Nutrients in Fruits – Page 3 – Juice Health Benefits & Recipes

21 Jan

Which Fruit Has The Most Pantothenic Acid (Vitamin B5)?

What Is Pantothenic Acid?

Pantothenic Acid is a water-soluble vitamin that we do not synthesize in our own bodies. Panothenic acid, also called Vitamin B5, must be obtained from dietary sources. Pantothenic acid is chemically an amide, a specific type of nitrogen-containing chemical. It is important for the synthesis of biologically active compounds in the body.

The most important role of panthothenic acid is in the synthesis of a chemical called coenzyme A, or CoA. Coenzyme A is a chemical that is involved in multiple important metabolic pathways, including fatty acid oxidation and the citric acid cycle. The citric acid cycle, also called the Krebs cycle or the tricarboxylic acid cycle, is a metabolic pathway that is used to generate energy in all aerobic (oxygen-using) organisms.

Pantothenic Acid (Vitamin B5) In Our Body

The name “pantothenic acid” refers to the chemical’s presence in a wide range of sources. A deficiency of Vitamin B5 is extremely rare due to the easy availability of the vitamin in almost all food sources. However, Vitamin B5 supplements are manufactured. The documented cases of pantothenic acid deficiency have mostly been in experimental settings and in victims of starvation. The main effects of such a deficiency include fatigue due to decreased energy, neuropathy, muscle cramps, abdominal pain and hypoglycemia. These symptoms are usually reversed when the person with the deficiency replaces the pantothenic acid in their diet.

A toxic dosage for pantothenic acid has not been determined. The vitamin is water-soluble, meaning that it is excreted in urine if there is an excess of the vitamin in the body.

Top Fruits For Pantothenic Acid (Vitamin B5) Content

The amounts of Pantothenic Acid (Vitamin B5) are given for 100g of each fruit.

1 Guava 0,50 mg
2 Blackcurrant 0,40 mg
3 Carrot 0,40 mg
4 Pomegranate 0,40 mg
5 Banana 0,33 mg
6 Pumpkin 0,30 mg
7 Orange 0,30 mg
8 Grapefruit 0,30 mg
9 Gooseberry 0,30 mg
10 Raspberry 0,30 mg
11 Blackberry 0,30 mg
12 Cranberry 0,30 mg
13 Fig 0,30 mg
14 Cucumber 0,27 mg
15 Watermelon 0,22 mg
16 Kiwi 0,20 mg
17 Cherry (sweet) 0,20 mg
18 Papaya 0,20 mg
19 Peach 0,20 mg
20 Lime 0,20 mg
21 Mango 0,20 mg
22 Tangerine 0,20 mg
23 Durian 0,20 mg
24 Tomato 0,20 mg
25 Apricot 0,20 mg
26 Lemon 0,19 mg
27 Strawberry 0,13 mg
28 Blueberry 0,10 mg
29 Plum 0,10 mg
30 Pineapple 0,10 mg
31 Redcurrant 0,10 mg
32 Apple 0,10 mg
33 Melon (Cantaloupe) 0,10 mg
34 Elderberry 0,10 mg
35 Pear 0,10 mg
36 Lychee 0,00
37 Jackfruit 0,00
38 Grape 0,00
39 Mulberry 0,00
40 Passion Fruit 0,00
41 Mangosteen 0,00

20 Jan

Which Fruit Has The Most Niacin (Vitamin B3)?

One of the most important nutrients for the body is Niacine. For proper nutrition, a daily intake of niacin is recommended. The recommended dosage will vary according to age. For pregnant women or those who are breast-feeding, recommended dosage is eighteen milligrams a day. Adult men should get sixteen milligrams per day, the daily requirement for adult women is fourteen milligrams, and the required dosage for children is between two, and twelve milligrams each day.

What Is Niacin (Vitamin B3)?

Niacin, which is a B Vitamin, is also known as nicotinic acid. This organic compound is a natural substance found in plants, and is widely used as a nutritional supplement. It is water soluble and easy for the body to digest. Generally recognized as Vitamin B3, niacin is found in a wide range of foods like sun-dried tomatoes, bacon, peanuts, tuna, liver, wheat bran, rice bran, and chicken. Niacin is also found in yeast extract and paprika. One teaspoon of paprika supplies five percent of the Recommended Daily Allowance (RDA) for niacin.

How Niacin Helps The Body

Niacin is needed to help the body process fat. It has been used to regulate levels of blood sugar, and lower cholesterol. A deficiency in niacin can lead to a number of health related problems such as depression, anxiety, and fatigue. In cases of severe niacin deficiencies, patients can suffer from a disease known as pellagra. This is a serious vitamin deficiency disease that is accompanied by dementia, dermatitis, diarrhea, and death if left untreated. Pellagra is often found in patients who suffer from long-term alcoholism.

While niacin tablets are a commonly used supplement, those who are interested should consult their doctor or health care provider. Follow the pharmacy or label directions, and only take the daily allowance that has been prescribed by your doctor.

Which Fruit Has The Most Magnesium?

What is Magnesium?

Magnesium is a type of chemical element. In the context of health and nutrition, it is referred to as a “mineral”, is one of the ten most common elements in the earth’s crust, and occurs naturally in most rocks, in sea water, and in most living things. Arguably, it’s most important natural role is as part of chlorophyll, which is the molecule that makes photosynthesis possible in plants and is thus the basis of the food chain.

Magnesium In Our Body

Magnesium plays several major roles in human health. It is essential in every major organ, as well as in teeth and bones.

Many of its most import roles are in regulating other chemical reactions. First, it regulates the movement of chemical compounds in and out of our cells. Many essential functions occur within cells, which are protected from the surrounding environment with an impermeable membrane. Magnesium acts as a gate-keeper to this membrane, allowing essential chemicals into the cell when they are needed. Second, it is part of many cofactor enzymes. Cofactors attach to protein molecules and help them perform chemical transformations. Third, in many cases, these cofactors build new proteins, so magnesium is essential for the construction of proteins.

Magnesium deficiency isn’t common in Western countries but does occur and can be lethal. Certain intestinal viruses or diseases can cause magnesium deficiency. Also, excessive alcohol, coffee, salt or soda may lead to magnesium deficiency. Symptoms of deficiency include anxiety, irritation, sleep problems, restless leg syndrome, muscle weakness and poor nail growth, among others.

Overdose of magnesium is rare, but can also be fatal. Magnesium salts, such as Epsom salts, were once commonly used as laxatives, and excessive use can lead to overdose. Symptoms of overdoes include very low blood pressure, nausea and confusion. Ultimately, excess magnesium can cause respiratory paralysis or cardiac arrest.

Which Fruit Has The Most Iron?

What Is Iron?

Iron is a metal that is very commonly found on Earth. The core of the planet is primarily composed of molten iron, and large amounts of iron are found in various forms on the Earth’s crust as well. Iron is a chemical element (abbreviated Fe), so pure iron is composed of iron atoms, and iron is capable of binding to other substances and forming compounds. Oxidized iron, or rust, is one example of an iron compound.

Iron And Our Health

Iron also plays a critical role as a nutrient in our bodies. The reason for this is that iron ions, which have a charge of either 2+ or 3+, are capable of being bound by proteins. Metal ions commonly act as cofactors to enzymes, and iron is one of the most important of the metal cofactors found in our bodies. Iron is a part of the hemoglobin molecule, cytochrome P450 and myoglobin. All of these molecules have a common heme group, but they have diverse biological functions. Hemoglobin is the molecule in red blood cells that is responsible for oxygen binding in the lungs, transfer of oxygen to the body and elimination of carbon dioxide as a gaseous waste. Myoglobin is a similar molecule found in muscle tissue. Cytochrome P450 is group of enzymes that are involved in oxidation in metabolism.

Iron is easily obtained from foods such as red meat, fish, poultry, green leafy vegetables, legume and soy products, such as tofu. A nutritional deficiency of iron can lead to anemia, or low red blood cells, fatigue, muscle weakness, changes in the hair, skin and nails, irritability and decreased immune system function. Consuming too much iron from an overdose of supplements can cause iron poisoning and liver failure, especially in infants and very young children.

Which Fruit Has The Most Fluoride?

What is Fluoride?

Fluoride is a naturally occurring mineral that is present throughout the earth. It is concentrated in water, soil, plants and many foods. Fluoride can be introduced to our body both systemically through ingestion of water, foods and supplements containing it. It can also be introduced topically to the teeth using pastes and rinses.

Fluoride in Our Bodies

When fluoride is ingested it is absorbed into our bones. This causes them to become stronger and fracture less easily. Because teeth are bones, fluoride helps strengthen teeth and prevent decay. The constant addition of fluoride causes re-mineralization of our bones. This means that even if it has been lacking for many years, the addition of it can help repair teeth and bones.

Lack of fluoride can increase the likelihood of significant tooth decay. This in turn can cause low self esteem, problems in careers or school and can even contribute to speech problems. Children with tooth decay are often affected by other serious health problems. Having enough fluoride can help prevent pain and reduce health care costs.

Though rare, sometimes an individual can have too much fluoride. This is often caused by taking to high of a supplement dose or swallowing toothpaste. For someone who steadily is getting too much fluoride, it can lead to fluorosis. Fluorosis is a relatively harmless staining of the teeth. It causes white spots to appear on the surfaces. A continuous high level of fluoride has been linked to reduced bone strength, kidney problems, and an increase risk of DNA damage.

Studies have shown that the majority of people do not receive enough fluoride, especially in communities that do not fluorinate their water. Besides taking a supplement and using fluorinated toothpastes, you can also increase your fluoride intake by eating a variety of foods.

Which Fruit Has The Most Copper?

What is Copper?

A chemical element that holds the number 29 spot on the periodic table, copper is a soft, rosy orange metal best known for coating the U.S. penny. Copper and its alloys have been used for centuries because of their malleability and heat and energy conductivity. In addition to being used for pipes, wires and cookware, copper is a necessary trace nutrient in the human diet. Food sources of copper include whole grains, nuts, liver and molasses.

Copper in Our Body

The U.S. Recommended Daily Allowance (RDA) is between 1 and 3 mg per day depending on the weight of a normal, healthy adult. Though we only need a tiny does of copper, this nutrient is essential for healthy blood, bones and brains. Because copper is needed in the production of hemoglobin, a deficiency can cause symptoms similar to anemia, such as fatigue. Copper deficiency is often coupled with low iron levels, which can lead to osteoporosis, slowed growth, loss of hair pigmentation and problems metabolizing cholesterol.

Copper can also leech into water that runs through copper pipes or foods prepared or stored in copper cookware, increasing the possible ways people might ingest the metal. An extreme overdose of copper will cause diarrhea, vomiting and liver damage. Those with toxic levels will also see a discoloration of skin and hair. A small excess of the element can cause a person to feel tired, irritable and depressed. It may also manifest itself in learning disabilities or problems with concentration. Likewise, children who get too much copper in their diet might exhibit hyperactivity. Another cause for excessive copper in the system is Wilson’s disease, a genetic disorder that causes too much copper to be stored in human tissues.

Which Fruit Has The Most Choline?

What Is Choline?

Choline, which is found in every cell in the human body, is a newly recognized type of B vitamin. In 1998, the National Academy of Sciences established adequate intake (AI) levels for choline: between 425 and 550 mg daily for adults, and between 150 and 300 mg daily for children. The average dietary intake of choline is between 200 and 600 mg daily. Choline is available in supplement form or from foods, including egg yolks, soybeans, spinach, whole wheat, bananas and oranges.

Choline In Our Bodies

Cell membranes

Cells need choline for cell membrane health and for the transport of fat molecules through cell membranes. Choline can modify fat molecules so that they can combine with water and flow through the bloodstream. Cell membranes, which are made up of fats, need choline to maintain flexibility and strength.

Nervous system

The nervous system needs choline for the communication between nerve cells. A key chemical in this transfer of messages is acetylcholine, which contains choline. Research suggest that choline may be useful in treating and preventing brain and nerve disorders, such as Alzheimer’s disease in adults and neural tube defects in babies.

Liver

Choline’s ability to modify fat molecules makes it an important factor in liver health. As choline promotes the transport of fat molecules, it helps to prevent fat accumulation in the liver. Therefore, choline may help to prevent cirrhosis and other liver disorders.

Deficiency

Choline deficiency is associated with increased levels of inflammatory markers, and with increased risk of cardiovascular disease, type-2 diabetes, osteoporosis and other inflammatory disorders. Choline deficiency may also lead to anemia, nerve disorders and folic acid deficiency.

Overdose

Excessive choline intake can cause toxicity symptoms and side effects, including low blood pressure, dizziness, body odor and sweating. Adults should not take more than 3.5 grams in one day.

Which Fruit Has The Most Betaine?

What is Betaine?

In chemistry, a betaine is a general term meaning any neutral chemical compound. Betaine is a naturally occurring chemical found in the human body. It is also present in some foods. The most widely used betaine is a byproduct of processing sugar beets. This byproduct is found in many fruit juices and available as supplements. Betaines are absorbed by our bodies and help to protect our cells from the effects of many stressors.

Betaine in Our Bodies

Betaine is important to our bodies because it helps to prevent a build-up of homocysteine, an amino acid. Homocysteine can damage blood vessels and increases the risk of heart disease, stroke, or circulatory problems. Betaine is therefore important in protecting the functions of the circulatory system.

People have also experienced better digestion with the addition of betaine to their diets. Betaine added to toothpaste has been shown to reduce mouth dryness. The addition of this supplement has been linked to better liver health.

Betaine, like most substances, can be found as allergic to some people. Signs of a serious allergic reaction may be headaches, dizziness, changes in mental state, vision changes and seizures. Less serious allergic reactions can include nausea, diarrhea, unusual body odor or taste in the mouth. You should seek the advice of a medical professional if you experience any of these symptoms. People who have high cholesterol should consult their doctors before adding betaine to their diets as it has been linked to increased cholesterol levels. It can also interfere with some medications used for the treatment of kidney disease.

There are many ways to increase betaine. You can get it in the form of a powder and mix it with many types of liquids. You can also find it naturally occurring in various food sources.

Which Fruit Has The Most Vitamin E?

What Is Vitamin E?

Contrary to popular belief, Vitamin E is not a single substance. In fact, it is a group of compounds that are fat-soluble and contain active antioxidants that protect the human body from free radicals that increase the risk of deadly diseases such as cancer and heart disease. It is found naturally in certain foods and added to others. In addition, Vitamin E is offered as a dietary supplement for those looking to lose weight. There are eight different forms of Vitamin E, each of which has its own function. Broken down from eight, there are four tocopherols and four tocotrienols; there is an alpha, beta, gamma and delta of each.

Of the eight different variations of Vitamin E, the only one that is actively maintained in the body of a human is alpha-tocopherol. In addition, alpha-tocopherol is the form of Vitamin E with the greatest nutritional value for humans. It is found primarily in sunflower, wheat germ and safflower oils. Each person has a daily recommended intake of Vitamin E; for adults over the age of 14 the recommended daily intake is 15 mg.

Too Much of a Good Thing? Vitamin E has Positive and Negative Health Effects

A Vitamin E deficiency may result in illness and disease such as neuropathy, retinopathy and even skeletal myopathy. Vitamin E deficiency most commonly has negative effects on the eyes and the nervous system. In addition, a deficiency of Vitamin D is also associated with higher risk of heart disease and certain forms of cancer.

While there are risks associated with not having enough Vitamin E, there are also risks from having too much; anyone that has more than 1000 mg of Vitamin E per day is at risk for bleeding problems, some associated with the brain. In short, Vitamin E is necessary to protect the body from disease, but taken in excess its nutritional value is replaced with dangerous bleeding conditions.

Which Fruit Has The Most Vitamin B6?

What is Vitamin B6?

Vitamins are substances required by your body in tiny amounts. Your body cannot make its own vitamins. They must be acquired from the diet. Vitamin B6 is a part of a larger group of vitamins known as Vitamin B compound. These vitamins are water soluble, so they dissolve easily in water. Your body cannot store water-soluble vitamins. Vitamin B6 must be acquired daily. Its scientific name is pyridoxine.

Vitamin B6 In Our Body

Vitamin B6 is involved in many body functions. It helps you metabolize macronutrients such as proteins, fats and carbohydrates. It helps convert carbohydrates into glucose for energy. It is necessary to synthesize neurotransmitters that control mood and assists with many functions of the immune system. It participates in keeping electrolytes balanced, promotes the production of red blood cells and helps to keep homocysteine levels low. It contributes to healthy hair, skin, eyesight and good liver function.

Vitamin B6 deficiency includes general weakness, nervousness and irritability. It is responsible for pre-menstrual problems like fluid retention, emotional outbursts and depression. It is essential for the body to make melatonin. Insomnia often results from not enough melatonin. Low levels of Vitamin B6 can also manifest in skin conditions, ridged fingernails and serious bone problems such as arthritis and osteoporosis. One of the most noticeable deficiency symptoms is a swollen or painful tongue.

Many people resort to taking vitamin and mineral supplements when they believe they may not be getting enough in their diet, but sometimes that can be dangerous. Too much Vitamin B6 can cause neurological problems. Numbness, tingling hands or feet, and trouble walking are signs that you may be getting too much Vitamin B6 as well as too little. It is always best to get the vitamins and minerals you need from whole foods.