Is It True Calories In Banana Make You Fat? Read The Facts!

Is It True Calories In Banana Make You Fat? Read The Facts!

Fruits Healthy Foods

Bananas indeed quite high in calories, but there are so many nutrients content in banana that more important than calories content in it. An  exercise physiologist and nutritionist, Martica Heaner said, if you consume about 10 bananas, there are about 1,000 calories, you could be fat. However, most likely you will not be able to eat 10 bananas at once. 1-2 bananas is enough to make you feel full.

Bananas do have fat, but only a little, and is a good kind of fat. Not only that, bananas also have a bit of protein, as well as other ingredients, such as vitamin C, vitamin K, vitamin A, beta carotene, lutein, and zeaxanthin, and lots of vitamin B. Bananas are a snack that contains carbohydrates, potassium, and magnesium, which can be lost during a hard workout session. So, if eaten after exercise, can restore the lost energy and electrolytes. Plus, each piece of banana, there are 3 grams of fiber. This will give a sense of satiety.

Bananas beneficial to the body because it can help overcome heartburn, providing instant energy, a cure for constipation, drunk, and helps control blood pressure and stress. Well, if banana contains so many nutrients for the body, then why bananas can make you fat?

As said by Martica Heaner above, consuming too many bananas every day, it can make you gain weight. Therefore, if you are likes consuming this fruit, you are obliged to restrict it. It is recommended you should eat two bananas a day to keep your body fit and healthy. Do not eat more than three pieces of banana if you want to get instant energy, because glycogen that produced after eating bananas will be stored in the liver, so it turned into body fat. Banana fruit is included free of fat, but it contains sugar levels high enough so that it can make you gain weight.

Bananas can make you fat if you are not exercising. The accumulation of fat, because the calorie content of bananas are pretty high. Now, therefore, if you eat a banana is better directly followed by a 15 minute walk to burn off the fat from the banana. To avoid gaining weight from too much eating bananas, you'll want to reduce the sugar intake from other fruits on a regular basis. If you still want to eat a banana, you should consume two bananas in the morning with milk to burn calories. So, ready to eat banana and get the benefits?

Calories In Grapes & 9 Important Nutrition Facts You Should Know

Calories In Grapes & 9 Important Nutrition Facts You Should Know

Fruits

Who doesn't know grapes, they are delicious fruit to eat. But there is a rumor for diabetics people, grapes is not allowed. Is that true? Each experts have their own opinion, but we also should learn a little to get the right information of it. Based on data, red or green grapes (European type) contained 69 calories in every 100 gr. Meanwhile, calories in every same size of Concord grapes, contained 67 calories. So, are grapes safe for diabetics people? Well, there is someone that already had the same question at netdoctor.co.uk, and they answered it is okay to eat grapes in small amount not more than three handfuls a day. 

Meanwhile, if we referred to diabetes.org site, they also said grapes are okay for diabetics. The reason is, fruits has a lot of vitamins, minerals, and fiber. Fruit can also be a great substitute for high-fat desserts when you need to satisfy your sweet tooth. It can be eaten as a snack, a side dish, or may be a part of your main course. They also said that fruits are contained from natural sugar. The conclusion from our opinion, fruits are okay, but eat in the small portion. In addition, there are 9 important nutrition that you should know.

1. Grapes has a lot of antioxidants such as anthocyanins, flavonols, geraniol, linalol, nerol and tannins. Antioxidants are the type that most recommended by scientists because it is a substance that is good for the body's defense against many types of diseases.
2. Red grapes has a compound called resveratrol, touted as a substance that can reduce the body's cholesterol and protect the heart. This substance is used for reducing deposits in the blood vessels so that the risk of heart disease can be avoided.
3. In every 1 gram of fresh grape skins contain 50 to 100 micrograms of resveratrol, depending on the type of grapes. This substance is also capable of eroding free radicals and helps the growth and repair of body tissues.
4. Grapes in one meal dose contains about 92 international units (IU) of vitamin A that beneficial for eye health, 0.19 milligrams of vitamin E which is good for health skin and ward off free radicals, and 14.6 micrograms of vitamin K that helps maintain and normalize the viscosity / blood stagnation.
5. Types of grapes and other berries that are dried, such as raisins, sultanas (dried grapes of this type is known in Arabia and Europe), and currants (similar as berries) also contains nutrients that many. For example, raisins have a lot of content of boron (natural borax), a type of mineral that serves to maintain bone strength.
6. Grape juice cleanse dirt clods and launched urinating, increased fluid flow from the bile, and shed the remnants of disposal in the digestive tract. Grape juice also can clean the intestines and serves as a mild laxative.
7. In a study also found that consumption of grape juice that does not peel can help eliminate infection of the mouth and throat.
8. Flavonols in grape seeds help cure night blindness, retinal damage, and improving the quality of vision.
9. Combined substances in wine may help heart health, reduce angina (heart seizure), and can normalize heart pressure.

If you wanna get more grapes nutrition info, you can check nutritional value of grapes based on USDA National Nutrient data base below.

Grapes, red or green
(European type, Thompson seedless),
Nutritive Value per 100 g,
ORAC Value 3,277 (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	69 Kcal	3.5%
Carbohydrates	18 g	14%
Protein	0.72 g	1%
Total Fat	0.16 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.9 g	2%
Vitamins
Folates	2 µg	0.5%
Niacin	0.188 mg	1%
Pantothenic acid	0.050 mg	1%
Pyridoxine	0.086 mg	7.5%
Riboflavin	0.070 mg	5%
Thiamin	0.069 mg	6%
Vitamin A	66 IU	3%
Vitamin C	10.8 mg	18%
Vitamin E	0.19 mg	1%
Vitamin K	14.6 µg	12%
Electrolytes
Sodium	0%	1 mg
Potassium	191 mg	4%
Minerals
Calcium	10 mg	1%
Copper	0.127 mg	14%
Iron	0.36 mg	4.5%
Magnesium	7 mg	2%
Manganese	0.071 mg	3%
Zinc	0.07 mg	0.5%
Phyto-nutrients
Carotene-α	1 µg	--
Carotene-ß	39 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	72 µg	--

Calories In Blueberries, Nutritional Value & 11 Amazing Benefits

Calories In Blueberries, Nutritional Value & 11 Amazing Benefits

Fruits

Blueberries are included in the berry family has the sweetest flavor, also includes one of the fruits that are low in calories. Not to mention the nutritional content of blueberries that provide many health benefits. Blueberries are one of the healthiest fruits on the planet. Blueberries beat other fruits and other vegetables because of its antioxidant content. This makes blueberries as one antidote to damage cells in the body that contributes to the symptoms of heart attack and cancer incidence. Research on rats mention that rats consuming this fruit becomes more focused and smarter than mice that did not eat it.

Fruit that has a Latin name Vaccinium spp, contains a variety of nutrients, for example, some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), vitamins B1, B2, B3, and B6, vitamin C, vitamin E, vitamin K, as well as carbohydrates and fats. The content of manganese and vitamin K on Blueberry fruit is quite high, the chemical element manganese is an anti-inflammatory. Its function can indirectly facilitate blood flow and improve memory.

Calories in bluberries and nutrition facts

Like what we have mentioned above, bluberries are low in calories. There are only 16 calories in every 1 oz fresh bluberry fruit, meanwhile calories in every unsweetened frozen bluberries with the same size contains 14 calories. The highest calories content available in blueberry muffins which has 79 calories in every 1 oz. Below you can read detail nutritional value.

Blueberries (Vaccinium spp)
ORAC Value 5562,
Nutrition Value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	57 Kcal	3%
Carbohydrates	14.49 g	11%
Protein	0.74 g	1%
Total Fat	0.33 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	2.4 g	6%
Vitamins
Folates	6 µg	1.5%
Niacin	0.418 mg	2.5%
Pantothenic acid	0.124 mg	2.5%
Pyridoxine	0.052 mg	4%
Riboflavin	0.041 mg	3%
Vitamin A	54 IU	2%
Vitamin C	9.7 mg	1.5%
Vitamin E	0.57 mg	4%
Vitamin K	19.3 µg	13%
Electrolytes
Sodium	1 mg	0%
Potassium	77 mg	2%
Minerals
Calcium	6 mg	0.5%
Iron	0.28 mg	3.5%
Magnesium	6 mg	1.5%
Manganese	0.336 mg	14%
Zinc	0.16 mg	1.5%
Phyto-nutrients
Carotene-ß	32 µg	--
Lutein-zeaxanthin	80 µg	--

Blueberries health benefits

• Healthy heart. Blueberries contain ingredients that are good for heart health. With the consumption of five or six pieces each week, will help lower the risk of developing a heart attack.
• Lowering blood sugar. Blueberry fruit is a fruit with a low glycemic index, which is good for blood sugar regulation, particularly for those with diabetes. Consumption of these five fruits every day, and you will feel the positive benefits to the body.
• Prevent cancer. With diligent eating half a cup of blueberry juice every day, its anthocyanin content can prevent cancer.
• Preventing infection in the urinary tract. Such as cranberries, blueberries are also good for preventing bacterial or bladder infection. 
• To lose fat in the abdomen. With polyphenol ingredients found in them, nutritious blueberries reduce excess fat around the stomach and reduce problems in the body's metabolism. Due to the low calorie content, the fruit is good to eat for you who are undergoing a diet program. 
• Treating cellulite. Raw blueberries contains four grams of fiber. Fiber is in it more easily absorbed than water though. 
• Good for the bones. Material containing manganese blueberries good for the bones so powerful in strengthening bones and you will avoid the risk of loss.
• Increase endurance. According to a study, blueberries turned out to contain more antioxidants than other fruits and vegetables. Antioxidants are good for the immune system, by neutralizing the free radicals caused by toxins or cigarette. The antioxidant benefits resulting from pigment-producing blue color in blueberries. 
• Brain stimulation. Diligently eating blueberries can make the brain work more actively and more clever. The study also said that the habit of eating blueberries can improve memory in later life. 
• Good for dry skin. In the realm of beauty, blueberry donate one other important benefits, which smoothes skin texture. The trick is simple, mix two teaspoons of brown sugar and blueberries with three tablespoons of lemon juice. 
• Helped sharpen vision. Consumption of two blueberries every day will avoid yourself from the risk of decreased vision in the eye due to increasing age.

10+ Magnificent Benefits of Plum, Nutrition Facts & Calories Content

10+ Magnificent Benefits of Plum, Nutrition Facts & Calories Content

Fruits

Plum has about 2,000 varieties originating from various countries. In general, it turns out the fruit that has a latin name Prunus domestica has incredible nutritional content for health. In China, black plum varieties thrives in Zhejiand Province, Fujian, and Yunnan. In Chinese mythology, a plum is a special symbol which symbolizes wisdom, immortality, and resurrection. In China, black plum is used for the treatment of a number of diseases. Because, black plums contain a high source of vitamin C, malic acid, oxalic acid, and tannins. Although small and low in calories, but plums are a good source of iron for the body. A study conducted by experts from Annamalai University even mention plum extracts can improve hemoglobin.

Another study conducted at Father Muller Medical College said plums containing antineoplastic that can prevent cancer. Not only the fruit, even the stems, seeds, and leaves from plum tree is also a material that can be used to cure various diseases. Leaves of plum tree is used as an antibacterial ingredient that strengthens teeth and gums.

Plum is a source of lutein and zeaxanthin. Both of these pigments prevent muscle degeneration leading cause of vision loss. The content of vitamin A and antioxidants in plum, believed to ward off free radicals that damage cells and tissues that can injure eyes.

Experts from Florida State and Oklahoma State University conducted an experiment involving 100 women pascamenopouse. A total of 55 women were asked to consume 100 grams of prunes every day for 12 months, while the rest were asked to consume 45 grams of dried apples instead of plums. Each day, participants also take a supplement that contains 500 mg of calcium and vitamin D 400 IU. The analysis showed women who ate prunes has higher bone density at the spine and forearm bone, compared with those who ate apples.

Plums nutrition facts

Plums (Prunus domestica), fresh,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	46 Kcal	2.3%
Carbohydrates	11.42 g	8%
Protein	0.70 g	1%
Total Fat	0.28 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.40 g	3.5%
Vitamins
Folates	5 µg	1%
Niacin	0.417 mg	3%
Pantothenic acid	0.135 mg	3%
Pyridoxine	0.029 mg	2%
Riboflavin	0.026 mg	2%
Thiamin	0.028 mg	2%
Vitamin A	345 IU	11.5%
Vitamin C	9.5 mg	16%
Vitamin E	0.26 mg	2%
Vitamin K	6.4 µg	5%
Electrolytes
Sodium	1 mg	0%
Potassium	157 mg	3%
Minerals
Calcium	6 mg	0.6%
Copper	0.057 mg	6%
Iron	0.17 mg	2%
Magnesium	7 mg	2%
Manganese	0.052 mg	2%
Phosphorus	16 mg	2%
Selenium	1.0 µg	2%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	190 µg	--
Crypto-xanthin-ß	35 µg	--
Lutein-zeaxanthin	73 µg	--

Benefits of plums

Plum fruit touted as having the effect of anti-hyperlipidaemic and anti-diabetic. Plum juice also has properties to relieve chronic diarrhea. Another study conducted at Father Muller Medical College shows that plum fruit contains anti-neoplastic useful for preventing cancer. Fruit is widely used as a cake topping is also recommended for those who suffer from anemia, renal lithiasis, biliary lithiasis, vitamin A deficiency, pregnant women, the elderly, or teenagers. The juice is also used in cosmetics because it can brighten the skin. Another amazing plums benefits for health are:

1. Maintain stable blood sugar levels remain normal

2. stimulates the kidneys

3. Has a mild laxative effect as

4. Good for digestion

5. Contains a high iron

6. Reduce the risk of urinary tract infections

7. Help prevent heart attacks

8. Helps regulate blood pressure

9. Lowering cholesterol levels

10. Effective for skin problems such as sunburn and eczema

Calories in Kiwi Fruits & Nutrition Facts

Calories in Kiwi Fruits & Nutrition Facts

Fruits

Kiwi fruit is low in calories but rich in nutrients. As stated in the USDA national nutrient database, calories in every 100 g of kiwi fruit weight contains 61 calories. Meanwhile calories in gold kiwi with the same weight, contains 60 calories. A publication that was published in the Journal of the American College of Nutrition shows that, from 27 types of commonly consumed fruits, kiwi has highest nutrient density (nutrient density). The research was conducted by Dr. Paul Lachance, director of The Nutraceuticals Institute, a professor at Rutgers University, USA.

Kiwi is a source of amino acids arginine and glutamate. Arginine is an amino acid that is a vasodilator (blood pressure lowering) and helps increase blood flow. As a vasodilator, arginine is also used to treat symptoms of impotence. The same amino acids also prevent plaque on artery walls, particularly in patients with angioplasty (plastic surgery of blood vessels).

Some research shows that the kiwi fruit contains 17 times more vitamin C than an apple, two times more than oranges, as well as more than lemon. The content of vitamin E in kiwi twice more than the avocado. In addition, kiwi fruit also contains vitamins B1, B2, B6, folic acid, niacin, vitamin A, and pantothenic acid in significant numbers.

Vitamin C and vitamin E as a natural antioxidant that plays an important role in counteracting free radical attack, causing aging cells and triggers the onset of various diseases. Free radicals are atoms or molecules that has one or more unpaired electrons that are free to bind to various cells and tissues, as well as lead to cancer, heart disease, and premature aging.

Vitamin C helps maintain the condition of the body against flu and colds (boosts the immune system), reducing stress levels and help the healing process. This vitamin also plays a central role in maintaining the health of skin cells that still looks clean, radiant and healthy. As with vitamin C, vitamin E also plays a role maintaining healthy body cells, slow the effects of aging and maintain skin cells in order to stay young, improve fertility, and reduce the risk of coronary heart disease. ( Another benefits read at benefits of kiwi fruit)

In addition to vitamin C and E, another antioxidant present in kiwi is certain phytochemical compounds, such as carotenoids, lutein, Xanthophyll, flavonoids, and others. Kiwi antioxidant capacity against free radical compounds placed third highest after the orange and red wine.

The main minerals contained in the kiwi is potassium, magnesium, calcium, copper, zinc, manganese, and phosphorus. The content of potassium in the kiwi was 5.4 mg / calories, higher than bananas (4.2 mg / calories), and slightly lower than the papaya (6.6 mg / calories) and apricot (6.2 mg / calories). To get more specific kiwi nutritional value, below you can read at the table based on USDA National Nutrient data base.

Detailed kiwi fruit nutritional value

Kiwi or Chinese gooseberry (Actinidia chinensis),
Fresh, Nutritive value per 100 g .

Principle	Nutrient Value	Percentage of RDA
Energy	61 Kcal	3%
Carbohydrates	14.66 g	11%
Protein	1 g	2%
Total Fat	0.52 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	3 g	8%
Vitamins
Folates	25 µg	6%
Niacin	0.341 mg	2%
Riboflavin	0.025 mg	2%
Thiamin	0.027 mg	2%
Vitamin A	87 IU	3%
Vitamin C	92.7 mg	154%
Vitamin E	1.46 mg	10%
Vitamin K	40.3 µg	34%
Electrolytes
Sodium	3 mg	0%
Potassium	312 mg	7%
Minerals
Calcium	34 mg	3.5%
Copper	0.130 mg	14%
Iron	0.31 mg	4%
Magnesium	17 mg	4%
Manganese	0.098 mg	4%
Zinc	0.14 mg	1%
Phyto-nutrients
Carotene-ß	52 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	122 µg	--

Orange Nutrition & 10 Magnificent Benefits For Health

Orange Nutrition & 10 Magnificent Benefits For Health

Fruits

Do you curious to know how many calories content in an orange? According to data, calories in every 1 large sized orange (averages all varieties), contain 86 calories.

Oranges is one of most popular fruits in the world, but we should know nutrient content in it also the  benefits for health and beauty. Based on the results of research conducted by the University Health Ulleval in Norway, a high content of vitamin C in oranges can protect you from heart disease by improving the health of the arteries. The researchers found that adult men and elderly (object of study) that increase the intake of vitamin C from fruits (including oranges) did not experience thickening of the carotid artery, which is one of the main arteries that supply blood to the heart and brain. This result is different from those that do not increase the intake of vitamin C from fruits such as citrus fruits.

Oranges known as fruits that contains enough magnesium. Therefore, consuming oranges regularly can improve bone health. Based on the results of a study published in the Journal of Health in 2005, the researchers studied the relationship between magnesium intake on bone mineral density. The results showed that people who consume more magnesium daily, had a bone mineral density better than a lower magnesium intake.

Meanwhile, research conducted at the University of California, have shown encouraging results. Namely, those who ate a breakfast high in fiber, low in fat and low in fiber and high in fat, indicating an increase in the release of cholecystokinin hormone. To get more benefits of oranges for health, below you can read orang nutrition facts based on USDA National Nutrient data base.

Orange nutrition facts

Beside rich in vitamin C, orange juice also contains magnesium which can help maintain blood pressure and reduce the risk of heart attack. In addition, orange juice also can boost your immune system. Folic acid content in orange juice is also important for the development of your brain, while the high potassium content helps maintain healthy blood circulation. Orange juice also contains thiamin that helps the process of changing food into energy.

Carotenoids in orange juice is a powerful antioxidant that can fight harmful free radicals. Carotenoids also prevent premature aging. Phytonutrients in orange juice helps nutrients to function more effectively. The fruit is rich in vitamin B6, which increases the processing of carbohydrates and protein in the diet. Vitamin B6 also increases the production of hemoglobin is responsible for carrying blood to all parts of the body.

Oranges (Citrus sinensis), Fresh,
Nutritional Value per 100 g. Total-ORAC- 1819 µmol TE/100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	47 Kcal	2.5%
Carbohydrates	11.75 g	9%
Protein	0.94 g	1.5%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.40 g	6%
Vitamins
Folates	30 µg	7.5%
Niacin	0.282 mg	2%
Pantothenic acid	0.250 mg	5%
Pyridoxine	0.060 mg	4.5%
Riboflavin	0.040 mg	3%
Thiamin	0.100 mg	8%
Vitamin C	53.2 mg	90%
Vitamin A	225 IU	7.5%
Vitamin E	0.18 mg	1%
Vitamin K	0 µg	0%
Electrolytes
Sodium	0 mg	0%
Potassium	169 mg	3.5%
Minerals
Calcium	40 mg	4%
Copper	39 µg	4%
Iron	0.10 mg	1%
Magnesium	10 mg	2.5%
Manganese	0.024 mg	1%
Zinc	0.08 mg	1%
Phyto-nutrients
Carotene-β	71 µg	--
Carotene-α	11 µg	--
Crypto-xanthin-β	116 µg	--
Lutein-zeaxanthin	129 µg	--
Lycopene	0 µg	--

10 benefits of oranges for health and beauty

Reduce the risk of heart disease and diabetes

According to a recent study published in the American Journal of Clinical Nutrition, oranges can reduce the inflammation that occurs after eating foods high in fat and carbohydrates. Therefore orange fruit plays an important role in minimizing the risk of heart disease and diabetes.

Oranges can prevent breast cancer

It's true that orange can prevent breast cancer that is by eating orange regularly, because orange contains lycopene that can prevent breast cancer.

Boost the immune system

High content of vitamin C in orange, contribute to boost immunity and prevent various diseases. Therefore if you want to have a healthy body and avoid various diseases, it is advisable to consume oranges regularly, of course, with proper portions, as if the excessive consumption of orange also has negative effect on the gastric.

Lowering bad cholesterol

By consuming orange fruits with routine and the right dosage can keep you from the risk of increased cholesterol. a study published in Nutrition Research in 2010 showed that orange can lower cholesterol levels. Beta carotene, bioflavonoids, and pectin are very beneficial for strengthening the blood vessels. It also can help increase good cholesterol in the body, as well as lower bad cholesterol.

Benefits of orange to reduce birth defects

For pregnant women who consume orange, may reduce the risk of birth defects because the content of lycopene in it. While the content of flavonoids in orange, useful for the children to become immune cells and antibodies that will keep your child's immune so as not to catch cold and cough.

Oranges can help skin appear youthful

Antioxidants contained in orange, can make your skin look naturally white and will make the skin taut and will make a youthful face. This is because the content in oranges can protect the skin from free radical damage that would cause the signs of aging on the skin.

Lowers the risk of colon cancer

Oranges can also reduce the risk of colon cancer, because the vitamin in orange can repel free radicals that will damage the surface of the DNA in our bodies.

Maintain a healthy digestive tract

Oranges contain pectin which is a dietary fiber, which aid digestion and maintain intestinal mucous membrane as it reduces the time of toxin exposure and other harmful chemicals in the gut.

Benefits of orange to prevent hypertension

Oranges contain potassium minerals in adequate amounts. Potassium is an important component that plays a role in body fluids helps controlling heart rate and blood pressure thus preventing high blood pressure.

Reducing risk of inflammation

In addition to functioning as an antioxidant, Narigenin contained in orange fruit also have anti-inflammatory effects.

Avocado Calories, Nutrition & Various Magnificent Benefits Of Avocado For Health Also Beauty

Avocado Calories, Nutrition & Various Magnificent Benefits Of Avocado For Health Also Beauty

Fruits

Although the number of calories in an avocado is high, but there is a surprising fact about the benefits of nutrition in it for health. There are some reasearch that proven avocado has benefits to prevent cancer also many people that proved avocado also can used as acne tratment. Calorie content in avocados are indeed high, because it comes from fat. But actually, the fat contained in avocados are classified as oleic monounsaturated fats. Oleic fatty acid, which is also known as Omega 9 fatty acids may reduce the risk of coronary heart disease. Rich fat content makes vitamin A contained in avocados are not easily damaged. The content of vitamin A and C make a good avocado as an antioxidant, an antidote to bad effects of free radicals.

There is also a research from  University of Western Australia and Monash University that revealed avocado benefits for men's fertility. The research result shows, sperm that has antioxidants layer are easier to reach the ovum. Some of health benefits of avocado oil has also been proven to be real through scientific research. Avocado oil is known to increase the body's ability to absorb carotenoids contained in food. Carotenoids are fat-soluble compounds, and highly dependent on the presence of fat. And unfortunately, a lot of foods high in carotenoids, but very low in fat.

Avocado oil is high in unsaturated fatty acids are very good to deal with this. A study showed that adding avocado oil in foods can enhance the body's ability to absorb alpha-carotene, beta-carotene, and lutein up to 15 times more than that without the avocado oil. To know more health benefits, you should know avocado nutritional value below based on USDA National Nutrient data base.

Avocado nutrition facts

Avocado (Persea americana),
Refuse seed and skin, Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	160 Kcal	8%
Carbohydrates	8.53 g	6.5%
Protein	2.0 g	3.5%
Total Fat	14.66 g	48%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%
Vitamins
Folates	81 µg	20%
Niacin	1.738 mg	11%
Pantothenic acid	1.389 mg	28%
Pyridoxine	0.257 mg	20%
Riboflavin	0.130 mg	10%
Thiamin	0.067 mg	5.5%
Vitamin A	146 IU	5%
Vitamin C	10 mg	17%
Vitamin E	2.07 mg	14%
Vitamin K	21 µg	17.5%
Electrolytes
Sodium	7 mg	0.5%
Potassium	485 mg	10%
Minerals
Calcium	12 mg	1%
Copper	0.190 mg	21%
Iron	0.55 mg	7%
Magnesium	29 mg	7%
Manganese	0.142 mg	6%
Phosphorus	52 mg	7%
Selenium	0.4 µg	<1%
Zinc	0.64 mg	6%
Phyto-nutrients
Carotene-α	24 µg	--
Carotene-ß	62 µg	--
Cryptoxanthin-ß	28 µg	--
Lutein-zeaxanthin	271 µg	--

Avocado calories content

Calories in every 1 fruit (all avocado varieties average) that has 7.1 oz of weight contain 322 calories. There is also a difference calories content between Californian avocados with Florida avocados. With the same weight of pureed avocados (8.1oz), Californian avocados has higher amount of calories (384 calories) compared with Florida that only contain 276 calories.

Avocados can be regarded as one of the oldest fruits in the world. But in fact, the avocado has a very high nutrient content. Besides containing carbohydrates and protein, it turns out avocado contains potassium, phosphorus, magnesium, calcium, zinc, folate and vitamin essential in it (read at avocado nutrition facts table above). Avocado is a fruit which is special, because it contains 20-30 times more fat than other fruits. The fat content can provide enough energy when consumed. Type of fat that contained is monounsaturated fat which is a powerful antioxidant that is a single, that is easily digested and useful for the body.

Benefits of avocado for health

Protect from cancer

According to one study, extracts of avocado can kill or stop the growth of precancerous cells that can lead to oral cancer. But the extract is also believed to have the same effect on other types of cancer. Efficacy of the fruit according to some researchers generated by the content of folate, vitamin C and E as well as antioxidants.

Lowering blood cholesterol

Avocados are a source of monounsaturated fats are good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.

Blood pressure control

Another benefit of avocado for health is to help maintain blood pressure, it is because the avocado contains potassium which can stabilize blood pressure, especially to prevent high blood attack. High blood attacks became one of the causes of stroke, a disease that makes the body unable to move half. But with the content of potassium in avocados, high blood attack, stroke or other blood circulatory disease stopper can be minimized.

Prevent anemia and heart attacks

In the avocado fruit contains copper and iron. Iron and copper are very helpful in terms of the formation of red blood cells, with frequent eating avocados can prevent blood loss or anemia. Avocados can also monitor your heart rate and maintain body nerve function to stay awake.

Benefits of avocado to prevent stroke

Avocados have a very high content of folate. The folate content of useful to prevent stroke. With lots of eating an avocado is the possibility of stroke will be minimized.

Better nutrition absorption

The study found that some types of nutrients can be absorbed better when eaten with avocado. In one study, when the participants consumed a salad containing avocados, they can absorb five times the amount of carotenoids (a group of nutrients including lycopene and beta carotene) than those who did not mix it with avocado.

Benefits of avocado for beauty

Fruit which has scientific name Persea americana contains oils that can nourish the skin. The content of essential fatty acids, vitamins C, E and other nutrients can function as an antioxidant, antibacterial and anti-wrinkle effects to create beautiful and youthful skin. 

Avocados are also able to prevent the growth of bacteria on the skin that causes acne, and moisturize and protect skin from dryness. Besides avocados can counteract bad effects of ultraviolet light and suitable for all skin types, including sensitive skin problems to treat. Avocado skin contains oils that can be used as a moisturizer. Clean your face, then gently rub the inside of the avocado skin on the entire face. Let stand about 15 minutes, then rinse with warm water, followed by cold water. Skin becomes more moist and soft.

If you want to get more information about avocado nutrition, benefits for health and so on. You may ask a nutritionist to makes you consume the right portion, because however, too much consumption is also not good for helth too.

Rambutan Fruit Benefits And Nutrition Facts

Rambutan Fruit Benefits And Nutrition Facts

Fruits Nutrition

Based on research conducted by various institutions and health experts have shown that rambutan have benefits and similar content with orange and apples. Inside the fruit there are many important compounds such as vitamin C, iron, phosphorus, protein and carbohydrates, all the substances needed by the body every day. Rambutan fruit is known as a very low-fat. Most of the calories of rambutan, derived from carbohydrates. Institute of Medicine recommends 130 grams of rambutan for your daily consumption.

According to popular belief and the origin of its name, rambutan is native to Indonesia and Malaysia. The name rambutan is derived from the Malay/Indonesian word rambutan, meaning "hairy" in both languages.

Rambutan is very rich in iron, which is needed to control the oxygen levels in the body. Iron helps prevent fatigue and dizziness caused by anemia. In addition, meat rambutan also meet 4.3 percent of the daily phosphorus needs for the body. Phosphorus helps filter out waste in the kidneys, as well as necessary for the growth, maintenance, and repair of all tissues and cells.

Nutrition Fact of Rambutan Fruit

Rambutan is rich in sugar. Most of it is fructose and sucrose, but contains very little calories, only 60 calories in each piece. There is an abundance of vitamin C in rambutan, including potassium, iron, vitamin A, and a little calcium, magnesium, sodium zinc, niacin, fiber and protein.

Here are nutrition fact Rambutan fruit, canned, syrup pack

image source from wikipedia

Health Benefits Of Rambutan Fruit

1. Anti Cancer

Rambutan containing ingredients as an antioxidant. A study conducted by the University of Chiang Mai in Thailand found that the rambutan fruit, seeds and skin have powerful antioxidants called flavonoids. Several types of flavonoids are believed to reduce cholesterol, anti-cancer and anti-inflammatory.

2. Protector Free Radicals

One of the compounds in rambutan skin is Gallic acid. These compounds act as free radical antidote because it helps protect the body from oxidative damage. Once again, this can be a help to fight cancer.

3. Rich in Vitamin C

Rambutan is rich in vitamin C. If a person consuming 10 to 12 rambutan, then he was taking 75-90 mg of ascorbic acid, more than twice the recommended amount in the daily menu. In addition to functioning as an anti-oxidant, vitamin C can prevent cell damage and helps the absorption of iron.

4. Formation of Blood

This sweet fruit also has a small amount of copper. This substance is needed as a shaper of white blood cells and red blood cells. In addition, rambutan also contains iron which can prevent the occurrence of anemia.

5. Healthy digestion

Rambutan also has fiber that can help a person avoid constipation. In addition, rambutan can also kill parasites in the intestines and helps relieve the symptoms of diarrhea.

Acai berry Health Benefits And Nutrition Fact

Acai berry Health Benefits And Nutrition Fact

Fruits Nutrition

Acai berry is a fruit that grows in the Amazon rainforest. The fruit is popular because a lot of the benefit. Acai berry was originally only consumed by local people, but now its existence has spread almost all over the world. Acai berry is not only available in the fresh fruit. Many pharmaceutical companies are packaged in capsule form as a supplement.

Among the many benefits of the acai berry, one of the most coveted benefits is the ability to help you lose weight. Moreover, the Acai berry is also rich in antioxidants and has the ability to eliminate toxins from the body. According to a study, the antioxidant content of Acai berry 10 times more than that contained in the blueberries. Acai berries contain a variety of healthy nutrients such as fatty acids, amino acids, carbohydrates, and many more that can speed up the process of metabolism. Fiber in the acai berry will also increase your metabolism and helps the bowels and intestines. In other words, acai berry, will act as a colon cleanse that will send the accumulated waste in the large intestine and later excreted from the body.

Acai berry Nutrition Fact

Acai berry contains amino acids, protein and various vitamins, including vitamins A, B1, B2, B3, vitamin C, vitamin E, and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. Acai berries contain a variety of minerals including magnesium, zinc, calcium, copper, and potassium. Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid. Scientific studies suggest that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions. In addition, tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties.

100 g of berries provide about 80-250 calories depending up on the preparation and serving methods. In fact, fresh acai berry has been the staple nutritious diet of native Amazonian for centuries. Acai berry is also rich in medium chain fatty acids like oleic acid (omega-9) and linoleic acid (omega-6). These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body and thus help prevent heart disease.

Health Benefits of Acai berry

1. Antioxidant

This fruit contains a powerful antioxidant that plays an important role in keeping the body to stay healthy. Antioxidants are needed to help cleanse the body of toxins and waste, and help repair cell damage caused by free radicals. Antioxidants are also important for maintaining heart health.

2. Sources of Anthocyanins

Acai berry is one of the best sources of anthocyanins. Anthocyanins and flavonoids are powerful antioxidants that help defend the body against stress pressure. They also have an important role in the Prevention of body cell system. Free radicals are harmful byproducts produced by the body. In addition to acai berry, red wine (red wine) will also contain these compounds. But unlike red wine, acai berry does not contain alcohol that can actually have a negative impact on health, especially if consumed in excess.

3. Heart Health

Acai berry also contains a lot of omega-6 and Omega-9. Both of these fatty acids are important for maintaining heart health. Not only the heart, fatty acids can also help protect entire cardiovascular system.

4. Lower cholesterol

Some studies also show that both these fatty acids can help lower cholesterol. Again, lower cholesterol levels will also mean more heart healthy.

5. Digestive health

Acai berry is also a source of fiber and protein. Both of these substances are good for digestion and heart. Acai berry is is known effectively maintain a healthy digestive system, liver health, as well as having anti-inflammatory properties.

6. For detoxifying

Acai berry is also known to be effective as a detoxifying agent that helps remove toxins from the body.

7. Anti Aging

Not only that, acai berry is believed to slow the aging process. Although there is no hard evidence of this, acai berry antioxidants thought able to making skin look younger. Antioxidants help slow down the aging process to prevent skin cell damage caused by free radicals. Anthocyanins in acay berry could also affect good for skin appearance. But once again, further studies are needed to substantiate this claim.

8. Increase energy and stamina

Acai berry can also increase energy and stamina. Both are needed to keep the body fit to perform daily activities.

Once harvested, the acai berry should be immediately processed to retain its nutritional value. Drying is the most common type of processing. But nowadays, many pharmaceutical companies that make the acai berry supplements in capsule form.

Caution:

• So far the negative effects of the acai berry has been found that people who eat them will tend to lose their appetite. Although this is considered a 'negative', decreased appetite it would be good news for people who want to lose weight. Indeed, for those who intend to gain weight, do not worry, take it in small portions so that you can still get all the benefits.
• Reported acai berry can also trigger allergic reactions. But like any kind of food or other supplements, the risk of allergy can always arise. When they first try, be sure to eat in small amounts to see whether there is an allergic reaction. If you have pollen allergies or super sensitive to acai or similar berries, you may need to avoid this fruit. However, if you consume it in sufficient quantities, it's quite safe to consume this fruit.

Cantaloupe Health Benefits And Nutrition Fact You Must Know

Cantaloupe Health Benefits And Nutrition Fact You Must Know

Fruits Nutrition

Cantaloupe (Cucumis melo) save a lot of health benefits. Cantaloupe or muskmelon is rich of minerals, pro vitamin A, potassium and dietary fiber. Nutrient content in the fruit is beneficial for improving endurance, healthy kidney and spleen function, and lowers blood pressure.

Cantaloupe fruit is tasty. Especially if made iced cocktail,ice, or make juice.In the summer, cantaloupe is the best option for relieving thirst. Not only that, if you experience canker sores cantaloupe fruit is the solution. cantaloupe fruit contains vitamin C and vitamin B6. For people with hypertension and diabetes cantaloupe very good to be consumed.

Cantaloupe Nutrition Fact

Cantaloupe nutritional values is very varied. A bowl of cantaloupe contains, among others, 3.1 mg beta-carotene; 68 mg of vitamin C; 1.3 mg fiber; 13 mg carbohydrates, 494 mg potassium, and 14 mg sodium. In addition, the elements calcium, phosphorus, iron, niacin, protein, polyunsaturated fats can also be obtained from the cantaloupe.

Meanwhile, according to The Journal of Food Science content in 100 grams of cantaloupe, on average contains 12.69 mg of magnesium; 0.03 mg manganese; 0.05 mg of copper; 0.10 mg zinc; 0,003 mg of cobalt, and 0.005 mg chrome.

Considering levels of beta-carotene is quite high, cantaloupe is good to consume because it can counteract free radicals which is one cause of heart disease and cancer.

In the manual of the RDA (Recommended Dietary Allowance), there is a suggestion that we consume beta-carotene approximately 5-6 mg per day to maintain your cardiovascular health. Referring to the suggestion, we would not need complicated steps to get your intake of beta-carotene. We simply consume cantaloupe regularly and maintained a healthy heart.

image source : nutrition-and-you.com

Health Benefits of Cantaloupe

Some of the benefits of cantaloupe fruit for our health, such as:

1. The content of potassium in cantaloupe fruit can lower high blood pressure, reduce the formation of plaque in the arteries, as well as a natural laxative.
2. Vitamin A contained in it can maintain healthy eyes and good bone and consumed for active and passive smokers.
3. Potassium contained in cantaloupe able to control blood pressure, suitable for people with hypertension.
4. Cantaloupe also has a low glycemic index (GI), Fructose and glucose contained in cantaloupe fruit is a natural simple sugar so it is safe to eat for people with diabetes, obesity. It also can prevent uric acid.
5. Cantaloupe is a good source of vitamin A and beta-carotene are very good. The content of beta-carotene is an antioxidant that may play an important role in reducing the concentration of peroxyl radicals or free radicals which can prevent premature aging or prevent cancer.
6. Cantaloupe can also maintain a healthy heart, lungs, or blood vessels.
7. Can increase endurance, healthy kidney and spleen function, and lowers blood pressure because of its rich mineral content of provitamin A and potassium and dietary fiber.
8. The high folate content in the fruit helps in the production and maintenance of new cells, especially in pregnant women.