Nutrients in Fruits – Page 2 – Juice Health Benefits & Recipes

26 Jan

Which Fruit Has The Most Vitamin K?

Vitamin K

Vitamin K is a group of vitamins that are stored in the body’s fat and liver. Discovered in 1929 by a Danish scientist, two natural forms of vitamin K exist, vitamin K1 and vitamin K2. Our bodies use vitamin K in blood coagulation and bone metabolism. A vitamin K deficiency is rare, although some medications, such as antibiotics, can suppress vitamin K temporarily. Newborn babies receive vitamin K injections as a preventative action against bleeding. Besides getting vitamin K in food, the human gut also makes vitamin K, which is why vitamin K deficiencies are rare.

Vitamin K’s Role in Human Health

Vitamin K’s role in human health is to prevent excessive bleeding. Vitamin K also uses calcium to build strong bones, reducing the risk of bone fractures. People with high levels of vitamin K have thicker, stronger bones than those with lower levels of the vitamin. People with excessive bleeding, easy bruising or showing signs of bone weakening should eat fruits and vegetables rich in vitamin K, such as grapes, avocados, kiwis, blueberries and dark-green leafy vegetables like spinach and kale.

Eating fruits and vegetables with lots of vitamin K will allow blood to clot, help prevent postmenopausal bone density loss and bone fractures and protect the body’s arteries from calcification. Some research has revealed that vitamin K may also protect against prostate and liver cancers. People taking certain medications, including antibiotics, cholesterol-lowering drugs, seizure drugs and weight loss drugs should consult with medical professionals before taking vitamin K supplements or eating vitamin K-rich foods. Possible interactions between vitamin K and the above medications can occur.

Taking too much vitamin K is usually not a problem as there is no known toxicity with vitamin K. Large doses of the vitamin, however, may cause tingling in the hands or feet as well as numbness.

Which Fruit Has The Most Carbohydrates?

What Are Carbohydrates?

Simply put, carbohydrates are sugars and starches. These molecules are formed by atoms of carbon, hydrogen, and oxygen and serve as a major source of food and energy for most living organisms. Carbohydrates are also the main structural component of individual cells, plants and arthropods. In most animals excess carbohydrates are stored as glycogen while plants store this energy as starch.

There are two main classes of carbohydrates, simple and complex. Simple carbohydrates include the sugars fructose, dextrose, sucrose and glucose. These sugars are found in everything from fruits to table sugar. Complex carbohydrates are found in cereals, fruits and vegetables, and breads. Another form of complex carbohydrate is fiber. Although not easily digestible itself, it aids in digestion and has been shown to lower cholesterol.

Simple And Complex carbohydrates

Simple carbohydrates have either one or two sugars and complex have three or more. A lot of simple carbohydrates are absorbed more rapidly by the body and can result in a spike in blood sugar. This is most often the case with highly processed or refined sugars like candy, soda, and table sugar. Better sources of simple carbohydrates include milk products and fruit.

It usually takes the body longer to break down complex carbohydrates resulting in a more stable level of blood sugar. Nutritionally, the best sources of complex carbohydrates are fiber rich fruits and vegetables, legumes and whole grains. The grinding and milling process removes most of the beneficial fiber from grains, so whole grain breads and pastas are preferred sources of complex carbohydrates.

The body needs carbohydrates for optimal functioning. They not only provide fuel for physical activity, but also for proper organ functioning. The brain and nervous system are particularly dependent on carbohydrates for fuel. However, a diet too high in carbohydrates, especially those from highly processed foods can lead to obesity and diabetes, while too few can result in malnutrition and loss of energy. The key to good health is maintaining a healthy balance.

Which Fruit Has The Most Lycopene?

What is Lycopene?

Lycopene is a red, fat-soluble pigment from the carotenoid family that can be found in certain fruits and vegetables. Lycopene aids in photosynthesis by serving as a light-gathering pigment while protecting plants from some of the more toxic effects of oxygen and light. It is most commonly found in fruits and vegetables with a red or reddish color such as tomatoes, watermelon, red carrots and papayas. Interestingly enough, it is not found in strawberries or cherries despite the fact that both fruits are well-known for their deep red color. Unlike other carotenoids, lycopene has no vitamin A activity.

Lycopene in Our Body

The benefits of lycopene to the plants and microorganisms in which it is found are obvious, but the pigment can also be very beneficial for us as well. First of all, lycopene is a very powerful antioxidant, meaning that it neutralizes harmful free radicals that have been known to contribute to cardiovascular disease, cancer and age-related diseases such as macular degeneration. Studies have shown that a diet rich in lycopene or a regiment of lycopene supplements may be especially effective in preventing prostate, lung and stomach cancer. One study performed by Harvard found that men who ate at least two servings of tomato sauce a week were up to 36 percent less likely to develop prostate cancer than those who ate less than one serving per month. Like nearly all foods made from tomatoes, tomato sauce is of course high in lycopene.

Lycopene is said to be generally safe. There do seem to be some side effects of having too much lycopene in one’s system, the most significant of which seems to be the way in which it can interfere with chemotherapy or other cancer treatments. A high concentration of lycopene or other carotenoids can result in the substance acting as a free radical, which may contribute to lung cancer in smokers.

Which Fruit Has The Most Zinc?

What is Zinc?

You might remember zinc from its place on the periodic table in chemistry class. Denoted with a simple ZN, this chemical element is a transition metal, like nickel, and it’s a nutrient. As a mineral, zinc becomes very soft and malleable when it’s heated, and it helps make other metals stronger. It’s also used in sunscreen, batteries and coins. This nutrient is also very important to living organisms, and in humans, it keeps more than 200 chemical reactions operating smoothly.

Zinc In Our Body

We absorb zinc from a number of different foods that we eat, such as grains and seeds. To stay healthy we need to have about 11 milligrams of zinc daily. By consuming zinc, we are able to process carbohydrates, fats, proteins, make new cells and encourage our body’s ability to heal wounds, such as cuts and bruises.

The main reason zinc is essential to the human body is that it keeps us healthier because it acts as an antioxidant, building up the body’s immune system. For pregnant women, it ensures that the baby develops as it should. It encourages the body to develop properly throughout childhood and adolescence.

When you’re not consuming enough zinc, it can affect how you taste and smell things, often resulting in a loss of appetite and weight loss. You might also suffer from hair loss, excessive acne and depression. You may notice that you have more stretch marks, that you’re sick more often and that seeing at night is more difficult.

Unfortunately, most people don’t consume the correct amount of zinc every day. However, by eating the right foods, you can change that. The result? You’ll have more energy. You’ll be sick less often. You’ll have an easier time getting pregnant. Bottom line: you can live healthier.

Which Fruit Has The Most Thiamine (Vitamin B1)?

What is Thiamine (Vitamin B1)?

Also known as vitamin B1, Thiamine is a nutrient that helps the body process sugars and is key to a properly functioning nervous system.

Thiamine (Vitamin B1) In Our Body

Thiamine is water soluble, so it must be replenished or the body will become deficient with in two weeks. Without sufficient levels of this vitamin, the brain doesn’t function well and serious problems with the nerves, muscles, heart and digestive system can result. Psychosis, weakness and fatigue are among the symptoms that often lead to a diagnosis.

The amount of thiamine a person needs depends on age and gender. Generally, adults need more thiamine than children, especially women who are either pregnant or breastfeeding a child. The USDA has recommendations for daily intake of Thiamine that – if followed – can prevent people from developing complications from its deficiency.

Some people with special conditions such as anorexia, Crohn’s disease, alcoholism or kidney problems requiring dialysis are among the ones most commonly found without enough thiamine in their body. Some people are allergic to thiamine and therefore require special treatment.

Thiamine is sometimes prescribed for people with a deficiency or who are affected by certain metabolic disorders and deficiency symptoms, but most people can get enough of this nutrient through a balanced diet. Milk, beef, brewer’s yeast, oats, seeds, wheat, fortified flour and fortified rice are among the many sources for thiamine. It is also available as a table either by itself or as part of a multivitamin supplement.

Overdose conditions of thiamine are rare because it is a water-soluble nutrient. However, it can cause a form of shock, especially when injected, and can result in breathing problems, nausea, restlessness and – in extreme cases – death.

Top Fruits For Thiamine (Vitamin B1) Content

The amounts of Thiamine (Vitamin B1) are given for 100g of each fruit.

1 Durian 0,40 mg
2 Jackfruit 0,11 mg
3 Pumpkin 0,10 mg
4 Orange 0,10 mg
5 Grape 0,10 mg
6 Elderberry 0,10 mg
7 Mango 0,10 mg
8 Guava 0,10 mg
9 Blackcurrant 0,10 mg
10 Mangosteen 0,10 mg
11 Pomegranate 0,10 mg
12 Fig 0,10 mg
13 Tangerine 0,06 mg
14 Lemon 0,04 mg
15 Tomato 0,04 mg
16 Watermelon 0,03 mg
17 Banana 0,03 mg
18 Kiwi 0,03 mg
19 Cucumber 0,03 mg
20 Cranberry 0,02 mg

23 Jan

Which Fruit Has The Most Sodium?

What is Sodium?

Sodium is a naturally occurring element that can be found in many sources of food. Sodium is used by the body to regulate the volume of the blood as well as to regulate blood pressure. This element is also critical for the proper function of muscles and nerves throughout the body. Sodium is found in most foods and the most common form is sodium chloride, also known as table salt.

Sodium in the Body

It is important to have the right amount of sodium intake to allow the body to function properly. If a person ingests too much sodium, there can be negative effects, such as high blood pressure or the build-up of fluid, especially in those who have cirrhosis or congestive heart failure.

Dietary sodium is always measured in milligrams and the daily recommended allowance for adults is 2,300 mg per day. People who suffer from high blood pressure should not exceed 1,500 mg daily.

Sodium can help to prevent dehydration as it maintains water and electrolyte balances in the body. More than 80% of sodium in the body is found in the blood and the levels are controlled by the adrenal glands.

It is uncommon for people to suffer from low sodium levels, but this can occur as a side effect when taking certain medications that promote urination. Heavy sweating, vomiting and severe diarrhea can also lower the levels of sodium in the body.

It is important to have the proper amounts of sodium so the nerves and muscles continue to function optimally. Sodium levels can often be controlled by adjusting diets and there is usually little to no need for medications.

Which Fruit Has The Most Selenium?

What Is Selenium?

Selenium is a trace mineral found in the earth’s crust, typically bound to other minerals to make pyrite or other compound materials. It has many interesting properties, including the ability to convert light directly to electricity, and is useful commercially for creating solar panels and photocopiers. Selenium also plays a very important, but not yet fully understood, role in human health.

Benefits Of Selenium In Our Body

In humans, selenium enters the body through foods and attaches to certain kinds of proteins. This forms an enzyme called selenoproteins. These proteins are very powerful antioxidants, attaching to free radicals and prevent them from damaging healthy cells.

Selenium is also important for the immune system. The mineral is involved in a process that helps keep white blood cell counts high, which in turn improves the body’s ability to fight off infection and disease. Selenium is also important for proper thyroid function, as it is important in creating and converting the hormones that are produced by the thyroid which helps keep metabolism humming along at a healthy clip among other important functions.

In addition, there have been some preliminary studies that selenium may help prevent certain kinds of cancers and heart disease. There is even some evidence that selenium helps with male infertility. Symptoms of selenium deficiency include hypothyroidism, fatigue, and possible reproductive issues.

Despite the wide range of benefits that selenium provides, it is important not to get too much selenium. Like many elements that bodies need only in trace amounts, selenium can become toxic at higher levels. Selenium toxicity is called selenosis, and its symptoms include fatigue, nausea and hair loss. It is almost impossible to get too much selenium through foods alone, and eating foods that contain selenium will generally provide beneficial amounts of the mineral without risking an overdose.

Which Fruit Has The Most Riboflavin (Vitamin B2)?

The importance of having a balanced diet continues to make headlines in medical journals. A diet that provides all of the nutritional daily needs should include fruits, vegetables and low-fat proteins that supply a full spectrum of vitamins including the vital riboflavin vitamin B2. This important nutritional element helps prevent disorders related to the skin and eyes and reduces the risk of hair loss, lesions and inflammation. Riboflavin is a key factor in regulating metabolism and can affect a person’s energy level and their ability to concentrate. Including vitamin B2 in the diet by consuming natural foods is an important part of ensuring a healthy daily nutrition routine.

Benefits of Riboflavin Vitamin B2

One of the main benefits of riboflavin, or vitamin B2, includes the ability of this element to convert carbohydrates to sugars which provide energy for our daily activities. When the vitamin is absorbed, it helps form healthy red blood cells that continually nourish the body. The immune system is also enhanced by protecting against free-radical damage. Both children and adults need to maintain the minimum daily requirement of vitamin B2 to ensure overall good health.

Other benefits found from riboflavin include improved skin and hair texture. Eating foods rich in riboflavin helps prevent cataracts and acts as an anti-aging medium.

Health Risks from Deficiencies from Riboflavin Vitamin B2

Having an insufficient supply of riboflavin can lead to disorders that range from mild to severe. People under stress are often affected by the lack of vitamin B2 and may have difficulty sleeping or experience a lack of energy. During pregnancy, sufficient amounts of vitamin B2 helps prevent damage to the unborn fetus. Skin lesions are another symptom from riboflavin deficiencies as is hair loss. Migraine headache sufferers may have a riboflavin deficiency that is correctable by changing dietary habits.

Top Fruits For Riboflavin (Vitamin B2) Content

The amounts of Riboflavin (Vitamin B2) are given for 100g of each fruit.

1 Durian 0,20 mg
2 Cranberry 0,20 mg
3 Pumpkin 0,10 mg
4 Lychee 0,10 mg
5 Redcurrant 0,10 mg
6 Grape 0,10 mg
7 Mulberry 0,10 mg
8 Elderberry 0,10 mg
9 Passion Fruit 0,10 mg
10 Mango 0,10 mg
11 Blackcurrant 0,10 mg
12 Mangosteen 0,10 mg
13 Pomegranate 0,10 mg
14 Fig 0,10 mg
15 Banana 0,07 mg
16 Jackfruit 0,06 mg
17 Tangerine 0,04 mg
18 Grapefruit 0,03 mg
19 Cucumber 0,03 mg
20 Melon (Cantaloupe) 0,03 mg
21 Kiwi 0,03 mg
22 Lemon 0,02 mg
23 Pineapple 0,02 mg
24 Blueberry 0,00
25 Plum 0,00
26 Watermelon 0,00
27 Cherry (sweet) 0,00
28 Papaya 0,00
29 Peach 0,00
30 Strawberry 0,00
31 Orange 0,00
32 Apple 0,00
33 Pear 0,00
34 Lime 0,00
35 Gooseberry 0,00
36 Raspberry 0,00
37 Guava 0,00
38 Blackberry 0,00
39 Carrot 0,00
40 Tomato 0,00
41 Apricot 0,00

22 Jan

Which Fruit Has The Most Phytonutrients?

Phytonutrients play a part in everything from good eyesight to preventing cancer. They are an important part of good health. You can protect and improve your well-being by understanding what phytonutrients are and what they do to help us.

What are Phytonutrients?

Phytonutrients are organic components found in plants. Some good sources are fruits, vegetables, nuts and teas. There are a lot of different classes of phytonutrients including lignans, saponins and phenols. The ones most people are familiar with are carotenoids and flavonoids. Each class of phytonutrients offers different health benefits and has different plant sources they can be found in, so it is possible to eat a wide variety of them.

The Effects of Phytonutrients in Our Bodies

There is evidence that phytonutrients found in fruits and vegetables can protect us from some forms of cancer and macular degeneration. They may work as antioxidants and destroy free radicals. Phytonutrients enhance cell communication and immune responses. They may also destroy cancer cells and repair DNA damage caused by exposure to smoke and other toxins. It is possible they can activate some of our enzyme systems and detoxify carcinogens as well.

Studies have shown that consuming fruits, teas, grains and vegetables with high levels of phytonutrients decreases the risk of strokes and prostate cancer. With heart disease, not only is the risk significantly lower from eating phytotnutrient-rich foods, so is the mortality rate associated with it. Other benefits include lowering cholesterol levels, protecting lung tissue and blocking tumor growth. Research suggests that even making small but consistent increases in the amount of phytonutrients we eat can make a difference in health. Overuse may trigger an allergic reaction in some people or have a mild effect such as a change in skin tone from beta carotene, but overall they are considered safe.

Which Fruit Has The Most Phosphorus?

Phosphorus

Phosphorus is both a chemical element and a mineral nutrient that is vital to human, animal and plant life. Phosphates are salts that contain phosphorus and other minerals. Phosphorus derivatives and compounds are used commercially as components of fertilizer and also as food additives and leavening agents. Most of the foods we eat contain phosphorus.

Phosphorus In Our Body

Phosphorus is second only to calcium as the most plentiful mineral in the human body. Eighty-five percent of phosphorus is found in bones and teeth, but it is present in every cell of the body. It is even found in bodily fluids, cell membranes and DNA. The presence of phosphorus is necessary for the utilization of other nutrients such as: calcium, magnesium, iron, sodium and potassium.

Phosphorus is essential to many bodily functions. Its main purpose is to combine with calcium and assist the formation of healthy bones. Phosphorus also enables the body to convert carbohydrates into energy, helps synthesize proteins and aids in both the growth and repair of cells and tissues. It helps maintain a regular heartbeat and also assists in muscle contraction, kidney function and nerve conduction.

The recommended intake of phosphorus for a healthy adult is 700mg per day. Since most foods contain this mineral, deficiency is uncommon. However, certain medications, calcium carbonate supplements and antacids can cause low phosphorus levels. Deficiency may result in weight loss, poor bone growth, bone pain, poor nerve and brain function, skin sensitivity and brittle hair and nails.

The kidneys rid the body of excess phosphorus, so toxic levels are not common in those with healthy kidneys. An excess of carbonated drinks in the diet can lead to higher than normal levels; this may increase the risk of heart disease and cause brittle bones and diarrhea.