Archive for April, 2016

Grapefruit nutrition facts

Saturday, April 30th, 2016

Grapefruit is an evergreen, medium-sized tree grown for its fruit. It grows upto 15 meters in height and bears numerous yellow-orange fruits in clusters during each season. It is, in fact, a natural hybridization of pomelo and orange.

It was first discovered in the forests of Caribbean island, Barbados. Today, it is one of the widely cultivated fruits in the United States, particularly in Florida, California, and the other semi-tropical Southern states.

Grapefruit is oblate in shape, ranges in diameter from 3 to 5 inches and can weigh up to 150 g. Characteristically, it has thick, tough skin than that in the oranges. Inside, the fruit is segmented into arils as in other citrus fruits. Its arils are very juicy, acidic, and varying in color depending on the cultivars, which could be white, pink and red of varying sweetness. While some varieties are seedless, there may be upto 50 white, elliptical, pointed seeds about 1/2 inches in length in some.

 

Health benefits of Grapefruit

  • Delicious, grapefruit is very low in calories, consists of just 42 calories per 100 g. Nonetheless; it is rich in dietary insoluble fiber pectin, which works as bulk laxative. Dietary fiber helps to protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon as well as binding to cancer-causing chemicals in the colon.
  • Pectin has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol in the colon.
  • The fruit contains very good levels of vitamin-A (provides about 1150 IU per 100g), and flavonoid antioxidants such as naringenin, and naringin. Additionally, it is a moderate source of lycopene, beta-carotene, xanthin and lutein. Studies suggest that these compounds have antioxidant properties and are essential for vision. The total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of grapefruit is 1548 µmol TE/100 g.
  • Further, vitamin A is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and flavonoids helps to protect from lung and oral cavity cancers.
  • It is an excellent source of antioxidant vitamin-C; providing about 52% of DRI. Vitamin-C is a powerful natural anti-oxidant and helps the body develop resistance against infectious agents and scavenge harmful free radicals. It, furthermore, is required for the maintenance of healthy connective tissue and aids in early wound healing. It also facilitates dietary iron absorption in the intestine.
  • 100 g of fresh fruit contains about 135 mg of potassium electrolyte. Potassium is an important component of cell and body fluids, helps regulate heart rate and blood pressure through countering sodium effects.
  • Red varieties of grapefruits are especially rich in powerful flavonoid antioxidant, lycopene. Studies shows that lycopene protects skin from dangerous UV rays, and offers protection against prostate cancer.
  • Additionally, it contains moderate levels of B-complex group of vitamins such as folates, riboflavin, pyridoxine, and thiamin in addition to some resourceful minerals such as iron, calcium, copper, and phosphorus.

Jackfruit nutrition facts

Friday, April 29th, 2016

Health benefits of jackfruit

  • 100 g of edible jackfruit bulbs provide 95 calories. The fruit is made of soft, easily digestible flesh (bulbs) made up of simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly.
  • Jackfruit is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps protect the colon mucous membrane by binding to and eliminating cancer-causing chemicals from the colon.
  • Fresh fruit has small but significant amounts of vitamin-A, and flavonoid pigments such as carotene-ß, xanthin, lutein and cryptoxanthin-ß. Together, these compounds play vital roles in antioxidant and vision functions. Vitamin A is also required for maintaining integrity of mucusa and skin. Consumption of natural fruits rich in vitamin-A, and carotenes has been found to protect from lung and oral cavity cancers.
  • Jackfruit is a good source of antioxidant vitamin-C, provides about 13.7 mg or 23% of RDA. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.
  • It is one of the rare fruits that is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6 (pyridoxine), niacin, riboflavin, and folic acid.
  • Further, fresh fruit is a good source of potassium, magnesium, manganese, and iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Raspberry nutrition facts

Thursday, April 28th, 2016

Raspberry has conical shape, weighs about 2-4 g and contains 80-100 drupelets arranged in concentric whorls. While the most common type of raspberry (Rubus idaeus) is red-pink in color, hybrids actually come in a range of colors including black, purple, orange, yellow and white.

Health benefits of raspberries

  • Delicious raspberries are low in calories and fats. Nonetheless, they are rich source of dietary fiber, and antioxidants. 100 g berries hold just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).
  • Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that the antioxidant compounds in these berries play potential role against cancer, aging, inflammation, and neuro-degenerative diseases.
  • Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol carries just 9.6 calories as compared to 15 calories of sugar. Xylitol absorbed into the blood more slowly in the intestines than simple sugar and does not contribute to high glycemic index. It thus, can be helpful in diabetics to regulate wide fluctuations of blood sugar levels.
  • Fresh raspberries are an excellent sources of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
  • Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, it is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene, albeit in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 µmol TE per 100 grams, crediting it among the top-ranked ORAC fruits.
  • They contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is utilized by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
  • They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.

Quince fruit nutrition facts

Wednesday, April 27th, 2016

Quince fruit weighs about 250-750 g or more in some varieties. Inside, its flesh is light yellow, gritty and has multiple seeds concentrated at its center as in apples. Raw quince has intense fruity aroma and together with its bright yellow color instantly attracts the fruit lover’s attention. However, raw fruits, even after ripen, generally astringent and tart.

Health benefits of quince

  • Quince is low calorie fruit. 100 g fresh raw fruit provides 57 calories. In addition, it composes several vital poly-phenolic antioxidants than apples & pears. The fruit is a storehouse of phyto-nutrients such as dietary fiber, minerals, and vitamins.
  • Quince flesh along with its peel contains good amounts of fiber. Further, its gritty granules in the pulp composed of astringent compounds known as tannins namely, catechin and epicatechin. They bind to cancer-causing toxins and chemicals in the colon, and thereby protecting its mucous membrane from inflammatory bowel disease (IBD), cancers, and diverticulitis. In addition, it helps reduce body weight and blood LDL cholesterol levels.
  • It has several phenolic compounds such as caffeoylquinic acid, procyanidin-B2, oligomeric procyanidin, polymeric procyanidin etc., and essential oils like furfural, limonene, linalol, vomifoliol, toluene, ß-ionone, a-terpineol, etc. Together; these compounds give quince its unique fragrance.
  • Ripe quince fruit has good concentration of vitamin C. 100 g fruit provides 15 mg or 25% of RDA of vitamin-C. Fruits rich in this vitamin help remove harmful oxygen-free radicals from the body. Vitamin C helps boost immunity, reduce viral episodes and inflammatory conditions.
  • It is a good source of minerals such as copper (130 µg or 14% of RDA), iron, potassium, and magnesium as well as B-complex vitamins such as thiamin, riboflavin and pyridoxine (vitamin B-6).
  • Although not well documented, quince fruit, like pears, has anti-allergenic and anti-inflammatory properties. The fruit as well its seed’s extraction suggested in the treatment of cystitis, atopic dermatitis, recommended by health practitioners as a safe alternative in the preparation of food products for allergic people.

Peaches nutrition facts

Tuesday, April 26th, 2016

Health benefits of Peaches

  • Wonderfully delicious peaches are low in calories (100 g just provide 39 calories), and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals, and vitamins.
  • The total measured anti-oxidant strength (ORAC value) of 100 g peach fruit is 1814 TE (Trolex equivalents).
  • Fresh peaches are a moderate source of antioxidant, vitamin-C. Vitamin-C has anti-oxidant effects and is required for connective tissue synthesis inside the human body. Consumption of foods rich in vitamin C helps develop resistance against infectious agents, and help scavenges harmful free radicals.
  • Fresh fruits are also a moderate source of vitamin-A and ß-carotene. ß-carotene is a pro-vitamin, which converts into vitamin A inside the body. Vitamin A is essential for night vision. It is also essential for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.
  • They are rich in many vital minerals such as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
  • Peaches contain health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Pineapple nutrition facts

Saturday, April 23rd, 2016

 

Pineapple is a tropical, perennial, drought-tolerant plant. it grows up to 5-8 ft in height and spreads around about 3-4 feet radius cover. It is essentially a short, stout stem with a rosette of waxy long, needle-tipped leaves.

The plant bears several long, oval to cylindrical fruits during each season from March until June.

The ananas fruit is described as compound (multiple) type of fruit that develops from many small fruitlets fused together around central core. Its pulp is juicy and fleshy with the stem serving as a supporting fibrous core. The outer skin features rough, tough, and scaly rind. The color in the ripe fruits may be yellow, orange-yellow or reddish. Internally, its juicy flesh may range from creamy white to yellow and has a mix of sweet and tart taste with rich flavor. Each fruit measures up to 12 inches in length and weighs 1 to 8 pounds or more.

 

Health benefits of Pineapple fruit

  • Fresh pineapple is low in calories. Nonetheless, it is a storehouse for several unique health promoting compounds, minerals and vitamins that are essential for optimum health.
  • 100 g fruit provides just about 50 calories equivalent to that of apples. Its flesh contains no saturated fats or cholesterol; however, it is rich source of soluble and insoluble dietary fiber like pectin.
  • Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
  • Fresh pineapple is an excellent source of antioxidant vitamin; vitamin C. 100 g fruit contains 47.8 or 80% of this vitamin. Vitamin C is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
  • It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucusa, skin and is essential for vision. Studies suggests that consumption of natural fruits rich in flavonoids helps the human body to protect from lung and oral cavity cancers.
  • In addition, ananas fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

Watermelon nutrition facts

Friday, April 22nd, 2016

 

Watermelon has neutral flavor, and its taste somewhat described as plain-sweet water (light sugar syrup). Its flesh is soft yet crunchy unlike soft, creamy texture of muskmelons.

Varieties of watermelon-fruits are cultivated world over, featuring variation in their size, shape, and color of the flesh (red, orange, and yellow).

 

Health benefits of watermelon

  • Rich in electrolytes and water content, melons are nature’s gift to beat tropical summer thirst.
  • Watermelons are very low in calories (just 30 calories per 100 g) and carry minimal fats. Nonetheless, they plentiful in numerous health promoting phyto-nutrients and anti-oxidants essential for optimum health.
  • Watermelon is an excellent source of Vitamin-A, which is a powerful natural anti-oxidant. 100 g fresh fruit provides 569 mg or 19% of daily-required levels of this vitamin. It is one of essential vitamin for vision and immunity. Vitamin-A is also required for maintaining healthy mucusa and skin. Consumption of natural fruits rich in vitamin-A is known to protect from lung and oral cavity cancers.
  • It is also rich in anti-oxidant flavonoids like lycopene,lutein, zeaxanthin and cryptoxanthin. These antioxidants have been found to offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers. Phyto-chemicals present in watermelon like lycopene and carotenoids have the ability to help protect cells and other structures in the body from oxygen-free radicals.
  • Watermelon is an excellent source of carotenoid pigment, lycopene and indeed, superior to raw red tomato. 100 g of fresh melon provides 4532 µg lycopene, whereas this value only 2573 µg for tomatoes. Studies suggest that lycopene offer certain protection to skin against harmful UV rays.
  • Watermelon fruit is a good source of potassium; Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. It, thus, offers protection against stroke and coronary heart diseases.
  • Furthermore, it contains a good amount of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), vitamin-C, and manganese. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • Total measured antioxidant strength (ORAC value) of watermelon is 142 µmol TE/100 g.

Mulberries nutrition facts

Thursday, April 21st, 2016

 

Three species have been recognized for their economic importance.

  • White mulberry (Morus alba) is native to eastern and central China.
  • Red or American mulberry (Morus rubra) is native to eastern United States.
  • Black mulberry (Morus nigra) is native to western Asia.

Mulberries are large, deciduous trees native to the warm, temperate, and subtropical regions of Asia, Africa, and the Americas. Technically, mulberry fruit is an aggregation of small fruits arranged concentrically around the central axis as in blackberry or loganberries. Each fruit measures 2-5 cm in length. In most species, mulberries are purple-red when ripen; however, they can be white, red, purple or multiple variegated colors in the same fruit.

 

Health benefits of mulberries

  • Delicious, fleshy, succulent mulberries are less in calories (just 43 calories per 100 g). They compose of health promoting phyto-nutrient compounds like polyphenol pigment antioxidants, minerals, and vitamins that are essential for optimum health.
  • Mulberries have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of berries have potential health effects against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.
  • The berries contain resveratrol, another polyphenol flavonoid antioxidant. Resveratrol protects against stroke risk by altering molecular mechanisms in the blood vessels; reducing their susceptibility to damage through reduced activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) but potentiating production of the vasodilator hormone, nitric oxide.
  • In addition, these berries are an excellent sources of vitamin-C (36.4 mg per 100, about 61% of RDI), which is also a powerful natural antioxidant. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
  • Further, the berries also contain small amounts of vitamin A, and vitamin E, in addition to the above-mentioned antioxidants. Consumption of mulberry provides another group of health promoting flavonoid polyphenolic antioxidants such as lutein, zea-xanthin, ß-carotene and a-carotene in small but notably significant amounts. Altogether, these compounds help act as protect from harmful effects of oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid selectively concentrates into the retinal macula lutea, where it thought to provide antioxidant functions and protects the retina from the harmful ultraviolet rays through light-filtering actions.
  • Mulberries are an excellent source of iron, which is a rare feature among berries, contain 1.85 mg/100 g of fruits (about 23% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
  • They also good source of minerals like potassium, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
  • They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.

Tangerines nutrition facts

Wednesday, April 20th, 2016

Health benefits of tangerines

  • As in oranges, Tangerines too are very low (53 calories/100 g) in calories. Nevertheless, they are valuable sources of flavonoid anti-oxidants like naringenin, naringin, hesperetin, vitamin A, carotenes, xanthins and luteins; in fact, several times higher than in the oranges.
  • In addition, the citrus fruits are very rich sources of vitamin-C (ascorbic acid), a water-soluble vitamin. Vitamin-C is one of the powerful natural anti-oxidant, which play vital role in collagen synthesis, wound healing, anti-viral, anti-cancer activity, and help prevent from neuro-degenerative diseases, arthritis, and cold/fever…etc., by removing oxidant-free radicals from the body. Vitamin C helps absorb iron in the food by reducing ferrous form of the iron elements to easily absorbing ferric form inside the gut.
  • Further, they contain natural soluble and insoluble fiber like hemi-cellulose, pectin…etc., which prevents cholesterol absorption in the gut. Adequate fiber in the food aids in smooth bowel movements by acting as a laxative.

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established fact that citrus fruits, especially oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants; soluble and insoluble dietary fibers play a vital role in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

Star fruit (carambola) nutrition facts

Tuesday, April 19th, 2016

Health benefits of star fruit

  • Star fruit is one of very low calorie exotic fruits. 100 g fruit just provides 31 calories, which is much lower than for any other popular tropical fruits. Nonetheless, it has an impressive list of essential nutrients, antioxidants, and vitamins required for well-being.
  • The fruit along with its waxy peel provides a good amount of dietary fiber. Fiber helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer-causing chemicals in the colon.
  • Star fruit contains good quantities of vitamin-C. Vitamin C is a powerful natural antioxidant. 100 g of fresh fruit provides 34.7 mg or 57% of daily-required levels of vitamin C. In general, consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Star fruit is rich in antioxidant phyto-nutrient polyphenolic flavonoids. Some of the important flavonoids present are quercetin, epicatechin, and gallic acid. Total polyphenol contents (Folin assay) in this fruit is 143 mg/100 g. Altogether, these compounds help protect from deleterious effects of oxygen derived free radicals by warding them off the body.
  • In addition, it is a good source of B-complex vitamins such as folates, riboflavin, 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 body.
  • It also carry small amount of minerals and electrolytes like potassium, phosphorus, and zinc and iron. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, it counters bad influences of sodium.

 

Medicinal uses

Star fruit and its juice is often recommended in many folk medicine in Brazil as a diuretic (to increase urine output), expectorant, and to suppress cough.

Persimmon fruit nutrition facts

Monday, April 18th, 2016

Health benefits of persimmon fruit

  • Persimmon fruit is moderately high in calories (provides 70 calories/100 g) but very low in fats. Its smooth textured flesh is a very good source of dietary fiber. 100 g of fresh fruit holds 3.6 g or 9.5% of recommended daily intake of soluble and insoluble fiber.
  • Persimmons contain health benefiting flavonoid poly-phenolic anti-oxidants such as catechins and gallocatechins in addition to having an important anti-tumor compound, betulinic acid. Catechins found to have anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels) properties.
  • Some of other anti-oxidant compounds found abundantly in this fruit are vitamin-A, beta-carotene, lycopene, lutein, zea-xanthin and cryptoxanthin. Together, these compounds work as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. It, thus, helps prevent “Age-related macular related macular disease”(ARMD) in the elderly.
  • Persimmons are also a very good source of vitamin-C, another powerful antioxidant (especially native Chinese and American persimmons; provide 80% of DRI). Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
  • It is good in many valuable B-complex vitamins such as folic acid, pyridoxine (vitamin B-6), thiamin…etc. These vitamins act as co-factors for numerous metabolic enzymatic functions in the body.
  • Fresh and dry Persimmon fruits also contain healthy amounts of minerals like potassium, manganese (15% of DRI), copper (12% of DRI), and phosphorus. Manganese is a co-factor for the enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese, and zinc). Copper is also required for the production of red blood cells.

Passion fruit nutrition facts

Saturday, April 16th, 2016

Health benefits of passion fruit

  • Delicious, passion fruit is rich source of antioxidants, minerals, vitamins, and fiber. 100 g fruit contains about 97 calories.
  • The fruit is a very good source of dietary fiber. 100 g fruit pulp contains 10.4 g or 27% of fiber. Good fiber in the diet helps remove cholesterol from the body. Being a good bulk laxative, it also helps protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon and wiping off cancer-causing toxic substances from the colon.
  • Passion fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals.
  • The fruit carry very good levels of vitamin-A (provides about 1274 IU per 100 g), and flavonoid antioxidants such as ß-carotene and cryptoxanthin-ß. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight.
  • Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and flavonoids may helps to protect from lung and oral cavity cancers.
  • Fresh granadilla is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium. Potassium is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.
  • Furthermore, granadilla is a very good source of minerals. Iron, copper, magnesium and phosphorus are present in adequate amounts in the fruit.

Mangosteen nutrition facts

Friday, April 15th, 2016

Health benefits of mangosteen

  • Delicious and juicy, mangosteen is one of the popular tropical fruits. It comprises of an impressive list of essential nutrients which are required for normal growth and development and overall nutritional well-being.
  • It is moderately low in calories (63 calories per 100 g) and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber (100 g provides about 13% of RDA).
  • Mangosteen is good source of vitamin C and provides about 12% of RDA per 100 g. Vitamin-C is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin-C helps human body develop resistance against viral-flu and help scavenge harmful, pro-inflammatory free-radicals.
  • Fresh fruit is a moderate source of B-complex vitamins such as thiamin, niacin and folates. These vitamins are acting as cofactors the help body metabolize carbohydrates, protein, and fats.
  • Further, it also contains a very good amount of minerals like copper, manganese and magnesium. Potassium is an important component of cell and body fluids and helps control heart rate, and blood pressure, thus, it offers protection against stroke and coronary heart diseases.

Lychee fruit nutrition facts

Wednesday, April 13th, 2016

 

Health benefits of Lychee

  • Lychee fruit contains 66 calories per 100 g, comparable to that in the table-grapes. It has no saturated fats or cholesterol, but composes of good amounts of dietary fiber, vitamins, and antioxidants.
  • Research studies suggest that oligonol, a low molecular weight polyphenol, is found abundantly in lychee fruit. Oligonol is thought to have anti-oxidant and anti-influenza virus actions. In addition, it helps improve blood flow to organs, reduce weight, and protect skin from harmful UV rays. (Takuya Sakurai (Kyorin University, Japan), Biosci. Biotechnol. Biochem., 72(2), 463-476, 2008).
  • Litchi, like citrus fruits, is an excellent source of vitamin C; 100 g fresh fruits provide 71.5 mg or 119% of daily-recommended value. Studies suggest that consumption of fruits rich in vitamin C helps human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
  • Further, it is a very good source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are essential since they function by acting as co-factors to help the body metabolize carbohydrates, protein, and fats.
  • Litchi also carries a very good amount of minerals like potassium and copper. Potassium is an important component of cell and body fluids help control heart rate and blood pressure; thus, it offers protection against stroke and coronary heart diseases. Copper is required in the production of red blood cells.

Loquat fruit nutrition facts

Tuesday, April 12th, 2016

Health benefits of Loquat fruit

  • Delicious, loquats carry lower calories; provide just 47 calories per 100 g. Nonetheless, they are rich in insoluble dietary fiber, pectin. Pectin holds back moisture inside the colon, and thus functions as bulk laxative. This way, it helps protect the colon mucous membrane by decreasing exposure time to toxic substances as well as binding to cancer-causing chemicals in the colon.
  • Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon throggh binding bile acids, resulting in its excretion from the body.
  • Loquat fruit is an excellent source of vitamin-A (provides about 1528 IU or 51% of daily recommended levels of this vitamin per 100g), and phenolic flavonoid antioxidants such as chlorogenic acid, neo-chlorogenic acid, hydroxybenzoic acid, feruloylquinic acid, protocatechuic acid, epicatechin, coumaric acids and ferulic acid. Ripe fruits have more chlorogenic acid concentrations.
  • Vitamin A maintains integrity of mucus membranes, and skin. Lab studies have suggests that consumption of natural fruits rich in vitamin-A, and flavonoids may offer protection from lung and oral cavity cancers.
  • Fresh fruit is good in potassium and some B-complex vitamins such as folates, vitamin B-6 and niacin and contain small amounts of vitamin-C. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure.
  • Furthermore, the fruit is also a good source of iron, copper, calcium, manganese, and other minerals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for as a cofactor in cellular oxidation as well in red blood cell formation.

Kumquat fruit nutrition facts

Monday, April 11th, 2016

Health benefits of kumquat fruit

  • Kumquat has calorific value equivalent to that of grapes. 100 g of fresh fruits provide only 71 calories. Nonetheless, they are one of the incredible sources of health-benefiting phyto-nutrients such as dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely to overall wellness.
  • Kumquat is eaten along with its peel, a unique feature that differentiates it from other citrus family fruits. Its peel is rich in many essential oils, anti-oxidants, and fiber. 100 g whole kumquats provide 6.7 g or 17% of daily-recommended levels of fiber that is composed of tannins, pectin, hemi-cellulose, and other non-starch polysaccharides (NSP).
  • Fresh kumquats are packed with numerous health benefiting poly-phenolic flavonoid anti-oxidants such as carotenes, lutein, zea-xanthin, tannins…etc. Kumquat peel composes many important essential oils, including limonene, pinene, a-bergamotene, caryophyllene, a-humulene, and a-muurolene. Together, these compounds impart special citrus aroma to the fruit.
  • Further, fresh fruits contain adequate levels of some of the anti-oxidant vitamins such as vitamin A, C and E. Altogether, these phyto-chemical compounds in kumquat fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections.
  • As in oranges, kumquats also very rich in vitamin C. 100 g fruit provides 47.9 or 73% of RDA (Recommended daily allowances). Vitamin-C is one of the powerful natural anti-oxidant which has many essential biological roles to play such as collagen synthesis and wound healing. This vitamin has anti-viral and anti-cancer activities, and helps prevent neuro-degenerative diseases, arthritis, diabetes…etc by removing oxidant free-radicals from the body. Furthermore, vitamin C felicitates iron absorption in the food.
  • Kumquat has good levels of B-complex group of vitamins such as thiamin, niacin, pyridoxine, folates, and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, protein, and fats.
  • In addition, kumquats are a modest source of minerals like calcium, copper, potassium, manganese, iron, selenium, and zinc. Calicum is the chief element required for bone and teeth formation. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.

Gooseberries nutrition facts

Saturday, April 9th, 2016

Health benefits of gooseberries

  • Gooseberries are low in calories; 100 g of fresh berries hold just 44 calories. As in blackcurrants, they too have significantly high amounts of phenolic phytochemicals, especially flavones and anthocyanins. Both of these compounds have been found to have numerous health-benefiting effects against cancer, aging, inflammation, and neurological diseases.
  • They moderately good in anti-oxidant values. At 3277 umol TE/100g, gooseberries have oxygen radical absorbance capacity (ORAC) value, which can be comparable to that of red currants (3387umol TE/100g).
  • The berries are a moderate source of vitamin-C. 100 g of fresh berries provide 27.7 mcg or 46% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin-C helps body develop immunity against infectious agents, and help scavenge harmful oxygen free radicals from the body.
  • They carry a small amount of vitamin-A. 100 g berries has 290 IU or 10 % of RDA of this vitamin. Vitamin A is required for maintaining integrity of mucusa and skin and essential component of visual cycle. In addition, consumption of natural fruits rich in vitamins and flavonoid anti-oxidants has been found to protect from lung and oral cavity cancers.
  • Fresh berries contain small amounts of essential vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B5), folates, and thiamin (vitamin B-1). Some of these vitamins are essential in the sense that the body requires them for metabolism from external sources to replenish.
  • Furthermore, gooseberries contain moderate levels of minerals such as copper, calcium, phosphorus, manganese, magnesium, and potassium.
  • Indian gooseberries (amla) are exceptionally rich in vitamin C. 100 g of amla carry astoundingly 445 mg of vitamin-C. However, their much of anti-oxidant properties come from other anti-oxidant compounds in them like tannins (emblicanin, punigluconin, pedunculagin etc).

Cranberries nutrition facts

Friday, April 8th, 2016

Health benefits of Cranberries

  • Delicious, tart cranberries hold significantly high amounts of phenolic flavonoid phytochemicals called pro-anthocyanidins (PAC’s). Scientific studies have shown that consumption of berries have potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.
  • Antioxidant compounds in cranberries such as oligomeric proanthocyanidins (OPC’s), anthocyanidin flavonoids, cyanidin, peonidin and quercetin may prevent cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. Further, these compounds help the human body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.
  • Research studies show that cranberry juice consumption offers protection against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial-attachment to the bladder and urethra.
  • Consumption of cranberries turns urine acidic. This, together with the inhibition of bacterial adhesion property of cranberry juice, helps prevent the formation of alkaline (calcium ammonium phosphate) stones in the urinary tract by working against proteus bacterial-infections.
  • Further, the berries prevent plaque formation on the tooth enamel by interfering with the ability of another gram-negative bacterium, Streptococcus mutans, to stick to the surface. It thus helps prevent development of cavities in a way similar to preventing urinary tract infections.
  • In addition, the berries are also good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein, zea-xanthin, and folate and minerals like potassium, and manganese.
  • Oxygen Radical Absorbance Capacity or ORAC (measurement of antioxidant strength of food items) demonstrates cranberry at an ORAC score of 9584 µmol TE units per 100 g, one of the highest in the category of edible berries.

Cherimoya fruit nutrition facts

Thursday, April 7th, 2016

Health benefits of cherimoya

  • Very sweet and pleasant flavor annonas contain an impressive list of essential nutrients, vitamins, anti-oxidants and minerals.
  • The fruit has calories equivalent to that of mangoes. 100 g of fresh fruit pulp provide about 75 calories. It however, contain no saturated fats or cholesterol. The fruit characteristically is a good source of soluble dietary fiber (3 g% or 8% of RDA) which helps lower absorption of cholesterol in the gut. The fiber also helps protect the mucousa of the colon from exposure to toxic substances by binding cancer-causing chemicals to it.
  • Cherimoya contains several poly-phenolic antioxidants. Among them, the most prominent in annona family fruits are Annonaceous acetogenins. Acetogenin compounds such as asimicin, bullatacinare…etc are powerful cytotoxins and have been found to have anti-cancer, anti-malarial, and anti-helminthes properties.
  • It is very good in vitamin-C. Vitamin C is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • In addition, cherimoya fruit is a good source of B-complex vitamins, especially vitamin B-6 (pyridoxine). 100 g fresh fruit provides 0.257 mg or 20% of daily-recommended levels. Pyridoxine helps keep-up GABA neuro chemical in the brain. High GABA levels calm down nervous irritability, tension, and headache ailments.
  • Further, it has a well balanced sodium-potassium ratio. A good potassium level in the body helps control heart rate and blood pressure, and thus, counters bad influences of sodium. It also contains more minerals weight per weight than many common fruits like apples, being rich in copper, magnesium, iron and manganese.