Archive for the ‘fruits’ tag

Fruits to eat in summer

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Summer is here with all its delightful treats. Fruits; besides being pleasant-tasting, provide us with essential nutrients which are required during the hot summer season.

Watermelons – widely eaten during the summer, contain 92% water and is regarded as a high-Lycopene food which is essential for cardiovascular and bone health. It contains vitamin A and C, potassium and magnesium.

 Mango – The king of all fruits, is an excellent source of vitamin C and A, beta carotene, fiber and iron. Mangoes are healthful for people suffering from acidity and the enzymes present aid easy digestion.

 Grapes – They are believed to inhibit diseases like cancer, heart conditions and degenerative nerve diseases.

Berries – Phytochemicals in blueberries, blackberries and strawberries play a key role in boosting the immune system and safeguarding the body against cancer, heart diseases and circulatory problems. They are also known to increase blood flow to the skin.

Pineapple – The pineapple contains most of the vitamins and minerals including vitamin C, beta carotene, vitamin A and fiber. Also the enzyme ‘Bromelian’ which digests fats and proteins has anti- inflammatory properties which help in treating diseases like arthritis and carpel Tunnel syndrome.

Orange – This citrus fruit is high in potassium which helps to prevent muscle cramps during summer. Oranges also help to keep the body hydrated during summer.

Apricots – They are packed with iron, vitamin C, beta carotene, potassium and fiber. Apricots are also abundant in strong antioxidants. Other nutrients in apricots are good for eyesight and help to inhibit heart diseases.


Written by Marta

June 14th, 2013 at 5:45 pm

Posted in Healthy Eating,Vitamins

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Yum Plum

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Plums are nutritious and delicious. Read out the following facts about plums and inform your family about this too.


A cup of sliced and sectioned plums contains

Calories 76

Protein 1.15gm

Fiber 2.3gm

Minerals in Plums:

Following is a list of minerals that are found in Plums while some are present in very low amount:

Potassium – 259 mg

Manganese – 0.086 mg

Iron – 0.28 mg

Magnesium – 12 mg

Calcium – 10 mg

Phosphorus – 26 mg

Zinc – 0.17 mg

Copper – 0.094 mg

Vitamins in Plums:

Following is a list of vitamins that are found in Plums while some are present in very low amount:

Vitamin B1 (thiamine) – 0.046 mg

Niacin – 0.688 mg

Vitamin A – 569 IU

Vitamin K – 10.6 mcg

Folate – 8 mcg

Vitamin B2 (riboflavin) – 0.043 mg

Vitamin C – 15.7 mg

Pantothenic Acid – 0.223 mg

Vitamin E – 0.43 mg

Vitamin B6 – 0.048 mg

Health benefits of Plums:

Reasons why you should add plums to your diet:

Potassium in plum help maintain a normal blood pressure and lessen stroke chances. Anthocyanins, the pigment, help you stay away from the ugly cancers by their anti-oxidant properties.

Plums do well to your bowels by simply feeding it up by fiber content it has. Fibers treat the digestive system very politely.

Due to low glycemic index, plums don’t overshoot the glucose levels in blood but rather control it. This means it is great for diabetics and people who are on a weight loss diet.

Plums are great for your bones. Strong bones ensure stronger you.

Plums also improve the memory one has. This means it is great for aged as well as for young people.

Written by Marta

June 3rd, 2013 at 3:03 pm

Posted in Healthy Eating

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Apple; Keeps you going

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Everyone knows the saying, ‘An apple a day, keeps the doctor away.’ Apple is a crunchy and pleasant tasting fruit which most people enjoy eating and it is known to be very healthy for our body. You are one big apple lover, then this article may interest you because we shall see the nutritional facts and health benefits one can get after eating an apple.

A normal-sized apple possesses:

Calories: 95

Protein: 0.47 gm

Fiber: 4.4 gm

Vitamins in an apple:

Following is a list of vitamins that are found in apple while some are present in very low amount:

Vitamin B1 (thiamine) – 0.031 mg

Folate – 5 mcg

Vitamin A – 98 IU

Vitamin B2 (riboflavin) – 0.047 mg

Vitamin C – 8.4 mg

Vitamin B5 – 0.111 mg

Vitamin K – 4 mcg

Vitamin B6 – 0.075 mg

Niacin – 0.166 mg

Vitamin E – 0.33 mg

Minerals in apple:

Following is a list of minerals that are found in apple while some are present in very low amount:

Calcium – 11 mg

Iron – 0.22 mg

Manganese – 0.064 mg

Zinc – 0.07 mg

Potassium – 195 mg

Magnesium – 9 mg

Copper – 0.049 mg

Phosphorus – 20 mg

Sodium – 2 mg

Health benefits that apple has to offer:

Apple is rich in pectin, soluble fibers that do many good things in our body. There are many healthy facts about apples and some of them include:

  • Apple is good for your heart.
  • It gives you whiter and brighter teeth removing the stains on your teeth dye to its crunchy property and also by stimulating increased salivary secretion.
  • Protects you from different types of cancers.
  • Protects you from brain diseases such as Parkinson’s and Alzheimer.
  • Minimizes the risk of diabetes.
  • Controls cholesterol levels.
  • Reduces the risks of gall stones.
  • Good for digestive system.
  • Improves immunity.
  • Acts as a detoxifier of the liver.
  • Aids in weight loss.

There are so many more health benefits and this is why you should definitely include apple in your daily diet.

Written by Marta

May 31st, 2013 at 8:35 am