Fruit always with skin, including kiwi, banana and pineapple
Take an apple Remove the dust and polish it. Now, place it on the countertop. Take out your mobile and capture that ray of light that is reflected on it. It does not take long to upload it to Instagram. And do not forget to use the hashtag #food. With a little bit of luck, yours will win some "like" among the 314 million that are already published with that label. All perfect, gleaming. Without any tare. Precisely there, in your skin, is where the key lies. For some, the orange has to be peeled. For others, the peach only has to be washed. And, for the rest, the persimmon is eaten with a spoon. Since they were little, moms have taught their children as many options as there are fruits. But which of them is the healthiest? «With skin», emphasizes the Aleris Center dietitian Paula Avenelleda. And is that the centers of food research have brought new creations that have revolutionized the world, like banana mongee, which can be eaten with the skin. However, eating the shell is not something new, nor is it a scientific advance. You can eat it with your own fruit or reuse it for other culinary uses. And yes, including pineapple, papaya, kiwi or mango.
"They are more beneficial because of the extra fiber intake, which helps prevent constipation, diverticulitis or hemorrhoids. Thanks to this, it will be possible to increase the satiety after its intake ", adds Avellaneda. For her, all the "extras" that are involved are also important: from vitamins to minerals, including antioxidants. "Peeling them would take them off in one go." In some cases, eating them with skin is something natural: as in the apple or pear. In others, something more conflicting: as in the nectarine or peach. It is true that not all skins are consumed equally in Spain, but also that they can be given another utility. Pass with lemon or orange, whose rinds could be used for infusions; or with the banana or mandarin to sweeten salads.
We must bear in mind that the fruit provides two types of fiber: the solubre and the insoluble. «The first increases the fecal bolus; the second one is not digested, "explains clinical nutritionist Laura Pire. "If we do not get the right dose, it produces gas and can prevent the complete absorption of nutrients." The unmistakable signal is abdominal swelling, hours after having consumed it. "This does not mean that we feel bad about the fruit, only that we have ingested more skin than we can digest without problems." Of course, always with proper washing. "It is important to rinse them with water to eliminate germs and herbicides," says dietitian Laura Jorge. For the rest, "they are all equally healthy and there is no" forbidden "as they have told us in many miracle diets».
Is it bad to eat it at night?
Heaviness, insomnia, gastric problems ... Does it sound? Are you one of those who do not know if it is good to eat fruit at night? Paula Avellaneda answers yes. "There are no reasons why you should avoid consumption after a certain time, or that it is harmful to eat it for dessert. These are extended myths without any scientific evidence to back them up. Any time of the day is good for eating local and seasonal fruit ». According to your experience, fruit as a dessert can be a good option, since it will help you to arrive without hunger at the next intake of the day. "And, possibly, it will prevent us from ending up eating some candy". Or docking the fridge.
Is a natural juice as healthy as a whole fruit?
Many times you try to justify that drinking an orange juice, for whose preparation three pieces have been needed, is healthier than eating a whole piece. However, some specialists have long insisted that it is not equivalent. This is explained by Paula Avellaneda, dietitian-nutritionist at the Aleris Nutrition Center, who affirms that "it is not the same. In the juice we are eliminating an important part of the fiber of the fruit, while losing some vitamins and minerals. And even taking a liquefied of this with its pulp, not having to chew the piece of whole fruit, it will satisfy us much less. Even when we squeeze it to make a juice we are releasing the sugars that are present in it.
