Top ten fruits based upon their content of these nutrients
Watermealon
A watermelon contains about 6% sugar and 92% water by weight.
As with many other fruits, it is a source of vitamin C.
The amino-acid citrulline was first extracted from watermelon and
analyzed.
Watermelons contain a significant amount of citrulline and after consumption of
several kg, an elevated concentration is measured in the blood
plasma; this could be mistaken for citrullinaemia
or other urea
cycle disorders. Watermelon rinds, usually a light green or white color, are also edible and
contain many hidden nutrients, but most people avoid eating them due to their
unappealing flavor. They are sometimes used as a vegetable.In China, they are stir-fried, stewed or more often pickled.
When stir-fried, the de-skinned and de-fruited rind is cooked with olive oil, garlic, chili
peppers, scallions,
sugar and rum. Pickled watermelon
rind is also commonly consumed in the Southern US.
Watermelon juice can be made into wine. Watermelon
is mildly diuretic and contains large amounts of beta
carotene.
Watermelon with red flesh is a significant source of lycopene.
Bananas
Bananas are a staple starch for many tropical populations. Depending upon cultivar and ripeness,
the flesh can vary in taste from starchy to sweet, and texture from firm to
mushy. Both skin and inner part can be eaten raw or cooked. Bananas' flavor is
due, amongst other chemicals, to isoamyl
acetate which is one of the main constituents of banana oil.During the ripening
process, bananas produce a plant
hormone called ethylene, which indirectly affects the flavor. Among other
things, ethylene stimulates the formation of amylase, an enzyme that breaks
down starch into sugar, influencing the taste of bananas. The greener, less
ripe bananas contain higher levels of starch and, consequently, have a
"starchier" taste. On the other hand, yellow bananas taste sweeter
due to higher sugar concentrations. Furthermore, ethylene signals the
production of pectinase,
an enzyme which breaks down the pectin between the cells of the banana, causing the banana to
soften as it ripens.
Apple
The proverb
"An apple a day keeps the doctor away.", addressing the health
effects of the fruit, dates from 19th century Wales.Research suggests that apples may reduce the risk of colon
cancer, prostate cancer and lung cancer.
Compared to many other fruits and vegetables, apples contain relatively low
amounts of vitamin
C, but are a rich source of other antioxidant
compounds. The
fiber content, while less than in most other fruits, helps regulate bowel
movements and may thus reduce the risk of colon cancer. They may also help with
heart
disease, weight loss,
and controlling cholesterol. The fiber
contained in apples reduces cholesterol by preventing reabsorption, and (like
most fruits and vegetables) they are bulky for their caloric content. However, apple seeds
are mildly poisonous, containing a small amount of amygdalin, a cyanogenic glycoside. It
usually is not enough to be dangerous to humans, but can deter birds.
Grape
A single serving of grapes offers you 176 milligrams of potassium and 13
milligrams of calcium. Potassium and calcium are both important in transmitting
nerve impulses and are therefore necessary to maintain efficient nervous system
function. A serving of grapes will also provide you with 9 milligrams of
phosphorus, which is an integral part of nucleic acids – the building blocks of
genetic material. Magnesium is also present in grapes, with a cup of grapes
containing 4.6mg. This mineral is important for muscle contractions. There are
trace amounts of iron and selenium in a serve of grapes – approximately 0.4
milligrams and 0.3 milligrams, respectively. Small amounts of zinc, manganese
and copper can also be found in grapes.
Orange
Nutrients
in oranges are plentiful and diverse. The fruit is low in calories, contains no
saturated fats or cholesterol, but is rich in dietary fiber, pectin,
which is very effective in persons with excess body weight. Pectin, by its
action as bulk laxative, helps to protect the mucous membrane of the colon by
decreasing its exposure time to toxic substances as well as by binding to
cancer causing chemicals in the colon. Pectin has also been shown to reduce
blood cholesterol levels by decreasing its re-absorption in the colon by
binding to bile acids in the colon. Orange
fruit also contains a very good amount of minerals like potassium and calcium.
Potassium is an important component of cell and body fluids that helps control
heart rate and blood pressure through countering sodium actions
Plantains
.·
It is very rich in potassium, and it
is commonly prescribed by doctors for people who have low level of potassium in
their blood. The potassium in plantain is very good for the heart and helps to
prevent hypertension and heart attack. It is also rich in potassium, magnesium
and phosphate. It is a good source of vitamins A, B6, and C which helps
maintain vision, good skin, and build immunity against diseases. Cooked unripe
plantain is very good for diabetics, as it contains complex carbohydrate that
is slowly released over time. The green plantain is very low in sugar. The
carbohydrate in the green unripe plantain is stored as a complex starch, slowly
released after cooking and it is a good inclusion in a diabetic diet. The ripe
or yellow plantain is rich in sugar and very sweet to taste.
Mango
Mango
fruit is an excellent source of Vitamin-A and
flavonoids like beta-carotene,
alpha-carotene, and beta-cryptoxanthin.
100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of
vitamin A. Together; these compounds are known to have antioxidant properties
and are essential for vision. Vitamin A is also required for maintaining
healthy mucus membranes and skin. Consumption of natural fruits rich in
carotenes is known to protect body from lung and oral cavity cancers. Fresh mango is a very rich source of
potassium. Potassium is an important component of cell and body fluids that
helps controlling heart rate and blood pressure. It is also a very good source
of vitamin-B6 (pyridoxine), vitamin-C and
vitamin-E. Consumption of foods rich in vitamin C helps body develop resistance
against infectious agents and scavenge harmful oxygen free radicals. Vitamin
B-6 or pyridoxine is required for GABA hormone production in the brain.
It also controls homocystiene levels in the blood, which may otherwise be
harmful to blood vessels resulting in CAD and stroke.
Tangerines
·
As in oranges, Tangerines are very low in
calories. However they are high in flavonoid anti-oxidants like narigenin,
hesperetin, vitamin A, carotenes, xanthins and luteins; in fact many times
higher than in oranges.In addition, these citrus fruits are very rich sources
of vitamin-C (ascorbic acid), a water soluble vitamin. Vitamin-C is one
of powerful natural anti-oxidant which has many essential roles like collagen
synthesis and wound healing, anti-viral, anti-cancer activity and helps prevent
from neuro-degenerative diseases, arthritis, and cold/fever...etc by removing
oxidant free-radicals from the body. Vitamin C helps absorb iron in the food by
reducing ferrous form of iron element to ferric form in the gut.Further, they
contain natural soluble and insoluble fiber like hemi-cellulose, pectin...etc
which prevents cholesterol absorption in the gut. Adequate fiber in the food
aids in smooth bowel movements by acting as laxative.
cantaloupes
This wonder fruit is highly concentrated with excellent levels of beta-carotene, folic acid, potassium, vitamin C and dietary fiber. It is also one of the very few fruits that has a high level of vitamin B complex¾B1 (thiamine), B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine).
Cantaloupe is rich in anti-oxidants that can help prevent cancer and heart diseases.
Pears
Pears are a good source of dietary fiber and a good source of vitamin C. Most of the vitamin C, as well as the
dietary fiber, is contained within the skin of the fruit.According to the FDA's final rule dated July 25, 2006 "Food Labeling;
Guidelines for Voluntary Nutrition Labeling of Raw Fruits, Vegetables, and
Fish," the nutritional content of a medium-sized fresh pear weighing
166g/5.9oz is as follows:
|
Calories
|
100
|
|
Sodium:
|
0 mg/0%
|
|
Potassium:
|
190 mg/5%
|
|
Total carbohydrate:
|
26 mg/9%
|
|
Dietary Fiber:
|
6g/24%
|
|
Sugars:
|
16g
|
|
Protein:
|
1g
|
|
Vitamin C:
|
10%
|
|
Calcium:
|
2%
|
Pears are less allergenic than many other fruits, and pear juice
is therefore sometimes used as the first juice introduced to infants.
However, caution is recommended for all fruit juice consumption by infants, as
studies have suggested a link between excessive fruit juice consumption and
reduced nutrient intake, as well as a tendency towards obesity.
Pears are low in salicylates and benzoates, so are recommended in exclusion diets
for allergy sufferers.Along with lamb and rice,
pears may form part of the strictest exclusion diet for allergy sufferers
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