Vitamin C mainly exists in fresh dates, Rosa roxburghii, kiwi fruit, hawthorn, citrus and lemon. Healthy adults need 50 ~ 100 mg per day.

Vitamin P is usually a fruit with high vitamin C content, and the content of vitamin P is also high. Healthy adults need vitamin p25 mg every day. It is a synergist of vitamin C. Lemon juice contains not only vitamin C, but also abundant vitamin P, which is suitable for patients with scurvy.

2. Rich in cellulose and pectin

They can not only adsorb bacteria and toxins, but also promote intestinal peristalsis and enhance gastrointestinal function. Pectin can also accelerate the excretion of lead, reduce the content of cholesterol in blood and protect cardiovascular function after being decomposed by intestinal microorganisms.

3. You can have both protein and fat.

Walnut, hazelnut, almond, almond, torreya grandis, coconut and other fruits are rich in protein and fat. Fruit also contains various oxidases, peroxidase, catalase, amylase, protease, sucrase, lipase and pectinase. These enzymes not only have direct or indirect effects on human metabolism, but also have effects on fruit ripening, quality and storage.

4. Iron, manganese, zinc and other minerals

Some fruits, such as olives, almonds, hazelnuts, almonds, loquat, hawthorn, Rosa roxburghii and citrus, are rich in calcium, hazelnuts, almonds and walnuts are rich in phosphorus, pistachios, hazelnuts, almonds, cherries and almonds are rich in iron, and almonds contain manganese and zinc.

5. Contains a variety of organic acids

Organic acids can enhance the flavor of fruits and promote digestion. Fruits usually contain a variety of organic acids.

● Unique effects of various fruits.

1. "Eight treasures": Almonds, cashews, hazelnuts, walnuts, chestnuts, pistachios, peanuts and sunflower seeds are collectively called the "eight treasures" of nut food. Bazhen fruit contains a lot of unsaturated fatty acids, amino acids, vitamins B 1, B2, B6, vitamin E, and calcium, phosphorus, iron and zinc. Eating eight kinds of precious fruits in moderation is very helpful to alleviate the aging of brain cells, improve amnesia symptoms and slow down the decline of vision. Almonds contain vitamins A, C, catechol, flavonoids and amygdalin. It also has certain anti-inflammatory and antitussive effects.

2. Crataegus pinnatifida: Triterpenoids and flavonoids contained in Crataegus pinnatifida have the functions of regulating heart rhythm and lowering blood cholesterol, and phloretin and hyperoside contained in Crataegus pinnatifida have certain anti-inflammatory and antitussive effects.

3. Siraitia grosvenorii: The sweetness of the sweet substances contained is 300 times higher than that of sugar, which is suitable for diabetics.

4. Pear: It has the functions of clearing heat, relieving cough, relieving asthma and resolving phlegm. When autumn and winter alternate, eating pears in moderation can effectively alleviate the symptoms of "getting angry" such as polydipsia, cough, sore throat and aphonia.

5. Jujube: As the saying goes, three dates keep the doctor away. According to Compendium of Materia Medica, jujube can tonify the middle energizer, replenish qi, nourish the spleen and stomach, moisten the heart and lungs, dredge nine orifices and harmonize various medicines.

6. Persimmon: According to the Compendium of Materia Medica, persimmon is the fruit of enriching blood, sweet and flat in taste, and astringent in nature, so it has the effects of strengthening the spleen and moistening the intestines, treating cough and stopping bleeding. Modern pharmacological studies have proved that the effective components contained in persimmon and persimmon leaves have certain effects on preventing cardiovascular sclerosis.

The best fruit for all kinds of people.

1. Optimum daily fruit intake for adults

Adults should eat 500 grams of fruit every day. The main nutrients people get from fruits are carbohydrates, vitamins, minerals and organic acids.

2. expectant mothers should eat more strawberries

Vitamin B9 Vitamin B9 is folic acid. Folic acid is rich in avocado, citrus and other fruits, among which strawberry is the most abundant. Adults need 0.2 ~ 0.4 mg folic acid every day. Studies have found that folic acid deficiency can cause anemia, and women of childbearing age and pregnant women within 3 months of pregnancy will cause fetal congenital neural tube defects if they lack folic acid. China residents get only 50 ~ 200 micrograms of folic acid every day on average, so pregnant women should eat more fruits rich in folic acid.

People with anemia can eat more grapes.

Vitamin K contains 0.07 ~ 2.01mg per100g of grapes. Healthy people need vitamin k 70 ~ 140 micrograms every day. Under normal circumstances, the human body can get enough vitamin K with the help of intestinal microorganisms. However, when suffering from liver and intestinal diseases or taking antibiotics for a long time, it is necessary to take vitamin K in moderation, because the synthesis of vitamin K will be inhibited. Studies have proved that vitamin K can not only stop bleeding, but also treat liver diseases and intestinal diseases and improve disease resistance.

Children should eat red and yellow fruits in moderation.

Carotene Usually, the darker the fruit color, the more carotene it contains, such as orange, apricot, pineapple, persimmon and other red and yellow fruits. Vitamin A is an important substance in many physiological processes, such as vision, growth and bone development. Carotene can be converted into vitamin A in human body, so it is called vitamin A precursor.

Old people should eat some nuts.

Vitamin E Almond, hazelnut, peanut, walnut and other nuts are rich in vitamin E. Studies have confirmed that vitamin E is not only beneficial to pregnancy, but also a strong oxidant, which can protect cells from oxygen free radicals.

6. Obese people should eat less watermelon.

Fructose Almost all fruits contain fructose. Among all sugars, fructose is the sweetest, followed by sucrose, glucose, maltose and galactose. Watermelon tastes sweet because the sugar contained in watermelon is mainly fructose, and eating too much can easily lead to obesity.

● Pay attention to four points when eating fruit.

1. Eat fresh fruit.

"Food is the first priority for the people, and fresh food is the first priority". Fresh fruit not only tastes the best, but also has the best nutrition, which can make the human body get the vitamins and other nutrients in the fruit to the maximum extent.

2. Eat seasonal fruits.

The so-called seasonal fruit refers to the fruit of the season. Because of the good ecological environment, abundant sunshine and rain, the fruits in season are naturally ripe, so they are richer in nutrition, sweeter in taste, more fragrant in smell and relatively cheap in price.

3. Eat all kinds of fruits.

When people eat fruits, they should also praise the word "miscellaneous", that is, they should diversify their fruits in order to obtain a variety of nutrients and promote nutritional balance.

4. Eat a proper amount of fruit.

The calories of fruits are much higher than those of vegetables. Eat the same amount of fruits and vegetables. Fruits are more likely to make people fat and need to be eaten in moderation.

Some fruits (such as citrus) can cause carotene anemia if eaten in excess. Eating too many oranges may "get angry". Another example is persimmon, which contains a lot of tannic acid. When mixed with protein in the stomach, it can form water-insoluble tannic acid protein, which can lead to gastrolithiasis. Do not eat it with sweet potatoes and potatoes. Litchi contains a lot of fructose, and the content of glucose that can be used by cells is low. Excessive consumption may lead to hypoglycemia.

● Questions and answers about how to eat fruit.

1. Is it better to eat fruit before or after meals?

Eating fruit before or after meals depends on everyone's physique. American studies have found that eating fruit or drinking fruit juice 0/~ 2 hours before meals, the sugar in fruit or fruit juice can meet the body's calorie demand to a certain extent, thus reducing the demand for food. So people who want to lose weight may wish to eat some fruit 1 ~ 2 hours before meals. But people with indigestion had better eat fruit after meals 1 hour.

2. Should fruit be eaten with or without skin?

Usually, the peel contains more vitamin C than the pulp. The contents of vitamin C in the peel of 100g fresh citrus, lemon or sweet orange are 130, 140 and 170 mg respectively, while the contents of vitamin C in the pulp of 100g fresh citrus, lemon and sweet orange are 38, 65 and 55 mg respectively. 100g apple pulp contains only 12 ~ 13mg vitamin C, while 100g fresh apple peel contains 60mg. Therefore, from the perspective of obtaining vitamin C, fruits with skins should be eaten well.

However, considering that the fruit may be sprayed with pesticides before picking, artificially ripened after picking, or waxed for storage and preservation, it is better to peel the fruit and eat it for safety reasons. But grapes are not easy to peel, so wash them carefully before eating. Moreover, grape skin contains more resveratrol, which is very effective for protecting blood vessels.

3. Can rotten fruit be eaten after cutting off the rotten part?

Some people think that removing the bad parts and eating the rest of the good parts will not affect health. There are also some illegal street vendors who sell some rotten watermelons, cantaloupes and pineapples to customers. In fact, pathogenic microorganisms invade fruits, causing local ulceration, which can be easily seen by naked eyes. The harmful and toxic substances produced in the process of corruption will pollute the flesh that has not yet changed, which is invisible to the naked eye. Some fungi and their toxins also have carcinogenic effects and are harmful to human body after eating. Therefore, even if the rotten part has been removed, such fruit is still inedible.

4. Are imported fruits more nutritious?

After joining the WTO, many "foreign fruits" entered the China market. Due to varieties, cultivation techniques, climatic conditions, grading packaging and other technical means, the appearance of imported fruits is better. In particular, its exquisite waxing process makes the fruit bright and bright. In order to keep fresh, some imported fruits are coated with hormones, preservatives, paraffin wax, gum and other substances, although most fruits are edible. In fact, imported fruits are not necessarily more nutritious than domestic fruits, and you don't have to be too innovative.

5. Can eating vegetables replace eating fruits?

Some fruits contain substances with special functions, such as resveratrol, malic acid, amygdalin, limonin, papain and lycopene in tomatoes and watermelons, which have special effects on human body, but these substances are not found in vegetables. Therefore, you should eat both vegetables and fruits.

6. Is it safe to eat seasonal fruits?

Today, with the development of science and technology, people can eat freshly picked watermelons, strawberries, grapes, melons and even tropical fruits such as papaya and guava, even in the cold north.

The so-called out-of-season fruits refer to these fruits cultivated with equipment. Although out-of-season fruits are fresher than stored fruits, they also have some insurmountable shortcomings: they are more expensive than similar seasonal fruits, but the quality is not necessarily high, not only the vitamin C content is low, but also the flavor is often insufficient and the taste is not good. Some unscrupulous traders often use chemical reagents to ripen out-of-season fruits in order to sell their goods. If the ripening agent ethephon is used to ripen grapes, although this medicine has low toxicity, it is harmful to human body if it is eaten for a long time. Some vendors fumigate bananas with sulfur dioxide to make their skins yellow and beautiful. Sulfur dioxide and its derivatives not only do harm to human respiratory system, but also cause pathological changes in other organs. Strawberries ripened with hormones such as ripeners and swelling agents are large, irregular in shape and beautiful in appearance, but poor in taste.

7. How to remove pesticide residues from fruits?

Knowing and mastering the common sense knowledge of buying fruits can distinguish the normal color, smell and maturity of fruits and buy high-quality fruits. Usually, fruits with abnormal color and shape may use hormones, pigments or fumigation during their growth. You can't buy fruit with drug spots on the surface of the fruit or with unusually pungent chemical taste.

For the sake of safety, you should wash the fruit carefully before eating. For fruits with unsmooth skins, brush them with a brush. Fruits that can be peeled can be eaten after peeling.

8. How to choose fresh fruit?

A look: Fresh fruits have smooth skins and bright colors. Stale fruit wilts due to water loss, and the skin is wrinkled and dull. The naturally ripened pericarp is even in color, while the artificially ripened pericarp is unnatural and dark in color. Fruits that are too big are likely to use bulking agents.

Two touches: naturally ripe fruits are elastic, while immature or artificially ripened fruits are hard to touch and heavy.

Three smells: Fruits with moderate maturity and good quality all have their own unique fruit fragrance.

Siwei: Very good. You'll know when you taste it.

9. How should fruits be preserved?

The decline degree of vitamin C in fruits and vegetables mainly depends on the types of fruits and vegetables and storage conditions. Most fruits and vegetables with high vitamin C content will also lose a lot during storage. Buy as much fruit as you want. The longer you leave it, the worse the nutrition and taste of the fruit. Most fruits can be stored directly in the refrigerator without washing, and they should be eaten within one week, otherwise they will rot easily. Banana, pineapple, mango, papaya, lemon and other fruits can be stored in a cool corner indoors and should not be refrigerated for a long time.

The climate is getting drier and drier, and girls who love beauty pay more attention to skin care. Hydrate! Supplement!

M+k*P\。 Y)vF9L} Some people choose some fruits rich in vitamin C as masks, while others choose various hydrating and nourishing masks to supplement vitamins for dry skin. Vitamin C can stimulate collagen synthesis, scavenge free radicals and inhibit the formation of melanin. Therefore, it has the effects of improving skin elasticity, promoting wound healing, reducing wrinkles and promoting skin whitening.

-_gR v(H9E) But vitamin C is a water-soluble antioxidant, which is affected by temperature, light, ph and dissolved oxygen.

Imac wj` y If the fruit rich in vitamin C is directly made into a mask and exposed to the air, its oxidation rate is faster than that absorbed by the skin, which will lead to a large amount of vitamin C being oxidized before it is absorbed by the skin. The nutrition in the fruit mask can't be absorbed by the skin at all, and it can only waste the fruit. m#_。 ~w5kRJ F

Therefore, experts pointed out that the effect of vitamin supplementation by fruit mask is not good. It is best to choose a professional repair mask. There are many kinds of masks on the market. How to choose the one that suits you?

iz2 `# Z5x； V%dsq mainly depends on the condition of your skin. For dry skin, you should choose a mask with strong hydrating function. If girls over the age of 25 are doing a good job of hydrating and moisturizing, they should also pay special attention to preventing skin aging, hydrating and moisturizing, and timely supplementing and repairing the damage caused by years to our skin. You can drink more water and eat more fruits and vegetables during the day. It is very important to supplement at night, but you should not drink too much water at night, which will cause skin edema and affect the appearance the next day. At night, you can choose the only product "Double-headed Snake Anti-wrinkle Sticker" that can continuously replenish water all night. It takes a long time to replenish water and nourish, which plays a great role, especially for women who have begun to have wrinkles, bags under the eyes and dark circles around the age of 30-40, and more attention should be paid to eye care. n_.c0nR

It is best to supplement vitamin C in the diet, and at the same time pay attention to the supplementation of vitamin A and vitamin E, because vitamin A can regulate the metabolism of epidermis and stratum corneum and delay aging. Vitamin E can reduce the oxidation of vitamin A and polyunsaturated fatty acids, control the oxidation of cells, and better improve skin quality. Fruits conducive to weight loss

1 apple as early as several years ago, someone made a set of slimming for apple, which also caused the craze of slimming for apple! In fact, apple is really a slimming fruit. Rich in pectin, it can help the intestine to combine toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.

2 The acidic substances of grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately!

3 tomatoes Strictly speaking, tomatoes should be classified as vegetables. So it is often seen in ingredients. Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient!

4 Pineapple Have you ever heard people say that pineapples are "beneficial" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.

Girls who can't walk out of banana poop will be advised to try bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great functions of regulating intestines, strengthening muscles, diuresis and softening feces. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.

6 Kiwifruit Kiwifruit (kiwifruit) rich in vitamin C has always been the favorite of girls who love bleaching. As for its dietary fiber and rich potassium, it can be included in the list of slimming fruits! Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the peculiar effects of preventing constipation, helping digestion and beautifying the skin, but it is still available all year round. Meimei can try to eat!