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Benefits of Fruit Consumption
According to extensive research conducted a diet containing abundant fruits and vegetables lowers your risk for many serious disorders, including heart disease and stroke. It indicates that people who consume fruit daily are less likely to develop these problems than those who do not eat fruits. A fruit rich diet also lowers your risk of developing high blood pressure, a condition that over time can seriously damage your cardiovascular system.
Nutritional Facts and Health Benefits of Various Fruits
| Minerals: | Mg |
|---|---|
| Potassium | 195 mg |
| Calcium | 11 mg |
| Phosphorus | 20 mg |
| Magnesium | 9mg |
| Manganese | 0.064 mg |
| Iron | 0.22 mg |
| Sodium | 2 mg |
| Copper | 0.049 mg |
| Zinc | 0.07 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 98 IU |
| Vitamin B1 | 0.031 mg |
| Vitamin B2 | 0.047 mg |
| Niacin | 0.166 mg |
| Folate | 5 mcg |
| Pantothenic Acid | 0.111 mg |
| Vitamin B6 | 0.075mg |
| Vitamin C | 8.4 mg |
| Vitamin E | 0.33 mg |
| Vitamin K | 4 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 422 mg |
| Calcium | 6 mg |
| Phosphorus | 26 mg |
| Magnesium | 32 mg |
| Sodium | 1 mg |
| Iron | 0.31 mg |
| Selenium | 1.2 mg |
| Manganese | 0.319 mg |
| Copper | 0.092 mg |
| Zinc | 0.18 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 761 IU |
| Vitamin B1 ( | 0.037 mg |
| Vitamin B2 | 0.086 mg |
| Niacin | 0.785 mg |
| Folate | 24 mg |
| Pantothenic Acid | 0.0394 mg |
| Vitamin B6 | 0.433 mg |
| Vitamin C | 10.3 mg |
| Vitamin E | 0.12 mg |
| Vitamin K | 0.6 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 320 mg |
| Calcium | 20 mg |
| Phosphorus | 31 mg |
| Magnesium | 29 mg |
| Calcium | 20 mg |
| Sodium | 3 mg |
| Iron | 0.69mg |
| Selenium | 1.1 mg |
| Manganese | |
| Copper | |
| Zinc |
| Vitamins: | Points |
|---|---|
| Vitamin A | 1627 IU |
| Vitamin B1 | 0.094 mg |
| Vitamin B2 | 0.06 mg |
| Niacin | 0.509 mg |
| Folate | 9 mg |
| Pantothenic Acid | 0.632 mg |
| Vitamin B6 | 0.129 mg |
| Vitamin C | 23.2 mg |
| Vitamin E | 0.14 mg |
| Vitamin K | 0.3 mc |
| Minerals: | Mg |
|---|---|
| Potassium | 195 mg |
| Calcium | 11 mg |
| Phosphorus | 20 mg |
| Phosphorus | 20 mg |
| Phosphorus | 20 mg |
| Phosphorus | 20 mg |
| Phosphorus | 20 mg |
| Phosphorus | 20 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 98 IU |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Vitamin B1 (thiamine) | 0.031 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 2220 mg |
| Calcium | 23 mg |
| Phosphorus | 35 mg |
| Magnesium | 19 mg |
| Sodium | 1 mg |
| Iron | 0.59mg |
| Selenium | 0.6 mg |
| Manganese | o.556 mg |
| Copper | o.o69 mg |
| Zinc | 0.2 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 17 IU |
| Vitamin B1 | 0.035 mg |
| Vitamin B2 | 0.032 mg |
| Niacin | 0.556mg |
| Folate | 35 mg |
| Pantothenic Acid | 0.18 mg |
| Vitamin B6 | 0.068 mg |
| Vitamin C | 84.7 mg |
| Vitamin E | 0.42 mg |
| Vitamin K | 3.2 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 237 mg |
| Calcium | 52 mg |
| Phosphorus | 18 mg |
| Magnesium | 13 mg |
| Iron | 0.13 mg |
| Selenium | 0.7 mg |
| Copper | 0.059mg |
| Zinc | 0.09mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 295 IU |
| Vitamin B1 | 0.114 mg |
| Vitamin B2 | 0.052 mg |
| Niacin | 0.369 mg |
| Folate | 39 mg |
| Pantothenic Acid | 0.0328 mg |
| Vitamin B6 | 0.079 mg |
| Vitamin C | 69.7 mg |
| Vitamin E | 0.24 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 288 mg |
| Calcium | 11 mg |
| Phosphorus | 30 mg |
| Magnesium | 11 mg |
| Phosphorus | 20 mg |
| Calcium | 15 mg |
| Sodium | 3 mg |
| Iron | 0.54 mg |
| Selenium | 0.2 mg |
| Manganese | 0.107 mg |
| Copper | 0.192 mg |
| Zinc | 0.11 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 100 IU |
| Vitamin B1 | 0.104 mg |
| Vitamin B2 | 0.106 mg |
| Niacin | 0.284 mg |
| Folate | 3 mg |
| Pantothenic Aciod | 0.076 mg |
| Vitamin B6 | 0.13 mg |
| Vitamin C | 16.3 mg |
| Vitamin E | 0.29 mg |
| Vitamin K | 22 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 975 mg |
| Calcium | 24 mg |
| Phosphorus | 105 mg |
| Magnesium | 58 mg |
| Sodium | 14 mg |
| Iron | 1.11 mg |
| Selenium | 0.8 mg |
| Manganese | 0.285 mg |
| Copper | 0.382 mg |
| Zinc | 1.29 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 293 IU |
| Vitamin c | 20.1 mg |
| Vitamin B1 | 0.135 mg |
| Vitamin B2 | 0.261 mg |
| Niacin | 3.493 mg |
| Folate | 163 mg |
| Pantothenic Acid | 2.792 mg |
| Vitamin B6 | 517 mg |
| Vitamin E | 4.16 mg |
| Vitamin K | 42.2 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 233 mg |
| Calcium | 42 mg |
| Phosphorus | 32 mg |
| Magnesium | 29 mg |
| Sodium | 1 mg |
| Iron | 0.89 mg |
| Selenium | 1 mg |
| Manganese | 0.93 mg |
| Copper | 0.238 mg |
| Zinc | 0.76 mg |
1.68 mg
| Vitamins: | Points |
|---|---|
| Vitamin A | 308 IU |
| Vitamin B1 | 0.029 mg |
| Vitamin B2 | 0.037 mg |
| Niacin | 0.933 mg |
| Folate | 36 mg |
| Pantothenic Acid | 0.397 mg |
| Vitamin B6 | 0.043 mg |
| Vitamin C | 30.2 mg |
| Vitamin E | |
| Vitamin K | 28.5 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 215 mg |
| Calcium | 23 mg |
| Phosphorus | 23 mg |
| Magnesium | 12 mg |
| Sodium | 2 mg |
| Iron | 0.21 mg |
| Selenium | 0.1 mcg |
| Manganese | 0.68 mg |
| Copper | 0.09 mg |
| Zinc | 0.1 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 60 IU |
| Vitamin B1 | 0.019 mg |
| Vitamin B2 ( | 0.017 mg |
| Niacin | 0.235 mg |
| Folate | 17 mcg |
| Pantothenic Acid | 0.126 mg |
| Vitamin B6 | 0.043 mg |
| Vitamin C | 64 mg |
| Vitamin E | 1.01 mg |
| Vitamin K | 27.8 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 114 mg |
| Calcium | 9 mg |
| Phosphorus | 18 mg |
| Magnesium | 9 mg |
| Sodium | 1 mg |
| Iron | 0.41 mg |
| Selenium | 0.1 mg |
| Manganese | 0.497 mg |
| Zinc | 0.24 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 217 IU |
| Vitamin B1 | 0.055 mg |
| Vitamin B2 | 0.061 |
| Niacin | 0.08 mg |
| Folate | 9 mcg |
| Pantothenic Acid | 0.184 mg |
| Vitamin B6 | 0.077 mg |
| Vitamin C | 14.4 mg |
| Vitamin E | 2.29 mg |
| Vitamin K | 28.6 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 666 mg |
| Calcium | 28 mg |
| Phosphorus | 102 mg |
| Magnesium | 34 mg |
| Sodium | 8 mg |
| Iron | 0.85 mg |
| Selenium | 1.4 mg |
| Manganese | 0.336 mg |
| Copper | 0.446 mg |
| Zinc | 0.99 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 81 IU |
| Vitamin B1 | 0.0189 mg |
| Vitamin B2 | 0.149 mg |
| Niacin | 0.826 mg |
| Folate | 107 mcg |
| Pantothenic Acid | 1.063 mg |
| Vitamin B6 | 0.211 mg |
| Vitamin C | 28.mg |
| Vitamin E | 1.69mg |
| Vitamin K | 46.2 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 306 mg |
| Calcium | 18 mg |
| Phosphorus | 29 mg |
| Magnesium | 15 mg |
| Iron | 0.5 mg |
| Zinc | 0.1 mg |
| Manganese | 0.097 mg |
| Copper | 0.083 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 88 IU |
| Vitamin B1 | 0.037 mg |
| Vitamin B2 | 0.046 mg |
| Niacin | 0.213 mg |
| Folate | 6 mcg |
| Pantothenic Acid | 0.275 mg |
| Vitamin C | 9.7 mg |
| Vitamin E | 0.1 mg |
| Vitamin K | 2.9 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 259 mg |
| Calcium | 10 mg |
| Phosphorus | 26 mg |
| Magnesium | 12 mg |
| Sodium | 8 mg |
| Iron | 0.28 mg |
| Manganese | 0.086 mg |
| Copper | 0.094 mg |
| Zinc | 0.17 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 569 IU |
| Vitamin B1 | 0.046 mg |
| Vitamin B2 | 0.043 mg |
| Niacin | 0.688 mg |
| Folate | 8 mcg |
| Pantothenic Acid | 0.223 mg |
| Vitamin B6 | 0.048 mg |
| Vitamin C | 15.7 mg |
| Vitamin E | 0.43mg |
| Vitamin K | 10.6 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 176 mg |
| Calcium | 4 mg |
| Phosphorus | 16 mg |
| Magnesium | 13 mg |
| Sodium | 3 mg |
| Iron | 0.11 mg |
| Selenium | 0.8 mg |
| Manganese | 0.049 mg |
| Copper | 0.181 mg |
| Zinc | 0.16 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 81 IU |
| Vitamin B1 | 0.018 mg |
| Vitamin B2 | 0.021 mg |
| Niacin | 0.484 mg |
| Folate | 16 mcg |
| Pantothenic Acid | 0.516 |
| Vitamin B6 | 0.031 mg |
| Vitamin C | 45.4 mg |
| Vitamin E | 0.2 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 212 mg |
| Phosphorus | 20mg |
| Magnesium | 12 mg |
| Calcium | 16 mg |
| Soddium | 2 mg |
| Iron | 0.3 mg |
| selenium | 0.2 mg |
| Manganese | 0.087 mg |
| Copper | 0.146 mg |
| Zinc | 0.18 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 41IU |
| Vitamin B1 | 0.021 mg |
| Vitamin B2 | 0.045 mg |
| Niacin | 0.279 mg |
| Folate | 12 mcg mg |
| Pantothenic Acid | 0.085 mg |
| Vitamin B6 | 0.05 mg |
| Vitamin C | 7.5 mg |
| Vitamin E | 0.21 mg |
| Vitamin K | 8 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 285 mg |
| Phosphorus | 30 mg |
| Magnesium | 14 mg |
| Calcium | 9 mg |
| Irons | 0.38 mg |
| Selenium | 0.31 mg |
| Manganese | 0.091 mg |
| Copper | 0.102 mg mg |
| Zinc | 0.26 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 489 IU |
| Vitamin B1 | 0.036 mg |
| Vitamin B2 | 0.047 mg |
| Niacin | 1.209 mg |
| Folate | 6 mg |
| Pantothenic Acid | 0.229 mg |
| Vitamin B6 | 0.037 mg |
| Vitamin C | 9.9 mg |
| Vitamin E | 1.09 mg |
| Vitamin K | 3.9 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 360 mg |
| Phosphorus | 7 mg |
| Magnesium | 14 mg |
| Calcium | 34 mg |
| Sodium | 4 mg |
| Iron | 0.14 mg |
| Selenium | 0.8 mg |
| Zinc | 0.1 mg |
| Manganese | 0.015 mg |
| Copper | 0.022 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 1532 IU |
| Vitamin B1 | 0.038 mg mg |
| Vitamin B2 | 0.045 mg |
| Niacin | 0.473 mg |
| Folate | 53 mg |
| Pantothenic Acid | 0.305 mg |
| Vitamin B6 | 0.027 mg |
| Vitamin C | 86.5 mg |
| Vitamin E | 3.6 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 323 mg |
| Calcium | 21 mg |
| Phosphorus | 23 mg |
| Magnesium | 19 mg |
| Sodium | 4 mg |
| Iron | 0.27 mg |
| Selenium | 4 mg |
| Manganese | 0.056 mg |
| Copper | 0.228 mg |
| Zinc | 0.08 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 1584 IU |
| Vitamin B1 | 0.12 mg |
| Vitamin B2 | 0.118 mg |
| Niacin | 1.209 mg |
| Folate | 29 mg |
| Pantothenic Acid | 0.331 mg |
| Vitamin B6 | – 0.227 mg |
| Vitamin C | 57.3 mg |
| Vitamin E | 2.32 mg |
| Vitamin k | 8.7 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 325 mg |
| Calcium | 10 mg |
| Phosphorus | 59 mg |
| Magnesium | 19 mg |
| Sodium | 2 mg |
| Iron | 0.59 mg |
| Selenium | 1.1 mg |
| Manganese | 0.104 mg |
| Copper | 0.281 mg |
| Zinc | 0.13 mg |
| Vitamins: | Points |
|---|---|
| Vitamin B1 | 0.021 IU |
| Vitamin B2 | 0.123mg |
| Niacin | 1.146 mg |
| Folate | 27 mg |
| Vitamin C (thiamine) | 135.8 mg |
| Vitamin E | 0.13 mg |
| Vitamin K | 0.08 mcg |
| Minerals: | Mg |
|---|---|
| Potassium | 688 mg |
| Calcium | 30 mg |
| Phosphorus | 66 mg |
| Magnesium | 36 mg |
| Sodium | 3 mg |
| Iron | 0.43 mg |
| Selenium | 1 mg |
| Manganese | 0.247 mg |
| Copper | 0.38 mg |
| Zinc | 0.38 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 1030 IU |
| Vitamin B1 | 0.111 mg |
| Vitamin B2 | 0.031 mg |
| Niacin | |
| Folate | 81 mcg |
| Pantothenic Acid | 0.744 mg |
| Vitamin B6 | 0.181 mg |
| Vitamin C | 376.7 mg |
| Vitamin E | 1.2 mg |
| Vitamin K | 4.3 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 148 mg |
| Calcium | 22 mg |
| Phosphorus | 9 mg |
| Magnesium | 11 mg |
| Sodium | 1 mg |
| Iron | 0.24 mg |
| Selenium | 1 mg |
| Manganese | 0.082 mg |
| Copper | 0.045mg |
| Zinc | 0.1mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 91 IU |
| Vitamin B1 | 0.038 mg |
| Vitamin B2 | 0.032 mg |
| Niacin | 0.256mg |
| Folate | 4 mcg |
| Pantothenic Acid | 0.192 mg |
| Vitamin B6 | 0.072 mg |
| Vitamin C | 1.3 mg |
| Vitamin E (thiamine) | 0.07 mg |
| Vitamin K | 3 mg |
| Minerals: | Mg |
|---|---|
| Potassium | 320 mg |
| Calcium | 11 mg |
| Phosphorus | 18 mg |
| Magnesium | 18 mg |
| Calcium | 28 mg |
| Iron | 0.21 mg |
| Selenium | 0.7 mg |
| Manganese | 0.028 mg |
| Copper | 0.108mg |
| Zinc | 0.16 mg |
| Vitamins: | Points |
|---|---|
| Vitamin A | 2132 IU |
| Vitamin B1 | 0.083 mg |
| Vitamin B2 | 0.046 mg |
| Niacin | 0.575 mg |
| Folate | 23 mcg |
| Pantothenic Acid | 0.651 mg |
| Vitamin B6 | 0.097 mg |
| Vitamin C | 79.1 mg |
| Vitamin E | 0.3 mg |
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