Fruit Nutrition Facts
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;74:737–46.
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
Be My Friend – www.myspace.com Nutrition by Natalie Top Ten Worst Foods Natalie counts down the 10 worst foods you could eat. Chances are if you eat an average American diet, you ate at least three of these today. In a fast food nation, eating healthy food becomes difficult to do. Yet a poor diet contributes to low energy, obesity, stress, health problems and high medical bills. If you eat better, you will feel better and this video discusses some of the foods you should avoid. Please visit Natalies website at www.nutritionbynatalie.com This video was produced by Psychetruth http www.youtube.com www.livevideo.com
Video Rating: 4 / 5
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DNA Nutritional Supplements for New Age
Scientists have discovered that each of us has unique genetically determined body chemistries. In other words, no two people are alike with regards to daily nutritional intake but the sad fact is almost all of us purchase Vitamin Supplements or dietary products that are designed as if we were alike.
Customized nutrition is now the ‘buzzword’ on a lot of people’s lips this year. With the emergence of the wellness industry; which is predicted to reach four trillion US dollars in revenue by the year 2012, it is with little wonder that this is the future of wellness.
There is even the slightest changes in your genes can have a significant influence on how well your body reacts to food, nutrients, exercise, environmental stress and a variety of health or physiologic conditions. Knowing this is why GeneWize Natural Products to nourish the areas that we lack in our bodies.
The process is fairly simple, upon ordering you receive a DNA collection kit and follow the instructions. You simply swab the left and right inner cheeks and allow them to dry using the swabs included in the kit. Once the swabs are dry, you place them in the provided envelopes and send them to the GeneWize Life Sciences labs.
GeneWize products are fast becoming popular among athletes, business affiliates and people who are tired of paying for ineffective Nutritional Supplements. Once your custom manufacturing data is sent to securely to the manufacturing facility electronically, the ISO, GMP and FDA compliant facility creates your DNA Supplements Online as well as other GeneWize products depending on the order.
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The right way to Have Proper Nutrition
Food is the first thing that comes to our mind with regards to proper nutrition but are we conscious with regards to the importance of proper food and nutrition to our health. No; because some things may influence the food we select that’s the reason sometimes many amongst us have ailments and acquire illnesses resulting from poor nutrition that is the reason education is needed regarding proper nutrition.
Humans are complex organisms that need nutrients to sustain the bodily requirements in order to have health and function properly and food is the most essential requirement for human survival as it is a substance that is either eaten or drunk to supply nourishment to the body or for pleasure purposes. The required nutrients such as carbohydrates, fats, proteins, vitamins or minerals found in food that comes from other living organisms such as plants and animals or products, produce energy, replenish old cells, stimulate growth and keep homeostatic life.
To comprehend better we should know the difference of macronutrients from micronutrients and Macronutrients are nutrients that are consumed by humans in large quantities and categorised into smaller substances through digestion and provide bulk energy and are consisting of carbohydrates, fats and proteins.
Carbohydrate – are made of units of sugar and they are the main supply of energy for building power for human body.
Fats – are generally triesters of glycerol and fats which store energy, give insulation to the body and assist in the transmission of nerve impulses.
Proteins – are chains of amino acids which provide the building material for the growth and repair of tissue and they also act as enzymatic catalyst. Amino acids are classified into two groups; essential and non- essential amino acid. Essential amino acid – are the ones we must obtain in our diet, because our body can’t make them. Non essential amino acid – are the ones our body can produce and manufacture.
Vitamins and minerals on the other hand are examples of micronutrients which are required by humans and other living things throughout life in small quantities.
Vitamins – are nutrients needed in small amounts by an organism which has diverse biochemical purposes that are essential to our health.
Minerals – are important nutrients for growth and maintenance of structures of our body
Now, here are a few tips to obtain proper Nutrition:
Note: Eat smart; opt for healthy and nutritious food.
Eat at regular intervals to keep sugar levels stable, skipping meals won’t do any good.
Drink adequate amount of water, aim for 6-8 glass of water, this will keep you hydrated.
Eat a lot of fish like tuna and mackerel as they contain omega 3 oil.
It is not necessary to avoid meat in our diet, instead eat only the leaner part.
Eat lots of vegetables and fruits as this will aid digestion and nourish the body.
Buy probiotics as this will help in restoring good bacteria in our body that aids in digestion.
Buy low fat versions of dairy products such as milk and cheese as dairy products are high source of fat and cholesterol contents, but provide nutritional benefits.
Avoid alcohol and nicotine from cigarette smoking.
Avoid as much as possible processed foods, especially junk food.
Exercise regularly; exercise helps and enhances physical fitness and over all health and wellness.
Get plenty of sleep and relaxation to minimize fatigue and stress.
Practice Good hygiene as regular Bathing and Hand washing reduces the risk of getting sick.
Take food and vitamin supplements because this will aid in maintaining good functioning of the body.
Health is wealth so if you wish to be rich, eat the right kind of food to have Proper Nutrition.
Vitavegamin Takes Liquid Nutrition Mainstream
Liquid Vitamins/Supplements- why are they becoming so popular today? There are several reasons for the popularity of liquid nutrition that will be discussed in this article. However, it is necessary to first point out that it is essential for everyone to take nutritional supplements in some form every day. Our body cannot make vitamins and minerals by itself, so we are all responsible with supplementing our diets with the vitamins and minerals that our bodies need. We can get these essential vitamins in one of two forms: liquid vitamins or pill form vitamins. There has been an increase in the popularity of liquid vitamins recently with increasing complexity and new age ingredients that go beyond simple vitamins to include antioxidants, herbal extracts, and other specialized ingredients that promote general health and well being.
So, what are the benefits to liquid vitamins? First, remember when you were a kid and they had to force you to take your nutritional health supplements? This is nothing new, as no one likes to swallow a giant vitamin. Large, pill form vitamins are a nuisance, and people often avoid taking their vitamins because they have to choke down a large pill. With liquid nutrition, this issue obviously does not exist. Almost everyone can swallow a liquid supplement with no trouble. So, the first and most important pro of liquid vitamins is that they are easier to take.
Second, the delivery system of liquid vitamins is much faster. Liquid is more easily absorbed into the body than pill form supplements. As soon as liquid vitamins hit a person’s tongue, the process of absorption begins, and the liquid vitamins can begin taking effect immediately.
The third pro of liquid vitamins is that they only need to be taken once a day instead of three times a day, as some pill vitamins require. Fewer doses per day are cheaper, as it requires a person to purchase less of the liquid vitamins than one would have to purchase with pill vitamins. Fewer doses per day are also beneficial to the person who has a sensitive stomach, because there are fewer opportunities for liquid vitamins to cause stomach upset.
Now more than ever, it is essential that everyone supplement the food that they eat with vitamins and minerals. Whether this supplement is taken in the form of liquid vitamins or pill vitamins is largely a personal decision. However, as this article has pointed out, the benefits of liquid supplements most likely outweigh the drawbacks.
Taking Liquid Nutrition Mainstram
Although there have been Liquid Supplements on the market for some time, they have not yet been accepted as mainstream, until now.
A new product called Vitavegamin is set to change all that. Similar to RedBull that set the pace for the energy drink category, Vitavegamin is set to do for liquid nutritional supplements.
High grade supplements that have proven health protection and benefit are alternatively refered to as Alternative health care. People turn to unconventional therapies and herbal remedies for everything from hot flashes and trouble sleeping to cancer and heart disease. They crave more “care” in their health care. Alternative medicine, including the use of nutritional supplements, is slowly becoming accepted by a growing number of health care insurers.
In just the past few years more insurers have started offering patients limited coverage for such practices as acupuncture, nutritional counseling and other complementary or alternative forms of care.
Quality and scientific formulations are the key. Vitavegamin is a premium blend of high grade vitamins, minerals, antioxidants and other ingredients to maintain general health and well being, produce in an FDA approved GMP facility. Just as hundreds of energy drinks attempted to follow the footsteps of RedBull, there will be others who will follow the footsteps of Vitavegamin.
For more information visit www.vitavegamin.com