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9 Cards in this Set
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Almond |
Energy: 1 almond: 6 calories 100g: 579 calories 28g: 162 calories Carbohydrates: 21.6 g Protein: 21.2 g Vitamin E: 185% Vitamin B1 (thiamin): 18% Vitamin B2: 85% Vitamin B6: 11% Folate (B9): 13% Calcium: 26% Copper: 50% Iron: 29% Magnesium: 75% Manganese: 109% Phosphorus: 69% Zinc: 32% |
a unit of weight of one sixteenth of a pound avoirdupois (approximately 28 grams). |
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Walnut |
100 grams: 654 calories 28 grams: 183 calories |
Nutrition facts Source: USDA Amount Per: 100 grams Calories: 654 % Daily Value* Total Fat: 65 g: 100% Saturated fat: 6 g: 30% Cholesterol: 0 mg:0% Potassium: 441 mg:12%Total Carbohydrate: 14 g:4% Dietary fiber: 7 g: 28% Sugar: 2.6 g Protein: 15 g:30% Calcium: 9% Iron:16% Vitamin B6:25% Magnesium: 39% Vitamin C: 2% |
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pistachio |
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How long would it take to burn off 15 KCal? |
Walking (3mph) 4 minutesRunning (6mph) 1 minutesBicycling (10mph) 2 minutes |
1mile: a unit of linear measure equal to 1,760 yards (approximately 1.609 kilometres). |
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1 mile: ? km |
1mile: a unit of linear measure equal to 1,760 yards (approximately 1.609 kilometres). |
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pumpkin seeds |
28 grams (g), of shell-free pumpkin seeds has roughly 160 calories
Carbs: 3 g Protein: 8.6 g Fat: 14 g Fiber: 1.7 g Manganese: 56% of the Daily Value (DV) Copper: 42% of the DV Magnesium: 40% of the DV Phosphorus: 28% of the DV Zinc: 20% of the DV Iron: 14% of the DV |
High in antioxidants Pumpkin seeds are rich in antioxidants like flavonoids and phenolic acids. They also contain small amounts of vitamin E and carotenoids. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. For this reason, consuming foods rich in antioxidants can help protect against many diseases. Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.
Linked to a reduced risk of certain cancers Some research suggests that pumpkin seeds may contain plant compounds that could help protect against cancer growth. In fact, a 2012 observational study found that eating pumpkin seeds was associated with a reduced risk of breast cancer in postmenopausal women
Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.
Pumpkin seeds are rich in magnesium. Healthy magnesium levels are important for your blood pressure and blood sugar levels, as well as heart and bone health.
Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol. |
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Grape |
Grapes are high in several important nutrients. Just 1 cup (151 grams) of red or green grapes provides: Calories: 104 Carbs: 27 grams Protein: 1 gram Fat: 0.2 grams Fiber: 1.4 grams Copper: 21% of the daily value (DV) Vitamin K: 18% of the DV Thiamine (vitamin B1): 9% of the DV Riboflavin (vitamin B2): 8% of the DV Vitamin B6: 8% of the DV Potassium: 6% of the DV Vitamin C: 5% of the DV Manganese: 5% of the DV Vitamin E: 2% of the DV |
As you can see, grapes are a rich source of copper and vitamin K. Copper is an essential mineral involved in energy production, while vitamin K is vital for blood clotting and healthy bones. Grapes also provide good amounts of B vitamins like thiamine, riboflavin, and B6. Both thiamine and riboflavin are needed for growth and development, while B6 is mainly required for protein metabolism SUMMARY Grapes contain many important vitamins and minerals, including copper and vitamins B and K.2.
May aid heart health Grapes may boost heart health in several ways.May help lower blood pressureOne cup (151 grams) of grapes contains 6% of the DV for potassium. This mineral is necessary for maintaining healthy blood pressure levels.
Evidence shows that potassium helps lower blood pressure primarily by helping dilate your arteries and veins. It may also help excrete sodium and prevent the narrowing of arteries and veins that would otherwise increase blood pressure.
However, a review of 32 studies determined that potassium intakes that are both too low and too high may lead to high blood pressure.
Researchers advised sticking to the current daily intake recommendation of 4.7 grams.
3. May help reduce cholesterol
Compounds found in grapes may help protect against high cholesterol levels by decreasing cholesterol absorption.
In an 8-week study in 69 people with high cholesterol, eating 3 cups (500 grams) of red grapes per day helped lower total and LDL (bad) cholesterol levels. However, white grapes didn’t have the same effect.
Additionally, diets high in resveratrol — an antioxidant in grapes — such as the Mediterranean diet have been shown to decrease cholesterol levels.
SUMMARY
Compounds in grapes may protect against heart disease by lowering blood pressure and cholesterol levels.
3. High in antioxidants
Antioxidants are compounds that help repair the damage to your cells caused by free radicals — harmful molecules that cause oxidative stress.
Oxidative stress is associated with several chronic health conditions, including diabetes, cancer, and heart disease. Grapes are rich in several powerful antioxidants. The highest concentration of antioxidants is found in the skin and seeds. However, multiple factors may affect their concentration, including grape variety, maturity, post-harvest storage, and environmental factors. Interestingly enough, these beneficial compounds remain present even after fermentation, which is why wine is also an antioxidant source.Some grape varieties contain a higher content of anthocyanins, a class of flavonoids that give these fruits orange, red, blue, pink, and purple colors.
Human and animal studies indicate that anthocyanins may help prevent or treat brain and heart diseases. Other important antioxidants in this fruit are resveratrol and quercetin, which may protect against heart disease, high blood sugar levels, and cancer. Grapes also contain vitamin C, beta carotene, lutein, and ellagic acid, which are also powerful antioxidants
5. May protect against diabetes and lower blood sugar levelsGrapes contain 23 grams of sugar per cup (151 grams), which may make you wonder if they’re a good choice for people with diabetes.If you take a look at their glycemic index (GI) rating — a measure of how quickly a food raises your blood sugar — you’ll see that it ranges from 49–59, depending on grape variety.Similarly, the definition of low GI is variable depending on the source — some people consider under 55 as low, while others consider under 50 as low .This means that grapes’ GI score may range from low to medium, in which case they may raise your blood sugar levels at a slow or moderate pace but won’t necessarily spike it.However, keep in mind that eating too much of a low GI food will have the same effect on blood sugars as eating a high GI food. So, it’s best to eat grapes in moderation.In addition, compounds found in grapes may help improve markers of insulin response.In a review of 29 studies in 1,297 adults, grapes and grape supplements significantly decreased what’s called homeostatic model assessment of insulin resistance (HOMA-IR), a measure of insulin resistance.In particular, the compound resveratrol may improve your body’s ability to use insulin by decreasing insulin resistance increasing insulin sensitivityprotecting your pancreas’s beta cells, which produce insulin improving insulin productionincreasing the number of glucose receptors on cell membranes Managing your blood sugar levels over time is important for reducing your diabetes risk and preventing diabetes-related complications.SUMMARYThough grapes are high in sugar, their low to moderate GI makes them fairly safe to eat in moderation if you have diabetes. Additionally, compounds in grapes may protect against high blood sugar.6. May benefit eye healthPlant compounds in grapes may protect against common eye diseases.For instance, in a study in mice, those fed grapes showed fewer signs of damage to the retina and had better retina function than mice not given the fruit .Additionally, in a test-tube study, resveratrol was found to protect retina cells in the human eye from ultraviolet A (UVA) light. This may lower your risk of age-related macular degeneration (AMD), a common eye disease .According to one review, resveratrol may also safeguard against glaucoma, cataracts, and diabetic eye disease.Plus, grapes contain the antioxidants lutein and zeaxanthin, which have been shown to help maintain eye health, improve visual performance, and prevent common age-related eye diseases.SUMMARYGrapes contain several compounds — such as resveratrol, lutein, and zeaxanthin — that may help prevent common eye diseases.
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Oranges |
Here’s the nutritional breakdown for 1 orange (140 grams):Calories: 66 Water: 86% by weight Protein: 1.3 grams Carbs: 14.8 grams Sugar: 12 grams Fiber: 2.8 grams Fat: 0.2 grams Vitamin C: 92% of the Daily Value (DV) Folate: 9% of the DV Calcium: 5% of the DVPotassium: 5% of the DV |
Many types of oranges are high in fiber and beneficial vitamins, like vitamin C. They also contain antioxidants which can have various health benefits, including supporting immune function. If you’re a fan of citrus fruits, you’ve probably enjoyed your fair share of oranges. Citrus sinensis, or the sweet orange, is the type people typically enjoy fresh and in juice form. Sweet orange trees originated in China thousands of years ago and are now grown in many areas around the world, including the United States, Mexico, and Spain. Oranges are a treasure trove of nutrients and protective plant compounds, including vitamins, minerals, and antioxidants. Studies show that consuming oranges regularly may benefit your health in several ways. |
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Raisins |
Nutrition Facts Serving Size100 g
Nutrition summary: Calories: 299 Fat: 0.46g Carbs: 79.18g Protein: 3.07g There are 299 calories in 100 grams of Raisins.
Calorie breakdown: 1% fat, 95% carbs, 4% protein.
Calories: 299 % Daily Values* Total Fat: 0.46g: 1% Cholesterol: 0 mg: 0% Sodium: 11mg: 0% Total Carbohydrate: 79.18g: 29% Dietary Fiber: 3.7g: 13% Sugars: 59.19g Protein: 3.07g Vitamin D- Calcium: 50mg: 4% Iron: 1.88mg: 10% Potassium: 749mg: 16% Vitamin C: 2.3mg: 3% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Raisins, sultanas and currants are different types of dried grapes that are rich in fiber, potassium and antioxidants. Raisins are made from a range of grape varieties. They are dried naturally and are usually the largest of the three. Sultanas are made from seedless green grapes. |
