Health involves the physical, mental and spiritual levels of the individual. A physically healthy person is one who can carry out normal daily physical activities and respond to emergencies with out undo fatigue or pain. The health part of health, nutrition and fitness is achieved through a balanced program of good nutrition, healthy physical activity, continuous education and mental activities, and social and spiritual activities. Your choices of the food you eat and your physical activities affect both your short term and long term health (how you feel now and in the future). You may be getting plenty to eat, but if it is not a proper balance of choices from all five of the basic food groups you may be adding fat to your body without generating the energy to burn the calories and energy to the cells to carry out their functions. Healthy physical activity helps burn off any excess calories you consume, and keeps muscles and joints flexible and strong. Your efforts of continued education (reading, attending seminars, as well as attending formal education classes), and spiritual activities (social activities, attending devotional services, meditation, etc) provides you with a sense of accomplishment and well being. An important part of good health is being physically fit and maintaining proper body weight. Maintaining good health requires following a nutritional diet, and exercising to build and maintain muscles, and to burn of any excess calories.
The nutritional health part of health, nutrition and fitness deals with the food we consume to maintain our health and provide energy to carry on our daily lives. Nutrition is the process of nurturing or being nourished; the total of all the processes that a plant or animal uses to take in and process food substances to maintain a healthy life. A healthy nutrition life style requires a balanced diet of food selected from the five basic food groups, fruits, vegetables, naturally calcium rich dairy products or calcium enriched products, whole grains, and protein (lean meat fish, peas and beans). Other nutritional factors should also be considered. Most fruits and vegetables are better if they are consumed raw because heating destroys some of the healthy nutrients. Steaming and broiling food is better than boiling or frying foods. Preparing fresh fruits and vegetables is better than processed or prepared foods.
The prepared foods generally contain more salt (sodium) than necessary and other flavor enhancing substances. Some of these additives do not add any nutritional value to the food and may even be harmful to your health. More nutritional factors to consider are the variety of the fruits and vegetables in our diet. Nutritional data shows that dark green vegetables (romaine lettuce, kale, broccoli, etc.), and orange vegetables (carrots, sweet potatoes, pumpkin and summer squash) provides more nutritional value than some of the less colorful vegetables. Here are even more nutrition facts. Some foods contribute to burning fat. Green tea contributes to fat burning by increasing the body’s metabolism and increasing energy level. Foods high in protein are more difficult to digest so they require more calories in the digestive process. Good nutrition practices may not be sufficient for some people they may require unique alternative supplements.
Study in Index
- 1 Fruits nutritional facts
- 1.1 Apple nutrition facts
- 1.2 Grape nutrition facts
- 1.3 Pineapple nutrition facts
- 1.4 Kiwi nutrition facts
- 1.5 Lemon and Lime nutrition facts
- 1.6 Mango nutrition facts
- 1.7 Orange nutrition facts
- 1.8 Banana nutrition facts
- 1.9 Pear nutrition facts
- 1.10 Strawberry nutrition facts
- 1.11 Peach nutrition facts
- 1.12 Apricot nutrition facts
- 1.13 Blackberry nutrition facts
- 1.14 Cranberry nutrition facts
- 1.15 Grapefruit nutrition facts
- 1.16 Prune nutrition facts
- 1.17 Raspberries nutrition facts
- 1.18 Papaya nutrition facts
- 1.19 Melon nutrition facts
Fruits nutritional facts
Apple nutrition facts
Apples are a good source of vitamin A and C and ward off colds and infections. They are powerful blood purifiers and benefit the blood and lymphatic systems.
Apple juice is a wonderful cleanser, great for a weight loss diet and useful as a general tonic.
One medium size apple as around 100 calories.
Grapes, fresh pineapple and kiwi fruits are fabulous for your skin.
Grape nutrition facts
Grapes are often used in elimination and weight loss diets because of their powerful cleansing action and their ability to stimulate the metabolism. The high magnesium content promotes good bowel movement and proper kidney function.
Grape juice is also a good blood and liver cleanser and eliminates unwanted uric acid from the body. Grapes are high in potassium, which aids kidney function, strengthens the heartbeat and keeps the skin looking fresh and healthy.
Grapes are well known for cleansing the system. Dark grapes are high in iron, which makes them good blood builders. A hand full off grapes on your weight loss diet is a good snack.
There’s around 100 calories in 1 cup of grapes.
Pineapple nutrition facts
Because of their high vitamin C, content pineapples are considered to be a protective fruit. The juice is good for reliving constipation and poor digestion and the combination of vitamin C. Acids and enzymes make pineapples highly eliminative and a great boost for detox diets.
Pineapples can also be used to soothe sore throats. Beta-carotene, folic acid, potassium, iodine, calcium and magnesium are some of the nutrients found in pineapple.
Kiwi nutrition facts
Kiwi contains twice the amount of vitamin c than oranges. They are also rich in potassium, which helps to stave off colds and flu. Kiwi fruits should be firm but not hard.
Lemon and Lime nutrition facts
Lemons and lime are very high in vitamin C. They contain up to four times the amount of citric acid as oranges or grapefruit.
This high citric acid content is very good for getting rid of toxins. Lemons are also good for soothing sore throats and are widely used for colds and flu.
Mango nutrition facts
Mangoes are one of my favourite. They are rich in beta-carotene, vitamin C and potassium. The riper the mango the more beta-carotene it will contain. They are great blood cleansers and bodily disinfectants and can be helpful to throw off body odour.
Orange nutrition facts
Oranges are one of the richest sources of vitamin C. they help to protect against a variety of conditions, from colds and flu to heart disease and strokes that gives them very high health ratings. Their nutrients help prevent premature wrinkles and saggy skin.
When juicing peel the skin but leave the pith on as this is where all the good nutrients are. Other nutrients include vitamin A and the b-complex vitamins, bioflovonoids, pectin, amino acids, potassium, zinc and phosphorous.
Vitamin C helps the body to absorb iron, so a glass of orange juice a day can actually double the amount of iron available for use in the body. The high citric acid content in oranges is the most effective in cleansing the gastrointestinal tract and eliminating toxins and acid waste in cells. For this reason, orange juice is often included in eliminative diets.
Banana nutrition facts
Whenever I’m shopping and I feel hungry the first thing that comes to mind is a banana. Everyone I know likes their bananas a little different. I like mine ripe with freckles on, some like them soft and very sweet, others when they’ve just turned. If you boil them when they’re green you will get more iron from them at that stage.
Bananas are very nutritious, they contain vitamin C and dietary fibre. They have no fat or cholesterol. The vitamin C that they contain helps the body defend and heal against infection.
Potassium is the mineral in bananas that builds muscles. Having a banana before taking part in any physical exercise will give you that instant boost and energy.
The body burns off calories from carbohydrates more easily and quickly than calories from protein or fat. They are free from sodium and very rich in potassium. A banana and a glass of water can keep you going for two hours before feeling hungry.
1 medium banana has around 100 calories.
Pear nutrition facts
Pears have a high content in vitamin c and B vitamins and the minerals potassium, phosphorus and iron, pear juice is good for the digestive system, and helps to normalise the bowel. It is a valuable addition to elimination diets because of its mild diuretic and laxative effects. Pears are one of the best urinary and gastrointestinal cleansers because of its high level of pectin.
Strawberry nutrition facts
Strawberries are also a good source of vitamin C, beta-carotene potassium, calcium and iron. With their cleansing values they are good for eliminative diets too. They are very high in sodium, it helps keep you youthful, and their content in potassium is also good for the skin. Potassium and iron helps to strengthen the blood. The high levels of beta-carotene and vitamin C helps to keep of colds and fights infections and to prevent cancer and heart disease.
Peach nutrition facts
Peaches are a good source of beta-carotene. They also contain vitamin C some of the B vitamins and minerals such as calcium, iron, phosphorus, potassium and sodium. Peach juice is wonderful for alkalinising and cleanses the intestinal tract and encourages good bowel movement. Drinking pear juice will improve your skin and eyesight and help prevent against cancer and heart disease.
Apricot nutrition facts
Apricots are exceptionally high in beta-carotene compared with all the other fruits; therefore they stand out as cancer fighters. They can help prevent cancer of the lung, oesophagus, stomach, bladder and throat, and their high Vitamin C also protects against colds and flu.
Blackberry nutrition facts
Blackberries, a rich source of vitamin C with good amounts of beta-carotene, B vitamins, vitamin E, and the minerals potassium, calcium and magnesium, which makes them invaluable in cases of heart disease, cancer and high blood pressure and premenstrual tension.
Blackberries also have a high iron content, which makes them one of the finest blood builders. Mixes well with prunes.
Cranberry nutrition facts
Cranberry juice is used for its healing properties as a natural diuretic and urinary tract cleanser. Cranberries are a source of vitamin C, beta-carotene, quinine, iron and potassium. The quinine helps to maintain the health of the bladder, kidneys and prostate and has been found effective in preventing prostate cancer. The high vitamin C and beta-carotene content helps ward of colds and flu in the winter months.
Grapefruit nutrition facts
Grapefruit belongs to the citrus family, which includes lemons, oranges, limes, tangerines, clementines and sultanas. Grapefruit is also high in vitamin C are good for warding of colds, and helps prevent bleeding gums.
Grapefruits are also a good source of beta-carotene, phosphorus, calcium and potassium. High levels of pectin are found in the white pith. It’s known for controlling cholesterol levels and helping with digestive problems.
Bioflovanoids are also found in the pith and have a protective effect on vitamin C anti-inflammatory properties and protect blood vessel capillaries.
Prune nutrition facts
Prunes are a variety of dried plums and are widely used as a natural laxative. Prune juice is just as potent as the whole fruit and a much healthier way to treat constipation than using synthetic laxatives.
Raspberries nutrition facts
Raspberries are good cleansers especially of mucous and catarrhal conditions. They are natural astringents and can help sort out stomach problems and gum disease Raspberries are high in vitamin A and C and provide useful amounts of potassium, calcium and magnesium, which make them invaluable in cases of heart problems, fatigue or depression. A raspberry juice cocktail before meals stimulates the appetite and aids digestion.
Papaya nutrition facts
The one thing that distinguishes papaya from the other fruit is its amazing digestive properties. Papayas are rich in papain, a protein- digesting enzyme, which is so effective that it is used in meat tenderisers and digestant.
It’s good for stomach ulcers and fevers and many people believe papayas are a great rejuvenator, combating premature ageing. Also they have the ability to restore a healthy balance of intestinal bacteria, after the use of antibiotics.
It makes an effective laxative and cleanser to the liver, kidneys and intestines and has the ability to dissolve excess mucus in the body.
Papayas are rich in beta-carotene vitamin C and E and the minerals calcium, phosphorus and iron.
Melon nutrition facts
Melons belong to the same family as cucumbers. They both have a cooling effect on the body. Melons are an excellent fruit for juicing because of their high water content, which makes them first class diuretic, and good kidney cleanser and skin purifier.
As in many other fruit and vegetables most of the nutrient lie in the flesh right next to the skin, so be careful not to lose this part when peeling. There are many varieties of melons to choose from including cantaloupe, honeydew, galia and watermelon. Cantaloupes are the most nutritious and are high in beta-carotene, vitamin C and digestive enzymes.
They are highly recommended by the American Cancer Society as a healthful agent against intestinal cancer. Watermelons have the highest water content and are great natural diuretics as well as being packed with skin-enriching minerals such as zinc and potassium.
Melons should be eaten alone or on an empty stomach as it ferments very quickly in the stomach.