Fresh fruit, vegetables and dry. What does the Italian market? What suggests the Mediterranean diet?

Eating seasonal fruit and vegetables means enjoying them while exploiting their nutritional properties to the maximum. In fact, completely matured fruits are especially rich in vitamins, mineral salts, potassium, calcium, magnesium and organic acids which have an alkalizing function which helps to eliminate the acids derived from food like meat and cheese. By following a diet which respects the seasons crops one not only varies their diet, but also saves money with the everyday shopping.

Besides containing a lot of vitamins, fruit has a low protein and fat content, with the exception of dried fruit which is rich in unsaturated and polyunsaturated fat and some tropical fruits which have a high calorie content, such as avocados and coconuts.

Fresh fruit contains a lot of water. Some varieties, in particular those with the lowest calorie content, such as watermelons and grapefruit, reach a water percentage equal and even higher than 90%.
In addition, all varieties of fruit contain, in different quantities, special enzymes which contribute to the digestive processes of our body. Pineapple and papaya, for example, contain an enzyme similar to pepsin which helps in the digestion of proteins.

Like fruit, vegetables are also rich in vitamins and mineral salts and contain a high percentage of water, thereby containing few calories.
All varieties of vegetables are considered to have good anti-oxidant properties and, thanks to the presence of fibres which give satiety, they contribute to controlling the intestinal regularity.

It is better to eat vegetables that are raw and, of course, after having washed them. In raw vegetables those organoleptic features that are normally eliminated during boiling are maintained.

Vegetables are divided, according to their nutritional properties, into three categories: green vegetables contain a high quantity of carotenoids and chlorophyll capable of preventing many types of cancer; red vegetables are characterized by the presence of very important elements: anthocyanins and lycopene which play an intense anti-oxidant role. The vegetables with a purple/blue colour have a great anti oxidant power. Aubergines are rich in magnesium, while chicory contains vitamin C, calcium, phosphorus and potassium. The vegetables with a yellow/orange colour are a source of beta-carotene, precursor of the vitamin A which helps the reproduction and repair of the tissues, and contain flavonoids which contrast the formation of free radicals.

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