Diet & Nutrition - Fruits | Arthritis Information

Apple

Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.

How much to eat?

Apples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.

Nutritional values

Calories	47
Fibre	1,8 g
Potassium	120 mg
Vitamin C	10 mg
Vitamin E	0,6 mg
Quantities per 100 g

Key benefits
Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples contain vitamin C as well – more so in green apples than in red ones. Apples can reduce blood cholesterol levels, counter constipation and diarrhoea, help joint problems and help prevent diseases in general.

Maximising the benefits
Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.

Apricot

An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.

How much to eat?
Dried or fresh apricots can be eaten freely. A handful of dried apricots supplies one fifth of an adult's daily potassium needs and between 10 and 20 percent of an adult's iron needs.

Nutritional values

Calories	188
Carotenes	323 mcg
Fat	1 g
Fibre	8 g
Iron	4 mg
Potassium	1880 mg
Carbohydrates	37 g
Starch	0
Sugars	37 g
Protein	4 g
Glycaemic index high
100 g Dried apricots

Key benefits
Apricots are rich in the antioxidant beta-carotene and rich in iron and potassium. It can help regulate blood pressure and is also high in soluble fibre.

Maximising the benefits
Dried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.

Pineapple

Pineapples are great for cocktails. But there's more to it. These fruit can also aid digestion and possibly thwart infections.

How much to eat?
Pineapple is healthy and should be eaten often. A thick slice weighs around 80 g.

Nutritional values

Calories	41
Potassium	160 mg
Vitamin C	12 mg
Fibre	1,2 g
Per 100 g

Key benefits
Pineapples are a source of vitamin C and potassium. Pineapples may also have anti-inflammatory effects. It contains the enzyme bromelain, which is thought to aid digestion. Pineapple reduces blood-clotting and could also help to remove plaque from arterial walls.

Maximising the benefits
Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned pineapple also has a very high sugar content.

Peaches

Struggling with constipation? Try including more fresh peaches in your diet - they have a gentle laxative effect.

How much to eat?
Fresh peaches are low in calories and can be eaten freely. If canned in syrup, however, their calorie counts increase significantly.

Nutritional values

Calories 125

Per 100g

Key benefits
Peaches are low in calories and one 100 g peach provides almost three quarters of the daily vitamin C requirement. The fruit has a gentle laxative effect. Peaches are also rich in iron and potassium.

Maximising the benefits
Weight for weight, dried peaches contain six time the calories of fresh peaches. It must also be remembered that when peaches are canned, they lose 80 percent of their vitamin C content.

Woow .... very useful information .. Thanks all to share these information :)u welcome.Including fruits in your diet is one sure way to a healthier body. A daily intake of these delicious foods can be of great benefit to your body in various ways. If you are beginning to eat a healthier diet to help you lose weight, or just as way to become more energetic, a diet high in fruits, vegetables and whole grains is a great way to start. As you begin to eat more fruit, you will begin to realize how much better you will feel. Continue reading as you will discover various amazing facts about the effects that fruits can have on your body.

Strawberry
Being the only fruit that wears its seeds on the outside, the strawberry has a right to be a little cheeky. Find out more.

How much to eat?
Strawberries can be eaten freely as they are very low in calories.

Nutritional values

Calories	27
Vitamin C	77 mg
Folate	20 mcg
Fibre	1,1g
Per 100 g

Key benefits
Strawberries raise the antioxidant levels in the body and are also a rich source of vitamin C. The ellagic acid they contain appear to inhibit the growth of tumours. They are also a good source of salicylic acid.

Maximising the benefits

Strawberries should be eaten when fresh, as their antioxidant values as well as their vitamin C content drops the longer they are kept.

Hi DavidC,

Yeah i agree with you.

[QUOTE=emmajohn]