What's Wrong with Philippine Fruits?

What's Wrong with Philippine Fruits?

The article above is my very first article posted in Triond. It talks about how Philippine fruits fare when compared to "stateside" fruits or not locally-produced fruits. 

VITAL NUTRIENTS : Magnesium

Magnesium

The element Magnesium (Atomic Number : 12) is also a nutrient, a Vital Nutrient. This, unfortunately, is something not being propagated enough that it is reported that 75% of Americans are Magnesium-deficient. If that is the case with the Americans, it may be more so with Filipinos.

Recent studies have also tied-up Magnesium-deficiency to Diabetes, Asthma and Osteoporosis. The tie-up with Osteoporosis might also be due to people not so knowledgeable when it comes to Magnesium. Calcium needs Magnesium in order for it to be fully absorbed by the body. Meaning, a diet full of Calcium will be a waste if you will be deficient in Magnesium. It has been reported that you risk Heart Attack or Stroke if you take Calcium Supplement without the corresponding Magnesium Supplement.


Interestingly, Heart Attack or Stroke is the #1 leading cause of death in the Philippines. This is an intriguing link of facts. Filipinos maybe, are forgetting to take their share of Magnesium. As a rule, the amount of Magnesium you need is half the amount of your Calcium intake (meaning, if you are taking 1000mg of Calcium daily, you will need to supplement it with 500mg of Magnesium).

Food-Source of Magnesium
You may take supplements but, it is definitely better to get Magnesium from natural sources like Fruits and Vegetables. For Vital Nutrients Magnesium-rich Fruits, check out our Top Ten Magnesium-rich Fruits and for Vegetables : Top Ten Magnesium-rich Vegetables.

RDA for Magnesium

• Children - 200-250mg
• Adult (Female) - 300-360mg
• Adult (Male) - 350-420mg

   

VITAL NUTRIENTS : Vitamin C

Vitamin C

Vitamin C is one of the Vital Nutrients that our body needs as it performs a lot of functions. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is also an antioxidant. An antioxidant are Vital Nutrients which fights free radicals which causes diseases like Cancer. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

In particular, the following are the benefits we can get from Vital Nutrients Vitamin C :

• Skin Care - can prevent the consequences of prolonged sun exposure which can lead to Skin Cancer
• Cancer - since Vital Nutrients Vitamin C is an antioxidant, it follows that it is an anti-Cancer Fruit
• Weight Loss - Fruits that are high in Vitamin C (and low in Carbs and Calories) are considered Weight Loss Fruits

Fruit Source of Vital Nutrients Vitamin C
For Fruits having the most Vitamin C, check out our Top Ten Vital Nutrients Vitamin C-rich Fruits

Reminder
Now, it is important to note that our body does not or cannot manufacture Vitamin C, which means we need to load with this Vital Nutrients everyday. How much Vital Nutrients Vitamin C do we need everyday? See below :

• Children - 40-45mg
• Adult (Female) - 45 - 60mg
• Adult (Male) - 45 - 60mg

    

VITAL NUTRIENTS-rich Fruits for Diabetics

The Right Fruits for Diabetics

Let us be somewhat careful here because this matter is serious and if you will check the internet, there are a lot of opinions regarding which fruit to eat if you are Diabetic. Some are even saying that Diabetics can not eat Fruits which is wrong because there are certainly Fruits which are good to Diabetics.

Let us be safe here and just pick the fruits which are always mentioned as good for Diabetics. The Fruits in the list below are Fruits which are low in Glycemic Index (Carbohydrates are rated on the glycemic index according to how rapidly they cause blood sugar levels to spike. The lower the number, the better. Low GI foods are rated from 0 to 54. Medium GI foods are rated from 55 to 69. High GI foods are rated higher than 70). It is said that Fruits with low GI are the god ones for Diabetics and these are :

• Grapefruit - with GI of 25, this Weight Loss Fruit is also a Diabetic Fruit
• Apple - with GI of 38, Apple reduces inflammation related to Diabetes
• Plums - GI = 39
• Banana, Kiwifruit, Mango and Papaya - all are Medium GI

Remember : It is better to consult first with your doctor before eating anything.
     

VITAL NUTRIENTS-rich Fruits for Weight Loss

VITAL NUTRIENTS-rich Fruits to Eat to Lose Weight

Health and Weight Loss Magazines are basically united in saying that to lose weight you need to eat foods which are :

• Low in Calories and Carbohydrates, and ;
• High in Fiber and Vitamin C

What better foods to eat in trying to lose weight than natural foods (and not processed foods) such as ...(drum roll) Fruits. This blog has already listed which Fruits are Low in Calories and Carbohydrate and there are also lists of Fruits which are high in Fiber and Vitamin C. Consolidating these lists, this blogger has come up with the best Fruits for you to eat in trying to lose weight. Here is the list :
VITAL NUTRIENTS-rich Fruit for Weight Loss

• Melon, Papaya and Strawberry - although quite low in Fiber, these Fruits are powerhouse when it comes to Vital Nutrients Vitamin C and low in Calories and Carbohydrates
• Blackberry and Raspberry - for Fiber and Antioxidants
• Kumquats - rich both in Vital Nutrients Vitamin C and Fiber
• Balimbing (Carambola) - this Fruit has all the criteria : low in Carbs and Calories but high in Fiber and Vitamin C
• Banana - although not included in the Top Ten List of any Vital Nutrients associated with Weight Loss, this Fruit has been known to make people happy. What better way to go about your Weight Loss routine than with a happy attitude.

Eat your heart out now with these fruits.
 

The Color Food Guide for Fruits and Vegetables

The Color Food Guide for Fruits and Vegetables
A very interesting article on how you can tell what Vital Nutrients are in a fruit by only looking at its color. Of course, we may need to research more in order to prove if this is right but this is a good read.

But for accurate Vital Nutrients facts on Fruits, check our Fruit List.
   

5 Fabulous Tips for Fruits and Vegetables

5 Fabulous Tips for Fruits and Vegetables

An article on tips on how to have your days filled with Vital Nutrients-rich Fruits. Below is the summary of the tips :

• Include at least one orange one dark green vegetables to your daily diet to get some Vitamin A and Folate
• Do not compromise on your health even if your are short of time
• Frozen or canned Fruits are ok but fresh ones are the best
• Choose fresh Fruits over Fruit juices
• Choose Fruits with no added salt or preservatives

For the complete article, click on the link above.
  

The Health Benefits of Fruits and Vegetables

The Health Benefits of Fruits and Vegetables

Another article praising the Vital Nutrients of Fruits is this article from Articlesbase.com. The article enumerated the Vital Nutrients of Fruits that will give the most benefit to anyone who includes Fruits in their diet.

Click on the link above to view the complete article. 

Top Ten List : VITAL NUTRIENTS Low-Calories Fruits

List of Top Ten Fruits with the lowest content of VITAL NUTRIENTS Calories
This Top Ten list is for our readers who are weight watchers. Although, as previously stated in previous post, Calories, like Carbohydrates, are essential to our body because these Vital Nutrients are the energy our bodies need to do anything, some Weight Loss practitioners would still want the Top Ten List for Fruits with the lowest content of Calories. Below is our Top Ten List of VITAL NUTRIENTS Low-Calories Fruits :

1. Lemon - 20kcal
2. Rhubarb - 21kcal
3. Lime - 30kcal
4. Watermelon - 30kcal
5. Balimbing (Carambola) - 31kcal
6. Strawberry - 32kcal
7. Pitanga - 33kcal
8. Melon (Cantaloupe) - 34kcal
9. Papaya - 39kcal
10. Peach - 39kcal

Top Ten List : VITAL NUTRIENTS Low-Carbohydrate Fruits

List of Top Ten Fruits with the lowest content of VITAL NUTRIENTS Carbohydrate
This Top Ten list is for our readers who are weight watchers. Although, as previously stated in previous post, Carbohydrates or Carbs are essential to our body because these Vital Nutrients are the energy our bodies need to do anything, some Weight Loss practitioners would still want the Top Ten List for Fruits with the lowest content of Carbs. Below is our Top Ten List of VITAL NUTRIENTS Low-Carbohydrate Fruits :

1. Rhubarbs - 4.54g
2. Olives - 5.61g
3. Balimbing (Carambola) - 6.73g
4. Pitanga - 7.49g
5. Watermelon - 7.55g
6. Strawberry - 7.68g
7. Melon (Cantaloupe) - 8.16g
8. Avocado - 8.64g
9. Peach - 9.54g
10. Prickly Pear - 9.57g

Pinoycity's Ultimate Weight Loss Programs: Ultimate Weight Loss Food : Grapefruit

Vital Nutrients-rich Grapefruit : An Ultimate Weight Loss Fruit

From our trusted blog partner - Pinoycity's Ultimate Weight Loss Programs is this article about Vital Nutrients-rich Grapefruit highlighting how nutritious and beneficial to our health Grapefruit is.

Pinoycity's Ultimate Weight Loss Programs: Ultimate Weight Loss Food : Grapefruit: "Ultimate Weight Loss Food : Grapefruit This Vital Nutrients powerhouse has been known to aid Weight Loss practitioners. In a study in 2006,..."

How to Use Fruits to Lose Weight | eHow.com

How to Use Fruits to Lose Weight | eHow.com
This article from eHow.com, essentially, is highlighting (as this blog have been doing from the start) the Vital Nutrients of Fruits. This article is saying that Fruits will not only give us energy for our daily works but will even aid us losing those unwanted weight.

Let me just say that, I believe that all fruits will aid us in reaching our Weight Loss goal but some fruits is be better than others. Fruits that are suitable for Weight Loss are those high in Fiber and Vitamin C and low in Calories and Carbohydrate. But let me warn you - the guide of a doctor is needed if you are contemplating on going on a Weight Loss diet, so check with your doctor first before going head on.

You may also want to check our list of Vital Nutrients-rich Fruits for Weight Loss.

Top Ten List : VITAL NUTRIENTS Carbohydrate-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS Carbohydrate
Carbohydrates or Carbs are essential to our body because these Vital Nutrients are the energy our bodies need to do anything. In fact, our brain, in order to function well, needs Carbohydrate (One of the negative effects of a low-carb diet is the reduction of brain function, in other words, it makes your brain dull). Which means it is wrong to take out Carbohydrate in our diet (just do not over-eat).

One better way to provide your body with Carbohydrate is with Fruits. Below is our Top Ten List of VITAL NUTRIENTS Carbohydrate-rich Fruits :

1. Dates - 75.03g
2. Tamarind - 62.50g
3. Sapotes - 33.76g
4. Persimmon, Native - 33.50g
5. Plantains - 31.89g
6. Breadfruit - 27.12g
7. Durian - 27.09g
8. Jackfruit - 24.01g
9. Atis (Sugar Apple) - 23.64g
10. Banana - 22.84g

Top Ten List : VITAL NUTRIENTS Water-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS Water
Fruits are so refreshing that most fruits will quench your thirst on a very hot day. This is no surprise because Fruits, basically, are more than 60% Water. Not only will Fruits refresh us, it will also provide us that Water-requirement we need daily.

Here is our Top Ten List of VITAL NUTRIENTS Water-rich Fruits :

1. Rhubarb - 93.61g
2. Watermelon - 91.45g
3. Balimbing (Carambola) - 91.38g
4. Strawberry - 90.95g
5. Pitanga - 90.81g
6. Melon (Cantaloupe) - 90.15g
7. Peach - 88.87g
8. Papaya - 88.83g
9. Lime - 88.26g
10. Pear, Asian - 88.25g

Top Ten List : VITAL NUTRIENTS Fiber-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS Fiber
Fiber in Fruits are different from he Fiber found in Vegetables, Grains and Seeds. Although both types of Fibers are beneficial to our body, the Fiber found in Fruits are the soluble type (which means Veggie Fibers are the insoluble ones).

Soluble Fibers are beneficial to our body because they collect fats, cholesterol, toxins, and other colon wastes. And, since they collect fats, Vital Nutrients Fiber-rich Fruits are good for those who want to lose weight. So for those planning to trim down their tummy, check out this Top Ten List of VITAL NUTRIENTS Fiber-rich Fruits :

1. Coconut - 9.0g
2. Dates - 8.0g
3. Elderberry - 7.0g
4. Avocado - 6.8g
5. Kumquats - 6.5g
6. Raspberry - 6.5g
7. Guava - 5.4g
8. Sapodilla - 5.3g
9. Blackberry - 5.3g
10. Tamarind - 5.1g

Fruits for People Suffering from Dysmenorrhea

VITAL NUTRIENTS-rich Fruits for People Suffering from Dysmenorrhea
Dysmenorrhea - the pain and discomfort being suffered by women during Menstruation. The pain is typically described as dull, aching, cramping and often radiates to the lower back. Relief can be provided by medicines (pain relievers and the likes) but don't you think it will be best if the cure is from natural resources - fruits, of course. So, which Fruits would be best against Dysmenorrhea? Below is the list :

• Vital Nutrients Magnesium-rich Fruits - this nutrient will help relax the Uterus
• Vital Nutrients Calcium-rich Fruits - help prevent menstrual cramps by maintaining normal muscle tone
• Vital Nutrients Vitamin E-rich Fruits - to help prevent severe pain
• Vital Nutrients Vitamin C-rich Fruits - to always help your immune system
• Vital Nutrients Vitamin B3-rich Fruits - have been studied as effective in relieving menstrual cramps

Fruits for Healthy and Shiny Hair

VITAL NUTRIENTS-rich Fruits for Healthy and Shiny Hair
The secret to a healthy hair is a healthy scalp or a healthy hair root. Hair gets their Vital Nutrients from the scalp or from their root. So, to have a healthy, shiny hair, you need to have a healthy scalp. And to have a healthy scalp you need to provide it with Vital Nutrients. You can have these Vital Nutrients in the form of supplements (like capsules or liquid chemicals, etc.) or get it naturally - like getting them from Fruits. Below are the Fruits that will help you in having a great hair :

A. Vital Nutrients-rich Fruits to Eat

• Vital Nutrients Vitamin A-rich Fruits - Vitamin A is an anti-oxidant that produces healthy oil for the scalp.
• Vital Nutrients Vitamin C-rich Fruits - boosts immune system of the scalp and help develop healthy hair
• Vital Nutrients Vitamin B5-rich Fruits - assists reducing hair loss and accelerated or natural graying
• Vital Nutrients Vitamin B6-rich Fruits - slows hair loss and boosts melanin (color pigmentation)
• Vital Nutrients Vitamin E-rich Fruits - improves scalp circulation and blood flow
• Vital Nutrients Calcium-rich Fruitsh - necessary for stronger bone and hair structure
• Vital Nutrients Copper-rich Fruits - helps prevent hair defects in structure and color maintenance
• Vital Nutrients Selenium-rich Fruits - improves suppleness of the scalp
• Vital Nutrients Zinc-rich Fruits - repairs hair and iron deficiency

B. Vital Nutrients-rich Fruits to Apply to Your Hair

• Avocado Hair Mask - Combine 1 ripe avocado, 2 tbsp. yogurt, 1 egg, 1/2 tsp. rosemary oil and 1 tbsp. jojoba oil. Begin by working the avocado hair mask into your scalp and hair. Leave in for 20 minutes. Rinse with shampoo and conditioner.
• Melon and Banana Hair Mask - Combine both fruits to form a thick paste, the paste should be applied generously to the hair. Apply a plastic cap to lock in moisture; and allow the paste to sit for 45 minutes.
  

Top Ten List : VITAL NUTRIENTS Magnesium-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS Magnesium
Magnesium is water-insoluble and is stored throughout the body. VITAL NUTRIENTS Magnesium is required for the formation of enzymes that release energy from food. It is essential for life, as it plays a major role in the metabolism of glucose. It is also used in the production of cellular energy and to create protein. Below is the Top Ten List of VITAL NUTRIENTS Magnesium-rich Fruits :

1. Tamarind - 92mg
2. Prickly Pear - 85mg
3. Dates - 43mg
4. Jackfruit - 37mg
5. Plantains - 37mg
6. Coconut - 32mg
7. Durian - 30mg
8. Sapotes - 30mg
9. Avocado - 29mg
10. Banana - 27mg

Top Ten List : Vital Nutrients Zinc-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS Zinc
The most prominent functions of VITAL NUTRIENTS Zinc include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc have also been proven to eliminate sexual dysfunction, boost sexual function, aid in healthy hair, and help with healing skin wounds. Below is the Top Ten List of VITAL NUTRIENTS Zinc-rich Fruits :

1. Coconut - 1.10mg
2. Avocado - 0.68mg
3. Blackberry - 0.53mg
4. Raspberry - 0.42mg
5. Jackfruit - 0.42mg
6. Dates - 0.29mg
7. Durian - 0.28mg
8. Guava - 0.23mg
9. Olives - 0.22mg
10. Apricot - 0.20mg

VITAL NUTRIENTS-rich Fruits for a Pimple-free Skin

VITAL NUTRIENTS-rich Fruits for a Pimple-free Skin

The following Vital Nutrients-rich fruits have been known to protect our skin from germs. This list is divided into two sets - set one for fruits you need to eat for a healthy skin ; set two for fruits you apply to your skin to revitalize it. Below is the list :

A. Vital Nutrients-rich Fruits to Eat :

• Vitamin A-rich Fruits - Retinoids, derivatives of Vitamin A, are used to treat acne and other skin disorders. To view Vitamin A-rich Fruits, check our Top Ten List of Vital Nutrients Vitamin A-rich Fruits.
• Zinc-rich Fruits - widely accepted in the US as over-the-counter remedies available for treating acne. To view Zinc-rich Fruits, check our Top Ten List of Vital Nutrients Zinc-rich Fruits.

B. Vital Nutrients-rich Fruits to Apply to Your Skin :

• Apple - as a conditioner and toner for your skin. Add a cup of apple juice to your bath to cleanse and soften your skin.
• Lemons - used to cleanse and freshen the skin. Use lemon slices to soften rough skin spots such as elbows and heels.
• Bananas - a great emollient for your skin. An easy facemask that will make your skin supple is to apply mashed banana all over your skin and leave it on for 20 minutes, rinse off with warm water and moisturize after that.
• Orange - Orange peel should be mashed down with water and applied.
• Papaya - rich in papain enzyme and Vitamin A, is the best treatment for exfoliating your skin. For having a fresh and glowing skin apply mashed papaya and 3 teaspoons of aloe vera gel and massage all over your body monthly. Leave on your skin for no more than five minutes and rinse thoroughly. Use it with caution for the first time as it may sometimes irritate sensitive skin.

   

Top Ten List : VITAL NUTRIENTS Phosporous-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS Phosporous
Phosphorus is required by the body for bone and teeth formation as Calcium alone can’t build strong bones and tissues. Below is the Top Ten List of VITAL NUTRIENTS Phosporous-rich Fruits :

1. Coconut - 113mg
2. Tamarind - 113mg
3. Dates - 62mg
4. Avocado - 54mg
5. Guava - 40mg
6. Dates - 39mg
7. Durian - 39mg
8. Elderberry - 39mg
9. Jackfruit - 36mg
10. Kiwifruit - 34mg

   

Top Ten List : Vital Nutrients POTASSIUM-rich Fruits

List of Top Ten Fruits with the most VITAL NUTRIENTS PotassiumPotassium is an important Vital Nutrient because it protects the body from Heart Diseases, Stroke, Arthritis, Digestive Disorders and Infertility. Here's the list of Fruits with the most VITAL NUTRIENTS Potassium (content is per 100g of that fruit) :

1. Tamarind - 628mg
2. Avocado - 507mg
3. Plantains - 499mg
4. Breadfruit - 490mg
5. Dates - 436mg
6. Durian - 436mg
7. Guava - 417mg
8. Banana - 358mg
9. Coconut - 356mg
10. Sapotes(Marmalade Plum) - 344mg

Top Ten List : Vital Nutrients IRON-rich Fruits

List of Top Ten Fruits with the most Vital Nutrient IRON
Vital Nutrients Iron is that necessary nutrient to make you Iron Man/Woman (bwa ha ha ha). Below is the Top Ten list of Fruits with the most Vital Nutrients Iron :

1. Olives - 3.32 mg
2. Tamarind - 2.80 mg
3. Persimmon, Native - 2.50 mg
4. Coconut - 2.43 mg
5. Elderberries - 1.60 mg
6. Dates - 1.02 mg
7. Sapotes - 1.0 mg
8. Kumquats - 0.86 mg
9. Sapodilla - 0.80 mg
10. Lemon/Quinces- 0.70 mg

    

Top Ten List : Vital Nutrients CALCIUM-rich Fruits

List of Top Ten Fruits with the most Vital Nutrient CALCIUM
Vital Nutrients Calcium is that necessary nutrient to make our bones and teeth strong. (For more information on Calcium click here) Below is the Top Ten list of Fruits with the most Vital Nutrients Calcium :

1. Olives - 94 mg
2. Rhubarb - 86 mg
3. Tamarind - 74 mg
4. Kumquats - 62 mg
5. Lemon - 61 mg
6. Prickly Pear - 56 mg
7. Orange - 40 mg
8. Sapotes - 39 mg
9. Dates - 39 mg
10. Elderberry - 38 mg

     

NECTARINES : Vital Nutrients and Health Benefits

NECTARINES, Scientific Name :  Prunus Persica var. Nectarina

NECTARINE, probably originating from China, is a variety of Peach and as with Peaches, Nectarines can be white or yellow, and clingstone or freestone (it looks more like an apple to this blogger based on the picture on your left). The word 'Nectarine' means sweet as nectar, and this is very likely the obvious origin of the name. In the US, California produces 95% of all the country's Nectarines.

Health Benefits from NECTARINES

• It is a good source of Vital Nutrients Vitamin A and Beta-Carotene, so it is good for our eyes.
• Since it is rich in Beta-Carotene, this fruit is a Cancer-fighter
• Nectarine is also Potassium-rich

NECTARINES Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 332 IU
Vitamin B1/Thiamine             - 0.034 mg
Vitamin B2/Riboflavin            - 0.027 mg
Vitamin B3/Niacin                 - 1.125 mg
Vitamin B5/Pantothenic Acid - 0.185 mg
Vitamin B6                            - 0.025 mg
Vitamin B8/Folate                 - 5.0 mcg
Vitamin C                             - 0 mg
Vitamin E                              - 0.770 mg
Vitamin K                             - 2.20 mcg

NECTARINES Vital Nutrients (content per 100g) MINERALS
Calcium -        6.0 mg
Iron -               0.280 mg
Magnesium -    9.0 mg
Phosphorous - 26.0 mg
Potassium -     201.0 mg
Sodium -         0 mg
Zinc -              0.170 mg
Copper -         0.086 mg
Manganese -   0.054 mg
Selenium -       0 mcg

NECTARINES Vital Nutrients (contents per 100g) OTHERS
Protein             - 1.060 g
Fiber                - 1.700 g
Carbohydrates - 10.550 g
Beta-Carotene - 150.0 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg
    

LIME : Vital Nutrients and Health Benefits

LIME, Scientific Name :  Citrus Latifolia

Have originated from Southeast Asia(with some saying it came from Tahiti), LIME (or Dayap, in Tagalog) is a close cousin of Lemon. Lime (or Lemon) is also the best friend of Tequila and Margarita (femme fatales both). The fruit was once used by sailors to fight Scurvy (they initially used Lemon but ran out of it).

Health Benefits from LIME

• Lime helps in the reduction of Cholesterol
• Lime helps reduce risk of certain Cancers (like Skin, Breast, Colon) because of its atioxidants
• Lime oil has been proven as an effective Mosquito-repellant
• Well.., it is also good for Scurvy (although not as good as Lemon) because of its Vitamin C

LIME Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 50 IU
Vitamin B1/Thiamine             - 0.030 mg
Vitamin B2/Riboflavin            - 0.020 mg
Vitamin B3/Niacin                 - 0.200 mg
Vitamin B5/Pantothenic Acid - 0.217 mg
Vitamin B6                            - 0.043 mg
Vitamin B8/Folate                 - 8.0 mcg
Vitamin C                             - 29.10 mg
Vitamin E                              - 0.220 mg
Vitamin K                             - 0.600 mcg

LIME Vital Nutrients (content per 100g) MINERALS
Calcium -        33.0 mg
Iron -               0.600 mg
Magnesium -    6.0 mg
Phosphorous - 18.0 mg
Potassium -     102.0 mg
Sodium -         2.0 mg
Zinc -              0.110 mg
Copper -         0.065 mg
Manganese -   0.008 mg
Selenium -       0.400 mcg

LIME Vital Nutrients (contents per 100g) OTHERS
Protein             - 0.700 g
Fiber                - 2.80 g
Carbohydrates - 10.540 g
Beta-Carotene - 30.0 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg

LEMON : Vital Nutrients and Health Benefits

LEMONS, Scientific Name :  Citrus Limon

Native to Asia, LEMON is not only a Vital Nutrients-rich fruit. The fruit is also being used as stain-remover, deodorizer and air freshener. Presently, the countries with the most production of Lemons are : India, Mexico, Argentina and Brazil


Health Benefits from LEMON

• Lemon is good for those with UTI(Urinary Tract Infections)
• Lemon Juice relieves symptoms of Asthma, Tonsillitis and Sore Throat
• Very rich also in Vital Nutrients Vitamin C, this fruit will help our immune system

LEMON Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 30 IU
Vitamin B1/Thiamine             - 0.050 mg
Vitamin B2/Riboflavin            - 0.040 mg
Vitamin B3/Niacin                 - 0.200 mg
Vitamin B5/Pantothenic Acid - 0.232 mg
Vitamin B6                            - 0.109 mg
Vitamin B8/Folate                 - 0 mcg
Vitamin C                             - 77.0 mg
Vitamin E                              - 0.150 mg
Vitamin K                             - 0 mcg

LEMON Vital Nutrients (content per 100g) MINERALS
Calcium -        61.0 mg
Iron -               0.700 mg
Magnesium -    12.0 mg
Phosphorous - 15.0 mg
Potassium -     145.0 mg
Sodium -         3.0 mg
Zinc -              0.100 mg
Copper -         0.260 mg
Manganese -   0 mg
Selenium -       0 mcg

LEMON Vital Nutrients (contents per 100g) OTHERS
Protein             - 1.200 g
Fiber                - 4.70 g
Carbohydrates - 10.700 g
Beta-Carotene - 3 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg
 

KUMQUATS : Vital Nutrients and Health Benefits

KUMQUATS, Scientific Name :  Fortunella spp.

Native to South Asia and Asia-Pacific, KUMQUAT, it is said, have long been cultivated in Japan, Taiwan and the Philippines (would you believe? I don't even know the Tagalog of Kumquat and it is been in my country for a long time - pity me). Is this the delicious, Vital Nutrients-rich Ponkan? I really do not have any idea - readers help me out.

Health Benefits from KUMQUATS

• A Vital Nutrient Vitamin A-rich fruit, Kumquat will be good for your eyes.
• It is said that in the Philippines and in Taiwan, Kumquats are partnered with Green Tea (I should know this, but I don't).
• Very rich also in Vital Nutrients Vitamin C, this fruit will help our immune system

KUMQUATS Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 290 IU
Vitamin B1/Thiamine             - 0.037 mg
Vitamin B2/Riboflavin            - 0.090 mg
Vitamin B3/Niacin                 - 0.429 mg
Vitamin B5/Pantothenic Acid - 0.208 mg
Vitamin B6                            - 0.036 mg
Vitamin B8/Folate                 - 0 mcg
Vitamin C                             - 43.90 mg
Vitamin E                              - 0.150 mg
Vitamin K                             - 0 mcg

KUMQUATS Vital Nutrients (content per 100g) MINERALS
Calcium -        62.0 mg
Iron -               0.860 mg
Magnesium -    20.0 mg
Phosphorous - 19.0 mg
Potassium -     186.0 mg
Sodium -         10.0 mg
Zinc -              0.170 mg
Copper -         0.095 mg
Manganese -   0.135 mg
Selenium -       0 mcg

KUMQUATS Vital Nutrients (contents per 100g) OTHERS
Protein             - 1.880 g
Fiber                - 6.50 g
Carbohydrates - 15.900 g
Beta-Carotene - 0 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg
   

GRAPEFRUIT : Vital Nutrient and Health Benefits

GRAPEFRUIT, Scientific Name :  Citrus Paradisi

GRAPEFRUIT, Pomelo in the Philippines, is some sort of a modern fruit because it is considered a hybrid of Pomelo and Sweet Orange. Called as part of "Seven Wonders of Barbados", Grapefruit is now largely produced in the US, followed by China, South Africa and Mexico.

Grapefruit is usually sour (although packed with Vital Nutrients) and in Costa Rica the fruits are cooked to remove the sourness, thereby making it sweet.

Health Benefits from GRAPEFRUIT 
This is a powerhouse fruit in terms of Vital Nutrients, see :

• #4 in our Top Ten Vital Nutrient Vitamin A-rich Fruits, Grapefruit will boost and protect your vision
• Grapefruit will help lower your "bad" Cholesterol level
• Grapefruit is a Weight Loss food as the fruit helps the body's metabolism burn fat.
• The fruit is so rich in Vital Nutrition Lycopene

GRAPEFRUIT Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 1150 IU
Vitamin B1/Thiamine             - 0.043 mg
Vitamin B2/Riboflavin            - 0.031 mg
Vitamin B3/Niacin                 - 0.204 mg
Vitamin B5/Pantothenic Acid - 0.262 mg
Vitamin B6                            - 0.053 mg
Vitamin B8/Folate                 - 13.0 mcg
Vitamin C                             - 31.20 mg
Vitamin E                              - 0.13 mg
Vitamin K                             - 0 mcg

GRAPEFRUIT Vital Nutrients (content per 100g) MINERALS
Calcium -        22.0 mg
Iron -               0.080 mg
Magnesium -    9.0 mg
Phosphorous - 18.0 mg
Potassium -     135.0 mg
Sodium -         0 mg
Zinc -              0.070 mg
Copper -         0.032 mg
Manganese -   0.022 mg
Selenium -       0.100 mcg

GRAPEFRUIT Vital Nutrients (contents per 100g) OTHERS
Protein             - 0.770 g
Fiber                - 1.60 g
Carbohydrates - 10.660 g
Beta-Carotene - 686.0 mcg
Lycopene        - 1419.0 mcg
Cholesterol      - 0 mg

GRAPES : Vital Nutrient Trivia and More

GRAPES : Vital Nutrient Trivia and More

• Did you know that Grape is one of the oldest fruits to be cultivated going back as far as biblical times.
• Did you know that one acre of Grapes produces an average of about 15,000 glasses of wine, and each bottle of wine takes 2 1/2 pounds of Grapes to be produced
• Did you know that worldwide production of Grapes is over 72 million tons, grown in about 25 million acres of Grapes
• Did you know that Grapes contain about 80% water
• Did you know that Grapes are one of the only three fruits native to North America, together with blueberries, and cranberries
• Did you know that Grapes usually last up to a week if kept in a plastic bag in your fridge
• Did you know that by botanical standards, Grapes are considered berries
• Did you know that on average, one Grape cluster has 75 grapes
• Did you know that 25% of the Grapes eaten in the USA are imported from Chile

    

GOOSEBERRIES : Vital Nutrient and Health Benefits

GOOSEBERRIES, Scientific Name :  Sambucus spp.

Native to Europe, Northwestern Africa and Southwestern Asia (no wonder this fruit is not familiar), GOOSEBERRIES, it is said, the flavor of the fruit improves with increasing latitude, meaning the fruit loves cold places.

In some countries, like Portugal, gooseberries are very appreciated as a beverage, being mostly used mixed with soda, water or even milk.

Health Benefits from GOOSEBERRIES

• Gooseberry also regulates the nitrogen levels of your body, thereby helping you gain weight in a healthy way. 
• Gooseberry is also an anti ageing agent. It prevents hyperlipidaemia by reducing oxidative stress in the ageing process.
• Gooseberry also helps in preventing diabetes. Gooseberry is rich in chromium which has immense therapeutic value in treating diabetes.

GOOSEBERRIES Vital Nutrients (content per 100g) VITAMINSVitamin A                              - 290 IU
Vitamin B1/Thiamine             - 0.040mg
Vitamin B2/Riboflavin            - 0.030 mg
Vitamin B3/Niacin                 - 0.300 mg
Vitamin B5/Pantothenic Acid - 0.286 mg
Vitamin B6                            - 0.080 mg
Vitamin B8/Folate                 - 6.0 mcg
Vitamin C                             - 27.70 mg
Vitamin E                              - 0.37 mg
Vitamin K                             - 0 mcg

GOOSEBERRIES Vital Nutrients (content per 100g) MINERALS
Calcium -        25.0 mg
Iron -               0.310 mg
Magnesium -    10.0 mg
Phosphorous - 27.0 mg
Potassium -     198.0 mg
Sodium -         1.0 mg
Zinc -              0.120 mg
Copper -         0.070 mg
Manganese -   0.144 mg
Selenium -       0.600 mcg

GOOSEBERRIES Vital Nutrients (contents per 100g) OTHERS
Protein             - 0.880 g
Fiber                - 4.30 g
Carbohydrates - 10.180 g
Beta-Carotene - 0 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg
  

ELDERBERRIES : Vital Nutrient and Health Benefits

ELDERBERRIES, Scientific Name :  Sambucus spp.

This fruit, ELDERBERRIES, is quite a confusing fruit with a lot species group. Filipinos are not quite familiar with this fruit. It is said that Austria, presently, is the world's largest producer of this fruit which is really packed with Vital Nutrients. Not only making excellent pies, tarts, jellies, jams, soups, juices and tea, the unique elderberry also makes fine wine, brandy and champagne.
Health Benefits from ELDERBERRIES

• Anthocyanins found in elderberries have more antioxidant capacity than either vitamin E or vitamin C.
• Research from the Austrian University of Graz showed that elderberry extract reduces oxidation of low-density lipoprotein (LDL) cholesterol.
• There have been article about Black Elderberry extract as very effective for helping to prevent H5N1 type of bird flu.

ELDERBERRIES Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 600 IU
Vitamin B1/Thiamine             - 0.070mg
Vitamin B2/Riboflavin            - 0.060 mg
Vitamin B3/Niacin                 - 0.500 mg
Vitamin B5/Pantothenic Acid - 0.140 mg
Vitamin B6                            - 0.230 mg
Vitamin B8/Folate                 - 6.0 mcg
Vitamin C                             - 36.0 mg
Vitamin E                              - 0 mg
Vitamin K                             - 0 mcg

ELDERBERRIES Vital Nutrients (content per 100g) MINERALS
Calcium -        38.0 mg
Iron -               1.60 mg
Magnesium -    5.0 mg
Phosphorous - 39.0 mg
Potassium -     280.0 mg
Sodium -         6.0 mg
Zinc -              0.110 mg
Copper -         0.061 mg
Manganese -   0 mg
Selenium -       0.600 mcg

ELDERBERRIES Vital Nutrients (contents per 100g) OTHERS
Protein             - 0.660 g
Fiber                - 7.00 g
Carbohydrates - 18.40 g
Beta-Carotene - 0 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg
 

DATES : Vital Nutrients and Health Benefits

DATES, Scientific Name :  Durio Zibethinus

Probably have originated in Northern Africa, DATES have been the staple food of Arabs in the Middle East for thousand of years. In fact, the current largest producers of Dates are :

• Egypt
• Iran
• Saudi Arabia and
• UAE

Dried dates are fed to camels, horses and dogs in the Sahara. Animals are also feasting on Date's Vital Nutrients.

Health Benefits from DATES

• A great source of dietary Fiber, The American Cancer Society recommends that you consume 20-35 grams of dietary Fiber a day.
• Dates are one of the best natural sources of potassium. Potassium is needed to maintain a healthy nervous system and to balance the body’s metabolism as well. 
• Dates also contain Magnesium which is essential for healthy bone development and for energy metabolism

DATES Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 44 IU
Vitamin B1/Thiamine             - 0.374mg
Vitamin B2/Riboflavin            - 0.200 mg
Vitamin B3/Niacin                 - 1.074 mg
Vitamin B5/Pantothenic Acid - 0.230 mg
Vitamin B6                            - 0.316 mg
Vitamin B8/Folate                 - 36.0 mcg
Vitamin C                             - 19.70 mg
Vitamin E                              - 0 mg
Vitamin K                             - 0 mcg

DATES Vital Nutrients (content per 100g) MINERALS
Calcium -        6.0 mg
Iron -               0.43 mg
Magnesium -    30.0 mg
Phosphorous - 39.0 mg
Potassium -     436.0 mg
Sodium -         2.0 mg
Zinc -              0.280 mg
Copper -         0.207 mg
Manganese -   0.325 mg
Selenium -       0 mcg

DATES Vital Nutrients (contents per 100g) OTHERS
Protein             - 1.470 g
Fiber                - 3.800 g
Carbohydrates - 27.090 g
Beta-Carotene - 23 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg
  

CRANBERRIES : Vital Nutrients and Health Benefits

CRANBERRY, Scientific Name :  Vaccinium macrocarpon

Have originated in North America, CRANBERRY derived its name from "Craneberry" (as it was called by the early European settlers in America). The US and Canada are the top two Cranberries-producing nations in the world, with more than 1/3 of harvested cranberries turned into juice.

They are also called "Bounceberries" because a good, ripe Cranberries will bounce.

Health Benefits from CRANBERRIES

• Cranberries contain Proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections
• Research shows that cranberries and cranberry products contain significant amounts of antioxidants and other phytonutrients that may help protect against cancer and other diseases.
• Helps in preventing strokes

CRANBERRIES Vital Nutrients (content per 100g) VITAMINS
Vitamin A                              - 60 IU
Vitamin B1/Thiamine             - 0.012mg
Vitamin B2/Riboflavin            - 0.020 mg
Vitamin B3/Niacin                 - 0.101 mg
Vitamin B5/Pantothenic Acid - 0.295 mg
Vitamin B6                            - 0.057 mg
Vitamin B8/Folate                 - 1.0 mcg
Vitamin C                             - 13.30 mg
Vitamin E                              - 1.200 mg
Vitamin K                             - 5.100 mcg

CRANBERRIES Vital Nutrients (content per 100g) MINERALS
Calcium -        8.0 mg
Iron -               0.25 mg
Magnesium -    6.0 mg
Phosphorous - 13.0 mg
Potassium -     85.0 mg
Sodium -         2.0 mg
Zinc -              0.100 mg
Copper -         0.061 mg
Manganese -   0.360 mg
Selenium -       0.100 mcg

CRANBERRIES Vital Nutrients (contents per 100g) OTHERS
Protein             - 0.390 g
Fiber                - 4.600 g
Carbohydrates - 12.200 g
Beta-Carotene - 36 mcg
Lycopene        - 0 mcg
Cholesterol      - 0 mg