10+ Magnificent Benefits of Plum, Nutrition Facts & Calories Content

Plum has about 2,000 varieties originating from various countries. In general, it turns out the fruit that has a latin name Prunus domestica has incredible nutritional content for health. In China, black plum varieties thrives in Zhejiand Province, Fujian, and Yunnan. In Chinese mythology, a plum is a special symbol which symbolizes wisdom, immortality, and resurrection. In China, black plum is used for the treatment of a number of diseases. Because, black plums contain a high source of vitamin C, malic acid, oxalic acid, and tannins. Although small and low in calories, but plums are a good source of iron for the body. A study conducted by experts from Annamalai University even mention plum extracts can improve hemoglobin.

Another study conducted at Father Muller Medical College said plums containing antineoplastic that can prevent cancer. Not only the fruit, even the stems, seeds, and leaves from plum tree is also a material that can be used to cure various diseases. Leaves of plum tree is used as an antibacterial ingredient that strengthens teeth and gums.

Plum is a source of lutein and zeaxanthin. Both of these pigments prevent muscle degeneration leading cause of vision loss. The content of vitamin A and antioxidants in plum, believed to ward off free radicals that damage cells and tissues that can injure eyes.

Experts from Florida State and Oklahoma State University conducted an experiment involving 100 women pascamenopouse. A total of 55 women were asked to consume 100 grams of prunes every day for 12 months, while the rest were asked to consume 45 grams of dried apples instead of plums. Each day, participants also take a supplement that contains 500 mg of calcium and vitamin D 400 IU. The analysis showed women who ate prunes has higher bone density at the spine and forearm bone, compared with those who ate apples.

Plums nutrition facts

Nutritional value per 100 g
Energy	192 kJ
Carbohydrates	11.42 g
Sugars	9.92 g
Dietary fiber	1.4 g
Fat	0.28 g
Protein	0.7 g
Vitamin A equiv.	17 μg
beta-carotene	190 μg
lutein and zeaxanthin	73 μg
Thiamine	0.028 mg
Riboflavin	0.026 mg
Niacin	0.417 mg
Pantothenic acid	0.135 mg
Vitamin B6	0.029 mg
Folate	5 μg
Vitamin C	9.5 mg
Vitamin E	0.26 mg
Vitamin K	6.4 μg
Calcium	6 mg
Iron	0.17 mg
Magnesium	7 mg
Manganese	0.052 mg
Phosphorus	16 mg
Potassium	157 mg
Sodium	0 mg
Zinc	0.1 mg
Fluoride	2 µg

Benefits of plums

Plum fruit touted as having the effect of anti-hyperlipidaemic and anti-diabetic. Plum juice also has properties to relieve chronic diarrhea. Another study conducted at Father Muller Medical College shows that plum fruit contains anti-neoplastic useful for preventing cancer. Fruit is widely used as a cake topping is also recommended for those who suffer from anemia, renal lithiasis, biliary lithiasis, vitamin A deficiency, pregnant women, the elderly, or teenagers. The juice is also used in cosmetics because it can brighten the skin. Another amazing plums benefits for health are:

1. Maintain stable blood sugar levels remain normal

2. stimulates the kidneys

3. Has a mild laxative effect as

4. Good for digestion

5. Contains a high iron

6. Reduce the risk of urinary tract infections

7. Help prevent heart attacks

8. Helps regulate blood pressure

9. Lowering cholesterol levels

10. Effective for skin problems such as sunburn and eczema

Calories in Kiwi Fruits & Nutrition Facts

Kiwi fruit is low in calories but rich in nutrients. As stated in the USDA national nutrient database, calories in every 100 g of kiwi fruit weight contains 61 calories. Meanwhile calories in gold kiwi with the same weight, contains 60 calories. A publication that was published in the Journal of the American College of Nutrition shows that, from 27 types of commonly consumed fruits, kiwi has highest nutrient density (nutrient density). The research was conducted by Dr. Paul Lachance, director of The Nutraceuticals Institute, a professor at Rutgers University, USA.

Kiwi is a source of amino acids arginine and glutamate. Arginine is an amino acid that is a vasodilator (blood pressure lowering) and helps increase blood flow. As a vasodilator, arginine is also used to treat symptoms of impotence. The same amino acids also prevent plaque on artery walls, particularly in patients with angioplasty (plastic surgery of blood vessels).

Some research shows that the kiwi fruit contains 17 times more vitamin C than an apple, two times more than oranges, as well as more than lemon. The content of vitamin E in kiwi twice more than the avocado. In addition, kiwi fruit also contains vitamins B1, B2, B6, folic acid, niacin, vitamin A, and pantothenic acid in significant numbers.

Vitamin C and vitamin E as a natural antioxidant that plays an important role in counteracting free radical attack, causing aging cells and triggers the onset of various diseases. Free radicals are atoms or molecules that has one or more unpaired electrons that are free to bind to various cells and tissues, as well as lead to cancer, heart disease, and premature aging.

Vitamin C helps maintain the condition of the body against flu and colds (boosts the immune system), reducing stress levels and help the healing process. This vitamin also plays a central role in maintaining the health of skin cells that still looks clean, radiant and healthy. As with vitamin C, vitamin E also plays a role maintaining healthy body cells, slow the effects of aging and maintain skin cells in order to stay young, improve fertility, and reduce the risk of coronary heart disease. ( Another benefits read at benefits of kiwi fruit)

In addition to vitamin C and E, another antioxidant present in kiwi is certain phytochemical compounds, such as carotenoids, lutein, Xanthophyll, flavonoids, and others. Kiwi antioxidant capacity against free radical compounds placed third highest after the orange and red wine.

The main minerals contained in the kiwi is potassium, magnesium, calcium, copper, zinc, manganese, and phosphorus. The content of potassium in the kiwi was 5.4 mg / calories, higher than bananas (4.2 mg / calories), and slightly lower than the papaya (6.6 mg / calories) and apricot (6.2 mg / calories). To get more specific kiwi nutritional value, below you can read at the table based on USDA National Nutrient data base.

Detailed green kiwi fruit nutritional value

Nutritional value per 100 g
Energy	255 kJ
Carbohydrates	14.66 g
Sugars	8.99 g
Dietary fiber	3 g
Fat	0.52 g
Protein	1.14 g
lutein and zeaxanthin	122 μg
Thiamine	0.027 mg
Riboflavin	0.025 mg
Niacin	0.341 mg
Pantothenic acid	0.183 mg
Vitamin B6	0.063 mg
Folate	25 μg
Choline	7.8 mg
Vitamin C	92.7 mg
Vitamin E	1.46 mg
Vitamin K	40.3 μg
Calcium	34 mg
Iron	0.31 mg
Magnesium	17 mg
Manganese	0.098 mg
Phosphorus	34 mg
Potassium	312 mg
Sodium	3 mg
Zinc	0.14 mg

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

It's 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 child's 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.

Avocado Calories, Nutrition & Various Magnificent Benefits Of Avocado For Health Also Beauty

Although the number of calories in an avocado is high, but there is a surprising fact about the benefits of nutrition in it for health. There are some reasearch that proven avocado has benefits to prevent cancer also many people that proved avocado also can used as acne tratment. Calorie content in avocados are indeed high, because it comes from fat. But actually, the fat contained in avocados are classified as oleic monounsaturated fats. Oleic fatty acid, which is also known as Omega 9 fatty acids may reduce the risk of coronary heart disease. Rich fat content makes vitamin A contained in avocados are not easily damaged. The content of vitamin A and C make a good avocado as an antioxidant, an antidote to bad effects of free radicals.

There is also a research from  University of Western Australia and Monash University that revealed avocado benefits for men's fertility. The research result shows, sperm that has antioxidants layer are easier to reach the ovum. Some of health benefits of avocado oil has also been proven to be real through scientific research. Avocado oil is known to increase the body's ability to absorb carotenoids contained in food. Carotenoids are fat-soluble compounds, and highly dependent on the presence of fat. And unfortunately, a lot of foods high in carotenoids, but very low in fat.

Avocado oil is high in unsaturated fatty acids are very good to deal with this. A study showed that adding avocado oil in foods can enhance the body's ability to absorb alpha-carotene, beta-carotene, and lutein up to 15 times more than that without the avocado oil. To know more health benefits, you should know avocado nutritional value below based on USDA National Nutrient data base.

Avocado nutrition facts

Nutritional value per 100 g
Energy	670 kJ
Carbohydrates	8.53 g
Sugars	0.66 g
Dietary fiber	6.7 g
Fat	14.66 g
saturated	2.13 g
monounsaturated	9.80 g
polyunsaturated	1.82 g
Protein	2 g
Water	73.23 g
Vitamin A equiv.	7 μg
beta-carotene	62 μg
lutein and zeaxanthin	271 μg
Thiamine	0.067 mg
Riboflavin	0.13 mg
Niacin	1.738 mg
Pantothenic acid	1.389 mg
Vitamin B6	0.257 mg
Folate	81 μg
Vitamin C	10 mg
Vitamin E	2.07 mg
Vitamin K	21 μg
Calcium	12 mg
Iron	0.55 mg
Magnesium	29 mg
Manganese	0.142 mg
Phosphorus	52 mg
Potassium	485 mg
Sodium	7 mg
Zinc	0.64 mg
Fluoride	7 µg

Avocado calories content

Calories in every 1 fruit (all avocado varieties average) that has 7.1 oz of weight contain 322 calories. There is also a difference calories content between Californian avocados with Florida avocados. With the same weight of pureed avocados (8.1oz), Californian avocados has higher amount of calories (384 calories) compared with Florida that only contain 276 calories.

Avocados can be regarded as one of the oldest fruits in the world. But in fact, the avocado has a very high nutrient content. Besides containing carbohydrates and protein, it turns out avocado contains potassium, phosphorus, magnesium, calcium, zinc, folate and vitamin essential in it (read at avocado nutrition facts table above). Avocado is a fruit which is special, because it contains 20-30 times more fat than other fruits. The fat content can provide enough energy when consumed. Type of fat that contained is monounsaturated fat which is a powerful antioxidant that is a single, that is easily digested and useful for the body.

Benefits of avocado for health

Protect from cancer

According to one study, extracts of avocado can kill or stop the growth of precancerous cells that can lead to oral cancer. But the extract is also believed to have the same effect on other types of cancer. Efficacy of the fruit according to some researchers generated by the content of folate, vitamin C and E as well as antioxidants.

Lowering blood cholesterol

Avocados are a source of monounsaturated fats are good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.

Blood pressure control

Another benefit of avocado for health is to help maintain blood pressure, it is because the avocado contains potassium which can stabilize blood pressure, especially to prevent high blood attack. High blood attacks became one of the causes of stroke, a disease that makes the body unable to move half. But with the content of potassium in avocados, high blood attack, stroke or other blood circulatory disease stopper can be minimized.

Prevent anemia and heart attacks

In the avocado fruit contains copper and iron. Iron and copper are very helpful in terms of the formation of red blood cells, with frequent eating avocados can prevent blood loss or anemia. Avocados can also monitor your heart rate and maintain body nerve function to stay awake.

Benefits of avocado to prevent stroke

Avocados have a very high content of folate. The folate content of useful to prevent stroke. With lots of eating an avocado is the possibility of stroke will be minimized.

Better nutrition absorption

The study found that some types of nutrients can be absorbed better when eaten with avocado. In one study, when the participants consumed a salad containing avocados, they can absorb five times the amount of carotenoids (a group of nutrients including lycopene and beta carotene) than those who did not mix it with avocado.

Benefits of avocado for beauty

Fruit which has scientific name Persea americana contains oils that can nourish the skin. The content of essential fatty acids, vitamins C, E and other nutrients can function as an antioxidant, antibacterial and anti-wrinkle effects to create beautiful and youthful skin. 

Avocados are also able to prevent the growth of bacteria on the skin that causes acne, and moisturize and protect skin from dryness. Besides avocados can counteract bad effects of ultraviolet light and suitable for all skin types, including sensitive skin problems to treat. Avocado skin contains oils that can be used as a moisturizer. Clean your face, then gently rub the inside of the avocado skin on the entire face. Let stand about 15 minutes, then rinse with warm water, followed by cold water. Skin becomes more moist and soft.

If you want to get more information about avocado nutrition, benefits for health and so on. You may ask a nutritionist to makes you consume the right portion, because however, too much consumption is also not good for helth too.