Cinco frutas que sorprenden por su alto contenido de proteínas

2025-05-16

Es probable que no pienses en estas frutas cuando terminas una rutina de ejercicios.

<p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Five
fruits that surprise with their high protein content<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"> <p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Esta fruta tropical del Caribe —conocida también como
parchita o chinola en algunas regiones— no solo aporta vitaminas, minerales,
antioxidantes y mucha fibra, sino que puede ser una herramienta inesperada para
ayudar a ganar masa muscular.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">This tropical Caribbean fruit—also known as passion fruit or
passion fruit in some regions—not only provides vitamins, minerals, antioxidants,
and lots of fiber, but can also be an unexpected tool to help gain muscle mass.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Andrea Delgado, nutricionista de la Clínica Mayo en
Estados Unidos, comenta que “muchas personas se sorprenden al descubrir que
ciertas frutas pueden tener más de 4 gramos de proteína en una porción moderada”.
Además, añade que “las semillas son clave para este aporte proteico”.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Andrea Delgado, a nutritionist at the Mayo Clinic in the United
States, comments that “many people are surprised to discover that certain
fruits can have more than 4 grams of protein in a moderate serving.” She adds
that “seeds are key to this protein intake.”<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Aunque el cuerpo necesita otros nutrientes como fibra,
carbohidratos y grasas saludables, Delgado dice a BBC Mundo que incluir estas
frutas en la dieta puede ser un gran apoyo para fortalecer los músculos.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Aquí algunas frutas recomendadas por la nutricionista
para aumentar la ingesta de proteínas y ayudar a reconstruir los músculos:<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Although the body needs other nutrients such as fiber,
carbohydrates, and healthy fats, Delgado tells BBC Mundo that including these
fruits in your diet can be a great support for strengthening muscles.

<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Here are some fruits recommended by the nutritionist to increase
protein intake and help rebuild muscle:<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Maracuyá (parchita, chinola)<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">El maracuyá es el líder en proteínas con casi 5 gramos
por taza, gracias a la concentración de aminoácidos en sus semillas, que se
pierden si se cuela la pulpa. Por eso, Delgado aconseja consumir la fruta
entera o licuarla sin colar las semillas, ya que si sólo se cuela el jugo, se
queda principalmente con el azúcar. Además de proteínas, ofrece fibra soluble,
magnesio y compuestos que regulan la presión arterial, haciendo que un batido
de maracuyá después del ejercicio sea una opción nutritiva.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Passion fruit (passion fruit, passion fruit)<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Passion fruit is the leader in protein with almost 5 grams per cup,
thanks to the concentration of amino acids in its seeds, which are lost if the
pulp is strained. For this reason, Delgado recommends eating the whole fruit or
blending it without straining the seeds, since straining only the juice leaves
you with mostly sugar. In addition to protein, it offers soluble fiber,
magnesium, and compounds that regulate blood pressure, making a passion fruit
smoothie after exercise a nutritious option.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Guayaba<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">La guayaba aporta casi 4 gramos de proteína por taza y
más del doble de la vitamina C recomendada diariamente. Delgado señala que la
mayor parte de la proteína proviene de las semillas, por eso es mejor consumir
la pulpa molida en lugar del jugo filtrado. Rica en carotenoides
antiinflamatorios, ayuda en la recuperación muscular y en la prevención del
envejecimiento. Mezclarla con yogur natural aporta calcio y probióticos
adicionales.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Guava<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Guava provides almost 4 grams of protein per cup and more than
double the daily recommended amount of vitamin C. Delgado points out that most
of the protein comes from the seeds, so it's better to consume the ground pulp
rather than the filtered juice. Rich in anti-inflammatory carotenoids, it aids
in muscle recovery and anti-aging. Mixing it with plain yogurt provides
additional calcium and probiotics.

<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Granada<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Con 4 gramos de proteína por taza, la granada es
también una gran fuente de polifenoles con beneficios para la salud
cardiovascular y antioxidantes. Sus semillas aportan fibra que mejora la
digestión y prolonga la sensación de saciedad, mientras que su color indica
presencia de compuestos antiinflamatorios que benefician el corazón y el
sistema nervioso.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Pomegranate<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">With 4 grams of protein per cup, pomegranate is also a great source
of polyphenols with antioxidant and cardiovascular health benefits. Its seeds
provide fiber that improves digestion and prolongs the feeling of satiety,
while its color indicates the presence of anti-inflammatory compounds that
benefit the heart and nervous system.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Jaca<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Esta fruta seca, popular en la cocina vegana como
sustituto de la carne, aporta hasta 2.5 gramos de proteína por porción, junto
con minerales como potasio y magnesio importantes para los huesos. La mayoría
de su fibra y proteínas se conservan incluso después de cocinarla.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Jackfruit<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">This dried fruit, popular in vegan cooking as a meat substitute,
provides up to 2.5 grams of protein per serving, along with minerals like
potassium and magnesium, which are important for bones. Most of its fiber and
protein are preserved even after cooking.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Albaricoque seco<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">También llamado chabacano, el albaricoque seco
concentra nutrientes y ofrece hasta 4 gramos de proteína por taza. Delgado
destaca su practicidad, pues son ligeros y contienen más proteína que muchas
barras comerciales.

<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Dried Apricot<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Also called apricot, dried apricots are packed with nutrients and
offer up to 4 grams of protein per cup. Delgado emphasizes their convenience,
as they are light and contain more protein than many commercial bars.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">¿Qué pasa con el aguacate?<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Aunque es muy nutritivo, el aguacate aporta menos
proteína que estas frutas, alrededor de 1.8 gramos por taza. Su fortaleza está
en las grasas monoinsaturadas, no en su contenido proteico.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">What about avocado?<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">Although highly nutritious, avocado provides less protein than
these fruits, around 1.8 grams per cup. Its strength lies in its
monounsaturated fats, not its protein content.<o:p></o:p><p class="MsoNormal" style="margin-bottom: 0in; text-align: justify; line-height: normal; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">Para mantener una ingesta adecuada de proteínas,
Delgado recomienda consumir entre 1 y 1.2 gramos de proteína por kilo de peso
corporal (por ejemplo, entre 65 y 78 gramos diarios para alguien que pesa 65
kg). Aunque 5 gramos de proteína por taza de maracuyá no parezca mucho, “suman
y ofrecen vitaminas, fibra y antioxidantes que ningún suplemento puede
igualar,” concluye.<o:p></o:p><span style="font-size:14.0pt;
line-height:107%;font-family:"Arial",sans-serif;color:#2F5597;mso-themecolor:
accent1;mso-themeshade:191;mso-style-textfill-fill-color:#2F5597;mso-style-textfill-fill-themecolor:
accent1;mso-style-textfill-fill-alpha:100.0%;mso-style-textfill-fill-colortransforms:
lumm=75000">To maintain an adequate protein intake, Delgado recommends
consuming between 1 and 1.2 grams of protein per kilogram of body weight (for
example, between 65 and 78 grams daily for someone who weighs 65 kg). Although
5 grams of protein per cup of passion fruit may not seem like much, “it adds up
and offers vitamins, fiber, and antioxidants that no supplement can match,” she
concludes.<o:p></o:p>

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Cinco frutas que sorprenden por su alto contenido de proteínas

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