Dan Cantor Fitness
At-Home Trainers TM
Serving South Jersey & Philly Area
At-Home Trainers TM
Serving South Jersey & Philly Area
Articles
11-14-08 “Superfruits”
The following is a short compilation of internet research I’ve done on a category of fruits recently dubbed “Superfruits” many of the fruits listed below have long been used in their native regions as medicinal medicines and have higher levels of phytonutrients and flavinoids than other fruits, these are recent ly discovered categories of nutrients and therefore lack sufficient research to determine RDA standards as for more commonly known micronutrients i.e. the Vitamins and Minerals we normally use for daily diet supplementation.
Many of these fruits are available in Juice form, although as usual, I recommend you enjoy them in their raw wherever possible. Be sure to enjoy all fruits and vegetables, as there are health benefits to all natural whole foods and I don’t intend to devalue any fruits not included on this list.
Acai
The Acai Berry which is commonly pronounced a-sigh-ee, is a rather small, round, and black-looking purple. It resembles a grape or a blueberry, but is yet smaller and darker. This fruit has a large seed and minimum amount of pulp. Acai boasts 10 times the antioxidant benefits of grapes and twice that of blueberries. Açaí has an exceptional content of beneficial fats, including oleic acid, palmitic acid, and linoleic acid, and also contains a high amount of beta-sitosterol.
The Acai Berry which is commonly pronounced a-sigh-ee, is a rather small, round, and black-looking purple. It resembles a grape or a blueberry, but is yet smaller and darker. This fruit has a large seed and minimum amount of pulp. Acai boasts 10 times the antioxidant benefits of grapes and twice that of blueberries. Açaí has an exceptional content of beneficial fats, including oleic acid, palmitic acid, and linoleic acid, and also contains a high amount of beta-sitosterol.
Seabuckthorn
Sea-buckthorn berries are multi-purposed, edible and nutritious, though very acidic and astringent, unpleasant to eat raw, unless 'bletted' (frosted to reduce the astringency) and/or mixed as a juice with sweeter substances such as apple or grape juice.
The fruit of the plant has a high vitamin C content, about 12 times greater than the vitamin C found in oranges, placing sea-buckthorn fruit among the most enriched plant sources of vitamin C. The fruit also contains dense contents of carotenoids, vitamin E, amino acids, dietary minerals, beta-sitosterol and polyphenolic acids.
Sea-buckthorn berries are multi-purposed, edible and nutritious, though very acidic and astringent, unpleasant to eat raw, unless 'bletted' (frosted to reduce the astringency) and/or mixed as a juice with sweeter substances such as apple or grape juice.
The fruit of the plant has a high vitamin C content, about 12 times greater than the vitamin C found in oranges, placing sea-buckthorn fruit among the most enriched plant sources of vitamin C. The fruit also contains dense contents of carotenoids, vitamin E, amino acids, dietary minerals, beta-sitosterol and polyphenolic acids.
Wolfberry
Contain significant percentages of a day's macronutrients needs - carbohydrates, protein, fat and dietary fiber. 68% of the mass of dried wolfberries exists as carbohydrate, 12% as protein, and 10% each as fiber and fat., giving a total caloric value in a 100 gram serving of 370 (kilo) calories, of which 272 come from carbohydrates, and 90 of which come from fat. Also contain many nutrients and phytochemicals including 11 essential and 22 trace dietary minerals, 18 amino acids, 6 essential vitamins, 8 polysaccharides and 6 monosaccharides, 5 unsaturated fatty acids (including the essential fatty acids, linoleic acid and alpha-linolenic acid), beta-sitosterol and other phytosterols, 5 carotenoids (including beta-carotene and zeaxanthin, lutein, lycopene and cryptocanthin), and numerous phenolic pigments (phenols) associated with antioxidant properties.
Contain significant percentages of a day's macronutrients needs - carbohydrates, protein, fat and dietary fiber. 68% of the mass of dried wolfberries exists as carbohydrate, 12% as protein, and 10% each as fiber and fat., giving a total caloric value in a 100 gram serving of 370 (kilo) calories, of which 272 come from carbohydrates, and 90 of which come from fat. Also contain many nutrients and phytochemicals including 11 essential and 22 trace dietary minerals, 18 amino acids, 6 essential vitamins, 8 polysaccharides and 6 monosaccharides, 5 unsaturated fatty acids (including the essential fatty acids, linoleic acid and alpha-linolenic acid), beta-sitosterol and other phytosterols, 5 carotenoids (including beta-carotene and zeaxanthin, lutein, lycopene and cryptocanthin), and numerous phenolic pigments (phenols) associated with antioxidant properties.
Blueberry
Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries. In addition, blueberries contain anthocyanins and phenolics that can also act as antioxidants. Based on data from the USDA Human Nutrition Research Center on Aging (Boston, MA), blueberries are among the fruits with the highest antioxidant activity.
Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries. In addition, blueberries contain anthocyanins and phenolics that can also act as antioxidants. Based on data from the USDA Human Nutrition Research Center on Aging (Boston, MA), blueberries are among the fruits with the highest antioxidant activity.
Cranberry
Cranberries have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that this native American berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.
Cranberries have moderate levels of vitamin C, dietary fiber, and the essential dietary mineral manganese, as well as a balanced profile of other essential micronutrients.
Cranberries have long been valued for their ability to help prevent and treat urinary tract infections. Now, recent studies suggest that this native American berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.
Cranberries have moderate levels of vitamin C, dietary fiber, and the essential dietary mineral manganese, as well as a balanced profile of other essential micronutrients.
Grape
High in Phytonutrients, Grapes have been found to lower LDL oxidation and increase HDL levels in the blood. Another benefit is the reduction of blood cots and they contain resveratrol which not only inhibits production of endothelin-1, but also directly affects heart muscle cells to maintain heart health.
Grape phytochemicals such as resveratrol, a polyphenol antioxidant, have been positively linked to inhibiting cancer, heart disease, degenerative nerve disease, viral infections and mechanisms of Alzheimer's disease.
The reason red grapes are thought to be more beneficial than white grapes is because Anthocyanins tend to be the main polyphenolics in red grapes whereas flavan-3-ols (e.g., catechins) are the more abundant phenolic in white varieties. Total phenolic content, an index of dietary antioxidant strength, is higher in red varieties due almost entirely to anthocyanin density in red grape skin compared to absence of anthocyanins in white grape skin.
Pomegranate
The juice of the pomegranate reduces heart disease risk factors, including LDL oxidation, macrophage oxidative status, and foam cell formation, which are steps in atherosclerosis and cardiovascular disease.
Pomegranate juice has also been shown to reduce systolic blood pressure by inhibiting serum angiotensin-converting enzyme, may inhibit viral infections, and may have antibacterial effects against dental plaque.
Containing polyphenols which inhibit estrogen synthesis, pomegranate seed oil was effective against proliferation of breast cancer cells in-vitro.
Mangosteen
The rind has been found to contain the compounds alpha-mangostin, beta-mangostin, garcinone B, and garcinone E, which are collectively called xanthones.
Laboratory studies suggest xanthones have anti-cancer effects when they are studied in test tubes. Mangosteen has also been found to have anti-inflammatory, antimicrobial, antifungal, and antiseptic properties in test tube studies.
The rind has been found to contain the compounds alpha-mangostin, beta-mangostin, garcinone B, and garcinone E, which are collectively called xanthones.
Laboratory studies suggest xanthones have anti-cancer effects when they are studied in test tubes. Mangosteen has also been found to have anti-inflammatory, antimicrobial, antifungal, and antiseptic properties in test tube studies.
Noni
Contains a large number of Phytonutrients and flavinoids including; lignans, a group of phytoestrogens having biological activities shown by in-vitro experiments. Oligo and polysaccharides (long-chain sugar molecules) that serve a prebiotic function as dietary fiber fermentable by colonic bacteria, yield short chain fatty acids with numerous potential health properties not yet defined by scientific research. Noni also contains phenolic compounds such as rutin and asperulosidic acid, common in several Rubiaceae plants. Scopoletin which may have antibiotic properties. Damnacanthal, a potentially toxic anthraquinone substance, believed to be an inhibitor of HIV viral proteins.
A study in distance runners showed increased endurance capacity following daily intake of Noni juice over three weeks, an effect the authors attributed to increased antioxidant status.
