A 2 Z on fruits..........you may like to know
A 2 Z of Fruits
Apple
Key benefits of apples
Apples, known as a cleansing food, contain fiber, antioxidants
and fruit flavonoids.
The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory
as well as anti-cancer actions.
Apples contain vitamin C as well � more so in green apples than in red ones. Apples can reduce
blood cholesterol levels,
counter constipation and diarrhea, help joint problems and help prevent diseases in general.
How much apples should you eat?
Apples can be eaten freely, but more than two or three a day does not increase the health benefits.
Large quantities of apple juice can encourage tooth decay and diarrhea.
Maximizing the benefits of apples
Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into
the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids
are contained in or near the skin.
|
Calories |
57 |
|
Fiber |
1,8 g |
|
Potassium |
120 mg |
|
Vitamin C |
10 mg |
|
Vitamin E |
0,6 mg |
|
Quantities per 100 g | |
An apricot, with its fat, juicy, bright-colored flesh, is rich in the antioxidant
beta-carotene
as well as iron and potassium.
Key benefits of apricots
Apricots are rich in the antioxidant beta-carotene and rich in iron and potassium.
It can help regulate blood pressure
and is also high in soluble fiber, which helps maintain regular bowel function.
How much apricots should you eat?
Dried or fresh apricots can be eaten freely. A handful of dried apricots supplies one fifth of
an adult's daily potassium
needs and between 10 and 20 percent of an adult's iron needs.
Maximizing the benefits of apricots
Dried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.
Nutritional values of apricots
|
Calories |
188 |
|
Carotenes |
323 mcg |
|
Fat |
1 g |
|
Fiber |
8 g |
|
Iron |
4 mg |
|
Potassium |
1880 mg |
|
Carbohydrates |
37 g |
|
Starch |
0 |
|
Sugars |
37 g |
|
Protein |
4 g |
|
Glycaemic index high | |
|
100 g Dried apricots | |
The avo is a natural source of monounsaturated fat, which makes it a
heart-healthy food package.
And it's delicious!
Key benefits of avocado
Avocados reduce cholesterol and so reduce the risk of atherosclerosis. They also have antioxidant
ability and contain both vitamins E, C and B6, as well as potassium.
How much avocado should you eat?
Intake of avocados should be moderate, as they are high in calories. A whole avocado weighs
about 130g and has about 240 calories.
Maximizing the benefits of avocado
Avocado is a natural source of monounsaturated fat, which makes it a heart-healthy food package.
Alpha-carotene is best absorbed with some fat, as is vitamin E.
Nutritional values of avocado
|
Calories |
190 |
|
Potassium |
450 mg |
|
Fiber |
3,4g |
|
Vitamin E |
3,2mg |
|
Per 100 g raw | |
Bananas are great, no-fuss snacks. They're also packed with goodness and are
great sources of potassium and vitamin B6.
Key benefits of bananas
Bananas are a good source of both potassium and vitamin B6. They not only help to maintain
bowel health, but are also good energy-boosting snacks.
As bananas ripen, their starch is converted into sugar. Bananas help to maintain blood
sugar levels and it is also a fruit which is easily digested.
How much banana should you eat?
Bananas can be eaten freely, within limits. A banana weighing 100 g contains about 62 calories.
It must be remembered that dried bananas are a more concentrated source of nutrients than plain bananas.
Maximizing the benefits of banana
Fresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.
Nutritional values of banana
|
Calories |
62 |
|
Potassium |
270 mg |
|
Vitamin B6 |
0.19 mg |
|
Vitamin C |
7 mg |
|
Niacin |
0.5 g |
|
Per 100g ready-to-eat, weighed with the skin | |
Blackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic,
healthy dessert treats.
Key benefits of blackberries
Blackberries are a good low fat source of vitamin E and it helps to fight infection. It also contains salcylate,
which is thought to lower the
chance of heart risk. It also contains vitamin C, phenolic acids and folate.
How much blackberries should you eat?
Blackberries can be eaten in many forms, from juice to desert or just fresh.
Maximizing the benefits of blackberries
Blackberries are best eaten fresh, but the cooked variety still contains high quantities of vitamin E.
Nutritional values of blackberries
|
Calories |
25 |
|
Fiber |
3,1 g |
|
Folate |
34 g |
|
Vitamin E |
2,4 mg |
|
Per 100g serving | |
Did you know that blackcurrants have a high vitamin C content
� 4 times as much as
oranges of equivalent weight?
Key benefits of blackcurrants
Blackcurrants have a high vitamin C content � four times as much as oranges of an equivalent weight.
They are rich in antioxidants
and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a
good source of potassium.
How much blackcurrants should you eat?
Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice often contains very little fruit.
Maximizing the benefits of blackcurrants
Blackcurrants in all forms work as antioxidants, as anti-inflammatory and theanthocyanin flavonoids
counter the bacteria that cause food
poisoning and urinary tract infections.
Nutritional values of blackcurrants
|
Calories |
28 |
|
Carotenes |
100 mcg |
|
Fiber |
3,6 g |
|
Iron |
1,3 mg |
|
Potassium |
370 mg |
|
Vitamin C |
200 mg |
|
Vitamin E |
1 mg |
|
Per 100g uncooked serving | |
Blueberries have many health benefits, including the highest antioxidant ability of all
fresh fruit. And they're great in puddings.
Key benefits of blueberries
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. They
also have effective anti-inflammatory, anti-blood clotting and antibacterial effects. In the past
they were often used to combat
diarrhea and food poisoning. They are also thought to have anti-ageing properties.
How much blueberries should you eat
About thirty berries per day (65 g) is considered beneficial.
Maximizing the benefits of blueberries
Blueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked
fruit retain their therapeutic properties.
Nutritional values of blueberries
|
Calories |
30 |
|
B vitamins |
Good range |
|
Fiber |
1,8 g |
|
Vitamin C |
17 mg |
|
Per 100g uncooked serving | |
Suffer from gout? Cherries are believed to relieve this painful condition if eaten daily.
But that's not all they're good for.
Key benefits of cherries
Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to relieve gout if
at least 225 g are eaten daily.
They are also thought to have a mild laxative action.
Maximizing the benefits of cherries
Although fresh cherries have a very short season, cherries that have been bottled, canned or cooked seem to
retain their beneficial qualities.
Nutritional values of cherries
|
Calories |
39 |
|
Potassium |
170 mg |
|
Vitamin C |
9 mg |
|
Carbohydrates |
12 g |
|
Starch |
0 |
|
Sugars |
12 g |
|
Protein |
1 g |
|
Fat |
< 1 g |
|
Glycaemic index low | |
|
Per 100g fresh | |
The cranberry can be considered a "super food", because of its strong
anti-inflammatory mechanism in the body.
Key benefits of cranberries
Cranberries may reduce bladder infections. They also help to maintain a healthy heart and also may
have anti-inflammatory benefits,
as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries
may benefit kidney stone sufferers.
The condensed tannins in cranberries have strong antioxidant properties.
How much cranberries should you eat?
To combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.
Maximizing the benefits of cranberries
Condensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.
Nutritional values of cranberries
|
Calories |
15 |
|
Fiber |
3 |
|
Iron |
0,7 mg |
|
Vitamin C |
13 g |
|
Per 100g raw | |
Nothing like a sweet, ripe fig in summer, right? Find out why these decadent
fruits are also fantastic health boosters.
Key benefits of figs
Dried or semi-dried figs are a good snack with which to increase energy and raise blood sugar levels quickly.
They are also known for their laxative properties. It is thought that they also have cancer-discouraging action.
How much figs should you eat?
As figs are very high in sugar content, not too many of them should be eaten.
Maximizing the benefits of figs
Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium, calcium, iron and magnesium.
Nutritional values of figs
|
Carbohydrate |
53 g |
|
Starch |
0 |
|
Sugars |
53 g |
|
Protein |
4 g |
|
Fat |
2 g |
|
Glycaemic index high | |
|
Per 100g raw | |
Grapefruit
Did you know that grapefruit is best eaten when fresh and chilled as this maximizes
its vitamin C content? Learn more.
Key benefits of grapefruit
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defenses.
The flavonoid narigenin is found in grapefruit.
It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation
and lower blood cholesterol levels.
How much grapefruit should you eat?
Citrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of
its potassium requirements.
Maximizing the benefits of grapefruit
Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to
eat the skin around the
segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.
Nutritional values of grapefruit
|
Calories |
20 |
|
Vitamin C |
24 mg |
|
Fiber |
0,9 mg |
|
Foliate |
18 mcg |
|
Carbohydrate |
9 g |
|
Starch |
0 |
|
Sugars |
9 g |
|
Glycaemic Index high |
|
|
Per 100g | |
Grapes
Grapes are not only good for wine making. Both red and black grapes also contain
powerful antioxidants.
Key benefits of grapes
Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the
narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained
in grapes. They do, however, have very high sugar content.
How much grapes should you eat?
Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.
Maximizing the benefits of grapes
Grapes are a good source of potassium.
Nutritional values of grapes
|
Calories |
60 |
|
Carbohydrate |
15 g |
|
Starch |
0 |
|
Sugars |
15 g |
|
Protein |
<1g |
|
Fat |
<1 g |
|
Glycaemic Index medium |
|
|
Per 100g | |
Kiwis are cute and quirky. However, they're also an excellent way to give your
vitamin C and potassium intake a boost.
Key benefits of kiwifruit
Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of
vitamin C, potassium and chlorophyll.
It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.
How much kiwifruit should you eat?
An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.
Maximizing the benefits of kiwifruit
Kiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving
them standing could decrease their vitamin C levels.
Nutritional values of kiwifruit
|
Calories |
42 |
|
Fiber |
1,6 g |
|
Potassium |
250 mg |
|
Vitamin C |
51 mg |
|
Glycaemic Index medium |
|
|
Per 100g | |
Don't be shy when you sprinkle your fish with lemon. You'll just be kick-starting your
immune system in a healthy way.
Key benefits of lemons
Lemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also
have anti-cancer effects, because of
lemons' limonoid phytochemicals.
How much lemons should you eat?
Lemons are low in calories, but because they are generally quite sour, they tend to be eaten in dressings,
sauces or drinks, rather than on their own. A daily portion of citrus fruit is recommended.
Maximizing the benefits of lemons
Limonoids and limonene are found in the whole lemon � pith and peel included. It is therefore
best to make use of the whole lemon.
Nutritional values of lemons
|
Calories |
7 |
|
Fiber |
0,1 g |
|
Potassium |
130 mg |
|
Vitamin C |
36 mg |
|
Per 100g juice | |
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.
Key benefits of mango
Mango is thought to bring about a reduced risk of colon and cervical cancer.
It is a rich source of beta-carotene,
which the body can convert to vitamin A. It also contains beta-cryptoxanthin.
How much mango should you eat?
An average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.
Maximizing the benefits of mango
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat
mangoes as part of a meal, rather than on their own.
Nutritional values of mango
|
Calories |
57 |
|
Fiber |
2,6 g |
|
Vitamin C |
37 mg |
|
Vitamin E |
1 mg |
|
Glycaemic Index medium |
|
|
Per 100g | |
Melons
Lower your risk for cancer and heart disease - simply make a point of snacking more
often on a tasty slice of melon.
Key benefits of melons
Melons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood.
Melons are also thought to lower cancer and heart disease risk.
How much melon should you eat?
Melons are reasonably low in calories and can be eaten freely. They also have very high water content.
Maximizing the benefits of melons
Melons with a lighter yellow or green colour as well as watermelons contain less vitamin C and
beta-carotene than orange melons do.
Nutritional values of melons
|
Calories |
35 |
|
Per 100g | |
Orange
Right, so you know oranges are great for vitamin C. But did you know that citrus
fruits can improve blood circulation?
Key benefits of oranges
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defense.
Flavonoids are found in oranges.
These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation
and lower blood cholesterol levels.
How much oranges should you eat?
These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its
daily potassium requirements.
Maximizing the benefits of oranges
Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice.
It is important also to
eat the skin around the segments.
Nutritional values of oranges
|
Calories |
20 |
|
Vitamin C |
24 mg |
|
Fiber |
0,9 mg |
|
Folate |
18 mcg |
|
Carbohydrate |
9 g |
|
Starch |
0 |
|
Sugars |
9 g |
|
Glycaemic Index high |
|
|
Per 100g | |
Go for the tropical and the exotic. Buy a papaya next time you're at your
grocer - and increase your beta-carotene intake.
Key benefits of papaya
Papaya is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene,
which the body can convert to vitamin A. It also contains beta-cryptoxanthin.
How much papaya should you eat?
Papaya can be eaten just as is, or mixed into fruit salads.
Maximizing the benefits of papaya
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat papaya as part of
a meal, rather than on their own.
Nutritional values of papaya
|
Calories |
57 |
|
Vitamin C |
37 mg |
|
Fiber |
2,6 mg |
|
Vitamin E |
1 mg |
|
Per 100g | |
Peaches
Struggling with constipation? Try including more fresh peaches in your
diet - they have a gentle laxative effect.
Key benefits of peaches
Peaches are low in calories and one 100 g peach provides almost three quarters of the daily
vitamin C requirement.
The fruit has a gentle laxative effect. Peaches are also rich in iron and potassium.
How many peaches should you eat?
Fresh peaches are low in calories and can be eaten freely. If canned in syrup, however,
their calorie counts increase significantly.
Maximizing the benefits of peaches
Weight for weight, dried peaches contain six time the calories of fresh peaches. It must also be
remembered that when peaches are canned, they lose 80 percent of their vitamin C content.
Nutritional values of peaches
|
Calories |
43 |
|
Per 100g | |
Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant intake
with this popular fruit.
Key benefits of pears
Pears are very unlikely to trigger allergic reactions, so can be used in exclusion diets.
They contain hydroxycinnamic acids, which act as antioxidants.
How much pears should you eat?
Pears make good energy-boosting snacks and a medium pear weighs about 160 g.
They are reasonably low in calories and can be eaten quite freely.
Maximizing the benefits of pears
Eat pear with the skin, not just for the fiber, but also because chlorogenic acid tends to accumulate in pear skin.
Nutritional values of pears
|
Calories |
59 |
|
Fiber |
2,2 g |
|
Potassium |
150 mg |
|
Vitamin C |
6 mg |
|
Per 100g | |
Pineapple
Pineapples are great for cocktails. But there's more to it. These fruit can also
aid digestion and possibly thwart infections.
Key benefits of pineapples
Pineapples are a source of vitamin C and potassium. Pineapples may also have anti-inflammatory effects.
It contains the enzyme bromelain,which is thought to aid digestion. Pineapple reduces blood-clotting and could also
help to remove plaque from arterial walls.
How much pineapple should you eat?
Pineapple is healthy and should be eaten often. A thick slice weighs around 80 g.
Maximizing the benefits of pineapples
Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned pineapple also has a very high sugar content.
Nutritional values of pineapples
|
Calories |
41 |
|
Potassium |
160 mg |
|
Vitamin C |
12 mg |
|
Fibre |
1,2 g |
|
Per 100 g | |
Plums and prunes aren't just for the old and constipated. Their strong antioxidant
properties give them celebrity status.
Key benefits of plums
Plums and prunes have a high antioxidant ability and offer a high level of defence against free radicals.
They are also a source of both iron and potassium and also contain vitamin E. Prunes are also known for their laxative
effect and are a good source of fiber.
How much plums should you eat?
Three small plums or prunes equals one portion of fruit.
Maximising the benefits of plums
Both fresh and dried plums offer antioxidant benefits.
Nutritional values of plums
|
Calories |
36 |
|
Potassium |
240 mg |
|
Fibre |
1,6g |
|
Per 100 g | |
Strawberry
Being the only fruit that wears its seeds on the outside, the strawberry has a
right to be a little cheeky. Find out more.
Key benefits of strawberries
Strawberries raise the antioxidant levels in the body and are also a rich source of vitamin C. The ellagic acid they
contain appear to inhibit the growth of tumours. They are also a good source of salicylic acid.
How many strawberries should you eat?
Strawberries can be eaten freely as they are very low in calories.
Maximizing the benefits of strawberries
Strawberries should be eaten when fresh, as their antioxidant values as well as their
vitamin C content drops the longer they are kept.
Nutritional values of strawberries
|
Calories |
27 |
|
Vitamin C |
77 mg |
|
Folate |
20 mcg |
|
Fibre |
1,1g |
|
Per 100 g | |
Warning: The reader of this article should exercise all precautionary
measures while following instructions on the home remedies from this article.
Avoid using any of these products if you are allergic to it. The responsibility
lies with the reader and not with the site or the writer.
This information is solely for informational purposes.
IT IS
NOT INTENDED TO PROVIDE MEDICAL ADVICE
and should not be treated as a substitute for
the medical advice of your own doctor.
“The truth is always pure and simple.”
- Little Miss Naughty<3 2012/02/05 02:23:10
Long. I haven't got to finish readind yet. Great info tho.reply - Cathy 2012/02/04 19:02:00"Great Post" and thanks for all the valuable information :o) !!reply
- Bob DiN 2012/02/04 01:36:49Good Post. I'm glad I like fruit.reply
- Nadine.Ennab 2012/02/03 19:03:11nicereply
- ~♥~ Sullivia ~♥~ 2012/02/03 12:42:51nice long info...reply
- Dachel St. Mary 2012/02/03 10:09:07You seem to be a very GIVING person and if you feel unappreciated, you are not. I appreciate that you take the time to give us things that may enhance our lives! Don't worry.. we're getting it..:) RAVE!!!!!reply
- Tori 2012/02/03 02:31:04Holy crap! That is a lot of reading!reply
- Elz 2012/02/02 23:40:15i like fruit. i will start eating more too. :)reply
- Arinn 2012/02/02 20:37:06I like fruit Thanks for the inforeply
- Ticiana 2012/02/02 20:32:09Great collection of data, thank you for sharing it.reply
- hari 2012/02/02 19:43:00ohhhhh so long and took time to read but rich with nice details - nice for such nice compilation as its very educativereply
- Vinny 2012/02/02 18:02:09Good source of information.....it's a shame some of them are getting to expensive to buy!!reply
- FAWKES' NOOSE ~ ΔTX 2012/02/02 17:00:06FLU??? They should eat more fresh fruit!!
reply - Flowers 2012/02/02 16:15:16I haven't gotten the chance to read all that you posted, but AWESOME COLLECTION OF INFORMATION!!reply
- Temlakos~POTL~PWCM~JLA~☆ 2012/02/02 16:05:04Lots of information...reply
- Jersey Roze ♥Jwon's Cyar'ika ♥ 2012/02/02 15:54:30Wow, very imformative :D....reply
