Brittle Nails – Triggers, Signs and Healthy Nutrition Guidelines

Brittle nails are commonly not connected with a medical ailment. Brittle fingernails are a popular situation, developing in about 20% of persons extra ladies than adult males produce brittle nails. Brittle nails commonly split or peel off in horizontal levels, setting up at the nail’s absolutely free end.

The indicators and signs and symptoms of brittle nails involve:

• peeling at the nail tips
• uncomplicated breaking
• incapability to grow the nails out

What Triggers Brittle Fingernails?

Anyone has brittle nails to some extent, some extra than others. Getting old can induce slowed nail progress and boring, brittle, or yellowish nails as the move of dampness and pure oils to the nail mattress declines. A absence of dampness or way too a great deal dampness can worsen an now brittle situation. Dry warmth, detergents, nail polish remover, or severe chemical compounds inspire cracked and dry brittle nails. On the other hand, way too a great deal moisturizer, hand lotion and a lot of time underwater leaves nails way too comfortable for tearing.

The nutrition for dry, brittle nails includes the institution of a healthy diet and strategies that continually increase the situation of the brittle nails of the man or woman and the growing drive to stay away from fatty, junk meals.

Dry, brittle nails is a problem that hundreds of ladies encounter. Nails dry-out in the winter time for the reason that of rigorous hand washing to stay healthful and for the reason that of all the dry air that is around produced as a consequence of heaters. Well being Nutrition aids to command your fingernail well being and give a overcome for dry, brittle nails. A inadequacy of B-advanced vitamins, specially biotin, will generate ridges together the nail mattress. A eating plan deficient in calcium inflicts to dry, brittle nails. Rather a variety of vitamins and minerals have been proposed for the prevention of brittle nails.

The nutrition for dry, brittle nails and hangnails by means of a eating plan prosperous in vitamin C, folic acid and omega-3 can be categorized into four major components: the efficacy of the nutrition command and administration techniques, the amount of involvement of the persons anxious, the suggestions and policies for nutrition command and administration, and last of all, the command of potential potential risks and dangers connected with the nutrition administration.

For persons with gentle or intermittent brittle nails, a beauty moisturizer may perhaps be enough to continue to keep the pores and skin from experience dry. Use a glass file or an emery board rather of a metal nail file. Also, make certain you file only in a person route. Therapeutic moisturizers, which have been shown to act as a barrier that retains water from evaporating from the nails. Calcium-prosperous meals involve all dairy meals, particularly yogurt, darkish green leafy veggies, almonds, beans, and sardines.

Refrain from biting your nails. To support, kick this routine continue to keep nails quick, and paint them with a darkish colored polish. (Each individual-time you chunk you are going to be mindful of chipping the polish).

Nail polish remover. Working with nail polish remover extra than once a week, particularly a person containing acetone, can induce your nails to come to be dry.

Nails, ought to be neatly filed and formed on a common foundation. For underneath the nail cleanliness use a nail brush and for smooth and shining nails use a nails buffer. Try a cuticle softener, for it may well demonstrate worthy. …

Leading five Features of a Excellent Weight Decline Approach

A terrific weight reduction program strikes a great equilibrium involving a healthy diet and an active life-style. It sounds so uncomplicated in idea, still most of us who want to lose weight uncover it really hard to stick to this philosophy by itself. What’s even worse is that we have read through a tumultuous sum of literature with regards to the “suitable” or the “most effective” way to lose weight, and, somehow, we close up puzzling ourselves even more.

When you make a commitment to lose weight, you have to make positive that you might be picking out a healthy weight reduction program. You may perhaps talk to how can you ensure that the weight reduction program you might be about to make is the ideal one particular that will operate for you. Very well, merely put, it is all about viewing what you try to eat and producing positive you are engaged in an active sporting activities or exercising plan. For individuals who are bordering to being overweight, it is most effective to talk to a wellness fitness mentor or a nutritionist to ensure that you get experienced information on the most effective weight reduction program that will go well with your needs and life-style. Having said that, for individuals who have attained a little bit of weight and are wanting to dwell a healthier life-style, here are the top rated 5 properties of what constitutes a definitely healthy weight reduction program.

1. Good Nutrition More than Solitary-Merchandise Eating plans

There is no shorter lower to healthy having. For your benefit, merely avoid any weight reduction program that urges you to try to eat only one particular food merchandise. Most individuals are less than the impact that if we try to eat only foods that will increase fiber or protein consumption, we are great to go. It is truly worth emphasizing that healthy weight reduction signifies having a very well-balanced diet program from all food teams. Starving and food deprivation will absolutely crash your procedure in the long operate. You may perhaps lose weight quickly but this will only motivate an harmful marriage with food. The essential matter to remember is moderation.

two. Calorie-Acutely aware Diet program Approach

Becoming aware of what you try to eat is the to start with phase to healthy having. The most effective way to do this is to stick to a program that lets you to keep track of your calorie consumption. Becoming knowledgeable of how a great deal energy you choose in is an important aspect of shedding weight. A great deal of us uncover it laborous to depend energy. Having said that, a healthy weight reduction program assures that you get just the ideal sum of energy your physique needs to burn up strength. There is no require to eliminate caloric foods in your diet program. Just decide on a diet program plan that would make it handy for you to compute the amount of energy you require to lose a sure sum of weight. Looking at food labels is a great get started.

3. Part Management, Water Ingestion, and Weight Decline

Apart from energy, a great weight reduction program should really motivate you to cultivate portion regulate. Again, there is no require to deprive by yourself of food. A great weight reduction program lets you to exercising your inner self-control to consciously try to eat in moderation and in realistic quantities to hold you glad and healthy at the similar time. In addition, suitable hydration is a essential variable in healthy weight administration. Most of us choose drinking water for granted. We really don’t drink ample drinking water during the day. Worse, we fail to remember how significant drinking water is in healthy dwelling. Good hydration performs a big function in detoxification. Drinking eight or more eyeglasses a day washes absent all the toxic compounds, wastes, and even excess drinking water weight, producing you truly feel light, healthy, and healthy. It really is even a great strategy for boosting satiety when having.

four. Exercise routine Method

A great weight reduction program should really involve a regular exercising plan. Irrespective of what sort of sporting activities or exercising you would like to take part in, remaining active is a big need for shedding weight the healthy way. Make positive you have interaction in a gradual alter. Very little too intensive at to start with, and then slowly and gradually increase the intensity to ensure suitable physique conditioning. A great deal of individuals who have attained weight have lived sedentary lifestyles for a long time, so it is really significant to get active slowly and gradually but surely to avoid harm and to ensure long-time period results. You should really get started little by little, say twenty minutes a day. You can get started by merely taking a stroll or a jog around the park. Extra time, you can then increase the intensity and period of your exercising plan to avoid exercising rut and to hold the problem. Just like a very well-balanced diet program, there is no shorter lower to shedding excess excess fat than transferring your physique. A workout plan is also a terrific way to enhance your mood and self-esteem in the long operate.

five. A Weight Decline Approach That Suits Your Way of life

Getting rid of weight the healthy way is in essence a huge life-style overhaul. You really don’t have to be fazed by this long-time period purpose. Choosing a healthy weight reduction program should really need an assessment of the life-style that you at the moment have. To ensure that you can stick to your weight reduction goals, program a weight reduction routine that lets you to even now dwell the way you want to with out compromising your wellness and your pleasure. If you are a career-pushed individual who is constantly on the go, decide on a weight administration program that isn’t going to need 24/seven of your time. Superior still, uncover inspiration in the current life-style that you have and increase it to your healthy dwelling goals. Occupied individuals can stick to an afternoon or weekend schedule for their exercising routine. Feeding on healthy food when you might be constantly on the go demands a little bit of meal planning and time administration. There is constantly a way to adapt a great weight reduction program no matter of your career or loved ones needs. You just have to handle your time very well, and be dedicated to producing healthy possibilities.

Supply by Kate Trillin

Kind 2 Diabetes – The Keys to a Healthy Diet

Nourishment and diet are standard subjects, nevertheless so a lot of people are not able to sufficiently define healthy feeding on. It truly is extra typical for people to talk to whether or not or not a individual diet can assistance with fat loss than it is to talk to if it truly is conducive to healthy dwelling. Even though the best diet will incorporate both of these factors, it truly is eventually the fat loss aspect presented extra notice. Although this may well be for the reason that those people hunting to boost their fashion of feeding on are usually carrying out so with a need to drop fat: and that is okay.

It truly is not only vital to consume healthily to gasoline your body with the ideal nutrients, but also to…

  • maintain or accomplish a healthy fat,
  • lower your blood sugar degrees, and
  • boost your cardiovascular overall health.

A healthy diet is one to assistance you with all of the higher than. Even though it truly is not likely healthy feeding on on your own would take care of all of an unwell adult’s overall health concerns, it can absolutely make a important variance for the greater. And when it comes to fat loss and managing Kind 2 diabetic issues, a healthy diet may well be all you will need.

To additional make clear what it signifies to follow healthy feeding on, let us go about some crucial factors…

1st and foremost, suitable nutrition demands a balance. Feeding on some carbs and protein is merely not adequate if you want to be healthy. You should really consume a wide variety of food items of all kinds…

  • different fruits and vegetables,
  • a variety of meats, and
  • many resources of healthy fats.

Variety is the only way to make sure your body will be nourished with necessary nutritional vitamins and minerals.

Future, it truly is vital often to keep blood sugar degrees in the again of your thoughts – particularly if you are a Kind 2 diabetic. Contrary to preferred viewpoint, you can find no will need to be feeding on all the time. Recurrent blood sugar spikes are dangerous. If you must, have healthy treats these kinds of as a smaller handful of nuts or fruit if you will need anything to maintain you off till your upcoming meal.

Also, it truly is not only vital what you consume, but also how you consume. If you consume way too rapidly, you are probable to overeat for the reason that you are not giving your body a opportunity to convey to you it truly is entire. If you consume way too regularly, besides the blood sugar spikes, you are not giving your body an option to burn off fats. On that notice, consume plenty of drinking water to keep starvation at bay.

Lastly, powering an fantastic diet is a bodily energetic lifestyle. Physical exercise compliments your diet in just about every possible way. So in no way forget about the importance of physical action: it combats insulin resistance so cells can get rid of sugar from the blood extra successfully.

Even though you can find no these kinds of issue as a ideal diet, what and how a great deal you consume can both affect your Kind 2 diabetic issues. But adopting a prudent feeding on prepare will need not signify dieting and deprivation, General policies do utilize to feeding on for blood sugar command, but one diet does not accommodate all people.…

Grizzly Cub Suggestions for People in 2015

Grizzly Cub Tips for People in 2015

Pleased New Year anyone. I would like you all great wellness and prosperity and higher than all contentment.

To achieve all those outcomes, I very propose anyone study classes from grizzly bear cubs:

Lesson 1: Consume when you are hungry and manage a healthy diet.
Lesson 2: Participate in outdoors often.
Lesson three: Be inquisitive.
Lesson 4: Stay close to your mother.
Lesson 5: Climb a tree if you truly feel like it.

Be extra like a grizzly cub and you will have a excellent 2015!

Posted by Hi, It is Me (off for a while) on 2014-twelve-31 sixteen:forty one:18

Tagged: , grizzly , bear , wildlife , threat , predator , omnivore , canada , canadian , british columbia , tumbler , ridge , british , columbia…

The Healthiest Alcoholic Beverage – Ingesting Although Viewing Your Diet

Every little thing is fantastic in moderation say the specialists, but which drink is very best? This posting normally takes a distinctive method to consuming liquor when dieting.

Most individuals who choose to drink liquor when looking at their diet will drink in addition to their diet since the beverages they choose will not truly advantage their bodies. I am suggesting you transform this theory all around, and consume beverages which compliment your diet . That way you can drink liquor, and continue to be healthy with out compromise.

The initial point I want to spotlight is that energy usually are not poor! Energy are what make your overall body operate, so striving to ascertain which drink is healthiest by counting energy is a terrible way to locate the solution to this query.

If you are an obese unique striving to shed excessive excess fat, you need to be training and you need to however be eating healthy foodstuff. You can reduce your each day calorie ingestion to aid slice promptly, but you need to normally training when keeping a healthy diet! If you want to drink some liquor, it is really very best to choose a drink which compliments your diet fairly than a drink which contains as handful of energy or carbs as probable.

Will not try out to consume as handful of energy as probable, instead swap aspect of your each day diet with a drink. Involve the energy from your drink in your calorie depend, and clear away a thing else. Because I promise the drink I am going to inform you about, will swap the energy you slice out with the very best probable mix of components that will give you all the gains of your frequent diet, with the extra bonus of allowing you drink a minor liquor.

If you are a match and healthy person, why would you want to compromise your health and fitness for a little bit of liquor when you will not have to? You can drink, and however fill your overall body with the fantastic things.

Permit me start with the worst beverages. Nearly anything creamy usually means saturated fats, and we surely will not want saturated fats. Eggnog is conveniently the the very least healthy intently followed by Irish Coffee, so if a healthy drink is vital to you, stay clear of these.

What about the lowest calorie drink? Well, drinking water the natural way, but this posting is targeted on adding a minor spice to your daily life when staying healthy, so I will only talk about tasty beverages. A classic favourite is gin and tonic. Gin is a Diuretic, Tonic is stated to safeguard against malaria, and lime contains vitamin C. But you are however getting a large amount of energy which really usually are not carrying out anything at all for you.

Permit me spotlight this place Why consume useless or poor energy if you will not have to?

Gin and Tonic is only regarded as to be a more healthy (observe I failed to say healthy, only more healthy) if you use Diet Gin, but bogus sweeteners are not healthy, no matter of calorie material.

So what do you we counsel as the healthiest drink? What about a delightful sangria recipe? Low carbs, Low fats, lots of nutritional vitamins and minerals!

One particular glass of sangria only contains about 150 energy, but virtually every solitary calorie is carrying out fantastic issues for you. The most obvious are the nutritional vitamins and minerals contained in the orange juice and fruits, then there are the gains from a fantastic pink wine, and eventually, the simple fact that with each other, all the components fill you with a fairly entire range of nutrients which your overall body demands.

If you drink sangria, you are filling your overall body with an superb range of nutritional vitamins and minerals. Which includes Natural vitamins A, C and B6, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid, Manganese, Copper, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Some nutritional fiber and protein.

You also get a great range of amino acids, and some of the nutrients are anti-inflammatory and anti-oxidants.

Sangria is filling and healthy but you also feel entire a lot quicker, from less. But what you do consume is very fantastic for you.

Healthful individuals check out what they consume individuals who are striving to improve their health and fitness check out what they consume, but a place which really demands to be highlighted is:

If you are going to drink liquor anyway, make every calorie a fantastic calorie.

Sangria is very east to make, and preferences great!

Supply by Mandy Pottie

The 5 Crucial Positive aspects of Taking in Healthy

Most of us know that the greatest rewards of eating healthy are that we will continue to be physically in shape, feel greater, and have less sicknesses. We can decreased our risk of sicknesses like coronary heart disorder and diabetes as properly. An additional important gain of eating healthy is staying ready to preserve a healthy excess weight. In this age of epidemic weight problems, this is a single of the easiest excess weight reduction options.

But how several of us teach these rewards to our children, and insure that the routine of eating healthy gets a aspect of their daily way of life? If we did, we could see more healthy, happier children, and teenage weight problems could develop into a detail of the previous. Right here are the 5 big rewards of eating healthy each day:

one. Taking in healthy is in all probability the most straightforward and most crucial way in which you can retain active and shield oneself from the several diseases that are now widespread as we mature older, including coronary heart disorder and diabetes. By eating healthy you are boosting your power levels, increasing your bodily features, and assisting to enhance your immune. By eating a healthy diet and combining this with work out you could close up primary a lengthier and extra vibrant life.

two. You will meet your daily nutritional requires. Your daily food items intake ought to include things like some amounts of grain, fruit, greens, milk (or other dairy goods), beans, oils, and protein. There are vitamins and minerals in healthy food items which can increase your immune technique and shield you from several widespread sicknesses. In some cases, by eating a healthy diet you can truly lower the threats that are usually linked with these kinds of severe diseases as most cancers and diabetes.

three. You will enjoy life extra and have extra power to deal with the jobs prior to you. Healthy eating can lower your stress levels. Merge this with daily work out and you will raise this impact even extra.

four. You will slumber greater and be extra rested when you wake up.

5. If you are presently obese, you will be ready to drop that excess weight extra quickly – and preserve it very long expression! Most folks who drop excess weight with trend eating plans achieve it ideal back again all over again when they go back again to their ordinary eating patterns. With a healthy diet that you preserve for life, you will drop that excess weight at the time and preserve it very long expression.

At the time you put into action a healthy diet, you will be surprised at how rapid you will start out reaping these benefits. The rewards of eating healthy will go on to reward you for the relaxation of your life.

Supply by Linda J Bruton

The five Important Positive aspects of Feeding on Healthy

Most of us know that the most important benefits of consuming healthy are that we will stay bodily match, experience better, and have much less health problems. We can reduce our risk of health problems like heart disorder and diabetes as very well. One more crucial gain of consuming healthy is staying in a position to keep a healthy bodyweight. In this age of epidemic weight problems, this is just one of the easiest bodyweight decline designs.

But how quite a few of us educate these benefits to our children, and insure that the behavior of consuming healthy gets a section of their everyday lifestyle? If we did, we could see healthier, happier children, and teenage weight problems could become a thing of the previous. Here are the five significant benefits of consuming healthy every working day:

1. Feeding on healthy is probably the most straightforward and most vital way in which you can retain lively and defend oneself from the quite a few illnesses that are now frequent as we expand more mature, which includes heart disorder and diabetes. By consuming healthy you are boosting your electrical power ranges, bettering your bodily capabilities, and assisting to improve your immune. By consuming a healthy diet and combining this with work out you could stop up leading a more time and additional vivid lifestyle.

two. You will meet your everyday dietary requires. Your everyday food items ingestion should really contain some amounts of grain, fruit, veggies, milk (or other dairy products), beans, oils, and protein. There are vitamins and minerals in healthy meals which can increase your immune technique and defend you from quite a few frequent health problems. In some scenarios, by consuming a healthy diet you can basically lessen the dangers that are frequently connected with this kind of critical illnesses as most cancers and diabetes.

3. You will enjoy lifestyle additional and have additional electrical power to facial area the responsibilities prior to you. Healthy consuming can lessen your worry ranges. Combine this with everyday work out and you will maximize this result even additional.

4. You will sleep better and be additional rested when you wake up.

five. If you are now obese, you will be in a position to get rid of that bodyweight additional easily – and keep it long expression! Most people who get rid of bodyweight with trend diet plans achieve it appropriate back again yet again when they go back again to their ordinary consuming designs. With a healthy diet that you keep for lifestyle, you will get rid of that bodyweight when and keep it long expression.

Once you put into practice a healthy diet, you will be surprised at how rapidly you will start out reaping these rewards. The benefits of consuming healthy will proceed to reward you for the rest of your lifestyle.

Resource by Linda J Bruton

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,