OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

Why eat local fruits? Here are a few nutritional benefits

Freshness – this means your fruits retain more of their nutrients. They will be more tasty, crisp and delicious.

Fruits that have been shipped from abroad or long distances lose a valuable part of the Vitamins A, B, C and E after been picked. Hence the longer the fruit takes to get to your table the less nutritious they become.

Another positive for buying local fruits is the fruit remains on the tree until it is fully ripened therefore absorbing more of the valuable nutrients from the tree.  The best foods are those that have optimal nutritional value.

Local organic farms do not use chemicals, growth hormones, pesticides and other poisons to insure their crop gets to market. The farmer is concerned with bringing quality, delicious nutritious fruits to its consumers.

APPLES – available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup, chopped or quartered 125g

                  High in fiber 3grams or 12%

                  Sugars 13grams

                  Carbohydrates 17 grams or 6%

  Calories 65

  Vitamin C 10%

*Apple obtains its calories from sugar.

PEARS –available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 small 148g

High in fiber 5 grams or 18%

Sugars 15 grams

Calories 86

Carbohydrate 23 grams or 8%

Vitamin C 10%

*The calories in Pears are from sugar.

GRAPES – available through October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup or 92g

                Sugars 15g

                Carbohydrate 16g or 5%

                Vitamin A 2%

Vitamin C 6%

Fiber 1g or 3%

Calcium 1%

Iron 1%

RASPBERRIES – available through October 31, 2014

NUTRITIONAL FACTS RAW Serving size 1 cup or 123g

Vitamin C 54%

Calcium 3%

Iron 5%

Calories 64

Carbohydrate 15g or 5%

Fiber 8g or 32%

Sugar 5g

Protein 1g

*This delicious little fruit is a good source of Vitamin K, Magnesium and Manganese. However most of the calories come from sugar.

WATERMELON – available through October 31, 2014

NUTRITION FACTS RAW Serving size 1 cup or 154g

Vitamin C 21%

Vitamin A 18%

Iron 2%

Calcium 1%

Carbohydrate 12g or 4%

Sugar 10g

Fiber 1g or 2%

Calories 46

*Watermelon is also a good source of Potassium. However the calories are all from sugar. 

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DELICIOUS FALL FRUITS FOR HEALTHY LIFESTYLE

Fall is a time of changing colors, lighted fire places, fallen leaves, cool nights, northern breezes and hot toddies.  It is the time to enjoy the delicious apples, pears, figs and cranberries that the fall has brought in abundance. These fruits are a excellent start to shifting the body from the warm summer environment to adjusting to the cooler months ahead. 

For a pre-breakfast drink or an afternoon pick me up make yourself a delicious apple and pear juice with the spice of fresh ginger.  How about filling up with a fresh fig protein shake for breakfast? Now that these fruits are in season get the highest nutrients that may lower your cholesterol levels, build up your immune system, increase your vitamin C levels insuring you will be cold free this winter. And did you know that the pectin in apples may increase your heart strength, preventing the development of cardiovascular challenges?  

Cranberries are an excellent kidney cleanser and nourishing food. The very tart berries are high in anti-oxidant, anti-cancer benefits and anti-inflammatory properties of the cranberry.   

APPLES high in vitamin C which is a building block for the immune system.

PEARS along with vitamin C, copper and boron which helps your body to retain calcium pears are high I fiber which will support lowering your blood sugar levels and cholesterol.

CRANBERRIES are excellent cancer fighters, high in antioxidants and anti-inflammatory properties these whole fresh fruits will support many areas of the body including the liver and heart. 

FIGS these fruits are high in fiber, eating high fiber fruits and vegetables may help to regulate the blood sugar, as well as figs will increase your bowel movements. 

For the best healthy lifestyle eat fresh fruits and vegetables that are in season. Purchasing from the local farmers markets will allow for fresher produce in your kitchen.Insuring to receive a more nutritious fruit or vegetable for you and your family.