Benefits of eating fruits Everyday (six healthy fruits and thier properties)
As one of the most cultivated and consumed fruits in the
world, apples are continuously being praised as a "miracle food".
In fact, apples were ranked first in Medical News Today's
featured article about the top 10 healthy foods.
Apples are extremely rich in important antioxidants,
flavonoids, and dietary fiber.
The phytonutrients and antioxidants in apples may help
reduce the risk of developing cancer, hypertension, diabetes, and heart
disease.
This article provides a nutritional profile of the fruit and
its possible health benefits. It also discusses the possible risks and
precautions and some frequently asked questions.
Possible health benefits of apples
A collection of research studies suggests that apples may
well be one of the most healthy foods for you to include in your daily diet.
Let's take a look at the studies and the possible health benefits suggested by
them:
mproving neurological health
A 2006 study published in the journal Experimental Biology
and Medicine found that quercetin (one of the antioxidants found abundantly in
apples) was one of two compounds that helped to reduce cellular death that is
caused by oxidation and inflammation of neurons.
It should be noted that both studies were funded by
unrestricted grants provided by the U.S. Apple Association and Apple Products
Research and Education Council.
Nutritional profile of apples
Apples
Apples contain almost no fat, sodium or cholesterol.
Apples deserve to be called "nutritional
powerhouses". They contain the following important nutrients:
Vitamin C - a powerful natural antioxidant capable of
blocking some of the damage caused by free radicals, as well as boosting the
body's resistance against infectious agents, according to the University of
Maryland Medical Center.1
B-complex vitamins (riboflavin, thiamin, and vitamin B-6) -
these vitamins are key in maintaining red blood cells and the nervous system in
good health.
Dietary fiber - the British National Health Service2 says
that a diet high in fiber can help prevent the development of certain diseases
and may help prevent the amount of bad cholesterol in your blood from rising.
Phytonutrients - apples are rich in polyphenolic
compounds". These phytonutrients help protect the body from the
detrimental effects of free radicals.3
Minerals such as calcium, potassium, and phosphorus.
Apples, with skin (edible parts) nutritional value per 100
grams
Energy - 52 kcal Carbohydrates
- 13.81 g
Fat - 0.17 g Protein
- 0.26 g
Water - 85.56 g Sodium
- 1 mg
Beta-carotene - 27 μg Lutein
and zeaxanthin - 29 μg
Thiamin (vitamin B1) - 0.017 mg Vitamin A equiv - 3 μg
Folate (vitamin B9) - 3 μg Vitamin
C - 4.6 mg
Vitamin E - 0.18 mg Vitamin
K - 2.2 μg
Calcium - 6 mg Iron -
0.12 mg
Magnesium - 5 mg Manganese
- 0.035 mg
Phosphorus - 11 mg Potassium
- 107 mg
Note: the average size of an apple is 150 grams
Source: USDA
Apples - three frequently asked questions
Should I eat the apple peel? - Most of the fiber and
antioxidants are in the peel, says Dianne Hyson, Ph.D., R.D.6, a research
dietitian at UC Davis in the Department of Internal Medicine.
What about pesticides on the peel? - Dr. Hyson says
"Despite public misperceptions, laboratories have consistently found very
low levels - if any - of pesticide residues on the skin of apples."
Papaya, also known as papaw and pawpaw around the world, is
a rich source of antioxidants, phytonutrients, vitamins, minerals and special
digestive enzymes that have a remarkable effect both internally and externally.
If you’d like to improve your skin, relieve digestion
problems, protect your eyes and heart and possibly lower your risk of many
diseases like cancer, then consider the many health benefits of eating papaya.
1. Skin Protection
Ripe papaya is a beneficial source of antioxidant vitamin C,
vitamin E and carotenoids like beta-carotene and lycopene. The high levels of
these valuable nutrients can help protect your skin against free radicals known
to cause damage that leads to wrinkles and other visible signs of aging.
The enzyme papain in the flesh and skin of papaya fruit
actually breaks down dead skin cells and helps promote skin renewal when used
topically on the face or body.
Papaya facial treatments like this are a popular way to
improve your skin’s texture, elasticity and appearance. They may also help with
wound healing and burns and even assist in the treatment of skin problems like
acne, blemishes and age spots.
2. Papaya is Good for Your Eyes
Alongside their antioxidant properties, carotenoids like the
beta-carotene found in papaya can be converted into vitamin A, particularly
important for healthy eyes and vision.
Papaya also contains good levels of two special compounds
called lutein and zeaxanthin. Known as xanthophylls, these phytonutrients are
concentrated by your body in the macular region of your eyes.
Here they provide protection against both UV and high energy
blue light that can damage our eye’s retinas and are involved in fine detail
perception.
Research suggests a good intake of both zeaxanthin and
lutein can significantly reduce your risk of developing age-related macular
degeneration (ARMD), the most common cause of blindness in America.
Health Benefits of Pawpaw The high levels of lutein and
zeaxanthin in foods like papaya may also protect against developing cataracts,
glaucoma, and other chronic eye diseases. Other good sources of lutein and
zeaxanthin are pumpkins, spinach, broccoli and the yolks from free range eggs.
Many people also report an improvement in visual acuity and
color perception with high doses of lutein and zeaxanthin in supplements
derived from natural sources.
If you rely heavily on your eyes for long periods,
particularly for detecting fine details like reading the words on a computer
screen all day long, then an extra daily intake of lutein and particularly
zeaxanthin may help significantly.
While I eat a lot of xanthophyll rich foods, I’ve still
personally noticed much less eye strain when working for long periods on my
laptop since I started taking these high strength zeaxanthin, lutein and
astaxanthin capsules made from marigold flowers.
Ideally, they should be taken with a meal containing healthy
fats to enhance their absorption as well. With breakfast eggs or avocado is a
particularly good time.
3. Papaya for Preventing Heart Disease
The vitamin C and vitamin E in papaya, along with
antioxidants like beta-carotene and lycopene, can help reduce the oxidation of
cholesterol in your arteries and contribute to the fruit’s many health
benefits.
Green papaya enzymesCholesterol oxidation is considered a
dangerous process, potentially leading to arteries blocked with plaque that can
result in heart attacks. Increasing your intake of these antioxidants from
health foods like papaya may help improve blood flow to the heart and reduce
your risk of developing heart disease.
Papaya is also good source of folate which helps control
homocysteine levels in the bloodstream. High levels of homocysteine in the
blood is known to damage blood vessels and is considered another potential
cause of cardiovascular disease.
Additionally, the beneficial fiber in papaya can help lower
undesirable LDL cholesterol levels in the blood by inhibiting its absorption
during digestion. This is yet another way eating this amazing superfood can
help protect us from heart disease and stroke.
4. Improves Digestion
The enzymes in papaya, and especially the green fruit, can
improve digestion by breaking down proteins into their individual amino acids.
Undigested proteins can lead to many health issues, such as gastrointestinal
problems and an overgrowth of flatulence causing bacteria in the colon.
The proteolytic enzyme papain found in papaya is actually so
good at breaking down proteins, it is used as a meat tenderizer commercially.
If you can’t find it fresh, green papaya enzyme rich capsules are convenient to
take with a protein meal. Papaya does make for a great dessert whenever you can
get it though.
There is much more on how the papain in papaya can benefit
your health in the page on how papain enzymes improve digestion.
5. Papaya and Cancer Prevention
The health benefits of papaya can also be valuable for
reducing your risk of developing certain types of cancers.
Obviously seek the advice of a knowledgeable health care
professional when dealing with any serious disease, but also know that
nutritious foods can support your body’s natural defenses and healing.
In the case of papaya, their rich antioxidant content,
particularly lycopene, beta-carotene and another less well known carotenoid
called beta-cryptoxanthin, are especially beneficial in reducing your risk of
developing cancer.
Proteolytic enzymes in papaya can help to break down the
fibrin protein layer of cancer cells that usually surrounds and protects them.
This leaves the cancerous cells more susceptible to your
body’s natural immune response. It is also believed to hinder its growth and
inhibit the cancer from spreading.
Pawpaw fruit also contains compounds called isothiocyanates
that may help prevent cancer by eliminating potential carcinogens from our
bodies and enhancing the action of tumor suppressing proteins. Cruciferous
vegetables like broccoli are an even richer source of isothiocyanates, but
papaya is still a good source.
Recent research has even studied the powerful cancer cell
killing effects of compounds found in papaya leaves. See the page on could
papaya leaf be a cancer treatment for more details on this.
Eating Papaya
Hopefully these 5 papaya health benefits are inspiring
enough to have you wanting to eat it more often. If so, the next page on eating
papaya to improve your health has many ways to include more of this great
tasting and very healthy fruit in your daily meals.
Do you enjoy eating papaya and how do you like to have it? I
personally find it to be both a great breakfast to start the day with and good
for dessert after a big protein meal.
Oranges are full of soluble fiber, which is especially
beneficial for lowering cholesterol levels. Soluble fiber attracts water in
your gut, forming a slow-moving gel. As this gel substance travels through your
intestinal tract, it picks up some of the excess cholesterol compounds and
pushes them out through fecal waste. Your cholesterol levels will go down over
time, decreasing your risk of suffering from heart disease. You need 14 grams
of total fiber for every 1,000 calories, explains the Colorado State University
Extension website. Having an 1,800-calorie-per-day diet means that you need 16
grams of total fiber. A medium, 2 1/2-inch orange has approximately 3 grams of
fiber, more than half of which is soluble fiber.
Optimal Heart Function
Oranges provide potassium, an electrolyte mineral
responsible for normal heart function. Potassium works with other electrolytes,
including calcium, magnesium and sodium, to carefully maintain fluid levels
both in and around cells. Steady fluid balance allows electricity to conduct
through your system, making your heart beat. When potassium levels get too low,
you may develop an abnormal heart rhythm, known as an arrhythmia. You need
4,700 milligrams of daily potassium, according to the Linus Pauling Institute.
A medium, 2 1/2-inch orange offers nearly 240 milligrams of potassium.
Lower Risk of Disease
Oranges, and other citrus fruits, are chock-full of vitamin
C. One of the roles of vitamin C is to protect cells by neutralizing free
radicals. When free radicals build up in your body, they cling to healthy
cells, causing permanent damage. Free radicals cause chronic diseases, like
cancer and heart disease. Getting adequate amount of daily vitamin C reduces
your risk of developing these chronic conditions. Women require 75 milligrams
of daily vitamin C, while men need 90 milligrams, notes the Office of Dietary
Supplements. You'll get more than 50 milligrams from one medium, 2 1/2-inch
orange.
Good Vision
Discover how the “king of fruits” can help you, plus
fascinating trivia and a few mango cautions and concerns.
Health Benefits
1. Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have
been found to protect against colon, breast, leukemia and prostate cancers.
These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic
acid and methyl gallate, as well as the abundant enzymes.
2. Lowers
Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower
serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
3. Clears the Skin:
Can be used both internally and externally for the skin.
Mangos clear clogged pores and eliminate pimples.
4. Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed
daily value of vitamin A, which promotes good eyesight and prevents night
blindness and dry eyes.
5. Alkalizes the
Whole Body:
The tartaric acid, malic acid, and a trace of citric acid
found in the fruit help to maintain the alkali r 6. Helps in Diabetes:
Mango leaves help normalize insulin levels in the
blood. The traditional home remedy
involves boiling leaves in water, soaking through the night and then consuming
the filtered decoction in the morning. Mango fruit also have a relatively low
glycemic index (41-60) so moderate quantities will not spike your sugar levels.
7. Improved Sex:
Mangos are a great source of vitamin E. Even though the
popular connection between sex drive and vitamin E was originally created by a
mistaken generalization on rat studies, further research has shown balanced
proper amounts (as from whole food) does help in this area.
8. Improves Digestion:
Papayas are not the only fruit that contain enzymes for
breaking down protein. There are several fruits, including mangoes, which have
this healthful quality. The fiber in mangos also helps digestion and
elimination.
9. Remedy for Heat Stroke
Juicing the fruit from green mango and mixing with water and
a sweetener helps to cool down the body and prevent harm to the body. From an
ayurvedic viewpoint, the reason people often get diuretic and exhausted when
visiting equatorial climates is because the strong “sun energy” is burning up
your body, particularly the muscles. The
kidneys then become overloaded with the toxins from this process.
10. Boosts Immune System:
The generous amounts of vitamin C and vitamin A in mangoes,
plus 25 different kinds of carotenoids keep your immune system healthy and strong.eserve
of the body.
Nutrition by the Numbers
One cup (225 gms contain) contains the following.
Percentages apply to daily value.
105 calories
76 percent vitamin C (antioxidant and immune booster)
25 percent vitamin A
(antioxidant and vision)
11 percent vitamin B6 plus other B vitamins (hormone
production in brain and heart disease prevention)
9 percent healthy probiotic fiber
9 percent copper (copper is a co-factor for many vital
enzymes plus production of red blood cells)
7 percent potassium (to balance out our high sodium intake)
4 percent magnesium
How to Prepare a Raw Mango Fancy Style
1. Hold the mango on its side and cut down on either side of
the central seed. You will end with two big “halves” plus the central seed.
2. Place each half on the cutting board with peel facing
down and cut the exposed flesh in a horizontal and vertical pattern, taking
care not to cut deep through skin.
3 Then invert the whole half to push out the cubes as shown
in the photo above.
I love Mango Chips
Mangos for the Skin:
Externally:
Just blending up the mango and applying to the face is fast
and easy. Mangos contain beta-carotene, which is converted by your body to
vitamin A. That and vitamin C are crucial to skin self-repair.
Follow this link to see a more complete recipe: Mango Mud
Mask. This has all the benefits of mango plus the exfoliating benefits of
oatmeal and almonds.
For a less serious treatment of this mud mask, you can watch
me making my own at…Randy’s Homemade Mango Mud Mast
Internally:
When eaten, mangos help resolve all skin problems including
pimples. Extract the large pit or seed from green mangoes. You can eat this
seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.
Do Monkeys Know Something We Don’t?
Monkeys choose to eat the seed from the green mango.
Ayurvedic healers suggest that it is the seed that gives the monkey its energy
and powerful strength to jump in the tress.
Cautions:
If you have a latex allergy, a reaction is possible with
mangos and particularly green mangos. This reaction develops because of
anacardic acid.
Mango peel and sap contain urushiol, the chemical in poison
ivy and poison sumac that can cause an allergic reaction in susceptible
individuals.
Vitamin Powerhouse
Pineapples are cholesterol-free and fat-free. One cup of
cubed pineapple contains 80 calories, 2 rams of fiber and 1 gram of protein.
This serving of nutrient-rich fruit also provides you with 40 percent of the
daily value for vitamin C, 10 percent of your thiamine needs, 8 percent of your
vitamin B-6 requirement, 6 percent of the daily value for magnesium, and 4
percent of the recommendations for riboflavin, folate, niacin and iron.
Immune Booster and Disease Fighter
The vitamin C in pineapple may help lower your risk for
heart disease, gout, cancer, lead toxicity, cataracts and stroke. It also
provides a boost to your immune function, helping to shorten the duration of
colds. The vitamin may also help to prevent high blood pressure and diabetes,
according to the Linus Pauling Institute.
More Bang for Your Buck
Pineapple is a nutrient-dense food, rather than an
energy-dense food. This means that it provides a lot of nutritional benefit for
a small amount of calories. Nutrient-dense foods can assist with weight loss.
They help you feel full without adding too many calories, and provide you with
fiber and a number of essential vitamins and minerals.
Limited Bromelain Benefit
Pineapple also contains bromelain, an enzyme that may help
to treat indigestion, wounds, infected sinuses and arthritis. However, the
amount of bromelain in pineapple is not enough to provide medicinal effects,
according to the University of Maryland Medical Center. Most fruits and vegetables are
chock full of vitamins and minerals, and pineapple is no exception. Due to the
abundance of these vitamins and minerals, as well as the presence of bromelain,
an enzyme found in pineapples that may have additional health benefits,
pineapple is a good choice to help you meet the recommended five servings per
day of fruits and vegetables -- whether you choose fresh, frozen or canned
pineapple.
Nutrition Facts
One cup of fresh pineapple chunks provides you with 40
percent of the daily value for vitamin C, 10 percent for thiamin, 8 percent for
vitamin B6, 6 percent for magnesium and 4 percent for folate, iron, riboflavin
and niacin. Pineapple is also a good source for manganese and copper. A cup of
pineapple contains only 80 calories, provides 2 g of fiber and 1 g of protein;
it doesn't contain any fat. Possible Health Benefits
Your body uses the manganese in pineapple for bone health
and energy production. Thiamin also helps with energy production and vitamin C
works as an antioxidant. Bromelain may help reduce the side effects from cancer
treatments, treat diarrhea, reduce inflammation and improve digestion; it may
also help treat burns, according to the American Cancer Society, although more
research is needed to determine its effectiveness for these conditions.
Maximizing Vitamins and Minerals
Fresh pineapple may have slightly more vitamins and minerals
than canned or frozen pineapple. Vitamin C is one example, since processing can
affect nutrient levels and vitamin C is particularly sensitive to these effects.
However, frozen pineapple may be preferable to fresh if the pineapple has not
been picked recently. The longer a fruit or vegetable sits around before being
used, the lower its vitamin and mineral content. Many frozen fruits are frozen
right after harvesting, so they maintain most of their nutrients.
Safety Concerns
Comments
Post a Comment