Banana Nutrition 13 Magnificent Health Benefits

Banana is a fruit that most easily found, but did you know bananas nutrition and the benefits for health? Analysis showed that the banana contains 68% water, 25% sugar, 2% protein, 1% fat and oil, 1% cellulose fibers. Bananas also provide many important nutrients, such as vitamin A, vitamin B6, vitamin C, magnesium, and potassium, which can help prevent disease and keep the body healthy. In addition, bananas are also rich in fiber and natural sugars, such as sucrose, fructose, and glucose, making it a source of energy and easily digestible fruit.

Mentioned in ancient medicine that bananas beneficial in the treatment of pneumonia and cough. Streamlining urination, and beneficial for kidney and bladder injuries. Bananas are also evokes conjugal relationship passion and increase the production of sperm. In addition, bananas are also toned stomach, increasing the production of bile, and other glands. There are still many other benefits of bananas that you can read below.

Banana Nutrition Facts & Calories Content

According to USDA Nutrients database, highest banana nutrition  based on humans RDA is Pyridoxine or vitamin B6 that reach more than 25% from our daily needs. Another important things is calories in banana, Energy value of bananas around 136 calories for every 100 grams, which as a whole is derived from carbohydrates. Banana energy value two times higher than apples. Apples with the same weight (100 grams) contains only 54 calories. For more nutritional info, you can read it below.

Energy : 90 Kcal
Carbohydrates : 22.84 g
Protein : 1.09 g
Total lipid (fat) : 0.33 g
Cholesterol : 0 mg
Dietary Fiber : 2.60 g

Water : 74.91 g

Minerals 

• Calcium : 5 mg 
• Iron : 0.26 mg 
• Magnesium : 27 mg 
• Phosphorus : 22 mg 
• Zinc : 0.15 mg 
• Sodium : 1 mg 
• Potassium : 358 mg

Vitamins 

• Folates : 20 µg 
• Niacin : 0.665 mg 
• Pyridoxine/vitamin B6 : 0.367 mg 
• Riboflavin : 0.073 mg 
• Thiamin : 0.031 mg 
• Vitamin A : 64 IU 
• Vitamin C : 8.7 mg 
• Vitamin E : 0.10 mg 
• Vitamin K : 0.5 µg 

Lipids

• Saturated fatty acids : 0.112 g
• Monounsaturated fatty acids : 0.032 g
• Polyunsaturated fatty acids : 0.073 g

13 Banana Health Benefits

Due to banana nutritional value above, there are so many benefits of banana for health, such as:

1. Reduce the risk of Heart Attack and Stroke: Bananas are an excellent source of potassium, which helps maintain the bodys electrolyte and fluid balance in the body cells and helps in controlling blood pressure, thus reducing the risk of heart attack and stroke. Studies have shown that regular intake of bananas can reduce the risk of stroke by 40%.


2. Treating Kidney Disorders: It has a low protein and salt plus a high carbohydrate content, bananas are effective against kidney disorders. Bananas are useful in uremia, toxic condition of the blood, kidney congestion and dysfunction. In such cases, the banana diet should only be taken for 3 to 4 days by eating 8 to 9 bananas a day. This diet is suitable for all kidney problems, including nephritis.


3. Streamlining Bowel Disorders: Banana is used as the dietary food to adjust digestion because easily digested. It is the only raw fruit that can be eaten without distress in chronic ulcer cases. Ripe banana is very useful for treating colitis. Being soft, smooth, and easy to digest, they helped out of the acute symptoms and support the healing process.


4. Treating Urinary Disorders: Juice from banana stem known as a remedy for urinary disorders. It improves kidney and liver functions, thus reducing discomfort and pain conditions in it. It has been found very helpful to eliminate the stones in the kidney and prostate.


5. Improve Brain Function and Maintain Vigilance: Potassium is found in bananas are a good source to improve brain function and maintain alertness. So add a banana for breakfast before starting the day.


6. Curing Constipation and Diarrhea: Bananas are a good remedy for constipation and diarrhea as banana can help normalize bowel function. Bananas also have the ability to change the harmful bacteria in the intestines become profitable acidophilic bacillus.


7. Treating Dysentery: Bananas the pounded together with a little salt is a very good remedy for dysentery. Ripe bananas are also useful in the treatment of dysentery in children, but they must be smoothed before applying.


8. Treating Stomach Pain / Ulcer: A mixture of milk, a banana with honey is a good remedy for stomach aches. Bananas soothe your stomach, along with milk, helps rehydrates your system. Honey is also entertaining the stomach and control blood sugar and potassium levels return to normal.


9. Help to quit smoking: Nutrients in bananas contain vitamins such as A1, B6, B12, C, magnesium, and potassium helps remove nicotine from the body.


10. Prevent Allergies: Banana is very useful for those who are allergic to certain foods. Unlike other protein foods, bananas contain amino acids which in many cases does not cause allergies.


11. Curing Anemia: It has a high iron content, bananas beneficial in the treatment of anemia. Bananas help stimulate the production of hemoglobin in the blood.


12. Increase Energy: Fructose, glucose and sucrose contained in bananas will give you the number of instant and sustainable energy. This is the reason why athletes often eat bananas.


13. Improve Mood: Bananas contain tryptophan, an essential amino acid which is responsible for the production of Serotonin. Serotonin is a hormone that is known to treat depression and improve mood.

Amazing Benefits Of Peanut Butter All Nutrition Facts

Apparently, peanut butter nutrition provides many health benefits that youve never thought before. Theres even a study that said, peanut butter is able to lose weight. In addition to losing weight, peanut butter can also reduce a persons risk of developing diabetes. Peanut butter is also rich in monounsaturated fats are good for heart health. The researchers say that adults who resistant to insulin, and then they consume foods high in monounsaturated fats, which are known to have less abdominal fat than those who consumed carbohydrate foods and saturated fats.

Peanuts contain high concentrations of antioxidant polyphenols, that may reduce the risk of stomach cancer by reducing the formation of carcinogenic nitrosamines. Peanut are also a major source of resveratrol, an antioxidant that has the function of protection against cancer, heart disease, degenerative nerve disease, Alzheimers disease, and viral infection / fungal.

Peanut butter nutrition facts

Peanut butter comes with a variety of nutrients. A serving of peanut butter contains 3 mg of vitamin E, 49 mg of magnesium (to strengthen bones), 208 mg of potassium (good for muscle), and 0.17 mg of vitamin B6 (to boost the immune system). Vitamin D is contained in the two tablespoons of peanut butter as much as three milligrams. That means that if you consume more than two tablespoons of peanut butter is also very good for your body.

Peanut butter also contains a lot of protein and fiber needed by the body. Some people are afraid of peanut peanuts because supposedly he can make a person fat. Though peanut butter does not make a person fat. Can even make a person lose weight and become slim. You have to start trying to diet with peanut butter. For complete information, you can read peanut butter nutritional value based USDA, that was taken from wikipedia below.

Peanut butter (smooth style, with salt) nutritional value

Energy : 588 Kcal

Carbohydrates : 19.56 g
Protein : 25.09 g
Total Fat : 50.39 g
Cholesterol : 0 mg
Dietary Fiber : 6.0 g
Total sugars : 9.22 g
Water : 1.81 g

Vitamins:
Folates : 74 µg
Niacin : 13.403 mg
Riboflavin : 0.105 mg
Thiamin : 0.073 mg
Vitamin A : 0
Vitamin B6 (Pyridoxine) : 0.543 mg
Vitamin C : 0
Vitamin E (alpha-tocopherol) : 8.99 mg
Vitamin K : 0.6 µg

Minerals:
Calcium : 43 mg
Iron : 1.87 mg
Magnesium : 154 mg
Potassium : 649 mg
Phosphorus : 358 mg
Sodium : 459 mg
Zinc : 2.91 mg

Phyto-nutrients:
Carotene-ß : 361 µg
Crypto-xanthin-ß : 1 µg
Lutein-zeaxanthin : 1403 µg

Lipids:
Saturated fatty acids : 10.510 g
Monounsaturated fatty acids : 24.216 g
Polyunsaturated fatty acids : 14.161 mg

Benefits of peanut butter for health

• Help you lose weight. Peanut butter turned out to be one of the diet foods. The combination of peanut butter with foods containing fiber (2 grams per serving) and protein (8 grams per serving), making you feel full longer.


• Contain many nutrients. One serving of peanut butter contains 3 milligrams of vitamin E as an antioxidant, 49 milligrams of magnesium for building bones, 208 milligrams of potassium which is good for the muscles, and 0.17 milligrams of vitamin B6 to boost immunity. In addition, from the results of the study showed that consumption of nuts can reduce the risk of heart disease, diabetes, and chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can reduce your risk of diabetes by 30%.


• Good fats. Peanut butter contains a lot of monounsaturated fat. One study found that adults that are dieting and eating nuts have lower abdominal fat than those who consumed carbohydrates or saturated fats.

Health Benefits of Garlic You Never Know Its Nutrition Facts

There are so many health benefits of garlic that maybe you never heard before, because it has antibacterial and antiseptic properties. The Romans and Egyptians ancient workers used garlic to increase their physical endurance. In the 20th century, garlic used to fight global influenza pandemic. Currently, more than 5,000 scientific publications from around the world have gradually confirmed the health benefits of garlic, which include antibiotic properties, anti-cholesterol, anti-hypertensive, anti-fungal and many others.

Garlic health benefits due to the content of some vitamins and minerals such as vitamins A, B, and C, polyphenols and sulfide, adenosine, also potassium and selenium. In addition because it is antimicrobial and anti-inflammatory, garlic can help the process of healing and the prevention of infection.

A study also says that the benefits of garlic are able to block cell damage and the development of tumor cells, this is due to the antioxidant effects of phytochemicals which are owned by onions. Natural antioxidants in garlic may help the immune system work more optimally in counteracting free radicals, which causes degeneration and premature aging.

15 Garlic Health Benefits

1. Improving heart health: Eating garlic helps you in reducing cholesterol and blood pressure, which in turn keep the heart healthy. Garlic can also prevent heart disease and stroke. Garlic has cleansing properties that allow it to cleanse the arteries and veins. It thins the blood and makes blood flow easy.


2. Prevent blood clots: As mentioned before, garlic has cleansing properties. Eating garlic helps in thinning the blood to cleanse the arteries and veins. Blood flow easier. In addition, garlic also increase the production of nitric oxide in the blood, which helps dilate blood vessels and dissolve blood clots.


3. Cure coughs and colds: Sulfur contained in garlic makes it have a distinctive odor and taste that can enhance and accelerate the activities of mucous membranes in the respiratory tract, which helps relieve compression and mucus. Raw garlic contains phytochemicals that may help kill bacteria and viruses that cause disease.


4. Preventing infection: The content of Vitamin C, B6, allicin, potassium, calcium, selenium, magnesium, and flavonoids in garlic may help prevent and treat infections. These components kill bacteria, fungi and other viruses.


5. Fight against cancer: Onions also have content to fight cancer, especially cancer of the stomach and colon. Organosulfida contained in garlic helps the liver to process toxic chemicals, including cancer-causing chemical compounds some. Epidemiological studies show that people who consume lots of garlic lower risk of stomach and colon cancer.


6. Lowering cholesterol: Some research in the world claimed that garlic in various forms can reduce cholesterol. A study also says that garlic is an agent for reducing fat. Garlic supplements is the most important part in the treatment of high cholesterol. Overall, a decrease of 12% of the total cholesterol. This decrease occurred after 4 weeks of treatment.


7. Anti-inflammatory: Garlic contains anti-inflammatory, so if you have a fever or sore throat, chewing garlic will make your throat cured soon.


8. Anti-bacterial: Garlic is also a good anti-bacterial. If you experience gastrointestinal infection, then mix the chopped garlic raw in salads. Your digestion will be more smoothly.


9. Antioxidants: Antioxidants contained in garlic can also help expel toxins from the body. This benefit is not only good for health, but also may help slow aging.


10. Pain relief: If you suffer from arthritis, crushed raw garlic and then compress to the pain knee or bone. Garlic will relieve the pain.


11. Control blood sugar: If you suffer from diabetes, garlic is also good to help control the amount of sugar in the blood.


12. Improve blood circulation: Chewing garlic can also help improve blood circulation and open blocked blood vessels.


13. Overcoming toothache: Garlic also has analgesic properties, antibacterial and anesthetizing, which can help cure toothaches. You can pour the garlic oil on the troubled tooth to alleviate excruciating pain.


14. Treating acne: Garlic has antibiotic properties and contains compounds that are useful to clean the blood. But not entirely using garlic only,but you have to do further treatment.


15. Treating stomach ulcers: Garlic also can be used as stomach ulcers pain barrier.

Above are only a little health benefits of garlic, there are so many more benefits that we can get from it. Even so, garlic also has side effects such as bad breath. In consuming garlic should not be eaten raw, as they may interfere with the stomach. Therefore, it is recommended that first garlic stewed, fried, or roasted before eating. But garlic should not be used in any form when there is disease in the stomach and colon.

Garlic Nutrition Facts

Garlic (Fresh, Allium sativum) Nutritional value per 100 g.
Source: USDA National Nutrient data base

Energy : 149 Kcal 
Carbohydrates : 33.06 g 
Protein : 6.36 g 
Total Fat : 0.50 g 
Dietary Fiber : 2.1 g 
Water : 58.58 g 
Total sugar : 1 g 

Vitamins 
Folates : 3 µg 
Niacin : 0.700 mg 
Riboflavin : 0.110 mg 
Thiamin : 0.200 mg 
Vitamin A : 9 IU 
Pyridoxine : 1.235 mg 
Vitamin C : 31.2 mg 
Vitamin D : 0 IU 
Vitamin E : 0.08 mg 
Vitamin K : 1.7 µg 

Minerals 
Calcium : 181 mg 
Iron : 1.7 mg 
Magnesium : 25 mg 
Phosphorus : 153 mg 
Zinc : 1.16 mg 
Sodium : 17 mg 
Potassium : 401 mg 

Lipids 
Saturated fatty acids : 0.089 g 
Monounsaturated fatty acids : 0.011 g 
Polyunsaturated fatty acids : 0.249 g 
Cholesterol : 0

Miracle of Mangosteen Juice for cancer benefits

According to Dr. Brent Bauer of the Mayo Clinic, several lab tests and animal studies show that mangosteen has anti-inflammatory effects. Mangosteens are known to contain xanthones, which is a type of plant chemical that lab tests have shown to have powerful anti-inflammatory capabilities. This has led many users and proponents of mangosteen juice to tout the drug as a cure for arthritis and other inflammatory conditions. However, as of October 2009, there havent been any human studies to verify the effectiveness of mangosteen or mangosteen juice on people.
Fights Cancer and Heart Disease. Anti-Inflammatory
According to the American Cancer Society, in lab studies mangosteen has slowed down the growth of certain cancer cells. One study done on rats found that the rind of the fruit may reduce the risk of cancer cell growth. According to Dr. Brent Bauer of the Mayo Clinic, mangosteens are a strong source of anti-oxidants, and anti-oxidants have shown to protect against cancer and heart disease. Lab tests have shown that the mangosteen fruit can kill some bacteria and fungi. According to the American Cancer Society, these early lab studies and animal studies show that further research should be done to test whether the fruit can help prevent cancer in humans.

Other Uses

Mangosteen and mangosteen juice have been used for years in Asia to treat a variety of ailments. According to the American Cancer Society, folk healers in Asia make an ointment from mangosteen rind to treat eczema, injuries and infections. Other uses in Asia include boiling the bark or leaves to make a drink to deal with infections or menstrual problems. Mangosteen proponents tout it as being able to stop diarrhea and aid the immune system. One lab study has shown that mangosteen can stop the growth of bacteria that causes acne. It is important to note that no studies have been done on humans to test the effectiveness of the juice or fruit on people.

5 Benefits of Noni Fruit

Guys, who does not know the noni fruit? Perhaps only a few people who love this fruit, because this morinda has an unpleasant smell at all. Although the smell is bad, the fruit of this onehas benefits for health you know.

As described on the site healthyeating.sfgate.com, as for some of the benefits of noni fruit are as follows:

1. Immunity

Noni has the perfect balance of vitamins, minerals, amino acids, peptides, and enzymes. All these nutrients are very good for boosting the immune system. Research shows that drinking morinda juice may help protect the body from the effects of free radicals. Because noni fruit is rich in natural antioxidants such as vitamin E and coenzyme Q10 are required by the body.

2. Analgesic

morinda fruit is known as a painkiller and leaves can be used to reduce headaches. That said, long ago a lot of people who use noni leaves as a natural remedy to relieve joint pain. Noni contains as much as 75% analgesic effective as morphine sulphate in relieving joint pain.

3. Anti-cancer

Research has declared the compound 2-methoxy-1,3,6-trihydroxyanthraquinone the noni fruit good to prevent DNA damage and cancer as well as good for maintaining healthy cells in the body.

4. Improve Endurance Body

Noni can increase endurance, because it contains work that can activate the thyroid gland and thymus gland.

5. Normalize Blood Pressure

Noni can also lower high blood pressure. This was due to the presence of substances that function Phytonutrients scopoletin dilate blood vessels. As a result, the heart can not work hard, so it can normalize blood pressure.

Cayenne Pepper Health Benefits And Nutrition Fact

Various research activities conclude behind the spicy taste, cayenne pepper has many benefits, especially for health. Can reduce the risk of cancer, lower cholesterol levels in the blood and can heal the wounds.

Results of laboratory research in the UK found that the content of capsaicin in cayenne pepper that cause a sense of spicy, can kill cancer cells without damaging normal cells. So it is no wonder why some cancer cases in Mexico and India, where people eat lots of spicy food, less than Western countries, where people tend to not like spicy food.

Meanwhile, two research by a team from Australia was also revealed, adding cayenne pepper in every cuisine can lower cholesterol levels in the blood. The results also explain, spicy foods can also stabilize insulin levels in the blood.

In the dose that is not excessive, spicy foods beneficial to the stomach. Thus the results of the study by a team of researchers from Hungary. Capsaicin can reduce stomach acid and serve as anti-inflammatory.

Nutrition Fact of Cayenne Pepper

Cayenne peppers have amazingly very high levels of vitamins and minerals. Just 100 g provides (in % of Recommended daily allowance):

127% of vitamin-C (Ascorbic acid),

39% of vitamin B-6 (Pyridoxine),

54% of niacin,

71% of riboflavin,

1387% of vitamin A,

97.5% of iron,

41% of copper,

43% of potassium,

but no cholesterol.

Health benefits of Cayenne pepper

• Improve blood circulation

Cayenne pepper increases blood circulation in the body. Which in turn can help prevent low blood pressure problems. It also helps to prevent blood stagnation problems.

• Relieves muscle pain

Cayenne pepper is rich in capsaicin, these substances can help to relieve pain and muscle spasm problems. It also helps to relieve joint pain in arthritis condition.

• Helps detoxify

Cayenne pepper is known as a circulatory stimulant for the body. It helps to assist the bodys digestive system. It helps in cleansing and detoxification processes, helping to sweat excessively, which is also good for detoxification.

• Helps you lose weight

Cayenne pepper is rich in antioxidants, which help to increase the bodys metabolic rate. Consuming cayenne pepper in the diet can also help in losing weight and burn off excess fat from the body.

• Maintain a healthy heart

Cayenne pepper helps to reduce levels of bad cholesterol from the body. Which in turn prevents the risk of heart disease. Cayenne pepper also helps to lower blood pressure, body, thus providing benefits for heart health.

• Helps in Allergies

Cayenne pepper has anti-inflammatory properties, which help in skin allergic conditions. It also helps to relieve the pain caused by arthritis conditions.

• Helps to treat colds and flu

Cayenne pepper helps reduce the formation of dense mucus that cause colds. in the presence of capsaicin contained therein. So that cayenne pepper can also relieve nasal congestion.

Differences of Green Tea and Black Tea Origins Benefits and Side Effects

Tea is the second most widely consumed after water. The Chinese say better live three days without food than live a day without tea. Tea classified into several types such as white tea, black tea, and green tea. This plant was originally cultivated mainly in China and Japan. Over the years, the tea plant spread almost all over the world, especially in tropical and subtropical regions.

The question is, how good tea for our health? Apart from the differences in color, there are many differences between black and green tea. Both types of tea is also processed in different methods.

Green tea

Green tea can be obtained through two methods. According to the traditional Japanese method, green tea is obtained by steaming the tea leaves. While the Chinese green tea prepared by frying in a pan without oil.

To avoid oxidation, the tea is processed in no more than two days after being picked. The tea leaves retain green color so called green tea. Because in the process of tea leaves exposed to steam (heat) the fermentation can be avoided.

Health benefits of green tea

Green tea has many health benefits. Green tea contains many substances that can fight and prevent disease. Drinking green tea regularly can improve health. Here are some benefits you can get from green tea:

1. Suppress Appetite (Appetite suppressant)

Green tea works as an appetite suppressant, so widely consumed by people who are undergoing a diet program. Green tea can also increase your metabolism and immune system. This will increase the chances to fight the disease, and to help success the diet.

2. Against Cancer

Green tea can be used against several types of cancer. Green tea is known to stop the growth of cancer cells and help the body build up protection. Research shows that green tea may have a significant effect against gastric cancer, breast cancer, pancreatic cancer, lung cancer, prostate cancer, and skin cancer.

3. Lowering Cholesterol

Green tea can lower cholesterol levels in the body. Cholesterol can form plaque that can clog arteries. Cholesterol levels are low, meaning heart also will be healthier.

4. Against tooth decay

Green tea could be the best beverage to fight cavities. It is known that green tea can be used to fight the bacteria that cause cavities. Benefits of green tea not only when taken alone, but is also beneficial when used for gargling.

Black Tea

Unlike green tea, black tea, obtained after tea leaves oxidize before being dried. After the oxidation process is complete, the tea leaves are heated and then sorted according to quality. The black color of the leaves arise from the oxidation process.

Health benefits of black tea

Both green tea and black tea can be used for treatment of various diseases. The difference in the amount of caffeine is a key differentiating factor between green tea and black tea. Black tea contains more caffeine than green tea, but with a lower level of coffee.

Black tea is very good for protecting against heart disease and cancer.

People with low blood pressure should drink black tea is also good for digestive problems. Women who want to lose weight is recommended to drink this tea.

Both green tea and black tea is rich in vitamins and minerals. Vitamins are found in tea is vitamin C. Also, by drinking 2-3 cups of tea every day, your body will get a significant intake of vitamins B1, B2, B6, folic acid, and so on.

Side Effects of Tea

Those with high blood pressure should avoid black tea. Black tea contains caffeine that can aggravate high blood pressure. Caffeine is also not good for people who have problems with calcium absorption.

Orange Nutrition 10 Magnificent Benefits For Health

Do you curious to know how many calories content in an orange? According to data, calories in every 1 large sized orange (averages all varieties), contain 86 calories.

Oranges is one of most popular fruits in the world, but we should know nutrient content in it also the  benefits for health and beauty. Based on the results of research conducted by the University Health Ulleval in Norway, a high content of vitamin C in oranges can protect you from heart disease by improving the health of the arteries. The researchers found that adult men and elderly (object of study) that increase the intake of vitamin C from fruits (including oranges) did not experience thickening of the carotid artery, which is one of the main arteries that supply blood to the heart and brain. This result is different from those that do not increase the intake of vitamin C from fruits such as citrus fruits.

Oranges known as fruits that contains enough magnesium. Therefore, consuming oranges regularly can improve bone health. Based on the results of a study published in the Journal of Health in 2005, the researchers studied the relationship between magnesium intake on bone mineral density. The results showed that people who consume more magnesium daily, had a bone mineral density better than a lower magnesium intake.

Meanwhile, research conducted at the University of California, have shown encouraging results. Namely, those who ate a breakfast high in fiber, low in fat and low in fiber and high in fat, indicating an increase in the release of cholecystokinin hormone. To get more benefits of oranges for health, below you can read orang nutrition facts based on USDA National Nutrient data base.

Orange nutrition facts

Beside rich in vitamin C, orange juice also contains magnesium which can help maintain blood pressure and reduce the risk of heart attack. In addition, orange juice also can boost your immune system. Folic acid content in orange juice is also important for the development of your brain, while the high potassium content helps maintain healthy blood circulation. Orange juice also contains thiamin that helps the process of changing food into energy.

Carotenoids in orange juice is a powerful antioxidant that can fight harmful free radicals. Carotenoids also prevent premature aging. Phytonutrients in orange juice helps nutrients to function more effectively. The fruit is rich in vitamin B6, which increases the processing of carbohydrates and protein in the diet. Vitamin B6 also increases the production of hemoglobin is responsible for carrying blood to all parts of the body.

Nutritional value per 100 g
Energy	197 kJ
Carbohydrates	11.75 g
Sugars	9.35 g
Dietary fibre	2.4 g
Fat	0.12 g
Protein	0.94 g
Water	86.75 g
Vitamin A equiv.	11 μg
Thiamine	0.087 mg
Riboflavin	0.04 mg
Niacin	0.282 mg
Pantothenic acid	0.25 mg
Vitamin B6	0.06 mg
Folate	30 μg
Choline	8.4 mg
Vitamin C	53.2 mg
Vitamin E	0.18 mg
Calcium	40 mg
Iron	0.1 mg
Magnesium	10 mg
Manganese	0.025 mg
Phosphorus	14 mg
Potassium	181 mg
Zinc	0.07 mg

10 benefits of oranges for health and beauty

Reduce the risk of heart disease and diabetes

According to a recent study published in the American Journal of Clinical Nutrition, oranges can reduce the inflammation that occurs after eating foods high in fat and carbohydrates. Therefore orange fruit plays an important role in minimizing the risk of heart disease and diabetes.

Oranges can prevent breast cancer

Its true that orange can prevent breast cancer that is by eating orange regularly, because orange contains lycopene that can prevent breast cancer.

Boost the immune system

High content of vitamin C in orange, contribute to boost immunity and prevent various diseases. Therefore if you want to have a healthy body and avoid various diseases, it is advisable to consume oranges regularly, of course, with proper portions, as if the excessive consumption of orange also has negative effect on the gastric.

Lowering bad cholesterol

By consuming orange fruits with routine and the right dosage can keep you from the risk of increased cholesterol. a study published in Nutrition Research in 2010 showed that orange can lower cholesterol levels. Beta carotene, bioflavonoids, and pectin are very beneficial for strengthening the blood vessels. It also can help increase good cholesterol in the body, as well as lower bad cholesterol.

Benefits of orange to reduce birth defects

For pregnant women who consume orange, may reduce the risk of birth defects because the content of lycopene in it. While the content of flavonoids in orange, useful for the children to become immune cells and antibodies that will keep your childs immune so as not to catch cold and cough.

Oranges can help skin appear youthful

Antioxidants contained in orange, can make your skin look naturally white and will make the skin taut and will make a youthful face. This is because the content in oranges can protect the skin from free radical damage that would cause the signs of aging on the skin.

Lowers the risk of colon cancer

Oranges can also reduce the risk of colon cancer, because the vitamin in orange can repel free radicals that will damage the surface of the DNA in our bodies.

Maintain a healthy digestive tract

Oranges contain pectin which is a dietary fiber, which aid digestion and maintain intestinal mucous membrane as it reduces the time of toxin exposure and other harmful chemicals in the gut.

Benefits of orange to prevent hypertension

Oranges contain potassium minerals in adequate amounts. Potassium is an important component that plays a role in body fluids helps controlling heart rate and blood pressure thus preventing high blood pressure.

Reducing risk of inflammation

In addition to functioning as an antioxidant, Narigenin contained in orange fruit also have anti-inflammatory effects.

Calories In Blueberries Nutritional Value 11 Amazing Benefits

Blueberries are included in the berry family has the sweetest flavor, also includes one of the fruits that are low in calories. Not to mention the nutritional content of blueberries that provide many health benefits. Blueberries are one of the healthiest fruits on the planet. Blueberries beat other fruits and other vegetables because of its antioxidant content. This makes blueberries as one antidote to damage cells in the body that contributes to the symptoms of heart attack and cancer incidence. Research on rats mention that rats consuming this fruit becomes more focused and smarter than mice that did not eat it.

Fruit that has a Latin name Vaccinium spp, contains a variety of nutrients, for example, some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), vitamins B1, B2, B3, and B6, vitamin C, vitamin E, vitamin K, as well as carbohydrates and fats. The content of manganese and vitamin K on Blueberry fruit is quite high, the chemical element manganese is an anti-inflammatory. Its function can indirectly facilitate blood flow and improve memory.

Calories in bluberries and nutrition facts

Like what we have mentioned above, bluberries are low in calories. There are only 16 calories in every 1 oz fresh bluberry fruit, meanwhile calories in every unsweetened frozen bluberries with the same size contains 14 calories. The highest calories content available in blueberry muffins which has 79 calories in every 1 oz. Below you can read detail nutritional value.

Nutritional value per 100 g
Energy	240 kJ
Carbohydrates	14.49 g
Sugars	9.96 g
Dietary fiber	2.4 g
Fat	0.33 g
Protein	0.74 g
Vitamin A	54 IU
beta-carotene	32 μg
lutein and zeaxanthin	80 μg
Thiamine	0.037 mg
Riboflavin	0.041 mg
Niacin	0.418 mg
Pantothenic acid	0.124 mg
Vitamin B6	0.052 mg
Folate	6 μg
Vitamin C	9.7 mg
Vitamin E	0.57 mg
Vitamin K	19.3 μg
Calcium	6 mg
Iron	0.28 mg
Magnesium	6 mg
Manganese	0.336 mg
Phosphorus	12 mg
Potassium	77 mg
Sodium	1 mg
Zinc	0.16 mg

Blueberries health benefits

• Healthy heart. Blueberries contain ingredients that are good for heart health. With the consumption of five or six pieces each week, will help lower the risk of developing a heart attack.
• Lowering blood sugar. Blueberry fruit is a fruit with a low glycemic index, which is good for blood sugar regulation, particularly for those with diabetes. Consumption of these five fruits every day, and you will feel the positive benefits to the body.
• Prevent cancer. With diligent eating half a cup of blueberry juice every day, its anthocyanin content can prevent cancer.
• Preventing infection in the urinary tract. Such as cranberries, blueberries are also good for preventing bacterial or bladder infection. 
• To lose fat in the abdomen. With polyphenol ingredients found in them, nutritious blueberries reduce excess fat around the stomach and reduce problems in the bodys metabolism. Due to the low calorie content, the fruit is good to eat for you who are undergoing a diet program. 
• Treating cellulite. Raw blueberries contains four grams of fiber. Fiber is in it more easily absorbed than water though. 
• Good for the bones. Material containing manganese blueberries good for the bones so powerful in strengthening bones and you will avoid the risk of loss.
• Increase endurance. According to a study, blueberries turned out to contain more antioxidants than other fruits and vegetables. Antioxidants are good for the immune system, by neutralizing the free radicals caused by toxins or cigarette. The antioxidant benefits resulting from pigment-producing blue color in blueberries. 
• Brain stimulation. Diligently eating blueberries can make the brain work more actively and more clever. The study also said that the habit of eating blueberries can improve memory in later life. 
• Good for dry skin. In the realm of beauty, blueberry donate one other important benefits, which smoothes skin texture. The trick is simple, mix two teaspoons of brown sugar and blueberries with three tablespoons of lemon juice. 
• Helped sharpen vision. Consumption of two blueberries every day will avoid yourself from the risk of decreased vision in the eye due to increasing age.

Amazing Health Benefits Of Green Tea

Many people say that green tea is good for health and is believed that it helps in attaining weight loss. When taken regularly green tea also offers many other health benefits. This tasty beverage contains a potent nutrient called as EGCG or epigallocatechin gallate.

Why Green Tea?

Green tea has originated in China and it is being used as a medicine ever since. This flavorsome beverage is extensively used all over Asia. It benefits of this beverage ranges right from lowering your (BP) blood pressure to cancer prevention. Since the fermentation process is avoided in the green tea, it provides more health benefits compared to black tea, thus retaining high amount of poly-phenols and antioxidants and other useful substances.

Let’s look a little deeper into the benefits green tea and reasons to start drinking green tea

11 amazing benefits of green tea that you are not aware of are listed below:

1. Weight Loss:

   Green tea helps you lose weight by increasing the metabolism.  High amounts of poly-phenols present in green tea increases fat oxidation levels and also intensify the rate of burning food into calories.



2. Diabetes:

   After your meal, green tea slows your blood sugar by regulating glucose levels. This beverage prevents high insulin levels and the resulting fat deposits.



3. Heart Disease:

   Green tea helps you stay relaxed and also helps you withstand the blood pleasure changes and works on the lining your blood vessels. It prevents clots formation, which is the main cause of heart strokes / attacks.



4. Esophageal Cancer:

   Green tea apparently kills cancer causing cells without damaging healthy tissues that are surrounding the cancer cells and reduces the risk of esophageal cancer.



5. Cholesterol:

   Green tea aids in improving the ratio of good to bad cholesterol. It also helps in reducing bad cholesterol in the blood.



6. Parkinson’s and Alzheimer’s:

   It helps in delaying the deterioration caused by Parkinson’s and Alzheimer’s. It also protects brain cells from dying and restores brain cells that are damaged.



7. Tooth Decay:

   The antioxidants like “catechin” present in green tea, destroys viruses and bacteria that cause infections in throat, dental caries and other tooth conditions.



8. Blood Pressure:

   Consuming green tea on a regular basis will diminish the risk of high BP or blood pressure.



9. Depression:

   Amino acids such as “Theanine”, which is present green tea leaves, provides a soothing and relaxing effect and helps you, get rid of stress or depression.



10. Anti-viral and Anti-bacterial:

    Strong antiviral and antibacterial agents present in green tea are an efficient treatment for many health conditions ranging from common flu to cancer. It also slows down the spread of various diseases.



11. Skincare:

    Green tea protects you skin and prevents it from various signs of aging including wrinkles. The antioxidant and anti-inflammatory properties help you in achieving skin care. When applied topically, it helps in reducing the damage caused by sun.

Reasons to drink green tea daily:

• It is a wonderful fat fighter, because of the active ingredients like EGCG. It increases the rate at which your body burns fat
• EGCG present in green tea speeds up weight loss by activating your fat burning genes present in the abdomen, thereby reducing belly fat
• It balances the blood sugar levels and keeps you energy stable. EGCG present in green tea improves the use of insulin in your body, preventing blood sugar crashes and spikes, which may cause petulance, fatigue, and cravings for harmful foods
• It also helps you fight against lung cancer. It is observed that EGCG suppresses the growth of lung cancer causing cells
• EGCG present in green tea stop the progress of colorectal cancer
• EGCG in green tea helps your body in killing prostate cancer cells
• EGCG also prevents the skin from wrinkling and aging. Potent antioxidant present in green tea destroys free radicals that damage skin. So decreasing the number of free radicals will reduce many signs of aging
• It destroys free radicals which may cause chronic illnesses including diabetes, arthritis, and cancer

Green tea can be taken in any form; say you may try iced, hot, by adding natural herbs or dab of lemon juice. In whatever form you may consume, you can reap the full benefits of it. It is recommended to have 2 to 3 cups of it daily. Since it doesn’t contain much caffeine, it is not harmful.