and add fiber and nutrients to the menu. These cereals promote satiety and provide gradually releasing energy.
“Evaluating other choices not only contributes to Healthbut it also adds diversity in flavors and textures, making celebrations even more enjoyable and nutritious,” says Denise Real. However, she says consulting a nutrition professional can provide personalized guidance, taking into account individual needs and dietary preferences.
By Paula Oliveira
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
