Fruit, anyone?
In this article we shall present nutritional and dietary properties of common fruit types.
| Fruit | Nutritional notes | Dietary notes |
| Apples | Apples are rich in pectin, a soluble fiber, which helps the body to eliminate cholesterol and also protects against environmental toxins. Research has shown that 2 apples a day can lower cholesterol by up to 10%. Apples also contain malic acid which helps to treat rich fatty foods.
Apples are also a good source of vitamin C. Apples are good for anyone suffering from arithitis or rheumatism. |
50 calories per average apple. |
| Banana | Bananas are highly nutritious. They are very high in potassium and rich in vitamin B6, folic acid and soluble fiber. Bananas are good for raised cholesterol and cramps (especially PMS). They are best eaten ripe when the skin turns a speckled brown. | 1 average banana = 95 calories |
| Blackberry | Blackberries are rich in vitamin C which helps protect against infections and cancers. Also, they are an excellent source of vitamin E which is beneficial for the heart and circulatory problems. In addition they contain the soluble fiber pectin which helps to eliminate cholesterol, and protects against environmental toxins. They are a good source of potassium. | 1 cup = 75 calories |
| Blackcurrant | Blackcurrants are one of the richest sources of vitamin C - weight for weight they contain four times as much as oranges. Blackcurrants are also a rich source of potassium but very little sodium which makes them beneficial in the treatment of high blood pressure and water retention. Their skins contain anthocyanosides an anti-bacterial pigment which is good for sore throats. | 4 oz/100g = 30 calories |
| Blueberry | Blueberries contain anthocyanosides, an anti-bacterial pigment which has a beneficial effect on blood vessels and the treatment of varicose veins. Blueberries contain modest amounts of vitamin C and some beta-carotene, vitamin B1 and potassium. Blueberries are also useful in the treatment of cystitis and other urinary infections. |
1 pint = 225 calories |
| Cranberry | Research published in the Journal of the American Medical Association confirms the strongly beneficial effect which cranberry juice has on cystitis and other urinary infections. One glass of cranberry juice a day appears to keep most suffers infection free. Cranberries are boost the immune system and protect against other infections. When buying cranberry juice, avoid brands with added sugar and calories. |
1 cup berries = 46 calories |
| Grapefruit | All citrus fruits are rich in vitamin C as well as other micro-nutrients, certain phyto-chemicals and fiber. Citrus fruits also protect against infection and cancer. They are an essential element in any healthy diet. Grapefruit is high in vitamin C, potassium, several carotenoids including beta-carotene. The white pith contains pectin and bioflavonoids which makes grapefruits an excellent antioxidant food. |
1 large grapefruit = 35 calories 1 cup canned sections with juice = 75 calories |
| Grapes | Grapes are rich in anthocyanins, flavones, geraniol, linalol, nerol and tannins. Experts believe these compounds protect against cancer. In addition, red grapes contain resveratrol which is believed to help reduce cholesterol and protect the heart. Grapes also contain some potassium. Grapes are also beneficial for cleansing and detoxing the system. | 1 cup grapes = 114 calories |
| Kiwi | Kiwifruit is rich in vitamin C and fiber with modest amounts of potassium. Kiwifruit also contain actinidin, an enzyme which assists digestion. Kiwifruit is good for the immune system, blood pressure and the heart. | 1 large fruit = 55 calories |
| Lemon | All citrus fruits are rich in vitamin C as well as other micro-nutrients, certain phyto-chemicals and fiber. Citrus fruits also protect against infection and cancer. They are an essential element in any healthy diet. Lemons contain vitamin C, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Although too acidic to eat raw the use of lemons in cooking is highly recommended. In addition, lemon juice, diluted half and half with hot water, is highly anti-bacterial and makes a highly effective gargle or mouth wash for mouth ulcers and sore throats. Pure lemon juice may also be applied directly to spots or cold sores. |
20 calories per average lemon |
| Mango | Mangos are rich in vitamin A, vitamin C, vitamin E and fiber. They also contain useful amounts of iron, nicotinic acid and potassium. Mangos are good for the immune system and help protect against cancer. | 1 average fruit, flesh only = 130 calories |
| Nectarine& Peach | Both nectarines and peaches are good sources of vitamin C and also contain modest amounts of beta-carotene. | 60 calories per average fruit |
| Orange | All citrus fruits are rich in vitamin C as well as other micro-nutrients, certain phyto-chemicals and fiber. Citrus fruits also protect against infection and cancer. They are an essential element in any healthy diet. Oranges are rich in vitamin C, beta-carotene and bioflavonoids (in the white pith). Pure orange juice does not contain fiber and (weight for weight) is higher in calories than fresh oranges. Even so it is exceptionally nutritious. 12 fl oz of orange juice contains approximately 110% of the recommended dietary allowance (RDA) of vitamin C, plus vitamin A, vitamin B1, vitamin B6, calcium, folic acid, iron, magnesium and potassium. |
60 calories per average fruit |
| Pear | Pears are rich in pectin, a soluble fiber, which helps the body to eliminate cholesterol and also protects against environmental toxins. Pears are also a good source of potassium. Dried pears contain protein, iron, vitamin A, vitamin C and fiber. |
60 calories per average pear |
| Pineapple | Pineapple is high in fiber and contains modest amounts of vitamin C, potassium and a unique digestive enzyme called bromelain. In addition, pineapple contains other micro-nutrients which some experts believe help protect against cancer and also disperse blood clots for increased heart protection. | 1 cup diced fresh pineapple = 76 calories |
| Plum | Plums are a good source of potassium. They also contain some vitamin A and vitamin E. They are considered to be good for the circulation and help combat fluid retention. | 20 calories per average plum |
| Raspberry | Raspberries are an excellent source of vitamin C, the antioxidant vitamin, and a good source of the soluble fiber pectin which helps the body to eliminate cholesterol and environmental toxins. Raspberries also contain calcium, iron, magnesium and potassium, and are good for the digestion, from mouth to colon. |
1 cup = 60 calories |
| Redcurrant | Redcurrants contain vitamin C, iron, potassium and fiber. They are good for the immune system and the antiseptic properties of redcurrant jelly make it an effective treatment of minor burns - after cooling the affected area with cold water. | 4oz/100g = 25 calories |
| Strawberry | Strawberries are rich in vitamin C and contain modest amounts of iron. This combination makes strawberries especially useful in the treatment of anemia and fatigue. Strawberries also contain the soluble fiber pectin which helps eliminate cholesterol as well as environmental toxins. One of the healthiest fruits you can eat. |
1 cup = 45 calories |
| Tangerine | All citrus fruits are rich in vitamin C as well as other micro-nutrients, certain phyto-chemicals and fiber. Citrus fruits also protect against infection and cancer. They are an essential element in any healthy diet. Tangerines are a good source of vitamin C, folate and beta-carotene. They also contain some potassium, magnesium and vitamins B1, B2 & B3. |
1 Large fruit = 43 calories |
Source: www.annecollins.com