Fruit and Stuff

Tag: vitamin a

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  cherry facts

  Posted at 12:50 pm by Mary Ann Lesh

  Jan 19th

  Cherry (español: cereza) is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers. Phytochemicals protect against certain enzymes that can lead to inflammation. This can help reduce arthritis pain. Cherries are a good source of vitamin C and potassium. Potassium can reduce the risk of hypertension and stroke, and cherries have more per serving than strawberries or apples. Compared to sweet cherries, raw sour cherries contain 50% more vitamin C per 100 g (12% DV) and about 20 times more vitamin A (8% DV). These values are for raw sour cherries:

  Nutrition Facts: 3.5 oz raw sour cherries (100 g)
  calories 50 calcium 2% DV carbohydrates 12.2 g choline 1% DV fat 0.3 g fiber 1.6 g folate 2% DV iron 2% DV magnesium 3% DV manganese 5% DV niacin 3% DV pantothenic acid 3% DV phosphorous 2% DV potassium 4% DV protein 1 g riboflavin 3% DV sugar 8.5 g thiamine 3% DV zinc 1% DV vitamin A 8% DV vitamin B6 3% DV vitamin C 12% DV vitamin K 2% DV

  Posted in FOOD FACTS | Tagged arthritis, beta-Carotene, cherry, hypertension, inflammation, potassium, sour cherry, stroke, vitamin a, vitamin C
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  cilantro / coriander facts

  Posted at 11:42 am by Mary Ann Lesh

  Jan 18th

  Coriander (español: cilantro) (Coriandrum sativum), also known as Chinese parsley or cilantro, is related to parsley, carrots, and celery. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most used in cooking. It may help lower blood sugar, fight infections, and promote heart, brain, skin, and digestive health. In the United States, Coriandrum sativum seeds are called coriander, while its leaves are called cilantro. Coriander seeds, extract, and oils may all help lower blood sugar. Animal studies suggest that coriander seeds reduce blood sugar by promoting enzyme activity that helps remove sugar from the blood. Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Many brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis, are associated with inflammation. Coriander contains antimicrobial compounds that may help fight certain infections and foodborne illnesses. Dodecenal, a compound in coriander, may fight bacteria like Salmonella, which can cause life-threatening food poisoning.

  Nutrition Facts: 3.5 oz of cilantro (100 g)
  calories 23 calcium 7% DV carbohydrates 3.67 g fat 0.52 g fiber 2.8 g folate 16% DV iron 14% DV magnesium 7% DV manganese 20% DV niacin 7% DV pantothenic acid 11% DV phosphorous 7% DV potassium 11% DV protein 2.13 g riboflavin 14% DV sodium 3% DV sugar 0.87 g thiamine 6% DV zinc 5% DV vitamin A 42% DV vitamin B6 11% DV vitamin C 33% DV vitamin E 17% DV vitamin K 295% DV

  Posted in FOOD FACTS | Tagged antimicrobial, blood sugar control, cilantro, coriander, vitamin a, vitamin K
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  almond facts

  Posted at 8:28 am by Mary Ann Lesh

  Dec 29th

  Almond (español: almendra) is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.

  RECIPES:

  Almond Milk

  Almond Herbed Cheese

  Nutrition Facts: 1 ounce (28 g) almonds
  calories 161 carbohydrates 2.5 g fat 14 g (9 g monounsaturated) fiber 3.5 g magnesium 20% RDI manganese 32% RDI vitamin E 37% RDI

  Posted in FOOD FACTS | Tagged alpha carotene, antioxidants, beta carotene, carrot, vitamin a, vitamin K
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  carrot facts

  Posted at 4:05 pm by Mary Ann Lesh

  Oct 25th

  The carrot (español: zanahoria) is an humble root vegetable favored by Bugs Bunny and generations of parents. You can eat carrots raw or cooked. They are weight-loss-friendly and have been linked to lower cholesterol levels and improved eye health. Carotene antioxidants have been linked to a reduced risk of cancer. Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

  RECIPES

  CARROT GINGER SOUP

  Nutrition Facts: 1 medium raw carrot (60 g)
  alpha carotene 2,120 mcg beta carotene 5,055 mcg calcium 20.1 mg calories 25 carbohydrates 5.8 g copper 18% DV fiber 1.7 g folate 11.6 mcg iron 15% DV magnesium 30% DV vitamin A 509 mcg vitamin E 0.4 mg vitamin K 8.1 mcg

  Posted in FOOD FACTS | Tagged alpha carotene, antioxidants, beta carotene, carrot, vitamin a, vitamin K
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  guava facts

  Posted at 9:02 am by Mary Ann Lesh

  Feb 28th

  Guava (español: guayaba) 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. Guavas are typical Myrtoideae, with tough dark leaves and white flowers with five petals and numerous stamens. The fruits are many-seeded berries. I was a newlywed and had just moved to Guadalajara, Mexico, when I tasted my first guayaba. 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 favorite sweets. 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.

  Nutrition Facts: 1 raw guava (100 g)
  calories 63 carbohydrates 14.32 g fat 0.95 g fiber 5.4 g sugars 8.92 g vitamin A 624 IU vitamin C 228.3 mg

  Posted in FOOD FACTS | Tagged fiber, guaba, guayabate, potassium, vitamin a, vitamin C
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  zucchini facts

  Posted at 11:22 am by Mary Ann Lesh

  Feb 26th

  Zucchini (español: calabacita), 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. 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. 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.

  Nutrition Facts: 1 cup of sliced zucchini (113 g)
  calories 19 carbohydrates 4 g copper 8% DV fat 0.4 g fiber 11 g folate 8% DV magnesium 10% DV manganese 16% DV potassium 8% DV protein 3% DV thiamine 5% DV vitamin A 40% DV vitamin B6 7% DV vitamin C 14% DV vitamin K 9% DV

  Posted in FOOD FACTS | Tagged calabacita, fiber, squash, vitamin a, zucchini
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  asparagus facts

  Posted at 10:11 am by Mary Ann Lesh

  Feb 11th

  Asparagus (español: espárragos) (asparagus officinalis) is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It is widely cultivated as a vegetable crop. Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1 Thiamine, and Fiber. It serves as a natural diuretic, nourishes the digestive tract. It helps with a healthy pregnancy, helps fight cancer, and supports skin health. Asparagus can be eaten raw and makes a good addition to salads. Lightly steamed, blanched, or roasted asparagus is a delicious side dish with almost any meal.

  RECIPE

  Sautéed Asparagus

  Nutrition Facts: 1 cup of asparagus
  calories 27 carbohydrates 5 g copper 13% DV fiber 1.7 g folate 17% DV iron 16% DV niacin (B3) 7% DV potassium 8% DV protein 3 g riboflavin (B2) 11% DV thiamine (B1) 13% DV vitamin A 20% DV vitamin B6 6% DV vitamin C 13% DV vitamin K 70% DV

  Posted in FOOD FACTS | Tagged asparagus, cancer, diuretic, esparragos, folate, pregnancy, vitamin a, vitamin K
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  apricot facts

  Posted at 10:51 am by Mary Ann Lesh

  Nov 21st

  Apricots (español: chabacano) are stone fruits also known as Armenian plums.Round and yellow, they look like a smaller version of a peach but share the tartness of purple plums. They’re extremely nutritious and have many health benefits, such as improved digestion and eye health. It’s best to enjoy apricots whole and unpeeled, as the skin boasts large amounts of fiber and nutrients, including significant amounts of beta carotene, lutein, and zeaxanthin.

  Nutrition Facts: 2 fresh apricots (70 g)
  calories 34 carbohydrates 8 g fat 0.27 g fiber 1.5 g potassium 4% DV protein 1 g vitamin A 8% DV vitamin C 8% DV vitamin E 4% DV

  Posted in FOOD FACTS | Tagged apricot, apricot nutrients, chabacano, nutrientes chabacano, potassium, vitamin a, vitamin C, vitamin e

• About Fruit and Stuff

  When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey. Even if you are not ready to give up meat, you will benefit from adding more plant foods to your daily meals. I hope you’ll find something useful here. The most recent articles appear first on the Home page, and the tabs at the top of every page are for locating any article, past or present. The Glossary links to facts about plant-based foods, the Recipe tab will direct you to the recipe index, and the Resources consist of news and opinions about plant-based living.

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