Fruits facts

October 8, 2007 RENU

  1. Some fruits contain sugars that are easily absorbed into bloodstream, while in other fruits may ferment & cause gas to build up in  intestines. This is hard on an intestinal lining if already irritated by allergens or viruses.
  2. Higher the glucose-to-fructose ratio, the more intestinal-friendly the fruit. The most intestines-friendly fruit, esp’lly when suffering from diarrhea is white grapes since contain equal amounts of fructose & glucose. High glucose helps all the fructose be absorbed so little is left over to ferment into intestinal gas. And, white grape j contains no sorbitol.
  3. Most kind to intestines: White grapes, st.berries, r.berries, blackberries, pineapple, orange.
  4. Least kind: Prunes, pears, sweet cherries, apples, peaches. They have a higher fructose-to-glucose ratio, some contain sorbitol, some have higher levels of fiber. If u’ve constipation or sluggish bowels, then take j’s of prune & pear nectar.
  5. Though not as nutrient-dense as vegs, fruits r an imp source of vits, minerals & enzymes.
  6. Nutrients that 1fruit lacks, another fruit provides.
  7. Fructose is the principle sugar in most fruits, though sucrose is the principle sugar in others, such as oranges, melons, peaches.
  8. Fructose is absorbed slowly into bloodstream, so fruit gives u energy without triggering the ups & downs of insulin cycle.
  9. Parfait: Fruit pcs, chopped nuts, raisins, wheat germ + curd.
  10. Apple gets an A+ in fiber content, since they contain a lot of soluble fiber pectin, that helps to lower cholesterol. They also contain some cancer-fighting flavenoids. Eating a whole apple is more nutritious than drinking apple j, since the fiber, vits, minerals may be processed out of the j’s. When the flesh of an apple turns brown means some of the nutrients have oxidized & r lost.
  11. Apricot. 5apricots contain around the same no of cals as 1apple, but they have much more protein, ca, iron, vit K, zinc, vit A, folic acid. They’re high in beta carotene, K, fiber.
  12. Avocado. More nutritious than any other fruit as high in protein, fiber, niacin, thiamin, riboflavin, folic acid, zinc, heart-healthy monounsaturated fats with no cholesterol, Omega 3 fatty acids. Avocados ripen after picking. Buy when it is under-ripe, i.e firm but not hard, store at room temp 3-4days until soft enough to dent on squeezing. To speed ripening, place in a paper bag & store at room temp. Including an apple in the bag speeds up the process even more. Include l.j in guacamole to keep it from turning brown. avocado Sandwich: for growing children & genetically lean adults. Whole wheat bread, a thin layer of peanut butter, thinly sliced tomatoes, a thick layer of guacamole, mound of alfalfa sprouts, thin layer of lowfat mayonnaise.
  13. Banana. Contain lot of K, so eating a daily banana is helpful to people on certain medications, such as diuretics, which may deplete the body of K.
  14. Blueberries. Have an antioxidant, cancer-fighting phyto, called anthocyanin. Are excellent for making smoothies.
  15. Boysenberries. great source of fiber.
  16. Cantaloupe. high in vit C, beta carotene, K.
  17. Cherries. sour cherries contain more beta carotene than sweet cherries.
  18. Dates. good source of fiber, iron, niacin.
  19. Figs, dried. high in cals, carbs, but also high in calcium, fiber, protein, K. Excellent snack.
  20. Grapefruit. low in cals, high in fiber, vit C. Pink or red variety is rich in beta carotene. 1/2 the fiber is insoluble type (good for  intestines), & other 1/2 is soluble pectin fiber (good for heart).
  21. Grapes. skin of red & purple grapes contain cancer-fighting anthocyanin pigments. Green, seedless grapes are not exactly nutritional standouts, but kids love to snack on them. Grape skins contain resveratrol, a substance that can lower cholesterol & prevent fats in bloodstream from sticking together & clogging arteries. Eating grapes, drinking dark grape j that is made with skins, or eating raisins may be just as heart-healthy as drinking red wine, without the health hazards of alcohol.
  22. Guava. Rate high among the fruits for fiber & vit E.
  23. Honeydew melon. is not nearly as nutritious as cantaloupe.
  24. Kiwi. great source of vit C. Halve, eat with spoon.
  25. Lemon & lime. moderately good source of vit C. Lemons contain 1/3rd more vit C than limes. Add flavor to dishes when u’re cutting back on salt. Lemon acts like an antioxidant to keep cut fruit from quickly oxidizing (turning brown & loose freshness).
  26. Mango. high in fiber, beta carotene, vit C
  27. Orange. High vit C content, folate, fiber, some calcium. As with grapefruit, white membrane under skin contains more vitC than flesh & a lot of pectin fiber.
  28. Papaya. High in calcium, folic acid, vit C, fiber, carotenoids.
  29. Peach. Best peaches r tree-ripened. Contain some carotenoids & a tiny bit of vit C.
  30. Pear. A high sorbitol content, plus extra fiber, makes pears ideal for persons suffering from constipation. Most of the vit C in pears is concentrated in the skin.
  31. Persimmons. high in fiber, carotenoids, vit A. Some varieties r extremely high in vit C.
  32. Pineapple. highest in manganese, has dig enzymes, as does papaya.
  33. Plum.contains a bit of carotenoids, some vitC. 
  34. Prunes. contain at least some of many diff imp vits & minerals. High in fiber(1/2 of it the soluble type), protein, K, vit A, vit E, calcium, iron & a touch of zinc, niacin. Some even contain a bit of beta carotene. Prunes r known for their ability to move the intestines, b’cos of their high fiber content & large amounts of the stool-loosening sugar, sorbitol.
  35. Raisins. high in fiber, iron, but also calories & sugar. So eat less.
  36. Raspberries. Of all the fruits, raspberries pack the most fiber into the fewest calories, have more folic acid, zinc than most fruits. It is difficult to wash raspberries thoroughly, making pesticides a concern.
  37. Strawberries. higher in vitC per calorie than any other fruit, high in fiber. hard to clean.
  38. Tangerine. member of the orange family with less vit C, folate, fiber than orange, but more vit A & carotenoids.
  39. Watermelon. top source of carotenoid antioxidant lycopene.
  40. Top 7 vit C fruits: Guava, Papaya, S.berries,  Kiwi, C.loupe, Orange, Grapefruit
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Entry Filed under: Health

2 Comments Add your own

  • 1. www.topcholesteroladvice.&hellip  |  October 9, 2007 at 12:08 pm

    […] RENU wrote a fantastic post today on “Fruits facts”Here’s ONLY a quick extractApple gets an A+ in fiber content, since they contain a lot of soluble fiber pectin, that helps to lower cholesterol. They also contain some cancer-fighting flavenoids. Eating a whole apple is more nutritious than drinking apple j, … […]

  • 2. nafiseh  |  March 14, 2008 at 4:34 am

    hi! would you please say about how much sugars are in each fruit that i mention?
    apple
    cherry
    strawberry

    so thanks


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