The seriguela is a small fruit is rich in fiber, excellent for regulating the intestine and increase satiety. She has quite a sweet pleasant taste and can be consumed in natura or used in the preparation of juices and sweets.
But because it is not cultivated on a large scale, it is usually found in open markets in the northeast region, where the climate is more favorable for its growth.
To talk about this delicious fruit full of nutrients, we invited the nutritionist, Janiele da Silva Rodrigues, who highlighted 4 benefits of seriguela for health and gave tips on how to consume it. Check out!
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Check out 4 benefits of seriguela
Seriguela is a very nutritious food. Each 100 gram serving of fruit has an average of 83 calories, 0.9 g of protein, 22 g of carbohydrates and 0.4 g of dietary fiber. Also good amounts of Vitamin A, B1, B2 and B3 and vitamin C .
1. Promotes the feeling of satiety
The significant amount of dietary fiber found in the fruit makes its consumption to promote a greater feeling of satiety, according to nutrition professional Janiele Rodrigues.
This means that consuming a small portion makes you satisfied faster and longer, thus reducing the urge to eat several times a day. Fiber takes the place that other nutrients should, causing the body to take longer to feel hungry. Eating less encourages healthy weight loss.
2. Regulates the bowel
“Since it is rich in fiber, seriguela helps in the proper functioning of the intestines”, highlights the specialist. This is because the fibers absorb water and turn into a gelatinous mass that is not absorbed, passing directly into the intestine.
The result is that the nutrient increases the hydration of the feces, making them circulate better and also widens the bowel walls, improving bowel movements.
This process makes the fruit also act in the prevention of other intestinal problems such as: hemorrhoids , diverticular disease and even colon cancer, according to research carried out at the Federal Rural University of Rio de Janeiro (UFRRJ).
3. Strengthens the immune system
Seriguela consumption prepares the body’s defenses to fight invading microorganisms and diseases.
This happens because of the nutrients found in it, especially vitamins A and C, both pointed out as stimulating agents for the action of phagocytic cells. These cells are the ones that “eat” the invaders. In addition, vitamin C stimulates the proliferation of some types of lymphocytes, which are another important type of defense cell.
The fruit is still “rich in antioxidants that act against free radicals, which are molecules capable of causing diseases and tumors”, highlighted the nutritionist. The result is a stronger, healthier body.
4. Prevents and treats anemia
The iron found in the composition of the fruit makes it a great ally in combating and preventing iron deficiency anemia, as Janiele explained.
This type of disease accounts for half of the cases of anemia , which happens when red blood cells are at a level below normal. Iron is essential in the production of these cells.
The consumption of seriguela, in addition to replenish the body’s iron reserves, also increases the rate of absorption of this mineral, since vitamin C acts as a facilitator of iron absorption .
How to consume seriguela?
“The seriguela is a tasty fruit, and is consumed in the form in nature , it can also be used in the preparation of juices, ice cream, jellies and even fermented beverages, cold drinks and wines,” the nutrition expert.
Check out some healthy and tasty recipes:
Jam
Ingredients
- 900 grams of mature seriguela
- 250 grams of brown sugar
- Water.
Preparation mode
First, wash the fruit thoroughly to remove any impurities. Then place them in a pan, cover with water and cook over low heat until the seeds start to come off the pulp.
Pass everything through a sieve and return to low heat. Add sugar and stir from time to time. When it reaches the jelly point, let it cool and store in the refrigerator in a sterilized glass jar.
Juice
Ingredients
- 400 grams of seriguela
- 1 liter of filtered water
- Ice.
Preparation mode
Wash the fruit well and place in a blender with a third of the water. Remove the seeds using the pulsar function of the device. Sift and add the remaining water. Add the ice and beat a little more for the consistency of the drink to be creamy. As the fruit is naturally sweet, it is not necessary to sweeten it.
It was
Ingredients
- ½ cup of sugar
- 1 egg
- 3 ½ tablespoons of butter
- 200 grams of seriguela pulp
- 3 cups of wheat flour
- 2 teaspoons of yeast.
Preparation mode
Beat the sugar together with the butter until you get a smooth and clear cream. Add the remaining ingredients, always mixing well. Pour the batter into a greased mold and bring to a preheated fire at 180º C for 40 minutes. Each slice of cake has 159 calories.
Care when consuming
The nutritionist warns that “like any and all food we must consume correctly and in adequate amounts. In addition, it is important to sanitize fruits, vegetables and vegetables well before consumption”.
But the good news is that there are no restrictions on fruit consumption. Diabetics, however, should be careful and consume it in small portions, as it is rich in carbohydrates, nutrients that turn into sugar after being digested.
Fruit characteristics
Have you seen the benefits of seriguela, but do you know how to recognize it?
First of all, you need to know that this is a small fruit, dark red when ripe, and very aromatic. Her tree, Spondias purpurea , popularly called serigueleira, is native to Central America and can reach up to 7 meters in height.
The book Alimentos Regionais Brasileiros highlighted that this tree has adapted well to the northeast of Brazil and resists well to the hot and dry climate of the region because it has deep roots that capture water from the ground.
Curiosity! The seriguela is often confused with another very common fruit in the region and just her family, the hog plum (Spondias mombin ). The cajá is an orange colored fruit and slightly larger than the seriguela. And unlike its relative, it is acidic and therefore it is not usually consumed in natura .
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.