GUshutici, good and even colorful, a characteristic highly appreciated by the little ones. Fruit juices can be good allies in summerespecially if you choose following some simple rules. For example, opt for the 100% fruit, prefer the season one, bes the best 3 times a week never on an empty stomach, always better at the time of the snack.
Fruit juices, food friends. But up to a certain point
It is obvious to think that all fruit juices are healthy and are good. Mistake. Because they are one of those foods that oscillate between the natural, and therefore in the right quantity they do well, and the transformed and therefore do not do very well: “Fruit juices can represent a valid allied of hydration if chosen and consumed with criteria. But they can turn into one unsuspected source of added sugars, unnecessary calories and not very transparent ingredients. For this reason it is important to know how to distinguish between the different types on the market: 100%juice, nectar, fruit drink, juice, smoothie, centrifuged. Each with different nutritional and healthy characteristics »explains Dr. Laura Mazzotta Aesthetic Medical Specialist in Preventive Hygiene And Clinical Nutrition in Ferrara at Poliambulatorio Aesthe Medica and Aura in Milan at the Ripamonti Medical Center.
If it is true that in the summer the consumption of these drinks increases exponentially, also thanks to children, however, it is equally true that often the choice is not the best, also because it can be “groped in the dark” between labels and percentages of contained fruit. So how to extricate yourself? “It is not easy in fact to choose the right fruit juice. Obviously to prefer those with 100% of fruit juice because it is obtained directly from the pressing of the fruit, Without added sugars, even if of course it contains those present in fruit. It is generally the best choice from a nutritional point of view. Then follows the so -called fruit nectar containing a variable percentage of fruitfrom 25 to 50%, water and often added sugars. It is less “pure” than 100%juice. In the end, Any fruit drink has a very low percentage of fruit, even if only 12%, and is often enriched with sugars, aromas and dyes. It should be consumed with extreme moderation, if not completely avoided. Alternatively, Fresh juices are also perfecteven homemade which are the most genuine and healthy form, as long as it is consumed immediately, because it tends to quickly lose vitamins and antioxidants “explains the expert.
Carefully read the label
Another detail not to be underestimated is the reading of the label: If, as the doctor explains, the sugar compare to the first places means that it is present in important quantities and that product would be to be avoided, as well as those with fructose, artificial or glucose sweeteners. Also useful Check the presence of preservatives or dyes because a good juice must not contain them.
What should you notice on the label then? «The name of the product is the first thing to look at. If “100%fruit juice” is written, it means that the product is made up exclusively of juice obtained from the squeezing of the fruit, without sugars or added ingredients. If, on the other hand, “fruit nectar” or “fruit drink” reads, it is mixtures with water, sugars and only a part of fruit (often from 25% to 50% or less) “
It is important then «Then read the list of ingredients, listed in decreasing order of quantity. So if the first ingredient is water and the second is sugar, we are faced with a very diluted and sugary product. Then what kind of sugars are present, if natural or added. The nutritional label will indicate “total sugars”, but does not distinguish between those naturally present in the fruit and those added. Here the ingredients list comes into play: If no added sugar appears, you can consider those grams as “good” sugarsbut if sweeteners appear, the risk of calorie excess salt. In addition, a natural juice does not need artificial or dyes. Ingredients such as E330 (citric acid) or natural aromas are tolerable, but better prefer products with a short and understandable list. The excess of additives can also negatively influence digestion or cause intolerances in the most sensitive subjects. And finally the expiry date and conservation date: Fresh unpasteurized juices (such as those squeezed at the moment or crafts) last much less and must be kept in the fridge. Pasteurized industrial juices last longer, but often lose part of the vitamins (especially vitamin C) in the process “.
Which tastes to choose?
As always when it comes to fruit and vegetables, it is Always better prefer the seasonal one. Although in the case of fruit juices, the difference is also the nutritional value and pleasantness. Citrus fruits are “among the most loved and consumed. Rich in vitamin C, they help to support the immune system and fight the oxidative stress caused by exposure to the sun. The grapefruit, in particular, has a slight draining effect and can be useful in the hot months, even if it must be avoided in case of taking some drugs. Equally appreciated is the pineapple juice because it is quenching, Rich in bromeline (a digestive enzyme), light and pleasantly sweet. It is useful in case of water retention and abdominal swelling And it is particularly appreciated also in tropical mixes ».
They then follow watermelon, composed of 90% water is ideal if you are looking for a light but very thirst -quenching juice and moisturizing juice, and fishing and apricot: typically summer, they are rich in beta-carotene fundamental for skin health, especially after sun exposures.
Finally, the berries, «are considered real superfoods. Rich in anthocyanins, flavonoids and vitamin C, they have a high antioxidant power. Blueberry or black curl juices They are perfect for those looking for an alternative to the classic sweet juice, with a more intense taste and numerous vasoprotective benefits. In addition, together with the pomegranate, the blueberries are rich in polyphenols, therefore they also perform an antioxidant action ». Last but not least Apple and pear are the most classic tastesusually present as ingredients in other tastes.
When and how much to drink
Fundamental element to consider is that Fruit juices should not replace normal fruit consumption or water intaketherefore they must not be drunk neither several times a day nor every day. On the contrary, The ideal is a maximum glass 3 times a week for adults, less for children, about 100ml a day better if diluted with a little water Especially if the product is very concentrated.
The most suitable moments to drink them, as the expert advises, are the Breakfast and snack because they accompany a snack or a light meal and therefore help to take vitamins. Ideal too after physical activitybecause they reintegrate mineral salts. Never on an empty stomach, because they can cause acidity, and never before sleeping Because they risk interfering with digestion or before the main meals because they tend to “ruin the appetite”, both in adults and in children.
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