Health Benefits And Nutrition Value of Dragon Fruit

There are many health benefits of dragon fruit. Dragon fruit is a beautiful fruit with an intense color and shape, the flowers were breathtaking. Like blooms at night, this fruit also called Moonflower, Queen of the night, and the Lady of the Night. Usually the fruit is dark red, it can also be found in yellow or pink.

Dragon fruit was originally known as pitaya. This night-flowering cactus plant is also known as strawberry pear, skogkaktus, pa-ni-ni, catobarse and long gou. Originating in Mexico and South America, this fruit is now also grown commercially in Asia.

Dragon fruit have a taste similar to that of kiwi fruit, pear and watermelon. There are a lot of seeds in the dragon fruit. Apparently the seeds are unsaturated fats that are good for health because it lowers good cholesterol and expel the bad cholesterol.

Dragon Fruit Nutritional Values:

Here is the nutritional value of dragon fruit in 100 grams of fruit:

•      Niacin - 1.3 mg
•      Riboflavin - 0.044 mg
•      Thiamine - 0.0 mg
•      Vitamin C - 9 mg
•      Vitamin B3 - 0.43 mg
•      Vitamin B2 - 0.045 mg
•      Vitamin B1 - 0.043 mg
•      Iron - 0.65 mg
•      Phosphorus - 36.1 mg
•      Calcium - 8.8 mg
•      Carotene - 0.012 mg
•      Crude fiber - 0.9 g
•      Fat - 0.61 g
•      Ash - 0.28 g
•      Protein - 0.229 g
•      Moisture - 83 g
•      Others - 0.68 g

Benefits of Dragon Fruit For Health

1. Dragon fruit is a good source of antioxidants, prevents and protects from free radicals that cause cancer and other health detriments from entering your body.
2. This fruit helps to neutralize toxic substances such as heavy metals. In addition, high blood pressure and cholesterol levels can be reduced by eating a dragon.
3. Consume dragon fruit because it helps to fight cough and asthma.
4. This dragon fruit has a high amount of vitamin C and helps in the healing of bruises and wounds quickly and boost the immune system.
5. Vitamin B2 is present in dragon fruit acts like a multivitamin and helps to repair and restore the loss of appetite.
6. Vitamin B1 in this fruit helps in increasing the production of energy and also in the metabolism of carbohydrates.
7. Due to the presence of vitamin B3, helps in lowering bad cholesterol levels. It improves the appearance of your skin by smoothing and moisturizing it.
8. Other benefits of dragon fruit is improving eyesight and prevent hypertension.
9. Because it is a good source of phosphorus and calcium, strengthens bones, helps in tissue formation and teeth healthy.
10. Regular consumption of dragon fruit help weight loss, thus creating a balanced body.
11. Dragon fruit is also very helpful in reducing blood sugar levels in people with type 2 diabetes.

Dragon fruit is very versatile and can be served in many ways. Dried dragon fruit can be added in salads. This creates a healthy chewy texture. It can also be used as a topping in pizzas. If you are fond of eating breads, you can make your own dragon fruit jam or preserves. As a dessert, it is great to eat a fresh pitaya or dragon fruit as a whole or as a compliment to ice cream. You can even use it as an ingredient in your homemade cocktail.

Nutrition Value And 15 Health Benefits Of Broccoli

Broccoli has long been known as one of the vegetables that are healthy because of the various benefits and nutritional value in it. Broccoli not only contain antioxidants including vitamin C, broccoli is also a natural source of folic acid. Intake of folic acid helps prevent heart disease. Green vegetables and also potentially protect against the development of cancer.

Broccoli is one of the foods that are full of nutrients, but it has a low calorie, other than that, this vegetable is also often a healthy choice for those who want to lose weight.

Broccoli Nutrition Facts

Here are raw Broccoli nutrition fact per 100 g based on USDA

Energy	141 kJ
Carbohydrates	6.64 g
Sugars	1.7 g
Dietary fiber	2.6 g
Fat	0.37 g
Protein	2.82 g
Water	89.3 g
Vitamin A equiv.	31 μg
beta-carotene	361 μg
lutein and zeaxanthin	1403 μg
Thiamine	0.071 mg
Riboflavin	0.117 mg
Niacin	0.639 mg
Pantothenic acid	0.573 mg
Vitamin B6	0.175 mg
Folate	63 μg
Vitamin C	89.2 mg
Vitamin E	0.78 mg
Vitamin K	101.6 μg
Calcium	47 mg
Iron	0.73 mg
Magnesium	21 mg
Manganese	0.21 mg
Phosphorus	66 mg
Potassium	316 mg
Zinc	0.41 mg

Health benefits of Broccoli

1. Anti cancer

The American Cancer Society recommends eating broccoli and other cruciferous vegetables because they contain anti-cancer phytochemicals. Epidemiological studies indicate that a diet rich in broccoli can reduce the risk of some types of cancer such as breast cancer, colon cancer and lung cancer.

2. Anti aging

Broccoli also has anti-aging properties that can reverse the effects of aging.

3. Helps digestion

Broccoli is rich in fiber, which aids digestion and helps prevent constipation.

4. Detoxifying

The presence of vitamin C, sulfur amino acids make broccoli a very good antidote. Broccoli helps eliminate free radicals and toxins like uric acid from the body.

5. Help control diabetes

Broccoli is rich in chromium, which is known to help regulate insulin and diabetes control.

6. Boost the immune system

Broccoli is a good source of vitamin C, an essential nutrient that helps maintain the immune system.

7. Keeping healthy eyes

Studies have shown that beta-carotene in broccoli can protect the eyes against macular degeneration and prevent cataracts.

8. Protects against ultraviolet radiation

Researchers found that the compound sulforaphane in broccoli helps reduce skin damage and inflammation caused by exposure to UV radiation.

9. Strengthen bones and prevent osteoporosis

Because it is rich in calcium, magnesium, zinc, and phosphorus, broccoli helps maintain strong bones and keep the bones strong. Eating broccoli is very beneficial to the elderly and pregnant women, because people are more susceptible to osteoporosis.

10. Preventing anemia

Anemia is usually directly related to iron deficiency. Iron and folatyang acid found in broccoli can help prevent iron deficiency anemia.

11. Helping a healthy pregnancy

Broccoli is a good source of folate which helps prevent neural defects such as spina bifida in the fetus. All women need a source of folate during pregnancy.

12. Reducing the risk of Alzheimer's disease

A study showed that a diet high in folate may reduce the risk of Alzheimer's disease and broccoli is one of the foods that contain this substance.

13. Lowering cholesterol and high blood pressure

Broccoli is rich in cholesterol-lowering fiber, chromium and potassium fiber that can help lower cholesterol and control blood pressure.

14. Reducing the risk of heart disease

Lutein is a carotenoid contained in broccoli can prevent thickening of the arteries in the heart, thus reducing the risk of heart disease, especially stroke.

15. Weight loss when dieting

Broccoli is very low in calorie content. Approximately 146 grams of broccoli contains less than 50 calories and therefore broccoli is very good for people who want to lose weight. Therefore, it would be better if you could eat broccoli every day as a healthy food.

How to Cook Broccoli

• Before Cooked broccoli should be cleaned first by rinsing with cold water, but do not soak. Because of by soaking broccoli can remove most of the nutrients contained in it.
• In order for vitamins contained in broccoli is not lost in processing broccoli should be cooked briefly, no more than 5 minutes.
• Boil broccoli will eliminate the important nutrients in it, ie 50% of folate in broccoli will be lost.
• Cooking broccoli by steaming is much better to maintain the positive benefits and efficacy of these vegetables. But if you still want to cook broccoli by boiling, use the amount of water that is not too much, and boil the broccoli in a pan covered so as not to waste a lot of vitamins through the steam that comes out during the boiling process.
• When wanting cook broccoli, you should cook the stems first (approximately 1-2 minutes), followed by cooking flowerets. This is because part of the stalk harder and takes longer to cook.

How to Store Broccoli

Broccoli sometimes does not last long. How to save the broccoli is one of the problems that often arise separately. Good storage is stored in a plastic bag, then put in the fridge. Do not wash the broccoli when will be saved. The vegetables should be eaten as soon as possible is to maintain the freshness and nutrition

Mango Health Benefits And Nutritional Value

Mango has a myriad of benefits that are good for the health of our bodies, can treat diseases such as cancer, helps digestion because it is rich in fiber and many more benefits and efficacy that we can get by eating mangoes every day. Mangoes classified as rich fruit beta-carotene and vitamin A. As a provider of vitamin A. Because rich in beta-carotene and vitamin A, eating mangoes can also boost the immune system and can lower the risk of heart disease.

Mango also known as Mangifera Indica, this exotic fruit belongs to the family of Anacardiaceae. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also. Today there are over 1,000 different varieties of mangos throughout the world.

Nutritional Value of Mango

In a cup of mango slices, contained 105% percent of calories, 76% vitamin C, 25% vitamin A, 11% vitamin B6, 9% prebiotic fiber, 9% copper, 7% potassium, and 4% magnesium.

Nutritional value per 100 g based on USDA
Energy	250 kJ
Carbohydrates	15 g
Sugars	13.7
Dietary fiber	1.6 g
Fat	0.38 g
Protein	0.82 g
Vitamin A equiv.	54 μg
beta-carotene	640 μg
lutein and zeaxanthin	23 μg
Thiamine	0.028 mg
Riboflavin	0.038 mg
Niacin	0.669 mg
Pantothenic acid	0.197 mg
Vitamin B6	0.119 mg
Folate	43 μg
Choline	7.6 mg
Vitamin C	36.4 mg
Vitamin E	0.9 mg
Vitamin K	4.2 μg
Calcium	11 mg
Iron	0.16 mg
Magnesium	10 mg
Manganese	0.063 mg
Phosphorus	14 mg
Potassium	168 mg
Sodium	1 mg
Zinc	0.09 mg

Health Benefits of Mango

1. Prevent Cancer

Research shows antioxidant compounds in mangoes protect the body against the risk of colon cancer, breast, leukemia and prostate cancers. Compounds in mangoes role in preventing cancer is quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat.

2. Lowering Cholesterol

Tinnginya fiber, pectin and vitamin C in mango help lower blood cholesterol levels.

3. Brighten Skin

Compounds in mango are able to clean your pores and remove acne on the skin. Can be used both internally and externally to the skin.

4. Healthy Eyes

A cup of mango supplies 25 percent of the daily value of vitamin A as needed. Therefore, consumption of mango both for clarity of vision and prevent dry eyes.

5. Meet the Needs of Alkaline

Tartaric acid, malic acid, and citric acid in these fruits helps keep the body's alkaline reserve.

6. Normalize Insulin Levels

Mango leaves help normalize insulin levels in the blood. Mango fruit also has a relatively low glycemic index (41-60) so eating mango harmless for your sugar levels.

7. For better sex

Mangoes are rich in vitamin E. Despite popular relationship between sex and vitamin E was originally created by generalizing the study in mice, further research showed intake of mangoes can help increase sex drive.

8. For Healthy Digestion

Mango contains gallic acid which is very good for the digestive tract. The content of the enzyme present in mangoes can also help the process of digestion and also helps breakdown protein. In addition, it is also able to prevent constipation and soothes the stomach.

9. Maintaining healthy teeth and gums,

This is because mangoes contain vitamin C, which has the function to maintain and trigger healthy teeth and gums. Vitamin C can also help absorb iron and can inhibit the production of natrosamin, a substance that can cause cancer.

10. Immune Booster

The amount of vitamin C and vitamin A sufficient, plus 25 types of carotenoids in mango helps keep your immune system healthy and strong.

Mango Serving Suggestions

Mangoes can be eaten both raw and ripe. Mangoes are a good source of vitamins and minerals essential for the human body. Always have mangoes in your daily diet to get the health benefit.

• Mango fruit can be enjoyed all alone without any additions.
• Fresh mango cubes are a great addition to fruit salads.
• Mango juice with ice cubes is a popular, delicious drink.
• Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, ice cream and in candy industries.
• The unripe, raw, green mango has been used in the preparation of pickles and chutney in the Asian countries.

10 Health Benefits and Nutritional Value of Onion

We often find onions in a variety of dishes, but did you know the benefits and nutritional content of onions? Onions have a characteristic that is rich in thiosulfinat, sulfide, sulfur oxides and other sulfur-smelling mixture. Custeine ​​Sulfur Oxides which was instrumental in the onion flavor and produce substances that make pain in the eyes. Thiosulfinates produce anti-bacterial substance. Onion is effective against many bacteria including: Bacillus subtilis, Salmonella, and E. coli. Onions garlic is not as hard as her sulfur content is approximately a quarter rather than garlic.

Onions have a variety of benefits of treatment. The earliest inhabitants of the Americas, using wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat sore throats, coughs, bacterial infections and respiratory problems.

The World Health Organization (WHO) supports the use of onions to improve poor appetite and prevent constriction of blood vessels. In addition, onion extracts are recognized by WHO for help treat coughs and colds, asthma and bronchitis. Onions are known to reduce airway spasms. An onion extract is known to reduce shortness of breath due to allergic asthma patients.

Onion nutritional value

Onions are a very rich source of frukto-oligosaccharides. These oligomers stimulate the growth of healthy bacteria bifidobacteria and suppress the growth of harmful bacteria in the large intestine. In addition, they can reduce the risk of tumors developing in the colon. The highest onion nutrition is vitamin C, which reach 12% of our RDA. Onion also contain several other vitamins and minerals that you can read below.

Nutritional value per 100 g based on USDA
Energy	166 kJ
Carbohydrates	9.34 g
Sugars	4.24 g
Dietary fiber	1.7 g
Fat	0.1 g
Protein	1.1 g
Water	89.11 g
Thiamine	0.046 mg
Riboflavin	0.027 mg
Niacin	0.116 mg
Pantothenic acid	0.123 mg
Vitamin B6	0.12 mg
Folate	19 μg
Vitamin C	7.4 mg
Calcium	23 mg
Iron	0.21 mg
Magnesium	10 mg
Manganese	0.129 mg
Phosphorus	29 mg
Potassium	146 mg
Zinc	0.17 mg
Fluoride	1.1 µg

10 amazing onion health benefits

1. Against cancer. Onions are rich in sulfide compounds, are efficacious protects body cells against tumor growth.


2. Controlling blood glucose levels. Eating onions can help reduce blood glucose levels. Onions contain allyl-propyl-disulfide and chromium that helps increase the production of insulin. Insulin is a hormone that helps the body's absorption of glucose by the cells.


3. Prevent blood clots. Onions contain anti-clotting substance. The content of sulfur in onions efficacious to prevent blood clots.


4. Helps digestive system. Onions contain dietary fiber that helps digestion. Onions also contain a prebiotic that encourages the growth of beneficial bacteria (probiotics) in the digestive system that helps the digestive function.


5. Protect against allergies. Onions are rich in quercetin, an antioxidant that is known to have anti-inflammatory and anti-allergic.


6. Maintain brain health. Onions contain a lot of vitamin B complex such as pantothenic acid, pyridoxine, folate and thiamin which is an important nutrient for the brain and play a role in preventing neurological disorders.


7. Strengthen bones. Onions contain several important nutrients that maintain bone density in the form of minerals like copper, calcium, magnesium, and phosphorus.


8. Strengthen network connector. Sulfur contained in onions useful in the formation of connective tissue.


9. Strengthen immunity. Onions are rich in antioxidants such as vitamin C, quercetin, and manganese minerals are highly efficacious in curing fever and influenza.


10. Reduce risk of hypertension. Onions contain a substance called allicin, which maintain the flexibility of blood vessels to maintain blood pressure remains normal.

Coriander Health Benefits And Nutrition Value

Although more commonly used in cooking ingredient, coriander actually has many health benefits. Coriander is indeed known for its efficacy in healthy digestion. Coriander has the Latin name Coriandrum sativum L. Coriander is one of the spices that very well known in the world. The aroma and taste of coriander is very distinctive and can flavor dishes, but not too sharp on the tongue.

Active component of coriander are numerous, such as sabinene, myrcene, linalool, dekanal, and much more. These components cause the coriander has various benefits, such as relieving dizziness, vomiting, influenza, hemorrhoids, stomach ulcers and inflammation of the breast, measles, colds, high blood pressure and impotence.

The use of coriander can be done by way of finely ground and boiled. For external treatment, coriander usually crushed and made into dough with water and mixed with other ingredients. The dough is placed on the affected part. In this way, include performed on the flatulence treatment and headache.

For the treatment of disease, coriander usually boiled with other ingredients. Filtered boiled water and drink regularly. This method is used to increase breast milk, treatment of vomiting, stomach ulcers, hypertension (plus celery), influenza (plus ginger, garlic and honey leaf), cough (plus cinnamon, cat whiskers, and palm sugar).

Coriander Nutrition Value

Nutritional value per 100 g based on USDA
Energy	95 kJ
Carbohydrates	3.67 g
Sugars	0.87
Dietary fiber	2.8 g
Fat	0.52 g
Protein	2.13 g
Water	92.21 g
Vitamin A equiv.	337 μg
beta-carotene	3930 μg
lutein and zeaxanthin	865 μg
Thiamine	0.067 mg
Riboflavin	0.162 mg
Niacin	1.114 mg
Pantothenic acid	0.57 mg
Vitamin B6	0.149 mg
Folate	62 μg
Vitamin C	27 mg
Vitamin E	2.5 mg
Vitamin K	310 μg
Calcium	67 mg
Iron	1.77 mg
Magnesium	26 mg
Manganese	0.426 mg
Phosphorus	48 mg
Potassium	521 mg
Sodium	46 mg
Zinc	0.5 mg

Coriander Health Benefits

1. Lowering high cholesterol levels

A variety of acid compounds contained in coriander, linoleic acid, oleic acid, palmitic acid, stearic acid and ascorbic acid are known to be effective in lowering cholesterol levels in the blood. In addition, these compounds are also known to reduce cholesterol deposits in the arteries and veins.

2. Overcoming Anemia

The content of iron in the coriander can help in overcoming anemia.

3. Helps the digestive system

The essential oil content varies in coriander can assist in the secretion of enzymes and digestive fluids in the stomach. In addition, it can also stimulate the digestive process by increasing peristaltic movements in the digestive tract. The essential oils in coriander also helps in overcoming anorexia.

4. Overcoming swelling due to arthritis

The content of cineole, which is one of 11 components of essential oils, and linoleic acid contained in the coriander has antirheumatic properties and anti-arthritis, the two properties are the reason that coriander can be used to treat swelling caused by rheumatism and arthritis.

5. Overcoming Diarrhea

Component borneol and linalool in coriander help the digestive process and improve liver function and the binding process faecal mass in the intestine, it helps in overcoming diarrhea. Besides through these mechanisms, components such as cineol in coriander, borneol, limonene, alpha-pinene and beta-phelandrene has antibacterial activity so efficacious in overcoming diarrhea caused by bacteria

6. Menstrual disorders

Coriander naturally stimulates the secretion of hormones and helps order of the endocrine glands, making it useful in maintaining order and reducing menstrual pain that may arise.

7. Eyecare

The content of antioxidants, vitamin A, vitamin C and minerals like phosphorus in the essential oils coriander efficacious in maintaining the youthfulness of the eye, keep the eye from mascular degeneration and soothe the eye against stress caused by fatigue. In addition, the content of antimicrobials in coriander is also beneficial in helping to overcome conjunctivitis.

8. Overcoming skin disease

Coriander is also efficacious in dealing with eczema, dry skin and fungal infection of the skin.

9. Reduce high blood sugar levels

Stimulatory effects of cumin, coriander contained in, the endocrine gland increases the secretion of insulin from the pancreas. This course will assist in converting sugars into glycogen and eventually high blood sugar levels can go down to normal levels. The efficacy is very beneficial for people with diabetes.

10. Coriander other benefits

to treat inflammation or inflammation, spasm, expectorant, protects the liver, anticarcinogenic, anticonvulsants, antihistamines, and hypnotics. Furthermore, coriander is also believed to act as a natural afrodisiaka when combined with other herbaceous plants.

Calories In Blueberries, Nutritional Value & 11 Amazing Benefits

Blueberries are included in the berry family has the sweetest flavor, also includes one of the fruits that are low in calories. Not to mention the nutritional content of blueberries that provide many health benefits. Blueberries are one of the healthiest fruits on the planet. Blueberries beat other fruits and other vegetables because of its antioxidant content. This makes blueberries as one antidote to damage cells in the body that contributes to the symptoms of heart attack and cancer incidence. Research on rats mention that rats consuming this fruit becomes more focused and smarter than mice that did not eat it.

Fruit that has a Latin name Vaccinium spp, contains a variety of nutrients, for example, some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), vitamins B1, B2, B3, and B6, vitamin C, vitamin E, vitamin K, as well as carbohydrates and fats. The content of manganese and vitamin K on Blueberry fruit is quite high, the chemical element manganese is an anti-inflammatory. Its function can indirectly facilitate blood flow and improve memory.

Calories in bluberries and nutrition facts

Like what we have mentioned above, bluberries are low in calories. There are only 16 calories in every 1 oz fresh bluberry fruit, meanwhile calories in every unsweetened frozen bluberries with the same size contains 14 calories. The highest calories content available in blueberry muffins which has 79 calories in every 1 oz. Below you can read detail nutritional value.

Nutritional value per 100 g
Energy	240 kJ
Carbohydrates	14.49 g
Sugars	9.96 g
Dietary fiber	2.4 g
Fat	0.33 g
Protein	0.74 g
Vitamin A	54 IU
beta-carotene	32 μg
lutein and zeaxanthin	80 μg
Thiamine	0.037 mg
Riboflavin	0.041 mg
Niacin	0.418 mg
Pantothenic acid	0.124 mg
Vitamin B6	0.052 mg
Folate	6 μg
Vitamin C	9.7 mg
Vitamin E	0.57 mg
Vitamin K	19.3 μg
Calcium	6 mg
Iron	0.28 mg
Magnesium	6 mg
Manganese	0.336 mg
Phosphorus	12 mg
Potassium	77 mg
Sodium	1 mg
Zinc	0.16 mg

Blueberries health benefits

• Healthy heart. Blueberries contain ingredients that are good for heart health. With the consumption of five or six pieces each week, will help lower the risk of developing a heart attack.
• Lowering blood sugar. Blueberry fruit is a fruit with a low glycemic index, which is good for blood sugar regulation, particularly for those with diabetes. Consumption of these five fruits every day, and you will feel the positive benefits to the body.
• Prevent cancer. With diligent eating half a cup of blueberry juice every day, its anthocyanin content can prevent cancer.
• Preventing infection in the urinary tract. Such as cranberries, blueberries are also good for preventing bacterial or bladder infection. 
• To lose fat in the abdomen. With polyphenol ingredients found in them, nutritious blueberries reduce excess fat around the stomach and reduce problems in the body's metabolism. Due to the low calorie content, the fruit is good to eat for you who are undergoing a diet program. 
• Treating cellulite. Raw blueberries contains four grams of fiber. Fiber is in it more easily absorbed than water though. 
• Good for the bones. Material containing manganese blueberries good for the bones so powerful in strengthening bones and you will avoid the risk of loss.
• Increase endurance. According to a study, blueberries turned out to contain more antioxidants than other fruits and vegetables. Antioxidants are good for the immune system, by neutralizing the free radicals caused by toxins or cigarette. The antioxidant benefits resulting from pigment-producing blue color in blueberries. 
• Brain stimulation. Diligently eating blueberries can make the brain work more actively and more clever. The study also said that the habit of eating blueberries can improve memory in later life. 
• Good for dry skin. In the realm of beauty, blueberry donate one other important benefits, which smoothes skin texture. The trick is simple, mix two teaspoons of brown sugar and blueberries with three tablespoons of lemon juice. 
• Helped sharpen vision. Consumption of two blueberries every day will avoid yourself from the risk of decreased vision in the eye due to increasing age.