Public Service site: Fruit (Tips) Tips
Read these 10 Public Service site: Fruit (Tips) Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Fruit tips and hundreds of other topics.
Detox, The Fruity Way
If you want to detoxify your body but can't face the thought of a juice fast, then using fruit may be the solution for you. Unlike a juice fast, where your body learns to do without food, a fruit detox program may leave you feeling hungry. This is because the body will still be receiving and trying to digest nutrients. Fruit is not always satisfying, especially if you've been eating heavy food. However, eating fruit can result in a more thorough detoxification than a juice fast. That's because people using fruit to detox are likely to consume fewer calories.
Side Effects
In the early stages of a fruit detoxification program, you may feel hungry and weak. You may experience diarrhea. You may even have bad breath and a coated tongue. This is a normal part of the detoxification program and will soon pass.
Which Fruit Should I Use
Melons and non-acid fruit are the best fruit to use during a detoxification program. Citrus fruits, which are acid, will increase the detoxification program but it may be better to avoid these until the body is used to the new food regime.
Benefits
In addition to getting vitamins from the fruits, the cleansing will boost the function of vital organs such as the liver and gall bladder, detoxify the lymph glands and cut down on the amount of time needed for digestion. After a few days of following the program, you are also likely to notice an increase in energy.
Fruit and Fiber
What is dietary fiber?
Dietary fiber consists of a mix of plant materials that don't break down easily in the digestive system. There are two types of dietary fiber: insoluble fiber, which is found in wholegrain products, and soluble fiber, found in fruit, peas, beans and some cereals.
Why do we need it?
Insoluble fiber helps us to feel full and helps with waste elimination. Soluble fiber is thought to help with reducing cholesterol. Recent research suggests that fiber consumption also helps with digestion, diabetes, heart disease, cancer and obesity. Guideline amounts for fiber consumption vary considerably, but most authorities agree that it is important to eat a lot of fiber.
Which fruit are best for fiber?
High fiber fruit (per medium fruit or cup) include apples (4 grams), avocado (10 grams), blackberries (7 grams), and kiwi (6 grams). Mangoes, oranges and strawberries contain about 3 grams.
These fruit are also rich in essential vitamins and minerals.
Sour Lemon Has Sweet Rewards
Lemons originated in India or China and made their way west in the 11th century. Lemons are great for adding a touch of flavor to food, but we don't tend to drink the juice unless it's heavily sweetened. Why then, should the humble lemon be such an essential part of our diets?
A quarter cup of lemon juice is low in calories and contains almost half the daily vitamin C needs for an average healthy woman. Vitamin C is an antioxidant which fights free radicals and alleviates the symptoms of osteoarthritis and rheumatoid arthritis. Vitamin C also helps fight the common cold.
Lemons were effectively used against such diseases as rickets and scurvy in the 16th century. In modern times, the fruit is known for its flavonoids and cancer-fighting properties.
Despite its sour flavor, lemon juice is quite refreshing. There are also some lemons, such as the Meyer, which have a sweet flavor.
The Skinny on Fruit Skins
Our ancestors used to pick fruit off a tree and eat it. End of story. No washing or peeling. And when they made juice, the whole fruit went in. In modern times, we like to sanitize our fruit. We often have to remove the peel, the seeds and the pulp before we're prepared to look at it, let alone eat it.
But it looks like our ancestors were on to something. While eating fruit is good for us, eating whole fruit is even better. This is because much of the goodness of fruit can be found in the bits we throw away.
Recent research shows that the skins of fruit contain flavonoids and other substances that help to protect and improve our health. Some of these nutrients protect us from the sun and reduce the risk of certain cancers.
Fruit pulp is equally useful. The pulp of a fruit contains a large part of its flavonoids, vitamins, minerals and fiber. Get rid of those and half the goodness is gone. For example, apples are a high fiber fruit, but when you drink it as juice most of that fiber has been washed away. So to get the most of our fruit, we need to eat the fruit whole.
Getting The Best From Eating Fruit
People always tell us to eat fruit to improve our health, but how do we know which fruit are giving us most benefit? To get the most of our fruit consumption, we need to know what vitamins that improve our health are included in the fruit we eat every day. Here's a guide to the vitamins in common fruit:
Apple - A, C, E, Folate
Avocado - A, C, B1 (thiamine), B2 (riboflavin), B6, Niacin, Folate, Pantothenic Acid
Banana - A, C, E, B6, Niacin, Folate, Pantothenic Acid
Blackberry - A, C, E, Folate
Cantaloupe - A, C, Niacin, Folate
Grape - A, C, B6, Folate
Kiwi - A, B2, B6, C, E, Niacin and Folate
Lemon - A, C
Lime - A, C, Folate
Mango - A, B2, B6, C, E, Niacin and Folate
Orange - A, C, B1 (thiamine), Folate, Pantothenic Acid
Peach - A, C, Niacin, Folate
Strawberry - A, C, Folate
Tomato - A, C, Niacin, Folate, B6
Watermelon - A, C, B1 (thiamine), Niacin, B6, Folate
What are the vitamins good for?
Vitamin A helps with bone and tooth growth, cell reproduction and keeps skin and hair healthy. It also stimulates immunity.
Vitamin B1 (thiamine) helps the body produce energy by converting carbohydrates into energy. It also helps the heart, muscles and nervous system to work.
Vitamin B2 (riboflavin) helps with growth, reproduction, the production of red cells and the release of energy.
Vitamin B3 (niacin) helps with digestion and the conversion of food to energy. It also helps the skin and nerves to work.
Vitamin B5 (pantothenic acid) helps with the metabolism of food and the formation of good cholesterol and hormones.
Vitamin B6 (pyridoxine) helps the nerve system to function and assists the formation of red blood cells. It also helps create antibodies in the immune system.
Vitamin B9 (folate/folic acid) helps with cell growth, the formation of DNA, brain function and the nervous system. This is essential for pregnant women so that embryos will develop properly.
Vitamin C is an antioxidant which protects the body against free radicals. It also helps to fight viruses.
Vitamin E is an antioxidant. It also helps to heal broken skin.
The Small Fruit With A Big Punch
Kiwi fruits were virtually unknown in the US until the 1960s. The small fruit originated in China, where it was known as Yang Tao. The fruit was taken to New Zealand in the early 20th century and was renamed the Chinese Gooseberry. The green fruit with small black seeds is now commonly used in salads and smoothies and there's good news. Not only does the kiwi fruit taste good, it's also good for you.
Kiwi fruit contain a variety of vitamins (A, B2, B6, C, E, Niacin and Folate) and minerals (potassium, phosphorus, magnesium, calcium, selenium, zinc, iron and copper). The fruit is also high in dietary fiber. But that's not all. Kiwi fruits are rich in antioxidants, which protect cells from damage.
Kiwi fruits can also help to provide protection against such conditions as asthma and macular degeneration, and can help keep hearts and colons healthy, this contributing to overall health and wellbeing. Researchers are also investigating how the kiwi fruit may help to protect DNA.
How Do You Like Them Apples?
'An apple a day keeps the doctor away' is not just a saying. Apples are high in fiber and contain flavonoids and fructose, all of which can help to keep us healthy. Apples contain two types of fiber which help to reduce cholesterol, reducing the risk of stroke, heart attack and hardening of the arteries.
A study of more than 100,000 people showed that those whose diets included apples (as well as tea, onions and broccoli) reduced their risk of heart disease by 20 percent. Medical research also shows that apples protect against breast and colon cancer and enhance the skin's ability to protect itself from the sun. Age related macular degeneration and menopausal bone loss may also be affected by the beneficial qualities of apples.
Pectin, the soluble fiber, helps to take toxic heavy metals out of the body. Both types of fiber help protect against cancer by taking toxic materials out of the body. One of the ways apples do this is by relieving constipation.
Apples contain vitamins and minerals that help with bone and tooth growth, cell reproduction, healthy hair and skin and immune boosting. It also contains antioxidants and folic acid, which is essential for the development of healthy embryos.
So consider eating a large apple every day. And eat the skin as well - you'll get more fiber that way.
A Fruitier Way To Mineral Health
We all know we need vitamins to remain healthy, but there are certain minerals that are useful too. Luckily, there are plenty of minerals to be found in the fruit we eat every day. Here's a guide to the minerals found in some fruit and what they are useful for. Most fruits also have trace amounts of other minerals.
Apple - potassium, calcium, phosphorus, magnesium, selenium
Avocado - potassium, phosphorus, magnesium, calcium, sodium, iron
Banana - potassium, magnesium, phosphorus, calcium, selenium, iron
Blackberry - potassium, calcium, phosphorus, magnesium, manganese, iron, selenium, zinc
Cantaloupe - potassium, phosphorus, calcium, magnesium,
Grape - potassium, calcium, phosphorus, magnesium, iron, selenium
Kiwi - potassium, phosphorus, magnesium, calcium, selenium, iron, zinc, copper
Lemon - potassium, calcium, phosphorus, magnesium, iron
Lime - potassium, calcium, phosphorus, magnesium, iron
Mango - potassium, calcium, phosphorus, magnesium, iron
Orange - potassium, calcium, phosphorus, magnesium, selenium
Peach - potassium, phosphorus, magnesium, calcium, selenium
Strawberry - potassium, calcium, phosphorus, magnesium, selenium, iron, manganese
Tomato - potassium, phosphorus, magnesium, calcium, sodium, iron, selenium
Watermelon - potassium, magnesium, phosphorus, calcium, iron, selenium
What are the minerals good for?
calcium - muscle contraction, blood clotting and the operation of the nervous system. Calcium also helps with insomnia.
copper - helps the body store and use iron; helps supply oxygen to the body; helps with the formation of red blood cells.
iron - iron deficiency affects children's learning and behavior. It can also affect the nervous system and cause weakness and tiredness.
magnesium - helps with making new cells, activating B vitamins, clotting blood, producing energy, relaxing nerves and muscles and absorbing certain vitamins. Magnesium is also useful for bones and for insulin secretion.
manganese - helps with enzymes relating to blood sugar and thyroid hormone function.
phosphorus - helps to form bones, teeth and nerves.
potassium - helps the body grow, regulates water balance in the body and helps with heart function.
selenium - an antioxidant that works with vitamin E.
sodium - regulates blood pressure and blood volume and helps muscles and nerves work.
zinc - useful for the immune system, growth, healing and sight, as well as the metabolism of carbohydrates and protein.
Crushed - A Brief History of Wine
No-one is quite certain just when people discovered that they could crush grapes and make a delicious and intoxicating drink called wine. There are signs that wine was around in ancient Egypt and we know that grapes were grown in Asia around 5000 BC and there are records of wine drinking from 6000 BC. There are also many references to wine and grapes in the Bible, suggesting an ancient history.
Wine was a big part of social life in Roman times and since the Romans traveled all over Europe and to parts of Africa, it's not surprising that winemaking emerged around the world. France, Germany and Austria were notable winemaking sites of the day. When Europe entered its age of exploration, in the 16th and 17th centuries, Europeans took grapes (and wine) with them to the US, South America, South Africa and other continents and countries.
Grapes are now produced commercially in the US, France, Spain, Italy, Argentina, Australia, Germany, Portugal, Romania and South Africa, among others. Many people also make home-made wine out of other fruit such as apples, blackberries and blueberries.
Time To Get Fruity
An apple won't help with every medical condition, but it can't be denied that there are a lot of benefits to regular fruit consumption. Eating fruit often will help general health and wellbeing, and will keep skin, hair and body looking vital.
Eating fruit can help to cut down the risk of getting certain cancers and can reduce the risk of heart disease. Keeping blood pressure low and energy high are two other benefits. And we can all get most of the vitamins we need from fruit.
Fruit can also keep your digestive system clean and working well. This is why many cleansing and diet regimes have fruit as an integral part. Governments around the world also advise that people eat several portions of fruit a day. Portion sizes can vary from one piece of fruit (such as an apple or orange) to a couple of handfuls (for cherries or grapes).
Best of all, eating the right type of fruit can help with weight loss. This is not an excuse to go out and buy lots of bananas, though. When deciding which fruit to eat, it is important to balance the possible health benefits against the risk of eating fat-producing fruit.
