Loquats are one of the typical fruits of this season and are starting to appear more frequently in supermarkets and greengrocers. Light, hydrating and low in calories, they can be a good option to include in your diet, especially for those looking for fresh, tasty fruits with health benefits.
According to nutritionist Bárbara Plácido, cited by , loquats have an interesting nutritional profile. They contain around 50 calories per 100 grams and are mainly made up of water.
The expert explains that around 85% of the composition of this fruit is water, which makes loquats a light and useful option to help with daily hydration.
Rich in water and antioxidants
In addition to the high water content, loquats contain vitamin A, vitamin C and antioxidant compounds. These nutrients help protect cells against damage caused by free radicals.
The fruit also contains fiber, which is important for good bowel function and a greater feeling of satiety.
For this reason, medlars can be part of a balanced diet, especially in snacks, breakfasts or simple desserts.
May help cardiovascular health
According to Bárbara Plácido, loquats can contribute to cardiovascular health, due to their antioxidant, fiber and water content.
The fiber present in fruit helps intestinal transit and can contribute to a more balanced eating pattern, when combined with other healthy foods.
Even so, the nutritionist remembers that no food, by itself, works miracles. The benefits always depend on each person’s diet and lifestyle.
Are they good for losing weight?
Loquats can be included in a weight loss process, mainly because they have low caloric density and are rich in water.
However, this does not mean that the fruit “loses weight”. Weight loss depends on the overall balance between diet, physical activity, sleep and other habits.
A reasonable portion can correspond to about three medlars, although there is no fixed number that is the same for everyone.
Can you eat the peel?
The loquat peel can be consumed, as long as the fruit is washed well beforehand. According to the nutritionist, the peel contains fiber and some antioxidants.
The pits should always be discarded. This is a part of the fruit that should not be eaten.
For those who don’t like the texture of the skin, the alternative is to remove the skin and consume only the pulp, keeping the fruit as a light and nutritious option.
Loquats can be eaten raw, but also used in recipes. They work well in jams, smoothies, salads, oatmeal and simple desserts.
The main care is in the sweet preparations. When adding sugar, honey or other high-calorie ingredients, the recipe may no longer be as light as the fruit eaten raw.
The nutritionist also warns against excessive consumption when loquats are used in sweets or compotes, as it is easy to eat a larger quantity without realizing it.
How to use loquats in meals
For breakfast or a snack, medlars can be combined with natural yogurt and oatmeal. They can also be used in smoothies or cut into pieces to add to oatmeal.
In savory dishes, they can accompany white meat, such as chicken, creating a contrast between the sweet flavor of the fruit and the main dish.
Versatility is one of the advantages of this fruit, which can be used both in fresh recipes and in simple everyday preparations.
How to preserve medlars
Once ripe, loquats should be stored in the refrigerator, as they ripen quickly and can spoil quickly.
If they are still green, they can be left at room temperature for a day or two, until they reach the ideal point of consumption.
As they are a delicate fruit, it is best to handle them with care and consume them shortly after purchase. This way, they better maintain their flavor, texture and nutritional properties.
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