Nutrients in Fruits – Juice Health Benefits & Recipes

07 Feb

Which Fruit Has The Highest Oxygen Radical Absorbance Capacity (ORAC) – The Most Antioxidants?

Antioxidants

Mentioning antioxidants goes hand in hand with another frequently used term – free radicals. We have an interesting and in depth article on both free radicals and antioxidants if you follow these links so I won’t go much into details here. But I do urge you to read both articles to better understand what are antioxidants, what are free radicals, how do they interact and what consequences do they have on our bodies and our health.

But to sum it up in short – an antioxidant is a molecule that counteracts the process of oxidation in animal tissue. Free radical is a highly unstable molecule that is formed as a by-product of our body’s natural metabolism or as a result of environmental influences. Free radicals are thought to be the cause of degradation within our bodies. Antioxidants neutralize the free radicals and stop cellular damage before it starts.

What Are Antioxidants?

Most people have heard of antioxidants and their relationship to free radicals but what exactly is it all about? Where do antioxidants come from? How do they benefit us? And can there be such a thing as too many antioxidants?

What are antioxidants?

An antioxidant, as its name implies, is a molecule that counteracts the process of oxidation in animal tissue. Antioxidants can either be nutrients such as vitamins and minerals, or enzymes, proteins occurring naturally in the body to aid with chemical processes.

How are they formed?

Some antioxidants occur naturally within the body, whilst others need to be ingested. Those that occur naturally include lipoic acid, and CoQ10. However, levels of these declines as we age, so supplements are often needed.

The most common antioxidants are Vitamins A, C and E. As our bodies cannot manufacture these vitamins themselves, they have to be acquired through diet and/or supplements.

How and why do they affect our bodies?

Our bodies are remarkable in that millions of processes are occurring at any one time. In order for these processes to happen, the body needs oxygen as a power source. Unfortunately, these processes cause a powerful and destructive side effect in the form of oxidants, which are better known as free radicals. Antioxidants protect cells from the damaging effects of free radicals.

Free radicals are highly unstable molecules that are formed as a by-product of our body’s natural metabolism. They are also a result of environmental factors such as sun exposure, smoking, pollution, and radiation. The same process of oxidation that causes rust, breaking down and weakening metal, occurs in our bodies, producing free radicals.

How do antioxidants fight free radicals?

Free radicals are thought to be the cause of degradation within our bodies, leading to premature ageing, heart disease, and cancer. Because free radicals are so unstable, they attack molecules in our body, causing a chain reaction which makes that molecule become a free radical also, leading to the eventual death of a cell.

Antioxidants work by attaching themselves to free radicals without becoming a free radical themselves, and so breaking the chain reaction. Antioxidants instead neutralize the free radical by either donating or receiving an electron. Once complete, the process stop cellular damage before it starts.

However, as soon as an antioxidant neutralizes a free radical, it becomes inactive itself. Because of this, it’s important to maintain a good supply of antioxidants.

Different antioxidants

There are several types of antioxidants, all of which hold a unique function:

• Vitamin A and beta-carotene – these water soluble vitamins are thought to be the best neutralizer of an uncharged form of oxygen that is very toxic to cells.

• Vitamin C is another water soluble vitamin that works alongside vitamin E to hunt and neutralize free radicals within the more watery environments in the body, and especially within cells themselves.

• Vitamin E – unlike vitamins A and C, vitamin E is fat soluble, which means it can only dissolve in fat. Because of this, Vitamin E protects cell membranes from damage by free radicals. It is also of particular benefit to cholesterol levels by protecting oxidation from occurring within LDLs, or ‘bad’ cholesterol.

• Selenium, manganese and zinc. These minerals are trace elements our bodies need to survive, and are our primary line of defense when it comes to destroying free radicals.

• CoEnzyme Q10, uric acid, and phytochemicals. These are extra nutrients that have antioxidant properties, protecting the body from free radicals.

So what are the most common sources of antioxidants?

Antioxidants are found in abundance in fruit and vegetables, as well as grains and beans. Fruit and vegetables in particular, are so recognized in the fight against free radicals, that health and food departments globally now recommend that people eat five portions of fruit and vegetables everyday as part of the fight against cancer.

As mentioned before, our bodies cannot manufacture most forms of antioxidants, and even those we can make ourselves are reduced as we age. Therefore, it’s important to know how to increase our intake of these compounds and thus reduce the risk of free radical damage as much as possible.

• Vitamin A is found in carrots, sweet potatoes, yams, kale, peaches and apricots.

• Vitamin C is particularly abundant in citrus fruits including oranges, lemons, lime and grapefruit. It is also found in high quantities in green leafy vegetables.

• Vitamin E can be found mostly in whole grain, nuts and seeds.

• Selenium is found in large quantities in fish, grains, eggs and red meat.

• Phytochemicals are found in purple grapes and red wine, and are also in large amounts in tea.

Is it possible to have too many antioxidants?

As with most things, it is possible to have too much antioxidants – too much of a good thing. Studies have shown that problems can arise if one nutrient is excessively high, for example, excess levels of beta-carotene can turn the skin orange.

31 Jan

Which Fruit Contains The Most Lutein-zeaxanthin?

What Is Lutein-zeaxanthin?

Lutein-zeaxanthin is a combination of nutrients that are associated with supporting eye health and immune system function. They are antioxidants, which are known for fighting against free radicals and other disease processes within the body, including cancer. Supporting good health by eating foods that are rich in antioxidants becomes especially important as people age. They are part of the carotenoid family.

Supporting Eye Health With Lutein-zeaxanthin

Cataracts and macular degeneration are two issues that can create vision problems, but healthy levels of lutein-zeaxanthin support eye health in order to help prevent those conditions from occurring.

These nutrients are also imperative for maintaining a healthy immune system. Foods that are rich in lutein-zeaxanthin include kale, broccoli and spinach. Other foods such as romaine lettuce, peas and zucchini have high levels of the supplement as well. Generally it is better to obtain these foods when they are fresh and eat them raw or minimally cooked in order to get the best benefits, as cooking the vegetables can reduce the amount of healthy nutrients in them.

Absorption by the body is also a key factor and egg yolks have been shown to promote good absorption of lutein. A certain amount of fat within a diet is known to help the body to process other vitamins and minerals as well. Not having enough carotenoids in the body such as lutein-zeaxanthin can lead to a risk of developing a number of different degenerative conditions or diseases that can have adverse effects on vision.

This might be due to the nutrients ability to support the eyes by fighting against the effects of ultraviolet rays, which are known to contribute to vision problems.

What Are Free Radicals?

Free radicals are of great concern to anyone who wants to stay healthy. You’ve probably heard of how dangerous these substances are and how important the antioxidants that fight them are, but few truly understand the difference. Fortunately, this quick guide will teach you all you need to know.

Understanding free radicals involves learning a little bit about their chemical background. Your body is made up of many connected parts. The organs and tissues that form these parts are all made of cells. In simple terms, each cell is an independent unit that processes its own waste and ingests nutrients, in addition to performing various other functions.

Pollution, especially air pollution is a big source of free radicals

The Chemistry That Drives Our Cells

How do cells work? The answer varies depending on the particular cell. Some generate the energy used to move muscles and others send nervous impulses, but all are powered by chemical reactions. These reactions, or interactions between the electrons that surround every atom in the universe, also occur within our bodies. Without the many different molecules, or groups of atoms, that chemical reactions produce, we could not survive.

Chemical Reactions: All About Charge

Chemical reactions usually result in bonds between specialized molecules, creating compounds like vitamins, minerals and other substances used to build cells. Reactions occur because some molecules have positive and negative electrical charges as a result of the way their electrons are arranged. In most cases, chemical reactions keep occurring until these charges have been balanced or canceled out completely.

Smoking equals more free radicals in our body

Free Radicals: Unbalanced Products

Sometimes, however, reactions produce free radicals. In chemical terms, radicals are sort of unbalanced factors. These molecules retain charges for any number of reasons, depending on the reactions that formed them.

Because charges are what attract atoms to each other, free radicals that have unbalanced charges are very reactive. Free radicals are far more likely to cause chemical changes than other balanced molecules, and these changes can be harmful or helpful.

While some free radicals are necessary to biological functions or occur as intermediate stages of more complex reactions, others sit around with no use, waiting until they contact anything they can react with. As your body is a whole mass of atoms and chemical compounds, free radicals usually don’t have to travel that far to find something they can mess up.

Free Radicals All Around

A very common radical reaction you’re probably familiar with is rusting. Rust is built up as a result of charged oxygen atoms from water reacting with metals, producing corrosive byproducts which are often brown in color. While these reactions are quite a regular occurrence in metal in cars or appliances, they are also responsible for the browning you see in cut apples left exposed to the air.

Rust reactions occur because the oxygen in moisture has a charge. While water is a complete molecule, its unbalanced, or polarized, form means that it tends to react, coming apart easily to leave charged oxygen behind. This oxygen joins with the metal molecules in your body just as easily as it does those in a piece of iron. While your body might not become a rusted hulk like an old ship, it does undergo internal changes.

Sun ligh is also a source of free radicals

A Good Environment for Radicals

Our bodies are mostly water, so there’s plenty of material to generate free radicals, and many are useful. Some substances, like Vitamin E, are radicals that help us by reacting with strays, locking up harmful compounds before they can do damage. There are just as many, however, that can react with molecules in our DNA or cell walls, leading to cancers or other mutations. The byproducts of water molecule breakdown, for instance, can cause harm in high quantities, and even normal biological compounds in our bodies can act as harmful free radicals in certain situations.

Antioxidants: The Helpful Radicals

When radicals tend to sit around for relatively long periods of time, they’re called persistent radicals, or those that remain unchanged by chemical bonding. These include vitamin E and vitamin C, and because they tend to sit in the body and react with more dangerous short-lived radicals like oxygen, they are known as antioxidants. Antioxidants are indeed radicals, but they perform the vital function of preventing other unhealthy free radicals from interacting with the parts of our bodies that they shouldn’t combine with.

How Are Free Radicals Produced?

To sum things up – free radicals are produced during the various normal metabolic activities carried out by our bodies. There is nothing much we can do here. But free radicals also exist in our environment. These are the free radicals that we can sometimes avoid. How?

Sources Of Free Radicals In Our Environment

These are the main sources of free radicals around us or to put it better the main sources of free radicals that we can control. If we can avoid these sources we can avoid these free radicals affecting our bodies:

Pollution, especially polluted air,
A huge part of air pollution is automobile exhaust,
Smoking and cigarette smoke,
Sun light (UV rays)
Alcohol consumption
Emotional stress
Exposure to heavy metals like mercury, cadmium, lead…
Radiation

Since this is a fruit juice website it doesn’t hurt to again point out that natural juices are a great source of free radicals fighting antioxidants.

30 Jan

Which Fruit Contains The Most Water?

What is Water

Water is a chemcial substance that is vital for the existance of every form of life. The chemical compostion of water is one oxygen atom and two atoms of hydrogen per molecule. The surface of the earth is 70% water. We must have fresh, safe drinking water to survive and 70% of the fresh water we have is used for agriculture.

Water in Our Body – Why Is It Important?

Two-thirds of the human body is made up of water. Some of the more vital organs in the body contain even more – 95% in the brain, 82% in the blood, and 90% in the lungs. Even with as little as a 2% drop of water in the body, dehydration can begin. Here are just a few of the things water does for our bodies.

It acts a lubricant
It makes up the fluids for the joints
It controls our body temperature
It is the foundation of saliva
It helps to move food through the intestines to help our bodies eliminate waste.
It helps regulating the metabolism
It helps prevent disease.

The water in our bodies is not replenished on its own so it is necessary to drink plenty of water to keep up a good balance. The common recommendation is eight 8-ounce glasses of water a day, spread out throughout the day. When thirsty, you should drink twice as much water as it takes to quench that thirst. Without enough water, dehydration can set in which can make mental processes harder, decrease energy, and increase body stress.

It is possible to drink too much water, which results in a condition called water intoxication. While not common, it can happen occasionally. When there is too much water in the body, the result can be low electrolytes that can cause an irregular heartbeat and swelling in the brain, which can result seizures and coma. But it is unlikely to get water intoxication even if you drink an excess amount of water as long as the water is consumed over a long period of time.

Which Fruit Has The Most Pyridoxine (Vitamin B6)?

Pyridoxine (Vitamin B6)

Pyridoxine is the most common of the seven forms of vitamin B6. In supplement form, the vitamin is water-soluble and can be found in many foods we eat. It is a member of the key family of vitamins, B-complex. The many benefits of these key vitamins affect crucial body systems.

The Role Of Pyridoxine (Vitamin B6) In Our Body

Together with B12, B6 creates red blood cells and other cells necessary in the immune system.

While vitamin B6 deficiency is rare, when it does occur symptoms include muscle weakness, nervousness and irritability. Severe deficiencies can result in short term memory loss and inability to concentrate on simple tasks.

B complex vitamins all work to help our bodies metabolize fat and protein. B6 is also highly involved in aiding nervous system function and contribute greatly to healthy hair, skin and eyes.

Since water-soluble vitamins aren’t stored in the body, daily intake is important to keep enough B6 in the system for good health. Of particular interest is a recent study that suggests people with heart disease do not get enough B6 in their diet. While the direct correlation is still unknown, doctors suggest making sure to get enough B6 for heart health. A large study has shown that 500mg of B6 with 1000mg of B12 taken daily significantly reduces the risk of age related macular degeneration, a condition that leads to blindness.

B6 also helps the body produce serotonin, an important key in depression prevention. Another amazing function of B6 is the ability to reduce inflammation. This ability benefits many sufferers of rheumatoid arthritis and carpel tunnel syndrome.

There can be too much of a good thing. At very high dosages of B6, side effects can include skin rash, nausea, abdominal pain, imbalance and numbness of legs and toes. The good news is that by ceasing excessive use, typically all side effects will fade within 6 months time.

Top Fruits For Pyridoxine (Vitamin B6) Content

The amounts of Pyridoxine (Vitamin B6) are given for 100g of each fruit.

1 Banana 0,37 mg
2 Jackfruit 0,33 mg
3 Durian 0,32 mg
4 Blackberry 0,30 mg
5 Carrot 0,14 mg
6 Mango 0,13 mg
7 Fig 0,11 mg
8 Pineapple 0,11 mg
9 Guava 0,11 mg
10 Kiwi 0,10 mg
11 Lychee 0,10 mg
12 Passion Fruit 0,10 mg
13 Cranberry 0,10 mg
14 Grape 0,09 mg
15 Lemon 0,08 mg
16 Tomato 0,08 mg
17 Tangerine 0,08 mg
18 Pomegranate 0,08 mg
19 Melon (Cantaloupe) 0,07 mg
20 Redcurrant 0,07 mg
21 Blackcurrant 0,07 mg
22 Pumpkin 0,06 mg
23 Orange 0,06 mg
24 Raspberry 0,06 mg
25 Apricot 0,05 mg
26 Grapefruit 0,05 mg
27 Blueberry 0,05 mg
28 Mulberry 0,05 mg
29 Cherry (sweet) 0,05 mg
30 Watermelon 0,05 mg
31 Apple 0,04 mg
32 Mangosteen 0,04 mg
33 Cucumber 0,04 mg
34 Plum 0,03 mg
35 Pear 0,03 mg
36 Peach 0,03 mg
37 Papaya 0,02 mg

28 Jan

Which Fruit Has The Most Potassium?

What is Potassium?

Potassium is a mineral that can be found in many different types of foods we eat. It can be found in bananas, cantaloupe, cucumbers, lima beans, tomatoes, potatoes, yam, spinach, papaya, lentils, kidney beans and swiss chard. Potassium helps the nerves in the body and muscles to function properly and balances the electrolytes and acids in the body as well. Potassium is a necessary mineral that must be consumed in order for our bodies to stay healthy and our organs to function properly. Around 4,700 mg of potassium should be consumed each day. Children under the age of ten need around less than 2,000 mg of potassium per day.

Potassium in Our Body

Potassium is not just a mineral but an electrolyte. It dissolves in water easily and that is why it is necessary for the body. Potassium travels throughout the body helping muscles to contract, blood pressure to stay low, the heart to pump and nerves to function properly. Potassium can be found in meat, fish, fruits and vegetables. People only get around 2,000 mg of potassium a day, which is not enough. However, too much potassium is called hyperkalemia. The kidneys are responsible for getting rid of excess vitamins or minerals, which usually is not a problem for some people; however, other people may suffer heart problems if they consume too much potassium. Lack of potassium is called hypokalemia. This can lead to weakness, muscle cramps, heart problems and other serious health issues.

Overall, it is very important that people eat a well-balanced meal so that they consume an adequate amount of potassium and other vitamins and minerals. Not enough or too much potassium can cause health problems. Potassium is crucial to the proper function of the body’s nerves, muscles and heart.

Which Fruit Has The Most Folate (Vitamin B)?

What Is Folate?

Folate is a B vitamin that easily dissolves in water. It occurs mostly in foods such as leafy greens and grains, and it can also be converted into a supplement known as folic acid. The name folate derives from the Latin word “folium”, which means leaf. Adults and children require folate in their bodies to improve cellular health. This specific B vitamin also reportedly benefits cardiovascular health and mental well-being, to name a few.

Folate In Our Body

Growth and cell division are among the most vital functions necessary for healthy children and adults, with special attention paid to pregnant and nursing women. Folate lays the foundation to produce the building blocks of cells known as DNA and RNA. The vitamin helps to generate new, healthy cells within the body and make healthy red blood cells that block the onset of anemia, which is a condition that causes blood loss and fatigue. In addition to building DNA and RNA, folate also helps defend against any abnormalities that may cause cancer. It also works with homocysteine levels in the body by metabolizing the amino acid and therefore preventing cardiovascular problems such as hardening of the arteries, or atherosclerosis, heart attacks and blood clots.

Folate gets absorbed into the body through the consumption of foods like spinach, broccoli and romaine lettuce. Grains like rice and cereals also carry significant amounts of folate, as well as citrus fruits like oranges.

Folic acid supplements are often reserved for pregnant women or those with folate deficiencies. Experts recommend a daily intake of 400 micrograms for adults; 150 to 300 micrograms for children up to age 13; 600 micrograms for pregnant women and 500 micrograms for breastfeeding women.

Side effects have also been reported, particularly in patients who take other medications or supplements. For example, folate may cause a blood pressure or blood sugar drop. Therefore, adjustments may be made to the patient’s medication schedule. Symptoms such as bloating, cramps and nausea may also occur from taking too much folate.

Which Fruit Has The Most Manganese?

The human body requires numerous vitamins and minerals to achieve and maintain optimal wellness. A healthy eating regimen, full of grains, vegetables and fruits, can provide adequate nutrition. One component of a healthy diet often overlooked is mineral intake. Minerals, like Manganese, are essential for many body processes.

What is Manganese?

Manganese is a mineral necessary for the formation of bone and the metabolism of fats, proteins, and carbohydrates. It is also a critical component of enzymes involved in several processes, such as hormone production, regulation of cholesterol, and elimination of free radicals.

How Much Manganese is Enough?

The Recommended Dietary Allowance (RDA) values for vitamins and minerals are guidelines to help people incorporate an appropriate quantity of nutrients into their diet. There is no RDA for Manganese, but there is Adequate Intake (AI) level and an Upper Limit (UL) value to provide guidance for the acceptable daily intake.

The AI for Manganese for the average adult female is between 1.6 and 1.8 mg/day; for the average male it is between 1.9 and 2.3 mg/day. The UL is the highest dietary intake a person can tolerate that is unlikely to cause adverse effects. The UL for Manganese for both healthy females and males is 11 mg/day.

Excess or insufficient intake of Manganese is rare in healthy humans. However, infants and individuals with liver disease are at higher risk of side effects related to excess intake of Manganese, which can be toxic. Excess levels of Manganese can result in a condition called Manganism. This condition causes symptoms similar to Parkinson’s disease. An insufficient quantity can cause minor symptoms like skin irritation.

Diets that incorporate foods containing the essential mineral Manganese will ensure an adequate daily intake, which is an important component of good health.

Which Fruit Has The Most Calcium?

Calcium

Calcium is the main mineral found in the human body. Most of the body’s calcium is located in the bones and teeth. A small amount of calcium can be found in the blood and soft tissue. Calcium is crucial for keeping teeth and bones strong and healthy. The amount of calcium needed to maintain a healthy body will depend on any pre-existing conditions, a person’s sex and age.

Why Is Calcium Needed In Our Body

Calcium is needed in order to maintain a functioning body, heart, nervous system and metabolism. Having too much calcium in the body from a diet or supplements is rare. If a person has too much calcium in their body, they may experience nausea, fatigue or depression.

Postmenopausal women, vegetarians, and those who are lactose intolerant are at a higher risk for having a calcium deficiency. If a person suspects they have a deficiency, bone mineral density tests are available.

Almost every part of the body can be negatively impacted from a calcium deficiency. Calcium helps blood vessels and muscles contract, and this mineral also helps to regulate heart contractions. The right amount of calcium can help to prevent osteoporosis, and lower the risk of getting colon cancer.

If weight is a problem, calcium has been know to help a person loose those few extra pounds and accelerate their metabolism. Calcium has also been known to lower blood pressure, and reduce the risk of getting hypertension. Calcium can be found in various dairy products, supplements, and in an multitude of fruits and vegetables.