The World Healthiest Foods Part III - Fruits

8/7/2019 The World Healthiest Foods Part III - Fruits

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The World Healthiest FoodsBy Kyle J. Norton

All article and E books written by Kyle J. Norton are for information and education only,

please consult with your doctor and related field specialist before applying.

Part III Vegetables

Fruits - Apple (Malus domestica)

I. Definiton

The apple is the pomaceous fruit of the apple tree, a species of the rose family Rosaceae.It is one of the most widely cultivated tree fruits. The tree is originated in Central Asia.

II. Nutrional supplements

1. Carbohydrates

2. Sugars
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3. Fiber

4. Fat

5. Protein5. Vitamin A equiv.

6. Thiamine (Vit. B1)

7. Riboflavin (Vit. B2)8. Niacin (Vit. B3)

9. Pantothenic acid (B5)

10. Vitamin B611. Folate (Vit. B9)

12. Vitamin C

13. Calcium

14. Iron15. Magnesium

16. Phosphorus

17. Potassium

18. Zinc19. Etc

III. Health Benefits

1. Colon cancer and heart diseases

Research suggests that apples may reduce the risk of colon cancer and prostate cancer

due to high amount of fiber that enhances the large intestine in expelling toxins throughand biding the bad cholesterol, before it can cause damages to arterial walls.

2. Immune systemSince it contains a measurable amount of antioxidant, it improves the immune system

functioning in preventing and scanvenging the forming of free radical, leading to anti-

imflammation and anti- infection.

3. Nervous ssytem

Apple increases the production of the neurotransmitter acetylcholine that preventspotential decline in cognitive performance that accompanies dietary and genetic

deficiencies and aging.

4. Prostate healthWith a measurable amount of zinc, apple helps to improve the prostate gland in secreting

semmen, thus enhancing the reproductive system in production of normal sperm.

Zinc is also required to prevent prostate anlargement.

5 Other health benefitsSince apple contains high amounts of quercetin, epicatechin, and

procyanidin B2 which help to reduce the risk of heart disease, cancerabe polyphenol,resveratrol, is believed to have potent anti-aging effectsv

6. Etc.


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IV. Side effects

1. Oral allergy syndrome is an allergic reaction some people, leading to symptoms of

itching and swelling around the mouth and lips, etc.

2. Amygdailin

The seeds are mildly poisonous, since it contains a small amount of amygdalin.

Fruits - Apricot (Prunus armeniaca)

The apricot tree is about 812 m tall and a trunk up to 40 cm diameter belongs to thefamily Rosaceae. Apricot is classified with the family of the plum and has yellow toorange, often tinged red on the side which is exposed to the sun.

Nutritional Supplement1. Energy

2. Carbohydrates3. Dietary fiber

4. Fat5. Protein

6. Vitamin A

7. Beta-carotene8. Vitamin C

9. Iron
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10. Potassium

11. Tryptophan

12. Carotenoids13. Etc.

Health Benefits1. Heart diseases

Since apricot contains high amount of fiber, that helps to bind the levels of bad

cholesterol and expel them through waste removal, thus protecting against the risk ofheart diseases by reducing the levels of bad cholesterol.

2. Guards against free radical.

Since it contains high levels of beta carotene, it noy only helps to prevent thehardening/thickening of the artery walls but also imoroves the immune system in

neutralizing free radicals, a substances that can damage internal cell structure, leading to

aging and premature disease.

3. Cancer

Antioxidant found in the fruit not only helps to fight against forming of free radical, butalso enhances the immune system in regulating the cells division and DNA replication,

thus reducing the risk of abnormal cells causes of cancers.

4. Colon Health The measurable amount of fiber helps to improve the digestive system in

moving waste, thus releasing conspitation.

5. HemoglobinSince it contains a measurable amount of iron that enhances the formation of hemoglobin

in carriying life-giving oxygen and nutrients to body blood cells6. Etc.

Side effects1. ToxinsThe seed is consider toxic in TCM. Consume them with high amount should consult with

your Chinese herbal partitioner.

2. Sulfite sensitivePeople who has had sulfite sensitive should not consume fried apricot becuase sulfur-

compounds are often added to dried foods as preservatives to prevent them from

oxidation.3. Etc.

Fruits - Banana


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Recomme

nded Reading

Nature Super FoodsEat These Foods For Healthy Life And LongevityAndLook 10-20 Years Younger Than Your Biological Age

Banana

Banana is the common name of a genus of tropical herbaceous plants. It can grow from 3to 9 m and belongs to the family of the lily and the orchid.

Nutrional supplement

1. Vitamin B6

2. Vitamin C3. Fiber

4. Potassium

5. Magnesium

6. Iron7. Etc.

Health Benefits

1. Antacid

Banana contains antacids, which are alkaline used to neutralize the gastric and secreted

by the stomach to digest food and promote ulcer healing by neutralizing hydrochloricacid and reducing pepsin activity.

2. Heart diseases
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Fiber in banana helps to reduce the risk of heart diseases by binding to bad cholesterol

(LDL) and leaving good cholesterol untouched, thus reducing the risk of bad cholesterol

cause of plaque building up on the arterial walls.

3. High blood pressure

Banana contains high amount magnesium which is essential for blood vessel to constrictand relax, that increase the proper blood flow, leading to lessening the risk of high blood

pressure.

4. Conspitation

Fiber in banana promotes the movement of the digestive track by binding the hardening

waste in large intestine in stool expelling.

5. Lymphatic enhancers

Magnesium enhances the potassium minerals in promoting the lymphatic function in

regulating the fluid in the body that decreases the risk of water retention.

6. Osteoporosis

Magnesium plays an vital role in promoting the absorption of calcium, by maintaining theproper ratio of them that helps to prevent the loss of bone density.

7. Etc.

Side effects

1. Allergic effect

Chitinases in banana may cause latex allergic effect in some people.2. Etc.

Fruits - Blueberries (Ericaceae)

Blueberries
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Blueberry is a flowe plant, belong to the family Eriaceae and native to Northern America.

It can grows from 10 cm to 4 metres tall.

Nutritional Supplements1. Carbohydrates 2. Dietary fiber

3. Fat4. Protein

5. Vitamin A

6. Lutein and zeaxanthin7. Thiamine (Vitamin B1)

8. Riboflavin (Vitamin B2)

9. Niacin (Vitamin B3)

10. Pantothenic acid (Viamin B5)11. Vitamin B6

12. Folate (Vitamin B9)

13. Vitamin C

14. Vitamin E15. Calcium


18. Phosphorus

19. Potassium20. Zinc

21. Manganese

22. Vitamin K

23. Etc.

Health Benefits1. PhytonutrientsPhytonutrient beside is important for menopause or perimenopause women, as it helps to

enhance the weak estrogen levels in the body, thus reducing the symptoms of menopause

caused by estrogen dismishment, it also is one very powerful antoxidant that helps toimprove the immune system in fighting free radical cause of aging and disease.

2. Heart diseases and strokeSince blue berry contains high amount of antioxidant, it reduces the risk of bad

cholesterol oxidation of that cause hardening of arteries and plaque accumulating on the

arterial walls, leading to heart diseases and stroke.

3. Alzheimer's disease

Anthocyanin has been shown to boost the communication between failing brain

neuronssame brain plaque which afflicts Alzheimer's disease victims, by enhancedmemory-associated neuronal signaling and alterations involved in certain neuronal

activities that can help to overcome genetic predisposition to Alzheimers Disease.


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4. Prevent urinary tract infections

Urinary tract infections is an irritating and painful recurring proble. Blue berry contains

proanthocyanidins, the anitoxidant stops bacteria from attaching to the lining of thebladder and enhances the bladder to flush them out through urinary expelling.

5. Irregular cells growthAntioxidant in berry promotes the proper DNA replication and cells division, thus

reducing the risk of free radicals causes of tumors and cancers.

6. Etc.

Side effects1. OxalatesOxalates can cause health problem for people with untreated kidney and gallbadder

diseases.

2. It may interfere with the absorption of calcium.

3. Cause kidney stone4. Etc.

Fruits - Cantaloupe (Cucumis melo reticulatus)

Cantaloupe Cantaloupe is a species in the family Cucurbitaceae, ranging from thesize of 500g to 5.00kg and were original cultivated (The European cantaloupe) by the

Egytian and in India and Africa (The North American cantaloupe).
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Nutritonal Supplements1. Carbohydrates

2. Sugars3. Fiber

4. Fat

5. Protein6. Water

7. Vitamin A (beta-carotene)

8. Thiamine (Vitamin B1)9. Riboflavin (Vitamin B2)


11. Pantothenic acid (Vitamin B5)12. Vitamin B6


14. Vitamin B1215. Vitamin C

16. Vitamin E

17. Vitamin K

18. Calcium19. Iron

20. Magnesium

21.Phosphorus22. Zinc

23. Etc.

Benefits1. Polyphenol antioxidants,Since it contains high amount of polyphenol antioxidants, it helps to

a) Reduce the risk of heart attack and improve over all cardiovascular system.

b) Incease inmune system in fighting against the forming of free radical and foreigninvasion such bacteria and virus.

2. Vitamin AHight sources of vitamin A protect the lung against carcinogen due to smoking and

emphysema and vision degeneration.

3. ConstipationSince it contains high amount of fiber and water, it improves the digestive track in

secreting waste easiler, thus reducing the the risk of constipation.

4. Skin healing

The high amount of vitamin K protects skin by speeding up skin healing and reducing

bruising and swelling.


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5. Blood circulation

Since it contains a measureable amount of iron, it helps to inprove the production of red

blood cells and formation of memogoblin in obsorbing oxygen and transport them to thebody cell needs.

6. Etc.

Side Effects

1. It may cause allergic reaction for some people

2. Since it contains high amount of sugar, people with high blood sugar should consult

with their doctor beforing eating it.

3. No other known side effect.

Fruits - Cranberry (Vaccinium oxycoccos)

Recommended Reading

CranberryCranberry is a species of Vaccinium oxycoccos, belong to the family Ericaceae. It is low,

creeping shrubs or vines up to 2 m long and 5 to 20 cm in height and found in the coolerpart of Northern America.
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Nutritional Supplements1. Fiber

2. Sugars

3. Calcium4. Magnesium

5. Manganese6. Phosphorus

7. Potassium8. Sodium

9. Vitamin C

10. Vitamin A11. Vitamin K

12. Etc.

Benefits1. Polyphenol

Cranbery contains high amount of polyphenol antioxidantsa) which enhances the immune system in fighting against cholesterol oxidation from

forming plague building up on the arterial wall, causing heart diseases and stroke.b) Which enhances the immune system in regulating the proper cells division and DNA

replication and fighting foreign invasion such as virus and bacteria, thus reducing the risk

of infection and inflammation.

2. Urinary tract infections

Cranberries are thought to be an excellent natural cure for urinary tract infections. They

work by killing bacteria in your urinary tract. Cranberries contain high doses of VitaminC, an excellent natural cure for urinary tract infections by increasing the acidity of the

urine to kill bacteria.

3. Cholesterol

Cransberry contains high amount of fiber which helps to bind the bad cholesterol (LDL)

by secreting them through waste, thus enhancing the levels of good cholesterol (HDL).

4. Proanthocyanidin

Proanthocyanidin, an powerful free radical scavenger antioxidant, in cranberry helps to

protect against the effects of internal and environmental stresses such as cigarettesmoking and pollution.

5. Etc.

Side Effects1. If you are taking warfarin, please consult with you doctor before drinking cranberryjuice.

2. Oxalation may cause health problems for people with kidney and bladder diseases.

3. No Other known side effect.


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Fruits - Grapefruit (Citrus paradisi)

GrapefruitGrapefruit is a species of Citrus paradisi, belong to the family Rutaceae. It is an

ornamental plant with ancestors of sweet orange and pomelo, native to Jamaican andIndonesia receptively.

Nutrition Supplements1. Carbohydrates

2. Sugars3. Fiber

4. Fat

5. Protein6. Vitamin A

7. Thiamine (Vitamin B1)

8. Riboflavin (Vitamin B2)9. Niacin (Vitamin B3)

10. Pantothenic acid (Vitamin B5)11. Vitamin B6

12. Folate (Vitamin B9)13. Vitamin C

14. Calcium


17. Phosphorus
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18. Potassium

19. Zinc

20. Manganese21. Etc.

Health Benefits1. Irregular cells growth

Since it contains high amount of vitamin C and antioxidant, it improves the immune

function against forming of free radical, thus reducing the risk of tumor and cancercaused of irregular cell growth and abnormal DNA replication and cell division.

2. Heart diseases and stroke

Since it contains high amount of fiber and magnesium, it improves the ratio of goodcholesterol (HDL) and blod vessels relaxation, thus decreasing the risk of heart diseases

and stroke.

3. Water retentionPotassium in the grapefruit is important for maintainging the proper ratio of sodium that

promotes the lymphatic function in regulating the fuild in the body, thus reduing the riskid swelling.

4. PolyaminePolyamine, in grape fruit plays an important part in the growth, regeneration and

metabolism of the body's organs and systems. in animal study, this compound plays a

crucial role in reducing aging process.

5. Weight loss

This fruit contains very less calories, and certain fat burning enzymes that assist the bodyin burning unwanted fat.

6. Etc.

Side Effects1. Since it inhibits enzymes that are necessary for the clearance of some drugs and

hormones, leading to an indirected role in increasesing the risk of breast cancer in post-menopausal women. 2. Certain pharmaceutical drugs combined with grapefruit juice

become more potent, please check with your doctor before consuming grapefruit if you

are taking any medicine.3. Etc.

Fruits - Grapes (Vitaceae)


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Grapes

Grape is a woody vines of the genus Vitis, belong to the family Vitaceae, native to

southern Turkey.

Nutritional Supplements

1. Carbohydrates

2. Sugars3. Dietary fiber

4. Protein



8. Pantothenic acid (B5)9. Vitamin B6
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11. Sugars

12. Vitamin C13. Vitamin K

14. Calcium


17. Manganese

18. Phosphorus19. Potassium

20. Sodium

21. Zinc

22. Etc.

Health benefits

1. Heart diseases

Grape helps to reduce high blood pressure, vascular damage and inctrases the productionof vascular damage due to polyphenols, thus decreasing the risk of heart diseases.

2. Immune system

It also helps to educe the risk of irregular cell growth (causes of tumor and cancer) and

degeneration diseases such as Alzheimer's disease and improves the immune function infighting against the forming of free radicals and foreign bacteria and virus invasion due

the presentation of Grape phytochemicals such as resveratrol.

3. Saponins

Saponins are glucosides consisted a polycyclic aglycones attached to one or more sugar

side chains. It binds with bile salt and cholesterol in the intestinal tract and secret themthrough waste.

4. Osteoporosis

It contains high amount of magnesium which enhances the digestive system in absorbingcalcium, an essential minerals for bone health.

5. Coagulation effect Since it contains high amount of vitamin K, it helps to promotecoagulation of blood, thus reducing the risk of excessive bleeding.

6. Etc.

Side Effects

1. Since it contains high amount of sugar, people who has high blood sugar shouldconsult their doctor before consuming.

2. Eat flesh raisins to avoid artificial sweeteners.

3. Etc.


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Fruits - Kiwifruit (A. chinensis)

KiwifruitKiwifruit also best hnown as kiwi or Chinese gooseberry, is a species of A. chinensisbelong to the family Actinidia, subgroup of the flavonoids and native to Southern China.

Nutritional Supplements1. Carbohydrates2. Sugars

3. Fiber

4. Fat

5. Protein6. Lutein and Zeaxanthin



10. Vitamin B6

11. Folate (Vitamin B9)12. Vitamin C

13. Vitamin E

14. Vitamin K

15. Calcium
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16. Copper

17. Iron

18. Magnesium19. Phosphorus

20.Potassium

21. Sodium22. Zinc

23. Etc.

Health benefits1. AntioxidantsSince kiwifruit contains high amount of antioxidants, it helps to enhance the immune

function in fighting against forming of free radicals, thus reducing the risk of irregular

cell growth, such as tumor and cancer.

2. Flavonoids

Flavonoids are water soluble polyphenolic molecule, including quercetin which is knownfor its ability to relieve hay fever, eszema, sinusitis and asthma.

3. Omega 3 fatty acid and fiber

While Omega 3 fatty acid helps to balance the ratio of bad cholesterol, fiber binds the badcholesterol and expel them through waste, thus reducing the risk of bad cholesterol

blocking the blood flow in blood vessels that reduce the risk of heart diseases.

4. Laxative effects

Fiber dissolves easily in water and passes through the intestines almost unchanged that

help prevent hard, dry stools which are difficult to pass.

5. Vitamin K

It is an anticoagulant, thus reducing the risk of blood clots.

6. Etc.

Side effects1. Since kiwi contains high amount of oxalates, it may prevent our body from absorption

of calcium

2. May cause allergic effect to some people 3. No other known side effects

Fruits - Lime (C. Aurantifolia)


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Lime (Lemon)

Lime is a species of Citrus Aurantifolia, belongs to the family Rutaceae. It has aroundshape are with green to yellow in color and 36 cm in diameter and native to Southeast

Asia.


1. Carbohydrates

2. Sugars3. Fiber

4. Fat

5. Protein6. Water

7. Vitamin C8. Etc

Benefits

1. Immune system

Since it contains high amount of flavonoid, it helps to improve the immune systemfighting against forming of free radical causes of tumor and cancer.

2. Vitamin CVitamin C in lime not helps to strenghtens the small blood vessels by making them more

elastic in transporting blood but also protects against Rheumatoid arthritis by ehnacing

the immune system fighting against the inflammation of the lining of the joints.

3. Digestive system

Lime stimulates the digestive system in secreting digestive juices, bile and acids , that

aids to break foods in the stomach.

4. Peptic Ulcer

Peptic Ulcer is an ulcer in the gastrointestinal tract that is usually acidic and thus
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extremely painful. Flonvoids in lime helps to treat it because of theirs' anti-biotic, anti

carcinogenic and detoxifying properties.

5. Lung enhancer

The peel of a lime if scratch can has a immediate relief in nasal congestion and nausea

due to presence of Kaempferol is a natural flavonol of flavonoid.

6. Etc.

Side Effects

1. Since it contains high amount of vitamin C, people with weak stomach or ulcer should

consult with their doctor before consuming high amount of lime.

2. Overdose of vitamin C may increase the risk of stomachache and diarrhea3. Since its contains a measure amount of oxalate, people with kidney diseases should

consult with their doctor before taking with high amount.

4. No other known side effect.

Fruits - Oranges (Citrus Sinensis)

OrangesOrange is a species of Citrus Sinensis, belong to the family Rutaceae and native to theSoutheast Asia. Orange is round citrus fruits with finely-textured skins, orange in color

and one of most popular fruits in the world.


1. Carbohydrates

2. Sugars
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3. Fiber

4. Fat




10. Pantothenic acid (B5)

11. Vitamin B612. Folate (Vitamin B9)

13. Vitamin C

14. Calcium


17. Phosphorus

18. Potassium

19. Zinc20. Etc.

Benefits

1. Capillaries

Since it contains high amount of vitamin C, it reduces the risk of breaking off of the small

vessels, thus preventing the risk of infection, inflammation.

2. Iron

Iron in orange is important for the production of red blood cells and formation ofhemoglobin that help to carry oxygen and nutrient around the body the needs of cell.

3. Free radicalsOrange contains high amount of antioxidants, thereby, increasing the immune function in

fighting against the forming of free radicals and regulating the normal cell growth.

4. Diabetes

Orange contains high amount fiber that helps to release the glucose into bloodstream

slowly that helps to reduce the risk of pancreas stress thus controlling blood sugar after

meal.

5. Beta-cryptoxanthin,

Researchers found that Beta-cryptoxanthin has an anti-cancer effect due to it antioxidantproperties by protecting cells from becoming cancerous.

7. Etc.

Side Effects

No Side Effects is known


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Fruits - Papaya (Carica Papaya)

PapayaPapaya is a species of Carica Papaya, belongs to the family Caricaceae and native to the

tropics of the Americas, and was first cultivated in Mexico and several centuries


1. Carbohydrates

2. Sugars

3. Fiber4. Protein

5. Vitamin A6. Thiamine (Vitamin B1)

7. Riboflavin (Vitamin B2)

8. Niacin (Vitamin B3)9. Vitamin B6

10. Vitamin C

11. Vitamin E12. Vitamin K

13. Calcium

14. Iron


17. Potassium

18. Sodium19. Etc

Health Benefits
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1. Immune enhancer

The substances, lycopene and other phytochemicals inhibit the cancer cell by enhancing

the immune system as well as fighting against the foreign bacteria and virus invasion.

2. Ayurvedic medicine

Nephroprotective in papaya protects the kidney in a renal ischemia-reperfusion inducedinjury and kidney cells from the renal toxins.

3. FlavonoidsSince it contains high amount of flavonoids which help to prevent the oxidation of

cholesterol, thus decreasing the risk of heart diseases and stroke and improving the lung

function in oxygen absorption.

4. Digestive health

Papaya contains natural enzymes which enhances strong digestion and removes the built

up waste from the body

5. Folk medicine

Since green papaya is considered as a cold food, it is used for contraception and abortionin some folk medicine.

6. Etc.

Side Effects

1. Do NOT consume green papaya if you are pregnant, it may cause miscarriage.

2. It may cause latex-fruit allergy syndrome for some people due to substance chitinases.

3. Since it contains high amount of phytochemicals may suppress the effects ofprogesterone. If you take progesterone medicine, please consult with your doctor.

4. Etc.

Fruits - Pears (Pyrus)


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Pears

Pear is Genus Pyrus containg over 30 difference species, belongs to the family Rosaceae

and native to western Europe and north Africa east right across Asia. Todays, it is

culivation in the cool temperated weather regions all over the world for commercialpurpoases.


1. Carbohydrates2. Sugars3

3. Fiber4. Protein

5. Vitamin A

6. Vitamin C




12. Folate (Vitamin B9)13. Vitamin C14. Vitamin K

15. Calcium

16. Copper17. Iron

18. Magnesium

19. Phosphorus
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20. Potassium

21. Zinc

22. Etc.

Health Benefits1. Immune system

Since it contains high amount of antioxidant, it enhances the immune system infighting

against form of irregular cell growth due to oxidation, thus decreasing the risk of formingof free radicals, tumor and cancer.

2. FiberFiber in pear reduces the risk of bad cholesterol accumulation and colon cancer, thereby

decreasing the risk of high blood pressure, heart disease and strokes.

3. Capillaries

Vitamin C beside is important for enhancing the immune system in fighting against the

invasion virus and bacteria causes of infection and inflammation, it also improves theflexibility of small veins from breaking off.

4. Vision health

Vitamin A protects against muscular degeneration caused by free radical, promotes good

vision, especially in low light and maintain normal skin health by switching on genes anddifferentiating (immature skin cells) into mature epidermal cells.

5. Oxygen transportationSince pear contains iron, the mineral which is vital for production of red blood cells and

formation hemoglobin, that help to enhance the absorption of oxygen into the blood in

nourishing the needs of body cells.

6. Etc.

Side Effects

1. Over consuming pear juice may reduce the absorption of nutrients for infants andincrease the risk of obesity for children.

2. It may cause allergic effect for some allergy sufferers.

3. Etc.

Fruits - Pineapple ( Ananas comos)


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Recommended Reading

The Superfood Library:

31 Superfoods you must eat to gain Quality of Life, Health & Longevity

PineapplePineapple is a species of Ananas Comos. belong to the family Bromeliaceae and native to

southern Brazil and Paraguay. Today it is widely cultivated for commercial and its rich ofvitamins and mineral and digesting enzyme bromelin which seems to help digestion at

the end of a high protein meal. It is second only to banana as America's most favourite

tropical fruit


1. Carbohydrates2. Sugars

3. Fiber

4. Protein5. Thiamine (Vitamin B1)6. Riboflavin (Vitamin B2)




11. Vitamin C
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12. Calcium

13. Copper


16. Manganese


19. Zinc

20. Etc.

Health Benefits1. Aiding in digestion

Since it contains high amount of proteolytic enzyme bromelain, pineapple helps to break

down protein and aids digestion.

2. Small blood vessel wall protection

The high amount of vitamin C also increase the flexibility of small vessel, thusdecreasing the risk of internal bleeding, heart diseases and stroke.

3. Immune function

The substance proteolytic enzyme bromelain also increases the immune function infighting the invasion of foreign substances such as bacteria and virus, thus decreasing the

risk of inflammation and infection.

4. Manganese and Thiamin

Since it contains high amount of Manganese and Thiamin (Vitamin B1), pineapple

increases the energy production as well as enhancing the function of antioxidants.

5. Herbal medicine

In folk medicine, it believes that pineapple can help to relieve pain as well as inducing

child birth if overdue.

6. Etc.

Side Effects

1. In some folk medicine, pineapple should not be consumed by people with EhlersDanlos Syndrome, or kidney or liver disease

2. Etc.

Fruits - Plums (Prunus)


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Recommended Reading

The Superfood Library:

31 Superfoods you must eat to gain Quality of Life, Health & Longevity

PlumsPlum is a genus of Prunus, containing over 15 species, relatives of the peach, nectarine

and almond, belongs to family Rosaceae and native to northern Asia, Europe, NorthAmerica and Africa's northwest coast. Today it is cultivated all over the globe for

commercial purpose as foods and alcoholic drink.


1. Carbohydrates

2. Dietary fiber


5. Vitamin C

6. Vitamin B27. Phosphorus

8. Potassium

9. Etc.

Health benefits1. Antioxidants

Plum contains high amount of antioxidants, it enhances the immune system fighting

against the forming of free radical, thereby,a) Reducing the risk of cholesterol oxidation, thus lowering the risk of heart diseases and
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stroke.

b) Regulating cell growth, thus decreasing the risk of tumor and cancer.

c) Guarding our body against inflammation and infection.

2. Conspitation

Prune is known for their laxative effect that helps to induce bowel movements or toloosen the stool, most often taken to treat constipation due to high of fuild and fiber.

3. Vision healthRetinal, the aldehyde form of the vitamin A, enhances the synthesis of rhodopsin, thus

allowing the rod cells to perform its function to detect light in a low-light conditions and

night vision.

4. Osteroporosis

Phosphorus is a vital part of the process related to growth and maintenance of bones and

teeth. It works in association with calcium to provide strong bones, which can withstand

normal wear and tear in human life, by curing and developing proper function infractured bones.

5. Lymphatic function

Potassium is necessary mineral in balancing the ratio with sodium for lymphatic system

in regualting the fuild in the body, thus reduicng the risk of water retention.

6. Etc.

Side Effects

1. Since it contain measurable amounts of oxalate, it reduces the absorption of calcium

and people with untreated kidney and gallbladder diseases should consult with their

doctor before consuming.

2. Its seeds contains amygdalin, large doses of these chemicals are hazardous to human

health as it can cause cyanide poisoning.

3. Etc..

Fruits - Prunes (Prunus domestica )


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PrunesPrune is a dried plum, therefore it is a genus of Prunus with many species, belong to

family Rosaceae with unknown origin. Plum is cultivated for commercial drying calleddried plum or prune. Prune is a sticky chewy texture and very nutritious.

Nutritional Supplements1. Carbohydrates2. Fiber

3. Vitamin A

4. Vitamin B35. Vitamin B6

6. Vitamin C

7. Vitamin E8. Copper

9. Iron

10. Magnesium11.Manganese

13. Phosphorus

14. Potassium

15. Etc.

Health Benefit

1. Immune systemSince prune contains high amount antioxidants, it enhances the immune system in

fighting against the forming of free radical thus reducing the risk of irregular cell growth,

inflammation and infection.
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2. Antioxidants

Antioxidant also deceases the risk of heart diseases and strike by guarding our body

against cholesterol oxidation and breaking off of capillaries and hardening of arterialwalls

3. PotassiumPotassium in prune helps to maintain normal blood pressure by making blood vessels less

sensitive to substances, such as hormones, causing blood vessel to contract, thus

promoting cardiovascular health.

4. Fibers

High amount of fibers helps to regulate blood sugar by releasing glucose slowly into

bloodstream thus reducing pancreas stress cause of insulin sensitive.

5. Cells nourishment

Prune contains high amount of iron, the mineral that enhances the reproduction of red

blood cells and formation of hemoglobin, thus increasing the the oxygen absorption fromthe lung to nourish the body' cells.

6. Etc.

Side Effects

As plum, it may cause problem for people with untreated kidney and gallbladder diseaseand reduce the absorption of calcium.

Fruits - Raisins ( Dry Grape -Vitis )


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Raisins

Raisin, the dry grape by using the process of the heat of the sun or a mechanical processof oven drying, grows in many parts of the world, including many species, belong to the

family Vitaceae. It is classified as A Low-Glycemic food, thus releasing glucose slowly

into blood stream.

Nutritional Supplements1. Carbohydrates

2.Sugars3.Dietary fiber

4. Fat (Saturated, Mono-unsaturated and Poly-unsaturated fat)

5. Protein6. Calcium

7. Magnesium

8. Potassium9. Phosphorus

10. Sodium

11. Iron

12. Zinc13. Vitamin A

14. Etc.
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Health benefits1. Immune system

Since raisin contains high amount of phenols, a powerful antioxidant, it enhances theimmune system awareness in fighting against the forming of free radical, thus reduce the

risk of abnormal cell growth. It also prevents the oxidation of cholesterol, thereby,decreasing the risk of heart diseases and stroke.

2. Constipation

Since it also contains high amount of fiber, it promotes the movement of large intestine,thus reducing the chance of constipation.

3. Oxygen transportationRaisin contains high amount of iron that helps in the production of red blood cells and

formation hemoglobin that are necessary in absorbing oxygen for the body's cells need.

.

4. Heart diseases and strokeSince it contains high levels of Omega 3 fatty, it raises the ratio of good cholesterol, thus

reducing the risk of bad cholesterol clotting and plaguing the arterial wall, causing heartdiseases and stroke.

5. Fluid regulationPotassium in raisin helps to balance the ratio with sodium that promote the lymphatic

function in regulating the fluid in the body, thus reducing the risk of water retention.

6. Etc.

Side Effects

NO known side effect

Fruits - Raspberries


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Raspberries

Raspberries are perennial, the edible fruit of a multitude of plant species in the genusRubus belong to the family Rosaceae, originated from Europe. Because of their

commercial values and health benefits, they have been grown for processing of quick

frozen (IQF) fruit, pure, juice, or as dried fruit used in a variety of grocery products.


1. Carbohydrates2. Glucose

3. Fiber4. monounsaturated fat

5. polyunsaturated fat

6. Protein7. Vitamin A and beta-carotene

8. Vitamin B2

9. Vitamin B310. Folate

11. Vitamin C

12. Calcium13. Iron14. Sodium

15. Magnesium

16. Manganese17. Copper

18. Potassium

19. Etc.
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Health benefits

1. Anthocyanin

Anthocyanin pigments that produces the red color of the fruit, are assembled like all other

flavonoids that inhibit the promotion and progression of tumor and cells by acceleratingthe rate of cell turnover effectively making the cancer cells die faster

2. Vitamin C

Vitamin C or ascorbic acid is a powerful antioxidant which inhibits the forming of the

free radical due to oxidative stress. It also enhances the function of immune system inguarding our body against foreign invasion, thus reducing the risk of inflammatory and

infectious diseases.

3. Ellagic acid

Ellagic acid in raspberries helps to prevent unwanted damage to cell membranes caused

by oxidative free radicals by directly inhibiting the DNA binding of certain carcinogens.

4. Muscular Degeneration

Muscular degeneration is a medical condition of aging, causing a loss of vision in the

center of the visual field. Antioxidant such as vitamins A, C, and E and carotene reducethe risk of the diseases from vision loss in early stage.

5. Manganese

Beside as an essential for proper and normal growth of human bone structure by

increasing the mineral density of spinal bone, it also prevents the damage of oxidattion

forming in cholesterol and the heart, thus reducing the risk of heart diseases andhypertension.

6. Dietary fiber

Dietary fiber helps to increase the size and soften the stool, thus reducing the risk of

constipation. Since it is hard to digest, it makes out stomach feeling full longer, resultingin weight loss.

7. Etc.

Side effects

1. Oxalation

Oxalates can become too concentrated in body fluids, if eaten in large amount.2. Etc.

Fruit - garden Strawberries (Fragaria ananassa)


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Strawberries

Strawberries is a genius of Fragaria ananassa belongs to the family Roseaceae. They

have been grown all over the world with suitable climate for commercial profits and forhealth benefits.

Nutritional supplements

1. Carbohydrate

2. Dietary fiber3. Omega 3 fatty acid
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4. Calcium

5. Iron


8. Potassium

9. Sodium10. Zinc

11. Copper

12. Manganese13. Selenium

14. Vitamin C

15. Thiamin

16. Niacin17. Pantothenic acid

18. Vitamin B-6

19. Folate

20. Vitamin B-1221. Vitamin A

22. Vitamin E23. Vitamin K

24. Etc.

Health benefits

1. Vitamin C

Vitamin C is powerful antioxidant, beside promoting the immune system in protecting

our body, it also improves the capillary from breaking off, thus reducing the risk of heartdiseases and stroke.

2. Manganese

Found mostly in your bones, kidneys, liver and pancreas, manganese acts as coenzymes

to assist our body in biochemical transformations, especially in promoting the

information transmitting of the nerve cells.

3. FiberFiber beside improves the function of the large intestine in stool removal, it also helps to

release the glucose slowly into blood stream, thus reducing the stress of pancreas in

insulin production, thus reducing the risk of type II diabetes.

4. Iodine

Iodine is essential to enhance the production of tyrosine-based hormones - thyroxine(T4)and triiodothyronine (T3), thus increasing the function of thyroid in regulating the growth

and development of the body and maintaining the healthy menstrual cycle.

5. Potassium

This mineral is vital for nerve cells of the brain in enhancing the transmitting informationbetween themselves and cells in the body.


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6. Folate

Folate or vitamin B12 is important in prevent the forming breast cancer, it also helps to

maintain healthy red blood cells, in transporting nutrient to the body cell, including thecell in the reproductive organ.

7. Etc.

Side effects

1. Some people experience anaphylactoid reaction to the consumption of strawberries2. Oxalation

Oxalates in high concentration can cause problem for people with kidney diseases.

3. Etc.

Fruits - Watermelon (Citrullus lanatus)

Watermelon

Watermelon is species of Citrullus, belong to the family Cucurbitaceae, related to the

cantaloupe, squash and pumpkin and originated from southern Africa. Today watermelon

is cultivated all over the world as a healthy food and for commercial purpose.

Nutritional supplements

1. Carbohydrates2. Sugars

3. Dietary fiber

4. Fat5. Protein
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6. Water

7. Vitamin A

8. Thiamine (Vit. B1)9. Riboflavin (Vit. B2)

10. Niacin (Vit. B3)


13. Folate (Vit. B9)

14. Vitamin C15. Calcium

16. Iron

17. Magnesium


20.Zinc

21. Etc.

Health Benefits

1. LycopeneAfter absorbing from foods through digestion, lycopene is transported into the blood then

accumulated in the liver, adrenal glands, and testes. It is one most powerful

phytochemical in preventing the forming of free radicals, resulting in lessening the risk of

tumors and cancers.

2. Vitamin C

Besides is essential in preventing the breaking off small vein cause of hardening of thevessel wall, vitamin C also improves the digestive system in maximum absorption of vital

nutrients. Overdoses can cause diarrhea.

3. Vitamin A

As famous in improving eye sight, vitamin A also pays an important role in enhancing

immune system fighting against the forming of free radicals that cause tissue and cellulardamage and keeping a healthy skin.

4. L-Arginine

Watermelon is exceptionally high in citrulline, an amino acid that helps to make L-arginine. L-arginine enhances the blood vessel to relax, thus increasing blood flow in

carrying nutrients to the body cell, including the reproductive organs, thus promoting

fertility.

5. Erectile dysfunction

Since water contains high amount of zinc, it enhances the function of prostate grand inserving its purpose of assisting the test in sperm production and preventing erectile

dysfunction caused by enlarged prostate.

7. Etc.


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Side effects

No side effect is known, but watermelon has glycemic load per food serving of 4, youmay want to limit the quantity you intend to eat, if you have high blood sugar.

Recommended readingSuper Food Library

The Nature Super Food For Health Living and LongevityAnd Look 10-20 Years Younger Than Your Biological Age

For more information of all other healthiest foods, visit

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Documents

The World Healthiest Foods Part III - Fruits