What are the health benefits of grapes?

The ways to consume grapes are endless - from red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! This popular fruit's history goes back as far as 8,000 years, when grape vines were first cultivated in what is now the Middle East.

It may surprise you to hear that the humble grape is actually considered to be a berry. Seventy-two million tons of these berries are grown each year worldwide, with most of them being used to produce wine - 7.2 trillion gallons of wine per year, to be exact.

The portability, texture, flavor and variety of grapes have made them a popular finger food in countries all over the world. The potential health benefits of consuming grapes are numerous, with past studies associating them with prevention of cancer, heart disease, high blood pressure, and constipation.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of grapes and an in-depth look at their possible health benefits, how to incorporate more grapes into your diet, as well as some potential health risks associated with their consumption.

Nutritional breakdown of grapes

The average serving size for grapes is about one cup, or 32 grapes. As a useful measure, you can use the size of your fist to estimate the proper portion size for grapes.

One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.

Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 milliliters of fluid per cup.

Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions. Grapes also boast the power of the flavonoids myricetin and quercetin which help the body to counter-act harmful free radical formation.

Possible health benefits of consuming grapes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of heart disease, diabetes, cancer and other conditions. Many studies have shown that increasing consumption of plant foods like grapes decreases the risk of obesity and overall mortality. Grapes also have some special components that make them even more essential to our health, giving them "super food" status and reducing the risk of the following conditions:

Cancer: Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.

The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

Heart Disease: The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of 
atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed.

The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).⁵High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

High Blood Pressure: As noted above, potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.4 Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.

According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium.

Also of note, a high potassium intake is associated with a 20% decreased risk of dying from all causes.

Constipation: Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation.

Allergies: Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory.

Diabetic neuropathy and retinopathy: A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.

Researchers have also found resveratrol to be beneficial for treating Alzheimer's disease, relieving hot flashes and mood swings associated with menopause and improving blood glucose control, however large studies using human subjects are still needed to confirm these findings.

Incorporating more grapes into your diet

The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Grapes are high on the list of produce that the EWG suggests that you buy in the organic version to ensure a lower risk of pesticide exposure.

Grapes are available year round. Select grapes that are tight to the touch and free of wrinkles. Grapes are best stored in the refrigerator and should be washed before eaten.

The best way to consume grapes is fresh right out of your hand! Most grape jellies/spreads, juices and wine have added sugars, which tack on additional calories.

Here are some handy tips to incorporate more grapes into your diet:

• Slice grapes in half and add them to your chicken salad.
• Make your own fruit cocktail with fresh fruit and include grapes, pineapple, sliced peaches and strawberries. Drizzle a small amount of honey on top of the fruit mixture for an extra sweet treat.
• Freeze grapes and eat them as a snack or dessert on a hot day.
• Have a quick 100-calorie snack with 1 cup of fresh grapes.

Risks and precautions

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

When drinking wine to reap it's health benefits drink no more than one drink per day for women or two drinks per day for men.

http://www.medicalnewstoday.com/articles/271156.php

Health Benefits You Can Get from Simply Eating Melons

Many people these days do not eat enough melons. It's almost like they just seem to be a summer fruit to eat, but did you know melons contain antioxidants, vitamins and minerals that help prevent many common health problems such as cancers, birth defects, high blood pressure, heart disease, prostate cancer, obesity, common colds and flues, colon cancer, and poor digestive systems. All you have to do is eat some melons all year round and you'll prevent all this bad health conditions.

Now your probably wondering what kinds of melons should I eat to get the proper health benefits from them? Well, the answers is simple all melons such as cantaloupes, watermelons, and honeydew melons. All these melons contain different nutrients that prevent different types of health conditions so I will explain what each melon is good to eat for prevent what health conditions for you so you can have a better understanding.

The first melon I will start telling you about it the cantaloupe. For those of you who do not know what a cantaloupe is it is a round yellowish orange melon with large seeds in the center and a greenish brown rough rind on the outside. The melon is sweet and tart tasting and is usually served in cold slices, or in fruit or melon salads in the summertime. Cantaloupe contains vitamin A and C, calcium, riboflavin, thiamine, niacin, iron, potassium, healthy fat, carbohydrates, healthy proteins, and antioxidants. Eating cantaloupe as a healthy snack helps prevent stomach cancer, poor digestive tracts, high blood pressure, heart disease, inflammation, kidney problems, prostate cancer, colon cancers, the common cold, and blood deficiencies. Cantaloupe also provides our bodies with tons of fiber that is very good for maintaining healthy weights and blood sugar levels. All you would have to do is eat a few slices of cantaloupe a day to get these health benefits from it.

The second melon we will talk about is the watermelon. I am sure everyone has some idea of what watermelon is right? Watermelon is that big 5 pound oval shaped melon with a green rind and the pink juicy melon in the center with black seeds that is super sweet and watery. It's usually served in the summertime in cold sliced or in chunks in a melon salad, but it should really be eaten all the time because it contains so many nutrients that can help out our health a lot. Watermelon contains potassium, antioxidants, carotenoids, carbohydrates, Vitamin A, B6, and C, calcium, thiamin, sodium, healthy protein, and fiber. Eating a couple slices of watermelon a day can help prevent strokes, heart attacks, kidney infections and stones, heart disease, breast, colon, prostate, lung, endometrial cancers, digestive disorders, poor eye sight, and hair loss. Now who wouldn't want those health benefits?

The third melon I will tell you about is the honeydew melon. Honeydew melons are green sweet melons with big tan seeds in the center and a hard pale color rind. Honeydew melons are good for maintaining healthy skin, hair, and weight, helps prevent cramping during menstrual cycles, birth defects in babies, high cholesterol, dehydration, and some cancers and diseases. The nutrients in the honeydew melon that helps maintain and prevent these health conditions are Vitamin C, healthy protein, sodium, natural sugar, healthy fat, carbohydrates, water, and fiber. All you have to do is eat once again a few slices of this melon to receive the health benefits from it.

So there you have it! A little melon information to help maintain your health and prevent some health conditions. Now all you have to do is go eat those melons to help get the benefits from them, and oh not just in the summertime! All the time!

http://voices.yahoo.com/health-benefits-simply-eating-melons-5535303.html?cat=5

“Orange strengthens your emotional body, encouraging a general feeling of joy, well-being, and cheerfulness.” – Tae Yun Kim

Who doesn’t love a delicious and juicy orange as a snack? They are popular with athletes because they can be easily eaten for a burst of energy. I enjoy eating one or two oranges a day most of the year for that same energy-boosting effect.

13 Health Benefits of Oranges:

1. Helps Prevent Cancer

Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon.

2. Prevents Kidney Diseases

Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones.

Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if consumed in excess.

3. Reduces Risk of Liver Cancer 

According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids.

4. Lowers Cholesterol

Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

5. Boosts Heart Health

Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia.

6. Lowers Risk of Disease

Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease.

7. Fights Against Viral Infections 

Studies show that the abundance of polyphenols in oranges protects against viral infections.

8. Relieves Constipation

Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation.

9. Helps Create Good Vision

Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration.

10. Regulates High Blood Pressure

The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure.

11. Protects Skin

Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

12. Oranges Alkalize the Body

Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available.

13.  Provides Smart Carbs:

Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40.  Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

Next page: Orange nutrition, interesting facts and recipes.

Nutritional PowerFood

Oranges have so many benefits and I consider them a Powerfood.

They have a wealth of nutrients including vitamin C, vitamin A precursors, calcium, potassium, and pectin. For a complete list of its nutrients and calories go to calories in an orange.

Interesting Orange Facts:

• Oranges are the largest citrus crop in the world.
• Brazil produces more oranges than any other country.
• Navel Oranges are named after the belly button shape near the bottom!
• About 25 billion oranges are grown each year in America.
• In the 18th Century British sailors took sauerkraut and citrus fruits on the ships to prevent scurvy.
• Florida produces about 70 percent of the total U.S. crop, and 90 percent of its production goes to make juice.
• In Queen Victoria’s day, oranges were given as Christmas gifts in England.
• Did you know that the color orange came from the orange fruit?
• Two most common varieties of oranges are Navel and Valencia oranges.
• Orange is the world’s third favorite flavor after chocolate and vanilla.

History of the Orange

• Oranges where first grown in southeast Asia, northeastern India and southern China and were first cultivated in China around 2500 BC.
• In the first century AD, Romans brought young orange trees all the way from India to Rome. North Africa began growing oranges in the 1st century AD.
• Christopher Columbus brought orange seeds in 1493 across the Atlantic Ocean to Spain’s Canary Islands to Haiti, where he planted orange orchards. By 1518 oranges were introduced to Panama and Mexico, and a little later Brazil started growing orange trees.
• America’s first orange trees were planted in Florida in 1513 by Spanish explorer Juan Ponce de Leon.

Growing Oranges

They are a tropical to semitropical, small evergreen flowering trees growing to about 5 to 8 meters tall. Evergreen means they produce flowers and fruit all the same time.

Oranges are either sweet or bitter but as we know most of us eat only the sweet oranges. The most popular sweet varieties are Valencia, Navel, Persian variety and blood orange.

Warm weather can cause the orange skin to re-green but it will still taste good.

Orange peels contain many volatile oil glands in pits. Interior flesh is composed of segments, called carpels, made up of numerous fluid-filled vesicles that are actually specialized hair cells.

Selection and Storage

• In the northern hemisphere orange fruit season begins in October and lasts until February.
• The bigger the navel in an orange, the sweeter it will be.
• Buy fresh fruits that are firm, yet yield to gentle pressure.
• Fresh oranges have bright color, no wrinkles on the skin and feel heavy for their size.
• Avoid overly soft oranges with spots and mold.
• Oranges can be kept at room temperature for a week or so and but keep well for up to two weeks in the refrigerator. Keep them loose in the fruit container and place in the cool area away from excessive moisture, as they tend to get mold easily.
• Store freshly squeezed orange juice inside the freezer compartment for later use.
• Store dried orange zest in a cool, dry place in an airtight glass container away from moisture.
• Moro oranges are also called blood oranges because the pulp is bright red.

Orange Cautions:

Insecticide is sprayed over orange crops. It is important to at the very least wash the oranges in cold running water before use. Better is to wash them in a fruit and vegetable rinse. Organic oranges do not have these chemicals and are best suited for zest preparation.

For those susceptible to foodborne illness, you may need to avoid drinking unpasteurized or fresh-squeezed juice that could contain bacteria. Try sticking to pasteurized juices.

Preparation and Serving tips

It is simple to eat a fresh orange anytime or anywhere. Be sure to wash them under running water to remove surface dirt and any pesticide residues, then peel the skin and yum!

Making fresh orange juice at home is so easy and much better than those commercial drinks that may contain preservatives and artificial coloring. Oranges will produce more juice when warmer, so always juice them when they are at room temperature. You can roll the orange under the palm of your hand on a flat surface will also help to extract more juice. Also, it is best to drink the juice at room temperature.

The outermost part of the rind grated using zester to produce orange zest, which is tasty. It is important that you use an organic orange as this is where all the pesticides will be.

There is no orange waste because it is all biodegradable.

30 Amazing Benefits Of Pears For Skin, Hair And Health

Who doesn’t like those juicy and sweet pears especially in summers? They provide some much needed relief with their fiber rich juiciness to get some cooling effect especially for kids. They have a lot of fiber content and its anti-oxidants help to fight against many health problems improving immunity.

Below listed are a few important pears fruit benefits for health, which you might find useful.

Health Benefits of Pears:

1. Fights against free radicals:

The presence of vitamin C, vitamin K and copper in pears fights against free radicals that damage our body cells.

2. Prevents heart diseases:

Pears benefits include the presence of fiber, which reduces the cholesterol in the body and thereby protects us from heart diseases. Daily intake of fiber rich food like pears can reduce the risk of stroke by up to 50%.

3. Prevents cancer:

High content of fiber present in pears binds to the carcinogenic cells by removing them and prevents colon cancer. A pear a day can prevent breast cancer by up to 34% in women after menopause.

4. No allergic reactions:

Pears when compared with other fruits have less chance of allergenic reactions when eaten and thus are one of the few fruits that can be given to infants.

5. Controls blood sugar level:

Even though it is slightly sweet, with low glycerin index and high fiber content pears helps in controlling the sugar levels in the blood and prevents diabetes.

6. Boosts immune system:

High content of anti-oxidants like vitamin C and copper helps in boosting the immune system of the body to fight against various diseases.

7. Prevents osteoporosis:

Bone problems are very common these days. So in order to keep those bones healthy and prevent osteoporosis, it is very important to maintain the pH of the body and eat recommended amount of calcium daily. pH of the body can be maintained through diet by consuming fruits and vegetables daily. The boron rich pears can help to absorb the calcium consumed easily.

8. Increases energy levels:

The high glucose content in pears gives you instant energy when you feel weak. It gets absorbed very quickly by the body and converts into energy.

9. Digestion:

A medium sized pear contains around 20-25% of the recommended daily intake of fiber. Since its fiber is insoluble, it moves through the colon easily and prevents colon polyps. The high fiber content helps and improves digestion.

10. Pregnancy:

Folic acid is very important for a pregnant woman to keep the baby safe from birth defects. Folic acid present in pears can help you in this issue and it is recommended to use it regularly during the pregnancy.

11. For weaning children:

For weaning children, it is always recommended to give pears because it is hypoallergenic and is a low acidic fruit. So it doesn’t create any digestion related problems. This fruit can be peeled, heated and then pureed. The peel also can be fed but it is very important to take care that it doesn’t have any harsh edges that can hurt children. Pears should not be given to children with diarrhoea.

12. Against gallbladder, colitis, arthritis, gout:

Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly.

13. Blood pressure:

Anti-carcinogen glutathione and anti-oxidants present in pears help in controlling the blood pressure.

14. Fever:

Pears help in curing fever easily with its cooling effects.

15. Inflammation:

Pears have anti-inflammation properties which help to reduce inflammation of arthritis and other such problems.

16. Shortness of breath:

During summers shortness of breath is quite common due to heat in both children and adults. So it is recommended to take pears during those hot days.

17. Throat problems:

Pears prevent throat problems during summers. So it is good to take a pear a day or a glass of its juice will do the work.

To get all the benefits of pears, take them regularly during these hot summer days.

Skin Benefits of Pears

18. Fibers Prevents Skin Damage: 

Pears are loaded with dietary fibers which play a pivotal role in keeping our skin smooth and soft. They decelerate the discharge of sugar into the bloodstream and prevent the damage of skin collagen (certain type of protein) caused due to frequent sugar spikes. Consequently, we get a smooth skin and plump look.

19. Keep Wrinkles Away: 

Munch on pears daily to stay away from aging. The fruit is rich in vitamin C – a super effective antioxidants, vitamin K and copper. All these elements are capable of combating harmful free radicals thereby protecting our skin cells from severe damages. It eventually helps in toning up the skin and curtailing the formation of fine lines near our eyes as well as lip area.

20. Treat Oily Skin: 

If you have an oily skin, pears can be really beneficial for you. Just smash a pear and mix fresh cream and honey with it. Use this paste thrice a week as a face mask and the over secretion of the sebaceous glands present in your skin will reduce to a great extent.

21. Get Acne-Free Skin: 

People with acne-prone skin can also be benefited by pears. Pears contain high levels of vital vitamins and essential minerals, these fruits can boost their immunity and make them stronger internally. As a result, their skin becomes able to fight against acne, pimple and all other types of skin infections from inside.

22. Stay Moisturized for Long: 

Pears not only good for oily skin, but are also good for dry and flaky skin. They contain natural humectants, which help balance the normal water-content of the skin and retain its natural moisture. Hence, the extract of this fruit is widely used in making moisturizing lotion. Regular intake of pear juice can also make your skin even and smooth.

23. Effective Natural Scrub: 

The natural enzymes present in the fruit make it a great scrubbing agent. You can easily get rid of the dead skin cells present in the superficial layer of your skin by blending a mashed pear in your regular face pack and exfoliate your skin with it. The fruit extract can also be used as a gentle peel for accelerating the cell turnover.

24. Good for Lip Treatment: 

Pears are excellent for our lips. The credit goes to the lactic acid present in its extract. This acid content of the fruit can keep the cells of your lips healthy and hydrated for long so that you get a soft and smooth pout.

25. Anti-Inflammatory by Nature: 

The anti-inflammatory properties of pears works as a beauty remedy. Consuming pears or using any beauty products containing its extract does not impose any allergic reactions. Hence, it is good for skin and useful for infants too.

Hair Benefits of Pears

26. Healthy and Nourished Hair:

When it comes to the most excellent hair benefits of pears, the first thing that should be included in the list is its ability to make hair healthy and nourished. Pears, especially the ripe ones, contain a natural sugar alcohol named ‘sorbitol’ or ‘glucitol’, which feeds the hair roots, nourishes the scalp and keeps the hair moisturized in order to make it healthy.

27. Reduce Hair Dryness: 

The moisturizing property of pears is extremely beneficial for reducing the dryness of our hair. Moreover, it holds lots of vitamin C, which works as a natural antioxidant and helps keep the hair strands conditioned by maintaining the health of the hair cells.

28. Tame Your Frizzy Hair: 

From regular consumption of pears to giving your tresses a treatment with the fruit – everything is helpful for eliminating those ugly tangles. Your frizzy hair can easily become manageable with the help of pears.

29. Restore the Lost Shine: 

If you are worried about your dull and unattractive hair, pears can be of help. All you need to do is to prepare a natural hair mask at your home by mixing the extract of 1 fresh and ripe pear, 2 tablespoons of apple cider vinegar and water. This is a great hair revitalizer that can revive your dull hair and restore its lost shine.

30. Maintain Curly and Coloured Locks: 

Maintaining the curls and shades of your hair can be much easier with the application of pear hair pack. To make such a pack, peel and smash a pear properly and then form a smooth paste by adding soybean oil to it. Now, spread this paste all over your hair evenly. After an hour, wash it off with a mild shampoo. The difference will be easily visible!

How to Select and Store Pears

Choosing the right pears and storing them in a perfect manner are essential for getting the most out of the fruits. Here is a guide for you:

1. How to Select the Right Pears:

• Ripe-to-fall pears are the best to pick. If the skin of the fruit is bright and glossy, do give it a miss. Rather go for the ones that are matte golden in color, featuring a nice fragrant and having a little soft neck.

• A good pear should be firm enough (not too stiff). The skin of the fruit must be even as well as damage-free. Even if it has a bit russet (brownish patches) on the skin, go for it as there will be nothing wrong with the flavour or the benefits of the fruit.

• While buying a pear, make sure that the top portion (close to the stem) is neither too soft nor too rigid. In order to do so, just press that area lightly with your fingertips instead of squeezing the entire fruit.

2. How to Store the Selected Pears:

If you want to store ripe pears, put them simply in the refrigerator. Conversely, if you wish to make them ripened at room temperature, place them in a bowl without washing as moisture can decompose the fruit fast.

You can also help the pears to be fully grown by keeping them in a pierced paper bag. It will help them get enough oxygen and slow down the decay or over ripening.

Tips for Cooking / Eating Pears

Now, when you have almost all information about pears, get ready to eat or cook it. Here are some tips for you:

• Clean and wash a fresh pear, pat it dry and eat it along with the skin. This way, you can make the most of the fibers, phytonutrients and antioxidants present in the fruit.

• Pears can be sliced by using an apple corer. You need to cut it from the base so that the core can be removed effortlessly. Also, pour 2-3 drops of lemon juice into the slices as soon as possible so that they do not get oxidized.

• You can prepare a dessert by combining blue cheese or goat cheese with the pears. If you want to come up with something more delicious, just make a cheese board with some buttery pears, fresh walnuts and honey.

• A tasty pear salad can be prepared by combining the fruit with some leeks, mustard green and watercress. Make it a bit more nutritious by spreading a few walnuts over it.

• Coring pears and softening them with red wine and sugar can also be a wonderful choice.

Principle	Nutrient Value	Percentage of RDA
Energy	58 Kcal	3%
Carbohydrates	13.81 g	11%
Protein	0.38 g	<1%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	3.10 g	8%
Vitamins
Folates	7 µg	2%
Niacin	0.157 mg	1%
Pantothenic acid	0.048 mg	1%
Pyridoxine	0.028 mg	2%
Riboflavin	0.025 mg	2%
Thiamin	0.012 mg	1%
Vitamin A	23 IU	1%
Vitamin C	4.2 mg	7%
Vitamin E	0.12 mg	1%
Vitamin K	4.5 µg	4%
Electrolytes
Sodium	1 mg	0%
Potassium	119 mg	2.5%
Minerals
Calcium	9 mg	1%
Copper	0.082 mg	9%
Iron	0.17 mg	2%
Magnesium	7 mg	2%
Manganese		2%
Phosphorus	11 mg	2%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	12 µg	–
Crypto-xanthin-ß	2 µg	–
Lutein-zeaxanthin	45 µg	–

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