Fruit and Stuff

Tag: fiber

• Guava (Guayaba) FACTS

  Posted at 9:02 am by Mary Ann Lesh

  Feb 28th

  I tasted my first guayaba as a newlywed when I moved to Guadalajara, Mexico. I was hooked. When ripe, the guayaba, or guava, is very sweet and delicious, peeling, seeds and all. Just wash and eat it like an apple. They are also made into a popular candy called ate. (pronounced ah–tay). Guayabate is one of my all-time favorite sweets.

  

  Guava is a tropical fruit cultivated in many tropical and subtropical regions. Psidium guajava is a small tree in the myrtle family, native to Mexico, Central America, the Caribbean and northern South America. Although related species may also be called guavas, they belong to other species or genera, such as the pineapple guava. The most frequently eaten species, and the one often referred to as “the guava,” is the apple guava (Psidium guajava). Guavas are typical Myrtoideae, with tough dark leaves and white flowers with five petals and numerous stamens. The fruits are many-seeded berries.

  BENEFITS: Among the claims for guavas are that they improve heart health; help lower blood sugar levels; relieve painful symptoms of menstruation; benefit the digestive system; are good for your skin; may aid weight loss; may have an anticancer effect; help boost immunity.

  USES: Guavas are delicious as they are–just wash and eat like an apple. Chop them up and add them to smoothies or fruit salads. The sugar in the popular guayabate probably cancels out the health benefits, but it is a yummy treat!

  NUTRITIONAL FACTS	RAW GUAVA (100 g)	%DV
  Calories	68
  Carbohydrate	14.32 g
  Sugars	8.92 g
  Fat	0.95 g
  Fiber	5.4 g
  Vitamin A	624 IU
  Vitamin C	228.3 mg

  Sources: Wikipedia / healthline / MedicalNewsToday

  Posted in FOODS | Tagged fiber, guaba, guayabate, potassium, vitamin a, vitamin C

• Zucchini (Calabacita) FACTS

  Posted at 11:22 am by Mary Ann Lesh

  Feb 26th

  

  Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, which includes melons, spaghetti squash, and cucumbers. It can grow to more than 3.2 feet (1 meter) in length but is usually harvested when still immature — typically measuring under 8 inches (20 cm). Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varieties, which range in color from deep yellow to dark green. While squashes originated in the Americas, this particular variety was first developed in the early 1800s in Italy.

  BENEFITS: Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors for heart disease. It contributes to healthy vision and may lower risk of age-related eye conditions.

  USES: Zucchini is delicious raw or cooked. Since the skin of the plant contains high levels of antioxidants, it is best served unpeeled. Zucchini can be grated, sliced, or stuffed. It is delicious boiled, steamed, grilled, baked, broiled, or breaded and fried. It is a healthy ingredient in salads, soups, and breads, and a tasty addition to many favorite dishes.

  NUTRITIONAL FACTS	1 CUP SLICED ZUCCHINI (113 g)	%DV
  Calories	19
  Carbohydrate	4 g	1%
  Fat	0.4 g	1%
  Fiber	1 g
  Protein	1.4 g	3%
  Copper		8%
  Folate		8%
  Magnesium		10%
  Manganese		16%
  Phosphorous		7%
  Potassium		8%
  Thiamine		5%
  Vitamin A		40%
  Vitamin B6		7%
  Vitamin C		14%
  Vitamin K		9%

  Sources: healthline

  Posted in FOODS | Tagged calabacita, fiber, squash, vitamin a, zucchini

• Blackberry (Zarzamora) FACTS

  Posted at 12:02 pm by Mary Ann Lesh

  Feb 25th

  

  The blackberry is an edible fruit produced by many species in the genus Rubus in the Rosaceae family. The taxonomy of the blackberries has historically been confused because of hybridization and apomixis, so that species have often been grouped together and called species aggregates.

  BENEFITS: Blackberries are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health. With a Glycemic Index (GI) of 25 and a Glycemic Load (GL) of 4, blackberries are an excellent food for weight loss and diabetes control. There is promising ongoing research that indicates blackberries fight cancer and help prevent heart disease. The leaves are rich in tannin and have antibacterial properties. They have been used medicinally since at least the time of the ancient Greeks. They are made into an astringent tea which is used to relieve sore throats, mouth ulcers, diarrhea and thrush.

  USES: Blackberries are delicious just as they are with no more preparation than washing. They make a delicious and healthy addition to smoothies, fruit salads, or green salads.

  NUTRITIONAL FACTS	3.5 oz (100 g) BLACKBERRIES	%DV
  Calories	43
  Carbohydrate	9.61 g
  Fat	0.49 g
  Fiber	5.3 g
  Protein	1.39 g
  Calcium	29 mg	3%
  Iron	0.62 mg	5%
  Magnesium	20 mg	6%
  Manganese	0.9 mg	50%
  Phosphorous	22 mg	3%
  Potassium	162 mg	3%
  Zinc	0.53 mg	6%
  Vitamin A	214 IU
  Thiamine (B1)	0.020 mg	2%
  Riboflavin (B2)	0.026 mg	2%
  Niacin (B3)	0.646 mg	4%
  Vitamin B6	0.030 mg	2%
  Folate (B9)	25 µg	6%
  Vitamin C	21.0 mg	25%
  Vitamin E	1.17 mg	8%
  Vitamin K	19.8 µg	19%

  Sources: Wikipedia / healthline

  Posted in FOODS | Tagged blackberries, blackberry leaf, fiber, manganese, medicinal leaves, vitamin C, vitamin K, zarzamora

• Broccoli FACTS

  Posted at 1:35 pm by Mary Ann Lesh

  Oct 8th

  

  Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. It is high in fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. It may be eaten raw, but recent research suggests that gentle steaming is best for maximum health benefits. Steaming also eliminates the risk of contaminaton.

  The nutrition facts for 1 cup (91 grams) of raw broccoli are:

  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams
  • Vitamin C: 140% of the DV
  • Vitamin K1: Broccoli contains high amounts of vitamin K1
  • Folate (vitamin B9)
  • Potassium
  • Manganese
  • Iron
  • Others: Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.

  Source: healthline

  Posted in FOODS | Tagged broccoli, fiber, iron, nutrition, potassim, protein in broccoli, vitamin C, vitamin K

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• Information about nutrition is confusing. My mission is to collect the best I can find and organize it for easy reference. I am not an expert, but I will help you find one!

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• Recent Posts

  • Some thoughts from Dr. Neal Barnard March 22, 2020
  • Nature’s Fast Food Menu (No Recipe Needed) February 29, 2020
  • Guava (Guayaba) FACTS February 28, 2020
  • Zucchini (Calabacita) FACTS February 26, 2020
  • Blackberry (Zarzamora) FACTS February 25, 2020
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