Fruits – Apple (Malus domestica)

I. Definiton

The apple is the pomaceous fruit of the apple tree, a species of the rose family Rosaceae. It is one of the most widely cultivated tree fruits. The tree is originated in Central Asia.

II. Nutrional supplements

1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
5. Vitamin A equiv.
6. Thiamine (Vit. B1)
7. Riboflavin (Vit. B2)
8. Niacin (Vit. B3)
9. Pantothenic acid (B5)
10. Vitamin B6
11. Folate (Vit. B9)
12. Vitamin C
13. Calcium
14. Iron
15. Magnesium
16. Phosphorus
17. Potassium
18. Zinc

19. Etc

III. Health Benefits

1. Colon cancer and heart diseases

Research suggests that apples may reduce the risk of colon cancer and prostate cancer due to high amount of fiber that enhances the large intestine in expelling toxins through and biding the bad cholesterol, before it can cause damages to arterial walls.

2. Immune system

Since it contains a measurable amount of antioxidant, it improves the immune system functioning in preventing and scanvenging the forming of free radical, leading to anti-imflammation and anti- infection.

3. Nervous ssytem

Apple increases the production of the neurotransmitter acetylcholine that prevents potential decline in cognitive performance that accompanies dietary and genetic deficiencies and aging.

4. Prostate health

With a measurable amount of zinc, apple helps to improve the prostate gland in secreting semmen, thus enhancing the reproductive system in production of normal sperm.

Zinc is also required to prevent prostate anlargement.

5 Other health benefitsSince apple contains high amounts of quercetin, epicatechin, and procyanidin B2 which help to reduce the risk of heart disease, cancerabe polyphenol, resveratrol, is believed to have potent anti-aging effectsv

6. Etc.

IV. Side effects

1. Oral allergy syndrome is an allergic reaction some people, leading to symptoms of itching and swelling around the mouth and lips, etc.

2. Amygdailin

The seeds are mildly poisonous, since it contains a small amount of amygdalin.

Fruits – Apricot (Prunus armeniaca)

The apricot tree is about 8–12 m tall and a trunk up to 40 cm diameter belongs to the family Rosaceae. Apricot is classified with the family of the plum and has yellow to orange, often tinged red on the side which is exposed to the sun.

Nutritional Supplement
1. Energy
2. Carbohydrates
3. Dietary fiber
4. Fat
5. Protein
6. Vitamin A
7. Beta-carotene
8. Vitamin C
9. Iron
10. Potassium
11. Tryptophan
12. Carotenoids
13. Etc.

Health Benefits
1. Heart diseases
Since apricot contains high amount of fiber, that helps to bind the levels of bad cholesterol and expel them through waste removal, thus protecting against the risk of heart diseases by reducing the levels of bad cholesterol.

2. Guards against free radical.
Since it contains high levels of beta carotene, it noy only helps to prevent the hardening/thickening of the artery walls but also imoroves the immune system in neutralizing free radicals, a substances that can damage internal cell structure, leading to aging and premature disease.

3. Cancer
Antioxidant found in the fruit not only helps to fight against forming of free radical, but also enhances the immune system in regulating the cells division and DNA replication, thus reducing the risk of abnormal cells causes of cancers.

4. Colon Health The measurable amount of fiber helps to improve the digestive system in moving waste, thus releasing conspitation.

5. Hemoglobin
Since it contains a measurable amount of iron that enhances the formation of hemoglobin in carriying life-giving oxygen and nutrients to body blood cells
6. Etc.

Side effects
1. Toxins

The seed is consider toxic in TCM. Consume them with high amount should consult with your Chinese herbal partitioner.
2. Sulfite sensitive

People who has had sulfite sensitive should not consume fried apricot becuase sulfur- compounds are often added to dried foods as preservatives to prevent them from oxidation.
3. Etc.

Fruits – Banana

Banana
Banana is the common name of a genus of tropical herbaceous plants. It can grow from 3 to 9 m and belongs to the family of the lily and the orchid.

Nutrional supplement
1. Vitamin B6
2. Vitamin C
3. Fiber
4. Potassium
5. Magnesium
6. Iron

7. Etc.


Health Benefits

1. Antacid
Banana contains antacids, which are alkaline used to neutralize the gastric and secreted by the stomach to digest food and promote ulcer healing by neutralizing hydrochloric acid and reducing pepsin activity.

2. Heart diseases
Fiber in banana helps to reduce the risk of heart diseases by binding to bad cholesterol (LDL) and leaving good cholesterol untouched, thus reducing the risk of bad cholesterol cause of plaque building up on the arterial walls.

3. High blood pressure
Banana contains high amount magnesium which is essential for blood vessel to constrict and relax, that increase the proper blood flow, leading to lessening the risk of high blood pressure.

4. Conspitation
Fiber in banana promotes the movement of the digestive track by binding the hardening waste in large intestine in stool expelling.

5. Lymphatic enhancers
Magnesium enhances the potassium minerals in promoting the lymphatic function in regulating the fluid in the body that decreases the risk of water retention.

6. Osteoporosis
Magnesium plays an vital role in promoting the absorption of calcium, by maintaining the proper ratio of them that helps to prevent the loss of bone density.

7. Etc.

Side effects
1. Allergic effect

Chitinases in banana may cause latex allergic effect in some people.
2. Etc.

Fruits – Blueberries (Ericaceae)


Blueberries

Blueberry is a flowe plant, belong to the family Eriaceae and native to Northern America. It can grows from 10 cm to 4 metres tall.

Nutritional Supplements
1. Carbohydrates 2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Lutein and zeaxanthin
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (Viamin B5)
11. Vitamin B6
12. Folate (Vitamin B9)
13. Vitamin C
14. Vitamin E
15. Calcium
16. Iron
17. Magnesium
18. Phosphorus
19. Potassium
20. Zinc
21. Manganese
22. Vitamin K
23. Etc.

Health Benefits
1. Phytonutrients
Phytonutrient beside is important for menopause or perimenopause women, as it helps to enhance the weak estrogen levels in the body, thus reducing the symptoms of menopause caused by estrogen dismishment, it also is one very powerful antoxidant that helps to improve the immune system in fighting free radical cause of aging and disease.

2. Heart diseases and stroke
Since blue berry contains high amount of antioxidant, it reduces the risk of bad cholesterol oxidation of that cause hardening of arteries and plaque accumulating on the arterial walls, leading to heart diseases and stroke.

3. Alzheimer’s disease
Anthocyanin has been shown to boost the communication between failing brain neuronssame brain plaque which afflicts Alzheimer’s disease victims, by enhanced memory-associated neuronal signaling and alterations involved in certain neuronal activities that can help to overcome genetic predisposition to Alzheimer’s Disease.

4. Prevent urinary tract infections
Urinary tract infections is an irritating and painful recurring proble. Blue berry contains proanthocyanidins, the anitoxidant stops bacteria from attaching to the lining of the bladder and enhances the bladder to flush them out through urinary expelling.

5. Irregular cells growth
Antioxidant in berry promotes the proper DNA replication and cells division, thus reducing the risk of free radicals causes of tumors and cancers.

6. Etc.

Side effects
1. Oxalates

Oxalates can cause health problem for people with untreated kidney and gallbadder diseases.
2. It may interfere with the absorption of calcium.
3. Cause kidney stone
4. Etc.

Fruits – Cantaloupe (Cucumis melo reticulatus)

Cantaloupe Cantaloupe is a species in the family Cucurbitaceae, ranging from the size of 500g to 5.00kg and were original cultivated (The European cantaloupe) by the Egytian and in India and Africa (The North American cantaloupe).

Nutritonal Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
6. Water
7. Vitamin A (beta-carotene)
8. Thiamine (Vitamin B1)
9. Riboflavin (Vitamin B2)
10. Niacin (Vitamin B3)
11. Pantothenic acid (Vitamin B5)
12. Vitamin B6
13. Folate (Vitamin B9)
14. Vitamin B12
15. Vitamin C
16. Vitamin E
17. Vitamin K
18. Calcium
19. Iron
20. Magnesium
21.Phosphorus
22. Zinc

23. Etc.

Benefits

1. Polyphenol antioxidants,

Since it contains high amount of polyphenol antioxidants, it helps to

a) Reduce the risk of heart attack and improve over all cardiovascular system.

b) Incease inmune system in fighting against the forming of free radical and foreign invasion such bacteria and virus.

2. Vitamin A

Hight sources of vitamin A protect the lung against carcinogen due to smoking and emphysema and vision degeneration.

3. Constipation

Since it contains high amount of fiber and water, it improves the digestive track in secreting waste easiler, thus reducing the the risk of constipation.

4. Skin healing

The high amount of vitamin K protects skin by speeding up skin healing and reducing bruising and swelling.

5. Blood circulation

Since it contains a measureable amount of iron, it helps to inprove the production of red blood cells and formation of memogoblin in obsorbing oxygen and transport them to the body cell needs.

6. Etc.

Side Effects

1. It may cause allergic reaction for some people

2. Since it contains high amount of sugar, people with high blood sugar should consult with their doctor beforing eating it.

3. No other known side effect.

Fruits – Cranberry (Vaccinium oxycoccos)

Recommended Reading

Cranberry
Cranberry is a species of Vaccinium oxycoccos, belong to the family Ericaceae. It is low, creeping shrubs or vines up to 2 m long and 5 to 20 cm in height and found in the cooler part of Northern America.

Nutritional Supplements
1. Fiber
2. Sugars
3. Calcium
4. Magnesium
5. Manganese
6. Phosphorus
7. Potassium
8. Sodium
9. Vitamin C
10. Vitamin A
11. Vitamin K
12. Etc.

Benefits
1. Polyphenol
Cranbery contains high amount of polyphenol antioxidants
a) which enhances the immune system in fighting against cholesterol oxidation from forming plague building up on the arterial wall, causing heart diseases and stroke.
b) Which enhances the immune system in regulating the proper cells division and DNA replication and fighting foreign invasion such as virus and bacteria, thus reducing the risk of infection and inflammation.

2. Urinary tract infections
Cranberries are thought to be an excellent natural cure for urinary tract infections. They work by killing bacteria in your urinary tract. Cranberries contain high doses of Vitamin C, an excellent natural cure for urinary tract infections by increasing the acidity of the urine to kill bacteria.

3. Cholesterol
Cransberry contains high amount of fiber which helps to bind the bad cholesterol (LDL) by secreting them through waste, thus enhancing the levels of good cholesterol (HDL).

4. Proanthocyanidin
Proanthocyanidin, an powerful free radical scavenger antioxidant, in cranberry helps to protect against the effects of internal and environmental stresses such as cigarette smoking and pollution.

5. Etc.

Side Effects
1. If you are taking warfarin, please consult with you doctor before drinking cranberry juice.
2. Oxalation may cause health problems for people with kidney and bladder diseases.
3. No Other known side effect.

Fruits – Grapefruit (Citrus × paradisi)

Grapefruit
Grapefruit is a species of Citrus × paradisi, belong to the family Rutaceae. It is an ornamental plant with ancestors of sweet orange and pomelo, native to Jamaican and Indonesia receptively.

Nutrition Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
6. Vitamin A
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (Vitamin B5)
11. Vitamin B6
12. Folate (Vitamin B9)
13. Vitamin C
14. Calcium
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Manganese
21. Etc.

Health Benefits
1. Irregular cells growth
Since it contains high amount of vitamin C and antioxidant, it improves the immune function against forming of free radical, thus reducing the risk of tumor and cancer caused of irregular cell growth and abnormal DNA replication and cell division.

2. Heart diseases and stroke
Since it contains high amount of fiber and magnesium, it improves the ratio of good cholesterol (HDL) and blod vessels relaxation, thus decreasing the risk of heart diseases and stroke.

3. Water retention
Potassium in the grapefruit is important for maintainging the proper ratio of sodium that promotes the lymphatic function in regulating the fuild in the body, thus reduing the risk id swelling.

4. Polyamine
Polyamine, in grape fruit plays an important part in the growth, regeneration and metabolism of the body’s organs and systems. in animal study, this compound plays a crucial role in reducing aging process.

5. Weight loss
This fruit contains very less calories, and certain fat burning enzymes that assist the body in burning unwanted fat.

6. Etc.

Side Effects
1. Since it inhibits enzymes that are necessary for the clearance of some drugs and hormones, leading to an indirected role in increasesing the risk of breast cancer in post-menopausal women. 2. Certain pharmaceutical drugs combined with grapefruit juice become more potent, please check with your doctor before consuming grapefruit if you are taking any medicine.
3. Etc.

Fruits – Grapes (Vitaceae)

Grapes

Grape is a woody vines of the genus Vitis, belong to the family Vitaceae, native to southern Turkey.

Nutritional Supplements

1. Carbohydrates
2. Sugars
3. Dietary fiber
4. Protein
5. Thiamine (Vitamin B1)
6. Riboflavin (Vitamin B2)
7. Niacin (Vitamin B3)
8. Pantothenic acid (B5)
9. Vitamin B6
10. Folate (Vitamin B9)
11. Sugars
12. Vitamin C
13. Vitamin K
14. Calcium
15. Iron
16. Magnesium
17. Manganese
18. Phosphorus
19. Potassium
20. Sodium
21. Zinc

22. Etc.

Health benefits

1. Heart diseases
Grape helps to reduce high blood pressure, vascular damage and inctrases the production of vascular damage due to polyphenols, thus decreasing the risk of heart diseases.

2. Immune system
It also helps to educe the risk of irregular cell growth (causes of tumor and cancer) and degeneration diseases such as Alzheimer’s disease and improves the immune function in fighting against the forming of free radicals and foreign bacteria and virus invasion due the presentation of Grape phytochemicals such as resveratrol.

3. Saponins
Saponins are glucosides consisted a polycyclic aglycones attached to one or more sugar side chains. It binds with bile salt and cholesterol in the intestinal tract and secret them through waste.

4. Osteoporosis
It contains high amount of magnesium which enhances the digestive system in absorbing calcium, an essential minerals for bone health.

5. Coagulation effect Since it contains high amount of vitamin K, it helps to promote coagulation of blood, thus reducing the risk of excessive bleeding.
6. Etc.

Side Effects

1. Since it contains high amount of sugar, people who has high blood sugar should consult their doctor before consuming.

2. Eat flesh raisins to avoid artificial sweeteners.

3. Etc.

Fruits – Kiwifruit (A. chinensis)

Kiwifruit
Kiwifruit also best hnown as kiwi or Chinese gooseberry, is a species of A. chinensis belong to the family Actinidia, subgroup of the flavonoids and native to Southern China.

Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
6. Lutein and Zeaxanthin
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Vitamin B6
11. Folate (Vitamin B9)
12. Vitamin C
13. Vitamin E
14. Vitamin K
15. Calcium
16. Copper
17. Iron
18. Magnesium
19. Phosphorus
20.Potassium
21. Sodium
22. Zinc
23. Etc.

Health benefits
1. Antioxidants
Since kiwifruit contains high amount of antioxidants, it helps to enhance the immune function in fighting against forming of free radicals, thus reducing the risk of irregular cell growth, such as tumor and cancer.

2. Flavonoids
Flavonoids are water soluble polyphenolic molecule, including quercetin which is known for its ability to relieve hay fever, eszema, sinusitis and asthma.

3. Omega 3 fatty acid and fiber
While Omega 3 fatty acid helps to balance the ratio of bad cholesterol, fiber binds the bad cholesterol and expel them through waste, thus reducing the risk of bad cholesterol blocking the blood flow in blood vessels that reduce the risk of heart diseases.

4. Laxative effects
Fiber dissolves easily in water and passes through the intestines almost unchanged that help prevent hard, dry stools which are difficult to pass.

5. Vitamin K
It is an anticoagulant, thus reducing the risk of blood clots.

6. Etc.

Side effects
1. Since kiwi contains high amount of oxalates, it may prevent our body from absorption of calcium
2. May cause allergic effect to some people 3. No other known side effects

Fruits – Lime (C. Aurantifolia)

Lime (Lemon)
Lime is a species of Citrus Aurantifolia, belongs to the family Rutaceae. It has around shape are with green to yellow in color and 3–6 cm in diameter and native to Southeast Asia.

Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
6. Water
7. Vitamin C
8. Etc

Benefits
1. Immune system
Since it contains high amount of flavonoid, it helps to improve the immune system fighting against forming of free radical causes of tumor and cancer.

2. Vitamin C
Vitamin C in lime not helps to strenghtens the small blood vessels by making them more elastic in transporting blood but also protects against Rheumatoid arthritis by ehnacing the immune system fighting against the inflammation of the lining of the joints.

3. Digestive system
Lime stimulates the digestive system in secreting digestive juices, bile and acids , that aids to break foods in the stomach.

4. Peptic Ulcer
Peptic Ulcer is an ulcer in the gastrointestinal tract that is usually acidic and thus extremely painful. Flonvoids in lime helps to treat it because of theirs’ anti-biotic, anti carcinogenic and detoxifying properties.

5. Lung enhancer
The peel of a lime if scratch can has a immediate relief in nasal congestion and nausea due to presence of Kaempferol is a natural flavonol of flavonoid.

6. Etc.

Side Effects
1. Since it contains high amount of vitamin C, people with weak stomach or ulcer should consult with their doctor before consuming high amount of lime.
2. Overdose of vitamin C may increase the risk of stomachache and diarrhea
3. Since its contains a measure amount of oxalate, people with kidney diseases should consult with their doctor before taking with high amount.
4. No other known side effect.

Fruits – Oranges (Citrus Sinensis)

Oranges
Orange is a species of Citrus Sinensis, belong to the family Rutaceae and native to the Southeast Asia. Orange is round citrus fruits with finely-textured skins, orange in color and one of most popular fruits in the world.

Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Fat
5. Protein
6. Vitamin A
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (B5)
11. Vitamin B6
12. Folate (Vitamin B9)
13. Vitamin C
14. Calcium
15. Iron
16. Magnesium
17. Phosphorus
18. Potassium
19. Zinc
20. Etc.

Benefits
1. Capillaries
Since it contains high amount of vitamin C, it reduces the risk of breaking off of the small vessels, thus preventing the risk of infection, inflammation.

2. Iron
Iron in orange is important for the production of red blood cells and formation of hemoglobin that help to carry oxygen and nutrient around the body the needs of cell.

3. Free radicals
Orange contains high amount of antioxidants, thereby, increasing the immune function in fighting against the forming of free radicals and regulating the normal cell growth.

4. Diabetes
Orange contains high amount fiber that helps to release the glucose into bloodstream slowly that helps to reduce the risk of pancreas stress thus controlling blood sugar after meal.

5. Beta-cryptoxanthin,
Researchers found that Beta-cryptoxanthin has an anti-cancer effect due to it antioxidant properties by protecting cells from becoming cancerous.

7. Etc.

Side Effects
No Side Effects is known

Fruits – Papaya (Carica Papaya)


Papaya

Papaya is a species of Carica Papaya, belongs to the family Caricaceae and native to the tropics of the Americas, and was first cultivated in Mexico and several centuries

Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Protein
5. Vitamin A
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Vitamin B6
10. Vitamin C
11. Vitamin E
12. Vitamin K
13. Calcium
14. Iron
15. Magnesium
16. Phosphorus
17. Potassium
18. Sodium
19. Etc

Health Benefits
1. Immune enhancer
The substances, lycopene and other phytochemicals inhibit the cancer cell by enhancing the immune system as well as fighting against the foreign bacteria and virus invasion.

2. Ayurvedic medicine
Nephroprotective in papaya protects the kidney in a renal ischemia-reperfusion induced injury and kidney cells from the renal toxins.

3. Flavonoids
Since it contains high amount of flavonoids which help to prevent the oxidation of cholesterol, thus decreasing the risk of heart diseases and stroke and improving the lung function in oxygen absorption.

4. Digestive health
Papaya contains natural enzymes which enhances strong digestion and removes the built up waste from the body

5. Folk medicine
Since green papaya is considered as a cold food, it is used for contraception and abortion in some folk medicine.

6. Etc.

Side Effects
1. Do NOT consume green papaya if you are pregnant, it may cause miscarriage.

2. It may cause latex-fruit allergy syndrome for some people due to substance chitinases.

3. Since it contains high amount of phytochemicals may suppress the effects of progesterone. If you take progesterone medicine, please consult with your doctor.

4. Etc.

Fruits – Pears (Pyrus)


Pears

Pear is Genus Pyrus containg over 30 difference species, belongs to the family Rosaceae and native to western Europe and north Africa east right across Asia. Todays, it is culivation in the cool temperated weather regions all over the world for commercial purpoases.

Nutritional Supplements

1. Carbohydrates
2. Sugars3
3. Fiber
4. Protein

5. Vitamin A

6. Vitamin C
7. Thiamine (Vitamin B1)
8. Riboflavin (Vitamin B2)
9. Niacin (Vitamin B3)
10. Pantothenic acid (B5)
11. Vitamin B6
12. Folate (Vitamin B9)
13. Vitamin C

14. Vitamin K
15. Calcium
16. Copper

17. Iron
18. Magnesium
19. Phosphorus
20. Potassium
21. Zinc

22. Etc.

Health Benefits

1. Immune system

Since it contains high amount of antioxidant, it enhances the immune system infighting against form of irregular cell growth due to oxidation, thus decreasing the risk of forming of free radicals, tumor and cancer.

2. Fiber

Fiber in pear reduces the risk of bad cholesterol accumulation and colon cancer, thereby decreasing the risk of high blood pressure, heart disease and strokes.

3. Capillaries

Vitamin C beside is important for enhancing the immune system in fighting against the invasion virus and bacteria causes of infection and inflammation, it also improves the flexibility of small veins from breaking off.

4. Vision health

Vitamin A protects against muscular degeneration caused by free radical, promotes good vision, especially in low light and maintain normal skin health by switching on genes and differentiating (immature skin cells) into mature epidermal cells.

5. Oxygen transportation

Since pear contains iron, the mineral which is vital for production of red blood cells and formation hemoglobin, that help to enhance the absorption of oxygen into the blood in nourishing the needs of body cells.

6. Etc.

Side Effects

1. Over consuming pear juice may reduce the absorption of nutrients for infants and increase the risk of obesity for children.

2. It may cause allergic effect for some allergy sufferers.

3. Etc.

Fruits – Pineapple ( Ananas comos)

Pineapple
Pineapple is a species of Ananas Comos. belong to the family Bromeliaceae and native to southern Brazil and Paraguay. Today it is widely cultivated for commercial and its rich of vitamins and mineral and digesting enzyme bromelin which seems to help digestion at the end of a high protein meal. It is second only to banana as America’s most favourite tropical fruit

Nutritional Supplements
1. Carbohydrates
2. Sugars
3. Fiber
4. Protein
5. Thiamine (Vitamin B1)
6. Riboflavin (Vitamin B2)
7. Niacin (Vitamin B3)
8. Pantothenic acid (B5)
9. Vitamin B6
10. Folate (Vitamin B9)
11. Vitamin C
12. Calcium
13. Copper
14. Iron
15. Magnesium
16. Manganese
17. Phosphorus
18. Potassium
19. Zinc
20. Etc.

Health Benefits
1. Aiding in digestion
Since it contains high amount of proteolytic enzyme bromelain, pineapple helps to break down protein and aids digestion.

2. Small blood vessel wall protection
The high amount of vitamin C also increase the flexibility of small vessel, thus decreasing the risk of internal bleeding, heart diseases and stroke.

3. Immune function
The substance proteolytic enzyme bromelain also increases the immune function in fighting the invasion of foreign substances such as bacteria and virus, thus decreasing the risk of inflammation and infection.

4. Manganese and Thiamin
Since it contains high amount of Manganese and Thiamin (Vitamin B1), pineapple increases the energy production as well as enhancing the function of antioxidants.

5. Herbal medicine
In folk medicine, it believes that pineapple can help to relieve pain as well as inducing child birth if overdue.

6. Etc.

Side Effects
1. In some folk medicine, pineapple should not be consumed by people with Ehlers Danlos Syndrome, or kidney or liver disease

2. Etc.

Fruits – Plums (Prunus)


Plums

Plum is a genus of Prunus, containing over 15 species, relatives of the peach, nectarine and almond, belongs to family Rosaceae and native to northern Asia, Europe, North America and Africa’s northwest coast. Today it is cultivated all over the globe for commercial purpose as foods and alcoholic drink.

Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Protein
4. Vitamin A
5. Vitamin C
6. Vitamin B2
7. Phosphorus
8. Potassium
9. Etc.

Health benefits
1. Antioxidants
Plum contains high amount of antioxidants, it enhances the immune system fighting against the forming of free radical, thereby,
a) Reducing the risk of cholesterol oxidation, thus lowering the risk of heart diseases and stroke.
b) Regulating cell growth, thus decreasing the risk of tumor and cancer.
c) Guarding our body against inflammation and infection.

2. Conspitation
Prune is known for their laxative effect that helps to induce bowel movements or to loosen the stool, most often taken to treat constipation due to high of fuild and fiber.

3. Vision health
Retinal, the aldehyde form of the vitamin A, enhances the synthesis of rhodopsin, thus allowing the rod cells to perform its function to detect light in a low-light conditions and night vision.

4. Osteroporosis
Phosphorus is a vital part of the process related to growth and maintenance of bones and teeth. It works in association with calcium to provide strong bones, which can withstand normal wear and tear in human life, by curing and developing proper function in fractured bones.

5. Lymphatic function
Potassium is necessary mineral in balancing the ratio with sodium for lymphatic system in regualting the fuild in the body, thus reduicng the risk of water retention.

6. Etc.

Side Effects
1. Since it contain measurable amounts of oxalate, it reduces the absorption of calcium and people with untreated kidney and gallbladder diseases should consult with their doctor before consuming.

2. Its seeds contains amygdalin, large doses of these chemicals are hazardous to human health as it can cause cyanide poisoning.

3. Etc..

Fruits – Prunes (Prunus domestica )

Prunes
Prune is a dried plum, therefore it is a genus of Prunus with many species, belong to family Rosaceae with unknown origin. Plum is cultivated for commercial drying called dried plum or prune. Prune is a sticky chewy texture and very nutritious.

Nutritional Supplements
1. Carbohydrates
2. Fiber
3. Vitamin A
4. Vitamin B3
5. Vitamin B6
6. Vitamin C
7. Vitamin E
8. Copper
9. Iron
10. Magnesium
11.Manganese
13. Phosphorus
14. Potassium
15. Etc.

Health Benefit
1. Immune system
Since prune contains high amount antioxidants, it enhances the immune system in fighting against the forming of free radical thus reducing the risk of irregular cell growth, inflammation and infection.

2. Antioxidants
Antioxidant also deceases the risk of heart diseases and strike by guarding our body against cholesterol oxidation and breaking off of capillaries and hardening of arterial walls

3. Potassium
Potassium in prune helps to maintain normal blood pressure by making blood vessels less sensitive to substances, such as hormones, causing blood vessel to contract, thus promoting cardiovascular health.

4. Fibers
High amount of fibers helps to regulate blood sugar by releasing glucose slowly into bloodstream thus reducing pancreas stress cause of insulin sensitive.

5. Cells nourishment
Prune contains high amount of iron, the mineral that enhances the reproduction of red blood cells and formation of hemoglobin, thus increasing the the oxygen absorption from the lung to nourish the body’ cells.

6. Etc.

Side Effects
As plum, it may cause problem for people with untreated kidney and gallbladder disease and reduce the absorption of calcium.

Fruits – Raisins ( Dry Grape -Vitis )

Raisins

Raisin, the dry grape by using the process of the heat of the sun or a mechanical process of oven drying, grows in many parts of the world, including many species, belong to the family Vitaceae. It is classified as A Low-Glycemic food, thus releasing glucose slowly into blood stream.

Nutritional Supplements

1. Carbohydrates
2.Sugars
3.Dietary fiber
4. Fat (Saturated, Mono-unsaturated and Poly-unsaturated fat)
5. Protein
6. Calcium

7. Magnesium
8. Potassium

9. Phosphorus
10. Sodium

11. Iron

12. Zinc

13. Vitamin A

14. Etc.

Health benefits

1. Immune system
Since raisin contains high amount of phenols, a powerful antioxidant, it enhances the immune system awareness in fighting against the forming of free radical, thus reduce the risk of abnormal cell growth. It also prevents the oxidation of cholesterol, thereby, decreasing the risk of heart diseases and stroke.

2. Constipation
Since it also contains high amount of fiber, it promotes the movement of large intestine, thus reducing the chance of constipation.

3. Oxygen transportation
Raisin contains high amount of iron that helps in the production of red blood cells and formation hemoglobin that are necessary in absorbing oxygen for the body’s cells need.
.

4. Heart diseases and stroke
Since it contains high levels of Omega 3 fatty, it raises the ratio of good cholesterol, thus reducing the risk of bad cholesterol clotting and plaguing the arterial wall, causing heart diseases and stroke.

5. Fluid regulation
Potassium in raisin helps to balance the ratio with sodium that promote the lymphatic function in regulating the fluid in the body, thus reducing the risk of water retention.

6. Etc.

Side Effects

NO known side effect

Fruits – Raspberries

Raspberries

Raspberries are perennial, the edible fruit of a multitude of plant species in the genus Rubus belong to the family Rosaceae, originated from Europe. Because of their commercial values and health benefits, they have been grown for processing of quick frozen (IQF) fruit, purée, juice, or as dried fruit used in a variety of grocery products.

Nutritional Supplements

1. Carbohydrates

2. Glucose

3. Fiber

4. monounsaturated fat

5. polyunsaturated fat

6. Protein

7. Vitamin A and beta-carotene

8. Vitamin B2

9. Vitamin B3

10. Folate

11. Vitamin C

12. Calcium
13. Iron

14. Sodium

15. Magnesium

16. Manganese

17. Copper

18. Potassium

19. Etc.

Health benefits

1. Anthocyanin

Anthocyanin pigments that produces the red color of the fruit, are assembled like all other flavonoids that inhibit the promotion and progression of tumor and cells by accelerating the rate of cell turnover effectively making the cancer cells die faster

2. Vitamin C

Vitamin C or ascorbic acid is a powerful antioxidant which inhibits the forming of the free radical due to oxidative stress. It also enhances the function of immune system in guarding our body against foreign invasion, thus reducing the risk of inflammatory and infectious diseases.

3. Ellagic acid

Ellagic acid in raspberries helps to prevent unwanted damage to cell membranes caused by oxidative free radicals by directly inhibiting the DNA binding of certain carcinogens.

4. Muscular Degeneration

Muscular degeneration is a medical condition of aging, causing a loss of vision in the center of the visual field. Antioxidant such as vitamins A, C, and E and carotene reduce the risk of the diseases from vision loss in early stage.

5. Manganese

Beside as an essential for proper and normal growth of human bone structure by increasing the mineral density of spinal bone, it also prevents the damage of oxidattion forming in cholesterol and the heart, thus reducing the risk of heart diseases and hypertension.

6. Dietary fiber

Dietary fiber helps to increase the size and soften the stool, thus reducing the risk of constipation. Since it is hard to digest, it makes out stomach feeling full longer, resulting in weight loss.

7. Etc.

Side effects

1. Oxalation

Oxalates can become too concentrated in body fluids, if eaten in large amount.

2. Etc.

Fruit – garden Strawberries (Fragaria × ananassa)

Strawberries

Strawberries is a genius of Fragaria × ananassa belongs to the family Roseaceae. They have been grown all over the world with suitable climate for commercial profits and for health benefits.

Nutritional supplements
1. Carbohydrate
2. Dietary fiber
3. Omega 3 fatty acid
4. Calcium
5. Iron
6. Magnesium
7. Phosphorus
8. Potassium
9. Sodium
10. Zinc
11. Copper
12. Manganese
13. Selenium
14. Vitamin C
15. Thiamin
16. Niacin
17. Pantothenic acid
18. Vitamin B-6
19. Folate
20. Vitamin B-12
21. Vitamin A
22. Vitamin E
23. Vitamin K
24. Etc.

Health benefits

1. Vitamin C
Vitamin C is powerful antioxidant, beside promoting the immune system in protecting our body, it also improves the capillary from breaking off, thus reducing the risk of heart diseases and stroke.

2. Manganese
Found mostly in your bones, kidneys, liver and pancreas, manganese acts as coenzymes to assist our body in biochemical transformations, especially in promoting the information transmitting of the nerve cells.

3. Fiber
Fiber beside improves the function of the large intestine in stool removal, it also helps to release the glucose slowly into blood stream, thus reducing the stress of pancreas in insulin production, thus reducing the risk of type II diabetes.

4. Iodine
Iodine is essential to enhance the production of tyrosine-based hormones – thyroxine(T4) and triiodothyronine (T3), thus increasing the function of thyroid in regulating the growth and development of the body and maintaining the healthy menstrual cycle.

5. Potassium
This mineral is vital for nerve cells of the brain in enhancing the transmitting information between themselves and cells in the body.

6. Folate
Folate or vitamin B12 is important in prevent the forming breast cancer, it also helps to maintain healthy red blood cells, in transporting nutrient to the body cell, including the cell in the reproductive organ.

7. Etc.

Side effects

1. Some people experience anaphylactoid reaction to the consumption of strawberries

2. Oxalation
Oxalates in high concentration can cause problem for people with kidney diseases.

3. Etc.

Fruits – Watermelon (Citrullus lanatus)

Watermelon
Watermelon is species of Citrullus, belong to the family Cucurbitaceae, related to the cantaloupe, squash and pumpkin and originated from southern Africa. Today watermelon is cultivated all over the world as a healthy food and for commercial purpose.

Nutritional supplements
1. Carbohydrates
2. Sugars
3. Dietary fiber
4. Fat
5. Protein
6. Water
7. Vitamin A
8. Thiamine (Vit. B1)
9. Riboflavin (Vit. B2)
10. Niacin (Vit. B3)
11. Pantothenic acid (B5)
12. Vitamin B6
13. Folate (Vit. B9)
14. Vitamin C
15. Calcium
16. Iron
17. Magnesium
18. Phosphorus
19. Potassium
20.Zinc
21. Etc.

Health Benefits
1. Lycopene
After absorbing from foods through digestion, lycopene is transported into the blood then accumulated in the liver, adrenal glands, and testes. It is one most powerful phytochemical in preventing the forming of free radicals, resulting in lessening the risk of tumors and cancers.

2. Vitamin C
Besides is essential in preventing the breaking off small vein cause of hardening of the vessel wall, vitamin C also improves the digestive system in maximum absorption of vital nutrients. Overdoses can cause diarrhea.

3. Vitamin A
As famous in improving eye sight, vitamin A also pays an important role in enhancing immune system fighting against the forming of free radicals that cause tissue and cellular damage and keeping a healthy skin.

4. L-Arginine
Watermelon is exceptionally high in citrulline, an amino acid that helps to make L- arginine. L-arginine enhances the blood vessel to relax, thus increasing blood flow in carrying nutrients to the body cell, including the reproductive organs, thus promoting fertility.

5. Erectile dysfunction
Since water contains high amount of zinc, it enhances the function of prostate grand in serving its purpose of assisting the test in sperm production and preventing erectile dysfunction caused by enlarged prostate.

7. Etc.

Side effects
No side effect is known, but watermelon has glycemic load per food serving of 4, you may want to limit the quantity you intend to eat, if you have high blood sugar.

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