Archive for Fruits

May
08

Pears and Apples

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Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Experts recommends whole fruits rather than fruit juice. Not only do you get more fiber, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.

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Dec
26

Lemon

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Health benefits of lemon include treatment of throat infections, indigestion, constipation, dental problems, fever, hair care, skin care, internal bleeding, rheumatism, burns, overweight, respiratory disorders, cholera and high blood pressure. Known for its therapeutic property since generations, lemon helps to strengthen your immunity system and cleanses your stomach. It is not only a blood purifier but also enables body to fight diseases. Lemon juice, especially, has several health benefits associated with it. Useful for treating kidney stones, curing heart strokes and reducing the body temperature, lemonade helps you to stay calm and cool.Health benefits of lemon are due to many nourishing elements like vitamin C, vitamin B, phosphorous, proteins, and carbohydrates present in it. Lemon is a fruit that contains flavonoid, a composite that holds antioxidant and anti-cancer properties. It helps to prevent diabetes, constipation, high blood pressure, skin care, fever, hair care, dental care, indigestion and many other health problems. Studies conducted at the American Urological Association highlight the fact that lemonade or lemon juice can cure kidney stones by forming urinary citrate, which can prevent formation of crystals.

People use lemon to make lemonade by mixing lemon juice with water. Many people use lemon as a washing agent, as it can remove stains. Lemon can also repel mosquitoes. Drinking of lemon juice with olive oil helps to get rid of gall stones. Lemon is well known for its medicinal control and is used in many different ways. As per the results reported in a study of Annals of the Rheumatic Diseases, lemon provides human guard against inflammatory polyarthritis and arthritis.Indigestion and Constipation: Lemon juice helps to cure problems related to indigestion and consitpation. Add a few drops of lemon on your dish (take care lemon does not go well with milk), and it will aid in difestion. Lemon acts as a blood purifier and a cleansing agent. A good drink post lunch or dinner is fresh lemon soda (also called fresh lime soda in many places). The recipe is add lemon juice, some cold water, soda, salts (common salt or rock salt) and sugar/honey (if you want it sweet), and mix it in a glass. You can also add some mint leaves or crushed fennel seeds for added taste. Drink this whenever you have a heavy lunch/dinner.
Fever: Lemon juice can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.
Dental Care: Lemon juice is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums. In addition, lemon can also be used in regular cleansing of your teeth. You can look for a toothpaste containing lemon as one of the ingredients, or add a drop of lemon juice on your toothpaste. Some people also rub their teeth with the outer shell (the inner side touching your teeth) of a lemon after removing the juice. Take care – if you mouth starts burning, quickly put some water in your mouth.Hair Care: Lemon juice has proved itself in the treatment of hair care on a wide scale. Lemon juice if applied on the scalp can treat problems like dandruff, hair fall and other problems related to hair and scalp. Lemon juice if applied on the hair, gives a natural shine to hair.Skin Care: Lemon juice, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon juice can be applied to stop sun burn also. It helps to get relieved from bee sting as well. Lemon juice can also be applied on the skin for acne and eczema problems. It acts as an anti ageing remedy and can remove wrinkles and blackheads. Drinking of lemon juice mixed with water and honey brings glow to the skin. If you search thoroughly in the market, you will find some soaps containing lemon juice also.
Burns: Lemon juice if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.
Internal Bleeding: As lemon has antiseptic and styptics properties, it can stop internal bleeding. You can apply lemon juice on small cotton and place inside to nose to stop nose bleeding.
Rheumatism: Lemon is also a diuretic and can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.
Weight Loss: If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well. Read more
Respiratory Disorders: Lemon juice assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma. Lemon, being a rich rich source of vitamin C, helps in dealing with respiratory disorders.
Cholera: The diseases like cholera or malaria can be treated with lemon juice, as it acts as a blood purifier.
Foot Relaxation: Lemon is an aromatic and antiseptic agent and is useful in foot relaxation. Add some lemon juice in warm water and dip the foot in the water to get foot relaxation.
Corn: Lemon juice can dissolve lumps on the skin. It can be applied at the places where the skin has been hardened up. Drinking of lemon juice with water can facilitate the patient to get rid of stones.
Throat Infections: Lemon is an excellent fruit that aids in fighting problems related to throat infections as it has an antibacterial property.
High Blood Pressure: Drinking lemon juice is helpful for people suffering with heart problems as it contains potassium. It controls high blood pressure, dizziness, nausea as provides relaxation to mind and body. It reduces mental stress and depression.

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Dec
24

Budget Foods Low in Carbs

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Budget Foods
By Lara Rondinelli, RD, LDN, CDE
It can be difficult and expensive to try to eat healthy with diabetes. Things are gradually
changing, but some of the healthiest foods are still often among the most expensive. Here are ten
foods that won’t sabotage your budget or your blood sugar.
1. Eggs. Eggs are a great, low carb source of protein and an array of other nutrients. Yes, the
yolk does contain some saturated fat, but with eggs, the good outweighs the bad, and they are
one of the most inexpensive and versatile protein sources. Try them scrambled, fried, in a veggie
and cheese omelet, or hard-boiled on their own or made into egg salad.
2. Canned or Dried Beans. Beans top the list of inexpensive healthy foods in my book. You can
usually purchase a can of beans, such as black, kidney, pinto, or navy beans for around one
dollar per can. One-half cup of beans provides around 15 grams of carbs, varying amounts of
protein, and lots of fiber. Add beans to salads, soups, tacos, dips or chili.
3. Canned Tuna. Canned tuna is another inexpensive lean protein source, packed full of omega-
3 fatty acids, which have a positive effect on heart health. Buy tuna packed in water and add it to
a green salad for lunch or mix with a little plain yogurt, light mayonnaise, celery, and onions for
a quick and healthy tuna salad.
4. Sweet Potato. Sweet potatoes do contain carbohydrates, but they are packed full of good
nutrition — providing vitamin A, potassium, and fiber — just make sure to watch your portion
size and count your carbs. A small sweet potato contains about 18g of carbs and 3g of fiber. You
can throw a sweet potato in the microwave and have a great side dish in a flash.
5. Frozen Veggies. Frozen veggies such as green beans, broccoli, cauliflower, Brussel sprouts
and spinach are low in carbohydrates and considered “free foods.” They provide a variety of
vitamins, minerals, and fiber and are lower in sodium than canned vegetables. Frozen veggies
should be a part of your weekly grocery list. They can complete a meal in just a few minutes.
6. Seasonal Vegetables. Figure out which vegetables are in season, and focus on creating meals
with those veggies. This will save you money, not to mention the fact that seasonal veggies taste
better and are packed full of nutrients. Summertime seasonal veggies include zucchini, tomatoes,
and leafy greens — all low carb, low calorie, and delicious — experiment with new ways to cook
or grill your veggies (see recipe at the end for Grilled Tomatoes).

Categories : Foods, Fruits, Vegetables
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Dec
01

Banana

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Calories in a Banana (raw)
The Calories in a Banana range from approximately 72 calories for an extra small banana (less than 6 inches) up to about 135 calories (for an extra large banana of 9 inches or longer). The majority of the calories in banana come from carbohydrates.

The main carbohydrates are composed of sugars and starch with some fiber. The predominant sugars that make up the total sugar count are sucrose, glucose (dextrose), fructose, and almost trace amount of maltose.

For example in a medium banana with 14.43g of sugar the break down is as follows:
(Sucrose: 2.82g, Glucose (dextrose): 5.88g, Fructose: 5.72g, Maltose .01g)

How many calories in a banana is also determined by the weight and size. Below is a chart that breaks down the common banana size and common preparations such as if you slice up the bananas or mash them for a recipe:

Size Weight Calories Protein Fat Carbs Fiber Sugar
Extra Small less than 6” 81g 72 .88g .27g 18.5g 2.1g 9.91g
Small 6” to 6 7/8” long 101g 90 1.10g .33g 23.07g 2.6g 12.35g
Medium 7” to 7 7/8” long 118g 105 1.29g .39g 26.95g 3.1g 14.43g
Large 8” to 8 7/8” long 136g 121 1.48g .45g 31.06g 3.5g 16.63g
Extra large 9” or longer 152g 135 1.66g .50g 34.72g 4.0g 18.59g
1 cup mashed 225g 200 2.45g .74g 51.39g 5.8g 27.52g
1 cup sliced 150g 134 1.64g .49g 34.26g 3.9g 18.34g

*Chart Source: USDA National Nutrient Database for Standard Reference
This chart is an accurate breakdown of the core nutrient profile, however keep in mind there are many variables that effect the exact breakdowns.  For example the composition of the carbohydrate calories (particularly starch and sugar) in a banana change as the fruit ripens.

As the banana ripens, starch levels fall while sugar levels rise. You can tell when the starch level is lower by some of the tell tale signs of ripening such as yellowing of the fruit outer skin.

Also keep in mind that bananas are never exactly the same size so the nutrition breakdowns will always vary from fruit to fruit and quite possibly from species to species depending on there the fruit is grown. In other words, bananas grown in Mexico might be slightly different than those from Ecuador or Costa Rica.

Bananas are a great source of important nutrients.  In particular bananas are great source of Potassium ( 358mg per 100g serving) and other nutrients such as calcium, magnesium, phosphorus, vitamin C, vitamin B and many other nutrients in small or trace amounts. Where the fruit is grown, variables such as mineral in the soil the trees are grown in can effect mineral and vitamin content.

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Dec
01

Apple

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There will be nutrient and caloric variance in apples depending on many variables such as what is the species of the apple and where the apples are grown.  For example a Granny Smith apple will be different than a Red Delicious variety.

Where the fruit is grown also comes into play with such variables as minerals in the soil the trees are grown in, which can affect mineral content of the apples when mature. For example an apple grown in northern California will have a slightly different make up than a similar type of and variety of apple grown in New Zealand.

Apples are a good source of many important vitamins, minerals and various nutrients.  For example apples are great source of Potassium ( 195mg per medium sized apple) and other nutrients such as calcium, magnesium, phosphorus, vitamin A, vitamin C, beta carotene, Lutein + zeaxanthin, and many other nutrients in small or trace amounts.

Calories in an Apple (raw with skin)

The Calories in an Apple range from approximately 53 calories for an extra small apple (2-12 inch diameter) up to about 116 calories (for a large apple of approximately 3-1/4 inch diameter). The vast majority of the calories in an applecome from carbohydrates.

The main carbohydrates are composed primarily of sugars and some fiber.  The predominant sugars that make up the total sugar calculations are sucrose, glucose (dextrose), and fructose.

For example, the breakdown of sugar in a medium apple with 18.91g of sugar is as follows: (Sucrose: 3.77g , Glucose (dextrose):  4.42, Fructose: 10.74g)

How many calories in an apple is also determined by the weight and size or preparation. Below is a chart that breaks down various common apple sizes and common preparations such as if you slice up the apples or quarter or chop them.

Categories : Fruits
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