Some Nutritious fruits you should care for

Health is wealth is a saying that holds true from ages past. Getting healthy most often does not require most of the hard ways we think of when it comes to health related issues. One of the best ways to always stay healthy is by eating the right food at the right time. The health benefits of eating fruit are in-quantifiable. Let’s take a look at some of the most nutritious fruits out there and see how they can help us stay even healthier. This list may not arrange the fruits in the order of their nutritional value, but all the fruits you will see here are highly nutritional and eating will help you to stay even healthier.

1. Papaya
 Papaya, which is also known as pawpaw is declared by the centre for science in the United State as the most nutritious fruit. It is a good source of vitamin A, C, E, and K. It also rich in foliate which helps in the development of the brain of the unborn baby; this makes it a recommended fruit for pregnant and nursing mothers. The table below gives the mineral content of papaya

Mineral	Quantity (mg)
Potassium	360
Magnesium	14
Phosphorus	7
Calcium	34
Iron	0.14
Selenium	0.8
Zinc	0.1
Copper	0.022
Manganese	0.015

2. Water melon
Water melon is not just one of the most nutritious fruits, but it’s very tasty as well. It is very good source of minerals like Potassium (with about 320 mg) and magnesium (with about 29 mg). It is also rich in vitamin A, B1, B6, and vitamin C. The table below gives the nutritional value of Water melon

Vitamin A	1627 IU
Vitamin B1	0.94 mg
Vitamin B2	0.06 mg
Niacin	0.509 mg
Foliate	9 mcg
Pantothenic Acid	0.632mg
Vitamin B6	0.129mg
Vitamin C	23.2mg
Vitamin E	0.14 mg
Vitamin K	0.3 mcg
Potassium	320mg
Phosphorus	31 mg
Magnesium	29 mg
Sodium	3 mg
Calcium	20 mg
Selenium	1.1 mg
Iron	0.69 mg
Manganese	0.109 mg
Copper	0.12 mg
Zinc	0.29 mg

3. Grapefruit
Grapefruit is a hybrid of sweet orange and pomelo. It has a great anti-oxidant ability which is believed to be higher if the fruit is darker. It is full of lycopene, it helps in the prevention of some heart diseases like cancer. It is also a rich source of potassium, fibre, and iron.

Potassium	320 mg
Calcium	28 mg
Phosphorus	18 mg
Magnesium	18 mg
Selenium	0.7 mg
Iron	0.21 mg
Manganese	0.028mg
Copper	0.108 mg
Zinc	0.16 mg
Vitamin A	2132 IU
Vitamin B1	0.083 mg
Vitamin B2	0.046 mg
Niacin	0.575 mg
Vitamin B6	0.097
Vitamin C	79.1 mg
Vitamin E	0.3 mg
Pantothenic Acid	0.651

 

Benefits of Palm Oil

Palm oil which is obtained from the palm tree is very beneficial to our health and is used in treating several ailments. It is a rich source of saturated fatty acids, vitamin E, other important fat-soluble micronutrients and carotenoids. Here are some health benefits of palm oil:

1. Cholesterol-Free
One of the health benefits of palm oil is that it is free of cholesterol. This is good news particularly for those struggling with high blood cholesterol. Our bodies are therefore able to use palm oil more efficiently for producing energy. Fatty Acid Researchers have found that palm oil contain saturated and trans-saturated fatty acids which are very important for proper body function and nutritional diets. Palm oil is also a good alternative source of nutrients for those who cannot properly absorb dairy products. Palm oil can also serve as a substitute for vegetarians who lack the necessary source of meat.

2. Beta Carotene (Carotenoids)
Carotenoid, a natural chemical compound, is responsible for the orange-red color of palm oil. The most active and important type of carotenoids found in palm oil is the beta carotene, which is a type of vitamin A. beta carotene is helpful in promoting good vision by stimulating the production of rhodopsin that is responsible for forming the night vision pigment in the retina. Beta carotenes also help the lungs in fighting lung disease. Vitamin A is a very good antioxidant which helps to boost the immune system and reduce the risk of cancers and heart diseases.

3. Source of Vitamin E
Palm oil is a very good source of vitamin E. Among vegetable oils, palm oil is the highest source of vitamin E. Vitamin E is a strong antioxidant that helps to protect the body from harmful free radicals.

4. Free from Trans-fatty acid (TFA)
Palm oil is free from trans fatty acid. According to research, fatty acid may cause breast cancer, colon cancer and heart disease. Trans fatty acids may also cause impaired brain development in new born babies.