Thursday, October 4, 2012

Cranberries nutrition facts


Cranberries nutrition facts

Unique, wild and natural by habitat, cranberries are rich in phyto-nutrients (naturally derived plant compounds), particularly proanthocyanidin antioxidants, which are essential for all-round health and wellness. The berries are indeed packed with compounds that offer protection from tooth cavities, urinary tarct infection, and inflammatory diseases. The berry is an evergreen dwarf creeping shrub, or trailing vine belonging to the family of Ericaceae, in the genus Vaccinium, and subgenus: Oxycoccos.
Scientific name: Vaccinium macrocarpon.


In their natural habitat, they found in acidic sandy bogs throughout the cooler parts of the Europe, Northern states in the United States and Canada. The plants are actually dwarf, creeping shrubs, or vines which run up to 2 m long and 10 to 20 cm in height. They have slender, wiry, not so thick, or woody stems bearing small, evergreen leaves.
Cranberry season generally lasts from October till December. The fruit is small, round, red color berry. Each berry features four centrally situated tiny seeds enclosed inside the capsules. The fruit is very tart in taste.

Health benefits of Cranberries

  • Delicious, tart cranberries have significantly high amounts of phenolic flavonoid phytochemicals calledpro-anthocyanidins (PAC’s). Scientific studies have shown that consumption of berries have potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.
  • Antioxidant compounds in cranberries such as oligomeric proanthocyanidins (OPC’s), anthocyanidin flavonoids, cyanidin, peonidin and quercetin may prevent cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. Further, these compounds help body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.
  • Research studies shows that cranberry juice consumption offers protection against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial attachment to the bladder and urethra.
  • Consumption of cranberries makes urine acidic. This, along with the bacterial anti-adhesion property of cranberry juice helps prevent formation of alkaline (calcium ammonium phosphate) stones in the urinary tract by working against proteus bacterial infections.
  • Further, the berries prevent plaque formation on the tooth surface by interfering with the ability of another gram-negative bacteria, Streptococcus mutans, to sticking on the surface. It thus helps prevent development of cavities in a way similar to the action in preventing urinary tract infections.
  • The berries are also good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein-zeaxanthin and folate and minerals like potassium, and manganese.
  • Oxygen Radical Absorbance Capacity or ORAC (measurement of antioxidant strength of food items) demonstrates cranberry with an ORAC score of 9,584 units per 100 g, one of the highest in edible fruits.
See the table below for in depth analysis of nutrients:

Vaccinium macrocarpon, Fresh, ORAC score 9584,
Nutritive Value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy46 Kcal2.3%
Carbohydrates12.2 g9%
Protein0.4 g1%
Total Fat0.13 g<1%
Cholesterol0 mg0%
Dietary Fiber4.6 g12%
Vitamins
Folates1 µg<1%
Niacin0.101 mg1%
Pantothenic acid0.295 mg6%
Pyridoxine0.057 mg4%
Riboflavin0.020 mg2%
Thiamin0.012 mg1%
Vitamin A60 IU2%
Vitamin C13.3 mg22%
Vitamin E1.20 mg8%
Vitamin K5.1 µg4%
Electrolytes
Sodium2 mg0%
Potassium85 mg2%
Minerals
Calcium8 mg1%
Copper0.061 mg7%
Iron0.25 mg3%
Magnesium6 mg1.5%
Manganese0.360 mg16%
Phosphorus13 mg2%
Selenium0.1 mcg0%
Zinc0.10 mg1%
Phyto-nutrients
Carotene-ß36 µg--
Crypto-xanthin-ß0 µg--
Lutein-zeaxanthin91 µg--

Selection and storage

Fresh cranberries are available from October until December. In the store, choose berries that are bright red in color, plump, free from wrinkles with intact skin, firm to touch, without any cuts or cracks.  Antioxidant pigments are largely concentrated in berries that feature deep red in color. Discard any wet, mottled ones, as they tend to spread the mold to rest others. 
Fresh, as well as dried berries contain the most antioxidants while bottled cranberry drinks and cranberry cocktails with added sugars contain the least.
Fresh berries can be stored in the refrigerator for several days. Sort out any discolored, soft, shriveled or sticky fruits before storing. They have very short shelf life if kept at room temperature.

Preparation and serving method

Here are some serving tips:The wild cranberries that are picked up by hand from their natural habitat can be consumed directly. While purchasing from the stores, choose berries with uniform surface and color. Wash them in cold water just prior to use to keep their texture intact.
  • Raw, fresh, or dried cranberry can be eaten all alone as snacks.
  • Tart berries can be a great addition in the preparation of green as well fruit salads.
  • The berries can be used as an ingredient in sorbets and fruit cocktails.
  • They are being used in the preparation of muffins, pie-fillings, breads, and ice creams.
  • Used in the food industry in preparation of sauce, jam, jelly.
  • Cranberry sauce is being used in traditional poultry dish.

Safety profile

Cranberries contain oxalic acid, a naturally occurring substance found in some fruits and vegetables (spinach,kale...), which may crystallize as oxalate stones in the urinary tract in some individuals. It is therefore, people with known history of oxalate urinary tract stones may not eat too much of these berries and, especially vegetables belonging to the brassica family. Adequate intake of water is therefore advised to maintain normal urine output.
Oxalic acids also interfere with the absorption of minerals like calcium and magnesium causing their deficiency.
Research studies have shown that cranberry juice potentiates the anticoagulant effect of warfarin. Some patients on warfarin therapy exhibited excessive bleeding in the organ system after they began to drink cranberry juice. It is therefore, patients using warfarin should be advised to avoid its juice.
(Medical disclaimer: The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.) 

Source: http://www.nutrition-and-you.com/cranberries.html

Chokeberry (aronia) nutrition facts


Chokeberry (aronia) nutrition facts

Do you wish to have robust health! Chokeberry or aronia have it all! The humble shrub from its wild natural habitat has recently grabbed the attention of fitness lovers and food scientists alike for their exceptional nutritive value of these tiny fruits. Botanically, the berry belongs to the rosaceae family of the genus aronia
Scientific name: Aronia melanocarpa.

At least two species of chokeberries are cultivated widely: black and red. The plant bears numerous small, about 1 cm size fruits with relatively thick, pigmented skin. Red berries are sweeter in taste than black berries; the latter are slightly bitter in taste; however, black and blue color berries are rather rich inanthocyanin anti-oxidants.

Health benefits of chokeberry

  • Chokeberries are low in calories and fats but are rich source of vitamins, minerals, antioxidants, and dietary fiber.
  • The oxygen radical absorbency capacity or ORAC (measurement of antioxidant strength of food items) demonstrates chokeberry with one of the highest values yet recorded -16,062 micro moles of Trolox Equivalents (TE) per 100 g.
  • Black color berries consists significantly high amounts of phenolic flavonoid phyto-chemicals calledanthocyanins. Total anthocyanin content is 1480 mg per 100 g of fresh berries, and proanthocyanidin concentration is 664 mg per 100 g (Wu et al. 2004, 2006). Scientific studies have shown that consumption of berries on regular basis offers potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections. (- By Dr. Paul Gross, 2007-07-09).
  • Laboratory analyses of anthocyanins in chokeberries have identified the following individual chemicals:cyanidin-3-galactoside, quercetin, peonidin, delphinidin, petunidin, epicatechin, caffeic acid, pelargonidin and malvidin. These flavonoid poly-phenolic antioxidants have proven health benefits through scavenging dangerous oxygen free radicals from the body.
  • Cancer research on anthocyanins where in black chokeberry preparations were first used to inhibit chemically induced cancer in the rat esophagus was found to reduce the severity of the disease by 30-60% and of the colon by up to 80%. Effective at both the initiation and promotion/progression stages of tumor development, these berries are a practical research tool and hold a promising therapeutic source, since they contain highest amount of anthocyanins among native North American berries [J. Agric. Food Chem. 50 (12): 3495–500].
  • They are also rich in flavonoid anti-oxidants such as carotenes, luteins and zeaxanthinsZeaxanthinhas photo-filtering effects on UV rays and thus protects eyes from age related macular disease in the elderly (ARMD).
  • They are also good source of many antioxidant vitamins like vitamin-C, vitamin A, vitamin E, beta-carotene and folate and minerals like potassium, iron and manganese. 100 g of fresh berries provide about 35% of daily-recommended levels of vitamin C.
See the table below for in depth analysis of nutrients:

Chokeberries (Aronia melanocarpa),
Nutrition value per 100 g,
ORAC Value- 16,062
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy47 Kcal2.5%
Carbohydrates9.6 g7%
Protein1.4 g2.5%
Total Fat0.5 g2%
Cholesterol0 mg0%
Dietary Fiber5.3 g14%
Vitamins
Folates25 mcg6%
Vitamin A214 IU7%
Vitamin C21 mg35%
Vitamin E1.17 mg8%
Vitamin K19.8 mcg17%
Electrolytes
Sodium1 mg0%
Potassium162 mg3%
Minerals
Calcium30 mg3%
Iron0.62 mg8%
Magnesium20 mg5%
Manganese0.646 mg32%
Zinc0.53 mg5%
Zinc
Phyto-nutrients
Carotene-α0 mcg--
Carotene-ß128 mcg--
Lutein-zeaxanthin118 mcg--

Selection and storage

In the wild, chokeberries usually are picked up from their natural habitat and eaten directly after simple washing. While purchasing from the stores, choose berries that feature uniform surface and color. Remove any wet, mottled berries, as they tend to spread the mold to other ones.

Berries can be stored in the refrigerator for about a week. Wash them in cold water just prior to use to keep their texture intact.

Preparation and serving methods

Chokeberries in their natural form feature very thin whitish waxy coat on them, as you see in other berries like grapesblueberries....etc. Red berries are sweeter than black variety; however, the latter have high levels of pigment anti-oxidants.
To wash, gently swish them in a bowl of cold water for few minutes. Then mop dry using soft cloth, taking care not to injure them. This method also brings them back to normal temperature and enhances their taste and flavor.

Here are some serving tips:
  • Chokeberries are great addition to ice cream tops, and fruit salads.
  • They are also used in juice, cakes, muffins, tarts, baby foods, and pies.
  • Chokeberry syrup has been used in variety of recipes.

Safety profile

Chokeberry contains oxalic acid, a naturally occurring substance found in some fruits and vegetables, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore, in individuals with known history of oxalate urinary tract stones may not have to eat too much of these fruits and, vegetables especially belonging to the brassica family. Adequate water intake is advised in these individuals to maintain normal urine output. Oxalic acid also interferes with the absorption of minerals like calcium and magnesium.

Cherry fruit nutrition facts

Cherry fruit nutrition facts

Wonderfully delicious, cherry fruit is packed with full of health-benefiting nutrients and unique antioxidants. Cherries are native to Eastern Europe and Asia Minor regions. Botanically, the fruit is a “drupe” (stone fruit), belonging to the broad rosaceae family of small tree fruits in the genus, prunus. Some of common “drupe” family fruits are plumspeachesapricots etc. Although several species of cherries exist, two popular cultivars are wild or sweet cherry and sour or tart cherry. While wild or sweet cherry belongs to the species; prunus avium, tart cherry belongs to that of prunus cerasus.


Cherries are drupe fruits with central “stony-hard” seed surrounded fleshy fruit measuring 2 cm in diameter. Externally the fruits have bright "shiny" red or purple color with very thin skin.
The West Indian cherry fruit known as aserola (Malpighia emarginata) is native to West Indian islands and grown in Mexico, Texas regions in North America. Acerola belongs to tropical fruit-bearing shrub or small tree in the family Malpighiaceae and contain 2-3 small seeds. Acerola contain exceptionally high levels of vitamin-C and vitamin-A than North American and European cherries.

Health benefits of cherry fruit

  • Cherries are one of the very low calorie fruits; yet are rich source of nutrients, vitamins, and minerals. Both sweet as well as tart Cherries are packed with numerous health benefiting compounds that are essential for wellbeing.
  • Cherries are pigment rich fruits. These pigments are in fact polyphenolic flavonoid compounds known asanthocyanin glycosides. Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, known to have powerful anti-oxidant properties.
  • Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory agents by blocking the actions of cycloxygenase-1 and 2 enzymes. Thus consumption of cherries has potential health effects against chronic painful episodes such as gout arthritis, fibromyalgia (painful muscle condition) and sports injuries.
  • Research studies also suggest that tart cherries are help body to fight against cancers, aging and neurological diseases and pre-diabetes.
  • Cherry fruits are very rich in stable anti-oxidant melatonin. Melatonin can cross the blood-brain barrier easily and produces soothing effects on the brain neurons, calming down nervous system irritability, which helps relieve neurosis, insomnia and headache conditions.
  • They are also good source of minerals such as potassium, iron, zinc, copper and manganese. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.
  • The fruits, especially tart cherries are exceptionally rich in many health promoting flavonoid poly phenolic anti-oxidants such as lutein, zeaxanthin and beta carotene. These compounds act as protective scavengers against harmful free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  • Anti-inflammatory property of cherries has been found effective in reducing heart disease risk factors by scavenging action against free radicals.
  • Acerola or West Indian cherry has exceptionally very high levels of vitamin-C (1677.6 mg per 100 g or 2796 % of RDA) and vitamin-A (767 IU per 100 g).
See the table below for in depth analysis:

                 Sweet and Tart Cherry fruits, fresh, raw,
                            Nutritive Value per 100 g, 

PrincipleNutrient Value per 100gPercentage of RDA
Cherry type
 Sweet       Tart 
 Sweet    Tart  
Energy 63 cal      50 Kcal  3%        2.5%
Carbohydrates16.1 g      12.18 g12%        9%
Protein1.06 g      1.00 g2%         2%
Total Fat  0.2 g         0.3 g1%       1.5%
Cholesterol    0 g           0 g0%         0%
Dietary Fiber 2.1 g         1.6 g5.5%       4%
Vitamins
Folates4 mcg           8 mcg1%            2%
Niacin0.154 mg   0.400 mg 1%         2.5%
Pantothenic acid0.199 mg    0.143 mg4%             3%
Pyridoxine0.049 mg   0.044 mg4%          3.5%
Riboflavin0.033 mg    0.040 mg2.5%          3%
Thiamin0.027 mg    0.030 mg2%          2.5%
Vitamin C     7 mg        10 mg11%        17%
Vitamin A     640IU      1283 IU21%        43%
Vitamin E 0.07 mg     0.07 mg0.5%         0.5%
Vitamin K  2.1 mcg     2.1 mcg2%            2%
Electrolytes
Sodium     0 mg           3mg0%             0%
Potassium  222 mg       179mg5%             4%
Minerals
Calcium   13 mg         16 mg1.3%       1.6%
Copper0.060 mg   0.104 mg7%        11.5%
Iron  0.36 mg   0.32 mg 4.5%       4%
Magnesium    11 mg        9mg 3%          2%
Manganese0.070 mg   0.112mg3%            5%
Phosphorus    21 mg     15 mg3%           2%
Zinc 0.07 mg     0.10 mg0.5%        0.1%
Phyto-nutrients
Carotene, alpha   0 mcg        0 mcg--
Carotene, beta  38 mcg   770 mcg--
Crypto-xanthin, ß    0 mcg      0 mcg--
Lutein-zeaxanthin  85 mcg    85 mcg--
(Source: USDA Nutrient database)

Selection and storage

Cherry fruit season lasts from May end until August in the United States. Fresh ripe cherries have short shelf life. In the store, choose cherries that have bright, shiny skin with green stalk firmly attached to the top of the fruit.
Keep fresh cherries in the refrigerator. Whenever you wish to eat them, just rinse cherries in lukewarm water to remove dust and to bring them to room temperature. Then, gently pat dry with soft cloth to remove moisture.

Preparation and Serving method

To prepare cherry, remove the stalk, wash them gently in cold water, and pat dry in soft cloth. Ripe ones can be eaten as a whole including skin to get the maximum benefits.
Sweet cherries are being used in several recipes,
  • Sweet cherries can be eaten all alone.
  • Add dried cherries infruitcakes, bread, and cookie.
  • Use them in desserts, pie fillings and toaster Pastries.
Tart cherries are mainly used in the preparation of sauce, pie fillings, jams, muffins and cheese cakes. Tart cherry fruit juice concentrate is a favorite refreshing drink among athletes and various sports personnel. Dried tart cherries make delicious additions to meals and snacks.

Cherimoya fruit nutrition facts


Cherimoya fruit nutrition facts

Sweet, pulpy, and fragrant rich cherimoya is among the most delicious tropical fruits of Andean valleys origin. The greenish-yellow, conical fruits are from the evergreen trees belonging to the family annonaceae, of the genus of Annona. It is thought to be native of Loja region of Ecuador, bordering Peru of the low rising tropical forests of Central Andean Mountains. 
Scientific name: Annona cherimola.

Annona is a small sized tree, grows to about 15 to 30 feet tall with dense foliage, and bears fruits after 4-5 years of plantation. At their natural habitat, cherimoya flowers are pollinated by insects (coleoptera, hemiptera). However, in the cultivated farms, pollination is largely done artificially to obtain good yields.

The fruit is irregularly oval or conical in shape, has leathery dark green skin with polygonal indentations and small round or conical protuberances. It measures about 10-20 cm in length and 10 cm in diameter and weight about 350 g to 500 g and in some varieties weighing several pounds. Ripe fruits turn pale green to light brown color and emanate fragrant rich sweet aroma that can be appreciated from a distance. Inside the fruit features, cream color pulp with black color smooth seeds embedded all over. Seeds and skin are inedible.

Sugar apple (Annona squamosa) is small sized tropical fruit with polygonal mosaic pattern on the surface. It has rich taste and flavor similar to that of cherimoya.
Custard apple (Annona reticulata) is another small size fruit commonly grown in India, Pakistan and other South Asian regions. It features smooth conical protuberances (carpels) on the surface. It has similar taste and flavor as cherimoya; however, has less pulp and heavily seeded for its size.
Atemoya is hybrid of cherimoya (A. cherimola) and sugar apple (A. squamosa). It has better temperature and humidity tolerance suitable for cultivation in tropical climates.
Guanabana (Annona muricata) or soursop (graviola) is much larger than cherimoya. It is easily distinguished by its size, spiky surface and fibrous tart flesh.

Health benefits of cherimoya

  • Very sweet and pleasant flavor annonas contain an impressive list of essential nutrients, vitamins, anti-oxidants and minerals.
  • The fruit has calories equivalent to that of mangoes. 100 g of fresh fruit pulp provide about 75 calories. It is however, contain no saturated fats or cholesterol; but rich in dietary fiber (3 g per100 g) that helps prevent absorption of cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding cancer causing chemicals in the colon.
  • Cherimoya contains several poly-phenolic antioxidants. Among them, the most prominent in annona family fruits are Annonaceous acetogenins. Acetogenin compounds such as asimicin, bullatacinare...etc are powerful cytotoxins and have been found to have anti-cancer, anti-malarial, and anti-helminthes properties.
  • It is very good in vitamin-C. Vitamin C is a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • In addition, cherimoya fruit is a good source of B-complex vitamins, especially vitamin B-6 (pyridoxine). 100 g fresh fruit provides 0.257 mg or 20% of daily-recommended levels. Pyridoxine help keep up GABA neuro chemical in the brain. High GABA levels calms down nervous irritability, tension, and headache ailments.
  • Further, it has well balanced sodium-potassium ratio. A good potassium level in the body helps control heart rate and blood pressure; thus counters the bad influences of sodium. It also contain more minerals weight per weight than many common fruits like apples, rich in copper, magnesium, iron and manganese.
See the table below for in depth analysis of nutrients:

Cherimoya fruit (Annona cherimola), Fresh,
Nutritive value per 100 g,
(Source: USDA National Nutrient data base)
Energy75 Kcal4%
Carbohydrates17.71 g13.5%
Protein1.57 g3%
Total Fat0.68 g3%
Cholesterol0 mg0%
Dietary Fiber3 g8%
Vitamins
Folates23 µg6%
Niacin0.644 mg4%
Pantothenic acid0.345 mg7%
Pyridoxine0.257 mg20%
Riboflavin0.131 mg10%
Thiamin0.101 mg8%
Vitamin A5 IU<1%
Vitamin C12.6 mg21%
Vitamin E0.27 mg2%
Electrolytes
Sodium7 mg0.5%
Potassium287 mg6%
Minerals
Calcium10 mg1%
Copper0.069 mg8%
Iron0.27 mg3%
Magnesium17 mg4%
Manganese0.093 mg4%
Phosphorus26 mg4%
Zinc0.16 mg1%
Phyto-nutrients
Carotene-ß2 µg--
Crypto-xanthin-ß1 µg--
Lutein-zeaxanthin6 µg--

Selection and Storage

In its natural habitat, cherimoya season last from November until May. Usually, the fruit is handpicked by clipping on reaching maturity. In the markets, buy fresh, firm, medium-sized, uniform fruits featuring greenish-yellow color and full for their size. Ripe fruits just yield to gentle pressure.
Avoid those with broken skin, surface blemishes and overly-ripen ones as they stay poorly.
Once at home, place mature fruits at room temperature in fruit basket until them ripe. Cherimoya has very short shelf life. Ripe fruits deteriorate early at room temperature. As in bananas, whole cherimoya cannot either be stored in the refrigerator for long period as they sustain chilling injury to skin and pulp. However, juiced or pureed fruits may be kept in the refrigerator for several weeks.

Preparation and Serving tips

Cherimoya has unique fragrant flavor and delicious taste. To prepare, wash fruit in cold running water. Gently mop dry using paper towel. Cut the fruit lengthwise and eat it scooping with spoon. Discard seeds and peel.

Here are some serving tips:
  • The fruit is better eaten out of hand on its own without add on.
  • Pulp pureed and mixed with other fruits in salads or used in ice-cream toppings.
  • Cherimoya juice is a refreshing dink.
  • Tart flavored guanabana or soursop can be mixed with honey, sugar, milk, and ice; and serve chilled as sorbet or with other fruit cocktails and milkshakes.

    Source: http://www.nutrition-and-you.com/cherimoya.htm
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