Nutrition expert Dr. Natalia Chaevskaya revealed the health benefits of quince for digestion, heart and immunity, and explained why it is important to include it in the diet.
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According to her, the nutritional value of this autumn fruit lies mainly in its richness in a mixture of beneficial elements, as quince contains vitamin C, potassium, copper, dietary fiber and natural antioxidants.
She explains that vitamin C supports the immune system and aids in iron absorption and collagen production, while potassium contributes to maintaining heart and muscle health and regulating blood pressure, and copper helps in the formation of blood cells. Fiber and pectin also promote healthy bowel function, support the microbiome, and help you feel full for longer.
Quince also contains polyphenols with antioxidant properties, which help protect cells from oxidative stress. These beneficial compounds are not limited to the pulp but are also found in the peel, so the fruit can be eaten with its peel after being thoroughly washed.
Quince can be eaten raw, but its fruit remains firm and sour even when ripe. Roasting and cooking make the flesh more tender and sweet, and it can be added to porridge, yogurt, and cottage cheese. Its sour taste also complements meat and poultry dishes.
The expert points out that there are no specific restrictions on quince consumption for healthy people, explaining that the appropriate amount can be 100-150 grams of pulp or a small fruit per day, with variety in the consumption of seasonal fruits and berries.
People with digestive sensitivities should eat raw quince with caution, as its firm texture and high fiber content may cause discomfort, while cooked quince is usually easier to digest.
The expert advises avoiding quince seeds because they contain cyanogenic compounds, and removing them before cooking.
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