The nutritionist Andrea Delgado, of the Mayo Clinic (USA), relates five fruits that can provide most of our daily protein needs and other nutrients.
Few people look at a fruit of passion and think of proteins.
But this fruit from the Caribbean, in addition to providing precious nutrients such as vitamins, minerals, antioxidants and, in particular fibers, can be an unexpected and useful tool for gaining muscle mass.
“People are surprised to observe that some fruits exceed 4 g of protein in a reasonable portion”, according to the nutritionist Andrea Delgado of the Mayo Clinic in the United States. “The secret is usually in the seeds.”
All types of nutrients are important in our diet.
“The body also needs healthy fibers, carbohydrates and fats”, but incorporating these fruits “can make a difference” when it contributes to strengthening the muscles, explains the thin news to BBC Mundo, Spanish BBC service.
The nutritionist has selected five fruits that we can add to our diet when we try to increase the consumption of proteins to reconstruct our muscles after exercise.
1. Fruit of passion
The fruit of passion is the first result of the Delgado list, with almost 5 g of glass protein.
The secret is in the density of your seeds. They concentrate amino acids that are lost when we sift the pulp.
Therefore, the nutritionist recommends consuming the entire fruit. And in the case of the juice, do not filter the seeds.
“If you try the juice, it becomes mainly with sugar,” he explains. “You have to liquefy the entire fruit and drink the seeds.”
In addition to proteins, the fruit of passion provides soluble fibers, magnesium and phenolic compounds that help modulate blood pressure.
Therefore, a fruit of the passion beaten after exercise provides the electrolytes and almost the same protein of a spoonful of commercial protein dust. And it also brings the natural antioxidants of the fruit itself.
2. Guava
Continuing the list, Delgado recommends Guava.
According to her, this tropical fruit provides 4 g of glass protein and double the recommended daily quantity of vitamin C.
“The protein content comes mainly from the seeds,” says the nutritionist. “Therefore, the earth pulp is preferable in relation to clarified juice.”
Rich in anti -inflammatory carotenoids, the guava helps in muscle recovery. He also plays an antioxidant role, preventing the effects of aging.
A portion represents over 300% of the daily vitamin C vitamin, favoring the synthesis of collagen and immune function.
Delgado states that the chopped guava with natural yogurt not only maintains fruit seeds – and, consequently, the protein – but also adds calcium and probiotics, which are fundamental for our diet.
3. Melograno
Pomegranate is another excellent option, according to Delgado, due to the amount of nutrients that adds to food.
The reddish roof of Melograno offers 4 g of glass proteins, as well as polyphenols, which the Mayo Clinic concerns cardiovascular health and antioxidant action.
The studies developed by the institution indicate that pomegranate juice could help maintain healthy blood pressure and cholesterol levels.
The fiber of their seeds also promotes digestion and prolongs satiety. And its ruby ​​color indicates the presence of anthocyanins, which are composed of anti -inflammatory related to nervous and cardiovascular health.
In addition, the versatility of its flavor transforms it into an ideal nutritional follow for all types of salads and desserts.
4.
Delgado includes two fruit options on your list that pass through a sort of cuisine. This makes your consumption very practical at the time of exercise.
The nutritionist explains that dry jackfruit is used in the vegan cuisine as a substitute for meat. It is served cooked, skipped or cooked in the oven.
The fruit provides up to 2.5 g of protein per portion, according to Delgado, as well as minerals such as potassium and magnesium, fundamental for the health of the bones.
He underlines that most of his fibers and proteins remain after cooking.
5.
Already the dry apricot contains its concentrated nutrients. It provides up to 4 g of glass protein.
Delgado also highlights their practicality: “They are light and offer more proteins of many commercial bars”.
And the avocado?
When I started writing this relationship, I immediately considered that Delgado would start talking about avocado. And I was surprised to see that the fruit is not even on your list.
“Compared to other dried or dehydrated fruits, the avocado provides less proteins,” he explains. “Its main value is in monounsaturated fats, not in the protein profile.”
“Yes, it contains proteins, but it is little: about 1.8 grams per glass.”
The nutritionist indicates that to maintain adequate protein consumption, we should try to consume 1-1.2 g of protein for kg of body weight, which is equivalent to 65-78 g of proteins per day for someone weighing 65 kg.
“Geting 5 g of a fruit glass for passion does not seem much, but collaborates – and offers vitamins, fibers and antioxidants that will never be present in a supplement”, concludes Andrea Delgado.
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.
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