Apple
The proverb "An apple a day keeps the doctor away.", addressing the health effects of the fruit, dates from 19th century Wales. Research suggests that apples may reduce the risk of colon cancer, prostate cancer and lung cancer. Compared to many other fruits and vegetables, apples contain relatively low amounts of vitamin C, but are a rich source of other antioxidant compounds. The fiber content, while less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease, weight loss, and controlling cholesterol. The fiber contained in apples reduces cholesterol by preventing reabsorption, and (like most fruits and vegetables) they are bulky for their caloric content.
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 218 kJ (52 kcal) |
| Carbohydrates | 13.81 g |
| -Sugars | 10.39 g |
| -Dietary fiber | 2.4 g |
| Fat | 0.17 g |
| Protein | 0.26 g |
| Water | 85.56 g |
| Vitamin A equiv. | 3 μg (0%) |
| Thiamine (Vitamin B1) | 0.017 mg (1%) |
| Riboflavin (Vitamin B2) | 0.026 mg (2%) |
| Niacin (Vitamin B3) | 0.091 mg (1%) |
| Pantothenic acid (Vitamin B5) | 0.061 mg (1%) |
| Vitamin B6 | 0.041 mg (3%) |
| Folate (Vitamin B9) | 3 μg (1%) |
| Vitamin C | 4.6 mg (8%) |
| Calcium | 6 mg (1%) |
| Iron | 0.12 mg (1%) |
| Magnesium | 5 mg (1%) |
| Phosphorus | 11 mg (2%) |
| Potassium | 107 mg (2%) |
| Zinc | 0.04 mg (0%) |
They are a good source of fiber making the fruit an ideal snack for anyone trying to lose or monitor their weight. There is evidence to suggest that in vitro apples contain phenolic compounds which may be cancer preventative and protective. The main phenolic phytochemicals in apples are quercetin, epicatechin, and procyanidin B2. As well as these benefits, apples have been found to improve cognitive functions and prevent the decline in brain performance caused by deficiencies and time.
Avocado
For a typical avocado:
- About 75% of an avocado's calories come from fat, most of which is monosaturated fat
- Avocados also have 60% more potassium than bananas. They are rich in B Vitamins, as well as Vitamin E and Vitamin K
- Avocados have a high fiber content among fruits – including 75% insoluble and 25% soluble fiber.
- A fatty triol (fatty alcohol) with one double bond, avocadene (16-heptadecene-1,2,4-triol), is found in avocado.
Avocado
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 670 kJ (160 kcal) |
| Carbohydrates | 8.53 g |
| -Sugars | 0.66g |
| -Dietary fiber | 6.7g |
| Fat | 14.66g |
| -saturated | 2.13g |
| -monounsaturated | 9.80g |
| -polyunsaturated | 1.82g |
| Protein | 2g |
| Thiamine (Vitamin B1) | 0.067 mg (5%) |
| Riboflavin (Vitamin B2) | 0.130 mg (9%) |
| Niacin (Vitamin B3) | 1.738 mg (12%) |
| Pantothenic acid (Vitamin B5) | 1.389 mg (28%) |
| Vitamin B6 | 0.257 mgc(20%) |
| Folate (Vitamin B9) | 81 μg (20%) |
| Vitamin C | 10 mg (17%) |
| Calcium | 12 mg (1%) |
| Iron | 0.55 mg (4%) |
| Magnesium | 29 mg (8%) |
| Phosphorus | 52 mg (7%) |
| Potassium | 485 mg (10%) |
| Zinc | 0.64 mg (6%) |
Banana
Bananas contain moderate amounts of vitamin B6, vitamin C, manganese and potassium.
Along with other fruits and vegetables, consumption of bananas may be associated with a reduced risk of colorectal cancer and in women, breast cancer and renal cell carcinoma.
Banana ingestion may affect dopamine production in people deficient in the amino acid tyrosine, a dopamine precursor present in bananas.
In India, juice is extracted from the corm and used as a home remedy for jaundice, sometimes with the addition of honey, and for kidney stones.
Banana, raw
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 371 kJ (89 kcal) |
| Carbohydrates | 22.84 g |
| -Sugars | 12.23 g |
| -Dietary fiber | 2.6 g |
| Fat | 0.33 g |
| Protein | 1.09 g |
| Vitamin A equiv. | 3 μg (0%) |
| Thiamine (Vitamin B1) | 0.031 mg (2%) |
| Riboflavin (Vitamin B2) | 0.073 mg (5%) |
| Niacin (Vitamin B3) | 0.665 mg (4%) |
| Pantothenic acid (Vitamin B5) | 0.334 mg (7%) |
| Vitamin B6 | 0.367 mg (28%) |
| Folate (Vitamin B9) | 20 μg (5%) |
| Vitamin C | 8.7 mg (15%) |
| Calcium | 5 mg (1%) |
| Iron | 0.26 mg (2%) |
| Magnesium | 27 mg (7%) |
| Phosphorus | 22 mg (3%) |
| Potassium | 358 mg (8%) |
| Zinc | 0.15 mg (1%) |
Clementines
A clementine is a variety of mandarin orange, so named in 1902.
Clementines (an edible citrus fruit) are a good source of vitamin C, potassium, thiamin, and niacin. They also contain fiber and are a good natural energy boost. Clementines have almost no fat. Nutritionally packed, a medium size clementine is approximately 50 calories
Also packed with antioxidants, this citrus fruit has excellent health benefits.
Research shows beta-carotene and ascorbic acid consumed daily reduces vision loss related to aging.
This fruit is loaded with an antibacterial agent, citric acid, which helps eliminate bacteria that causes blemishes. Its juice also helps reduce fine lines because Vitamin C stimulates the skin cell's production of collagen.
Stress Reducing AromaThe sweet aroma of this fruit is very calming. Studies show the scent triggers a neurotransmitter called serotonin in the brain. When serotonin is released, it gives you a "feel good" feeling.
Whisk one egg white with clementine juice until if forms soft peaks. Apply the cream to your face for approximately 15 minutes, and then rinse well with tepid water.
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 198 kJ (47 kcal) |
| Carbohydrates | 12.02 g |
| -Sugars | 9.18 g |
| -Dietary fiber | 1.7 g |
| Fat | 0.15 g |
| Protein | 0.85 g |
| Water | 86.58 g |
| Thiamine (Vitamin B1) | 0.086 mg (7%) |
| Riboflavin (Vitamin B2) | 0.030 mg (2%) |
| Niacin (Vitamin B3) | 0.636 mg (4%) |
| Pantothenic acid (Vitamin B5) | 0.151 mg (3%) |
| Vitamin B6 | 0.075 mg (6%) |
| Folate (Vitamin B9) | 24 μg (6%) |
| Vitamin C | 48.8 mg (81%) |
| Vitamin E | 0.20 mg (1%) |
| Calcium | 30 mg (3%) |
| Iron | 0.14 mg (1%) |
| Magnesium | 10 mg (3%) |
| Manganese | 0.023 mg (1%) |
| Phosphorus | 21 mg (3%) |
| Potassium | 177 mg (4%) |
| Sodium | 1 mg (0%) |
| Zinc | 0.06 mg (1%) |
The Clementine is not always distinguished from other varieties of mandarin: in German, it is generally referred to as "Mandarine". However, it should not be confused with similar fruit such as the satsuma, which is another name for the Japanese mikan, and is another popular variety.
Kiwi
The kiwifruit, often shortened to kiwi in many parts of the world, is the edible berry of a cultivar group of the woody vine Actinidi deliciosa and hybrids between this and other species in the genus Actinidia.
Kiwifruit, fresh, Raw
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 255 kJ (61 kcal) |
| Carbohydrates | 14.66 g |
| -Sugars | 8.99 g |
| -Dietary fiber | 3.0 g |
| Fat | 0.52 g |
| Protein | 1.14 g |
| - lutein and zeaxanthin | 122 μg |
| Thiamine (Vitamin B1) | 0.027 mg (2%) |
| Riboflavin (Vitamin B2) | 0.025 mg (2%) |
| Niacin (Vitamin B3) | 0.341 mg (2%) |
| Vitamin B6 | 0.63 mg (48%) |
| Folate (Vitamin B9) | 25 μg (6%) |
| Vitamin C | 92.7 mg (155%) |
| Vitamin E | 1.5 mg (10%) |
| Vitamin K | 40.3 μg (38%) |
| Calcium | 34 mg (3%) |
| Iron | 0.31 mg (2%) |
| Magnesium | 17 mg (5%) |
| Phosphorus | 34 mg (5%) |
| Potassium | 312 mg (7%) |
| Sodium | 3 mg (0%) |
| Zinc | 0.14 mg (1%) |
| Manganese | 0.098 mg |
- The kiwi is native to South China.
- The fruit was named in 1959 after the kiwi, a bird and symbol of New Zealand. Before that, its English name was Chinese gooseberry.
- The kiwifruit is healthy and contains many vitamins and minerals, like vitamin C, potassium, and fiber. Kiwis have more vitamin C than an equivalent amount of orange.
- There are different types of kiwifruit. The main types are hayward (the most common green kiwifruit), chico, saanichton 12, and golden kiwifruit. Golden kiwifruit are sweeter than normal green kiwifruit. Golden kiwifruit was invented by grafting and cross-pollinating different types of kiwifruit.
Mango
The mango is native to India from where it spread all over the world. It is also the most cultivated fruit of the tropical world. Mangifera indica – the common mango or Indian mango
Mango,Raw
Nutritional value per 100 g (3.5 oz) | |
Energy | 272 kJ (65 kcal) |
Carbohydrates | 17.00 g |
-Sugars | 14.8 g |
-Dietary fiber | 1.8 g |
Fat | 0.27 g |
Protein | 0.51 g |
Vitamin A equiv. | 38 μg (4%) |
-Beta Carotene | 445 μg (4%) |
Thiamine (Vitamin B1) | 0.058 mg (4%) |
Riboflavin (Vitamin B2) | 0.057 mg (4%) |
Niacin (Vitamin B3) | 0.584 mg (4%) |
Pantothenic acid (Vitamin B5) | 0.160 mg (3%) |
Vitamin B6 | 0.134 mg (10%) |
Folate (Vitamin B9) | 14 μg (4%) |
Vitamin C | 27.7 mg (46%) |
Calcium | 10 mg (1%) |
Iron | 0.13 mg (1%) |
Magnesium | 9 mg (2%) |
Phosphorus | 11 mg (2%) |
Potassium | 156 mg (3%) |
Zinc | 0.04 mg (0%) |
Interesting Facts:
- The Mango is the world's most consumed fruit and is the number one selling fruit in the world.
- India is the major mango producer of the world. India grows more mangoes than all its other fruits combined.
- There more than 1,000 different varieties of mangos throughout the world.
- You can ripen them by putting the mangoes in a paper bag. Alternatively, you can leave the mango in a warm area away from the sun.
- The tree is long-lived, some specimens being known to be 300 years old and still fruiting.
Nectarine
The nectarine cultivar group of peaches have a smooth skin. It is often referred to as a "shaved peach", "fuzzy-less peach" or "shaven peach" due to its lack of fuzz or short hairs. Though fuzzy peaches and nectarines are regarded commercially as different fruits, with nectarines often erroneously believed to be a crossbreed between peaches and plums, or a "peach with a plum skin", they belong to the same species as peaches. Several genetic studies have concluded nectarines are created due to a recessive gene, whereas a fuzzy peach skin is dominant. Nectarines have arisen many times from peach trees, often as bud sports.
As with peaches, nectarines can be white or yellow, and clingstone or freestone. On average, nectarines are slightly smaller and sweeter than peaches, but with much overlap. The lack of skin fuzz can make nectarine skins appear more reddish than those of peaches, contributing to the fruit's plum-like appearance. The lack of down on nectarines' skin also means their skin is more easily bruised than peaches.
Peach
Peaches are from Chinese origin. A medium peach 75 g (2.6 oz), has 30 Cal, 7 g of carbohydrate (6 g sugars and 1 g fibre), 1 g of protein, 140 mg of potassium, and 8% of the daily value (DV) for vitamin C.
Peaches (edible part)
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 165 kJ (39 kcal) |
| Carbohydrates | 9.5 g |
| -Sugars | 8.4 g |
| -Dietary fiber | 1.5 g |
| Fat | 0.3 g |
| Protein | 0.9 g |
| Vitamin A equiv. | 16 μg (2%) |
| Folate (Vitamin B9) | 4 μg (1%) |
| Vitamin C | 6.6 mg (11%) |
| Iron | 0.25 mg (2%) |
| Potassium | 190 mg (4%) |
If you buy peaches look for ones with a creamy to gold undercolor that indicates ripeness. The amount of red on peaches depends on the variety, it is not always a sign of ripeness. Look for fruit that has a well-defined crease and a good fragrance. Unripe peaches have a green undercolour and will never ripen. Peaches and nectarines only ripen well on the tree.
Pineapple
Pineapple is one of the most popular tropical fruits. It is also known as Nanas and Ananas.
Pineapple, raw
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 202 kJ (48 kcal) |
| Carbohydrates | 12.63 g |
| -Sugars | 9.26 g |
| -Dietary fiber | 1.4 g |
| Fat | 0.12 g |
| Protein | 0.54 g |
| Thiamine (Vitamin B1) | 0.079 mg (6%) |
| Riboflavin (Vitamin B2) | 0.031 mg (2%) |
| Niacin (Vitamin B3) | 0.489 mg (3%) |
| Pantothenic acid (Vitamin B5) | 0.205 mg (4%) |
| Vitamin B6 | 0.110 mg (8%) |
| Folate (Vitamin B9) | 15 μg (4%) |
| Vitamin C | 36.2 mg (60%) |
| Calcium | 13 mg (1%) |
| Iron | 0.28 mg (2%) |
| Magnesium | 12 mg (3%) |
| Manganese | 0.9 mg (45%) |
| Phosphorus | 8 mg (1%) |
| Potassium | 115 mg (2%) |
| Zinc | 0.10 mg (1%) |
Plums
Plums have a plump, round shape with a depression at the top where the stem attached.
Plum skin is very smooth and shiny, and can be red, purple, or yellow.
Plums may be confused with nectarines or apples, but plums are usually smaller than both and lack orange coloring. Dried plums are called prunes.
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 192 kJ (46 kcal) |
| Carbohydrates | 11.4 g |
| -Sugars | 9.9 g |
| -Dietary fiber | 1.4 g |
| Fat | 0.28 g |
| Protein | 0.70 g |
| Vitamin A | 345 IU |
| Vitamin C | 9.5 mg (16%) |
| Phosphorus | 16 mg (2%) |
| Potassium | 157 mg (3%) |
- Fruit Fresh plum can protect the body from heart disease because of eating the plums on a regular basis can lower cholesterol levels in the body caused by the fibers contained therein. Plums fruit also contain hydroxycinnamate as a kind antioxidant that can prevent LDL oxidation
- Osteoporosis can be prevented by consuming the plums on a regular basis because of the biological ferulic acid in plums are known to prevent osteoporosis. Studies at Oklahoma State of the University and the University of Oklahoma shows, the consumption of dried plums can help the body protected from the disease osteoporosis and to form strong bones.
- Plum or prune fruit also contains ferulid acid which has anti-cancer compounds. Based on the research and that if these substances are consumed it will lower the risk of colon cancer.
- For people who are doing the diet, the plums are a good fruit to be consumed because the plum fruits have a high fiber. And the plum fruit has other benefits which is to reduce various kinds of diseases such as rheumatism, flue, fever, asthma, stroke, this fruit also helps absorb the iron in the body and is useful as a natural laxative
Pomegranate
Pomegranate aril juice provides about 16% of an adult's daily vitamin C requirement per 100 ml serving, and is a good source of vitamin B5 (pantothenic acid), potassium and polyphenols, such as tannins and flavonoids.The seeds and juice of pomegranate are considered a tonic for the heart and throat.
Pomegranate, arils only
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 346 kJ (83 kcal) |
| Carbohydrates | 18.7 g |
| -Sugars | 13.7 g |
| -Dietary fiber | 4.0 g |
| Fat | 1.2 g |
| Protein | 1.7 g |
| Thiamine (Vitamin B1) | 0.07 mg (5%) |
| Riboflavin (Vitamin B2) | 0.05 mg (3%) |
| Niacin (Vitamin B3) | 0.29 mg (2%) |
| Pantothenic acid (Vitamin B5) | 0.38 mg (8%) |
| Vitamin B6 | 0.08 mg (6%) |
| Folate (Vitamin B9) | 38 μg (10%) |
| Vitamin C | 10 mg (17%) |
| Calcium | 10 mg (1%) |
| Iron | 0.30 mg (2%) |
| Magnesium | 12 mg (3%) |
| Phosphorus | 36 mg (5%) |
| Potassium | 236 mg (5%) |
| Zinc | 0.35 mg (3%) |
Juice of the pomegranate may be effective in reducing heart disease risk factors, including LDL oxidation, macrophage oxidative status, and foam cell formation. Consumption of pomegranate juice for two weeks was shown to reduce systolic blood pressure by inhibiting serum angiotensin-converting enzyme. Juice consumption may also inhibit viral infections while pomegranate extracts have antibacterial effects against dental plaque.
