Nutrient rich lemon water for your health

The lemon, known more for its juice, is used in cooking, making beverages like lemonade, and for household cleaning. Ancient Egyptians believed that eating lemons and drinking lemon juice was an effective protection against a variety of poisons.

Adding lemon to water not only quenches thirst better than any other beverages, but it also nourishes human body with vitamins, minerals and trace elements which the body absolutely need it.

Lemons are high in vitamin C, which is great for fighting colds. Consuming the vitamin daily (via lemon water) can help keep human body healthy and stave off infection.

They’re high in potassium. Potassium helps control blood pressure. It’s necessary for nerve-muscle communication, and transporting nutrients and waste. Potassium also can counter some of the effects of salt on blood pressure.

Lemons contain phytonutrients, or sub-stances that protect body against disease. These phytonutrients have powerful antioxidant properties, which prevent us from oxidizing or essentially rusting from the inside out.

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster.

Drink the juice of 1 freshly squeezed lemon in a glass of lukewarm water after each meal. Acid helps break down food. That’s why there is so much of it in our stomachs. The acid in lemons may be especially helpful to help supplement stomach acids, which decline as we get older. The lemon acid will stimulate the production of stomach acid and the activity of stomach muscles. Lemon also helps change the pH blood and the urinarytract so harmful bacteria can't stick around.

Taking in plenty of water is helpful for constipation in general, and the citrus can give some help to get things moving inside. . By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently thus controlling constipation and diarrhea.

Nutrient rich lemon water for your health

Plum: Excellent source of nutrients

The plum is a drupe, a fruit with a single pit that is related to the peach, nectarine and apricot. Plums are a significant source of nutrients, dietary fiber and antioxidants, such as phenolic compounds. The phenolic compounds occurring in plums include mainly phenolic acids, such as neochlorogenic acid, chlorogenic acid and anthocyanins: cyanidin-3 rutinoside, cyanidin-3-glucoside and peonidin-3-rutinoside

Plum fruits are utilized to a limited extent in the preparation of beverages of various types, such as ready-to-serve beverages, nectar, squashes and appetizers.

Plum juice is an excellent source of iron and potassium. It is also a good source of vitamin C. Plums have low calorie content and relatively high nutritive value. They contain carbohydrates, first of all sucrose, glucose and fructose, organic acids, e.g., citric and malic acids, fibre (pectins), tannins, aromatic substances and enzyme.

Plums have high content of Vitamin C, which means that they help protect the body against health conditions like asthma, colon cancer, osteoarthritis and rheumatoid arthritis. Plum juice concentrate is effective in preventing and reducing human influenza A.

Plums do not usually give up a juice upon crushing and pressing and must be treated with a macerating enzyme in order to yield an actual juice. Many people find that the consumption of plum juice helps to promote regularity of bowel movement.
Plum: Excellent source of nutrients 

Nutritional composition of cranberries

Nutritionally, cranberries have long been recognized as rich sources of ascorbic acid, vitamin A, thiamine, riboflavin, niacin, dietary fiber, and the essential minerals such as calcium, magnesium, manganese, phosphorus and potassium.

Cranberries also contain a unique blend of organic acids. Citric and malic acids predominate, followed by quinone (approx. 1.0%) and benzoic acid (approx. 0.01%), typical for a large variety of fruits.

Raw cranberries are fairly low in calories (46 kcal per 100 g) and carbohydrate (11%). Monosaccharides comprise from 2.2% to 6.0% of the small cranberry and from 3.4 to 7.1 of the large cranberry and are dominated by glucose and fructose, with glucose amounting to 58.9 – 65.9%.

The small cranberry usually contains only 0.01% - 0.5% sucrose, whereas the large cranberry accumulates significantly larger amounts (3.9-5.3%) of sucrose.

Cranberries contain ascorbic acid. The small cranberries accumulate and average of between 15.3% an 30% ascorbic acid. They are a good source of fiber and bioflavonoids, and a fair source of potassium. A serving of fresh cranberries is a good source of antioxidant polyphenols; and contains 1 mg of sodium.
Nutritional composition of cranberries

Health benefits of watermelon

The fruit is an annual vine belonging to the squash and melon family. There are more than 50 varieties, including seedless watermelons. Watermelon is not only great on a hot summer day; this delectable thirst – quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer and arthritis.

Nutritionists have long appreciated the health benefits watermelon provides, particularly as a good source of vitamins A and C, as well as fiber.

The nutrient content of a slice of raw watermelon that 1 in, thick in diameter without refuse (480 g), is: 152 calories; protein, 3 g; carbohydrate, 34.6 g; fiber, 2.4 g; fat, 2.1 g; iron, 0.82 g; potassium, 560 mg.

Watermelon is also a source of the potent antioxidant, lycopene. Research has shed new light on watermelon’s health benefits due to high concentrations of lycopene, an antioxidant that may help reduce the risks of cancer, cardiovascular disease, and other chronic disorders.

The juicy flesh may be red, orange, yellow or white. Watermelon is sweet tasting and perfect for snack, dessert or picnic.
Health benefits of watermelon

Fruit of watermelon

Watermelon, Citrullus lanatus is a frost tender, vining annual crop with sweet-tasting fruit that is often consumed as a cool desert.

The composition of watermelon per 100 g edible portion (50-70% of the mature fruit) is: water 91.5 g, energy 134 kJ (32 kcal), protein 0.6 g, fat 0.4 g, carbohydrate 7.2 g, Ca 8 mg, P 9 mg, Fe 0.17 mg, thiamine 0.08 mg, riboflavin 0.02 mg, niacin 0.2 mg, folate 2 mg, ascorbic acid 9.6 mg.

Watermelon is served fresh as slices, as chunks, as juice, pickled rind, gale candy, and as edible seeds (harvested from confectionary type cultivars).

It is no longer just a summer fruit and is becoming an everyday fruit like apples, bananas and oranges.

Worldwide the yield of watermelon averages about 25 t/ha, varying from 5-60 t/ha, depending on cultivar and cultural practices.

Watermelon varieties are separated by seeded and seedless, types, then by rind color, shape, size and flesh color. There are at least 1000 named watermelon varieties, some of these originating 50-80 years ago still planted.
Fruit of watermelon

Fruit benefits to healthy eyesight

Eating plenty of fruits and vegetables also keeps human eyes in good shape. It is a common knowledge that the vitamin A in carrots aids night vision.

Other nutritional supplements, such as fish oil, calcium and magnesium can also help us maintain human vision.

In order to promote good eyesight, daily diet must contain the proper amount of the B vitamins; vitamins A, C, and E; and the minerals selenium and zinc. Fresh fruits and vegetables are good sources of these vitamins and minerals.

Vitamin A must be continuously supplemented with the food. Among the valuable fruit sources of vitamin A including mango, papaya, orange and melon.

Orange, Lemon and grapefruit peel, outer and inner white part of the peel, strengthens the blood vessels, capillaries on the body, brain, eyes to retina, lens, all parts of the eye.

Lutein and beta-carotene natural vitamin A found in dark blue, purple, red berries keep eyes, retina, lens healthy.

Prunes, grape, grapefruit and raisins deliver small amount of riboflavin which is also necessary for the healthy eyes.
Fruit benefits to healthy eyesight 

Mineral rich guava

Guava fruits is either eaten fresh or consumed in processed foods. It is very nutritious that is rich in vitamin C, dietary fiber, vitamin A and several minerals important for human health.

Guava is rich in calcium, iron, magnesium, phosphorus, zinc and potassium.

A large numbers of minerals are essential for human body and have a wide variety of roles in the human body. Bones and teeth are mainly made up of calcium, magnesium and phosphorus.

Minerals like zinc are activators of certain enzymes.

Calcium, associated worth cell wall structure, is important in fruit softening. Guava is a slightly acid forming food, with a calcium (23mg/100 g) – phosphorus (42 mg/100 g) ration of 0.55 and is in this regard similar like soya milk, which is ration 0.51. Calcium also plays a vital role in blood clot formation, muscle contraction, cell membrane permeability, signal transduction and activation of enzymes.

Guava are the major dietary source of potassium, the most abundant mineral in fruits. Many studies show that people who eat potassium-rich fruits have lower rates of heart related disease and high blood pressure. It helps maintain normal fluid balance in the body.

While for magnesium, it is essential for strengthening bones, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and building DNA and protein.

Guava is very good source of iron. Iron is an important constituent of blood. It is a component of heme pigments and of some enzymes.

Zinc is the second most important of the essential trace elements for humans, it is a constituent of some enzymes, such as carbonic anhydrase.
Mineral rich guava

Minerals in passion fruit

The prolific fruit of tropical vine, the passion fruit is named for the world and exotic flower with sedative properties.

Ripe fruits are yellow or purple with hard shiny skin that wrinkles as it ripens. The sweet and tart, pulpy flesh is sharply aromatic and laden with crunchy, edible seeds.

Minerals play a vital role in the maintenance of human health. Key minerals in passion fruit include calcium, magnesium, phosphorus, potassium, iron, and zinc.

Passion fruit is a good source of iron. Iron helps strengthen and tone the skin.

Although passion fruit are higher in sodium than most fruit, there’s nice amount of potassium to help offset the sodium and potassium also helps prevent stroke and supports healthy blood pressure levels.

Apart from that potassium is a mineral that helps prevent acne, dry and puffy skin.

With some magnesium and B vitamins, passion fruit contribute to healthy skin, nerves and muscles. Magnesium also can prevent skin disorders.

Zinc also available in passion fruit and it is necessary for the formation of collagen and helps to heal acne, dry skin, stretch marks, wounds and wrinkles.
Minerals in passion fruit

Vitamins, Minerals and Fiber in Fruits

Vitamins, Minerals and Fiber in Fruits
Vitamins
Fresh fruits and vegetables contribute about 91% of vitamin C, 48% of vitamin A, 27% of vitamin B6, 17% of thiamin and 15% of niacin to U.S diet.

The following fruits are important contributors (based on their vitamin content and the amount consumed) to the supply of indicated vitamins in the U.S diets:

Vitamin A: apricot, peach, cherry orange, mango, papaya, persimmon, pineapple, cantaloupe, watermelon

Vitamin C: strawberry, orange, grapefruit, kiwifruit, pineapple, banana, apple, cantaloupe

Niacin: peach, banana, orange, apricot

Riboflavin: banana, peach, orange, apple, avocado

Thiamin: orange, banana, grapefruit, apple


Minerals
Fresh fruits and vegetables contribute about 26% of the magnesium and 19% of the iron to the U.S diet.

The following fruits are important contributors to the supply of indicated minerals in the U.S diet:

Potassium: banana, peach, orange, apple, dried fruits such as apricot and prune.

Phosphorus: banana, orange, peach, fig, raisin

Calcium: tangerine, grapefruit, orange

Iron: strawberry, banana, apple, orange


Dietary Fiber
All fruits and nuts contribute to dietary fiber. Dietary fiber consists of cellulose, hemicellulose, lignin, and pectic substances, which are derived primarily from fruit cells walls and skin.

The dietary fiber content of fruits ranges from 0.5 to 1.5% (fresh weight basis).

Dietary fiber plays an important role in relieving constipation by increasing water-holding capacity of feces. Its consumption is also linked to decreased incidence of cardiovascular disease, diverticulosis, and colon cancer.
Vitamins, Minerals and Fiber in Fruits