We present fruit nutrition facts gleaned from nutrition health articles in the scientific literature. Our goal is to make these fruit nutrition facts more readily available to individuals that desire to improve their nutritional habits with fruit and vegetable diets for greater health and longevity. The original sources are cited in case you desire to do further study or simply want to verify this information.
Your diet can be a rich source of beneficial antioxidants, anticarcinogens, and anti-aging materials including Vitamin E, beta-carotene, selenium, glutathione, ascorbic acid (vitamin C), and phenols. [Ames1983] One well-known example is resveratrol in grapes that shows cancer preventive antioxidant, anti-inflammatory, and antimutagen properties. [Jang1997] A high fruit and vegetable diet is linked to lower incidence of many degenerative diseases including cancer, heart disease, inﬂammation, arthritis, immune system decline, brain dysfunction and cataracts. [Leong2002] And antioxidants are immensely valuable in a longevity diet.
Here is a list of different fruit antioxidant strength classified by the AEAC analytical method as described by Leong and Shui. The AEAC activity categories are the specific fruit's relative antioxidant strength based on laboratory test methods.
Relative Antioxidant Strength of Several Delicious Fruits
Extremely High: Ciku (Manilkara zapota), Strawberry (Fragaria virginiana), Plum (Prunus domestics)
High: Star fruit (Averrhoa carambola L.), Guava (Psidium guajava), Grape 'Flame seedless (Vitis vinifera), Salak (Salacca edulis), Mangosteen (Garcinia mangostana L.), Avocado (Persea Americana), Orange (Citrus aurantium), Papaya var. Solo (Carica papaya L.), Mango (Mangifera indica L.), Kiwi fruit (Actinidia chinensis)
Medium: Cempedak (Artocarpus integer Merr.), Pomelo (Citrus grandis), Lemon (Citrus limon), Pineapple (Ananas comosus Merr.), Apple (Malus pumila), Papaya, foot long (Carica papaya L.), Rambutan (Nephelium lappaceum L.), Rambutan king (Nephelium mutabile), Banana (Musa paridasiaca), Coconut pulp (Cocos nucifera), Tomato (Lycopersicon esculentum),
Low: Rockmelon (Cucumis melo var. cantalupensis), Honeydew (Cucumis melo var. inodorus), Watermelon (Citrullus vulgaris), Coconut water (Cocos nucifera).
These fruit nutrition facts can help you manage your basic fruit and vegetable diet and develop a powerful longevity diet.
Also, as humorous as it may sound, studies with worms suggested oxidative stress within our body is a major factor in the rate of aging. [Melov2000] We’re not suggesting you’re a worm, but these important results with these tiny creatures may show beneficial antioxidant and longevity options for us humans as well.
With the power of fruit nutrition facts, you are empowered to make wise decisions about your diet, health and longevity. Our focus in this section is on the delicious, delectable fruits that we are blessed to find in our world.
[Ames1983] Bruce N. Ames, “Dietary Carcinogens and Anticarcinogens, Oxygen radicals and degenerative diseases”, Science V221 N4617 pp1256-1264 1983.
[Jang1997] Meishang Jang, Lining Cai, George O. Udeani, Karla V. Slowing, Cathy F. Thomas, Christopher W.W. Beecher, Harry H. S. Fong, Norman R, Farnsworth, A. Douglas Kinghorn, Rajendra G. Mehta, Richard C. Moon, John M. Pezzuto, “Cancer Chemopreventive Activity of Resveratrol, a Natural Product Derived from Grapes”, Science V275 pp218-220 1997.
[Leong2002] L.P. Leong, G. Shui, “An investigation of antioxidant capacity of fruits in Singapore markets”, Food Chemistry 76 (2002) 69–75.
[Melov2000] Simon Melov, Joanne Ravenscroft, Sarwatt Malik, Matt S. Gill, David W. Walker, Peter E. Clayton, Douglas C. Wallace, Bernard MaLfroy, Susan R. Doctrow, Gordon J. Lithgow, “Extension of Life-Span with Superoxide Dismutase/Catalase Mimetics”, Science V289 N5484 pp1567-1569 2000.
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