Plum has about 2,000 varieties originating from various countries. In general, it turns out the fruit that has a latin name Prunus domestica has incredible nutritional content for health. In China, black plum varieties thrives in Zhejiand Province, Fujian, and Yunnan. In Chinese mythology, a plum is a special symbol which symbolizes wisdom, immortality, and resurrection. In China, black plum is used for the treatment of a number of diseases. Because, black plums contain a high source of vitamin C, malic acid, oxalic acid, and tannins. Although small and low in calories, but plums are a good source of iron for the body. A study conducted by experts from Annamalai University even mention plum extracts can improve hemoglobin.

Another study conducted at Father Muller Medical College said plums containing antineoplastic that can prevent cancer. Not only the fruit, even the stems, seeds, and leaves from plum tree is also a material that can be used to cure various diseases. Leaves of plum tree is used as an antibacterial ingredient that strengthens teeth and gums.

Plum is a source of lutein and zeaxanthin. Both of these pigments prevent muscle degeneration leading cause of vision loss. The content of vitamin A and antioxidants in plum, believed to ward off free radicals that damage cells and tissues that can injure eyes.

Experts from Florida State and Oklahoma State University conducted an experiment involving 100 women pascamenopouse. A total of 55 women were asked to consume 100 grams of prunes every day for 12 months, while the rest were asked to consume 45 grams of dried apples instead of plums. Each day, participants also take a supplement that contains 500 mg of calcium and vitamin D 400 IU. The analysis showed women who ate prunes has higher bone density at the spine and forearm bone, compared with those who ate apples.

Plums nutrition facts

Plums (Prunus domestica), fresh,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	46 Kcal	2.3%
Carbohydrates	11.42 g	8%
Protein	0.70 g	1%
Total Fat	0.28 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.40 g	3.5%
Vitamins
Folates	5 µg	1%
Niacin	0.417 mg	3%
Pantothenic acid	0.135 mg	3%
Pyridoxine	0.029 mg	2%
Riboflavin	0.026 mg	2%
Thiamin	0.028 mg	2%
Vitamin A	345 IU	11.5%
Vitamin C	9.5 mg	16%
Vitamin E	0.26 mg	2%
Vitamin K	6.4 µg	5%
Electrolytes
Sodium	1 mg	0%
Potassium	157 mg	3%
Minerals
Calcium	6 mg	0.6%
Copper	0.057 mg	6%
Iron	0.17 mg	2%
Magnesium	7 mg	2%
Manganese	0.052 mg	2%
Phosphorus	16 mg	2%
Selenium	1.0 µg	2%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	190 µg	--
Crypto-xanthin-ß	35 µg	--
Lutein-zeaxanthin	73 µg	--

Benefits of plums

Plum fruit touted as having the effect of anti-hyperlipidaemic and anti-diabetic. Plum juice also has properties to relieve chronic diarrhea. Another study conducted at Father Muller Medical College shows that plum fruit contains anti-neoplastic useful for preventing cancer. Fruit is widely used as a cake topping is also recommended for those who suffer from anemia, renal lithiasis, biliary lithiasis, vitamin A deficiency, pregnant women, the elderly, or teenagers. The juice is also used in cosmetics because it can brighten the skin. Another amazing plums benefits for health are:

1. Maintain stable blood sugar levels remain normal

2. stimulates the kidneys

3. Has a mild laxative effect as

4. Good for digestion

5. Contains a high iron

6. Reduce the risk of urinary tract infections

7. Help prevent heart attacks

8. Helps regulate blood pressure

9. Lowering cholesterol levels

10. Effective for skin problems such as sunburn and eczema

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Kiwi fruit is low in calories but rich in nutrients. As stated in the USDA national nutrient database, calories in every 100 g of kiwi fruit weight contains 61 calories. Meanwhile calories in gold kiwi with the same weight, contains 60 calories. A publication that was published in the Journal of the American College of Nutrition shows that, from 27 types of commonly consumed fruits, kiwi has highest nutrient density (nutrient density). The research was conducted by Dr. Paul Lachance, director of The Nutraceuticals Institute, a professor at Rutgers University, USA.

Kiwi is a source of amino acids arginine and glutamate. Arginine is an amino acid that is a vasodilator (blood pressure lowering) and helps increase blood flow. As a vasodilator, arginine is also used to treat symptoms of impotence. The same amino acids also prevent plaque on artery walls, particularly in patients with angioplasty (plastic surgery of blood vessels).

Some research shows that the kiwi fruit contains 17 times more vitamin C than an apple, two times more than oranges, as well as more than lemon. The content of vitamin E in kiwi twice more than the avocado. In addition, kiwi fruit also contains vitamins B1, B2, B6, folic acid, niacin, vitamin A, and pantothenic acid in significant numbers.

Vitamin C and vitamin E as a natural antioxidant that plays an important role in counteracting free radical attack, causing aging cells and triggers the onset of various diseases. Free radicals are atoms or molecules that has one or more unpaired electrons that are free to bind to various cells and tissues, as well as lead to cancer, heart disease, and premature aging.

Vitamin C helps maintain the condition of the body against flu and colds (boosts the immune system), reducing stress levels and help the healing process. This vitamin also plays a central role in maintaining the health of skin cells that still looks clean, radiant and healthy. As with vitamin C, vitamin E also plays a role maintaining healthy body cells, slow the effects of aging and maintain skin cells in order to stay young, improve fertility, and reduce the risk of coronary heart disease. ( Another benefits read at benefits of kiwi fruit)

In addition to vitamin C and E, another antioxidant present in kiwi is certain phytochemical compounds, such as carotenoids, lutein, Xanthophyll, flavonoids, and others. Kiwi antioxidant capacity against free radical compounds placed third highest after the orange and red wine.

The main minerals contained in the kiwi is potassium, magnesium, calcium, copper, zinc, manganese, and phosphorus. The content of potassium in the kiwi was 5.4 mg / calories, higher than bananas (4.2 mg / calories), and slightly lower than the papaya (6.6 mg / calories) and apricot (6.2 mg / calories). To get more specific kiwi nutritional value, below you can read at the table based on USDA National Nutrient data base.

Detailed kiwi fruit nutritional value

Kiwi or Chinese gooseberry (Actinidia chinensis),
Fresh, Nutritive value per 100 g .

Principle	Nutrient Value	Percentage of RDA
Energy	61 Kcal	3%
Carbohydrates	14.66 g	11%
Protein	1 g	2%
Total Fat	0.52 g	2%
Cholesterol	0 mg	0%
Dietary Fiber	3 g	8%
Vitamins
Folates	25 µg	6%
Niacin	0.341 mg	2%
Riboflavin	0.025 mg	2%
Thiamin	0.027 mg	2%
Vitamin A	87 IU	3%
Vitamin C	92.7 mg	154%
Vitamin E	1.46 mg	10%
Vitamin K	40.3 µg	34%
Electrolytes
Sodium	3 mg	0%
Potassium	312 mg	7%
Minerals
Calcium	34 mg	3.5%
Copper	0.130 mg	14%
Iron	0.31 mg	4%
Magnesium	17 mg	4%
Manganese	0.098 mg	4%
Zinc	0.14 mg	1%
Phyto-nutrients
Carotene-ß	52 µg	--
Crypto-xanthin-ß	0 µg	--
Lutein-zeaxanthin	122 µg	--

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Did you know that asparagus has many benefits for health? This is because the nutritional content of asparagus, such as rich in fiber, folate, vitamin A, C, E and K, as well as chromium, and minerals that enhance the ability of insulin to transport glucose from the bloodstream into the cells. Asparagus is also low in calories, contains no cholesterol and is very low in sodium. It is also a good source of minerals such as calcium, magnesium, phosphorus, zinc and so on.

Based on those nutrition, asparagus has so many health benefits such as prevent cancer, antioxidants, anti-inflammatory, heart health and so on. Scientists have found that regular intake of vegetables included in this species Asparagus officinalis, can control blood sugar levels and increase the body's production of insulin, a hormone that helps to absorb glucose. In fact a recent study found that asparagus contains tryptophan, an amino acid-producing serotonin, a hormone that relaxes the central nervous helper in the brain thus providing a calming nature, a sense of comfort and sleepiness.

Several other studies prove, asparagus can improve male fertility, is able to bind to cancer-causing carcinogens, can improve blood circulation and helps release the fat deposits in blood vessel walls. Thus, it is not uncommon doctors recommend asparagus as one of the menus intake for people with diabetes, eczema sufferers, patients with kidney disorders and also patients with prostate disorders. There are more benefits of asparagus for health that you can read below, but first lets find out asparagus nutritional value that you can read at table below.

Asparagus nutrition facts and calories content

Like what we have mentioned above, asparagus is low calories vegetable. Because based on data, calories in every 100 gr of canned, raw and boiled asparagus only contains 20 calories. 

Asparagus has a high content of vitamin C and are also a good source of vitamin A. The highest asparagus nutrition is vitamin K which meet body RDA as much as 35% per 100gr serving. The important function of vitamin K is plays an important role in the process of blood clotting and also play an important role in the process of bone formation with calcium and vitamin D.

Another high nutrient content in asparagus based on RDA  are minerals such as iron and copper, each has 14 and 21 % of human RDA. Additionally, asparagus is also rich in vitamin E and are rich in fiber. But this benefit depends how we process them. Asparagus should not be cooked too long, because the nutritional content will be reduced. A good time to process the asparagus is about 3-4 minutes. Below are nutritive value of asparagus based on USDA National Nutrient data base.

Asparagus Nutritional value per 100 g.
ORAC value 2150

Principle	Nutrient Value	Percentage of RDA
Energy	20 Kcal	1%
Carbohydrates	3.38 g	2.5%
Protein	2.20 g	4%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5.5%
Vitamins
Folates	52 µg	13%
Niacin	0.978 mg	6%
Pantothenic acid	0.274 mg	5%
Pyridoxine	0.091 mg	7%
Riboflavin	0.141 mg	11%
Thiamin	0.143 mg	12%
Vitamin C	5.6 mg	9%
Vitamin A	756 IU	25%
Vitamin E	1.13 mg	7.5%
Vitamin K	41.6 µg	35%
Electrolytes
Sodium	2 mg	<1%
Potassium	202 mg	4%
Minerals
Calcium	24 mg	2.5%
Copper	0.189 mg	21%
Iron	1.14 mg	14%
Magnesium	14 mg	1%
Manganese	0.158 mg	7%
Phosphorus	52 mg	7.5%
Selenium	2.3 µg	4%
Zinc	0.54 mg	5%
Phyto-nutrients
Carotene-ß	449 µg
Carotene-α	9 µg
Lutein-zeaxanthin	710 µg

5 amazing asparagus benefits for health

For heart health

Folic Acid and Vitamin B complex, is essential for a healthy cardiovascular system and are found in asparagus (one cup contains 66% of the RDA of folate). For patients with coronary heart disease, eating asparagus will help prevent sudden cardiac arrest. Heart attack, among others, due to damage to the blood vessels by homocysteine​​.

Benefits of asparagus to prevent anemia

Asparagus also contains a lot of iron. Iron is necessary for the body in the formation of red blood cells. Iron deficiency will cause the body lethargic. Headache, and a reduced ability to view as one of the symptoms of anemia. Asparagus is a good source of iron should you consume.

Maintain digestive health

Asparagus contains inulin, a carbohydrate that is not digested by the body. This fiber can reach the colon without going through enzymatic reaction, so it can function as a probiotic. Presence of inulin on the intestinal will increase life of microflora which useful for the digestive process. The microflora such as bacteria Bifidobacteria sp. and Lactobacillus sp.

Keeping blood pressure stability

With a low salt content, asparagus is very good for maintaining blood pressure. For those of you who often experience increased blood pressure, asparagus is good to keep your blood pressure stable. Additionally, asparagus is an excellent source of potassium. For patients with hypertension, increased levels of potassium is very useful because it will increase ratio between potassium and sodium that will lower blood pressure.

Keeping blood sugar levels remain stable

Asparagus contains calories and carbohydrates that are low. Hence, suitable to be consumed by people who are on a low calorie diet or diabetics (experiencing hyperglycemia).

Benefits of asparagus as natural diuretic

Asparagus has a pharmacological effect as a diuretic. Asparagus contains asparagine amino acid that has a strong diuretic effect. With a smooth disposal of urine will be wasted body toxins through urine. This is a positive effect to cleanse the body of harmful substances that cause disease. The patients with renal impairment is recommended to eat asparagus, so that urination becomes smooth, at once able to reduce the burden on the kidneys that is not too heavy.

Negative effects of Asparagus

Most people think, purine is only found in organ meats and seafood. Asparagus including vegetables that contain lots of purine. Increased levels of purines will cause gout. This disease is one common type of arthritis that attacks in adults. To avoid increased levels of uric acid in the blood, gout sufferers should avoid eating asparagus

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Do you curious to know how many calories content in an orange? According to data, calories in every 1 large sized orange (averages all varieties), contain 86 calories.

Oranges is one of most popular fruits in the world, but we should know nutrient content in it also the  benefits for health and beauty. Based on the results of research conducted by the University Health Ulleval in Norway, a high content of vitamin C in oranges can protect you from heart disease by improving the health of the arteries. The researchers found that adult men and elderly (object of study) that increase the intake of vitamin C from fruits (including oranges) did not experience thickening of the carotid artery, which is one of the main arteries that supply blood to the heart and brain. This result is different from those that do not increase the intake of vitamin C from fruits such as citrus fruits.

Oranges known as fruits that contains enough magnesium. Therefore, consuming oranges regularly can improve bone health. Based on the results of a study published in the Journal of Health in 2005, the researchers studied the relationship between magnesium intake on bone mineral density. The results showed that people who consume more magnesium daily, had a bone mineral density better than a lower magnesium intake.

Meanwhile, research conducted at the University of California, have shown encouraging results. Namely, those who ate a breakfast high in fiber, low in fat and low in fiber and high in fat, indicating an increase in the release of cholecystokinin hormone. To get more benefits of oranges for health, below you can read orang nutrition facts based on USDA National Nutrient data base.

Orange nutrition facts

Beside rich in vitamin C, orange juice also contains magnesium which can help maintain blood pressure and reduce the risk of heart attack. In addition, orange juice also can boost your immune system. Folic acid content in orange juice is also important for the development of your brain, while the high potassium content helps maintain healthy blood circulation. Orange juice also contains thiamin that helps the process of changing food into energy.

Carotenoids in orange juice is a powerful antioxidant that can fight harmful free radicals. Carotenoids also prevent premature aging. Phytonutrients in orange juice helps nutrients to function more effectively. The fruit is rich in vitamin B6, which increases the processing of carbohydrates and protein in the diet. Vitamin B6 also increases the production of hemoglobin is responsible for carrying blood to all parts of the body.

Oranges (Citrus sinensis), Fresh,
Nutritional Value per 100 g. Total-ORAC- 1819 µmol TE/100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	47 Kcal	2.5%
Carbohydrates	11.75 g	9%
Protein	0.94 g	1.5%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.40 g	6%
Vitamins
Folates	30 µg	7.5%
Niacin	0.282 mg	2%
Pantothenic acid	0.250 mg	5%
Pyridoxine	0.060 mg	4.5%
Riboflavin	0.040 mg	3%
Thiamin	0.100 mg	8%
Vitamin C	53.2 mg	90%
Vitamin A	225 IU	7.5%
Vitamin E	0.18 mg	1%
Vitamin K	0 µg	0%
Electrolytes
Sodium	0 mg	0%
Potassium	169 mg	3.5%
Minerals
Calcium	40 mg	4%
Copper	39 µg	4%
Iron	0.10 mg	1%
Magnesium	10 mg	2.5%
Manganese	0.024 mg	1%
Zinc	0.08 mg	1%
Phyto-nutrients
Carotene-β	71 µg	--
Carotene-α	11 µg	--
Crypto-xanthin-β	116 µg	--
Lutein-zeaxanthin	129 µg	--
Lycopene	0 µg	--

10 benefits of oranges for health and beauty

Reduce the risk of heart disease and diabetes

According to a recent study published in the American Journal of Clinical Nutrition, oranges can reduce the inflammation that occurs after eating foods high in fat and carbohydrates. Therefore orange fruit plays an important role in minimizing the risk of heart disease and diabetes.

Oranges can prevent breast cancer

It's true that orange can prevent breast cancer that is by eating orange regularly, because orange contains lycopene that can prevent breast cancer.

Boost the immune system

High content of vitamin C in orange, contribute to boost immunity and prevent various diseases. Therefore if you want to have a healthy body and avoid various diseases, it is advisable to consume oranges regularly, of course, with proper portions, as if the excessive consumption of orange also has negative effect on the gastric.

Lowering bad cholesterol

By consuming orange fruits with routine and the right dosage can keep you from the risk of increased cholesterol. a study published in Nutrition Research in 2010 showed that orange can lower cholesterol levels. Beta carotene, bioflavonoids, and pectin are very beneficial for strengthening the blood vessels. It also can help increase good cholesterol in the body, as well as lower bad cholesterol.

Benefits of orange to reduce birth defects

For pregnant women who consume orange, may reduce the risk of birth defects because the content of lycopene in it. While the content of flavonoids in orange, useful for the children to become immune cells and antibodies that will keep your child's immune so as not to catch cold and cough.

Oranges can help skin appear youthful

Antioxidants contained in orange, can make your skin look naturally white and will make the skin taut and will make a youthful face. This is because the content in oranges can protect the skin from free radical damage that would cause the signs of aging on the skin.

Lowers the risk of colon cancer

Oranges can also reduce the risk of colon cancer, because the vitamin in orange can repel free radicals that will damage the surface of the DNA in our bodies.

Maintain a healthy digestive tract

Oranges contain pectin which is a dietary fiber, which aid digestion and maintain intestinal mucous membrane as it reduces the time of toxin exposure and other harmful chemicals in the gut.

Benefits of orange to prevent hypertension

Oranges contain potassium minerals in adequate amounts. Potassium is an important component that plays a role in body fluids helps controlling heart rate and blood pressure thus preventing high blood pressure.

Reducing risk of inflammation

In addition to functioning as an antioxidant, Narigenin contained in orange fruit also have anti-inflammatory effects.

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Although the number of calories in an avocado is high, but there is a surprising fact about the benefits of nutrition in it for health. There are some reasearch that proven avocado has benefits to prevent cancer also many people that proved avocado also can used as acne tratment. Calorie content in avocados are indeed high, because it comes from fat. But actually, the fat contained in avocados are classified as oleic monounsaturated fats. Oleic fatty acid, which is also known as Omega 9 fatty acids may reduce the risk of coronary heart disease. Rich fat content makes vitamin A contained in avocados are not easily damaged. The content of vitamin A and C make a good avocado as an antioxidant, an antidote to bad effects of free radicals.

There is also a research from  University of Western Australia and Monash University that revealed avocado benefits for men's fertility. The research result shows, sperm that has antioxidants layer are easier to reach the ovum. Some of health benefits of avocado oil has also been proven to be real through scientific research. Avocado oil is known to increase the body's ability to absorb carotenoids contained in food. Carotenoids are fat-soluble compounds, and highly dependent on the presence of fat. And unfortunately, a lot of foods high in carotenoids, but very low in fat.

Avocado oil is high in unsaturated fatty acids are very good to deal with this. A study showed that adding avocado oil in foods can enhance the body's ability to absorb alpha-carotene, beta-carotene, and lutein up to 15 times more than that without the avocado oil. To know more health benefits, you should know avocado nutritional value below based on USDA National Nutrient data base.

Avocado nutrition facts

Avocado (Persea americana),
Refuse seed and skin, Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	160 Kcal	8%
Carbohydrates	8.53 g	6.5%
Protein	2.0 g	3.5%
Total Fat	14.66 g	48%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%
Vitamins
Folates	81 µg	20%
Niacin	1.738 mg	11%
Pantothenic acid	1.389 mg	28%
Pyridoxine	0.257 mg	20%
Riboflavin	0.130 mg	10%
Thiamin	0.067 mg	5.5%
Vitamin A	146 IU	5%
Vitamin C	10 mg	17%
Vitamin E	2.07 mg	14%
Vitamin K	21 µg	17.5%
Electrolytes
Sodium	7 mg	0.5%
Potassium	485 mg	10%
Minerals
Calcium	12 mg	1%
Copper	0.190 mg	21%
Iron	0.55 mg	7%
Magnesium	29 mg	7%
Manganese	0.142 mg	6%
Phosphorus	52 mg	7%
Selenium	0.4 µg	<1%
Zinc	0.64 mg	6%
Phyto-nutrients
Carotene-α	24 µg	--
Carotene-ß	62 µg	--
Cryptoxanthin-ß	28 µg	--
Lutein-zeaxanthin	271 µg	--

Avocado calories content

Calories in every 1 fruit (all avocado varieties average) that has 7.1 oz of weight contain 322 calories. There is also a difference calories content between Californian avocados with Florida avocados. With the same weight of pureed avocados (8.1oz), Californian avocados has higher amount of calories (384 calories) compared with Florida that only contain 276 calories.

Avocados can be regarded as one of the oldest fruits in the world. But in fact, the avocado has a very high nutrient content. Besides containing carbohydrates and protein, it turns out avocado contains potassium, phosphorus, magnesium, calcium, zinc, folate and vitamin essential in it (read at avocado nutrition facts table above). Avocado is a fruit which is special, because it contains 20-30 times more fat than other fruits. The fat content can provide enough energy when consumed. Type of fat that contained is monounsaturated fat which is a powerful antioxidant that is a single, that is easily digested and useful for the body.

Benefits of avocado for health

Protect from cancer

According to one study, extracts of avocado can kill or stop the growth of precancerous cells that can lead to oral cancer. But the extract is also believed to have the same effect on other types of cancer. Efficacy of the fruit according to some researchers generated by the content of folate, vitamin C and E as well as antioxidants.

Lowering blood cholesterol

Avocados are a source of monounsaturated fats are good and can increase HDL. In addition, avocados also contain betasitosterol which can reduce the amount of cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to break down cholesterol.

Blood pressure control

Another benefit of avocado for health is to help maintain blood pressure, it is because the avocado contains potassium which can stabilize blood pressure, especially to prevent high blood attack. High blood attacks became one of the causes of stroke, a disease that makes the body unable to move half. But with the content of potassium in avocados, high blood attack, stroke or other blood circulatory disease stopper can be minimized.

Prevent anemia and heart attacks

In the avocado fruit contains copper and iron. Iron and copper are very helpful in terms of the formation of red blood cells, with frequent eating avocados can prevent blood loss or anemia. Avocados can also monitor your heart rate and maintain body nerve function to stay awake.

Benefits of avocado to prevent stroke

Avocados have a very high content of folate. The folate content of useful to prevent stroke. With lots of eating an avocado is the possibility of stroke will be minimized.

Better nutrition absorption

The study found that some types of nutrients can be absorbed better when eaten with avocado. In one study, when the participants consumed a salad containing avocados, they can absorb five times the amount of carotenoids (a group of nutrients including lycopene and beta carotene) than those who did not mix it with avocado.

Benefits of avocado for beauty

Fruit which has scientific name Persea americana contains oils that can nourish the skin. The content of essential fatty acids, vitamins C, E and other nutrients can function as an antioxidant, antibacterial and anti-wrinkle effects to create beautiful and youthful skin. 

Avocados are also able to prevent the growth of bacteria on the skin that causes acne, and moisturize and protect skin from dryness. Besides avocados can counteract bad effects of ultraviolet light and suitable for all skin types, including sensitive skin problems to treat. Avocado skin contains oils that can be used as a moisturizer. Clean your face, then gently rub the inside of the avocado skin on the entire face. Let stand about 15 minutes, then rinse with warm water, followed by cold water. Skin becomes more moist and soft.

If you want to get more information about avocado nutrition, benefits for health and so on. You may ask a nutritionist to makes you consume the right portion, because however, too much consumption is also not good for helth too.

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