General‎ > ‎

Phytonutrients.

posted Jan 21, 2015, 1:03 AM by ranmini@charliesresearch.com   [ updated Dec 2, 2015, 6:14 PM by Upali Salpadoru ]
Healthy Nutrients from Plants


Abbreviations and comments;


++ Increases Aids   -- Decreases, Inhibits

Symbol

Name

Function

Ao

Anti-oxidant

Free radicals are formed during normal metabolic activities inside a cell. They can cause irreparable damage to cells when present in excess. Anti-oxidants can de nature these.

F

Fibre

Helps bowel movement

Ch

Cholesterol

Cholesterol is an essential protein. The body makes 75%, HDL,and LDL carry these in blood. LDL may cause plaque that could block the arteries. Levels less than 40 mg/dL can cause Heart attacks.

Fl

Flavonol

Prevents free radical damage.

Fo

Folic acid. (Vit. B9, )

Essential for the formation of blood, Rapid cell division during pregnancy. Breaks down ‘hymocystein’.      .


Chemical symbols are used for elements;

Ca- Calcium, I- Iodine, Fe- Iron. K – Potassium, Mg- Magnesium, P- Phosporus, S- Sulphur,

The only important nutrient that cannot be obtained from plant sources is Vitamin B12, This has to be supplemented in the case of vegans.

FRUITS

NAME

 

 

 

 

 

 

E

N

E

R

G

Y

 

K cal

FAT

P

R

O

T

E

I

N

S

VITAMINS

C

H

O

L

E

S

T

E

R

O

L

 O

T

H

E

R

S

REMARKS

 

 

 

 

 

Sat.

Un

sat.

APPLES

45

0.1/g

0

0.1g

A, B9,C,

0

Niacin ,Fib.

P,K, Mg,

Seeds are poisonous

Should not be peeled

Prevents lung cancer.

APRICOTS

72

trace

0

0.8g

A,B9, C,

0

Niacin,P,K,

 

AVACADO

190

1.0g

14g

2.0g

A,,B9,C,E,

0

P,K,Mg,

--Artherosclerosis.

BANANA

100

0.2g

trace

1.0g

A,B6, B9,C,

0

K,Serotonin Dopamine,

 

BLACK BERRY

25

0

0

0.5g

C, B9,E,

0

Fib, Salicylate, P,

 

BLUE BERRY

50

0

0.2

0.7g

A,B9, C,

0

Niacin, Ao,

--Cpillary damage associated with diabetes.

CHERRY

90

0.2g

0.2g

15g

A,B9,

0

P, K,

 

CURRENTS

60

0

0

1.0g

A,C,

0

Ca,P,K,

 

DATES

250

0

trace

1.5g

A,

0

P,K,Niacin

 

GRAPES

70

 

trace

0.5g

A,

0

K, Ao,

 

GRAPE FRUIT

30

 

 

0.5g

A,B9,C,

0

P,Fe,

 

GUAVA

50

 

0.3g

1.0g

A, B9, C

0

K,

 

KIWI FRUIT

55

trace

trace

0

A,B9, C

0

K,P,

-- Cancer

MANGOS

70

 

 

0.5g

A,B9,C,

0

K,

 

MELONS

40

 

 

0.5g

A,C,

0

P,K,

 

NECTARINE

40

 

 

0.5g

A,

 

K,

 

OLIVES

60

 

5.0g

0.5g

A,

0

 

 

ORANGES

90

 

 

1.0g

A,B9,C,

0

K

 

PAPAYA

40

 

 

0.5g

A,C,

0

K, Ca,

--Cancer

 Converts hymosystein.

PASSION FRUIT

60

 

 

 

A,C,

0

K

 

PEACHES

40

 

 

 

A,C,

0

K,Mg,P,

 

PEARS

60

 

 

 

A

0

Ca,

 

PARSIMONS

120

 

 

 

C

 

 

 

PINEAPPLE

60

 

 

 

A, B9, C

0

K,P,Ca, Bromalain

++ Digestion

PLUMS

35

 

 

1.0g

A,

0

Ao, K,

 

POMEGRANATES

75

 

 

0.8g

B9,

0

K,

 

STRAW BERRY

25

 

 

0.5g

A, B, C

0

K,P,

 

 

 

 

 

 

 

 

 

 

 ADDITIVES

 

Calories

/100g.

Fat

Vitamins

Others

 

Chilli

20

Nil

C, ,

K,

Excess is unsuitable

Garlic

90

Nil

 

F, K, S,

--Arterosclerosis

Lemon

5

Nil

C,

 

Acidic

-- Cholesterol

Olive oil

(Virgin)

100

Unsat. fat

 

Fl,

Anti blood clotting.

Reduces breast cancer

Turmeric

15

Nil

 

 

++digesive enzymes

Parsley

30

Nil

C,

Ao,

Diuretic

 Nuts

 

Calories

/100g.

Fat

Vitamins

Others

 

Almonds

600

40

 

Prot- 32g/cup

 

Walnut

650

60

E,

Omega 3,

F, Selenium,

--bad cholesterol

Pea nuts

(ground nut)

600

45

 

Prot-36g/cup

K

-         -atherosclerosis

-         - cancer

Cashew

600

40

 

Prot-20g/cup

-          

Hazel nuts

660

60

 

 

-          

Pistachios

600

45

 

 

-          

LIQUIDS

 

Calories

/100g.

Fat

Vitamins

Others

 

Apple juice

45

 

 

 

 

Tea

Nil

Nil

 

Ao, --Ch,

== intestinal cancer and teeth decay. -- heart ailments.

Cocoa

510

 

 

F

 

Coffee

5

 

 

K, caffeine

Stimulant – Parkinson

Red wine

(2 glasses)

70

 

 

K, Fe, Fl,

++good HDL,

Soy milk

50

1.4

 

Ca,K,P.

 

Cerials

 

Calories

/100g.

Fat

Vitamins

Others

 

Barley

300

 

E

F,K,Fo, Mg,

-- heart disease

Chick peas

120

 

 

Protein

F,Fo

-- cholesterol

Whole Wheat

215

 

 

F,

 

Lentils

25

 

 

F, prot- 15g/cup

--fractures

Oats

400

 

E

Mg,Zn, F,

 

Soya been

140

Unsat. fat

 

Prot-14/cup,

F,K, --Ch,

 

Sesame seeds

600

Unsat. fat

 

Mg, Ca,Ao,

 

Vegetables

Plant

 

Nutrients

Remarks

 

Calories

/100g.

Fat

Vitamins

Others

 

Asperagus

10

 

E,

F,

 

Aubergine

15

If fried

B9,

K

 

Beet root

 

 

 

NO3--

-- blood pressure

Broccoli,brussel sprout, cabbage

25

 

C, B

Fo,

--Idine absorption.

Celery

5

 

 

F,K,Fl,

Reduces blood pressure

Carrot

35

 

A,

 

--lung cancer

Cassava

60

 

 

 

Allow steam to escape when boiling.

Okra

20

 

B6, F,

 

++ bowel movement

Onion

35

 

 

F,K, Fl,

Partial cure for arthritis.

-- stomach cancer

Leeks

20

 

 

F, S,

-- heart disease

Lettuce

15

 

K, B,

K Fl. Fo,

- - fractures,

Mushroom

40

 

B

F.Fo,

++immunity

Potato

65

Low fat

C,

Fe.

++healthy gut bacteria

++blood sugar

(Avoid green coloured)

Pumpkin

(butter nut)

30

 

C, A,

F, K, carotene

Smokers ++ Cancer

Rhubarb

20

 

C.

Oxalic acid

++ kidney stones

Sweet potatoes

(orange)

80

 

E,

F, Carotene

++Fe absorption

Spinach

25

 

C, E,

Ca,

++vision

Sweet corn

110

 

B

F, Fo, Ao,

++Vision

Tomato

15

 

C , E,

Ao,

-- prostrate cancer

Reference http://www.rain-tree.com/graviola.htm

Comments