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The golden fruit

Have you heard that an apple a day keeps the doctor away? Did you know that Red Delicious apples may be one of the healthiest foods on hearth? The nutritional standouts in apples are fiber, flavonoids and fructose.  It provides 5 grams of fiber, more than what you can find in cereals, which helps prevent heart disease and constipation. Flavonoids worldly known for boosting memory are abundant in apples. To get the most of flavonoids be sure to eat the skin of the apple. A flavonoid called phloridzin, which is found only in apples, may help prevent bone loss associated with menopause. Antioxidants present in apples called phenols help protect your skin from UV sunlight and provides them with collagen that keeps the skin healthy (it is said that it also helps cure acne problems). The Fructose in apples gives them their sweetness. Fructose is a simple sugar, but it´s broken down slowly. Combined with all the fiber in apples, this helps keep blood sugar levels stable. Now that you know all of these try to eat at least 3 to 4 apples a day, some of the healthiest people I know do so. I planned to follow their example.

A good hydrator?

The names tell you everything, WATER-melon. If it will come with a nutrition fact label, then it would say that it is 92 percent water and that it comes with 12 grams of carbs per cup to help your body absorb all that water. Plus 173 milligrams of potassium, which works with sodium to keep your body hydrated. It is on of this week amazing fruit facts. Stay in touch for more exiting news.

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Recomended daily allowance from 18 years old and older female (Lactating)

• vitamin A = 1,200 (micro-gram)
• vitamin C = 115 (mg)
• vitamin D = 5* (micro-gram)
• vitamin E = 19 (mg)
• vitamin K = 75* (micro-gram)
• thiamin = 1.4 (mg)
• riboflavin = 1.6 (mg)
• niacin = 17 (mg)
• vitamin B6 = 2.0 (mg)
• foliate = 500 (micro-gram)
• vitamin B12 = 2.8 (micro-gram)
• pantothenic = 7* (mg)
• biotin = 35* (micro-gram)
• choline = 550* (mg)
• calcium = 1,300* (mg)
• chromium = 44* (micro-gram)
• copper = 1,300 (micro-gram)
• fluoride = 3* (mg)
• iodine = 290 (micro-gram)
• iron = 10 (mg)
• magnesium = 360 (mg)
• manganese = 2.6* (mg)
• molybdenum = 50 (micro-gram)
• phosphorus = 1,250 (mg)
• selenium = 70 (micro-gram)
• zinc = 13 (mg)
• potassium = 5.1* (g)
• sodium = 1.5* (g)
• chloride = 2.3* (g) 

What minerals does the body need?

Your body also needs 15 minerals that help regulate cell function and provide structure for cells. Major minerals include calcium, phosphorus and magnesium. In addition, your body needs smaller amounts of chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc, chloride, potassium and sodium. Amounts needed for most of these minerals is quite small and excessive amounts can be toxic to your body.

How much vitamins do I need?

The answer to this question depends upon your age, health and nutritional status. The question of how much of a vitamin is enough is still debated among scientists and health care professionals.
Initially the FDA published MDA's (minimum daily allowances) for vitamins and minerals. These amounts were needed to avoid diseases seen with specific vitamin deficiencies
In the 1980's this was revised to RDA's (recommended daily allowances). Generally the requirements were increased above the MDA's. RDA's took into account that low levels of certain nutrients, although not low enough to cause a deficiency related disease, might nevertheless interfere with optimal health.
Most recently terminology has again changed to "Percent of Daily Values" or "% DV". This is for an assumed 2000 calorie a day diet. DV's are generally much higher than "minimum requirements".