Nutritional values fruits vegetables chart
Nutritional values fruits vegetables chart. Here is a structured table summarizing nutritional values of some fruits and vegetables, along with their benefits:
| Fruit/Vegetable | Vitamins & Minerals | Health Benefits |
|---|---|---|
| Apple | Vitamins C, E, folic acid, pectin, flavonoids | Improves digestion, controls blood sugar, boosts immunity, reduces joint pain |
| Pumpkin | Vitamins K, C | Regulates blood clotting, supports bone health, benefits kidneys |
| Pear | Phosphorus, calcium, potassium | Supports heart function, regulates blood pressure, aids digestion |
| Mulberry | Calcium, Vitamins C, B, fiber | Acts as a diuretic, improves digestion |
| Cherry | Calcium, phosphorus, Vitamin C | Prevents tooth decay, maintains body water balance |
| Plum | Vitamins A, C, calcium | Enhances digestion, boosts immunity |
| Loquat | Vitamin A | Benefits vision and growth |
| Fig | Fiber, calcium, magnesium | Aids digestion, supports bone health |
| Grapes | Potassium, Vitamin C | Strengthens immune system, supports digestion |
| Chicory | Potassium, folic acid, Vitamins C, A, E | Detoxifies, supports bowel movement, treats anemia |
| Pineapple | Potassium, phosphorus, iron, Vitamins A, C | Detoxifies, aids digestion, promotes skin health |
| Carrot | Vitamins A, B, D, E | Improves skin, promotes cell regeneration |
| Cucumber | Vitamins A, B, C, phosphorus, selenium | Acts as an antioxidant, hydrates skin |
| Turnip | Vitamin C, potassium, magnesium | Regulates blood pressure, protects against cancer |
| Soybean | Vitamin A, folic acid, iron, unsaturated fats | Reduces cholesterol, supports bone health |
| Rosehip | Vitamins A, C, D, E | Fights infections, boosts immunity |
| Broccoli | Vitamins A, C, E, B1, B2, fiber | Protects heart health, reduces cancer risks |
| Lettuce | Vitamins A, B, E | Supports nervous system, improves hair and skin health |
| Onion | Vitamins A, B, C, phosphorus, sulfur | Natural antibiotic, enhances digestion |
| Garlic | Vitamins A, B, C, E | Delays aging, reduces blood pressure |
| Celery | Vitamin A, E, folic acid, potassium | Acts as a diuretic, calms the nervous system |
| Watermelon | Vitamins A, C, phosphorus, potassium | Detoxifies, supports kidney health |
| Melon | Vitamin A, potassium, folic acid | Aids bowel movements, supports eye health |
| Brussels Sprouts | Vitamins C, B, calcium, iron | Strengthens immunity, promotes muscle development |
| Cabbage | Folic acid, Vitamins A, B, E | Alleviates digestive issues, detoxifies |
| Swiss Chard | Vitamins A, C, folic acid | Supports digestion, fights anemia |
| Cauliflower | Potassium, Vitamin C | Supports heart health, lowers blood pressure |
| Jerusalem Artichoke | Insulin, glucose | Increases milk production in nursing mothers |
| Leek | Iron, calcium, potassium | Improves digestion, clears airways |
| Potato | Vitamins C, B, phosphorus, potassium | Eases digestion, regulates heart health |
| Artichoke | Calcium, potassium, magnesium, Vitamins A, C | Protects liver, supports digestion |
| Green Beans | Folic acid, potassium, Vitamins A, C | Lowers bad cholesterol, acts as an antioxidant |
| Avocado | Potassium, magnesium, Vitamins A, E | Relieves constipation, reduces high blood pressure |
| Okra | Vitamins A, B, C | Aids digestion |
| Cowpea | Calcium, fiber, potassium, Vitamin A | Lowers cholesterol, eases constipation |
| Quince | Vitamins A, B, C | Relieves diarrhea, soothes the stomach |
| Broad Beans | Vitamins A, C, fiber | Protects against cancer, relieves constipation |
| Spinach | Vitamins B, C, magnesium, zinc | Supports skin and nervous health, aids growth |
| Corn | Protein, Vitamins A, B, C | Benefits heart health, acts as a diuretic |
| Banana | Vitamin B6, potassium | Boosts immunity, regulates electrolyte balance |
This table provides a detailed summary of the nutritional values and health benefits of each fruit and vegetable.
What Are the Nutritional Contents of Ice Cream?
Nutritional value of ice cream is quite rich and contains various vitamins and minerals. Ice cream is a delicious dessert made with ingredients such as milk, sugar, glucose syrup, salep, milk fat, vanilla, fruit puree, nuts, and chocolate or cocoa. It offers high nutritional value, containing carbohydrates, proteins, calcium, phosphorus, iron, zinc, magnesium, sodium, potassium, and vitamins like A, B, C, D, and E.
Nutritional Value of Ice Cream (Per 100 grams)
Below is the nutritional profile of ice cream based on standard formulations. Keep in mind that values can vary depending on the ingredients and brand:
| Nutrient | Amount (Per 100g) |
|---|---|
| Calories | 207-250 kcal |
| Carbohydrates | 24-28 g |
| Sugars | 20-25 g |
| Protein | 3-5 g |
| Fat | 10-15 g |
| Saturated Fat | 6-9 g |
| Calcium | 100-130 mg |
| Phosphorus | 85-120 mg |
| Iron | 0.1-0.3 mg |
| Sodium | 40-50 mg |
| Potassium | 150-200 mg |
| Vitamin A | 70-100 IU |
| Vitamin D | 0.3-0.5 µg |
Explanation of Key Nutrients
- Calories: Provides energy; the calorie content mainly comes from sugars and fats.
- Carbohydrates: Includes lactose from milk and added sugars like glucose or sucrose.
- Protein: Derived from milk, offering essential amino acids.
- Fat: Contains both saturated and unsaturated fats, contributing to flavor and texture.
- Calcium & Phosphorus: Important for bone health.
- Vitamins A & D: Support immune function and healthy vision.
What Are the Health Benefits of Ice Cream?
Ice cream can be enjoyed all year round, and due to its rich content, it provides more energy, vitamins, and minerals compared to an equal amount of milk. It serves as a great alternative for individuals who do not enjoy consuming milk, yogurt, or cheese. Additionally, it is a lighter option compared to many pastry-based desserts.
Things to Consider When Consuming Ice Cream
- Hygiene and Safety: Ensure the ice cream is produced under sanitary conditions.
- Use of Pasteurized Milk: Since milk supports microbial growth, ice cream made with pasteurized milk is essential to prevent contamination.
- Proper Packaging and Labeling: Check if the product complies with food safety regulations and is distributed through a cold chain system.
- Avoid Street Vendors: Purchase ice cream from reliable sources.
- Packaging Integrity: Make sure the packaging is intact and the product is not deformed.
- Check Expiry Date: Always confirm the ice cream’s expiration date before consuming it.
- Watch for Ice Crystals: The presence of crystals indicates improper production, which can increase the risk of throat infections.
- Avoid on an Empty Stomach: Eating ice cream after a meal helps prevent stomach discomfort.
Ice Cream Consumption for Children
- Be cautious if your child is under one year old or has not been introduced to all food types, as ice cream may trigger food allergies like milk or egg allergies.
Can You Eat Ice Cream While on a Diet?
Yes, ice cream can be consumed in moderation during a diet. However, overindulgence may increase the risk of weight gain. To enjoy ice cream without compromising your diet, be mindful of portion sizes and avoid excessive consumption.