25 Healthy fruits and their benefits
25 Healthy Fruits MOST COMMONLY EATEN and their Health Benefits Apple Nutritional value (1 apple): 75 calories along with 3 Grams fiber. Disease-fighting power: It contains antioxidants named flavonoids that lower the risks of developing either Diabetes or Asthma. Facts: The aroma and flavour that you experience from the apple is due to its Fragrance cells. Avocado Nutritional value ( ½ avocado): Contains 114 Calories, 4.5 Grams of fibre, vitamin E and folate. Disease-fighting power: It contains antioxidants named flavonoids that lower the risks of developing either Diabetes or Asthma. Facts: The aroma and flavour that you experience from the apple is due to its Fragrance cells. Banana Nutritional value (1 medium): Contains 105 Calories, 3 Grams of fibre, and its a rich source of vitamin B6, potassium and folate. Disease-fighting power: Contains more potassium which in-turn helps people in lowering their blood pressure levels. Facts: People suffering from rubber latex allergies are bit sensitive to bananas. Blackberry Nutritional value ( 1/2 cup or 125 mL): Includes 31 Calories, 4 grams fibre and it is a rich content of antioxidants. Disease-fighting power: The powerful antioxidant anthocyanin lessens the risks of heart stroke and cancer. Facts: In ancient times, Greeks have referred blackberries as "gout-berries" and often used in detecting gout-related diseases. Blueberry Nutritional value ( 1/2 cup or 125 mL): Provides 41 Calories, 1.5 Grams fibre and its rich in antioxidants. Disease-fighting power: Blueberries help individuals in lowering the risk of diseases like Parkinson's and Alzheimer's disease. Facts: Blueberries can be freezed in a very little time. So individuals can intake these berries during morning time by blending them with a muffin batter. Cantaloupe Nutritional value ( 1/2 cup or 125 mL): Contains 25 Calories, less than 1 Grams of fibre. Dise ase-fighting power: Cantaloupe is rich a content of antioxidant beta-carotene, that helps reducing the risk of cataracts. Facts: As bacteria grows on the outerside of the cantaloupe, it is better suggested to wash it before cutting. Cherry Nutritional value (1 medium): Gain 46 Calories and contains 1.5 Grams of fibre. Disease-fighting power: In general, sour cherries are rich in antioxidant anthocyanin and it eases the pain that people experience from arthritis and gout. Facts: Sour cherries, are generally used in making pie and jam and these fruits are rich in Vitamin C. Cranberry Nutritional value ( 1/2 cup/125 mL): 25 Calories, 2.5 Grams of fibre and rich in antioxidants. Disease-fighting power: Cranberries are antibacterial and they can help in treating the urinary tract infections. Facts: The cranberry juice serves as excellent mouthwash and several studies show that it kills bacteria . Fig (dried) Nutritional value ( 2 dried figs): Produces 42 Calories and includes 1.5 grams of fibre. Disease-fighting power: Due to presence of high amount of fibre, figs help in reducing the heart disease. Facts: Pured figs can be served as an excellent substitute to replace fat or oil while making baked foods. Goji berry Nutritional value ( 1/2 cup or 125 mL): Produces 90 Calories, contains 2.5 G fibre Disease-fighting power: They contain six vitamins, and 21 different minerals that are useful in preventing diabetes and cancer. Facts: These dried goji berries, look similar like cranberries and can be purchased from any food and bulk stores. Black Grape Nutritional value ( 1/2 cup or 125 mL): Gives 53 Calories and has less than 1 Gram fibre. Disease-fighting power: It holds resveratrol that reduces the level of blood pressure and lowers the risk of blood clotting. Facts: Grapes can be freezed and used as colorful ice cubes and add it to your favourite drinks. Grapefruit (pink) Nutritional value ( 1/2 grapefruit): Holds 52 Calories of energy and includes 2 Grams of fibre. Disease-fighting power: They hold lycopene and flavonoids, which helps in lowering the cholesterol levels. Facts: Grapefruit will elevate the effect of few specific Drugs. Kiwifruit Nutritional value (1 large): Produces 56 Calories of energy and contains 3 Grams of fibre. Disease-fighting power: kiwis aid people in development of bones, teeth and gums. Facts: Unlike other fruits, kiwis can be eaten whole without peeling off the skin. Mango Nutritional value ( 1/2 medium): Holds 54 Calories of energy and 1.5 Grams of fibre. A Disease-fighting power: It contains lutein and zeaxanthin, that reduces the risk of age-related macular degeneration. Facts: Mangoes can be served as a sweet and juicy dessert or sour mangoes can be grinded into chutney and salads. Orange Nutritional value (1 medium): It carries 62 Calories and includes, 3 Grams of fibre Disease-fighting power: Oranges help in prevention of neural tube defects in the infants during the pregnancy phase. Facts: The white part of the orange and its inner part carries equal amount of Vitamin C. Papaya Nutritional value ( 1/2 medium): Carries 59 calories and it's a rich source of folate, Vitamin A and Vitamin C. Disease-fighting power: It contains papain, an enzyme that enhances the digestion process. Facts: The black seeds present within the papaya are spicy and can be used as a substitute for pepper. Peach Nutritional value (1 medium): Holds 58 calories of energy along with 2 Grams of fibre content. Disease-fighting power: Peaches help individuals in boosting up their immune system. Facts: Peaches don't become sweeter once they are grabbed out from the trees. Soooo000o Pear Nutritional value (1 medium): Contains 96 calories and 5 Grams of fibre . Disease-fighting power: It reduces the blood cholesterol level and prevents individuals from heart disease. Facts: Pears are harvested and subjected to ripening under few controlled conditions. Pineapple Nutritional value ( 1/2 cup or 125 mL): Holds 40 calories and 1 gram of fibre. Disease-fighting power: It contains a enzyme named bromelain, that improves and inhibits the growth of cancer cells. Facts: Pineapple juice is an exceptional marinade and tenderizer to breakdown the meat. Pomegranate Nutritional value ( 1/2 fruit): 53 Calories and 1 Gram of fibre. Disease-fighting power: Contains antioxidant tannins promotes the blood pressure levels and lowers the risks of heart strokes. Facts: Pomegranates comprise jewel-like seeds named 'Arils' which are grinded or pressed into juice. Prune Nutritional value ( 3 prunes): Holds 60 Calories, 2 Grams of fibre. Disease-fighting power: Helps individuals and prevents them from osteoporosis. Facts: Marketers in US have legally renamed prunes as "dried plums" to attract the younger market. Raspberry Nutritional value ( 1/2 cup/125 mL): Holds 32 Calories and its a good source of Folate, Magnesium. Disease-fighting power: These fruits produce ellagic acid, that prevents people from getting attacked with cervical cancer. Facts: Mostly raspberries are used in preparing jam, baked foods and delicacies. Strawberry Nutritional value (1/2 cup/125 mL): Adds 23 calories of energy and even holds 1.5 grams of fibre. Disease-fighting power: They contain antioxidants that prevents atherosclerosis (hardened arteries) and suppress the growth of cancerous tumours. Facts: Create a fabulous dessert, with ripe strawberries and vanilla ice cream. Tomato Nutritional value (1 medium): Holds 22 Calories of energy and it's a rich content of Folate and Potassium. Disease-fighting power: Tomatoes contain lycopene, which helps in reducing the cholesterol level. Facts: Cooked tomatoes will produce more amount of lycopene than the raw tomatoes. Watermelon Nutritional value (1/2 cup/125 mL): Contains 23 calories and it's an excellent source for Vitamin A. Disease-fighting power: Watermelon contains 92% of water, it can be a perfect option for weight-loss diet. Facts: Watermelon seeds can be roasted and offered as a great snack food. DESIGNED BY: gřaphs.net
25 Healthy fruits and their benefits
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