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A 2 Z on fruits..........you may like to know

gkirmani 2012/02/02 15:53:25

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.




Nutritional values of apple























Calories


57



Fiber


1,8 g



Potassium


120 mg



Vitamin C


10 mg



Vitamin E


0,6 mg


Quantities per 100 g






Apricot



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




Avocado



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





Banana



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





BlackBerry



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






Blackcurrants



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





Blueberry



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







Cherry



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





Cranberry



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






Figs



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






Kiwifruit



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









Lemons



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






Mango



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






Papaya



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






Pear



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



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.”


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  • Misty Wanderings 2012/02/05 02:23:10
    Misty Wanderings
    Long. I haven't got to finish readind yet. Great info tho.
  • Cathy 2012/02/04 19:02:00
    Cathy
    "Great Post" and thanks for all the valuable information :o) !!
  • Bob DiN 2012/02/04 01:36:49
    Bob DiN
    Good Post. I'm glad I like fruit.
  • Nadine.Ennab 2012/02/03 19:03:11
    Nadine.Ennab
    nice
  • ~♥~ Sullivia ~♥~ 2012/02/03 12:42:51
    ~♥~ Sullivia ~♥~
    nice long info...
  • Dachel St. Mary 2012/02/03 10:09:07
    Dachel St. Mary
    You 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!!!!!
  • Tori 2012/02/03 02:31:04
    Tori
    Holy crap! That is a lot of reading!
  • Elz 2012/02/02 23:40:15
    Elz
    i like fruit. i will start eating more too. :)
  • Arinn 2012/02/02 20:37:06
    Arinn
    I like fruit Thanks for the info
  • Ticka 2012/02/02 20:32:09
    Ticka
    Great collection of data, thank you for sharing it.
  • hari 2012/02/02 19:43:00
    hari
    ohhhhh so long and took time to read but rich with nice details - nice for such nice compilation as its very educative
  • Vinny 2012/02/02 18:02:09
    Vinny
    Good source of information.....it's a shame some of them are getting to expensive to buy!!
  • FAWKES' NOOSE ~ ΔTX 2012/02/02 17:00:06
    FAWKES' NOOSE ~ ΔTX
    FLU??? They should eat more fresh fruit!!

  • Flowers 2012/02/02 16:15:16
    Flowers
    I haven't gotten the chance to read all that you posted, but AWESOME COLLECTION OF INFORMATION!!
  • Temlakos~POTL~PWCM~JLA~☆ 2012/02/02 16:05:04
    Temlakos~POTL~PWCM~JLA~☆
    Lots of information...
  • Jersey Roze ♥Jwon's Cyar'ika ♥
    Wow, very imformative :D....

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