Category Archives: Information Of Fruits

Information Of Fruits

Information Of Fruits

Apple

 

Key benefits of apples

Apples, known as a cleansing food, contain fibre, 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 diarrhoea, 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 diarrhoea.
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

Fibre………..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 fibre, 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

Carotene…….323 mcg

Fat…………1 g

Fibre……….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

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 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

Fibre……..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 62calories. 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

Fibre……..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

maximises 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 chlorphyll. 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

Fibre……….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 color 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

Fibre………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

Fibre………..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

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 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 fibre.

How much plums should you eat?

Three small plums or prunes equals one portion of fruit.

Maximizing 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.

 

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