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Category Archives: Diet Articles
Why you should introduce raspberries into your diet
Raspberries are worth eating for their vitamin C content alone. In fact, a serving of just 100mg provides 43% of the recommended daily allowance.
Vitamin C offers many health benefits. It boosts the immune system and is good for the eyes; it protects the heart and has anti-ageing abilities. It can do a whole lot more besides and is certainly a valuable nutrient, but it is not the only nutrient hidden inside the tasty flesh of the little red fruit. Raspberries are packed full of goodness and can enhance the health in many ways.
Some Powerful Facts about Raspberries
- Raspberries have an unusually high fiber content
- Raspberries contain greater concentration of antioxidants than most other fruits
- Raspberry Ketone can help you lose weight
Foods that contain high amounts of dietary fiber can create a feeling of satiety that dulls the appetite and reduces the temptation for snacking. This a benefit any dieter will appreciate because fighting feeling of hunger is one of the biggest hurdles calorie-counters have to try and surmount if they are to succeed in losing weight.
High fiber foods are also beneficial for the digestive system, the most noticeable benefit probably being their ability to open the bowels and ensure regularity. High fiber foods are more difficult to digest than many other foods, so the digestive system has to work harder. This means a few more calories need to be burned to complete the process. It also means the digestive system is given a form of high fiber workout that makes it stronger and less susceptible to disease.
Antioxidants are molecules that hinder the oxidation of other molecules. Oxidation is a chemical reaction that occurs inside the body. Although the process of oxidation is essential it can also produce “free radicals” which can cause chain reactions inside the body that lead to the death of important cells and can cause cancer and other diseases. Antioxidants prevent such chain reactions from happening, thereby protecting the health.
The list barely scratches the surface, but the antioxidants provided by raspberries include
- Vitamin C
As already mentioned antioxidants can protect against cancer, so that’s a pretty good reason to ensure the diet provides a sufficient amount. The antioxidants in raspberries can also protect the eyes from diseases including macular degeneration and cataracts.
With so many health-enhancing antioxidants crammed into each and every berry, raspberries are a valuable food, and beauty-conscious individuals may be interested to learn the same antioxidants that can ensure you feel good can help you to look good as well. Why? Because antioxidants also offer anti-aging benefits and can ensure the skin continues to look better for longer. The wrinkles will probably still get you in the end, but they won’t get you so quickly or easily.
Raspberry ketone is a buzz word in dieting circles these days, helped in part by that nice Doctor Oz., who was kind enough to endorse raspberry ketone during one of his shows. Oz compared its fat burning abilities to “lightning in a bottle”; now raspberry ketone is available in numerous supplement forms. It’s a strange state of affairs though, when people are willing to spend big bucks on supplements because they want to look good and largely ignore a fruit that can deliver the same compound and offers so many additional benefits that can ensure the body feels as healthy as it looks.
Despite its recent rise to fame, raspberry ketone is not favored by all. Some experts point out the need for further testing of the compounds fat burning abilities on human test subjects. At the moment most of the tests conducted have been on rodents, but the results were extremely promising. It is also worth noting many celebrities swear by raspberry ketone, stating it helped them get in shape in record time. The name Roxanne Pallette (Emmerdale Farm) will probably be familiar to many UK residents, and Kym Kardashian is famous on a worldwide scale. Both state raspberry ketone works, as do hundreds of people who pursue less glamorous lives, so although lab tests on humans may be in short supply many humans have tested raspberry ketone for themselves and state it delivers the goods.
Season permitting, raspberries are a nutritious fruit available to all—some people even grow them in the garden. As far as taste goes they have a lot to offer, and can eaten as is or used in any number of nutritious recipes. In this case though, the fact that they taste so good is merely the icing on the cake because raspberries are an exceptionally valuable food that has the potential to boost the health with each and every smack of the lips.
High Sugar Fruits You Might Want To Check The Calorie Content First Before Eating
Here is a look at the 5 fruits that contain the most sugar. Although sugar from fruit is naturally occurring and nowhere as bad as refined sugar it pays to keep an eye on its calorie content.
“The American Heart Foundation states men should not eat more than 36g of sugar each day. The suggested amount for women is just 26g per day”
Bear this in mind next time you think you are preparing yourself a healthy breakfast
1. Dates were being cultivated for food use from a least as early as 6000 BC. They can be eaten fresh, but are more commonly sold as a dried fruit.
Dates are high in fiber and have a reputation for stimulating the bowel and preventing/curing constipation. They are also rich in magnesium, which offers anti-inflammatory benefits and can lower the blood pressure and decrease the likelihood of heart attacks or strokes.
Dates are certainly a healthy food and they taste great—very sweet. Unfortunately the reason dates taste so sweet is because they are so high in natural sugars, so although they are tasty and offer many health benefits, dates should only be eaten in strict moderation. In this case too much of a good thing can be a very bad thing because just 100g of dates provides nearly twice the recommended daily amount of sugar for men and is over double the recommended amount for women.*
|100g of Dates Provides||63g Sugar||282 Calories|
2. Raisins are made from dried black grapes. They are produced all over the world and can be found in everything from cakes to curries. A good source of dietary fiber, raisins are also highly nutritious and provide many health-boosting vitamins and minerals including several B vitamins, which should have a positive effect on the metabolism.
Raisons are also known to be beneficial for the heart, and information presented in 2012, at the American College of Cardiology’s 61st Annual Scientific Session, suggests raisins can also be valuable for lowering blood sugar.
Raisins are good for you, there is no disputing it, but they also contain high amounts of sugar. In fact, 100g of raisins will provide more sugar than 1 ½ standard size Mars bars.
|100g of Raisins Provides||59g Sugar||299 Calories|
3. Figs are the fruit of a flowering plant native to the Middle East and western Asia. Figs have been eaten for centuries and were highly favored by Roman soldiers. Nutrition wise, figs have a lot to offer and, when it comes to calcium, few other plants can compare. The body requires calcium for many different processes, including nerve impulse transmission and muscle contraction, and sufficient calcium is essential for strong bones and teeth.
Figs are possibly better known for their ability to work as a laxative, but they are nearly 10% fiber so that is probably not that surprising.
Figs are good for you. They taste good as well, but much of that taste is attributable to the fruit’s high sugar content, and 100g of figs will provide roughly the same amount of calories and sugar as 150g of apple
|100g of Figs Provides||16g Sugar||74 Calories|
4. Grapes are a vine-grown fruit that has been cultivated since biblical times and used both as a food and as the main ingredient in wine. They are high in fiber and very nutritious. Grapes are also a source of the polyphenol anti-oxidant, resveratrol.
Some studies suggest resveratrol may be and anti-cancer agent. Other studies indicate it may promote heart-health. It is also often used in the treatment of Alzheimer’s disease.
Grapes are good for the body in many ways, but they are also high in sugar and 100g of grapes contains around four times as much sugar as 100g of tomato.
|100g of Grapes Provides||16g Sugar||67 Calories|
5. Mango. Anyone looking for a nice juicy fruit to provide a taste of the tropics needs look no further than mango. It’s one of the most cultivated tropical fruits in the world and is the national fruit of India, Pakistan, and the Philippines. Mango is eaten as a fruit, drunk as a juice, and used as an ingredient in numerous recipes, including curries, chutneys, and sorbets.
Mango is as nutritious as it is tasty. It contains over 20 vitamins and minerals, and adding some mango to the diet can decrease the risk of colonic cancer, aid the digestion, and help ensure healthy bones, hair, and skin.
Bearing all this in mind it probably isn’t surprising that mango is one of the most widely consumed fruits on the planet, but mango also provides quite a lot of sugar so anyone who is following a calorie controlled diet will need to get out their scales and monitor their mango-eating carefully or their waistlines may start increasing rather than decreasing.
|100g of Mango Provides||14g Sugar||60 Calories|