Nutrition Facts in Fruits and Vegetables 2

Peach

Peaches are actually native to China, but are grown in most countries with a fairly mild climate. They are a much milder tasting fruit than apples or oranges and have very little acidity meaning they are less likely to cause stomach upsets with people. As well as other nutrients, peaches are particularly high in vitamin A and potassium. Vitamin A is useful for our eye sight, demonstrating how a full and healthy intake of vitamins helps every aspect of general health. It is also used in protein synthesis and heightens overall anabolism (muscle building potential). It is a particularly important vitamin to find in your diet as most Westeners have been shown to be in low supply. They also contain vitamin B, riboflavin, niacin, calcium, iron and phosphorous and potassium.

Peaches have been noted for being particularly good for healthy and colourful complexions. They are also good for those trying to lose weight as they are mostly water and fibre and also have mild laxative and diuretic effects. They are also good as mild sedatives and can be a great remedy for hyperactive children.

Plum

Plums are related to peaches and cherries and again are rich in fibre. They come in a particularly wide variety of colours and can be found sporting red, blue, black, purple, green, yellow or amber skins (and can also be bought dried out as ‘prines’ which are high in phytonutrients – neochlorogenic and chlorogenic acid that act as antioxidants). They originate in Asia but today are grown across the globe. They are a particularly refreshing fruit and also contain vitamin C, calcium, iron, magnesium, phosphorous, potassium and citric acid.

Plums also help the production and absorption of iron in the human body which improved circulation, strength, healthy tissue and aerobic fitness. They also fight macular degeneration and heart disease.

Grapes

Grapes are excellent sources of the vitamins A, C, B6 and folate as well as potassium, calcium, phosphorous, selenium, magnesium and iron. They also contain flavonoids that are powerful antioxidants that are responsible for the often-touted antioxidant benefits of wine. Their small size makes them practical and sweet snacks that also provide energy. Dried as raisins they become even more practical snacks that are a great source of carbs and energy as well as the aforementioned antioxidants and fibre. Grape juice can also be used as a great cure for migraines.

Carrots

Carrots are sweet vegetables that are practical and tasty with many nutritional and medicinal values. Carrots are ‘edible root’ vegetables that originate from Asia. They are great sources of fibre, vitamin B1, B2, B6, C, K and biotin, potassium and thiamine. They are also the best source of beta-carotene out of the major vegetables. This has been shown to have excellent cancer-beating properties and those with a deficiency are thought to have up to twice the risk of developing cancer. Carrots are also well known for their ability to help you ‘see in the dark’ (a good way to encourage kids to eat them) which is partly due to the positive effects of vitamin A on eyesight (beta carotene is easily converted to vitamin A).

Carrot is also a fat soluble substance so is eaten best with oil to help the body utilise the nutrients. Similarly, eating the carrots raw will ensure that they maintain more of their beneficial vitamins and minerals (they’re also quicker and easier to eat this way and make a great quick snack if you haven’t had any vegetables recently).

Potatoes

Unfortunately potatoes don’t count as one of your five fruits and vegetables due to their different makeup. They have many, many other health though benefits so shouldn’t be written off completely. They’re also incredibly versatile and make up a key part of many main meals. They are filling, savoury, non-fattening and can be eaten in a variety of ways: fried, baked, boiled, mashed or roasted.

Potatoes are densely packed with nutrients, and are a great source of fibre being half soluble and half insoluble. This helps them lower blood pressure, along with the flavanoids and kukoamine that they also contain. Flavanoids have also been shown to help protect against memory loss. While they lack vitamin A, they still contain almost every other nutrient. Unfortunately much of the vitamin C is lost when you cook potatoes, but a baked potato will still provide you with vitamin B6, potassium, iron and copper. They also provide a fairly large amount of sodium, which helps with the distribution of water in the body and also works alongside potassium to help muscle contractions and prevent cramping.

It is often the preparation methods that give potatoes their bad name as we often cover them in salt and cooking fat. To avoid this, bake rather than fry your potatoes and use vegetable oil when you do.

Peas / Beans

Peas are a vegetable source of protein along with beans making them a great source of amino acids for vegetarians. They also supply B vitamins, phosphorous, potassium, magnesium, manganese, iron and fibre (particularly when dried). These are two of the main ingredients found in quorn, but vegetarians should be aware that they don’t contain as many amino acids or have as high biological value as animal sources of protein.

Sprouts

Sprouts are well known for their health benefits and also have curative ability helping to cure several conditions. They are closely related to radish and broccoli and have many of the same properties, being high in phytochemicals (plant-based nutrients).

They have been shown to be helpful in aiding osteoporosis, menopause, PMS and fibrocystic breast tumours due to their large amount of estrogens. Alflalfa sprouts have been shown to contain canavanine in high doses which can benefit pancreatic, colon and lukemia cancer. Another unusual sounding one, ‘saponins’, are also high in sprouts which stimulate the immune system to increase protection of T-lymphocytes and interferon – which help protect vertebrates in response to viruses, parasites and tumor cells (alfalfa sprouts contain almost 450% more saponin making these the most potently beneficial form). They are also abundant in antioxidants so protecting against damage to the DNA and making them generally great defenders against all kinds of illness and age related degeneration.

Broccoli

When you’re told to eat your greens, broccoli is often one of the common culprits, which is just as well considering the vast nutritional benefits it carries with it. In particular it is high in beat carotene (which is converted into vitamin A) and vitamin C as well as folic acid, calcium and fibre. It is actually particularly important as a source of calcium containing almost as much as a glass of milk making it great for those who don’t eat dairy. This helps to build strong bones and connective tissue and promotes healthy nails and teeth. Furthermore it strengthens contractions and beats high blood pressure and colon cancer.

Broccoli belongs to the cabbage family and provides many of the same benefits. A ‘cruciferous vegetable’ it contains important phytochemicals called ‘indoles’ and ‘isothiocyanates’ which helps protect against cancer. They’re also high in iron which is crucial for the transport of oxygen around the body as the main compound in haemoglobin and myoglobin (the red blood cells). This provides us with oxidative energy and helps our body to deliver other essential nutrients.

Cabbage

This list wouldn’t be complete without cabbage which is one of the least calorific vegetables available. Some claims even state that chewing cabbage burns more calories than you gain from eating it! This makes it a ‘negative calorie food’ and great for dieting. Whether or not this is true, cabbage contains large amounts of glutamine – an amino acid with anti-inflammatory properties. Hence in ‘folk’ medicine cabbage is used to treat inflammation by being wrapped around affected areas – some even use it to treat sore breasts for breast-feeding mothers! It is also a great source of calcium and iron – all the mineral benefits with none of the calorific cost. It’s also shown to have oestrogen combating properties leading to more testosterone as a result. This is good for muscle mass, drive and sexual potency and is particularly useful for bodybuilders and gym-goers. Finally, as a source of indole-3-carbinol (I3C), it can be used to treat recurrent respiratory papillomatosis, a disease that affects the head and neck that’s potentially fatal! Cabbage juice has also been shown to promote the healing of peptic ulcers making it all round something of a miracle vegetable!

Spinach

Saving (one of) the best until last, spinach will immediately increase your biceps by up to thirty percent and help you save the day… if Popeye is to be believed anyway… Actually the rumour that spinach had such fantastic health properties came from a misplaced decimal point – though that isn’t to say they aren’t still highly useful.

Spinach is a great source of calcium and one of the best sources of iron. Its iron content as discussed is crucial for helping the transport of oxygen and nutrients around the blood and is the key compound in the red blood cells. Iron is also useful however for strengthening bones, increasing muscle strength. Iron is often low in women who are going through PMT as it is lost in the blood. To check for low iron look at your nail beds and under your lower eyelid – if they look pale then you could do with some spinach! This iron however is non-heme iron, which essentially means it is best absorbed with vitamin C to get the full effects. So eat spinach along with other vegetables or fruits. Spinach is also rich in antioxidants as well as: vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium, omega-3 fatty acids and folic acid. Quite impressive. Be strong to the finish and eat your spinach!