Pinoycity's Fruits and Vegetables Health Benefits: 2010

APRICOT : Health Benefits and Nutritional Facts

APRICOT, Scientific Name : Prunus Armeniaca

The fruit APRICOT, which may have originated from Armenia, is something not familiar to lots of Filipinos (this blogger included - this blogger have not even tasted one). Checking the nutrients of this fruit, this blogger was pretty amazed - it has tremendous amount of Vitamin A (35x that of Apple), 30x Beta-Carotene than that of Grapes, and so on. Surely, this is one fruit that should be promoted as a power fruit.

Health Benefits from APRICOT

an Anti-Cancer fruit, this definitely is with so much Beta-Carotene in it
Laetrile, a purported treatment for Cancer, is extracted from Apricot Seeds
liberal consumption of apricot can increase the production of hemoglobin in the body, making it an excellent food for people with Anemia
Apricot Oil have been used against Tumor, Swelling and Ulcer
South Koreans are using Apricot to fight Prostate Cancer
with so much Vitamin A, Apricot will certainly help maintain and/or improve vision

APRICOT Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 1926.0 IU
Vitamin B1/Thiamine             - 0.030 mg
Vitamin B2/Riboflavin            - 0.040 mg
Vitamin B3/Niacin                 - 0.600 mg
Vitamin B5/Pantothenic Acid - 0.240 mg
Vitamin B6                            - 0.054 mg
Vitamin B8/Folate                 - 9.0 mcg
Vitamin C                             - 10.00 mg
Vitamin E                              - 0.890 mg
Vitamin K                             - 3.30 mcg

APRICOT Nutritional Facts (content per 100g) MINERALS
Calcium         - 13.0 mg
Iron               - 0.39 mg
Magnesium    - 10.0 mg
Phosphorous - 23.0 mg
Potassium      - 259.0 mg
Sodium         - 1.0 mg
Zinc              - 0.20 mg
Copper         - 0.078 mg
Manganese   - 0.077 mg
Selenium       - 0.10 mcg

APRICOT Nutritional Facts (contents per 100g) OTHERS
Protein - 1.40 g
Fiber    - 2.00 g
Carbohydrate - 11.120 g
Beta-Carotene - 1094.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

ORANGES : Health Benefits and Nutritional Facts

ORANGE, Scientific Name : Citrus Sinensis

According to Wikipedia, ORANGE originated from Southeast Asia (would you believe! where oh where can I found Orange in the Philippines?). But, presently, Oranges are cultivated around the world except, maybe, in Southeast Asia (ironically). Brazil tops the list of Orange-producing countries followed by USA, Mexico, India (where they are sold with free DVDs - joke) and China.

Health Benefits from ORANGE

Anti-Cancer fruit - Orange has lots of the anti-oxidant Beta-Carotene
Orange is a citrus fruit, it then follows that it is rich in Vitamin C, which boosts our immune system, protecting us from colds, cough etc.
a Diabetes and Heart-friendly food since Orange is fiber-rich
coming from personal experience, Orange is a comfort food - perking up the mood

ORANGE Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 225.0 IU
Vitamin B1/Thiamine             - 0.087 mg
Vitamin B2/Riboflavin            - 0.040 mg
Vitamin B3/Niacin                 - 0.282 mg
Vitamin B5/Pantothenic Acid - 0.250 mg
Vitamin B6                            - 0.060 mg
Vitamin B8/Folate                 - 30.0 mcg
Vitamin C                             - 53.20 mg
Vitamin E                              - 0.180 mg
Vitamin K                             - 0 mcg

ORANGE Nutritional Facts (content per 100g) MINERALS
Calcium         - 40.0 mg
Iron               - 0.10 mg
Magnesium    - 10.0 mg
Phosphorous - 14.0 mg
Potassium      - 181.0 mg
Sodium         - 0 mg
Zinc              - 0.070 mg
Copper         - 0.045 mg
Manganese   - 0.025 mg
Selenium       - 0.50 mcg

ORANGE Nutritional Facts (contents per 100g) OTHERS
Protein - 0.940 g
Fiber    - 2.40 g
Carbohydrate - 11.75 g
Beta-Carotene - 71.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

GRAPES : Health Benefits and Nutritional Facts

GRAPES, Scientific Name : Carica Papaya

First cultivated in Southern Turkey, GRAPES is now being grown throughout the world. In fact, close to 76,000 square kilometers of the world is dedicated to its cultivation with Spain and France dedicating the most area to Grapes-cultivation (11,750 sq.km and 8,640 sq.km., respectively). More than half of harvested Grapes (71%) are used for wine-making.

Health Benefits from GRAPES

Resveratrol - an anti-oxidant present in Grapes' skin, are known to combat Skin Cancer and Colon Cancer
the same Resveratrol is said to be the reason for the French Paradox - being that the French, with high content of animal fat in their diet, surprisingly has lower incidence of heart disease. This is attributed to the French's fondness of wine
people who drink grape juice frequently are 70% less likely to develop Alzheimer's disease
since it also has fair amount of Vitamin C, it will provide boost our immune system

GRAPES Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 66 IU
Vitamin B1/Thiamine             - 0.069 mg
Vitamin B2/Riboflavin            - 0.070 mg
Vitamin B3/Niacin                 - 0.188 mg
Vitamin B5/Pantothenic Acid - 0.050 mg
Vitamin B6                            - 0.086 mg
Vitamin B8/Folate                 - 2.0 mcg
Vitamin C                             - 10.80 mg
Vitamin E                              - 0.190 mg
Vitamin K                             - 14.60 mcg

GRAPES Nutritional Facts (content per 100g) MINERALS
Calcium         - 10.0 mg
Iron               - 0.36 mg
Magnesium    - 7.0 mg
Phosphorous - 20.0 mg
Potassium      - 191.0 mg
Sodium         - 2.0 mg
Zinc              - 0.070 mg
Copper         - 0.127 mg
Manganese   - 0.071 mg
Selenium       - 0.10 mcg

GRAPES Nutritional Facts (contents per 100g) OTHERS
Protein - 0.720 g
Fiber    - 0.90 g
Carbohydrate - 18.10 g
Beta-Carotene - 39.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

APPLE : Health Benefits and Nutritional Facts

APPLE, Scientific Name : Malus domestica

Have originated in Western Asia, Apple is one of the most cultivated fruit in the world. Approximately, more than 55 million tons of this fruit is being harvested worldwide with China as the largest producer. There are 7500 varieties of Apple, with 2500 being grown in the United States.

Health Benefits from APPLE
An Apple a day, will it keep the doctor away? Find out the health benefits we can get from an Apple :

Protection from Osteoporosis - a flavanoid called phloridzin protects post-menopausal women from osteoporosis and may also increase bone density. This flavanoid can only be found in Apple.
Asthma - Apple juice, if taken daily, have shown to help children suffering from Asthma.
It has been shown to lower LDL or the "bad" Cholesterol because of the substance Pectin.
The substance Pectin also helps in the management of DIABETES
The same Pectin helps reduce the risk of Colon and Liver Cancer
Studies have shown that Apples help to protect the brain from oxidative damage that causes neuro-degenerative diseases such as Alzheimer's (AD) and Parkinson's
Apple reduces the risk of Lung Cancer due to its high level of Flavonoids Quercetin and Naringin

Warning : Don't Eat those APPLE Seeds
Apple seeds contain CYANIDE - a harmful chemical which will kill you if taken in lethal dosages. Poor Snow White, had she known this fact, she wouldn't have fallen in the hands of that witch.

APPLE Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 54 IU
Vitamin B1/Thiamine             - 0.017 mg
Vitamin B2/Riboflavin            - 0.026 mg
Vitamin B3/Niacin                 - 0.091 mg
Vitamin B5/Pantothenic Acid - 0.061 mg
Vitamin B6                            - 0.041 mg
Vitamin B8/Folate                 - 3.0 mcg
Vitamin C                             - 4.60 mg
Vitamin E                              - 0.180 mg
Vitamin K                             - 2.20 mcg

APPLE Nutritional Facts (content per 100g) MINERALS
Calcium -      6.0 mg
Iron -               0.12 mg
Magnesium -    5.0 mg
Phosphorous - 11.0 mg
Potassium -     107 mg
Sodium -         1.0 mg
Zinc -              0.040 mg
Copper -         0.027 mg
Manganese -   0.035 mg
Selenium -       0 mcg

APPLE Nutritional Facts (contents per 100g) OTHERS
Protein - 0.26 g
Fiber    - 2.40 g
Carbohydrates - 13.81 g
Beta-Carotene - 27.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

PAPAYA - Health Benefits and Nutritional Facts

PAPAYA, Scientific Name : Carica Papaya

First cultivated in Mexico, PAPAYA has many uses. It is, of course, primarily a food and it can be eaten ripe and raw. No cooking needed for ripe ones, but raw Papayas are to be cooked. One famous Filipino dish with raw Papaya is the Tinolang Manok (Chicken dish).

Aside from being a food, Papaya is used as an ingredient in making soap. The stem and bark are also used in rope production.

Health Benefits from MELON (CANTALOUPE)

used as remedy to digestive problems
loaded with Vitamin C (100g gives off 103% RDA), it will provide boost our immune system
used as meat tenderizer
protects and whitens skin

MELON (CANTALOUPE) Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 1094 IU
Vitamin B1/Thiamine             - 0.027 mg
Vitamin B2/Riboflavin            - 0.032 mg
Vitamin B3/Niacin                 - 0.338 mg
Vitamin B5/Pantothenic Acid - 0.218 mg
Vitamin B6                            - 0.019 mg
Vitamin B8/Folate                 - 38.0 mcg
Vitamin C                             - 61.80 mg
Vitamin E                              - 0.730 mg
Vitamin K                             - 2.60 mcg

MELON (CANTALOUPE) Nutritional Facts (content per 100g) MINERALS
Calcium -      24.0 mg
Iron -               0.10 mg
Magnesium -    10.0 mg
Phosphorous - 5.0 mg
Potassium -     257 mg
Sodium -         3.0 mg
Zinc -              0.070 mg
Copper -         0.016 mg
Manganese -   0.011 mg
Selenium -       0.60 mcg

MELON (CANTALOUPE) Nutritional Facts (contents per 100g) OTHERS
Protein - 0.610 g
Fiber    - 1.80 g
Beta-Carotene - 276.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

MELON (CANTALOUPE) - Health Benefits and Nutritional Facts

MELON (CANTALOUPE), Scientific Name : Melonus Amoyus

Have originated in India and Africa, CANTALOUPE or MELON is a refreshing fruit (as if you do not know that). The fruit was introduced to North America by Christopher Columbus (did you know that?).

Health Benefits from MELON (CANTALOUPE)

has tons of Vitamin A, this fruit is good for a healthy vision
super loaded with Beta Carotene and Vitamin C, this fruit is an anti-Cancer fruit and will boost our immune system
so refreshing, it quenches thirst better than so called "thirst-quenching" drinks (just don't eat the whole fruit at once)

MELON (CANTALOUPE) Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 3382 IU
Vitamin B1/Thiamine             - 0.041 mg
Vitamin B2/Riboflavin            - 0.019 mg
Vitamin B3/Niacin                 - 0.734 mg
Vitamin B5/Pantothenic Acid - 0.105 mg
Vitamin B6                            - 0.072 mg
Vitamin B8/Folate                 - 21.0 mcg
Vitamin C                             - 36.70 mg
Vitamin E                              - 0.50 mg
Vitamin K                             - 2.50 mcg

MELON (CANTALOUPE) Nutritional Facts (content per 100g) MINERALS
Calcium -      9.0 mg
Iron -               0.210 mg
Magnesium -    12.0 mg
Phosphorous - 15.0 mg
Potassium -     267 mg
Sodium -         16.0 mg
Zinc -              0.180 mg
Copper -         0.041 mg
Manganese -   0.41 mg
Selenium -       0.40 mcg

MELON (CANTALOUPE) Nutritional Facts (contents per 100g) OTHERS
Protein - 0.84 g
Fiber    - 0.90 g
Beta-Carotene - 2020.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

DURIAN - Health Benefits and Nutritional Facts

DURIAN, Scientific Name : Masangsangus Amoyus

A fruit native to Indonesia, Malaysia, Brunei and the Philippines, Durian is considered as "king of fruits" in these countries. Famous for its distinct and over-powering smell (smells like a rotten onion, as they say), Durian, to some, is the most delicious fruit. Turned-off by that rotten smell, most people will not try and take a bite. But once you've taken your first taste, you'll get hooked (its true, be warned).

Health Benefits from DURIAN

a blood cleanser
containing high levels of soft Proteins, it is a good muscle builder
well...., they say its an aphrodisiac
Be Warned!!! : People may die from excessive eating and lazing under its tree (this is no joke)

DURIAN Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 44 IU
Vitamin B1/Thiamine             - 0.374 mg
Vitamin B2/Riboflavin            - 0.20 mg
Vitamin B3/Niacin                 - 1.074 mg
Vitamin B5/Pantothenic Acid - 0.230 mg
Vitamin B6                            - 0.316 mg
Vitamin B8/Folate                 - 36.0 mcg
Vitamin C                             - 19.70 mg
Vitamin E                              - 0 mg
Vitamin K                             - 0 mcg

DURIAN Nutritional Facts (content per 100g) MINERALS
Calcium -      6.0 mg
Iron -               0.43 mg
Magnesium -    30.0 mg
Phosphorous - 39.0 mg
Potassium -     436 mg
Sodium -         2.0 mg
Zinc -              0.28 mg
Copper -         0.207 mg
Manganese -   0.325 mg
Selenium -       0 mcg

DURIAN Nutritional Facts (contents per 100g) OTHERS
Protein - 1.47 g
Fiber    - 3.80 g
Beta-Carotene - 23.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

SOURSOP (GUYABANO), Scientific Name : Annona muricata

Have originated from Central America, SOURSOP is Guanabana in Spanish (from which Tagalogs got their "Guyabano"). Its a sweet and sour fruit with a bit of acidity.

Health Benefits from SOURSOP(GUYABANO)
Well, it is said that Soursop is good for the treatment of vomiting (can't really see how, honestly). The juice, would you believe, when taken while fasting, is believed to relieve Leprosy (really? great!).

SOURSOP (GUYABANO) Nutritional Facts (content per 100g) VITAMINS
Vitamin A                              - 297 IU
Vitamin B1/Thiamine             - 0.070 mg
Vitamin B2/Riboflavin            - 0.050 mg
Vitamin B3/Niacin                 - 0.90 mg
Vitamin B5/Pantothenic Acid - 0.253 mg
Vitamin B6                            - 0.059 mg
Vitamin B8/Folate                 - 14.0 mcg
Vitamin C                             - 20.60 mg
Vitamin E                              - 0 mg
Vitamin K                             - 0 mcg

SOURSOP (GUYABANO) Nutritional Facts (content per 100g) MINERALS
Calcium -      14.0 mg
Iron -               0.60 mg
Magnesium -    21.0 mg
Phosphorous - 27.0 mg
Potassium -     278 mg
Sodium -         14.0 mg
Zinc -              0.10 mg
Copper -         0.086 mg
Manganese -   0 mg
Selenium -       0.60 mcg

SOURSOP (GUYABANO) Nutritional Facts (contents per 100g) OTHERS
Protein - 1.0 g
Fiber    - 3.30 g
Beta-Carotene - 1.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

SOUR ORANGE (DALANDAN) - Health Benefits and Nutritional Facts

SOUR ORANGE(DALANDAN), Scientific Name : Hindikus Alamus (Joke)

It is actually KAHEL in Tagalog (DALANDAN is Bisaya), SOUR ORANGE is the Orange of the Pearl of the Orient. Usually sweet but sometimes, if you are malas (unlucky), you'll get a really sour one (hey! don't complain - it is a SOUR Orange). Filipinos will dip the sour ones (or, thinking of it now, even the sweet ones) in salt and, presto, its "eatable" again.

Health Benefits from SOUR ORANGE(DALANDAN)
Dalandan is a citrus fruit, so its high point is its Vitamin C - helping our immune system. It is said to be appetite-suppressant, meaning, this is the perfect fruit for weight loss lovers.

SOUR ORANGE(DALANDAN) Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 2 IU
Vitamin B1/Thiamine - 0.070 mg
Vitamin B2/Riboflavin - 0.050 mg
Vitamin B3/Niacin - 0.90 mg
Vitamin B5/Pantothenic Acid - 0.253 mg
Vitamin B6 - 0.059 mg
Vitamin B8/Folate - 14.0 mcg
Vitamin C - 20.60 mg
Vitamin E - 0 mg
Vitamin K - 0.40 mcg

SOUR ORANGE(DALANDAN) Nutritional Facts (content per 100g) MINERALS
Calcium -      14.0 mg
Iron -               0.60 mg
Magnesium -    21.0 mg
Phosphorous - 27.0 mg
Potassium -     278 mg
Sodium -         14.0 mg
Zinc -              0.10 mg
Copper -         0.086 mg
Manganese -   0 mg
Selenium -       0.60 mcg

SOUR ORANGE(DALANDAN) Nutritional Facts (contents per 100g) OTHERS
Protein - 1.0 g
Fiber    - 3.30 g
Beta-Carotene - 1.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

COCONUT : Health Benefits and Nutritional Facts

COCONUT, Scientific Name : Cocos nucifera

Is COCONUT a Fruit?
Let us clarify one thing first - Is Coconut a fruit? Isn't Coconut a giant nut? Wikipedia treats it both as a Seed and a Fruit. Others believe it is a Seed. WikiAnswers got tons of different answer (further muddying the issue, it should now be named WakoPaki). USDA(US Department of Agriculture) listed it as a Fruit.

Lets make a survey then. On your right is the poll question "What is a Coconut?". The result will be submitted to the Philippine Congress and, if possible, to UN for ratification. So, vote now!

Tree of Life
Tree of life, it is called in the Philippines, and rightly so. The tree gives you the basics in life :

Food - the Coconut Meat
Drinks - Coconut Water, Coconut Sap (Lambanog, in Tagalog)
Nutrients - the meat, water and oil are all loaded with Vitamins and Minerals
Air - as it is a tree, it gives off oxygen
Shelter - you can build a comfortable house with the tree's trunk and leaves.
Others - you can make a broom out of the tree's leaves, a floor polisher from its husk and many others.

Health Benefits from COCONUT
The meat is very good in cleaning our insides as it destroys parasites in our intestine. It also help prevents goiter. It is protein-rich, so its a good body builder as it builds, not our tummy, but our muscles. Coconut water is good help for kidney and urinary bladder problems (as you may have noticed, you urinate frequently when you drink coconut water).

COCONUT Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 0.0 IU
Vitamin B1/Thiamine - 0.066 mg
Vitamin B2/Riboflavin - 0.020 mg
Vitamin B3/Niacin - 0.540 mg
Vitamin B5/Pantothenic Acid - 0.30 mg
Vitamin B6 - 0.054 mg
Vitamin B8/Folate - 26.0 mcg
Vitamin C - 3.30 mg
Vitamin E - 0 mg
Vitamin K - 0.2 mcg

COCONUT Nutritional Facts (content per 100g) MINERALS
Calcium -      14.0 mg
Iron -               2.43 mg
Magnesium -    32.0 mg
Phosphorous - 113.0 mg
Potassium -     356.0 mg
Sodium -         20.0 mg
Zinc -              1.10 mg
Copper -         0.435 mg
Manganese -   1.50 mg
Selenium -       10.10 mcg

COCONUT Nutritional Facts (contents per 100g) OTHERS
Protein - 3.30 g
Fiber    - 9.0 g
Beta-Carotene - 0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

ATIS(SUGAR-APPLES) - Health Benefits and Nutritional Facts

ATIS, Scientific Name : Annona squamosa

Native to tropical Americas, India and Pakistan, SUGAR APPLE (or Atis in the Philippines) is a seedy(what?!!) fruit. I am quite sure, few Filipinos know that Atis in english is Sugar Apple (this blogger included - ahh, 'yun pala ingles nun). Back in my younger days, me and my peers collect Atis seeds, not to plant them but to use them as bullets for our toy guns.

Health Benefits from ATIS
A muscle rub for Arthritis, helps regulate menstrual cycle, boosts immune system (since it is so rich in Vitamin C), reduces Asthma attack. Really now, I was not aware that this fruit, Atis, is quite potent, nutrition-wise - packs more vitamins than an apple. Doing this blog sure has its benefit.

ATIS Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 297 IU
Vitamin B1/Thiamine - 0.030 mg
Vitamin B2/Riboflavin - 0.110 mg
Vitamin B3/Niacin - 0.40 mg
Vitamin B5/Pantothenic Acid - 0 mg
Vitamin B6 - 0.108 mg
Vitamin B8/Folate - 14.0 mcg
Vitamin C - 6.70 mg
Vitamin E - 0 mg
Vitamin K - 0 mcg

ATIS Nutritional Facts (content per 100g) MINERALS
Calcium -      34.0 mg
Iron -               0.60 mg
Magnesium -    37.0 mg
Phosphorous - 36.0 mg
Potassium -     303 mg
Sodium -         3.0 mg
Zinc -              0.420 mg
Copper -         0.187 mg
Manganese -   0.197 mg
Selenium -       0.60 mcg

ATIS Nutritional Facts (contents per 100g) OTHERS
Protein - 1.470 g
Fiber    - 1.60 g
Beta-Carotene - 0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

JACKFRUIT - Health Benefits and Nutritional Facts

JACKFRUIT, Scientific Name : Artocarpus heterophyllus

May have its origin from India, JACKFRUIT (or Langka in the Philippines) is a juicy, fiber-rich fruit. The fruit can be eaten either ripe or raw (you have to cook raw jackfruit, though, before you van eat it). Raw Jackfruit is often cooked with Coconut Milk and served with chili.

Health Benefits from JACKFRUIT
Highly-packed with Potassium, Jackfruit helps with the lowering of blood pressure. Contains very little calories, the fruit is good for weight loss practitioners. It is said that Jackfruit is also good for indigestion, although, speaking from my experiences, eating loads of this fruit might upset your stomach.

JACKFRUIT Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 297 IU
Vitamin B1/Thiamine - 0.030 mg
Vitamin B2/Riboflavin - 0.110 mg
Vitamin B3/Niacin - 0.40 mg
Vitamin B5/Pantothenic Acid - 0 mg
Vitamin B6 - 0.108 mg
Vitamin B8/Folate - 14.0 mcg
Vitamin C - 6.70 mg
Vitamin E - 0 mg
Vitamin K - 0 mcg

JACKFRUIT Nutritional Facts (content per 100g) MINERALS
Calcium -      34.0 mg
Iron -               0.60 mg
Magnesium -    37.0 mg
Phosphorous - 36.0 mg
Potassium -     303 mg
Sodium -         3.0 mg
Zinc -              0.420 mg
Copper -         0.187 mg
Manganese -   0.197 mg
Selenium -       0.60 mcg

JACKFRUIT Nutritional Facts (contents per 100g) OTHERS
Protein - 1.470 g
Fiber    - 1.60 g
Beta-Carotene - 0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

MANGO - Health Benefits and Nutritional Facts

MANGO, Scientific Name : Mangifera Indica

May have its origin from Indian subcontinent, MANGO (or Manga in the Philippines) is eaten either ripe or raw. Ripe Mangoes, of course, taste sweet with a bit of acidity. Raw Mangoes are sour, but this sourness blends well with Bagoong (shrimp paste - a delicacy in the Philippines).

Health Benefits from MANGO
Mangoes are packed with Beta-Carotene, Vitamin C and Fiber, making it a potent anti-cancer fruit.

MANGO Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 765 IU
Vitamin B1/Thiamine - 0.058 mg
Vitamin B2/Riboflavin - 0.057 mg
Vitamin B3/Niacin - 0.584 mg
Vitamin B5/Pantothenic Acid - 0.160 mg
Vitamin B6 - 0.134 mg
Vitamin B8/Folate - 14.0 mcg
Vitamin C - 27.70 mg
Vitamin E - 1.20 mg
Vitamin K - 4.20 mcg

MANGO Nutritional Facts (content per 100g) MINERALS
Calcium -      10.0 mg
Iron -               0.130 mg
Magnesium -    9.0 mg
Phosphorous - 11.0 mg
Potassium -     156.0 mg
Sodium -         2.0 mg
Zinc -              0.040 mg
Copper -         0.110 mg
Manganese -   0.027 mg
Selenium -       0.60 mcg

MANGO Nutritional Facts (contents per 100g) OTHERS
Protein - 0.510 g
Fiber    - 1.80 g
Beta-Carotene - 445.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

BANANA - Health Benefits and Nutritional Facts

BANANA, Scientific Name : Sagingusni Alingpacingus (joke)

Have originated in the Indo-Malaysian, BANANA, Saging in Tagalog, is abundant all year round in the Philippines. There are different kinds of Bananas in the Philippines namely : Lakatan, Latundan, Green Banana, Senorita and Saba (supply me, please, other kinds, if I missed them). The first four are eaten primarily as desert while the last is fried and sold in the street (known as Banana-Que).

Health Benefits from BANANA
Tons of Health Benefits can be derived from Banana. Foremost of this health benefits come from the fact that Banana packs tons of Potassium in it, helping the body's circulatory system bring oxygen to the brain. Bananas can also lift the spirit and promote bowel health. A good article about the health benefits that can be derived from eating bananas is this article from lifestyle.com.
Aside from these health benefits, economic benefits can also be derived from a Banana tree as almost all of its parts can be used : its leaves as wrapper, its trunk for textile, its heart as food.

BANANA Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 147 IU
Vitamin B1/Thiamine - 0.031 mg
Vitamin B2/Riboflavin - 0.073 mg
Vitamin B3/Niacin - 0.665 mg
Vitamin B5/Pantothenic Acid - 0.334 mg
Vitamin B6 - 0.367 mg
Vitamin B8/Folate - 20.0 mcg
Vitamin C - 8.70 mg
Vitamin E - 0.100 mg
Vitamin K - 0.50 mcg

BANANA Nutritional Facts (content per 100g) MINERALS
Calcium -      5.0 mg
Iron -               0.260 mg
Magnesium -    27.0 mg
Phosphorous - 22.0 mg
Potassium -     358.0 mg
Sodium -         1.0 mg
Zinc -              0.150 mg
Copper -         0.078 mg
Manganese -   0.270 mg
Selenium -       1.0 mcg

BANANA Nutritional Facts (contents per 100g) OTHERS
Protein - 1.090 g
Fiber    - 2.60 g
Beta-Carotene - 25.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

CARAMBOLA (Starfruit) - Health Benefits and Nutritional Facts

CARAMBOLA (Starfruit), Scientific Name : Puliticanus Lipatanus (joke)

Have originated from Sri Lanka, CARAMBOLA, Balimbing in Tagalog, is quite popular in the Philippines , unfortunately, not because of the benefits it gives to one health but to its bad connotation (which is, I should add, is an injustice to the fruit). In the Philippines, a politician who jumps from one party to another, depending on where he can benefit the most, is called a Balimbing. Don't know where that connection came from.

Health Benefits from CARAMBOLA
Abundant in antioxidants and Vitamin C, Carambola has no cholesterol, making it ideal diet for those who wish to have a healthy lifestyle or those who are on a weight loss diet. Those who have kidney problems are advised, though, to refrain from this fruit, as it is known to aggravate the problem.

CARAMBOLA Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 61 IU
Vitamin B1/Thiamine - 0.014 mg
Vitamin B2/Riboflavin - 0.016 mg
Vitamin B3/Niacin - 0.367mg
Vitamin B5/Pantothenic Acid - 0.391 mg
Vitamin B6 - 0.017 mg
Vitamin B8/Folate - 12.0 mcg
Vitamin C - 34.4 mg
Vitamin E - 0.150 mg
Vitamin K - 0 mcg

CARAMBOLA Nutritional Facts (content per 100g) MINERALS
Calcium -      3.0 mg
Iron -               0.080 mg
Magnesium -    10.0 mg
Phosphorous - 12.0 mg
Potassium -     133.0 mg
Sodium -         2.0 mg
Zinc -              0.120 mg
Copper -         0.137 mg
Manganese -   0.037 mg
Selenium -       0.60 mcg

CARAMBOLA Nutritional Facts (contents per 100g) OTHERS
Beta-Carotene - 25.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

AVOCADO - Nutritional Facts and Health Benefits

AVOCADO, Scientific Name : Persea americana

Probably have originated from Mexico, although historians noted that Avocado was already being propagated in Rio Grande(Brazil) and in Peru long before the arrival of Europeans. A fast growing tree, Avocado tree is a dense, evergreen tree, shedding many leaves as its fruits grow. A very tasty fruit, in the Philippines, it is a favorite desert, often mixing the fruit with milk, sugar and ice, creating an Avocado shake.

Health Benefits from AVOCADO
Perhaps the biggest health benefits we can get from Avocado are in the lowering bad cholesterol (LDL and triglyceride) in our body and increasing good cholesterol (HDL). (Although in distant past, the fat content of Avocado was thought to be harmful to people). This alone should make this fruit part of a healthy living and weight loss diet.
Aside from the fruit, the seed and leaves of Avocado tree are also considered herbal medicines for diseases like Diarrhea and Dysentery, apart from being used as an Antibiotic.

AVOCADO Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 147 IU
Vitamin B1/Thiamine - 0.075 mg
Vitamin B2/Riboflavin - 0.143 mg
Vitamin B3/Niacin - 1.912 mg
Vitamin B5/Pantothenic Acid - 1.463 mg
Vitamin B6 - 0.287 mg
Vitamin B8/Folate - 89.0 mcg
Vitamin C - 8.80 mg
Vitamin E - 1.970 mg
Vitamin K - 21.0 mcg

AVOCADO Nutritional Facts (content per 100g) MINERALS
Calcium -      13.0 mg
Iron -               0.610 mg
Magnesium -    29.0 mg
Phosphorous - 54.0 mg
Potassium -     507.0 mg
Sodium -         8.0 mg
Zinc -              0.680 mg
Copper -         0.170 mg
Manganese -   0.149 mg
Selenium -       0.40 mcg

AVOCADO Nutritional Facts (contents per 100g) OTHERS
Beta-Carotene - 63.0 mcg
Lycopene    - 0 mcg
Cholesterol      - 0 mg

GUAVA - Nutritional Facts and Health Benefits

GUAVA, Scientific Name : Psidium Guajava

Believed to have originated from Mexico, Guava, called bayabas in the Philippines from where it is very abundant, is a very nutritious fruit from which lots of health benefits can be derived. Not only is the fruit nutritious, other parts of the Guava tree have been considered medicinal, specifically its leaf. In the Philippines, in the old days, during a circumcision, the person who will be circumcised is required to chew guava leaves. The chewed leaves were then patched to the penis to stop the bleeding and cure the wounds.

Health Benefits from GUAVA

Aside from its use in circumcision, guava leaves were also used for treating Diarrhea, Diabetes, Fever, and Dysentery. Studies are also being done to check its potential to cure Cancer. Furthermore, since Guava is loaded with nutrients and has zero cholesterol, this is an ideal food for weight loss practitioners.

GUAVA Nutritional Facts (content per 100g) VITAMINS
Vitamin A - 624 IU
Vitamin B1/Thiamine - 0.067 mg
Vitamin B2/Riboflavin - 0.04 mg
Vitamin B3/Niacin - 1.084 mg
Vitamin B5/Pantothenic Acid - 0.451 mg
Vitamin B6 - 0.11 mg
Vitamin B8/Folate - 49.0 mcg
Vitamin C - 228.3 mg
Vitamin E - 0.73 mg
Vitamin K - 2.6 mcg

GUAVA Nutritional Facts (content per 100g) MINERALS
Calcium - 18.0 mg
Iron - 0.26 mg
Magnesium - 22.0 mg
Phosphorous - 40.0 mg
Potassium - 417.0 mg
Sodium - 2.0 mg
Zinc - 0.23 mg
Copper - 0.23 mg
Manganese - 0.15 mg
Selenium - 0.60 mcg

GUAVA Nutritional Facts (contents per 100g) OTHERS
Beta-Carotene - 374.0 mcg
Lycopene - 5204 mcg
Cholesterol - 0 mg