Best fruits that are source of vitamins and anti-oxidants
Health benefits of Grapes
Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of the powerful anti-oxidant, which has been found to play a protective role against cancers of colon and prostate, coronary heart disease (CHD), a degenerative nerve disease, Alzheimer's disease, and viral/ fungal infections.
Reduce stroke
Resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessel damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would otherwise elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
Anti-allergic properties
Anthocyanins are another class of polyphenolic anti-oxidants present abundantly in the red grapes. These phyto-chemicals have been found to have an anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer activity.
Anti-oxidant properties
Catechins, a type of flavonoid tannin group of anti-oxidants, found in the white/green varieties have also shown to possess these health-protective functions. In addition, the berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
Source of minerals
Grapes are rich source of micronutrient minerals like copper, iron, and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. Iron is especially concentrated more in raisins.
In addition, 100 g of fresh grapes contain about 191 mg of health benefiting electrolyte, potassium. They are an also good source of vitamin-C, vitamin A, vitamin K, carotene, B-complex vitamins such as pyridoxine, riboflavin, and thiamin.
Health benefits of Grapefruit:
Delicious grapefruit is very low in calories, consists of just 42 calories per 100 g. Nonetheless; it is rich in dietary insoluble fiber pectin, which by acting as a bulk laxative helps to protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon as well as binding to cancer-causing chemicals in the colon.
Reduce cholesterol
Pectin has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol-binding bile acids in the colon.
The fruit contains very good levels of vitamin-A (provides about 1150 IU per 100g), and flavonoid antioxidants such as naringenin, and naringin.
Aids vision
Besides, it is a moderate source of lycopene, beta-carotene, xanthin, and lutein. Studies suggest that these compounds have antioxidant properties and are essential for vision. The total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of grapefruit is 1548 µmol TE/100 g.
Source of vitamin A
Further, vitamin A is also required for maintaining healthy mucous membranes and skin. Consumption of natural fruits rich in vitamin-A and flavonoids help to protect from lung and oral cavity cancers.
Source of vitamin C
It is an excellent source of antioxidant vitamin-C; providing about 52% of DRI. Vitamin-C is a powerful natural anti-oxidant and helps the body develop resistance against infectious agents and scavenge harmful free radicals. It, furthermore, is required for the maintenance of healthy connective tissue and aids in early wound healing. It also facilitates dietary iron absorption from the intestine.
Source of minerals
100 g of fresh fruit contains about 135 mg of potassium electrolyte. Potassium is an important component of cell and body fluids, helps control heart rate and blood pressure through countering sodium effects.
Anti-oxidant properties
Red varieties of grapefruits are especially rich in the most powerful flavonoid antioxidant, lycopene. Studies have shown that lycopene protects skin damage from UV rays and offers protection against prostate cancer.
Additionally, it contains moderate levels of B-complex group of vitamins such as folates, riboflavin, pyridoxine, and thiamin in addition to some resourceful minerals such as iron, calcium, copper, and phosphorus.
Health benefits of Mulberries
Delicious, fleshy, succulent mulberries are low in calories (just 43 calories per 100 g). They contain health promoting phyto-nutrient compounds like polyphenol pigment antioxidants, minerals, and vitamins that are essential for optimum health.
Anti-inflammatory
Mulberries have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of berries have potential health effects against cancer, aging, and neurological diseases, inflammation, diabetes, and bacterial infections.
Anti-oxidant properties
The berries contain resveratrol, another polyphenol flavonoid antioxidant. Resveratrol protects against stroke risk by altering molecular mechanisms in the blood vessels;
reducing their susceptibility to damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.
Source of vitamin A
In addition, these berries are an excellent source of vitamin-C (36.4 mg per 100, about 61% of RDI), which is also a powerful natural antioxidant. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
Further, the berries also contain small amounts of vitamin A, vitamin E and in addition to the above-mentioned antioxidants.
Anti-aging properties
Consumption of mulberry provides another group of health promoting flavonoid polyphenolic antioxidants such as lutein, zea-xanthin, ß-carotene and a-carotene in small but notably significant amounts. Altogether, these compounds help act as protect from harmful effects of oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Zea-xanthin, an important dietary carotenoid selectively concentrates into the retinal macula lutea, where it thought to provide antioxidant functions and protects the retina from the harmful ultraviolet rays through light-filtering actions.
Mineral source
Mulberries are an excellent source of iron, which is a rare feature among berries, contain 1.85 mg/100 g of fruits (about 23% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
They also good source of minerals like potassium, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
Source of vitamin B
They are rich in B-complex group of vitamins and vitamin K. Contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help the body in the metabolism of carbohydrates, proteins, and fats.
Health benefits of Peach
Wonderfully delicious peaches are low in calories (100 g just provide 39 calories) and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals and vitamins.
The total measured anti-oxidant strength (ORAC value) of 100 g peach fruit is 1814 TE (Trolex equivalents).
Source of vitamin C
Fresh peaches are a moderate source of antioxidants, vitamin C. Vitamin-C has anti-oxidant effects and is required for connective tissue synthesis in the body. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and help scavenges harmful free radicals.
Source of vitamin A
Fresh fruits are an also moderate source of vitamin A and ß-carotene. ß-carotene is a pro-vitamin, which converts into vitamin A in the body. Vitamin A is essential for vision. It is also required for maintaining healthy mucous membranes and skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.
Source of minerals
They are rich in many vital minerals such as potassium, fluoride, and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
Peaches contain health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
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