Nutritional Value – NutritionUstad

Sauna – Benefits and Contraindications Is it good to go after training?

Alana Tinline — Fri, 10 Sep 2021 13:07:29 +0000

Going to the sauna is a method that most people usually consider. The reason: is the idea that going to the sauna after training is good for improving skin health, reducing stress, and muscle recovery times.

While its results should not be exaggerated, research claims that going to the sauna is suitable for relieving anxiety and enhancing muscle recovery processes.

Going to the sauna after training with high-performance athletes was positive. Studies have shown benefits such as a significant improvement in nutritional fluids to muscle tissue and decreased blood cortisol levels. (1,2,6)

To say yes or no to the sauna and determine the real benefits and contraindications in this article, we tour the scientific evidence to date.

What is the sauna, and how does it work?

The sauna is a steam bath in a delimited area at high temperatures. The word sauna can be used in both feminine and masculine; depending on the relative humidity inside the enclosure, it can be humid or dry.

The best-known types of saunas are Finnish; these are simple structures made of wood with rock systems that are electrically heated. The water is drained to keep the environment dry, and the maximum temperature is 90 degrees.

Other types of saunas, such as Turkish and Finnish, reach lower temperatures (55 ° C) but with a humidity of up to 100%. They are usually airtight rooms where these conditions are maintained.

The benefits are very similar to those of the Finnish sauna, although with fewer production requirements. It is essential to know that the ventilation system must change the air about three times every 8 hours in a good sauna. (6)

Sauna benefits

The benefits of the sauna are several. They improve muscle recovery times and improve the levels of hormones related to stress. Here are seven gifts of the sauna:

Reduce the stress hormone cortisol

One of the benefits of the sauna is to improve the levels of hormones related to well-being. Its regular use is associated with better serotonin levels. As well as a decrease in the stress hormone cortisol (1).

Improve your mood

Intense exposure to heat in a short period activates a particular area of the brain: the hypothalamus. (6) The benefit: improved mood. Going to the sauna can be used as a treatment to reduce symptoms of mild anxiety and depression.

Improve blood circulation

While during the sauna, the diameter of the blood vessels increases, and the pressure can drop. Frequent changes in body temperature provoke a positive reaction in the blood circulation. In the long term, it can improve the circulatory system. (6)

Reduce skin blemishes

Sweating, dilation, and subsequent compression of the pores after the temperature contrast with a cold shower effectively reduce oily skin and skin imperfections. This is perhaps one of the best-known sauna benefits. In addition, the same effect applies to the hair, so another of the benefits of the sauna is the improvement of the health of the hair.

Reduce muscle recovery times

One of the most controversial sauna benefits is the improvement in muscle fiber repair times. Although the articles published are controversial, most have confirmed positive effects on high-performance athletes. (1,2,6)

Increase oxygen transport to hair follicles

After training, going to the sauna can increase cellular oxygen transport to the hair tissues. Research showed significant oxygenation improvements after sauna sessions of about 15 minutes. (6) So, it is a promising method to prevent hair loss.

Sauna contraindications

While the sauna is considered relatively safe, one tends to think it has no contraindications. It is essential to take certain precautions.

Going to the sauna can cause severe problems in people with a deteriorated cardiovascular system, just as it is essential not to have skin infections. Mild yeast infections are common in those who go to the sauna regularly.

In addition, it is not advisable to go to the sauna after swimming since the pressure is usually low. This can lead to more significant side effects, and one of its contraindications is that it can cause dizziness and even fainting.

Going to the sauna after using recreational drugs can be fatal. And although it may seem strange, it is a relatively common fact. Six thousand one hundred seventy-five cases of sudden deaths have been registered due to the combined use of the sauna with alcohol. (3)

If you want to get the benefits of the sauna without finishing in a hospital, forget about alcohol and other drugs. The contraindications of the sauna are:

People with heart disorders
Take blood pressure medicine
Pregnant women (first three months of gestation)
Have varicose veins
Tumors or people undergoing cancer treatments
Hepatitis or inflammatory diseases
To have a fever
Fungus or skin infections
Drink alcohol
People with uncontrolled diabetes
After sports that lower blood pressure (swimming, HIIT, CrossFit)

What should I do before going to the sauna? – Advice

Before going to the sauna, the ideal is to have a series of precautions. Not only to increase its benefits but to reduce possible side effects and contraindications. Here are five tips to keep in mind before going to the sauna:

Drink 2 or 3 glasses of water

Staying hydrated is essential before being exposed to high temperatures. Isotonic or electrolyte drinks are a good idea before going to the sauna. The possible side effects of dehydration can be counteracted with drinking water or hydrating drinks.

Avoid alcohol

Alcohol increases dehydration. Before going to the sauna, forget about drinking alcohol; even a couple of drinks can cause dizziness and fainting. Drinking alcohol is one of the central sauna contraindications.

Don’t overeat

Going to the sauna after eating large amounts of food is not recommended. The body will be trying to process the food and, at the same time dealing with the temperature shock—the result: digestion problems and severe dizziness.

Please don’t overdo it over time.

15 or 20 minutes of sauna is enough. A more extended amount of time will not bring more significant health benefits. The benefits of the sauna in muscle recovery have been proven only after short time sessions. (2)

Don’t go with colds or minor infections

Being sick, the defenses are down. However, one of the benefits of the sauna is to stimulate the blood supply to the different parts of the body. Intense temperature changes will only complicate your immune system.

Can going sauna eliminate toxins?

This is one of the benefits of the sauna that has generated the most controversy in the scientific community. The elimination of toxins by sweating is a statement that has existed for millennia.

According to research (2), heavy sweating causes dehydration, but it is not always connected with eliminating toxins. The reason: toxins that are not soluble in water will not leave the body.

Therefore, it cannot be generalized that this is one of the benefits of the sauna in all cases. Eliminate toxins by going to the sauna depends on the type of toxins.

Differences with the contrast shower

The contrast shower is a method that consists of alternating the temperature of the water between hot and cold. Studies suggest that a 6-minute contrast shower can shorten muscle repair times in high-performance athletes.

As well as some investigations (7) affirm that taking cold showers can be beneficial for strengthening the immune system and reducing the incidence of SARS.

The benefits of taking a contrast shower are similar to those of the sauna: stimulation of hair follicles (hair grows better and falls less), cleansing of the skin, and mental and muscular relaxation. (7.8)

The procedure should be done at least 3-4 times a week, if possible after a training session, to reap the benefits of a contrast shower.

ABSTRACT

After training, I go to the sauna to improve muscle recovery processes and clean impurities from the skin.

The benefits of the sauna have been proven after sessions of about 15-20 minutes. Exaggerating over time can lead to pressure drops, even fainting.

Another benefit of the sauna is that it contributes to a better feeling of general well-being and reduces the levels of the stress hormone cortisol.

The contraindications of the sauna are the use of alcohol, recreational drugs, heart disorders, varicose veins, skin infections, and colds, among others.

If you decide to go after training, drink 2 or 3 glasses of water and not overeat.

Nutritional value of egg – (100 g) Carbohydrates, proteins and fats

Alana Tinline — Mon, 06 Sep 2021 15:26:15 +0000

Egg components

Whether the egg is a healthy food or not is still controversial in the scientific community. However, with new technologies, it has been possible to determine the nutritional value of the egg with precision.

Next, it is intended to detail the components of the egg from the macronutrients accurately: carbohydrates, proteins and fats; even the micro: vitamins and minerals.

Nutritional information of 100 g of egg

The nutritional value of eggs can vary depending on the diet of the hens: The following nutritional table of 100 g of eggs was extracted from the USDA database. This base determines the composition of food through precise physicochemical analysis of a food sample, let’s see the detail:

Water	g	2.8
Energy	kcal	592
Protein	g	48
Total fat	g	44
Carbohydrates	g	1.1
Fibta	g	0
Total sugars	g	0.6
Minerals
Football	mg	244
Iron	mg	7.2
Magnesium	mg	34
Phosphoto	mg	629
Potassium	mg	540
Sodium	mg	476
Zinc	mg	3.2
Vitamins
C vitamin	mg	0
Thiamine	mg	0.2
Riboflavin	mg	2
Niacin	mg	0.3
C vitamin	mg	0.5
Folate	µg	119
Vitamin B12	µg	3
Vitamin A	µg	301
Vitamin E	mg	3.9
Vitamin D	µg	8.3
Vitamina K	µg	1.2
Lipids
Fatty acids	g	15.1
Monunsaturated	g	16.7
Polyunsaturated	g	8.3
Trans fat	g	0.3
Cholesterol	mg	1630

Table of nutritional value of the egg 100 g. Source

Does the egg provide carbohydrates?

The answer to whether the egg provides carbohydrates is yes. Contrary to what many people may think, in 100 g of eggs, there are 1.1 g of carbohydrates.

While it is a minimal number, and it doesn’t make a big difference in the total amount of carbohydrates, it must be considered when calculating net carbs.

Egg protein: Ovalbumin

Egg protein is called albumin or ovalbumin; it is a high-quality protein. This is explained because it is practically fully assimilated and has an excellent amino acid profile.

100 g of eggs provide 48 grams of protein, almost half the daily protein needed. To get an idea, the WHO recommends about 1.5 protein per kilo of body weight, approximately 105 g for a 70 kg man.

And the most controversial: Egg fats.

As can be seen from the nutritional value table, almost half of the macronutrients in eggs are fat, mainly found in the yolk. Egg fats are in a higher proportion of monounsaturated and polyunsaturated, a fat related to improving the cardiovascular system.

The downside of egg fats is that it provides about 0.3 of trans fats. According to the WHO, this type of fat consumption should be limited to a maximum of 2% of total fat, the equivalent of 2g. However, egg consumption is not a problem if there is no other contribution of trans fats in the diet.

Egg and cholesterol

Current studies claim eating three eggs a day does not have a significant impact on total cholesterol levels. On the contrary, an external contribution of cholesterol appears to be beneficial in decreasing the body’s natural production (1).

Although 30% of the people who participated in certain studies to solve this dilemma; showed an increase in their cholesterol levels when eating eggs, this increase was insignificant (2), (3). They claim that the contribution of cholesterol from eating a large number of eggs increases good cholesterol levels (HDL).

RELATED: Is Eating A Lot Of Eggs Bad For Fatty Liver?

Ice Cream – Nutritional value. Carbohydrates, proteins and fats (in 100 g)

Alana Tinline — Mon, 06 Sep 2021 14:35:54 +0000

The components of ice cream

Traditional ice cream is not a food that stands out for its nutritional value. It is a food high in calories and fat, so in excess, it leads to weight gain.

In addition, the main components of ice cream are simple carbohydrates; in other words: sugar.

These carbohydrates should be limited if you do not want to gain weight. According to international organizations such as FAO or WHO, you should not eat more than 10% of your calories.

Read on to find out the macros that makeup ice cream: carbohydrates, proteins, fats, and other essential nutrients.

What is the nutritional value of ice cream (100 g)

Here are tables of the nutritional value of creamy ice cream according to the USDA database:

Water	g	61.0
Energy	kcal	207.0
Protein	g	3.5
Total fat	g	11.0
Carbohydrates	g	23.6
Fiber	g	0.7
Sugars	g	21.2
Minerals
Football	mg	128.0
Iron	mg	0.1
Magnesium	mg	14.0
Match	mg	105.0
Potassium	mg	199.0
Sodium	mg	80.0
Zinc	mg	0.7
Vitamins
C vitamin	mg	0.6
Thiamine	mg	0.0
Riboflavin	mg	0.2
Niacin	mg	0.1
Vitamin B6	mg	0.0
Folate	µg	5.0
Vitamin B12	µg	0.4
Vitamin A	µg	118.0
Vitamin E	mg	0.3
Vitamin D	IU	8.0
Vitamin K	µg	0.3
Cholesterol	mg	44.0

Table of the nutritional value of traditional cream ice cream. Source

Carbs from ice cream

As shown in the table, 100 g of ice cream provides 24 g of carbohydrates, something excessive if this is a frequent food in the diet. In addition, almost all of them are sugars and practically do not provide good carbohydrates like vegetable fiber. This type of food is not recommended in diets to lose weight or for people with a tendency to diabetes.

Ice cream proteins

100 g of traditional cream ice cream provides only 3.5 g of protein, fundamentally of the dairy type. This figure can vary in other kinds of ice cream, such as natural fruit ice creams or fitness ice creams. However, including this food to supply the recommended amount of protein is not recommended in terms of nutrition.

Ice cream fats

The fat content of traditional ice cream is high. They are mainly long-branched chain saturated fats from heavy cream. WHO recommends that a maximum of 10% of calories come from saturated fat of this type. (3) The good news is that there are ice creams based on coconut oil or even ice cream with low lipid content today. If the objective is to reduce the number of calories and improve their quality, this type of food should be weighed

Banana nutritional value – Carbohydrates, proteins and fats (100 g)

Alana Tinline — Mon, 06 Sep 2021 14:34:48 +0000

We all know that banana is a food rich in potassium. However, it is not the only one of the banana nutrients that stands out.

Banana is rich in vitamins, minerals, and other essential components for optimal health.

Read on to find out which are the most critical banana nutrients. What is your carbohydrate, protein, and fat content?

Banana – nutritional value

Although it may be surprising, the nutritional value of bananas stands out in their vitamin C content. One unit has enough to cover 30% of what you need per day.

In addition, banana has a high content of antioxidant nutrients such as catechin, dopamine, and carotenes.

Both catechins and carotenes are capable of successfully fighting against free radical oxidation.

As for the detail of the macroelements that make up the nutritional value of bananas: carbohydrates, proteins and fats, it is the carbohydrates in the highest proportion.

Banana nutritional information (100 g)

The following table of the nutritional value of bananas was extracted from the USDA database; the values are set based on an average through an analysis of this food.

Nutritional value of 100 grams of banana:

Water	g	74.9
Energy	kcal	89.0
Protein	g	1.1
Total fat	g	0.3
Ashes	g	0.8
Carbohydrates	g	22.8
Fiber	g	2.6
Sugars	g	12.2
Sucrosa	g	2.4
Glucose	g	5.0
Fructose	g	4.9
Lactose	g	0.0
Maltose	g	0.0
Galactose	g	0.0
Starch	g	5.4
Minerals
Football	mg	5.0
Iron	mg	0.3
Magnesium	mg	27.0
Match	mg	22.0
Potassium	mg	358.0
Sodium	mg	1.0
Zinc	mg	0.2
Copper	mg	0.1
Manganese	mg	0.3
Selenium	µg	1.0
Fluor	µg	2.2
Vitamins
C vitamin	mg	8.7
Thiamine	mg	0.0
Riboflavin	mg	0.1
Niacin	mg	0.7
Pantothetic acid	mg	0.3
Vitamin B6	mg	0.4
Folate	µg	20.0
Betaine	mg	0.1
Vitaina B12	µg	0.0
Vitamin A, RAE	µg	3.0
Carotenes	µg	50.0
Carotene, alpha	µg	25.0
Vitamin D	IU	0.0
Vitamin K (phylloquinone)	µg	0.5
Lipids
Cholesterol	mg	0.0

Table of nutritional value of banana (100 g). Source

Banana carbohydrates Do you have sugar?

Banana is one of the fruits with the highest carbohydrate content. For this reason, it is not allowed food in some weight loss eating methods such as the ketogenic diet.

1 Banana provides 40% of the carbohydrates allowed in this low-carb diet. So including bananas is not a good idea when lowering blood insulin levels.

The carbohydrates in bananas are mostly glucose and fructose. As well as within its nutritional value, you can see the presence of resistant starch.

However, to say that a banana makes you fat because it has carbohydrates is a mistake. You have to moderate the amount. More than half of the calories can come from carbohydrates of this type in a healthy diet.

Banana proteins

A banana provides approximately 1 g of protein per 100 g. Supplementing the recommended amount of protein with bananas (between 80 = 150 g for a 70 kg man) is not a good idea. It would mean eating about 70 bananas a day, which would mean an excess of simple carbohydrates in the diet.

However, being a fruit, it can be said that the banana has an acceptable protein intake. To supply the amount of protein you need, combining bananas with whey protein or other protein foods is recommended.

Does the banana have fat?

The banana, like all fruits, is a low-fat food. 100 g of bananas provide only 0.3 g of fat. This is a meager amount in terms of nutritional value. Banana fats are monounsaturated; they do not offer cholesterol, saturated fat, or trans fat. In a cholesterol-free diet, bananas are allowed as food

Nutritional value of Pangasius – Carbohydrates, proteins and fats

Alana Tinline — Mon, 06 Sep 2021 12:11:43 +0000

Pangasius nutritional value

The most significant contribution to the nutritional value of pangasius is the amount of protein (18 g approx per 100 g) and cholesterol (58 mg). The pangasius does not provide significant amounts of vitamins or carbohydrates.

Also, pangasius is a relatively fatty fish. Its flavor is adaptable, and any carbohydrate can accompany it. To achieve a correct balance of macronutrients, it is recommended to attend it with pseudo-cereals such as quinoa, amaranth, or buckwheat.

Pangasius: Nutritional information 100 g

A complete nutritional table is presented to detail the macronutrients, carbohydrates, proteins, and fats that make up this type of meat.

Calories	kcal	125
Protein	g	17.9
Total fat	g	5.4
Carbohydrates	g	0
Fiber	g	0
Total sugars	g	0
Minerals
Football	mg	36
Iron	mg	1
Sodium	mg	71
Vitamins		0
Fatty acids	g	0.9
Cholesterol	mg	58

Nutritional information for pangasius (100 g of fillet)

Pangasius meat does not stand out as a food with high nutritional value. Choosing other protein sources such as salmon, eggs, or low-fat cheeses is recommended. Although the amino acid profile of pangasius is good, the price-quality ratio of this type of fish is low compared to other foods.

Protein in a pangasius fillet is lower than in other fish. For example, a salmon fillet provides 24 g against the 18 g provided by panga.

The main factor in its low nutritional value is its high water content. Salts are often added to pangasius to increase the hydration of the meat. Regarding the nutritional value of its fatty acids, pangasius is high in saturated fat and relatively low in Omega-3 fatty acids—a well-known essential oil for metabolism.

On the other hand, in a study carried out by the FAO, (3) pesticide and hormone residues have been found in specific pangasius productions. As well as acceptable but existing concentrations of mercury and other heavy metals. (2)

Broccoli Nutritional Value – Carbohydrates, Proteins and Fats

Alana Tinline — Mon, 06 Sep 2021 12:10:04 +0000

What Nutrients Does Broccoli Have?

In the nutritional value of broccoli, its content of vitamin C and minerals such as iron and vitamin K stand out. In addition, broccoli is one of the few foods rich in the calcium of vegetable origin.

Another pro of broccoli’s nutritional value is its low-calorie count. So it is a recommended vegetable for people who want to lose weight.

Read on to find out the macronutrients in broccoli: carbohydrates, proteins, and fats, as well as the content of vitamins and minerals in their nutritional value.

Nutritional information for broccoli (100 g)

Below is a table of nutritional information for 100g of broccoli according to the USDA:

Water	g	89
Energy	kcal	34
Protein	g	2.8
Total fat	g	0.4
Carbohydrates	g	6.6
Total fiber	g	2.6
Sugars	g	1.7
Minerals
Football	mg	47
Iron	mg	0.7
Magnesium	mg	21
Match	mg	66
Potassium	mg	316
Sodium	mg	33
Zinc	mg	0.4
Vitamins
C vitamin	mg	89
Thiamine	mg	0.07
Riboflavin	mg	0.2
Niacin	mg	0.6
Vitamin B6	mg	0.2
Folate	µg	63
Vitamin B12	µg	0
Vitamin A	µg	31
Vitamin E	mg	0.8
Vitamin D	µg	0
Vitamin K	µg	102

Table: broccoli nutritional value (100 g). Source

Broccoli is low in carbohydrates

As can be seen in the nutritional value table, 100 g of broccoli provide only 6.6 g of carbohydrates. One of the lowest carbohydrate foods of plant origin. This property makes broccoli a food allowed in weight loss diets. This is an allowable food on a low-carb diet, such as the ketogenic diet.

Broccoli proteins

Broccoli is not a food that stands out for its protein content. However, it provides 2.8 g per 100 g—a considerable figure for a portion of plant food. The importance of protein cannot be denied in nutrition. However, covering it with broccoli does not make sense.

Broccoli is practically fat-free.

Broccoli’s low-calorie content is explained not only by its high water content but also by its low-fat content. Like most oleraceas within the nutritional value of broccoli, fats are a minority, only 0.4 g per 100 g of this vegetable.

Nutritional value in 100 g Oats – Carbohydrates, proteins and fats

Alana Tinline — Mon, 06 Sep 2021 12:08:49 +0000

Oatmeal is one of the healthiest foods. It is rich in fiber, has a medium glycemic index, and provides essential nutrients.

Consuming oatmeal is associated with several health benefits. One of the most important properties is its high content of beta-glucans and avenanthramides, two antioxidant compounds.

Later you can see the nutritional value of oats per 100 g.

Nutrients in oats

Oatmeal is a cereal that stands out for its high nutritional value. It is one cereal recommended by international organizations such as FAO and WHO.

Oats are helpful both in fighting overweight and obesity and in reducing hunger in the world.

Among the components of oats, its percentage of macronutrients stands out: carbohydrates, proteins, and fats, as well as its content of beta-glucans.

Beta-glucans are a unique type of fiber present in this cereal. In higher concentration in its bran form ⁽²⁾.

The beta-glucan content in oats is close to 2-8% of the dry weight. Three grams of beta-glucan per day is sufficient to reduce the aging processes and prevent serious diseases such as cancer. (1,2)

// Recommended: How to make oat milk at home?

Oatmeal – Nutritional information in 100 g

Below is a complete table with the nutritional information for 100 g of oats. The following table was obtained from the USDA database:

Energy	kcal	375 kcal
Protein	g	12.5 g
Total fat	g	7.5 g
carbohydrates	g	67.5 g
Fibers	g	10 g
Total sugars	g	2.5 g
Minerals
Football	mg	0 mg
Iron	mg	3.6 mg
Magnesium	mg	100 mg
Match	mg	375 mg
Sodium	mg	0
Vitamins
C vitamin	mg	0
Vitamin B1	mg	0
Vitamin A	IU	0
Vitamin D	IU	0
Cholesterol	mg	0

Table of the nutritional value of oats. Source

Oat carbohydrates

Like other cereals such as millet or spelled cereals, the primary macronutrient in oats is complex carbohydrates. That is, a type of carbohydrate made up of a large number of saccharides.

The advantage: they provide energy slowly and moderately. Including this type of carbohydrate is essential for those with a tendency to diabetes or disorders in carbohydrate metabolism.

Oat proteins – avenatramides

Avenatramides or AVAs are a type of protein unique to oats. They have an antioxidant capacity 10 to 30 times greater than other antioxidants such as vitamin C. In addition, AVAs have anti-inflammatory properties and help control blood pressure by acting as vasodilators ⁽³⁾.

In addition to oat grains, avenanthramides are found in leaves. Similar molecules have been recorded in incarnation leaves and cabbage white butterfly eggs. (3)

It is essential to know that oats do not naturally contain gluten protein. Instead, most brands have gluten in their composition due to cross-contamination.

Oat fats

Regarding the lipid profile of oats, monounsaturated fats stand out. The consumption of this fat is associated with a lower risk of coronary events and disorders in the cardiovascular system. Oats are free of trans fat or high in saturated fat.

Dried fruit – Nutritional value – Carbohydrates, proteins and fats

Alana Tinline — Mon, 06 Sep 2021 12:07:37 +0000

Nutrients of a dehydrated fruit mix

Dried fruit is not as healthy a food as its name suggests. The nutritional value of this type of fruit makes it very clear.

Although it cannot be denied that fruits are a food with a high content of vitamins and minerals; In a mix of dehydrated fruit, the added sugar is high.

This can really be a problem for people with carbohydrate metabolism disorders like type 2 diabetes.

However, when it comes to dehydrated fruits, exceptions must be made. Some manufacturers do not add extra sugar to fruits, and simply remove the water as a way to extend their shelf life.

This type is the case with most apricots and raisins.

Nutritional information of a dehydrated fruit mix

To know if dehydrated fruits you can see the elements that compose it.

The percentage of carbohydrates, proteins and fats is usually good. However unlike fresh fruits, some vitamins are lost in the dehydration process.

Below you can see the nutritional value of 100 grams of dehydrated fruits:

Energy	419 Kcal
Protein	0 g
Total fat	9.7 g
Carbohydrates	80.65
Vegetable fiber	3.2 g
Total sugars	54.8 g
Football	65 mg
Iron	1.16 mg
Sodium	177 mg
C vitamin	7.7 mg

Table of nutritional value of dried fruit mix

Carbohydrates in a dehydrated fruit mix

Carbohydrates are the main macronutrient in a dehydrated fruit mix. As can be seen in the table, 80 g of the 100 g are carbohydrates.

Also, more than half are sugar; a type of simple carbohydrates that according to the WHO should be limited to 10% of total daily calories.

Dried fruits have no protein

According to the nutritional value table shown above, a dehydrated fruit mix does not provide protein.

Supplementing the recommended amount of protein with dried fruit is not the best strategy.

The exception is goji berries, a type of dehydrated fruit that provides essential amino acids .

Fats in dehydrated fruits

Yes, dehydrated fruits have fat; This is not due to the natural fats in the fruit as most of them have a minimal lipid content.

Oils are often added to dehydrated fruits to coat them and give them their particular consistency and shine. A mix of dehydrated fruit provides approximately 10 g of fat; and generally of poor quality.

ABSTRACT

Most dehydrated fruit mixes are not a food with high nutritional value.
Fruits dehydrated with sugar are not a balanced food in carbohydrates, proteins and fats .
The exception: the type of fruit that has undergone a dehydration process; without the added sugar.

Apple nutritional value (100 g) – Carbohydrates, proteins and fats

Alana Tinline — Mon, 06 Sep 2021 12:06:33 +0000

What are the nutrients in an apple?

The apple (Malus pumila) is the apple tree’s fruit, a tree of the Rosaceae family. The apple is a food of millenary consumption. While it is taken for granted that it is a healthy food, the fundamental knowledge of the nutritional value of the apple is not always accurate.

The nutritional value of 100 g of apple and an analysis of the macroelements that compose them have detailed below: carbohydrates, proteins, and fats.

Nutritional information of 100 g of apple

First, it is essential to know that high concentrations of flavonoids have been found in apples—a type of phytochemicals with antioxidant properties. The concentration of these compounds can vary significantly depending on the production method and are primarily found in the shell. (1)

The apple peel has the highest antioxidant activity, and some studies even confirm the ability to inhibit some types of cancer, such as colon cancer. Although within the nutritional value of 100 g of apple, the vitamin C content does not stand out (only about 5 mg), the antioxidant activity of the other compounds justifies its consumption.

The following table was extracted from the USDA database. The values are obtained by physicochemical analysis of a sample of apples; The values may change slightly depending on the region and production method:

Water	g	85.56
Energy	kcal	52
Protein	g	0.26
Fats	g	0.17
Carbohydrates	g	13.81
Total fiber	g	2.4
Total sugars	g	10.39
Minerals
Football	mg	6
Iron	mg	0.12
Magnesium	mg	5
Match	mg	11
Potassium	mg	107
Sodium	mg	1
Zinc	mg	0.04
Vitamins
C vitamin	mg	4.6
Thiamine	mg	0.017
Riboflavin	mg	0.026
Niacin	mg	0.091
Vitamin B6	mg	0.041
Folate	µg	3
Vitamin b12	µg	0
Vitamin A	µg	3
Vitamin E	mg	0.18
Vitamin D	µg	0
Vitamina K	µg	2.2
Fatty acids
Total fatty acids	g	0.028
Monoinsaturados	g	0.007
Polinsaturados	g	0.051
Trans	g	0
Cholesterol	mg	0

Apple carbohydrates Do they have sugar?

Most of the energy in the apple comes from carbohydrates. The carbohydrates of the apple are in more significant proportion simple: glucose and fructose. WHO recommends that the total calories from this carbohydrate source be 10% of the total. As shown in the table, 100 g of apple provides about 14 g of carbohydrates.

Although glucose and fructose are considered one type of sugar, it is not the same as table sugar: sucrose. In other words, apples do have sugar, but not cane sugar, but a type of simple sugar formed in this fruit’s natural growth.

Do apples provide protein?

Like most fruits, apples are not known for their protein content. They provide only 0.3 grams of protein per 100 g of apples. Supplementing the recommended daily amount of protein with apples is not good.

Fats on apples?

Apples are low-fat food. Eliminating fats from the diet is not recommended in terms of nutrition. However, it is a way to decrease the number of calories per day. How can be seen in the table of the nutritional value of the apple; 100 g provides only 0.2 grams of fat. It does not provide significantly trans-fatty acids or saturated fat. However, some studies suggest that regular consumption of apples can aid in the excretion of cholesterol from the body. (1,2

Salmon – Nutritional value – Amount of protein, fat and vitamin D

Alana Tinline — Sun, 05 Sep 2021 12:39:18 +0000

Salmon Nutrients

It is common knowledge that salmon is meat with extensive health benefits. Its high content of proteins and Omega-3 fatty acids make salmon one of the meats with the best nutritional value today. On the other hand, a lack of vitamin D can lead to severe psychological disorders like depression. Is salmon meat the solution? Let’s go into detail about the elements that make up this meat: carbohydrates, proteins, and fats, as well as micronutrients, vitamins, and minerals.

Salmon is food allowed in diets with both the objective of losing weight and gaining muscle mass. Even some vegetarians only allow this type of meat to meet the recommended needs of Omega-3 and vitamin B12. Now let’s go to the nutritional value table and see what other components stand out.

Salmon nutritional value (100 g)

The following table of salmon nutritional value was extracted from the USDA database in the United States. The values are obtained by physicochemical analysis of an average sample of this food:

Water	g	72.54
Calories	kcal	131
Protein	g	22.25
Total fat	g	4.69
Carbohydrates	g	0
Fibers	g	0
Total sugars	g	0
Minerals
Football	mg	9
Iron	mg	0.43
Magnesium	mg	30
Phosphorus	mg	257
Potassium	mg	367
Sodium	mg	78
Zinc	mg	0.46
Vitamins
C vitamin	mg	0
Thiamine	mg	0.132
Riboflavin	mg	0.207
Niacin	mg	8.507
Vitamin B6	mg	0.731
Folate	µg	6
Vitamin B12	µg	4.69
Vitamin A	µg	49
Vitamin E	mg	0.83
Vitamin D	IU	563
Vitamina K	µg	0.1

Table – Salmon nutritional value 100 g. Source

Salmon carbohydrates

Salmon does not provide carbohydrates, so it is not a problem on a low carbohydrate diet. In any case, we remember that the idea is to accompany the salmon with a source of carbohydrates. Pseudocereals like amaranth, buckwheat, or quinoa are a perfect combination.

Salmon proteins are of high quality.

Like all animal protein sources, the quality of salmon protein is good. It provides all the essential amino acids, and its absorption percentage is close to 100. Compared with other fish such as Pangasius, the protein is higher, about 23 g of protein from salmon compared to 18 g from Pangasius.

Best of Salmon: Healthy Fat Content

Salmon is a meat that is high in Omega-3 fatty acids. An 85 g fillet of salmon provides about 10 g of fat. Of which up to 1.8 are Omega-3 fatty acids (DHA-EPA). However, not all types of salmon provide the same amount of fat; farmed salmon is not the same as wild salmon. To check the differences, we recommend reading the following article.

Does salmon provide vitamin D?

Yes, salmon indeed provides vitamin D. In fact, it is one of the best sources of animal origin to meet the needs of this vitamin. However, we remember that it is possible to synthesize vitamin D naturally with only about 15-20 minutes of sunlight per day.