Health Marine

Archive for July, 2011

Baby boomers have long influenced the markets from baby foods to the current deluge of products for senior citizens. As the baby boomers have aged, there has been a great deal of emphasis placed on the importance of staying fit. They do not want to get old, but that is inevitable. They do want to keep in good shape as long as possible and are willing to buy the products to help them do so. Along with this has come a big influx of health and wellness products into the market place.Such products in the health and nutrition field have become a huge part of the network marketing industry. Network marketing is now the preferred name for the long established model of Multi-level Marketing or MLM, an industry where distributors or consultants sign up and get paid on the efforts of others as they sign people up under them. A wide variety of products has been marketed in this fashion for many years, from the early days of the giants such as Amway and Shaklee to the present day when new companies start up on a regular basis.One product being sold in increasing numbers in this industry is the liquid nutritional supplement. Dozens of different companies produce and sell similar products. They all claim health benefits as well as a way to earn money.Senior citizens, in increasing numbers, are finding that it is necessary to supplement their retirement savings and/or social security. Most are unable to continue with the lifestyles to which they had become accustomed. It becomes essential to scale back and cut expenses. Many are turning to home based businesses as a means to earn a little extra money to make ends meet. Although most MLM companies offer the hope and possibility of great wealth, most seniors are not looking to break the bank. They simply desire to earn a little extra money.As health and wellness expenditures are expected to grow into the trillions of dollars, the liquid nutritional supplements are in high demand and are gaining in popularity. They are sold in drug stores, grocery stores, and warehouse stores at discounted prices. Some people will still sign up with network marketing companies and buy their products at inflated prices because of the possibility of earning money in the process.If a person likes the products, feels they are beneficial for his/her health, and does not mind spending the extra money, network marketing may be the way to go. It should be realized, however, that this can be a difficult business which has a high failure rate. It can work out as a lucrative business, but it takes a lot of work and some luck to find success in network marketing.

The proof of good nutrition is good health. If you eat properly and provide your body with all the nutrients that it needs, you will have a higher energy level, be able to get things done with less fatigue and stress and be less subject to mood swings and illnesses to darken your day. Hammer nutrition provides a wonderful line of products to help your body during times of high physical stress such as when you are exercising. Heavy exercise taxes the body beyond normal levels and Hammer nutrition provides the extra strength you need to deal with that physical activity.
Sports drinks
The Hammer nutrition sports drink provides both a quick burst of energy during high activity level periods, such as when you are exercising, but it provides long term nutritional components for better health during regular areas. The level of electrolytes often drops during periods of high activity when physical stress is placing demands on the physical systems. Drinking a Hammer nutrition sports drink helps to repair the lower electrolyte levels. In addition, you receive a boost of minerals that will stabilize your blood glucose levels. The effect is long lasting and the drink comes in several flavors. It’s far better to drink a sports beverage than to down a high sugar and caffeinated product.
Energy Bar
When you are in the midst of a hard exercise routine, you sometimes want to provide a little extra fuel for your body. Hammer nutrition provides such a quick energy burst in the form of an energy bar. This helps your body maintain high operating levels without a heavy meal that can cause stomach or intestinal cramping. If the body is focusing energy and oxygenation on the muscles that are going through a workout, it is not a good idea to add the burden of trying to digest a heavy meal to the taxation of the muscles. The benefits of the energy bars are obvious. There is a smoothing of the up and down nutritional needs so the body operates at a higher level of efficiency all the time.
Recovery
Very heavy exercise programs place abnormal demands upon the body and it requires higher levels of action to recover from such activities. Heavy exercises burn carbohydrates, and these building blocks of the body requires additional carbohydrates to maintain good functioning levels. Hammer nutrition products provide extra levels of complex carbohydrates in an easily digestible form so that you don’t need hours to recover from an especially heavy program of exercise or recreational activities.
Lengthy demands
When you are doing long term, high demand exercising, Hammer nutrition products provide that higher level of carbohydrate that help to prevent mid range fatigue. Long distance runs or marathons, for example require the type of consistent and reliable energy that is provided through Hammer nutrition products. You don’t need to eat more, just better. The focus needs to be on providing necessary energy to the body during periods of high demand. The added benefits is better long term energy as well.

Hair loss is due to the insufficient presence of B vitamins in the food that is consumed. Especially B6, folic acid, biotin and inositol inadequacy causes hair loss. The minerals like magnesium and zinc and vitamins like panthothenic acid and niacin are the hair loss nutrition that is essential for hair growth, which stimulates the hair follicle cells.

Hair loss (androgenetic alopecia or hereditary hair loss) is caused primarily due to the impact that androgens have on the hair follicles. There is a genetic predisposition for this particular category of hair loss to take place which could also be expressed at a very young age. Not only it is the main cause of androgenetic alopecia as it accounts 50-70% of all cases, but it also responsible for 40-50% of all female hair loss.

Hair is made up of protein and therefore it is very important for healthy hair although most Americans eat too much protein. Vegetarians need to pay attention to this and make sure to combine beans with brown rice, corn, nuts, or wheat, or combine brown rice with beans, nuts, seeds, or wheat to make up a complete protein.

The basic nutrition that our hair needs is the supply of proteins. As the hair is mainly formed of proteins therefore the protein supply must always be maintained. Along with that are needed vitamins and minerals. When our diet is insufficient of vitamins we are likely to suffer from hair loss. Among the groups of vitamins the B vitamins are the most essential ones. The lack of B vitamins especially B6, biotin, inositol, and folic acid and minerals like iron, calcium, magnesium, sulfur and zinc are the most likely causes responsible for hair loss.

Hormones and Vitamins play an important role in the Hair growth. Hair consists of a pigment called “Melanin” which also occurs in the skin of human beings. This pigment is responsible for the dark nature of the skin and hair. In Young people, hair has large number of melanin pigments which leads to Dark nature of the hair and with the increase of the age, the no. of melanin pigments decreases, leading to whitening of the hair in old People. In older people, the follicles produce thin and long hair, and also sometimes also do not produce any hair. This is the cause for the Baldness in old people.

Salmon and greens also provide calcium for your teeth, so you’re helping your hair and teeth. Berries are high in cancer-preventing antioxidants, and dark greens also contain lutein, which halts blindness and cataracts. So when you eat all of the above, you’ll have a great hair day and look like you just had a day at a luxury spa.

Read about hair loss solution, cellulite treatment and joint pain relief

Guava Fruit Nutrition has Vitamin C Guava Fruit pineapple guava fruit guava juice

The guava is native to the Caribbean. Its skin is thin, light yellow and blushed with pink. A ripe guava softens to the touch. Guavas emit a strong, sweet, pungent fragrance. The flesh is white, red or salmon-colored and flavor ranges from strawberry to lemon to tropical.

The largest guava plantation in the United States, with 480 acres under cultivation, is Guava Kai Plantation in Kalauea. Hawaii half of Hawaiis total crop is produced here.

Guava are one of the best fruits available. Guavas are cholesterol, saturated and sodium free, plus low in fat and calories. Guava are high in fiber.

The edibile rind of a guava contains 5 times more vitamin C than an orange.

Guavas like other tropical fruits should not be refrigerated unless over ripe. The seeds of a guava can be eaten and the taste is often described as a cross between pears and strawberries.

Guava is a great fruit because it contains key nutrients like: vitamin C, carotenoids (vitamin A), folate, potassium, fiber, calcium and iron.

Good quality guavas should be firm and free of bruises. Ripe guavas should exhibit a fragrant fruity aroma. They will continue to ripen after harvest and should be stored at room temperature unless it is very ripe it should be refrigerated.

Guava Contains :

1. Vitamin C the skin of guava contains more than 5 times Vit C than that of an orange.
2. Vitamin A and B
3. Calcium
4. Nicotinic Acid
5. Phosphorus
6. Potassium
7.Iron
8. Folic acid
9. Fiber

Nutritive Values of Guava : Per 100 gm.

* Vitamin A : 250 I.U.
* Vitamin B : Thiamine .07 mg.;
* Niacin : 1.2 mg.
* Vitamin C : 302 mg.

* Calcium : 30 mg.
* Phosphorus : 29 mg.
* Carbohydrates : 17.1 gm.
* Protein : 1.0 gm.
* Calories : 70
If you have traveled in tropical areas, you might have seen the growing trees of the guava. Although its origin is uncertain, the guava fruit is believed to have traveled from the southern Mexico into, or through Central America in the early 1500s. Today guava can be found in warm tropical areas all over the world. Guava tends to grow in both humid and dry areas, but is sensitive to frost. Therefore, in the United States the fruit is primarily grown in Florida, Hawaii, and the Californian coast.
Guava is Beneficial in the following cases :

Prolonged menstruation, High blood pressure, strengthen the heart, Congestion of the lungs,Acidosis, Asthma, Catarrh,Obesity and Scurvy

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Medical News Cancer News :
mediconews.com

Dental News : mediconews.com

The name Gouda, originates from a city that is tucked away in the Netherlands, and is now generic in nature for other kinds of Dutch cheese as well. It has the creamiest of tastes among other cheeses, and has a mild flavor to it that takes months to taste even better than when it is initially made. It is yellowish in color, and is made from cow’s milk that is first cultured, heated and then separated from whey when it curdles. It is then placed into round molds that give it its round shape, and then saturated with brine solution which enhances the taste of the cheese from here on. After this stage, it is then coated with yellow or red paraffin after it dries up, to prevent the cheese from drying out. It can age within a few weeks from its preparation date, or go beyond a year in some cases. It takes on a different taste as it ages, and is most prized because of its unique flavor, and creamy texture when one digs in.

Due to the process involving the use of raw milk, the governments go into a tizzy, prohibiting the use of this, although some bend the rules and allow the use of unpasteurized milk. You can find this kind of cheese in places like Israel, Australia, Brazil and so on, where it is a major export from Holland, worldwide. Due to its high fat content, it makes for a good creamy cheese base for dishes, like pastas and sandwiches. Cheese sauce would work best when making dips and sauce based courses where its many elements are highlighted using cheese. It can be used as shredded cheese or grated and comes with herbs and spices merged into its content, to give it an extra bang in flavor. For those who like their cheese on the mild side when it comes to taste, have to eat Gouda that hasn’t aged for long. Gouda cheese nutrition facts along with the benefits of eating this cheese, are must know details for Gouda cheese eaters.

Gouda Cheese Nutritional Information

Whether you’d like to marry your Gouda cheese with a salad preparation, or a meat dish, or simply couple it with crackers, is totally up to you. How you manage your portions of this cheese is what plays a major role in calorie counting your meals. Take a look at how ordinary Gouda cheese compares to that of the smoked Gouda cheese nutrition facts. Also check out feta cheese nutrition, to experiment with a different type of cheese.

Nutrient Content
Gouda Cheese Calories= 356
Portion= 100 g)
Sodium
819 mg
Protein
25 g
Calcium
700 mg
Carbohydrates
2 g
Fat
27 g
Iron
0.2 mg
Cholesterol
114 mg
Sugars
2 g
Saturated Fat
18 g
Vitamin A
563 IU

Nutrient Content
Smoked Gouda Cheese Calories= 80
Portion= 28 g)
Sodium
290 mg
Protein
6 g
Calcium
14%
Carbohydrates
0 g
Fat
7 g
Iron
0%
Cholesterol
200 mg
Sugars
0 g
Saturated Fat
5 g
Vitamin A
6%

Gouda Cheese Health Benefits

Gouda cheese health benefits take root from raw milk, being its major ingredient and the one that fuels its beneficial rate. It is of controversial debate as to whether this kind of cheese is fit for the masses, but at the end of the day, managing your intake is key. So the next time you pick up this cheese, don’t think – just buy it.
Before milk is pasteurized, it is teaming with enzymes and colloidal minerals, which are necessary for the use and absorbing of sugar and fat within the body. Need more health info on cheese? Go to cottage cheese nutrition facts for more.
A good immune system needs bacteria and lactic acids for proper functioning, which this milk has in its unpasteurized form.
In order to effectively digest lactose, the body has to be able to absorb calcium present in milk, which is abundant in unpasteurized milk. The enzyme that is responsible for this function is called ‘phosphataze’.
When milk is heated, it converts into a substance that has toxic fats, sugars that can’t be digested and minerals that aren’t readily absorbed by the body.
Unpasteurized milk has elements in it that aid in fighting against allergies.
Gouda cheese nutrition facts as you can now understand have to be balanced out, and not over indulged into. It can have a long term effect on the body being fatty in nature, and isn’t something the body can handle if overly eaten. So manage your intake and turn to smoked Gouda for a less fattier alternative, and switch it around every once in a while. Hearty eating!

The phrase Health is Wealth gets more significant with age. Its what we preserve the most, especially after retirement. Most seniors would love to foresee a life of health, fitness and relaxation. Some active seniors would also want to travel and explore places, and realize a lifetimes desire. A fit and healthy life is nothing but a result of a wholesome lifestyle. It stems from preventive care and making sure your body gets all it needs to remain in the pink of health. It really isnt difficult to find important nutritional guidelines to follow. Internet for seniors is a readymade ocean of information. Thats where you go when you need reliable information or health tips. The importance of good nutrition is the first thing that your doctor would have spoken to you about. Most diseases are a result of a persons life pattern over the years that add to genetic factors. Seniors should strive to educate themselves about the importance of a healthy lifestyle. Kids should think of computer for seniors as a gift idea, so they can keep themselves abreast about the latest health and nutrition tips. Important foods for health: 1)Leafy vegetables, sweet potatoes, oranges and apricots for Vitamin A and beta-carotene. 2)Milk and other dairy products for calcium. 3)Nuts, egg, lean meat, tofu and other soy products for protein. 4)Whole grains for complex carbohydrates. 5)Fresh fruits for various kinds of Vitamins, fiber, and a minimum amount of sugar (check with your doctor if youre a diabetic).
Keep Away From: 1)Sugar filled foods like ice creams, candies, sodas, etc (sugar cravings are strong with some seniors). 2)Hot dogs, bacons, deep fried foods, fat filled chicken wings are laden with bad cholesterol. 3)White breads, pastas, pizzas, have been wiped off nutrition during the polishing process. Needless to say, smoking and excess consumption of alcohol will do your lungs and liver no good. They also serve as catalysts to cancerous cells. Seniors are also better off sticking to vegetarian foods as often as they can, since age slows down the digestive system as well. Apart from following these tips, put in a good bit of exercise and take your nutrition supplements according to prescription and youll be raring to go. Note: Each persons nutritional requirements differ. Please consult your physician before you start any kind of diet. Related Articles – computer for seniors, Internet for seniors, health, fitness, nutrition, health is wealth, diet, health tips, Email this Article to a Friend!Receive Articles like this one direct to your email box!Subscribe for free today!

Do you ever feel bombarded with messages from the media telling you that “xyz” food is bad for you? One day eggs are good for you, the next day they are bad for your heart. You need to eat more spinach, less fat, more protein, less sugar… So what’s the bottom line? It all boils down to the fact that what you DO eat is more important than what you DON’T eat.

Start From Scratch Through my coaching programs and e-book on PCOS, I focus A LOT on nutrition and the foods that will naturally help you achieve hormonal balance and reverse symptoms associated with PCOS and insulin resistance.If you’re a proud owner of Freedom from PCOS, then at some point you should receive my “Constructing an Effective Meal Plan” worksheet that helps you map out your personal meal plan so you can see results more quickly. For everyone else, I’ll map it out for you…The best way to figure out what you should be eating to live up to your highest health potential is to start from scratch. Sit down with a pad of paper and a pen and follow these simple steps.First, write down everything that you currently eat. This may take awhile, but you will be able to see that if you’re not where you want to be health-wise, you’re probably eating a lot of empty calories (empty calories mean that the food has little nutritional value, so it has lots of calories that do not serve you). I’ve personally struggled with Polycystic Ovarian Syndrome and insulin resistance, and this is one of the best exercises I’ve ever done to improve my condition (though, most women aren’t willing to do this tedious, but TREMENDOUSLY effective exercise).The U.S. government recommends that you eat between 5 to 10 fruits and vegetables every day. This recommendation is a great one and it has helped dozens of people lose weight and become healthier. The beautiful part to this is that once you start piling on the fruits and veggies, your plate (and stomach capacity) has no room left for the extra junk you used to eat! Fruit and vegetables are naturally filling, and when combined with lean protein, you’re satisfied and energized.*Side Note: Do NOT be afraid to eat fruit if you have insulin resistance. It is not bad for you. On the contrary, fruit contains essential vitamins and nutrients that promote a healthy body.You should also add other essential carbohydrates such as grains in the form of brown rice, quinoa, barley and buckwheat. These carbohydrates are so good for you and give you natural energy, while helping shed unwanted body fat!The easiest way to know if a food will benefit you is to identify whether or not its whole. Whole means it hasn’t really been tampered with spinach is whole, spinach maria is not.Start over with your nutrition habits by throwing out all the junk that is causing mayhem in your health and replacing your home with whole, healthy foods. If you’re struggling with PCOS and insulin resistance, its time you took a direct approach to naturally overcome your condition by feeding your body the nutrients it so desperately desires.Copyright (c) 2010 Katie Humphrey——–For more information on taking control over PCOS, go to http://www.FreedomfromPcos.com and get the first 3 chapters to my new book, Freedom from PCOS: 3 Proven Steps to Naturally Overcome Polycystic Ovarian Syndrome and Insulin Resistance, absolutely FREE!

Many golfers dont give much thought to the fact that nutrition can play a major role in their golf performance both on and off the course. Good nutritional habits can help you on the golf course both physically and mentally. Meal timing and proper balance of food groups can give you great performance results. Poor food choices can create fatigue, frustration, and depression with your game, and yourself. Recreational golfer or pro, positive changes in your diet will help give your body the fuel it needs for a consistent and powerful round of golf.

Three simple rules to follow that will help bring you better performance are: 1) Eat 5 or 6 small meals during the day rather than 2 or three larger meals. 2) Eat every couple of hours to keep your metabolism increased and your energy levels constant. 3) Make balanced choices containing some carbohydrates, proteins and fat.

Its a good idea to prepare for your round of golf by eating beforehand. If you eat two to three hours before the round, eat a snack containing carbohydrates approximately 300-400 calories. If the meal is four hours before play consume approximately 500-600 calories. Stay away from lots of sugars as it can affect your endurance.

Its also very important to consider hydration during play. Fluid replacement during a round is very important especially if the weather is hot and windy. Keep water handy as you play. If food is not consumed during play, your body has nothing for 5 or 6 hours. Combine this with exercise and low fluid intake and youll have a situation that may cause a drop in your blood sugar. This can greatly affect your brain function and skill.

You want enough energy to allow you to finish your round strong and not depleted. If you find yourself low on energy by the 16th hole, your food intake could be the culprit. Golf demands a lot both physically and mentally. Your body needs a good balance of protein and carbohydrates for optimum function. Use the foods you eat as fuel to gain the competitive advantage youre looking for.

New parents want to give their babies the very best. When it comes to nutrition, the best first food for babies is breast milk. Experts recommend that babies be breast-fed for six to 12 months. The only acceptable alternative to breast milk is infant formula. Solid foods can be introduced when the baby is 4 to 6 months old, but a baby should drink breast milk or formula, not cow’s milk, for a full year. Cow’s milk contains a different type of protein than breast milk. This is good for calves, but human infants can have difficulty digesting it. Bottle-fed infants tend to be fatter than breast-fed infants, but not necessarily healthier. Human milk contains at least 100 ingredients not found in formula. No babies are allergic to their mother’s milk, although they may have a reaction to something the mother eats. If she eliminates it from her diet, the problem resolves itself. Sucking at the breast promotes good jaw development as well. It’s harder work to get milk out of a breast than a bottle, and the exercise strengthens the jaws and encourages the growth of straight, healthy teeth. The baby at the breast also can control the flow of milk by sucking and stopping. With a bottle, the baby must constantly suck or react to the pressure of the nipple placed in the mouth. Initially, a breast-fed baby will need to be fed 8-12 times in a 24-hour period, especially since both baby and mother are getting used to the process. Breast milk is more quickly digested than formula, which is another reason why more frequent feeding is necessary. Another reason for the constant suckling at the breast is to stimulate the mammary glands to produce more milk for the baby’s growing appetite. But the extra time spent feeding the baby that first year is well worth it as breast milk passes along the mother’s immunities and delivers the highest-quality nutrition for a developing baby.
Want to find out about breast cancer survival rate and breast cancer types? Get tips from the Breast Cancer Prognosis website. Related Articles – breast cancer, health, cancer, breast cancer statistics, signs of breast cancer, breast cancer in men, what is breast cancer, breast cancer prognosis, Email this Article to a Friend!Receive Articles like this one direct to your email box!Subscribe for free today!

Fruit Nutrition Facts
Many Americans have little or no information on fruit nutrition facts because most nutrition ‘experts’ have little to no information on fruit or have bought into false or inaccurate information about fruit.
Let’s take a look at real Fruit Nutrition Facts:
De Novo Lipogenesis- The conversion of carbohydrates into fat There is a common idea in nutrition today that ‘carbs’ make you fat. I find it hilarious, I always ask people if they complain about the carbohydrates on their hips or abdomens and they look at me as if I’ve lost my mind.
Do these nutrition guru’s really even know how carbohydrates are converted into fat?
No.
Let’s find out.
De Novo Lipogenesis is the process by which carbohydrates are converted into fat. A study was published in the American Journal of Clinical Nutrition where the researchers hypothesis was that the conversion of carbohydrates into fat would be higher in obese women indicating that excess carbohydrate consumption leads to obesity. The results were rather interesting:
“De novo lipogenesis increases after overfeedingwith glucose and sucrose to the same extent in lean and obesewomen but does not contribute greatly to total fat balance.”
Another interesting quote from this study:
“De novo lipogenesis from carbohydrate is energetically expensive and evidence to date suggests it does not contribute significantly to increased fat balance in persons consuming a typical high-fat Western diet.”
Am J Clin Nutr 2001;74:73746.
Most nutrition guru’s do not understand this point:
Conversion of carbohydrates into fat is ‘energetically expensive’ or in simple terms the body burns 30% of the carbohydrates in the process of conversion! Carbohydrates do not make you fat.
There is a HUGE difference between refined sugar and fruit! All sugars are NOT created equal!
Lets compare the nutrition profile of regular granulated sugar to the nutrition profile of common fruit.
Table Sugar Nutrition Facts:
3 Tb. of granulated sugar
Calories…………146 Protein…………….0 Fiber……………….0 Vit. B2…………….1%
That’s IT!
Here is where the truth lies:
146 calories in 3 Tablespoons! That is the same as eating 1 and a half apples or 1 1/2 c. of cheerios! No protein, No fiber, No fat The second truth is that sugar ALWAYS accompanies fat in recipes.
Sugar Always Accompanies FAT!
When you make cookies, What is the combination you put in the mixer first?
Sugar and Butter
What is in every processed food?
Sugar and FAT
The combination of sugar and fat is a health disaster, blood sugar raises, insulin is released and fat goes directly into adipose stores. Fat is already fat. I know that sounds silly but it should be common sense that fat can easily be stored due to the fact that it is already in the form of fat, where carbohydrates cannot be stored as adipose tissue directly without de novo lipogenesis a very inefficient and energy expensive process.
Fruit Nutrition Facts
I will use 1 1/2 apples because it is about the same calorie content as 3 Tb. of sugar.
1 1/2 Apple
Calories…………….151 Protein……………….1g Fat…………………..1/2g Fiber…………………7g or 28% daily value
Vit. A……………….7% Folate……………….2% B1…………………..5% B2…………………..7% B3…………………..2% B5…………………..4% B6…………………..9% Vit. C………………18% Vit. E……………….3% Vit. K……………….7%
Calcium…………….2% Copper……………..9% Iron……………….2% Magnesium…………..5% Manganese…………..6% Phosphorus………….5 % Potassium…………..7% Zinc……………….1% Omega 3′s…………..2%
When you compare sugar to an actual fruit there is NO real nutritional comparison.
Notice the fiber content of the apple vs. sugar The apple contains 7g of fiber, this fiber regulates the absorption of sugars and provides bulk in the intestinal tract, where as the sugar has no fiber and immediately enters the bloodstream and then causes a subsequent fall in blood glucose levels.
Protein in Fruit
Yes, fruit contains protein. It does not contain a high amount but every fruit contains protein. All whole foods contain a natural balance of carbohydrate, protein and fat the way NATURE designed for us to consume these macronutrients.Fruits are designed to be an easy to digest, cleansing, simple boost of energy food.
Antioxidants: Another Fruit Nutrition Fact
Antioxidants are extremely important in a healthy diet. Antioxidants are found in natures most healthy foods, fruit, vegetables, whole grains, legumes, nuts and seeds.Antioxidants protect the body against free radical damage.
What is a free radical?
It is a cell that is missing a molecule, they will scavenge for the missing molecule and cause damage to another cell or destroy another cell to acquire the missing molecule. This may be interesting but it is important to understand that this can damage the DNA structure of the cell which causes it to function improperly, reproduce at a rapid, uncontrolled rate and this sets up a serious scenario for disease.
Free radical damage does not just stop at one cell, it is a continuous series of damaging events that can have serious consequences.
Antioxidants stop this free radical damage and protect the body from disease. Fruits and vegetables are the HIGHEST source of antioxidants!
Vitamin C- This is a well known antioxidant that prevents free radical damage before it even begins.
Vitamin E- Does not stop the damage in the beginning but it will stop the damage from continuing as it breaks the continuation of damage.
Flavonoids – most common and largest group of antioxidants, over 5,000 flavonoids have been identified in plant foods.
Polyphenols – Anthocyanins, apigenin, luteolin, proanthocyanidins, hesperidin, naringin, quercitin, myricetin, resveratrol and thousands of others….1
Studies have shown significant benefits to the consumption of antioxidants or polyphenols
Inhibition of carcinogenesis by polyphenols: evidence from laboratory investigations.
Studies have found that polyphenolic compounds have cancer preventing activities through many different effects. Polyphenolic compounds inhibited cancer cell growth, enhanced the cellular death, reduced invasiveness of cancer, and slowed the angiogenesis process in cancer.
Am J Clin Nutr. 2005 Jan;81(1 Suppl):284S-291S.
Common Polyphenols or Antioxidants and Food Sources Lycopene …..Tomato
Beta-carotene …..carrots, sweet potato, squash, pumpkin and red or orange bell peppers
Lutein ………spinach, kiwi, bell peppers
Co-enzyme Q10- avocado, broccoli, parsley, cauliflower, spinach, peanuts, almonds
Zeaxanthin- yellow corn and kiwi
Tangeritin- tangerines and citrus 2
Luteolin- found in leaves, celery, green pepper, oregano, thyme
Kaempferol- grapefruit, broccoli, apples
This list is short but demonstrates the potent cancer fighting, disease fighting components of fruits and vegetables.
Fruit Nutrition Facts
Let’s review the most commonly consumed fruits and see the specific nutrition facts in each fruit.
Banana Fruit Nutrition Facts
Calories……………..121 Protein……………….1.5g Fat …………………. .4g Vit. A…………………..4% Folate………………….7% B1……………………..4% B2……………………..9% B3……………………..6% B5……………………..9% B6…………………….38% Vit. C…………………16% Vit. E…………………..1% Vit. K…………………..1%
Calcium……………….1% Copper………………12% Iron…………………..2% Magnesium…………11% Manganese…………20% Phosphorus………….4% Potassium………….10% Selenium…………….2% Zinc…………………..3% Omega 3′s…………..3%
Orange Fruit Nutrition Facts
Calories………….68 Protein………….1.5 Fat……………. .2g Vit. A…………….15% Folate……………12% B1…………………9% B2…………………6% B3…………………4% B5…………………7% B6…………………9% Vit. C…………..110% Vit. E……………..1% Vit. K……………..0%
Calcium…………..6% Copper……………6% Iron……………….1% Magnesium………5% Manganese………2% Phosphorus………5% Potassium………..5% Selenium…………0% Zinc……………….1% Omega 3′s………10%
Strawberries 1 cup Fruit Nutrition Facts
Calories…………..46 Protein…………….1g Fat……………… .4g Vit. A……………….1% Folate………………9% B1…………………..3% B2…………………..3% B3…………………..4% B5…………………..4% B6…………………..5% Vit. C…………….113% Vit. E………………..3% Vit. K………………..4%
Calcium……………..2% Copper………………8% Iron………………….3% Magnesium…………6% Manganese………..31% Phosphorus…………5% Potassium…………..5% Selenium……………1% Zinc………………….3% Omega 3′s………….9%
Blueberries Fruit Nutrition Facts
Calories……………..84 Protein……………..1.1 Fat……………….. .5 Vit. A……………….3% Folate……………….2% B1……………………5% B2……………………6% B3……………………4% B5……………………4% B6……………………6% Vit. C………………19% Vit. E………………..6% Vit. K……………….32%
Calcium……………..1% Copper………………9% Iron………………….2% Magnesium…………3% Manganese………..28% Phosphorus………….3% Potassium……………2% Selenium…………….0% Zinc…………………..3% Omega 3′s…………..8%
Mango Fruit Nutrition Facts
Calories…………….134 Protein……………..1.1g Fat……………….. .6g Vit. A………………..68% Folate…………………7% B1……………………11% B2……………………11% B3……………………..9% B5……………………..7% B6…………………….21% Vit. C…………………76% Vit. E…………………15% Vit. K…………………10%
Calcium……………….2% Copper………………25% Iron……………………1% Magnesium…………..6% Manganese…………..3% Phosphorus…………..3% Potassium…………….7% Selenium……………..2% Zinc……………………1% Omega 3′s……………7%
Pineapple Fruit Nutrition Facts[1 cup]
Calories…………….82 Protein……………….1g Fat………………… .2g Vit. A………………….4% Folate…………………7% B1……………………12% B2……………………..5% B3……………………..6% B5……………………..7% B6……………………14% Vit. C……………….105% Vit. E…………………..0% Vit. K…………………..1%
Calcium………………..2% Copper………………..20% Iron……………………..3% Magnesium…………….6% Manganese…………..85% Phosphorus…………….2% Potassium………………4% Selenium………………..0% Zinc………………………2% Omega 3′s………………3%
Apricot Fruit Nutrition Facts
2 apricots
Calories……………33 Protein………………1g Fat…………………. .3g Vit. A……………….58% Folate………………..2% B1…………………….2% B2…………………….3% B3…………………….3% B5…………………….3% B6…………………….3% Vit. C…………………9% Vit. E…………………4% Vit. K…………………3%
Calcium……………..1% Copper………………6% Iron………………….2% Magnesium…………2% Manganese…………3% Phosphorus…………2% Potassium…………..4% Selenium……………0% Zinc………………….2% Omega 3′s………….0
Raspberries Fruit Nutrition Facts [1 cup]
Calories…………………63 Protein…………………1.5g Fat………………….. .8g Vit. A……………………..2% Folate…………………….6% B1…………………………4% B2…………………………4% B3…………………………5% B5…………………………8% B6…………………………5% Vit. C…………………….43% Vit. E………………………7% Vit. K…………………….11%
Calcium………………….3% Copper………………….12% Iron……………………….5% Magnesium………………8% Manganese……………..46% Phosphorus………………5% Potassium………………..4% Selenium………………….0 Zinc………………………..6% Omega 3′s……………….14%
Look at the TOTALITY of Nutrients not Individual nutrients
There is a common theme in nutrition today……. reductionism
Eat dairy products for calcium fish or flax for omega 3′s meat for protein Oranges for Vitamin C
This reductionist idea has absolutely nothing to do with optimal health or supplying adequate nutrients in the body. In fact, some of these foods have little else to offer us and may not even provide a healthy amount of the nutrients we value them for.
ALL foods contain protein, nearly all foods contain calcium, nearly all plant foods contain omega 3′s.
Fruit Nutrition Fact: Fruit contains Omega 3 fatty acids
You probably look at the omega 3 content of these fruits and first, are surprised they have omega 3′s.
Why are you surprised that fruit contains Omega 3′s?
Because the media and most nutrition ‘experts’ only tell you about foods that contain A LOT of omega 3′s. We don’t need a lot of omega 3′s. Notice that the cup of raspberries only contains .8g of fat and yet has 14% of your daily value of omega 3′s. We do not need much!
The common diet myth is that fat is good and we need a lot of it to get enough essential fatty acids…..not true.
If .8g of fat in fruit can provide you with 14% of your daily value you know you don’t need a lot of fat in your diet to get the essential fatty acids your body needs!
Let’s make a fruit meal and check out the fruit nutrition facts
Most people think of fruit as a little snack, and may eat an 1 piece of fruit or rarely more than 2 in a day. But what if you made fruit a meal?
Could you get enough nutritional value?
Here is an example of a fruit breakfast:
1 banana 1- 5″ round cantaloupe 1/2 c. blueberries 1/2 c. strawberries
You may be thinking that this can’t possibly provide you with adequate nutrition, but here is the nutrition breakdown.
Can fruit be part of a healthy diet? Absolutely!
Calories………. 361 Protein…………..7g [15% of daily value for average woman] Fat ……………1.9g Fiber……………… 11.5g or 46%Omega 3′s …….35% Vit. A…………….806% Folate……………41% B1……………….28% B2………………..22%
B3………………..39% B5………………..23% B6………………..70% Vit. C ……………358% Vit. E……………..7% Vit. K ……………..34%
Calcium…………..7% Copper…………..44% Iron………………11% Magnesium ……..35% Manganese……….62% Phosphorus ………20% Potassium…………44% Selenium…………..7% Zinc…………………18%
As you can see, fruit is PACKED with nutrients! If you consume fruit as an actual meal and not just a small apple for a snack you can actually obtain all the nutrition you need. After evaluating fruit nutrition facts I hope you can see that fruit is an extremely important part of a healthy diet.Fruit contains more nutritional value than you probably even realized.
Fruit nutrition fact lists are hard to come by, I rarely see a nutrition ‘expert’ who really understands the health benefits of fruit consumption or who actually knows the fruit nutrition facts at all. Even worse, some nutrition gurus have false and inaccurate information on fruit nutrition facts.
Many people believe that fruit has little nutritional value and should not be eaten regularly because of the ‘sugars’ or ‘carbs’ in fruit. Fruit has is viewed in a negative light due mostly to a lack of understanding of fruit nutrition facts and the difference between natural occurring sugars in natural foods that contain a myriad of nutrients, protein, and a lot of fiber vs. refined flour and sugar.
The reality is that fruit is an excellent food and contains a variety of nutrients, including protein.
Fruit is often over looked, and condemned because of the much feared ‘carb’ or sugar. All of the benefits of fruit, including the antioxidants are over looked and this is a fatal mistake, literally!
Berries are high in antioxidants, low in sugar, contain significant omega 3 fatty acids and are high in vitamin C. Berries are fruit super foods and should be a regular part of the diet, especially in the summer months. A parfait made with fresh berries and some cashew cream is an excellent way to cool off in the summer.
“Antioxidants, especially those from food sources, have important roles in preventing pathogenic processes related to cancer, cardiovascular disease, macular degeneration, cataracts, and asthma, and may enhance immune function.”
Antioxidant Nutrients: Current Dietary Recommendations and Research Update June H. McDermotthttp://www.medscape.com/viewarticle/406705 Posted: 11/01/2000; J Am Pharm Assoc. 2000;40(6) 2000 American Pharmacists Association
1 http://www.webmd.com/food-recipes/features/how-antioxidants-work12 http://en.wikipedia.org/wiki/List_of_antioxidants_in_food