Did You Know That Brown Rice Nutrition Better Than White Rice? Check The Facts!

Based on the processed, brown rice did not removed several minerals and vitamins. While in white rice, they lost them. Brown rice is rice that has not been through the process of grinding or flaking of the skin completely. Skin layer still covered the rice seeds, have fiber and nutrients that are important for the human body. While white rice is skinned to the only remaining seeds. So it does not have the longer fibers and can increase sugar levels. That is why, eating brown rice is healthier than white rice. Brown rice is also suitable for the diet, due to the high content of fiber and complex carbohydrates provide a sense of fullness for longer, thereby reducing excessive eating habits. At the same weight, brown rice has more fiber than white rice.

7 brown rice benefits for health

1. Low Glycemic Index: Foods with complex carbohydrates, one of which is red rice, has a low glycemic index levels are useful in regulating blood sugar levels and insulin production. It also provides energy to maximize health benefits.
2. Good source of Iron: Iron or Manganese helps the body to produce energy from the food you eat. Manganese is also an essential component of enzymes and antioxidants that can protect the body from damage by free radicals are usually formed during the process of energy production. Thus, increased endurance and energy could be used more optimally.
3. Rich in Zinc: This mineral helps accelerate the healing of wounds and keep the immune system functioning properly. Zinc is also rich in antioxidants that protect the body from free radicals that are damaging the cells and tissues of the body.
4. Contains Vitamin B6: One serving of brown rice could meet 23 percent of the daily requirement of vitamin B6. That amount which is necessary for the functioning of the body organs. This vitamin helps maintain the balance of the formation of the hormone serotonin (mood-regulating hormone), red blood cells and the production of DNA cells.
5. Lowering Cholesterol: Brown rice contains beneficial oils help lower bad cholesterol levels. Therefore, it is advisable to undergo a diet of brown rice and whole grains with the aim of increasing the level of good cholesterol. Make brown rice as a staple food and a healthy source of carbohydrate to be consumed every day.
6. Giving a sense of satiety: Brown rice contains complex carbohydrates; types of carbohydrates are digested in the body longer. A study in the British Journal of Nutrition found that eating complex carbohydrates (potatoes, oatmeal and brown rice) can make you full for hours and eating less than 320 calories per day. At lunch or dinner, replace white rice with brown rice or noodles.
7. Contain higher fiber: In the same size, brown rice contain 0,8 g of fiber while white rice only contain 0,2 g.

Brown rice nutrition facts

Nutritional value per 100 gr or 3.5 oz

Energy	1,548 kJ (370 kcal)
Carbohydrates	77.24 g
Sugars	0.85 g
Dietary fiber	3.52 g
Fat	2.92 g
Protein	7.85 g
Vitamins
Thiamine (B1)	(35%) 0.401 mg
Riboflavin (B2)	(8%) 0.093 mg
Niacin (B3)	(34%) 5.091 mg
Pantothenic acid (B5)	(30%) 1.493 mg
Vitamin B6	(39%) 0.509 mg
Folate (B9)	(5%) 20 μg
Trace metals
Calcium	(2%) 23 mg
Iron	(11%) 1.47 mg
Magnesium	(40%) 143 mg
Manganese	(178%) 3.743 mg
Phosphorus	(48%) 333 mg
Potassium	(5%) 223 mg
Sodium	(0%) 7 mg
Zinc	(21%) 2.02 mg

Cucumber Nutrition: Best Source Of Vitamin K

Did you know, that cucumber nutrition is one of the good sources of vitamin K? Based on USDA nutrient data base, in every 100 gr of cucumber, contain 16.4 μg of vitamin K. With those number, it means can meet our daily needs as much as 16%. Of course, there are still much more nutrition that contains in it such as other vitamins and mineral. The most interesting nutrient content is some of b complex vitamin such as Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6 and Folate (B9).

As we know, there are a lot of numbers of beauty products that using cucumber as main material. The most popular cucumber benefits for skin is, the ability to get rid of acne on the skin. Acne is often a problem, because it makes the face become stained and dull. You can use cucumber slices to paste on the pimples. Let stand for a few minutes to get rid of acne. Cucumbers can indeed be proven to eliminate acne fairly quickly and naturally.

Cucumbers can also be made a natural mask or face mask. To make a facial mask of cucumber, with peel cucumbers, sliced ​​cucumber and blend. After that paste and flatten on the face, leave to dry. Another way is to attach and rub the slices of cucumber on the face. In addition to the natural mask is so safe to use and free of chemicals, cucumber also beneficial to refresh, cleanse, tighten skin and reduce excess oil on the face. And another good news is, cucumbers can be used by all skin types. To obtain maximum results, you need to make a facial mask with cucumber on a regular basis, at least once a week.

Above are only a few benefits of cucumber, there are a large numbers other health benefits that we can get from cucumber. To get the best information, you can read cucumber nutrition facts below, based on USDA National Nutrient data base.

Fresh (Raw) Cucumber( with peel) Nutritional value per 100 g (3.5 oz)

Energy 65 kJ (16 kcal)
Carbohydrates 3.63 g
Sugars 1.67
Dietary fiber 0.5 g
Fat 0.11 g
Protein 0.65 g

Vitamins
Thiamine (B1) (2%) 0.027 mg
Riboflavin (B2) (3%) 0.033 mg
Niacin (B3) (1%) 0.098 mg
Pantothenic acid (B5) (5%) 0.259 mg
Vitamin B6 (3%) 0.04 mg
Folate (B9) (2%) 7 μg
Vitamin C (3%) 2.8 mg
Vitamin K (16%) 16.4 μg

Trace metals
Calcium (2%) 16 mg
Iron (2%) 0.28 mg
Magnesium (4%) 13 mg
Manganese (4%) 0.079 mg
Phosphorus (3%) 24 mg
Potassium (3%) 147 mg
Sodium (0%) 2 mg
Zinc (2%) 0.2 mg

Other constituents
Water 95.23
Fluoride 1.3 µg

Papaya Nutrition Facts And 7 Amazing Benefits For Health

Papaya provide tremendous health benefits, due to the nutritional content therein. Papaya has a Latin name Carica papaya and included in the family Caricaceae. The papaya tree is derived from the Mexican and usually planted in yard or garden. Papaya fruit is ripe, have orange or pink color. Has a sweet flavor and contains a lot of water.

Papaya fruit flesh, can be eaten immediately when ripe, can also be cooked while still raw. Ripe fruit flesh is eaten fresh or as a mixture of fruit cocktail. Papaya leaves are also used as vegetables and meat tenderizer. Young papaya leaves eaten as a salad (as withered with hot water) or be used as wrapping kit. Papaya latex (found in stems, leaves, and fruit) contain the enzyme papain, a kind of protease, which can soften the meat and other protein conformational change. Papain has been mass produced and became a commercial commodity.

Papaya has many benefits, because papaya contains vitamin A is good for eye health, papaya also facilitate digestion for people who have difficulty defecating. Papaya sap is also quite expensive because papaya latex papain can be processed into flour which is useful for household and industrial needs. In pengobatang herbal papaya can prevent cancer, constipation, eye health.

Papaya nutrition facts

Papaya fruit is a source of nutrients such as provitamin A carotenoids, vitamin C, folate and dietary fiber. Papaya skin, pulp and seeds also contain a variety of phytochemicals, including lycopene and polyphenols. In preliminary research, danielone, a phytoalexin found in papaya fruit, showed antifungal activity against Colletotrichum gloesporioides, a pathogenic fungus of papaya.

Based on USDA Nutrient data base

Nutritional value per 100 g (3.5 oz)
Energy	179 kJ (43 kcal)
Carbohydrates	10.82 g
- Sugars	7.82 g
- Dietary fiber	1.7 g
Fat	0.26 g
Protein	0.47 g
Vitamin A equiv.	47 μg (6%)
- beta-carotene	274 μg (3%)
- lutein and zeaxanthin	89 μg
Thiamine (vit. B1)	0.023 mg (2%)
Riboflavin (vit. B2)	0.027 mg (2%)
Niacin (vit. B3)	0.357 mg (2%)
Pantothenic acid (B5)	0.191 mg (4%)
Vitamin B6	0.038 mg (3%)
Folate (vit. B9)	38 μg (10%)
Vitamin C	62 mg (75%)
Vitamin E	0.3 mg (2%)
Vitamin K	2.6 μg (2%)
Calcium	20 mg (2%)
Iron	0.25 mg (2%)
Magnesium	21 mg (6%)
Manganese	0.04 mg (2%)
Phosphorus	10 mg (1%)
Potassium	182 mg (4%)
Sodium	8 mg (1%)
Zinc	0.08 mg (1%)
Lycopene	1828 µg

7 amazing papaya health benefits

1. Overcome digestive disorders: Papaya fruit contains enzymes and fiber papanin role in addressing the problems that occur in the body such as digestive upset stomach, constipation, hemorrhoids overcome and eradicate some of the parasites in the intestine that interfere with the digestion of food. 


2. Increase endurance: The content of vitamin C, A, and beta-carotene which is quite high in fruit papaya role in improving the immune system and increase the body's resistance to disease such as influenza. Vitamin C is also useful for troubleshooting canker sores in the mouth.


3. Protect the body from heart attack and stroke: Anti-oxidants in papaya fruit has an important role in preventing the oxidation of cholesterol and may reduce the risk of heart attacks and strokes in the body. 


4. Addressing inflammation: Combination of vitamins A, C, beta-carotene, as well as anti-inflammatory properties in papaya fruit is quite effective in addressing the problem of inflammation. It makes papaya fruit good consumed by people with asthma, osteoarthritis, and rheumatoid arthritis.


5. Maintaining eye health: Vitamin A in papaya fruit was instrumental in maintaining eye health and protect the eyes from free radical attack negative. 


6. Helps lose weight: low in calories, as well as water and nutrient complex in papaya fruit. making it excellent for one of your diet menu. 


7. Acts as a natural detoxification: anti-oxidants, vitamins, and several other nutrients in papaya fruit was instrumental in helping the body to cleanse harmful toxins in the body.

Dates Complete Nutrition Facts & Benefits For Health

There are many nutritional content on a date such as vitamins (A, B, C, E, K) and minerals, therefore, a date provide health benefits for humans. Recent research states that wet dates, have an influence controlling the rate of movement of uterus and increase the systole (contraction of the heart when blood is pumped into the arteries). Ripe palm fruit, very rich in calcium and iron elements. Therefore, it is highly recommended for women who are pregnant and will give birth. Levels of iron and calcium contained on ripe palm fruit is sufficient and important in the process of formation of breast milk. Both of these substances can also replace energy during childbirth or breastfeeding. Calcium and iron are two essential elements for effective and infant growth. The reason is, these two elements are the most influential element in the formation of blood and bone marrow.

The content of sugar in dates, easily digested and absorbed so safe for digestion and adult children. Palm or palm boiling water mixed with milk is nutritious and refreshing beverage for infants, children, and adults. Pasta dates and honey is a remedy for diarrhea and dysentery in children, while the pasta dates and honey were smeared on the gums of children, can help relieve teething pain as well as assist in the formation of teeth and bones. According to modern studies, the sugar content of dates is capable of providing healthy nutrition to the body's defense newborns that are not susceptible to the disease.

Dates nutrition facts

Based on USDA Nutrient data base (Deglet Noor dates)

Nutritional value per 100 g (3.5 oz)
Energy	1,178 kJ (282 kcal)
Carbohydrates	75.03 g
- Sugars	63.35 g
- Dietary fiber	8 g
Fat	0.39 g
Protein	2.45 g
Water	20.53 g
Vitamin A	10 IU
- beta-carotene	6 μg (0%)
- lutein and zeaxanthin	75 μg
Thiamine (vit. B1)	0.052 mg (5%)
Riboflavin (vit. B2)	0.066 mg (6%)
Niacin (vit. B3)	1.274 mg (8%)
Pantothenic acid (B5)	0.589 mg (12%)
Vitamin B6	0.165 mg (13%)
Folate (vit. B9)	19 μg (5%)
Vitamin C	0.4 mg (0%)
Vitamin E	0.05 mg (0%)
Vitamin K	2.7 μg (3%)
Calcium	39 mg (4%)
Iron	1.02 mg (8%)
Magnesium	43 mg (12%)
Manganese	0.262 mg (12%)
Phosphorus	62 mg (9%)
Potassium	656 mg (14%)
Sodium	2 mg (0%)
Zinc	0.29 mg (3%)

Dates benefits for human health

1. Source of energy: Dates have a high enough sugar content and are generally derived from the type of glucose and fructose. However Deglet Noor varieties that grow in California containing sucrose (sugar). Type of sugar found in dates is the result of processing natural and not harmful to health. High sugar content makes this fruit is a source of instant energy to restore the lost energy during fasting and normalize blood sugar levels. That is why the palm is considered as an ideal fruit for breaking a dish or meal. Glass of water containing glucose, according to Dr. David Conning, Director General of the British Nutrition Foundation, will be absorbed by the body within 20-30 minutes.


2. Source of fiber: Dates are a good source of dietary fiber. The American Cancer Society recommends eating 20-30 grams per day. Dietary fiber consists of two types of soluble dietary fiber and insoluble dietary fiber. Insoluble dietary fiber works to increase the volume of stool thus decreasing intestinal transit time and more easily removed. 
   
   
   The decrease stool transit time, will reduce the contact time of mucosal cells of the colon with carcinogenic substances from feces. Soluble dietary fiber may help control diabetes by lowering blood sugar levels. Additionally soluble dietary fiber also acts to reduce levels of LDL cholesterol in the blood.


3. Source of mineral: Dates contain minerals that are beneficial to health. The function of minerals in general are making more regular heart rate, activating muscle contractions as well as play a role in blood pressure. Dates are rich in potassium and low in sodium. Potassium plays a role in maintaining muscle contraction including heart muscle. In addition it serves to maintain the nervous system and balance the body's metabolism. Because potassium is not saved in the body and many lost through sweat, so it needs to be supplied from food. Potassium helps to lower blood pressure.
   
   
   According to Drs. Louis Tobian, Jr.., High blood disease expert from the University of Minnesota USA, dates can help lower blood pressure, and can provide additional strength in preventing strokes directly, however the condition of a person's blood pressure. 
   
   
   The conclusion of the results of research done that extra consumption of potassium can be keep artery walls remain elastic and functioning normally. This situation makes the blood vessels are not easily damaged by blood pressure. The results of the study recommended to consume about 400 mg of potassium can reduce the risk of stroke by 40%. To meet these needs we only need to consume about 65 grams or 5 pieces of dried dates. In addition to potassium, dates also contain essential minerals such as calcium, iron, magnesium, manganese, copper and phosphorus.


4. Source of vitamins: Vitamins are contained in a palm fruit, including vitamin A, thiamine (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic acid (Vitamin B5) in the amount that can be relied upon. In addition there is also the content of vitamin C and vitamin E. Vitamin A serves to maintain function and prevent eye dryness and eye diseases. Vitamin B serves to calm the nervous system and relaxation of the heart as well as your mind becomes calm.


5. Sources of phytochemicals: Dates contain natural salicylates in low doses. Salicylates are known as aspirin raw materials, reducing medication or pain relievers and fever. Based on the experts expect the low-dose continuous salilisat in dates can also relieve headaches. Moreover dates contain some kind of hormone called potuchsin can shrink blood vessels in the uterus, thus can prevent the occurrence of uterine bleeding. Dates also contain a number of phenolic compounds and carotenoids that act as antioxidants.

Untold Benefits of Honey For Health, Nutrition Facts & Calories Content

In addition to health benefits of honey, there are some benefits that you might never know before. Modern scientific evidence proving many nutrients and benefits of honey. Honey contains a variety of nutritional components that are beneficial to human health. Namely carbohydrates, amino acids, minerals, enzymes, vitamins, water, and other organic substances. Greek philosopher and writer, Athenaeus, stating that anyone who consume honey every day will be free of the disease for life. He's not making it up, because it is contained in honey miscellaneous unique and potential nutrition for maintaining health and beauty.

Do you know how many calories in 1 tbsp of honey? According to USDA National Nutrient database, calories in every 1 tbsp of honey contain 64 calories or equal to 267 kJ.

Honey contains most of the carbohydrate in the form of sugars glucose and fructose, which are clearly different from the sugar in granulated sugar or palm sugar is mostly sucrose sugar. Sugars in honey can be directly absorbed blood, whereas sucrose must go through the digestive process. Caloric value of honey is very large 3,280 cal / kg, equivalent to 50 chicken eggs calories, 5.7 liters of milk.

Honey Nutrition Facts

Honey is rich in essential minerals (K, Ca, Fe, I, Na, S, Cl, P, Mn, Mg) that the body needs to stay fit, fatty acids vitamin B complex (except B1), D, E and K as well as various enzymes. Mineral salt content of honey is similar to the mineral salt content in human blood. Fe iron can increase the number of erythrocytes and increase blood hemoglobin levels.

Acetyl choline metabolism in honey may launched as improving blood circulation and lowers blood pressure. There are different types of enzymes such as diastase, invertase, catalase, peroxidase, and lipase which helps the digestive process thus accelerate metabolism. A number of amino acids such as malic acid, tartaric, citric, lactic, also play a role in metabolism. Honey also contains biogenic stimulant which served to increase freshness.

Honey also contains biose or growth regulating substances that speed up the growth of roots, shoots, and disposal at the plant, in addition to antibacterial agents, which can help speed up the recovery of injured tissue and prevent infection.

Vitamin B2 and B6 which plays a role in protein metabolism and preventing skin diseases. There is also a B3 (pantothenic acid) and H (biotin) that play a role in the metabolism of fat and protein and inhibits skin diseases such as eczema and herpes. Honey contains anti-bacterial and is higrokopis (attracts water from the environment), so it can be used as a cure wounds from infections and wounds that are wet will dry faster. Antibacterial substances contained in honey is hydrogen peroxide, and also the role of flavonoids (especially caffeat acid, ferulic acid).

Honey contains vitamin C that works as an antioxidant that may prevent wrinkles and premature aging. The darker color of honey, has a greater content of antioxidants (phenolic compounds). Antibacterial substances in honey can cure acne. Feroksida hydrogen is also very effective for cleansing the skin. Peroxidase enzymes perform oxidative metabolism of peroxide which is a metabolic waste, which may accelerate aging. In addition to nourish the skin, honey as a natural skin moisturizer and play a role in hair care. This proven, honey has been used in skin and hair care products.

Some organic acids in honey (acetic acid, butyric, formic, succinic, glokolat, malate, citrate, pyruvate) are also useful for gonadotropin hormone reproductive fertility, as well as a variety of other important compounds that are very useful for our health. For a more complete description of the honey nutrition, please read the following table are based on the USDA National Nutrient Database.

Nutritional value per 100 g
Energy	1,272 kJ
Carbohydrates	82.4 g
Sugars	82.12 g
Dietary fiber	0.2 g
Fat	0 g
Protein	0.3 g
Water	17.10 g
Riboflavin	0.038 mg
Niacin	0.121 mg
Pantothenic acid	0.068 mg
Vitamin B6	0.024 mg
Folate	2 μg
Vitamin C	0.5 mg
Calcium	6 mg
Iron	0.42 mg
Magnesium	2 mg
Phosphorus	4 mg
Potassium	52 mg
Sodium	4 mg
Zinc	0.22 mg

Benefits of honey for health

There are so many benefits of honey for health. Although fairly high sugar content of honey, honey is still favored by many people because the properties are very good for our health. Honey is one of the oldest natural sweetener used since the time of the ancestors. The process of forming long enough honey. Begins when bees swallow nectar, digest, and regurgitate nectar and honey formed. Nectar is comprised of nearly 600 compounds containing various essential minerals. Here are some health benefits of honey

Prevent Cancer and Heart Attacks

Flavonoids contained in the honey, which is one type of antioxidant compounds that help reduce the risk of cancer and heart disease.

Prevent Indigestion

A recent study showed that the benefits of honey can help reduce the disturbance of digestion and bowel obstruction because honey contains fiber.

Lowers blood glucose and cholesterol

Though sweeter than sugar, honey has a low glycemic index because it is absorbed into the bloodstream gradually. For those who have diabetes should reduce the high glycemic index foods, as it will encourage the blood glucose spike. Honey is the safest alternative sweetener than sugar or artificial sugar. Some studies even suspect honey can lower blood glucose. Natural minerals and vitamins in honey also help lower levels of LDL (bad cholesterol) in the body.

Honey benefits for improving energy

Honey can be used to increase energy. Many athletes consumed honey to boost their stamina. As a natural energy booster, honey can lose weight. Honey being a good source of carbohydrates to help get energy. Honey is also a good source of iron, potassium, and calcium are efficacious strengthen bones and muscles.

Honey to cure colds and sore throats

Infections due to viruses, bacteria, or fungi can cause disease in the body. Honey has a function as an anti-bacterial, anti-fungal, and anti-virus. Therefore, honey can be used as a natural remedy to cure the flu, colds, and sore throat. One of the best ways to get the benefits by drinking chamomile tea is added with a tablespoon of honey.

Anti-bacterial and Anti Fungus

All honey has antibacterial, because the bees add an enzyme that makes hydrogen peroxide. This compound is able to be anti-bacterial and fungal.

Maintain the health of pregnant women and strengthen fetus

Honey helps maintain stamina and infant health during pregnancy, and helps high nutrition for healthy growth of the fetus during pregnancy. Honey also good to maintain fetus health.

Maintain the health of older people

Honey is the best food that is necessary for the elderly, because honey is a source of energy and nutrients that can be absorbed directly by the body, which at that age our digestive organs have decreased function.

Benefits of honey for beauty or skin

Above are only a little health benefits of honey, because if we write it all, maybe this post will be too long. Honey also has benefits for beauty, because honey contains about 0.22 mg of vitamin C which is good for skin health. Honey can provide anti-aging effect on the skin. Honey can also reduce wrinkles and make your skin smooth and soft. Anti-bacteria found in honey is very useful for the skin, mixed with other ingredients, benefits of honey can moisturize and remove dead skin cells.

Honey can also be used as a natural remedy for acne. Many are using honey as the main ingredient to make a face mask for anti-aging effects contained in the honey.

Rambutan Fruit Benefits And Nutrition Facts

Based on research conducted by various institutions and health experts have shown that rambutan have benefits and similar content with orange and apples. Inside the fruit there are many important compounds such as vitamin C, iron, phosphorus, protein and carbohydrates, all the substances needed by the body every day. Rambutan fruit is known as a very low-fat. Most of the calories of rambutan, derived from carbohydrates. Institute of Medicine recommends 130 grams of rambutan for your daily consumption.

According to popular belief and the origin of its name, rambutan is native to Indonesia and Malaysia. The name rambutan is derived from the Malay/Indonesian word rambutan, meaning "hairy" in both languages.

Rambutan is very rich in iron, which is needed to control the oxygen levels in the body. Iron helps prevent fatigue and dizziness caused by anemia. In addition, meat rambutan also meet 4.3 percent of the daily phosphorus needs for the body. Phosphorus helps filter out waste in the kidneys, as well as necessary for the growth, maintenance, and repair of all tissues and cells.

Nutrition Fact of Rambutan Fruit

Rambutan is rich in sugar. Most of it is fructose and sucrose, but contains very little calories, only 60 calories in each piece. There is an abundance of vitamin C in rambutan, including potassium, iron, vitamin A, and a little calcium, magnesium, sodium zinc, niacin, fiber and protein.

Here are nutrition fact Rambutan fruit, canned, syrup pack

Nutritional value per 100 g
Energy	343 kJ
Carbohydrates	20.87 g
Dietary fiber	0.9 g
Fat	0.21 g
Protein	0.65 g
Thiamine	0.013 mg
Riboflavin	0.022 mg
Niacin	1.352 mg
Vitamin B6	0.02 mg
Folate	8 μg
Vitamin C	4.9 mg
Calcium	22 mg
Iron	0.35 mg
Magnesium	7 mg
Manganese	0.343 mg
Phosphorus	9 mg
Potassium	42 mg
Sodium	11 mg
Zinc	0.08 mg

Health Benefits Of Rambutan Fruit

1. Anti Cancer

Rambutan containing ingredients as an antioxidant. A study conducted by the University of Chiang Mai in Thailand found that the rambutan fruit, seeds and skin have powerful antioxidants called flavonoids. Several types of flavonoids are believed to reduce cholesterol, anti-cancer and anti-inflammatory.

2. Protector Free Radicals

One of the compounds in rambutan skin is Gallic acid. These compounds act as free radical antidote because it helps protect the body from oxidative damage. Once again, this can be a help to fight cancer.

3. Rich in Vitamin C

Rambutan is rich in vitamin C. If a person consuming 10 to 12 rambutan, then he was taking 75-90 mg of ascorbic acid, more than twice the recommended amount in the daily menu. In addition to functioning as an anti-oxidant, vitamin C can prevent cell damage and helps the absorption of iron.

4. Formation of Blood

This sweet fruit also has a small amount of copper. This substance is needed as a shaper of white blood cells and red blood cells. In addition, rambutan also contains iron which can prevent the occurrence of anemia.

5. Healthy digestion

Rambutan also has fiber that can help a person avoid constipation. In addition, rambutan can also kill parasites in the intestines and helps relieve the symptoms of diarrhea.

Acai berry Health Benefits And Nutrition Fact

Acai berry is a fruit that grows in the Amazon rainforest. The fruit is popular because a lot of the benefit. Acai berry was originally only consumed by local people, but now its existence has spread almost all over the world. Acai berry is not only available in the fresh fruit. Many pharmaceutical companies are packaged in capsule form as a supplement.

Among the many benefits of the acai berry, one of the most coveted benefits is the ability to help you lose weight. Moreover, the Acai berry is also rich in antioxidants and has the ability to eliminate toxins from the body. According to a study, the antioxidant content of Acai berry 10 times more than that contained in the blueberries. Acai berries contain a variety of healthy nutrients such as fatty acids, amino acids, carbohydrates, and many more that can speed up the process of metabolism. Fiber in the acai berry will also increase your metabolism and helps the bowels and intestines. In other words, acai berry, will act as a colon cleanse that will send the accumulated waste in the large intestine and later excreted from the body.

Acai berry Nutrition Fact

Acai berry contains amino acids, protein and various vitamins, including vitamins A, B1, B2, B3, vitamin C, vitamin E, and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. Acai berries contain a variety of minerals including magnesium, zinc, calcium, copper, and potassium. Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid. Scientific studies suggest that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions. In addition, tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties.

100 g of berries provide about 80-250 calories depending up on the preparation and serving methods. In fact, fresh acai berry has been the staple nutritious diet of native Amazonian for centuries. Acai berry is also rich in medium chain fatty acids like oleic acid (omega-9) and linoleic acid (omega-6). These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body and thus help prevent heart disease.

Health Benefits of Acai berry

1. Antioxidant

This fruit contains a powerful antioxidant that plays an important role in keeping the body to stay healthy. Antioxidants are needed to help cleanse the body of toxins and waste, and help repair cell damage caused by free radicals. Antioxidants are also important for maintaining heart health.

2. Sources of Anthocyanins

Acai berry is one of the best sources of anthocyanins. Anthocyanins and flavonoids are powerful antioxidants that help defend the body against stress pressure. They also have an important role in the Prevention of body cell system. Free radicals are harmful byproducts produced by the body. In addition to acai berry, red wine (red wine) will also contain these compounds. But unlike red wine, acai berry does not contain alcohol that can actually have a negative impact on health, especially if consumed in excess.

3. Heart Health

Acai berry also contains a lot of omega-6 and Omega-9. Both of these fatty acids are important for maintaining heart health. Not only the heart, fatty acids can also help protect entire cardiovascular system.

4. Lower cholesterol

Some studies also show that both these fatty acids can help lower cholesterol. Again, lower cholesterol levels will also mean more heart healthy.

5. Digestive health

Acai berry is also a source of fiber and protein. Both of these substances are good for digestion and heart. Acai berry is is known effectively maintain a healthy digestive system, liver health, as well as having anti-inflammatory properties.

6. For detoxifying

Acai berry is also known to be effective as a detoxifying agent that helps remove toxins from the body.

7. Anti Aging

Not only that, acai berry is believed to slow the aging process. Although there is no hard evidence of this, acai berry antioxidants thought able to making skin look younger. Antioxidants help slow down the aging process to prevent skin cell damage caused by free radicals. Anthocyanins in acay berry could also affect good for skin appearance. But once again, further studies are needed to substantiate this claim.

8. Increase energy and stamina

Acai berry can also increase energy and stamina. Both are needed to keep the body fit to perform daily activities.

Once harvested, the acai berry should be immediately processed to retain its nutritional value. Drying is the most common type of processing. But nowadays, many pharmaceutical companies that make the acai berry supplements in capsule form.

Caution:

• So far the negative effects of the acai berry has been found that people who eat them will tend to lose their appetite. Although this is considered a 'negative', decreased appetite it would be good news for people who want to lose weight. Indeed, for those who intend to gain weight, do not worry, take it in small portions so that you can still get all the benefits.
• Reported acai berry can also trigger allergic reactions. But like any kind of food or other supplements, the risk of allergy can always arise. When they first try, be sure to eat in small amounts to see whether there is an allergic reaction. If you have pollen allergies or super sensitive to acai or similar berries, you may need to avoid this fruit. However, if you consume it in sufficient quantities, it's quite safe to consume this fruit.

Magnesium Health Benefits And Magnesium Rich Foods

Magnesium has important benefits for the body. Magnesium is an essential mineral necessary for normal functioning of various organs and systems of the body including the skeleton, heart, and nervous. Magnesium deficiency can cause a variety of complaints and negative effects on the body. Food consumed sometimes do not provide enough magnesium to the body's daily needs. You can increase your intake of magnesium and protect health by taking magnesium supplements.

Magnesium Health Benefits

Magnesium is important to accelerate the body's metabolism. Magnesium helps the body to break and use carbohydrates, fats, proteins, and several minerals including calcium, zinc, and copper.

Magnesium relaxes blood vessels and helps lower blood pressure. Magnesium may help prevent arrhythmias (abnormal heart rhythms) and reduce the incidence of migraines.

Magnesium is essential for bone health, so that magnesium deficiency can lead to osteoporosis. Magnesium is also important for muscle function. Inadequate levels of magnesium can cause muscle cramps.

Magnesium is a mineral that is essential to a wide variety of body processes, including energy production, protein formation, DNA production, and nerve conduction. It helps maintain normal levels of potassium, phosphorus, calcium, adrenaline and insulin, and keeps heart health.

Magnesium helps improve insulin reaction and thereby, reduces blood sugar levels. This helps diabetic patients gain healthy blood sugar levels.

Magnesium Rich Foods

To ensure an adequate amount of magnesium from food, eat lots of green leafy vegetables such as spinach and kale, cold-water fish such as halibut and salmon, as well as a variety of grains and nuts. Here are foods source of magnesium

1. Green Vegetables

Green vegetables are a rich source of magnesium. Spinach, broccoli and peas contain a very high amount of the nutrient. Even one-cup serving of any of these foods provides as much as 150 mg of magnesium to the body.

2. Whole Grains

Whole grains prove to be another excellent source of magnesium. Brown rice, millet, whole wheat bread and other grain food contains good amount of magnesium. At least 24 mg of magnesium is consumed by the body through whole grains.

• 1/2 cup brown long-grained cooked rice has 40 mg of magnesium
• 3/4 cup bran flakes contains 40 mg of magnesium
• 1 cup instant oatmeal contains 55 mg of magnesium

3. Fish

Fish has very high magnesium content. For instance, as much as 170 mg of magnesium can be added to your diet (per serving) by consuming Halibut. Then, a ½-can of tuna fish contains 28 mg of magnesium. At the same time, fish is very high on protein and other nutrients as well.

4. Beans

Eating beans is an excellent and inexpensive way of adding magnesium to your diet. White beans, black beans, pinto beans and lima beans are very rich in the said nutrient. In fact, over 100 mg of magnesium is contained in a one-cup serving of beans.

5. Tomato Paste

Tomato paste is also a simple way to add the required amount of magnesium in your diet. You just have to cook your vegetables and meats in tomato paste to make them magnesium-rich. Over 130 mg of magnesium is present in one cup of tomato paste.

6. Dairy Products

Most of the dairy products are very high on nutrition content, which includes magnesium. 8 oz. plain, skim yogurt contains about 45 mg of magnesium. 24 mg of magnesium is present in one cup of whole milk.

7. Desserts

Some desserts are a delectably rich source of magnesium. For instance, 4 oz. chocolate pudding contains 24 mg of magnesium and 1.5 oz. milk chocolate candy bar accounts for 28 mg. Those who want to keep their weight in check can rely on other sources of magnesium.

8. Fruits

Some of the fruits are also rich in magnesium. For example, 1/4 cup seedless raisins have 25 mg of magnesium, while 30 mg of magnesium is present in a middle-sized banana. Fresh apricots are another good source of magnesium.

9. Nuts

Nuts are a supremely rich source of magnesium. Almonds, Brazil nuts, cashews, and pine nuts have high magnesium content. 2 oz of any of these nuts provide for a sufficient magnesium supply to your body.

In addition, you can also take supplements with 250 mg of magnesium as part of the daily diet. Look for a supplement that provides magnesium in the form of magnesium citrate or aspartate for the best results. In case you find the necessity to take magnesium supplements, make sure to consult your doctor (especially if you have any kind of intestinal disease).

How much magnesium should you take?

The RDA for magnesium is 280-350 mg and the recommended amount ranges from 300-450 mg. Toxicity is rare in high doses because of intestinal absorption automatically lower with higher intakes of magnesium, and the kidneys to excrete the excess amount by leaps and bounds.

The most common side effects of too much magnesium is diarrhea or nausea, although severe side effects such as muscle weakness difficulties, lethargy, confusion and breathing can occur. Symptoms of magnesium deficiency can cause muscle spasms, irregular heartbeat, seizures, confusion, irritability, nervousness, and personality changes.

Caution

• Magnesium supplements in high doses (more than 350 mg per day) can cause diarrhea.
• Certain medications and antibiotics such as gentamicin and diuretics such as furosemide used to treat heart failure or renal impairment, can reduce levels of magnesium in the body.
• Magnesium can also interfere with the absorption of some drugs including the anti-malarial drug.
• Consult with your doctor before taking magnesium supplements while you are taking certain medications or if your medical condition is being monitored

Pineapple Health Benefits, Nutrition Fact, And Side Effect

Pineapple save many health benefits for the body. The fruit is rich in vitamins A and C as antioxidants. It also contains calcium, phosphorus, magnesium, iron, sodium, potassium, dextrose, sucrose, and the enzyme bromelain.

Fresh pineapple is the main source of bromelain, a combination of digestive enzymes and proteins that will fight inflammation in the body. Bromelain is also associated with the prevention of infection and injury. Research shows, bromelain helps accelerate the healing of wounds, sinus inflammation, digestive disorders, arthritis, and asthma. But of course required bromelain should be in large numbers, therefore today widely available supplement containing bromelain.

Pineapple Nutrition Fact

Pineapple chunks about one cup contains 78.9 mg of vitamin C, a little below the citrus fruit about 87.7 mg. In equal portions, pineapple also contains 180 mg of potassium which is helpful to keep regularity of heart rate and blood pressure. Furthermore this fruit also contains manganese. Fresh pineapple contains bromelain, a combination of digestive enzymes and proteins that will fight inflammation in the body.

Nutritional value per 100 g
Energy	209 kJ
Carbohydrates	13.12 g
Sugars	9.85 g
Dietary fiber	1.4 g
Fat	0.12 g
Protein	0.54 g
Thiamine	0.079 mg
Riboflavin	0.032 mg
Niacin	0.5 mg
Pantothenic acid	0.213 mg
Vitamin B6	0.112 mg
Folate	18 μg
Choline	5.5 mg
Vitamin C	47.8 mg
Calcium	13 mg
Iron	0.29 mg
Magnesium	12 mg
Manganese	0.927 mg
Phosphorus	8 mg
Potassium	109 mg
Sodium	1 mg
Zinc	0.12 mg

Pineapple Health Benefits

Here are some benefits of pineapple for our bodies:

1. Weight loss

Pineapple fruit proved to be very good in one's diet program petrified. Content in it to reduce weight naturally.

2. Maintaining healthy teeth

Efficacy of pineapple fruit can maintain the health of your teeth, it's because pineapple contains vitamin C which can help prevent dental plaque also gum disease.

3. Helps soften the food in the stomach

Pineapple contains the enzyme bromelain which can be useful to help soften the food in the stomach. This enzyme also functions as an anti-inflammatory and inhibiting the growth of cancer cells.

4. Overcoming skin inflammation

Pineapple fruit can be used to overcome the problem of skin inflammation. Way, take half of the pineapple is ripe. Peel the skin and scar. Use proceeds to rub the grated pineapple peeling and scaly skin. Perform this activity at night before bed. The next day, freshly laundered.

5. Increase blood sugar

Pineapple has a fairly high sugar content. For patients with low blood sugar, pineapple can be taken to help improve blood sugar levels.

6. Overcoming constipation

Constipation can be caused by a lack of fiber. Fiber-containing foods can be fruits, one of which is the pineapple. The trick, drink pineapple juice. Choose a pineapple that is not too ripe. Choose a pineapple that are still acidic.

7. Overcoming bloating

Other benefits of pineapple fruit is overcome interference bloating in the stomach. Drinking pure pineapple juice at least 30 minutes before you eating. Do this 3 times a day with a dose of 150 cc at a time.

8. Strengthens the immune system.

The benefits of pineapple which is sourced from the essential amino acids and non-essential which is in pineapple fruit. Both of these compounds has long been known to strengthen the immune system and help the body overcome fatigue.

Pineapple Side Effect

Although the pineapple fruit has many benefits, there are also side effects if consumed in excess, such as:

• Some research says young pineapple potentially abort the womb. Therefore, it is recommended to pregnant women not to consume young pineapple.
• Increase blood sugar levels. Ripe pineapple fruit in fact contain high levels of sugar. The diabetics should not consume excessive pineapple.
• Cause rheumatism. According to some studies, in the process of digestion, pineapple fruit fermented into alcohol that can lead to arthritis. For rheumatism and arthritis sufferers should limit consumption of pineapple.
• For some people, eating too much pineapple can cause headaches. Pineapple fruit can cause allergic reactions in some people. Some people may experience allergic symptoms such as skin becomes red and itchy after eating pineapple. To avoid this, dip pineapple in salt water before consumption. In case of serious allergies, lips and mouth can become swollen after eating pineapple.

Apricots Health Benefits And Nutrition Fact

There are a lot of benefits we can get from apricot fruit. In Latin, apricot called plum Armenia. According to research, Apricot contains beta carotene. These antioxidants can help prevent heart attack, reduce the level of bad cholesterol in the body, and reduce the risk of cancer. Additionally, apricot seeds nutritious to strengthen the respiratory system so as to reduce cough and asthma.

Apricots also have a relatively high content of fiber can be used as a reliever as diarrhea or constipation. Although small, fresh apricots is perfect for low-fat diet because it's fiber, particularly soluble fiber, and absorb water, thus contributing to a feeling of fullness. The fragrant aroma of apricots makes dieting so fun. While in China, the fruit is commonly used to help regenerate body fluids, detoxifying, and relieving thirst.

Apricot good consumed directly or dried and eaten as a dried fruit. The fruits are also good in the juice, jam, and jelly. Apricots are rich in fiber can overcome constipation and facilitate defecation. Apricot oil was good for sore ears.

Apricot is a fruit with golden skin and a velvety texture. The fruit has a sweet and tangy flavor. Apricots have seeds that can be extracted into apricot oil.

Apricot Nutrition Fact

Apricots are rich in essential nutrients such as vitamin A, vitamin C, beta carotene, calcium, and potassium. An apricot weighing about 40 grams, contains 17 calories, 4 grams carbohydrates, 0.5 grams protein, 3 grams sugar, 1 gram of dietary fiber, 1 gram of fat, and no cholesterol. Levels of vitamin A in apricots was 914.20 IU with the amount of beta carotene 544.95 mcg, 3 mcg folate, and 1.2 mcg of vitamin K. The fruit has high levels of potassium which is 104 mg, 3 mg of magnesium, and 7 mg phosphorus. Additionally, apricots also have high levels of lycopene.

Nutritional value per 100 g based on USDA
Energy	201 kJ
Carbohydrates	11 g
Sugars	9 g
Dietary fiber	2 g
Fat	0.4 g
Protein	1.4 g
Vitamin A equiv.	96 μg
- beta-carotene	1094 μg
- lutein and zeaxanthin	89 μg
Thiamine	0.03 mg
Riboflavin	0.04 mg
Niacin	0.6 mg
Pantothenic acid	0.24 mg
Vitamin B6	0.054 mg
Folate	9 μg
Vitamin C	10 mg
Vitamin E	0.89 mg
Vitamin K	3.3 μg
Calcium	13 mg
Iron	0.4 mg
Magnesium	10 mg
Manganese	0.077 mg
Phosphorus	23 mg
Potassium	259 mg
Sodium	1 mg
Zinc	0.2 mg

Health Benefits of Apricot

Apricots are available in fresh and dried forms. Both are nutritious and offers a variety of health benefits. Dried apricots are considered to have higher health benefits than the fresh form. This is due to the nutrients are more concentrated in dried apricots. However, dried apricots tend to contain preservatives that may not favored some people.

Here are the health benefits of apricots:

1. Overcoming constipation

High fiber content makes apricot is often recommended to treat constipation. In addition, this fruit can also help digestion and destroys intestinal worms.

2. Benefits for the eyes

The high levels of beta carotene in apricots, useful improve eye health, especially in preventing macular degeneration. Beta carotene is a powerful antioxidant that can protect the body from many health problems such as Alzheimer's disease.

3. Prevent cancer and heart disease

Apricots are rich in antioxidants such as vitamin C and lycopene. These antioxidants may reduce the risk of some cancers and heart disease.

4. Treating anemia

Apricots can be used to treat anemia. This is because the apricots contain minerals such as iron and copper that helps in the production of hemoglobin.

5. Relieve asthma

Apricots health benefits including its ability to relieve symptoms of asthma, tuberculosis, and bronchitis.

6. Skin health

Apricot oil was found effective in skin care. In addition to making your skin glow and smooth, apricot oil is also able to treat scabies and eczema. Apricot oil is also said to be good for sore ears.

Natural Sources of Prebiotics

Prebiotics is an oligosaccharide groups and several types of peptides from proteins that can not be digested, even after reaching the intestine. Simply, the type of complex carbohydrate that can not be digested by the digestive tract, nutrients bit, but it has many benefits. Or, it could also be interpreted as a coarse fiber.

Prebiotics are nutrients that are suitable for good bacteria, including probiotic bacteria. Many sources of prebiotic foods will help support the proliferation of good bacteria, thus increasing amount of good bacteria in our intestines. The more sources of prebiotics, we consume, number of good bacteria in our digestive also increased. Good combination between probiotics and prebiotics to improve the health of the body is called sinbiotik.

Total consumption of prebiotic foods source for all ages there is no limit. In addition, number of excess consumption also did not bring a bad effect on health. A healthy diet with healthy bacteria is a good combination for maintaining digestive function, and strengthening the immune system against the toxic microbe attacks that can disrupt our digestive system.

Prebiotics are naturally found in whole grains, vegetables, and fruits. Processed soy products like tempeh, tofu, and taoco is also a source of prebiotic food ingredients. Prebiotics can also be obtained from whole grains, onions, garlic, and banana. Although it can be said that the food sources of prebiotics just supply the body's need crude fiber, but the fiber can not be underestimated. The benefits of this natural fiber to support health is very diverse such as:

• Overcome Constipation. Fibers maintain water levels in the digestive tract. Help soften stool consistency, so easily removed and helps overcome constipation.
• Prevent Hemorrhoids. Soft stool consistency which will help reduce the labor movement of the rectal muscles and relieve pressure on the rectum, so the hemorrhoids can be prevented.
• Weight Control. Consumption of foods high in fiber, less fat, less sugar and can help you lose weight. Therefore, fibers produce less energy than fat and sugar. In addition, the fiber also creates feelings of satiety for longer, so that food consumption can be reduced. For comparison, 1 gram of fat = 9 calories, 1 gram of carbohydrate = 4 calories, 1 gram of protein = 4 calories, and 1 gram of fiber = 0 calories.
• Controlling Cholesterol. Fiber can bind cholesterol and bile acids, and take it out of the body together with the faeces, so that the concentration of fat and decrease blood cholesterol. That way, the possible risk of heart disease and stroke also decreases.
• Prevent Colon Cancer. Fiber accelerates the passage of food in the digestive tract, thus shortening the transit time and help prevent the cancer-causing material deposition in the gastrointestinal tract.

Vegetable Sources of Prebiotics

Prebiotic vegetables useful to help the growth of healthy bacteria in the gut. Because vegetables are not digested in the stomach like most other foods, it makes bio-culture can reach the intestine. In the gut, prebiotics can increase metabolic activity, aid in weight loss, and maintain overall body health.

Today many food products are added prebiotics, but the benefits of prebiotics can be naturally derived from several types of vegetables. Here are the types of vegetables that contain natural prebiotic:

1. Green Vegetables

Vegetables containing prebiotic generally dominated by green vegetables. Peas, broccoli, asparagus, and artichoke are examples of vegetables that are rich in prebiotics.

In addition to helping the body regain bio-culture, these vegetables also contain many vitamins that your body needs to function normally. The content of iron, potassium, folic acid, and vitamin A is high, making the greens a great choice for use as a food ingredient.

2. Green Leafy Vegetables

Different types of green leafy vegetables such as spinach, kale, and mustard greens contain many nutrients prebiotics. Mixing a variety of green leafy vegetables into a salad or fresh vegetables is one of the best ways to add more fiber in the daily diet. In addition, green leafy vegetables also help the body increase the amount of good bacteria in the digestive tract.

3. Garlic & Onions

Garlic and onions is a major contributors to the growth of good bacteria in the gut. Prove useful garlic lowers blood pressure, reduces the risk of stroke, and preventing heart disease. In addition, garlic contains large amounts of vitamin C and can reduce the risk of colon cancer.

Onions was no less beneficial to health. Onions can be used to reduce the symptoms of asthma, reduce the effects of carcinogens, even a healing effect similar to antibiotics.

4. Colored vegetables

Adding a variety of colorful vegetables in the daily diet such as carrots or pumpkin is another way to improve the content of prebiotics. Carrots contain beta-carotene, a known antioxidant beneficial to reduce various types of cancer and improve vision. Aside from being a source of high fiber, pumpkin also contains calcium, vitamins, and folic acid.

Cantaloupe Health Benefits And Nutrition Fact You Must Know

Cantaloupe (Cucumis melo) save a lot of health benefits. Cantaloupe or muskmelon is rich of minerals, pro vitamin A, potassium and dietary fiber. Nutrient content in the fruit is beneficial for improving endurance, healthy kidney and spleen function, and lowers blood pressure.

Cantaloupe fruit is tasty. Especially if made iced cocktail,ice, or make juice.In the summer, cantaloupe is the best option for relieving thirst. Not only that, if you experience canker sores cantaloupe fruit is the solution. cantaloupe fruit contains vitamin C and vitamin B6. For people with hypertension and diabetes cantaloupe very good to be consumed.

Cantaloupe Nutrition Fact

Cantaloupe nutritional values is very varied. A bowl of cantaloupe contains, among others, 3.1 mg beta-carotene; 68 mg of vitamin C; 1.3 mg fiber; 13 mg carbohydrates, 494 mg potassium, and 14 mg sodium. In addition, the elements calcium, phosphorus, iron, niacin, protein, polyunsaturated fats can also be obtained from the cantaloupe.

Meanwhile, according to The Journal of Food Science content in 100 grams of cantaloupe, on average contains 12.69 mg of magnesium; 0.03 mg manganese; 0.05 mg of copper; 0.10 mg zinc; 0,003 mg of cobalt, and 0.005 mg chrome.

Considering levels of beta-carotene is quite high, cantaloupe is good to consume because it can counteract free radicals which is one cause of heart disease and cancer.

In the manual of the RDA (Recommended Dietary Allowance), there is a suggestion that we consume beta-carotene approximately 5-6 mg per day to maintain your cardiovascular health. Referring to the suggestion, we would not need complicated steps to get your intake of beta-carotene. We simply consume cantaloupe regularly and maintained a healthy heart.

Nutritional value per 100 g based on USDA
Energy	141 kJ
Carbohydrates	8.16 g
Sugars	7.86 g
Dietary fiber	0.9 g
Fat	0.19 g
Protein	0.84 g
Vitamin A equiv.	169 μg
beta-carotene	2020 μg
lutein and zeaxanthin	26 μg
Thiamine	0.041 mg
Riboflavin	0.019 mg
Niacin	0.734 mg
Pantothenic acid	0.105 mg
Vitamin B6	0.072 mg
Folate	21 μg
Choline	7.6 mg
Vitamin C	36.7 mg
Vitamin K	2.5 μg
Calcium	9 mg
Iron	0.21 mg
Magnesium	12 mg
Manganese	0.41 mg
Phosphorus	15 mg
Potassium	267 mg
Sodium	16 mg
Zinc	0.18 mg

Health Benefits of Cantaloupe

Some of the benefits of cantaloupe fruit for our health, such as:

1. The content of potassium in cantaloupe fruit can lower high blood pressure, reduce the formation of plaque in the arteries, as well as a natural laxative.
2. Vitamin A contained in it can maintain healthy eyes and good bone and consumed for active and passive smokers.
3. Potassium contained in cantaloupe able to control blood pressure, suitable for people with hypertension.
4. Cantaloupe also has a low glycemic index (GI), Fructose and glucose contained in cantaloupe fruit is a natural simple sugar so it is safe to eat for people with diabetes, obesity. It also can prevent uric acid.
5. Cantaloupe is a good source of vitamin A and beta-carotene are very good. The content of beta-carotene is an antioxidant that may play an important role in reducing the concentration of peroxyl radicals or free radicals which can prevent premature aging or prevent cancer.
6. Cantaloupe can also maintain a healthy heart, lungs, or blood vessels.
7. Can increase endurance, healthy kidney and spleen function, and lowers blood pressure because of its rich mineral content of provitamin A and potassium and dietary fiber.
8. The high folate content in the fruit helps in the production and maintenance of new cells, especially in pregnant women.

Sunflower Seeds Health Benefits And Nutrition Fact

Sunflower seeds save a lot of health benefits. Sunflower seeds are an excellent source of polyunsaturated fats, making sunflower seeds are a good food for heart health. But other than that sunflower seeds are a great source of other valuable nutrients as well.

Sunflower seeds are indeed a very rich source of vitamin E; contain about 35.17 g per100 g. And also Sunflower seeds contain large amounts of folate. Folate is an important nutrient for our health. It is Vitamin B plays an important role in the production of new body cells by helping to form DNA and RNA. Folate and Vitamin B 12 helps to form hemoglobin in red blood cells. Folate also helps in lowering the risk of heart disease. Sunflower seeds also contain zinc that beneficial to keep our immune system remain strong.

Sunflower seeds also contain a good amount of magnesium. Magnesium helps prevent asthma, lowering high blood pressure, and prevent migraine headaches.

Dietary fiber in sunflower seeds controlling cholesterol and blood glucose levels and also promote good digestion. Sunflower seeds contain tryptophan - an amino acid that helps to produce serotonin.

Selenium is a mineral that plays an important role in overall health. It helps to repair DNA, reduce the growth of cancer cells. Selenium works with vitamin E and helps prevent heart disease as well. Sunflower seeds are rich in selenium, and this is another reason why the sunflower seeds are very good for our health.

Nutrition Fact of sunflower seeds

Almost 90% of the fat in sunflower seeds are good fats, unsaturated fats. Sunflower seeds also contain monosaturated fats that help lower total cholesterol and LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). In addition, sunflower seeds contain Vitamin E and Vitamin B 1 (Thiamin). Manganese, magnesium, copper, selenium, phosphorus, vitamin B 3 (niacin), vitamin B5 (Pantothenic) and folate can also be found in good numbers in the sunflower seeds.

Nutritional value per 100 g based on USDA
Energy	2,445 kJ
Carbohydrates	20 g
Sugars	2.62 g
Dietary fiber	8.6 g
Fat	51.46 g
saturated	4.455 g
monounsaturated	18.528 g
polyunsaturated	23.137 g
Protein	20.78 g
Thiamine	1.48 mg
Riboflavin	0.355 mg
Niacin	8.335 mg
Pantothenic acid	1.13 mg
Vitamin B6	1.345 mg
Folate	227 μg
Choline	55.1 mg
Vitamin C	1.4 mg
Vitamin E	35.17 mg
Calcium	78 mg
Iron	5.25 mg
Magnesium	325 mg
Manganese	1.95 mg
Phosphorus	660 mg
Potassium	645 mg
Sodium	9 mg
Zinc	5 mg

Health Benefits Of Sunflower seeds

1. Heart Health

Sunflowers are a source of vitamin E, which plays a very important role in the prevention of cardiovascular disease. Vitamin E is an antioxidant that helps keep free radicals from oxidizing cholesterol. Only when oxidized, cholesterol can stick to blood vessel walls and cause atherosclerosis, which can lead to clogged arteries, heart attack, or stroke. We can get more than ninety percent of the daily value for vitamin E in just a quarter cup of sunflower seeds.

2. Anti-inflammatory

Sunflower seeds are a source of vitamin E is fat-soluble. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. By protecting cellular components and molecular, vitamin E has anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis.

3. Cancer prevention

Sunflower seeds are a source of selenium. Studies show a strong correlation between low selenium intake and cancer incidence. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit cancer cell proliferation, and to induce their apoptosis, self-destructive mechanism the body uses to get rid of damaged cells or abnormal.

In addition, selenium in the active site of proteins, including glutathione peroxidase, that very important for protection against cancer. One of the strongest antioxidant enzymes the body, glutathione peroxidase is used by the liver to detoxify a large molecule that dangerous. A quarter cup of sunflower seeds provides over thirty percent of the daily value for selenium. Vitamin E in sunflower seeds have also been shown to reduce the risk of colon cancer, bladder cancer, and prostate cancer.

4. Bone health

Sunflower seeds are rich in magnesium, calcium is necessary for strong bones, but magnesium is also very instrumental in this regard. Most of the magnesium in the human body needs is to meet the needs of the sector in the bone.

Lack of magnesium causes high blood pressure, muscle tension, migraine headaches, pain and fatigue. Not surprisingly, studies have shown that magnesium helps reduce the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks. Sunflower seeds also contain tryptophan, an amino acid that helps produce serotonin, an important neurotransmitter. Serotonin relieves tension, calms the brain and promote relaxation.

5. Skin Protection

Vitamin E is sometimes described as a "lightning rod" of the cell, allowing reactive molecules to strike the cell, such as a flash, without causing damage. Function of vitamin E is very clear in the case of the skin, because vitamin E directly protects the skin from ultraviolet radiation.