Cranberries Nutrition Facts

Cranberries Nutrition Facts

Unique, wild and natural by habitat, cranberries are rich in phyto-nutrients (naturally derived plant compounds), particularly proanthocyanidin antioxidants, which are essential for all-round wellness. The berries are indeed containing numerous chemical substances that may offer protection from tooth cavities, urinary tract infection, and inflammatory diseases.

The berry-plant is described as an evergreen dwarf, creeping shrub, or a low-lying trailing vine belonging within the family of Ericaceae, in the genus: Vaccinium, and subgenus: Oxycoccos. Scientific name: Vaccinium macrocarpon.

Cranberries are a very powerful and tasty fruit. They are categorized as a super fruit due to their antioxidant and nutrient qualities. They are actually a berry that grows on a small bush in boggy areas. Many parts of the northern United States and Canada grow cranberries as a major commercial crop.

Although cranberries are sweet, they have a bitter taste that can overwhelm the sweetness. They are an essential part of many holiday traditions in the United States, Canada, and even Europe.

cranberries nutrition facts

Cranberries Health Benefits

  1. Moderate levels of Vitamin C
  2. Moderate levels of dietary fiber
  3. Moderate levels of manganese
  4. Balanced profile of essential micronutrients
  5. Oxygen Radical Absorbency Capacity score of 9,584 units per 100 g
  6. Source of polyphenol antioxidants, which fight cancer
  7. Inhibits tooth decay
  8. Decreases the occurrence of kidney stones
  9. Has tannins that clean out the urinary tract, preventing bacterial urinary tract infections
  10. Abundant source of flavonoids such as proanthocyanidins, flavonols and quercetin, which prevent cancer
  11. Anti-aging effects
  12. Lowers serum glucose levels in type 2 diabetes patients
  13. Reduces lipid oxidation and increases plasma antioxidant

Cranberries are often mixed with high levels of sugar to counteract their bitter taste. This can be a big negative, but you can find whole berry juices and fresh berries in almost any grocery store or supermarket. Cranberries are an affordable and easily available fruit that can fight cancer, prevent urinary tract infections and slow the aging process.

Be aware the cranberries can also interact with certain medications, so watch out for unintended side effects. Even two cups of cranberry juice a day is enough to feel the great health boosting effects. Try a glass of one hundred percent juice or take a cranberry supplement to keep your body going strong.

 There are three to four species of cranberry, classified in two sections:

Subgenus Oxycoccus, sect. Oxycoccus

  • Vaccinium oxycoccos or Oxycoccus palustris (Common Cranberry or Northern Cranberry) is widespread throughout the cool temperate northern hemisphere, including northern Europe, northern Asia and northern North America. It has small 5–10 mm leaves. The flowers are dark pink, with a purple central spike, produced on finely hairy stems. The fruit is a small pale pink berry, with a refreshing sharp acidic flavour.
  • Vaccinium microcarpum or Oxycoccus microcarpus (Small Cranberry) occurs in northern North America,[6] northern Europe and northern Asia, and differs from V. oxycoccos in the leaves being more triangular, and the flower stems hairless. Some botanists include it within V. oxycoccos.
  • Vaccinium macrocarpon or Oxycoccus macrocarpus (Large cranberry, American Cranberry, Bearberry) native to northern North America across Canada, and eastern United States, south to North Carolina at high altitudes). It differs from V. oxycoccos in the leaves being larger, 10–20 mm long, and in its slightly apple-like taste.
Subgenus Oxycoccus, sect. Oxycoccoides
  • Vaccinium erythrocarpum or Oxycoccus erythrocarpus (Southern Mountain Cranberry) native to southeastern North America at high altitudes in the southern Appalachian Mountains, and also in eastern Asia.

Black Cherry Nutrition Facts

 Black Cherry Nutrition Facts

Though black cherry was originally introduced into much of Europe as an ornamental tree, over the years its timber and fruit have been found to be useful in many ways. Its timber is used for making cabinets, its wood is used for smoking foods, and its highly edible fruit is consumed raw, used in jams and pies, and also used for flavoring ice cream and soda and liqueur.

Above all, its juice has been found to be a health drink packed with nutrition, and the health conscious modern world has woken up to the many potentials of this tiny fruit which is also known as rum cherry, wild cherry, and mountain black cherry.


black cherry nutrition facts

Health Benefits of Black Cherry

The vitamins and minerals in black cherry are more or less the same as that in other fruits like banana or apple. To that extent it cannot be considered special. But what adds to the importance of cherry is the fact that its antioxidant content is very high.

Needless to say, everyone knows nowadays about the importance of antioxidants and their role in preventing oxidation of molecules in body cells.

Because antioxidants have the ability to stop the chain reactions started by free radicals, it is beneficial in the treatment of many diseases. Gout, which is a form of inflammatory arthritis characterized by swollen joints, is the result of insufficient metabolism of uric acid.

The uric acid level in the blood increases as a result and this extra uric acid then turns into crystallized deposits at various body joints. Cherry juice helps in curing gout because the antioxidants in the juice prevent the crystallization of uric acid.

There are two types of antioxidants in cherry, namely anthocyanins and flavonoids, and both help in preventing gout by reacting with the uric acid in the blood.

The same anti-inflammatory properties, which make cherry juice useful in treating gout, make it useful in the treatment of other diseases as well. Available statistics have established the ability of the fruit in warding off cancer.

Lesser incidence of cancer, especially colon cancer, has been reported in the case of those who take care to have sufficient amounts of cherry in their diet as juice or fresh fruit.

Black cherry juice also appears to have the ability to prevent cardiovascular diseases. Because the anthocyanins in it safeguard blood vessels against possible oxidative stress, these actions translate into lower blood pressure and a healthier heart.

A similar action of the antioxidants in brain cells helps in preventing headaches, and gives protection to the brain from neurodegenerative diseases.

Some analgesic powers have also been attributed to black cherry. Practicing athletes, heavy joggers etc. have reported decreased muscle pain after taking cherry juice during the days they have to submit to strenuous workouts.

All these are only the benefits that have so far been discovered because it is only recently that cherry juice has come into prominence as a health drink. Much more research needs to be done to establish the potential of the fruit fully, but so far black cherry has proven to be a wonder fruit that gives ample benefits.

Prunus serotina

 Prunus serotina, commonly called black cherry, wild black cherry, rum cherry, or mountain black cherry, is a woody plant species belonging to the genus Prunus. This cherry is native to eastern North America: from eastern Canada through southern Quebec and Ontario; south through the eastern United States to Texas and central Florida; with distinct populations in Arizona and New Mexico; and in the mountains of Mexico and Guatemala.[2][3]

Coconut Water Nutrition Facts

female drinking coconut waterCoconut water has become a very popular drink in the last couple years, championed by body builders, fitness fiends and organic eaters. But what makes this tropical beverage so special and why has it suddenly become so popular?

Coconut water is the semi-sweet, clear liquid found inside of healthy, young, green coconuts, not to be mistaken for coconut milk, which is made from the grinding down and boiling of the meat of the coconut.

Coconut water is found in the interior, or endosperm, of the coconut and supplies the fruit much of its nutrients as it contains a wealth of vitamins and minerals: sugar, potassium, chloride, sodium, magnesium, cytokines, phyto-hormones, vitamins B and C, and calcium in addition to containing vital fats and proteins.

With so many valuable nutrients in one source, coconut water is like hitting the nutrient jackpot, a one-stop shop. Just one cup of coconut water contains roughly 17 percent of your daily potassium levels, 15 percent of your daily magnesium levels, 11 percent of your sodium and vitamin C levels, and 6 percent of your calcium levels!

And if that weren’t enough, you received all of those benefits for only about 46 calories, 6 of which are protein. This serving size of coconut water only contains about 1.7 grams of protein, but that’s about half to one-third of the amount of protein found in most non-Greek yogurts, and in a clear, liquid drink no less.

The carbohydrates found in coconut water are great for a good boost of natural clean energy, and with zero trans fats are a much healthier alternative to sodas and energy drinks. At about 36 calories and 9 grams of the serving size, the carbohydrates of coconut water are composed of simple, natural sugars and dietary fibers, which help aid digestion.

While you might find some of the minerals overlapping in fruits like oranges, coconut water has a much better concentration and a slew of minerals and nutrients you won’t easily find: niacin, thiamin, riboflavin and folates. These vitamins are essential for assuring healthy cognition, brain and fetus development, maintenance of the nervous and circulatory systems and for your body’s ability to properly break down carbohydrates.

The natural sugars and electrolytes make it a great alternative to popular sports drinks like Gatorade and Vitamin Water. The balance of the nutrients in coconut water produces a greater osmolarity in your body than in other beverages, meaning that it replenishes dehydration much better than sodas or other juices and has been known to cure diarrhea and the common hangover.

Further still, the cytokines and enzymes found in coconut water have been found to have, respectfully, anti-aging, anti-carcinogenic properties and digestive, metabolic aids. Coconut water is also organic and contains no additional additives or sweeteners like high fructose corn syrup, unless the manufacturer has decided to put those in there; always check the label to make sure that it is 100 percent organic.

With these numerous benefits, and in an age where people are valuing fresh, natural sources of vitamins, minerals and other dietary nutrients, anyone can see why coconut water has made such a prolific appearance in gyms, vitamin shops, grocery stores and even gas stations. The anti-aging properties of this clear liquid, mixed with the wonderful diuretic properties and mineral sources makes this sweet liquid practically the fountain of youth.


Acai Berry Nutrition Facts

Acai Berry Nutrition Facts

If you’re at all interested in nutrition then it’s been hard to miss the global fuss over in the past few years. Looking at these cute little black berries, it’s hard to believe that there’s been such a hue and cry over them.

Although they never asked for the limelight, they’ve been thrust into the center of a debate about so called super-foods and the nutritional value of anti-oxidants.

Of course, if you’ve been on holiday to Brazil in the past few decades then you’ll know that for Brazilians, they’ve always been a regular part of a healthy diet and may be wondering what all the fuss is about…

Acai Berry Nutrition Facts

acai berry nutrition facts

Acai Berry Fruit

The fruit, commonly known as açaí berry,[4] is a small, round, black-purple drupe about 1 inch (25 mm) in circumference, similar in appearance to a grape, but smaller and with less pulp and produced in branched panicles of 500 to 900 fruits. The exocarp of the ripe fruits is a deep purple color, or green, depending on the kind of açaí and its maturity. The mesocarp is pulpy and thin, with a consistent thickness of 1 mm or less. It surrounds the voluminous and hard endocarp, which contains a single large seed about 0.25–0.40 inches (7–10 mm) in diameter. The seed makes up about 80% of the fruit (Schauss, 2006c). Two crops of fruit are produced each year. The fruits can be harvested and consumed.

True facts about Acai

Acai berry is the fruit from a palm tree. As the fruits from any other similar palm family like coconut, date palm, oil palm, acai is no different in caloric and nutritional profile. It is high in calorie and fats. There is no established studies to prove the use of acai product help in lose weight.

Acai has been staple food of Amazonian for centuries. So it is treated more like a food item than a novel fitness fruit unlike blueberry, pomegranates, etc., which are, indeed, very low in calories.

Anti-oxidants levels present moderately in acai in contrast to claims made by certain companies, websites, articles, etc. USDA has so far not even bothered to find out its nutritional profile and ORAC value. Nobody knows its exact ORAC strength. However, there are countless herbs, fruits, berries and vegetables in nature that have antioxidants higher than acai (for example, example cinnamon has highest USDA documented ORAC value of 267536 trolox equivalents (TE), which is many hundred times more than in acai, chokeberry, apples etc.

Acai berry is high in calories and hence gives immediate strength and stamina. There are no known food items in nature, which are rich in calories and fats, yet known to reduce weight.

Acai berry has so far had no documented evidence to suggest its use as an aphrodisiac.

Acai Berry Origins

Acai is the South American branch of the blueberry and cranberry family – two berries which have always been highly-regarded for the nutritional benefits. It grows throughout South and Central America, but is particularly widespread in Brazil’s Amazon basin, and it’s Brazil that has become synonymous with Acai. In Brazil it has been held to be part of a healthy diet for centuries, and for one tribe in the Amazon it actually makes up nearly half their diet!


Apple Nutrition Facts

Apple Nutrition Facts

An apple a day keeps the doctor away is the old saying. Whilst they are not going to cure all ailments and keep you in good health on their own, they are nonetheless very good for you and are a very useful part of a balanced diet. They are very good for your physical and dental health.

The apple is the pomaceous fruit of the apple tree, species Malus domestica in the rose family (Rosaceae). It is one of the most widely cultivated tree fruits, and the most widely known of the many members of genus Malus that are used by humans. Apples grow on small, deciduous trees. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples have been grown for thousands of years in Asia and Europe, and were brought to North America by European colonists. Apples have been present in the mythology and religions of many cultures, including Norse, Greek and Christian traditions. In 2010, the fruit’s genome was decoded, leading to new understandings of disease control and selective breeding in apple production.


apple nutrition facts

Types Of Apples

Apples come in many varieties from the plain Golden Delicious to the tangy Pink Lady (my own personal favorite). As we all know apples gown on trees and they become ripe in autumn.Although it depends on the weather and the variety of apple, they are generally best picked between September and October. Apples grow best in temperate climates around the UK and in parts of the States. China is the biggest apple grower in the world producing almost half the worldwide production of apples.

Apple varieties – which apple to pick and why!

A simple visual guide to choosing apple varieties – fully illustrated. This chart, with pictures of each apple, helps you to identify many types of apples and …

Apple Uses

Apples are one of the most esteemed fruits in the Northern Hemisphere, in part because they’re so versatile. They’re delicious raw, baked, dried, or made into applesauce.

They make great pies, apple butter, apple jelly, chutney, cider, and cider vinegar, and they’re a welcome addition to dozens of other dishes. So, it is widely believed that apples are good for you but let’s examine it in a bit more detail and see if their reputation is deserved.

20 Unexpected Ways to Use Apples

Apparently we’ve forgiven the once-forbidden apple for its tempting ways and have learned to fully embrace the sweet pomaceous fruit.

Apples are the second most popular fruit (after bananas) in the country. They are grown in every state (meaning they can be local for everyone), and we eat on average 46 pounds of apples and apple products per person annually. How ’bout them apples?

With all those apples, you may need relief from the apple glut and rut while continuing to support your local apple orchard. Apple pie is a treasure, but there’s a much bigger world out there — so when life hands you apples, get adventurous with these fresh spins on the old classic.

More Apple Nutrition Information

  • Firstly, apples do not contain a lot of calories. 100g of fresh fruit slices contain only 50 calories. It possesses no saturated fats or cholesterol. However, apples are rich in dietary fiber, which helps prevent the absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.
  • Apples are a good source of antioxidant phyto-nutrients flavonoids and polyphenolics. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Apples contain important flavonoids such as quercetin, epicatechin, and procyanidin B2.
  • Apple is rich in vitamin C and beta-carotene. Vitamin C is a powerful natural antioxidant. Vitamin C helps protect cells from free radical damage, it lowers cancer risk and improves iron absorption. Apples are known as a good source of vitamin C.
  • Apples are also a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
  • Apples contain a small amount of minerals like potassium, phosphorus, and calcium. Potassium is good for you as it helps muscles and nerves to function properly, maintains a proper electrolyte and acid base balance and helps to lower blood pressure.

In addition to the above health benefits, apples are very good for keeping your teeth clean and avoiding teeth implants. The chewing motion helps to stimulate saliva and they contain a lot of water so they will help to produce saliva and clean bacteria off teeth which can turn into plaque.

Eating apples and brushing your teeth actually have a similar effect but I wouldn’t advise replacing one with the other. Think of your smelly breath to start.