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Funfani.com - Spreading Fun All Over!LIFE & STYLEHealth, Fitness and NutritionA To Z Information Of Fruits
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dilshad
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« on: February 04, 2012, 04:46:18 AM »


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.
Maximising 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
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dilshad
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« Reply #1 on: February 04, 2012, 04:48:09 AM »


Appricot
 
An apricot, with its fat, juicy, bright-coloured 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.
Maximising 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


« Last Edit: February 04, 2012, 05:22:51 AM by dilshad » Report to moderator   Logged
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« Reply #2 on: February 04, 2012, 04:49:24 AM »


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.
Maximising the benefits fo 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
« Last Edit: February 04, 2012, 05:21:56 AM by dilshad » Report to moderator   Logged
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« Reply #3 on: February 04, 2012, 04:51:18 AM »


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.
Maximising 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
« Last Edit: February 04, 2012, 05:23:48 AM by dilshad » Report to moderator   Logged
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« Reply #4 on: February 04, 2012, 04:51:56 AM »


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.
Maximising 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
« Last Edit: February 04, 2012, 05:24:16 AM by dilshad » Report to moderator   Logged
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« Reply #5 on: February 04, 2012, 04:53:41 AM »


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.
Maximising 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

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« Last Edit: February 04, 2012, 05:41:34 AM by dilshad » Report to moderator   Logged
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