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Fruits: an excellent source of nutrients

Brazil is a country where we have several fruits all year round, we must take advantage of this benefit, in addition to improving our health. They are excellent sources of fiber, vitamins, antioxidants, and micronutrients. There is a recommendation to consume 5-6 fruits per day, this can be done in natura or juice form. Prefer natural fruit juices to industrialized ones, due to all the benefits and absence of dyes, preservatives, sodium, etc.

The choice of fruit and storage are important for better shelf life. Thinking about an adequate amount for consumption based on the people who will consume them is also super important. Leaving the fruits sanitized on the day of purchase can facilitate their consumption during the week because of its practicality.

In the case of fruits that are already very ripe and you won't have time to consume them, prepare a concentrated juice and store it in the freezer or freezer in ice cups, they usually last up to 3 months, and you can prepare a glass of juice by adding water or coconut water to 1-2 ice cubes or vitamins adding animal or vegetable milk.

Try to avoid sweetening the fruit with sugar so as not to get too caloric, feeling only the sweetness of the fruit itself. This contributes to a healthy weight.

How to choose your fruits?


The choice of banana will depend on the time it will be consumed, or even the number of people who will consume it. In other words, if consumption is quick, it is better to opt for bananas that are almost ready to be ripe. Now, if you live alone, choose bananas that are ripening, so you are less likely to rot before consumption.


The ideal are those that have very yellow skin, with more wrinkled skin, but the skin must not have dark spots and cracks, this could be a sign that it is already over the point. Another tip is the heavier ones, ensuring that the pulp is juicier.


For a sweet watermelon choose the most rounded one, around the handle should have a spot, resembling an orange-colored net, the bigger the net the sweeter. Also, when the handle is dry it is a good indication that the fruit is ripe.


Both lemon and orange should be noted for the peel, if it is smooth, shiny and soft, it is a good sign of juiciness. Now it is also important to see if it is evenly soft, all around the fruit. If it has softer spots, it is a sign that it has been hit or is damaged.


The papaya rind needs to be free of stains, more orange to guarantee the sweetest taste, it cannot be too soft if it is not too ripe, and the smell should be soft and sweet.


A ready-to-eat pineapple needs to have skin in the most yellowish and golden tones, the skin should be softer and the leaf in the center of the crown, when pulled, should come off easily.


For a ripe, ready-to-eat avocado we need to look at the texture of the skin, if it's too smooth, it's still green. Regarding the color, the darker, the closer to being at the right point for consumption. And finally, when feeling the avocado, observe if the skin is soft, deepening slightly in the touch.


For a ripe, juicy and sweet melon should also be noted by the touch, squeeze the ends, they should deepen slightly. You need to shake to observe the sound of the seeds that must be loose. Finally, the skin should be firm, free from stains and cracks, with a strong yellow color.


The apple peel should not have brown spots, meaning it has oxidized or over-ripe. It also has to have a firm consistency, softened areas can mean damaged areas. In the case of green apples, avoid the yellow ones.


The mango should have a sweet aroma, meaning it is ready to eat. Brown spots or specks are normal. As for other fruits, if it's soft, it's probably gone


Strawberries should be very red, avoiding those that are still green, with the leaves in place and no mold or bruises. Furthermore, with a characteristic aroma.


Small tangerines, such as murcote and carioca, must have a thin, smooth skin and an intense orange color. For the ponkan type, which have rougher skin, prefer the firm ones with looser skin. Avoid those with softened areas, green ones and those with an uncharacteristic smell.


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