10 Impressive Health Benefits of Spinach

Spinach health benefits includes, aiding detoxification, supporting weight loss, keeping eye healthy, supporting strong bones, reducing hypertension, promoting good sleep, boosting immunity, promoting youthful health, combating hair loss, curing acne, and enhancing the skin.

What is Spinach?

Ever wonder why Popeye became so strong after he ate his spinach? How did his muscles flex up? How would he save the day as soon as he opened that can and chewed the spinach down? As a kid, we used to love how Popeye became so powerful after eating a vegetable and always wondered what would happen to us if we ate it as well. Curiosity led us to try it for ourselves, and surely, we ended up liking how it tasted.

Although we won’t experience the same effects as Popeye, we will get more nutrition than any other staple food item out there. Spinach is a dark green, leafy vegetable. It has miraculous antioxidant and anticancer properties. It is also rich protein and vitamins that include vitamin A, vitamin C, and vitamin E. There are countless different ways of making spinach into a dish that your family and friends can enjoy. Most westerners use it in salads while in South Asia; an entire dish can be prepared from it.

There are countless other health benefits to Spinach. You can easily find a million recipes for spinach online, thereby adding this food item to your diet because of the following advantages:

10 Impressive Health Benefits of Spinach

1. Spinach Aids Detoxification

The green color of spinach is not just a color, but it contains a special chemical called chlorophyll, which has anti-inflammatory properties and can be used to detoxify the body from any toxins that affect it. You can enjoy spinach not only in food but drinks as well. Mix it with fruits or other vegetables to make a smoothie and enjoy the fresh, healthy drink.

2. Perfect for Weight Loss

If you are looking for a diet that contains less fat and carbohydrates and more nutrients and minerals, spinach is the perfect food item for you. As a bonus, it also contains fat soluble fibers that can help with weight loss through proper digestion, lowering blood sugar and mitigating the effects of overheating. You should consider adding spinach to your daily protein shake as the more the nutrients, the better it is for you.

3. Spinach Keeps Eyes Healthy

Spinach contains two essential chemicals that act as protectors of the eyes from cataracts and other age related problems. These two chemicals are Lutein and Zeaxanthin. Another bonus of eating spinach is that it contains vitamin A that is responsible for keeping the mucus membranes healthy, which helps preserve your eyesight.

4. Strong Bones

Some of what they showed us in the Popeye cartoon was true. Spinach does make our bones stronger because it contains vitamin K. Most of the vitamin K we receive is from the sun but if we add spinach to our diets, we can further strengthen our bones, which makes it the perfect alternative to dairy products if someone is lactose intolerant and cannot consume milk.

5. Reduces Hypertension

Hypertension is another name for a rise in blood pressure. A high blood pressure can cause multiple problems in our body such as kidney failure or a heart attack. It helps reduce the potassium in the in the body and this plays a key role in reducing the risk of hypertension.

6. Spinach Helps You Sleep Better

Spinach is the perfect muscle relaxant. You might notice that when you consume a good amount of spinach, you will feel drowsy and want to sleep, which is due to how it contains high levels of zinc and magnesium that accelerate sleep in our bodies. The effects are like being given a small dose of morphine. Furthermore, magnesium also helps to replenish your body with energy.

7. Provides an Immunity Boost

Spinach is a vital source of vitamin A in the body. It helps in strengthening the immune system of the body and helps in replenishing the white blood cells. You have a lower chance of getting sick if you were to consume spinach regularly.

8. You Can Look Younger

Eating spinach can improve your complexion and your skin situation as well. It is rich in antioxidants that destroy all skin related problems that may cause premature aging in someone. Your body reacts to a million things each day. Some of them can be harmful towards your skin as you begin to look older than what your actual age might be. The antioxidants present in it help revitalize your skin situation and help in destroying any additional aging agents.

9. Combats Hair Loss

Iron deficiency mostly causes hair loss. Most of the populations of the South Asian countries are deficient in iron which causes them to lose hair as they grow old, which happens due to anemia, which is a disease related directly to not having enough iron in the body. It contains the necessary folate and iron. They work simultaneously to produce red blood cells and later on carry oxygen properly to all parts of the body.

10. Cures Acne

Yes, you heard it right. The biggest problem that teenagers and many adults face is acne. There are some ways in which you can get rid of all the red marks on your face. You can even make a mask by grinding spinach and mixing it with a little water. The anti inflammatory properties of the spinach mask work the same as any face wash would. Make a smoothie out of all the vegetables you have available in your house including spinach to detoxify your body of all toxins and help in rejuvenating your skin. Continuous use can produce tremendous results.

Bottom Line

Spinach is extremely healthy to eat. We should put more focus on researching other benefits of vegetables like spinach instead of wasting our time looking for a medicine that might or might not work. Long term use of it can produce amazing results in both body builders as well as people who are facing diseases. Popeye sure knew how to pick the best vegetable because spinach is surely beneficial in making our bodies strong and more durable.

15 Amazing Health Benefits of Whole Grains

Whole Grains health benefits includes lowering cholesterol level, improving digestion, lowering blood pressure, supporting weight loss, burning belly fat, satisfying hunger and regulating blood sugar level. Other benefits includes source of essential calcium, supporting healthy pregnancy, preventing anemia, treating asthma, preventing inflammation, reducing cancer, supporting oral health and keeping liver healthy.

Whole Grains aren’t delicious but have potential to keep health-threatening factors at bay. Nutrients encourage people to incorporate at least 3-6 servings of whole grains topped with honey or your favorite fruit, in a week to reap numerous health benefits.

What are Whole Grains?

Whole grains are the healthy grains that come with natural bran and germ. These grains aren’t processed thus contains plenty of fiber and plant protein. And this is why nutritionists prefer whole grains such as oats, barley, brown rice, whole wheat, corn, quinoa, buckwheat, etc. over refined ones. If you opt for a healthy lifestyle, switch white and refined food items with bran and whole grains is a wise idea.

Nutritional Value of Whole Grains

A single serving of whole grains contains following nutrients.

• Calcium 9%
• Dietary Fiber 55%
• Iron 13%
• Magnesium 19%
• Potassium 9%
• Protein 33%
• Sodium 11%
• Vitamin B-6 15%

15 Amazing Health Benefits of Whole Grains

1. Lowers Cholesterol

Consuming whole grains are said to be effective for people with high cholesterol levels. Nutritionists suggest consuming any grains as they help reduce triglycerides and prevent you from cardiovascular diseases. Moreover, consuming steel-cut oatmeal is potent to lower high cholesterol than an instant variety.

2. Improves Digestion

Enriched with dietary fiber, whole grains are a safe solution to combat various stomach problems such as indigestion. The high fiber content in the grains cannot only regulate bowel movements, but they help alleviate factors associated with diverticulosis where your colon wall develops inflammation, constipation, and pain causing small pouches. Moreover, regular consumption of whole grains promotes the growth of good bacteria in your large intestine.

3. Lowers Blood Pressure

High blood pressure is a primary factor that contributes to heart diseases. Nutritionists recommend incorporating whole grains into your diet as they have potential to lower high blood pressure along with increased numbers of cholesterol, triglycerides, and insulin.

4. Ideal for Weight Loss

Consuming any whole grains helps maintain your body weight. Due to the dietary fiber found in them, whole grains like oatmeal and quinoa can keep you full for longer hours. Also, consuming quinoa daily for breakfast is said to control your appetite throughout the day.

5. Burns Belly Fat

Burning belly fat is surely a difficult task but incorporating oatmeal can do the job for you. Studies have proven that whole grains like oatmeal contributes in healthy fat distribution in your body that result in reduced belly fat. This way you will be less likely to develop risks of chronic diseases like diabetes.

6. Keeps You Full

Nutritionists have favored whole grains over cookies and white bread because they contain fats and bad carbohydrates than refined food items. Consuming whole grains on a daily basis keeps you full and prevents you from over-eating that eventually lead to well-maintained body weight. Moreover, whole grains aid in proper digestion as well.

7. Regulates Blood Sugar Levels

Nutritionists suggest that consuming whole grains can prevent glucose spiking into your bloodstream that helps alleviate the risks of type II diabetes. A recent study also suggests that women who consumed servings of any whole grain twice or thrice a week have 30% less risk of developing diabetes than those – who either don’t consume whole grains or prefer processed foods.

8. A Source of Calcium

You can find an adequate amount of calcium in teff – a common Ethiopian grain. Nutritionists recommend incorporating teff as it is a powerhouse of calcium, protein, and antioxidants. When consumed together, these components will help maintain an energized body.

9. Healthy for Expectant Mothers

During pregnancy, expectant mothers require well-balanced diet to nourish the fetus. Whole grains can be effective in this regard due to the nutrients like niacin, thiamin, vitamin B, and riboflavin found in them. They can become a great source to obtain folate that promotes the growth of red blood cells and prevents a birth defect in infants. When consumed regularly, whole grains can provide 400 mg of folic acid that is essential for expectant mothers.

10. Prevents Anemia

Anemia contributes to various ailments such as sudden fatigue and dizziness. Moreover, iron deficiency in your body results in anemia. That is where whole grains come into the picture; you can incorporate any grains to your diet to get rid of anemia effectively. You can obtain magnesium from whole grains as well that strengthen your bones.

11. Treats Asthma

Asthma and other allergic conditions could become worse if not treated on time. This reason is why nutritionists emphasized on incorporating whole grains like oatmeal, quinoa, oatmeal, etc. to control asthmatic wheezing. However, consulting with your physician in severe condition can save you from further health damages.

12. Anti-inflammatory

You can combat various inflammations in your body with the anti-inflammatory properties found in whole grains. Studies have proven that brown rice and barley can alleviate levels of inflammation in your gut. You can also prevent C-reactive protein levels of inflammation that widely contribute to type II diabetes and cardiovascular problems. Whole grains can also ward off factors that contribute to chronic muscle and joint inflammation.

13. Helps Reduce Cancer Risks

Studies indicate that regular consumption of whole grains can help reduce the risks of specific cancers like pancreatic, breast, colorectal cancers. However, more evidence is required to find whether whole grains are potent enough to impede the development of cancerous cells in your body or not.

14. For Oral Health

Gum diseases can turn into severe oral diseases if go unnoticed for a longer time period. Many studies have associated gum problems with certain inflammations and chronic cardiovascular problems in your body. You can consume whole grains as they contain components that can ward off various factors that contribute to oral problems like swollen or constantly bleeding gum.

15. Keeps Liver Healthy

You should take precautions to maintain your liver health as you take for eyes or other body organs. Nutritionists revealed that healthy liver determines a long life. The liver can ward off daunting factors like chemicals and toxins that may hurt your body.

Moreover, studies have proven that postmenopausal women, who consume at least two servings of whole grains on a daily basis; are less likely fall prey to liver problems as compared to others. The case is similar with senior men. When consumed regularly, whole grains strengthen their internal body relieving various age-related pains and inflammation.

However, it is advised that in case of a severe health condition, consult with your primary care physician and avoid self-medication regardless of your age.

Bottom Line

Whole grains are surely wondrous and can treat various problems including digestion. Thus, incorporate a warm-nutrient-filled whole grain bowl into your diet and embrace a healthy body.

15 Foods That Will Boost Your Blood Levels

Low blood levels can put you at the risk of various health ailments. A balance blood circulatory system and level of blood leads to both physical and mental harmony. And the only way you can ensure you have balance blood levels is if you eat right. You need foods enriched with vitamins and minerals that support the production of red blood cells. Iron is also an essential nutrient that can do the job for you. It is considered as a vital factor that promotes the functioning of cells throughout your body.

A recent study has revealed that you need to consume 8mg of iron on a daily basis to steer clear of iron deficiency and increase your blood levels if you are above 19 years. Also, women are expected to consume more iron enriched foods as they need around 18mg of the nutrient every day. Nutritionists state that if you incorporate foods packed with iron and folic acid, you will less likely be fall prey to lower blood levels.

15 Foods That Will Boost Your Blood Levels

1. Dates

Dates are a delicious food source to give your blood levels a quick boost. These are a powerhouse of nourishing nutrients such as magnesium, potassium; calcium, vitamin A and vitamin B. Dates are highly energetic. Additionally, you can incorporate 2 – 3 date pulp into various smoothie recipes to balance out blood levels in your body. However, refrain from eating them in excess, especially if you are overweight or obese, and consult with your endocrinologist before consuming dates if you have diabetes.

2. Pumpkin Seeds

Pumpkin seeds are a versatile food option. You can sprinkle them on your salads and can munch a handful of the seeds as a snack between meals. Consuming pumpkin seeds will provide plenty of iron, zinc, and omega-3 fatty acids. Nutritionists recommend eating one-fourth cup of the seeds on a daily basis to obtain 8.6mg of iron. You should consume pumpkin seeds raw to reap the maximum benefits.

3. Broccoli

Broccoli could become the simplest food source in this context as it provides 2.7 mg of iron if you consume 100gs of broccoli. It is one of the nourishing foods available on the market that you can incorporate into soups, salads and can even sauté it with a bunch of other vegetables. It contains dietary fiber and fewer calories so you can consume it as many times as you want without giving it a second thought.

4. Potato

One large potato can provide 3.2 mg of iron. There is no denying that potatoes are the most favored food option and beneficial as well when it comes to health issues like blood deficiency. However, you should consume it in healthy ways such as steamed or grilled and avoid deep fried calorie-filled varieties.

5. Spinach

Leafy green vegetables including spinach are your best friend. Nutritionists suggest consuming at least a bowl of salad loaded with spinach in a day to balance blood levels in your body. You will be delighted to find that 100g of spinach contains 4mg of iron. Spinach is an ideal leafy vegetable and you need to make it a part of your regimen to prevent blood-related problems.

6. Beetroot

Beetroots are packed with iron and folate. Both nutrients are vital when it comes to treating blood deficiency. Beets are a highly nourishing food source and contain minimum calories. You should make them a part of your daily diet to maintain your overall health as well.

7. Strawberries

Strawberries aren’t only appetizing but contain numerous health benefits as well. One of which is to boost your blood levels. The fruit is a storehouse of iron and vitamin Cwhich your body needs to absorb iron. A single serving of fresh strawberries can provide 0.4mg of iron. You can consume the whole fruit or incorporate it into smoothies as well. Consuming it in any form will help produce red blood cells effectively.

8. Watermelon

The sweet and refreshing watermelon could become your next choice to increase your blood levels. One cup of fresh watermelon provides 0.4mg of iron which is enough for your daily requirement. However, make sure you consume only organic watermelon to get the benefits you need.

9. Pomegranate

A whole pomegranate is surely a mouth-watering source of getting your iron deficiency fulfilled. You can find 0.3mg of iron in 100g of pomegranate. You should not worry about calorie count and start consuming this mighty fruit immediately. It is also a natural source to obtain other nutrients such as fiber, protein, and calcium.

10. Apples

Apples can treat various health problems including boosting blood levels. One medium-sized apple can provide 0.31mg of iron. The nutrient is also essential to maintain energy levels. Therefore, when you begin your day with an apple, it does not only facilitate iron production but keeps you energetic all day.

11. Kidney Beans

Kidney beans are a versatile food item. It satisfies your taste buds and increases blood levels at the same time. 100g of kidney beans provide 15.7mg of iron which is necessary if you have a serious iron deficiency. These beans contain vitamin C and folate as well. Nutritionists state consuming kidney beans on a regular basis can help strengthen your body as well.

12. Chickpeas

Vegetarians can replace meat options with chickpeas to get maximum iron. It will provide 13mg of iron which boosts blood levels in a short time span. Like other food sources, you can incorporate chickpeas into various salads. You can even find dried chickpeas on the market that work similar to the regular ones.

13. Salmon

You will be pleasantly surprised to learn that seafood like salmon can help increase your blood levels. A single fillet of salmon provides 1.7mg of iron. You can consume salmon twice a week as white meat contains comparatively fewer calories and almost zero fat content.

14. Liver

You can either choose chicken or beef liver to get a whopping amount of iron. A single serving of chicken liver contains 9mg of iron which can increase your hemoglobin steadily. Nutritionists recommend consuming liver twice a week as sources like these contain some amount of calories and cholesterol which aren’t beneficial for your health.

15. Red Meat

With 2.1mg iron, red meat is an excellent source to obtain iron. However, you should consume fat-free meat to maximize the benefits and decrease the risks of health issues that fats may cause. You can prepare various meals using meat. Also, it is suggested to refrain from over-consumption of red meat as everything works best in moderation.

Bottom Line

There could be various reasons that could lead to decreased blood levels. However, you can effectively steer clear of this health complication for the rest of your life by opting for nutritious food items listed above.

11 Amazing Health Benefits of Strawberry

Strawberry health benefits include enhancing cognitive function, treating diabetes, promote heart function, reduces hypertension, help prevent allergies and asthma, improves eyesight, strengthens the immune system, helps prevent cancer, help prevent birth defects, help treat arthritis and gout, and help improve skin quality.

What is Strawberry?

Strawberry is amongst some of the most loved fruits on the planet, possessing a unique tangy sweet taste that draws people to want them.

In terms of nomenclature, Strawberries have different suffixes for every variety, but they all share a common scientific name, which is Fragaria. For instance, Fragaria vesca is the scientific name for wild strawberry; Fragaria orientalis for the Siberian strawberry; and Fragaria ananassa for the garden strawberry. There are approximately 600 varieties of strawberries worldwide.

The history of the strawberry dates back to ancient Rome, but it was the French who first cultivated the strawberry from the woods to the garden during the 17th century. At present, strawberries are cultivated globally for its fruit, but primarily in cooler temperate zones. The fruit features a pleasant aroma, a scarlet color, a juicy texture, and a sweet yet mildly sour taste. Strawberries are consumed in great amounts as fruit and as an ingredient in numerous processed foods such as ice creams, candies, juices, milk shakes, etc. Likewise, strawberries are used in perfumes, lipsticks, and lotions among others.

Contrary to popular belief, the strawberry is not a berry. Nonetheless, the strawberry, just like other fruits, has a wealth of nutrients, vitamins, and minerals.

Nutrition Info of Strawberry (per 100 g)

Energy 32 Calories
Carbohydrates 7.7 g
Protein 0.67 g – 0.1% RDA
Total Fat 0.30 g – 1% RDA
Dietary Fiber 2g – 5% RDA
Folate 24 µg – 6% RDA
Niacin 0.386 mg – 2.5% RDA
Pantothenic acid 0.125 mg – 2.5% RDA
Pyridoxine 0.047 mg – 3.5% RDA
Riboflavin 0.022 mg – 2% RDA
Vitamin A 12 IU – 0.5% RDA
Vitamin C 58.8 mg – 98% RDA
Vitamin E 0.29 mg – 2% RDA
Vitamin K 2.2 µg – 2% RDA
Potassium 153 mg – 3% RDA
Calcium 16 mg – 1.6% RDA
Iron 0.41 mg – 5% RDA
Magnesium 13 mg – 3% RDA
Manganese 0.386 mg – 17% RDA
Zinc 0.14 mg – 1% RDA
Carotene-ß 7 µg
Lutein-zeaxanthin 26 µg

11 Amazing Health Benefits of Strawberry

1. Strawberries Enhance Cognitive Function

Loss of memory and control of muscle activity, which are due to natural aging, are commonly anticipated in senior citizens. However, free radicals can cause premature aging of the brain and nervous system in younger adults. Free radicals, a harmful byproduct of cell metabolism, generate a phenomenon called oxidative stress that deteriorates nerves.

Fortunately, strawberries are rich in vitamin C and phytochemicals that help reinvigorate the nervous system. Moreover, strawberries are also an excellent source of iodine that is beneficial for the proper functioning of the brain and nervous system.

Likewise, potassium, which is also found in modest quantities in strawberries, has been linked to improved cognitive function by encouraging blood flow to the brain.

Recent studies on students suggest that high intake of potassium and fisetin, the flavonol that gives the strawberry its scarlet color, enhances memory and may help prevent Alzheimer’s disease in the long run.

2. Strawberries Benefit Diabetics

Strawberries may be sweet, but this fruit is actually a beneficial treat to diabetic patients. The Strawberry has a low glycemic index and high fiber, which makes it a smart fruit choice.

In 2011, researchers found out how eating 37 strawberries a day can effectively minimize diabetic complications including kidney disease and neuropathy. We know 37 may seem like a massive number, so consume whatever you are comfortable with- every little bit helps.

3. Strawberries Protect the Heart

According to Dr. Aedin Cassidy from the Norwich Medical School in the UK, at least three servings of strawberries per week can preserve heart function and keep your heart healthy.

Likewise, a Harvard study found out that anthocyanins, a group of flavonoids present in strawberries, reduce the risk of heart attacks by 32%.

In addition, the flavonoid quercetin, which is also present in strawberries, possesses anti-inflammatory qualities that help reduce the risk of atherosclerosis.

The significant amounts of polyphenols found in strawberries also reduces the risk of cardiovascular disease by inhibiting platelet formation and reduce blood pressure by means of its anti-inflammatory mechanisms. This makes strawberries a very important fruit for promoting heart health.

4. Strawberries Reduce Hypertension

Strawberries contain significant amounts of potassium and magnesium, both of which are efficient in lowering high blood pressure that is instigated by sodium. Potassium, a vasodilator, reduces high blood pressure as well as the rigidity of blood vessels; hence, allowing uninterrupted distribution of blood all throughout the body. 

5. Strawberry Can Help Prevent Allergies and Asthma

Since strawberries contain quercetin, a flavonoid which make up the fruit’s anti-inflammatory properties, consuming strawberries can help relieve allergy related symptoms such as runny nose, watery eyes, and hives.

Likewise, the incidence of asthma can be greatly reduced with a high intake of vitamin C, which is abundant in strawberry. Strawberries contain bioflavonoids, which have been studied as having beneficial effects on reducing frequency of asthmatic attacks, and their severity.  

6. Strawberry Improve Eyesight

A majority of eye-related problems are brought on by the generation of free radicals. Old age and a deficit of protective nutrients enable free radicals to cause serious damages to the eyes such as degeneration of the optic nerve, increased vulnerability to eye infections, and macular degeneration among others.

Strawberries are abundant in Ellagic acid, flavonoids, and phenolic phytochemicals that help prevent such problems to a large degree. Moreover, strawberries also contain potassium that helps to regulate ocular pressure.

7. Strawberry Strengthen The Immune System

Your immune system is your first line of defense against pathogenic assault and other potentially harmful conditions. Strawberries are an excellent source of vitamin C, a potent antioxidant that neutralizes free radicals and strengthens your immune system’s response against infections such as the common cold.

8. Strawberry Help Prevent Cancer

Free radicals are constantly produced in the body as a byproduct of cellular metabolism. These harmful byproducts are responsible for mutating healthy cells into cancerous cells. A serving of strawberries will do you a world of good.

Strawberries contain vitamin C, anthocyanins, kaempferol, folate, and quercetin to name a few. Together, these flavonoids make up the antioxidant and anticarcinogenic qualities of the strawberry. A daily serving of the fruit can help strengthen your response against oxidation and inhibit tumor growth. Studies apparently suggest that regular intake of strawberries is connected with a drastic reduction in metastasis of cancer cells as well, probably helping to boost treatment being concurrently administered.

9. Strawberries Help Prevent Birth Defects

Adequate folic acid intake is crucial during pregnancy. Strawberries are an excellent source of natural folate, which helps prevent neural tube defects in infants.

Likewise, folate also prevents postpartum depression in new mothers. Postpartum depression, also known as postnatal depression, is a type of mood disorder that occurs after childbirth. Symptoms of PPD include low energy, extreme sadness, irritability, anxiety, and in extreme cases, dementia. Folate prevents the formation of excess homocysteine in the body, which is known to disrupt the production of the happy hormones serotonin, dopamine, and norepinephrine.

10. Help Treat Arthritis and Gout

Free radicals cause degeneration of muscles and tissues, decrease mobility of joints, and accumulation of toxic substances such as uric acid in the body. These phenomena are the primary causes of arthritis and gout.

Nonetheless, strawberries are rich in antioxidants that help treat these conditions. In addition, strawberries have anti-inflammatory properties that help alleviate pain associated with arthritis. 

11. Strawberry Help Improve Skin Quality

Vitamin C, which is abundant in strawberries, inhibits free radical activity that may lead to premature skin aging such as fine lines, dullness, and sagging skin. Strawberries contain Ellagic acid, an antioxidant that promotes collagen production and provides UV protection; hence, keeping skin smooth and supple.

Conclusion

Fruits in general are rich in antioxidants, and strawberries are no exception to this rule. Strawberries, also known as, ‘the queen of fruits’ in Asia, is among the top 10 fruits with the highest antioxidant content. Although the strawberry is a popular flavor or ingredient in a plethora of prepared foods, it is best eaten raw if you wish to make most of its health benefits.

A constant serving of strawberries a day is an effective tool in prevention of numerous ailments including arthritis, hypertension, and influenza to name a few. It is also beneficial in pregnancy and diabetes management. Don’t miss out on all this super fruit has to offer, with delicious taste as a pleasant bonus!