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  • Which Fruits Are High in Pectin?
  • source :        Nov 09,2018         56
    【Summary】

    Pectin is a type of water-soluble fiber found in a variety of fruits and vegetables. Commercially, it’s used to make jams and jellies because it turns into a sticky gel-like compound when combined with water. Pectin’s sticky properties also contribute to your health by attaching to cholesterol-rich bile within your intestines and carrying it out of your body. Citrus fruits and apples are particularly rich sources of pectin.

    Pectin is a type of water-soluble fiber found in a variety of fruits and vegetables. Commercially, it’s used to make jams and jellies because it turns into a sticky gel-like compound when combined with water. Pectin’s sticky properties also contribute to your health by attaching to cholesterol-rich bile within your intestines and carrying it out of your body. Citrus fruits and apples are particularly rich sources of pectin.

    Benefits of Pectin

    Pectin is a type of carbohydrate -- specifically a polysaccharide -- that’s found in the cell walls of plants, especially the leaves, roots and fruits. It acts mainly to bind plant cells together. Pectin content varies widely among plants and even within the same plant over time. In general, pectin is broken down by enzymes as fruit ripens and becomes softer. Pectin and other dietary fibers do not contribute significantly to nutrition -- primarily because your intestines can’t digest them very well -- but they do contribute to health. Pectin consumption impacts blood cholesterol levels and it help regulates blood glucose levels. It also helps remove toxins such as lead and mercury from your body.

    Citrus Fruit

    The fruits containing the most pectin are citrus fruits, especially grapefruits, lemons and oranges. The majority of the pectin resides in the citrus peel, but the pulp also contains some. You'd need to eat a equivalent of 6 grapefruits to get a significant amount of pectin — however, you can easily get more from each grapefruit by using the peel via zest. Use citrus zest to add flavor to homemade salad dressings and marinades, or add it to plain yogurt of cottage cheese.

    Apples

    Apples are also an excellent source of pectin. In practical terms, apples are often a better source than citrus fruit because most people eat the apple skins, which is where a significant proportion of the pectin resides. In contrast, the vast majority of people remove and discard the pectin-rich peel from citrus fruit. The amount of pectin in apple pulp ranges widely, from 0.14 to 1.15 percent of weight. Variety, growing conditions and ripeness affect pectin content.

    Other Good Fruit Sources

    A number of other fruits are very good sources of pectin -- assuming you eat them with their skin -- and these include all berries, peaches, apricots, cherries and grapes. Berries particularly notable for their pectin content include strawberries, blackberries, raspberries and dewberries. Bananas are also a good source, especially if you don’t let them get too ripe or soft before eating them.



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