Fruit for Gifts Should not Cut into pieces

Child's school or work often took with them the fruit that has been cut into pieces to be eaten at the office or school. But you should take the whole fruit, skin is edible and does not need to be cut so that nutrients are not lost.

When someone brings a fruit that has been cut into pieces as a preparation to work or school, then the color of the fruit itself may be brown. This suggests a reaction, such as vitamin C in the fruit react with oxygen in the outside so that it becomes oxidized and reduced causing abortion.

"If you want to bring lunch, bring a fruit that does not need to cut skin and can be eaten like apples, grapes or strawberries," said Dr. Inge Permadhi, MS, in the event SpGK Nutritalk: Inspiration for Women Healthy Indonesia in Hong Kong Cafe, Jakarta, Tuesday (7 / 6 / 2011).

In addition Dr. Inge also said that the fruit is eaten along with the skin has more advantages because it can increase the amount of fiber consumed by the body.

He pointed out if someone is eating apples peeled then the amount of 2 grams fiber, but if the skin is eaten then the amount of fiber to 4 gr. Meanwhile, in a small bowl of vegetables contain as much as 4 grams of fiber.

"The needs of fiber a day was by 25-30 grams. So if a person eats an apple with the skin he had to eat 8 apples, peeled his skin but if he should eat 15 apples," he said.

Dr. Inge said if someone blending the fruit is still there and the fibers contained more easily. But if the fruit is eaten whole the more vitamin content and is not oxidized.

"If I'm bored so let me not that I cocol fruit salad with a little sauce, and chewed fruit can also help so that the teeth are not porous," says nutrition specialist from the Department of Nutritional Sciences Faculty of medicine.

Improve Quality of Fruit Strawberry Red Blood Cells

Behind it tastes fresh, strawberry fruit has many health benefits. One of them is able to maintain red blood cells from the damaging effects of oxidation process, allowing the body to become stronger to face the risks of disease.

Benefit strawberries and antioxidants in it is already known and proven in vitro or in laboratory. For the first time, researchers from the Marche Polytechnic University and the University of Granada prove a direct in vivo or in humans.


In the experiment whose results appeared in the journal Food Chemistry, researchers involved 12 participants. Each was given an additional 500 grams of strawberry food every day, and blood samples taken on day 4, 8, 12, 16 and a month afterwards.


The results of blood tests showed that consumption of strawberries on a regular basis can increase the capacity of red blood cells or erythrocytes to accommodate the content of antioxidants. Other impacts, the erythrocytes became more resistant to hemolysis or damage caused by oxidation process.


"We proved that the strawberries are able to make red blood cells are more resistant to the effects of oxidative stress. The impact will be very influential in a variety of disease risk," said one researcher, Maurizio Battino as quoted by the ScienceDaily, Thursday (23/06/2011).


As revealed by Battino, antioxidant capacity of erythrocytes to accommodate and resist the influence of oxidative stress associated with various disease risk. The better the quality of red blood cells, the smaller the chance utnuk cardiovascular disease, cancer and diabetes.


These benefits can also be obtained by eating a strawberry on a smaller servings daily. In that experiment, the researchers also found that consumption of 150 and 200 grams of strawberry gran per day also could provide a similar effect.

Most Eat Fiber Can Make Farts Sudden and Diarrhea

Fiber is very important to maintain healthy digestion and overall body. But that does not mean eating fiber may be exaggerated, because most of the fiber can make people fart often sudden and diarrhea.

Stomach gas often is the result of the digestible carbohydrates, like sugar, starch and fiber. Everyone reacts to foods differently and some people may be more prone to experience stomach bloating when certain foods.


MedlinePlus states that the average adult is recommended to eat fiber between 20 and 35 grams per day. And if excessive, then the sudden fart and diarrhea are the two most common symptoms, as reported by LIVESTRONG on Friday (07/01/2011).


Flatulence can be formed because of too much air or the interaction of bacteria in the gut. A small amount of air entering the digestive system when people eat, but if you swallow too much air can cause abdominal pain.


Most types of gas expelled through belching. However, the bacteria in the colon becomes accustomed to the amount of fiber you eat, which will produce excessive amounts of gas.


Eating too much fiber can also make people diarrhea. Fiber helps make bowel movements become regular, but can be overdone the intestine moves excessively, which in turn can create liquid feces. If diarrhea lasts more than 3 days, consult a doctor immediately.


Insoluble fiber is fiber that most causes of gas in the body, because it absorbs water in the digestive system. While insoluble fiber can not absorb water during digestion so it helps regulate bowel movements.


MayoClinic identified several high-fiber foods are most common, such as raspberries, apples, bananas, figs, wheat, pasta, oatmeal, popcorn, peas, lima beans, almonds, pecans, broccoli and sweet corn.

Best Source of Fiber Vegetables But Not Fruit

Fruits and vegetables are the 2 types of food contain the most fiber. But do not rely on fruit alone to meet the needs of fiber, to give more servings of vegetables because vegetables are the best sources of fiber.


Within a day, people ideally need as much as 20-25 grams of fiber intake. Medium-sized apple that is eaten with the skin on average is able to provide up to 3.8 grams of fiber or more than 20 percent of daily fiber needs.


This means that with 5 apples only, actual daily fiber requirement can be met. But nutrition experts from Karawaci Siloam Hospital, Dr. Endang Darmoutomo, MS, SpGK suggested should not all met the needs of fiber from fruits.


"In plants, the fruit is a place to store excess energy. If humans store excess energy as fat, vegetable store in the form of sugar," said Dr. Endang a news conference "3 Ring Pfizer Cholesterol Care" in Senayan City.


If needs be met entirely of fiber from fruits, then not only fiber but also the sugar obtained. The problem is, humans also have to get sugar in the form of carbohydrates and other sugars in foods and beverages.

Excess sugar if not balanced with physical activity will lead to increased levels in the blood and trigger risk of hyperglycemia in people with diabetes. Excessive sugar will also lead to obesity because of excess energy in the body is converted into fat.


Another case when the requirement is also fulfilled through the vegetable fibers are not as much sugar in fruits. A total of whatever vegetables are eaten, the effect is just the feeling of satiety but does not make fat because fiber will not be digested by the body.


Dr. Endang Prompts for emphasis on eating vegetables is not intended to limit the eating of fruit, because after all there are other content is needed such as vitamins. It's just for the affairs of the fiber, Dr. Endang asserted that the vegetables should be given more servings of fruit.

How to Obtain Benefits of Fruit Juice

Consumption of fresh fruit is still considered better than drinking fruit lebik already in-juice (juice). Although juice is better and healthier than eating fresh fruit and vegetables, there are a few tips that can be done in order to get the benefits of fruit or vegetable juices that are.


As quoted from MayoClinic, Friday (08/26/2011) there is no scientific evidence that the juice extracted from fresh fruits and vegetables are healthier than eating fresh fruits and vegetables directly.


Juices do contain vitamins, minerals and plant chemicals (phytonutrients) found in fruits and vegetables fresh. However, fruits and vegetables also have a healthy fiber, which will be lost when used as a juice.


But on the other hand, the juice can also be an alternative to getting fresh fruit and vegetables for several types of fruits and vegetables that simply can not be enjoyed live.


Here are tips to get the benefits of juices:

1.If you should not make their own juice in an amount too much, so can be directly spent in one time.
Save the juice after a few hours made ​​can allow bacteria that are harmful to the body.


2. When making your own juice, do not be too fine.
That is because we still get to keep the body intake of fiber, which can help the body feel full for a while. So that our bodies are not only getting a healthy intake of fiber, but also can help the body to feel full for a while.


3. If you buy juice sold in containers, choose a product that has been pasteurized.
Labels that indicate the existence of pasteurized juice nutritional content is maintained to prevent damage.


4. Avoid juice to drink, punch, cocktail, fruit juice beverage because the levels of less than 10%. Choose which labeled 100% fruit.
Juices that are mixed-mix usually contains more sugar.

Black Colored Foods Protects Body from Disease

Intake of a healthy balanced diet is recommended to eat a variety of colors. But what about foods that are black? Black foods are recognized as a super food because of the high content of antioxidants that protect the body from a number of diseases, including heart disease and cancer.

Generally, the more richly colored fruits or vegetables, the greater the dose of substance bergizinya to fight cancer and other diseases. You still have to eat fruits and vegetables such as potatoes are bright purple, red pomegranate, papaya and orange, but adding a black colored nutritious foods can also help promote health in unexpected ways.

Black foods are good for health as reported by everydayhealth.com, Wednesday (09/14/2011), among others;

1. Black Beans
Black beans help prevent cancer because of its rich content of phytochemicals, chemical compounds in plants are beneficial to health. Black beans are also considered to be more rich in antioxidants than any other nut varieties.

In addition, these foods are also rich in fiber that has been found to reduce colon cancer risk. A recent study at the Harvard School for Public Health even found that eating more beans and some rice can reduce diabetes risk by 35 percent.

2. Blackberry
Blackberry contains polyphenols, antioxidants that help relieve inflammation. In addition to low-calorie, blackberry is the perfect dietary supplement. Food is reportedly also can improve brain health.

Researchers from the Human Nutrition Research Center on Aging at Tufts University fed rats older blackberries supplements for eight weeks. The result, the old rat rats have balance, coordination, and short-term memory better than mice that did not eat blackberries.

3. Black soybeans
Edamame (green soybeans) may have been common. However, black soybeans offer isoflavones, saponins, phytosterols, and other active ingredients that help fight cancer. The study also found that incorporating these healthy foods in the list of good foods for the heart.

In one South Korean study, researchers found that black soybean extract helps improve blood circulation and reduce the risk of heart disease and blood vessels.

4. Black Lentils
Actually there is not much difference between the nutrient content of black lentils, green lentils, or brown beans. But it may be able to offer some variety in the diet. Whatever the color, lentils offer a lot of fiber and studies have found that foods rich in fiber can help lower cholesterol.

5. Black fungus
Most varieties of mushrooms are useful and contain a substance to fight cancer. Shiitake mushrooms are sometimes called black fungus can add to the variety of food.

In one study of 362 women, the researchers concluded that eating mushrooms may lower breast cancer risk for women after menopause. Try a variety of mushrooms because they all have different tastes and textures.

6. Black Tea
A study from Boston University School of Medicine found that heart patients who drank black tea had a healthier blood vessels healthy than heart disease patients who did not drink tea.

In addition, studies also have found that drinking black tea can help lower the risk of heart attack or stroke. The researchers thought that the flavonoids in tea can protect and help prevent the formation of plaque or blockage in the artery walls.

7. Black Rice
Black rice can help treat allergies and inflammation. In a laboratory study in mice, researchers found that black rice bran injected into the skin of mice was able to reduce levels of inflammation.

The researchers also found that mice that ate black rice bran is more resistant to swelling caused by skin allergies. This effect was not found in red rice bran.