Loquats are back on stalls and tables with the arrival of warm weather, bringing with them a relevant set of nutritional benefits. Despite this, there is a clear indication that deserves attention: the daily amount should be moderate and there is a part of this fruit that should not be consumed under any circumstances.
According to , this spring fruit stands out for its balanced profile and versatility in eating. Even so, its intake raises some reservations when it exceeds certain limits.
Recommended quantity and benefits
According to nutritionist Joana Martins, a nutrition specialist, loquats are an interesting option from a nutritional point of view. They have a low caloric value and a composition rich in water, fiber and essential micronutrients such as vitamin A, vitamin C and potassium, as well as antioxidants.
According to the same source, eating five to six medlars can provide a significant amount of vitamin A, with an impact on the health of the skin, vision and mucous membranes. Still, the daily recommendation tends to be more moderate. A balanced portion is, on average, between two and four medlars per day, which may vary according to individual needs, level of physical activity and the rest of the dietary pattern.
Among the main benefits highlighted is the contribution to hydration, due to the high water content, as well as the increased feeling of satiety, associated with the presence of fiber. These factors make the fruit a viable option for those looking to control their weight in a balanced way.
The antioxidants present also play an important role in cellular protection, helping to combat oxidative stress. This process is associated with cellular aging and several chronic pathologies. Furthermore, there is the effect of pectins, natural fibers that can contribute to cholesterol control and cardiovascular health.
Excess, care and parts to avoid
Despite the advantages mentioned, excessive consumption can cause gastrointestinal discomfort, especially in more sensitive people. The fiber content, when high, can alter intestinal transit and cause discomfort.
The processed versions also require caution. Loquats in syrup, jellies or desserts tend to have higher levels of added sugar, which alters the nutritional profile of the fruit and requires more moderate consumption.
There are still two additional points to consider. Loquat tree leaves are sometimes used in traditional infusions. Although they are attributed with antioxidant and digestive properties, their intake should be done in moderation.
Finally, there is a relevant warning that should not be ignored. According to the same nutritionist, the inside of the seeds contain compounds that can release toxic substances when they are chewed or crushed, which is why they should not be consumed.
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