Its nutritional value per 100 g (3.5 oz) is:

Energy      218 kJ (52 kcal)

Carbohydrates     13.81 g

- Sugars    10.39 g

- Dietary fiber   2.4 g

Fat   0.17 g

Protein     0.26 g

Water       85.56 g

Vitamin A equiv. 3 ¦Ìg (0%)

Thiamine (vit. B1)      0.017 mg (1%)

Riboflavin (vit. B2)    0.026 mg (2%)

Niacin (vit. B3) 0.091 mg (1%)

Pantothenic acid (B5)   0.061 mg (1%)

Vitamin B6 0.041 mg (3%)

Folate (vit. B9) 3 ¦Ìg (1%)

Vitamin C   4.6 mg (6%)

Calcium     6 mg (1%)

Iron 0.12 mg (1%)

Magnesium   5 mg (1%)

Phosphorus 11 mg (2%)

Potassium   107 mg (2%)

Zinc 0.04 mg (0%)

I think that for the most of you this information is enough to make your conclisons. But if you are not so familiar with these chemistry and biochemistry, I want to write some details for you. Let’s do it!

a) Energy, carbohydrates, sugars…Well, I don’t think that they’re that healthy. So, I would like to skip them. OK?

b) Dietary fiber. Oh, yes! This is something healthy. They: may reduce appetite; lowers variance in blood sugar levels; reduce risk of cardiovascular disease; may reduce risk of colorectal cancer

c) Water. No water – no life. Water is a main part of the hydrotherapy. Water helps you to avoid a lot of diseases.

d) Vitamins (Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C). Even the kids know that there are tons of benefits for the health. They are essential for the normal growth and development of a multicellular organism.

e) The other elements: Iron, Phosphorus, Calcium, etc.

They’re also very useful and essential for your body (for example – bones, teeth, etc.)

Hence, to sum up – the conclusion is that an apple is really a good healthy choice. But, to be really sure that the apples are completely healthy for you, as well, ask your doctor.

Antioxidants are substances that are beneficial for the general health and the eyes make no exception. Antioxidants protect the body from free radicals that are responsible for many health problems. Also, vitamins are very important for the nutrition of the body. You need to provide your body with vitamins A, E and C, as well as with microelements like selenium and carotenoids.

According to a research conducted by the American National Eye Institute there are certain nutrients that are essential for the good health of the eyes. These nutrients include beta carotene, vitamin C, vitamin E, zinc, omega-3 fatty acids, zeaxanthin and lutein. Foods that contain high levels of these substances can successfully prevent ocular degeneration.

Carrots are one of the most beneficial foods. They are rich in beta carotene – the antioxidant that minimized the risk of macular degeneration and cataracts. You can consume carrots fresh or cooked, as salads, or soups.

Other health foods that are recommended for good eyes include Brussels sprouts, bell peppers and broccoli. They all contain lots of vitamin C which is obligatory if you want to keep your eyes in perfect health condition.  Spinach and sweet potatoes are other vegetables that are very useful in cases of vision problems.

In addition to vegetables, meat is also very good for the eyes. Ostrich meat is proven to be most beneficial for good eyes health but it can be also substituted for chicken, turkey or lamb.

Fresh fruit and vegetable juices provide your body with a concentrated dosage of vitamins, amino acids and minerals. In addition, juices are rich in fibre which is very beneficial for your digestive system. Many people substitute a few of their regular meals with fresh juices because they want to lose some weight.

There are numerous juice recipes that will fulfill the needs and wishes of the whole family. You can choose particular fruits and vegetable in order to treat or avoid specific diseases and health problems. It is important to choose only fresh products with high quality because otherwise the juices won’t much beneficial. For this purpose you should purchase them from local health store or markets. The fruits and vegetables should be clean of pesticides and dangerous chemicals.

The carrot juice is one of the most beneficial juices because it has many positive effects on your body. To prepare it you need a few peeled and cleaned carrots, some lettuce, one apple and one lemon. All these ingredients should be juiced and you should drink the mixture immediately. This juice is rich in vitamin A and vitamins from the B group. It also contains high levels of calcium.

Fresh fruit and vegetable juices are very beneficial for your health because they reduce the risk of many serious diseases and help you maintain your general health.

The two main ingredients of coffee that are beneficial for our health are antioxidants and caffeine. Both substances can improve the health and possess anti-aging properties. Antioxidants are known to support your body in the repair of damaged cells affected by free radicals. Caffeine possesses the ability to fight certain effects of Parkinson’s Diseases, as well as other aging problems.

So, here are some of the health benefits of coffee:

-          Coffee lowers the risk of heart problems and especially of stroke – according to a recent study coffee reduces the risk of stroke up to 25 % in women and men. This result should be further studied.

-          Coffee soother pain in the muscles – if you drink a coffer prior to a workout in the gym, you can prevent muscle pain and soreness.

-          Coffee improves memory – new tests have found that caffeine has a beneficial effect on the process of thinking and improves memory.

-          Coffee limits the risk of various diseases – the antioxidants found in coffee are known to reduce the risk of different diseases, including diabetes, gallstones, Parkinson’s and some cancer types. In addition coffee can prevent cavities and can sooth asthma symptoms.

-          Coffee is powerful energy booster – this drink can enhance endurance and increase your levels of energy.

Just like tea, coffee has numerous health benefits but it shouldn’t be accept as some kind of a miracle drink. Excessive coffee consumption may cause headaches, problems with the digestive system, high blood pleasure and sleeplessness. That is why you shouldn’t drink too much coffee. Limit its intake to about 300 mg per day.

If you have diabetes and want to keep your health at bay, consider the intake of the following minerals that are believed to be helpful for the lowering of high blood sugar levels:

Manganese

This mineral is essential for the natural production of insulin. This means manganese is beneficial for people with diabetes. Foods that are rich in manganese include citrus fruits, green leafy vegetables, grain and nuts, especially their outer covering.

Magnesium

The problem associated with magnesium loss in diabetic ketosis is not something new. According to various studies about 38% of babies born to mothers with diabetes have this problem. In addition, children between 5 and 18 years who have well controlled type-1 diabetes have a deficiency of magnesium.

Magnesium is required by active enzymes that contain vitamin B6. Typically, people with diabetes have low levels of magnesium, so many researchers believe diabetes can be associated with deficiency of both magnesium and vitamin B6. That is why people who suffer from diabetes should take 500 mg magnesium and 10 mg B6 on a daily basis.

Natural sources of magnesium include soybean, nuts, whole grains, apple, sunflower seeds, sesame seeds, alfalfa, lemon, peach, brown rice, fig, etc.

Chromium

It has been proven that chromium is very beneficial for the prevention and treatment of diabetes. This mineral stimulates the production of insulin. It is also known that the usage of chromium supplements maintain optimal cholesterol levels. It is recommended to take 50-100 micrograms of chromium every day. The mineral can be found in mushrooms, broccoli, corn oil, pomegranate, pineapples, rhubarb, etc.

Fish oil is one perfect natural supplement which can both reduce high cholesterol and promote overall health. Fish is rich in Omega 3 fatty acids which are known to effectively reduce triglyceride and to protect the heart. According to many independent studies, oil fish is very helpful for lowering bad cholesterol.

Flaxseed oil is another great source of Omega 3 fatty acids. Just like fish oil, it can help you get rid of high cholesterol and it also reduces the fats accumulated in the liver.

Green tea is a natural plant that has numerous health benefits. It is able to maintain the levels of cholesterol in the body. Green tea is one of the most famous antioxidants and it prevents the oxidization of bad cholesterol. In addition, green tea is known to prevent cardiovascular diseases.

Barley contains soluble fiber and beta glucan which make this plant very beneficial for reduction of high cholesterol. These ingredients bind the cholesterol to bile acid which is required for the process of fat digestion. Then the bile acid is excreted from the body.

Soybeans are another natural supplement that plays an important role for your general health. The soy protein successfully substitutes protein from meat sources and lowers triglycerides and cholesterol. Soybeans also protect the heart from various diseases.

By maintaining low levels of cholesterol in your body, you maintain very good general health as high cholesterol is connected to some very serious heart diseases.

Wash your hands

As simple as is sounds, this is very important factor if you want to stay in good health. Unfortunately, very few people follow this guideline. Studies show that a shockingly low number of people wash their hands after they visit the restroom or before they have a meal. It has been proven that hand washing can kill about 90% of the germs. After all, this process is quite simple and takes about 3 minutes. To ensure that hand washing is effective, you should use hot water and soap. The washing should continue enough time to sing a happy birthday song.

Don’t forget to drink water

People often say that water is vital. Yes, it is. Water can kill all ills while dehydration is responsible for numerous health issues, including dry skin, acne, headaches, bloating. The minimal amount of water you should drink every day is eight glasses. It is useful to know that the fruits and vegetables you eat also provide water.

Exercise regularly

Exercising doesn’t necessary mean working in the gym. You can exercise by walking in the park or vacuuming the house. Physical activity keeps the body in good health and boosts energy.

Get sunshine

Sunshine stimulates the production of vitamin D. This is beneficial for both men and women, but the ladies are influenced in a great way because sunshine can somehow reduce the PMS symptoms. Also, sunshine can regulate your internal clock and improve your night sleep. It is recommended to accumulate sunshine in the morning.

Running, swimming and cycling all have amazing cardio benefits. Running improves the flow of oxygen in the body as well as blood circulation. This is extremely beneficial for the overall physical endurance and memory. Cycling, on the other hand, protects the heart from heart diseases. Swimming helps the body uses the oxygen in a more effective way.

Running helps you lose weight more quickly but it also increases the density of the bones and reduces the risk of osteoporosis. In addition, running exercises the legs, and particularly the calves and the hamstrings.

Swimming is the exercise that affects the whole body. It strengthens the legs, back, shoulders and all muscles.

Cycling can keep your body very well-shaped and can increase the overall tonus and energy levels. Regular cycling makes your thighs, quads and calf muscles stronger, firmer and very well toned.

Risk of heart diseases

According to a study conducted by Australian scientists, people who watch TV for more than four hours have an 80% increased risk of cardiovascular diseases. Actually, these possible problems are often due to a sedentary life associated with television. Your body needs to move in order to function properly and long periods of time sitting in front of the TV deprive it from the necessary movement.

Risk of sleep disruptions

Typically, the light that the TV emits can stimulate the human body. However, it can reduce the amounts of melatonin which is usually in large amounts in the evening. All this may affect the body rhythm and may cause sleep disruptions. As well all know, lack of sleep has a serious influence on our health. In addition, low levels of melatonin are associated with early puberty in girls.

Risk of diabetes

In 2003 a study published in the Journal of the American Medical Association claimed that watching TV for two hours increases the risk of diabetes. According to the study this risk is associated with the snacking while staying in front of the screen and the reduced physical activity.

Increased eye strain

We all have experienced increased eye strain when we watch TV for long hours or use a computer. This strain is especially stronger when you watch TV in a dark room.

Television is a modern invention that we use every day. However you should know it affects your health and imposes numerous health risks. That is why you should not stay in front of the TV for long hours.

In order to maintain your health, it is essential to provide your body with all necessary nutrients. This means you should ear sensibly. Your diet should compromise of various foods which contain the 40 essential nutrients. Thus, you should consume whole grains, fruits, vegetables, fish and meat, nuts and beans, etc.

You should also learn to be moderate as it comes to food. Good health doesn’t mean eliminating fats and carbohydrates. On the contrary, your body needs them, but you should consume them moderately. Balance is also very important. If you love pizza, try eating it for lunch, not for dinner. Your menu should include all food groups. Don’t eliminate certain foods and eat too much of others. A well-balanced and rich diet will help you keep your health at bay. It may be useful for you to make a timetable with all your meals and the calories of each meal. Don’t eat fast and don’t skip meals.

Another factor that affects your health is your weight. Optimal weight is of great importance for good health. Excess weight increases the risk of heart diseases, hypertension, diabetes, osteoporosis and cancer. Successful weight management involved eating moderately and following a balanced diet, as well as regular exercising.

Exercises should become inseparable part of your life. You can walk, dance, make aerobics or do other exercises. They help you burn calories, tone your muscles and make your bones stronger. In addition, exercises clean your body from the accumulated toxins.