Health, Fitness and Weightloss

Health, Fitness and Weightloss

How to loose 12 to 23 lbs in 3 weeks!

Melt away 12 to 23 lbs of bodyfat in just 21 days!

How to loose 12 to 23 lbs in 3 weeks!

NEW! How to lose 12 to 23 lbs of bodyfat in 3 weeks FREE eBookManual

Melt away 12 to 23 lbs of bodyfat in just 21 days!

NEW! How to loose 12 to 23 lbs of bodyfat in 3 weeks FREE eBook Manual

Paleo Diet ebook

Paleo Diet ebook

Fruit nutrition facts

Fruit nutrition facts

fruits Welcome to the fruit nutrition page.

different berries in a basket

Why fruits?

Fruits are nature’s wonderful gift to the mankind; indeed, they are life-enhancing medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body free from diseases and keep it healthy!

Here is an impressive list of fruits with complete illustrations of their health benefits and nutrition facts:

  Acai berry
     Apple
    Apricot
 
  Avocado
   Banana
  Blackberries
 Black currants
 Blueberries
 Cantaloupe
 
 Cherimoya    cherry fruit
   Cherry
  Chokeberry
   cranberry     Cranberries
   Dates
  Durian fruit
    elderberrries    Elderberry
    Feijoa    fig fruit
    Figs
   
   Goji berry
 Gooseberries
   Grapes
 
  Grapefruit
   Guava
   Jackfruit
 
   Jujube
  Kiwi fruit    kumquat-fruit
   Kumquat
   
    Lemon    loquat
  Loquat fruit
   Lychee
   
 Mango fruit
 Mangosteen
 Mulberries
 
 Nectarine    naval orange
   Orange
  Papaya
   passion fruit- granadilla
 Passion fruit   peach
 Peaches
    Pears
   
 Persimmon fruit
 Pineapple    plum
   Plums

 Pomegranate
 Quince fruit   raspberries
  Raspberry
 
Sapodilla(Sapote)
  Star fruit    strawberries
 Strawberry
   mandarin-orange
  Tangerine
  Watermelon


Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.

Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as offer relief from constipation ailments.

Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values, which is measured in terms of their "Oxygen Radical Absorbent Capacity" or (ORAC).

Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple pigments. Consumption of fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties that help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Majority of these pigments in the fruits tend to concentrate just underneath their skin.

Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants. Altogether, these compounds help the body prevent or at least prolong the natural changes of aging by protecting from damage and rejuvenating cells, tissues, and organs. Their overall benefits are manifold! Fruit nutrition benefits are emormous! Including fruits in daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc., and the list of fruit nutrition benefits simply never ends!


Dry fruits



Apricot
 

Dates



Figs



Goji berry



Raisins

Dry fruits are rich source of nutrients such as vitamins and minerals. Consumption of some dry fruits daily enhances the overall bioavailability of nutrients. Try raisins (dried grapes), goji berry, apricots, dates, figs, tamarind..., which are indeed very good in iron, calcium, zinc, selenium and manganese. In addition, mixing dry fruits with some fresh fruits would help you get vitamin C which in-turn facilitates complete absorption of iron inside the stomach.

red berries
Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.

The term, "one fruit serving" is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds, etc.

Include seasonal fruits in the daily diet. Variety of fruits type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.


Selection of fruits

To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.

In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon).


How to use fruits?

Barring few fruits like wild-berries, try to wash them soon after shopping. Rinse them in salt water for a few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dirt, sand and any residual chemical spray. Eat them while they are fresh, since certain fruits have very short shelf life and their health benefiting properties decline with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to enjoy their true flavor, taste, and to get maximum fruit nutrition benefits.


<<-Further reading:  Fruit peel nutrition facts and health benefits

<<-Back to Home page from Fruit Nutrition.

Visit here for very informative pages on:-

Fruits,

Vegetables,

Herbs,

Spices,

Nuts and seeds,

Phyto-nutrients, and

Research articles on nutrition.

Source: Nutrition and You

Apple fruit nutrition facts

Apple fruit nutrition facts

Delicious and crunchy, apple fruit is one of the most popular and favorite fruits among the health conscious, fitness lovers who firmly believe in the concept of “health is wealth.” This wonderful fruit is packed with rich phyto-nutrients that, in the true sense, indispensable for optimal health. Certain antioxidants in apple have several health promoting and disease prevention properties, and thereby, truly justifying the adage, “an apple a day keeps the doctor away.”

Scientific name: Malus domestica.

Apples apple-red delicious
Apples in a store. Apple, york. (Malus domestica)
Apples are obtained from medium-sized tree belonging to the Rosaceae family. The apple tree is thought to have originated in nutrient-rich mountain ranges of Kazakhstan. Today, it is being cultivated in many parts of the world including the US as an important commercial crop.

crimson-red apple
Crimson-red apple.

Apple fruit features oval or pear shape. Its outer peel comes in different hues and colors depending upon the cultivar type. Internally, its crispy, juicy pulp is off-white to cream in color, and has a mix of mild sweet and tart flavor. Its seeds are bitter in taste, and therefore, inedible.

Hundreds of varieties of apples that are meant to be used either as table fruits or dessert and cooking apples grown inside the US and worldwide. Cooking apples tend to be larger in size, crispier, and tarter than dessert types.


Health benefits of apple
Delicious and crunchy apple fruit is notable for its impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for optimal growth, development, and overall wellness.

Apples are low in calories; 100 g of fresh fruit slices provide just 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.

Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from deleterious effects of free radicals.

Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the human body.

Apples also carry a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

Selection and Storage

Fresh apples can be readily available in the stores all around the season. Choose fresh, bright, firm textured apples with rich flavor. Avoid fruits with pressure marks over their surface as they indicate underlying mottled pulp.

Fresh apples can be kept at room temperature for few days and stored inside the refrigerator for upto two to three weeks. Wash them in clean running cold water before use.


Preparation and Serving tips

Wash apples thoroughly in the running water to remove any surface dust, insecticide/fungicide sprays. Trim off its top end using a paring knife, and cut the fruit into two equal halves. Take out tiny, centrally placed, bitter seeds. Slice the fruit into desirable cubes or slices.

apple cut sections apple pie
Apple fruit sections. Apple pie.
Photo by: kanko

Here are some serving tips:

Eat apple fruit "as it is" along with its peel in order to get maximum health-benefits.

Sliced apple turns brown (enzymatic brownish discoloration) on exposure to air due to conversion in iron form from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh lemon.

Cloudy as well as clear apple juice is a healthy alternative drink with dinner.

Apple fruit is also used in the preparation of fruit jam, pie, and fruit salads.


Safety profile

Good yield demands close attention and supervision of apple fruit crop. According to the environmental-working group reports, apple fruit is one of the heavily pesticide-contaminated produce. The most common pesticides found on apple are organo-phosphorous and organo-chloride pesticides like Permethrin and DDT. Therefore, it is recommended to wash the fruit thoroughly before use. If possible, use organic certified apples. (Medical disclaimer).

<<-Back to Fruit nutrition from Apple fruit. Please visit here for an impressive list of all variety of fruits with complete illustrations of their nutrition facts and health benefits.

<<-Back to Home page

Visit here for very informative pages on:-

Fruits,

Vegetables,

Herbs,

Spices,

Nuts and seeds,

Phyto-nutrients, and

Research articles on nutrition.


Further Resources:

1. USDA National Nutrient Database.

2. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

3. About the Apple-Malus domestica - PDF.


Source: Nutrition and You

Beneficios de la manzana verde en ayunas

Si bien todas las variedades son saludables, la manzana verde nos ofrecen más beneficios, ya que contienen más potasio, que favorece nuestra salud cardíaca

Seguramente has escuchado el dicho de “una manzana al día mantiene lejos al doctor” y esto es cierto con las manzanas verdes. Todas las variedades de manzana tienen grandes cualidades para nuestra salud, pero las verdes particularmente nos ofrecen proteínas, vitaminas, minerales y fibra. Son bien conocidas por sus beneficios contra los desórdenes digestivos y los bajos niveles de colesterol bueno, regulador de los niveles de glucosa y mejora del apetito.

Las manzanas verdes en ayunas nos ayudan a mantener controlados algunos aspectos vitales para nuestro día a día y para nuestra salud.

Antioxidantes

Las manzanas verdes son una de las principales fuentes de flavonoides en la dieta occidental y son ricas en vitamina C. Los flavonoides que más encontramos en este tipo de manzanas son la cianidina y epicatequina. Estos flavonoides y la vitamina C actúan como antioxidantes y erradican los radicales libres que causan daño en las células. La ventaja de comer una manzana verde en ayunas es que le damos a nuestro cuerpo la capacidad de combatir estos radicales desde el primer momento del día. Esto ayuda a la producción de células sanas y reduce la aparición de enfermedades crónicas. Las manzanas verdes son uno de los mejores enemigos de las enfermedades cardíacas, accidentes cardiovasculares y diabetes.

Pérdida de peso

Una manzana verde en ayunas ayudará a quienes estén en el proceso de pérdida de peso. Debido a que son muy bajas en calorías, apenas 80 calorías por pieza, y su alto contenido de fibra podrás combatir el hambre matutina. Desde luego que una manzana verde no es alimento suficiente, lo ideal es comerla justo cuando te despiertas para que tu metabolismo comience a trabajar mientras haces tus tareas previas al desayuno. Al consumir una manzana de esta forma, permitimos que su fibra soluble fomente el trabajo del tracto intestinal y te hará sentir saciado con menos alimento durante el desayuno.

Regula la glucosa en sangre

Una manzana verde en ayunas nos ayuda a estabilizar los niveles de azúcar en sangre, algo muy importante para las personas diabéticas o con riesgo de padecer diabetes. Hay que recordar que, durante las horas en que dormimos, nuestro metabolismo sigue funcionando y el páncreas puede tener dificultades para regular la glucosa de nuestro cuerpo. Debido a que la manzana verde es rica en fibra soluble, al comerla en ayunas retrasa la absorción de azúcar en el intestino y este efecto dura gran parte del día.

Hay estudios que demuestran que las mujeres que comen una manzana verde en ayunas tienen hasta 30% menos probabilidades de desarrollar diabetes tipo 2. De acuerdo con los médicos, necesitamos 28 gramos diarios de fibra al día y una manzana verde nos aporta 5 gramos de fibra diurética. Esta cantidad aplicada al ayuno facilita el trabajo de nuestro cuerpo para el resto del día.

Dientes sanos

dientes4

Es común que después de una noche de fiesta olvidemos lavarnos los dientes. Cuando esto te pase, puedes comer una manzana verde en ayunas y aprovechar su fibrosa piel que estimula la producción de saliva. Esto te ayudará a disminuir la cantidad de bacterias en la boca, las cuales atacan los dientes y pueden causar caries. Esta es una buena práctica a pesar de que vayas a lavar tus dientes después de desayunar porque te ayudará a evitar que haya demasiadas bacterias que puedan aprovecharse de los endulzantes del desayuno.

Ritmo cardíaco constante

Otra razón para consumir una manzana verde en ayunas es que su contenido de potasio es ligeramente alto en comparación con otro tipo de manzanas. El potasio es un electrolito que equilibra la humedad de las células. Esto es vital para que el corazón lata de forma adecuada en todo momento. Si no consumimos la cantidad de potasio necesaria a lo largo del día, corremos el riesgo de que nuestro corazón no pueda mantener el ritmo regular. Los científicos indican que necesitamos 4,700 miligramos de potasio al día y cada manzana verde ofrece 115 miligramos de potasio. Esta cantidad es suficiente para mantener el ritmo cardíaco estable desde las primeras horas del día.

Fuente: Mejor con Salud