They’re an exceptionally healthy fruit with many research-backed benefits.
A medium apple with a diameter of about 3 inches (7.6 centimeters) equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.
One medium apple 6.4 ounces or 182 grams offers the following nutrients
Calories:95
Carbs:25 grams
Fiber:4 grams
Vitamin C:14% of the Reference Daily Intake (RDI)
Potassium:6% of the RDI
Vitamin K:5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits. To get the most out of apples, leave the skin on it contains half of the fiber and many of the polyphenols.
Carbs of apples
Apples are mainly composed of carbs and water. They’re rich in simple sugars, such as fructose, sucrose, and glucose. Despite their high carb and sugar contents, their glycemic index (GI) is low, ranging from 29–44. The GI is a measure of how food affects the rise in blood sugar levels after eating. Low values are associated with various health benefits. Due to their high fiber and polyphenol counts, fruits often have a low GI score.
Fiber in apples
Apples are very rich in fiber. A single medium-sized apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the daily value. A portion of their fiber comes from insoluble and soluble fibers called pectin. Soluble fiber is associated with numerous health benefits, partly because it feeds the friendly bacteria in your gut. Fiber may also help improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function.
Vitamins and minerals in apples
Apples boast many vitamins and minerals, though not in high amounts. However, apples are usually a good source of vitamin C.
Vitamin C: Also called ascorbic acid, this vitamin is a common antioxidant in fruits. It’s an essential dietary nutrient that has many important functions in your body.
Potassium: The main mineral in apples, potassium may benefit heart health when consumed in high amounts.
Apples are not particularly rich in vitamins and minerals. However, they contain decent amounts of both vitamin C and potassium.
Other nutrition in apples
Quercetin: A nutrient that also occurs in many plant foods, quercetin may have anti-inflammatory, antiviral, anticancer, and antidepressant effects, according to animal studies.
Catechin: A natural antioxidant, catechin is also present in large amounts in green tea and has been shown to improve brain and muscle function in animal studies.
Chlorogenic acid: Also found in coffee, chlorogenic acid has been found to lower blood sugar and cause weight loss in some studies.
Apples are a good source of several antioxidants, including quercetin, catechin, and chlorogenic acid. These plant compounds are responsible for many of apples’ benefits.
Updated 2024 Some Recipes you can make with your fresh beetroot : If you are lucky enough to buy your beetroot with leaves and stems intact, then bear in mind that you can cook them. Cook them as you would chard (a relative) or spinach. To keep fresh beetroot in tip-top condition store them in...
What to make with cherries Cherries are one of our favorite superfoods. RECIPES WITH CHERRY They taste great and their deep red color is due to anthocyanins, which may help reduce inflammation and lower triglycerides and cholesterol. Bonus? Tart cherries may also be helpful for sleep because they’re one of the few foods that naturally contain melatonin, which may help regulate the body’s internal clock.
Cherry Compote with Goat Cheese The dish is a perfect way to highlight the taste of cherries. Just cook 1 pound of pitted sweet cherries in a skillet with light brown sugar, balsamic vinegar, and fresh thyme, and serve on a round of goat cheese. What could be simpler? The compote can be refrigerated for up to three days. RECIPES WITH CHERRY
Ornish Hens With Port-Cherry Sauce
Cornish Hens With Port-Cherry Sauce This delicious sauce is made from dried cherries, port, thyme, and cornstarch. While used to top Cornish game hens, it really can work with any protein source. While it sounds relatively fancy, you need only 15 minutes of prep time and 45 to cook—quick enough for a weeknight dinner.
Black Forest Trifle
Black Forest Trifle This delicious dessert is surprisingly low in calories, cholesterol, and saturated fat. It uses sugar-free chocolate cake, fat-free milk, sugar-free pudding and fat-free whipped topping, making it a good dessert option for people with diabetes. At 130 calories a cup, this guilt-free, pretty dessert is a great way to enjoy cherries and chocolate.
Grilled Chicken With Spicy Cherry Sauce
Grilled Chicken With Spicy Cherry Sauce How do you make cherries even more delicious? Use them to make a spicy sauce. Sweet cherries, dry red wine, garlic, cumin, and crushed red pepper contribute to the sweet and spicy sauce. Brush it over grilled chicken for a delicious lunch or dinner that’s a total of 190 calories per serving. RECIPES WITH CHERRY
Noodles With Duck Breast, Edamame, and Dried Cherries
Noodles With Duck Breast, Edamame, and Dried Cherries You’ll love this recipe, which uses dried sweet cherries, pappardelle pasta (or wide egg noodles), edamame, and boneless, skinless duck breast. With a prep time of just 5 minutes and a cook time of 14 minutes, you can whip up this impressive dish in no time.
Cherry-Almond-Chocolate-Chunk Cookies
Cherry-Almond-Chocolate-Chunk Cookies Cherries and almonds are a perfect combo. What more can you ask for in a dessert than a little crunch and a lot of sweetness? These cookies are less than 100 calories and are ready in just 30 minutes—with 15 minutes of prep and 15 minutes of cooking time. Have extras? You can keep them in an airtight container for up to 2 weeks or freeze them for several months.
Blue Cheese-Chicken Salad The salad contains sweet cherries
Blue Cheese-Chicken Salad The salad contains sweet cherries, blue cheese, and chicken and is topped with a dressing made of orange juice, balsamic vinegar, honey, shallots, and olive oil. (We recommend you make extra—you’re going to want to put it on everything after you try it.) We used fresh spinach in this salad, but you can use any type of green.
Cherry-Pistachio Chocolate
Cherry-Pistachio Chocolate Bark Five minutes of prep is all you need to make this chocolaty treat. Pistachios not only taste great, they contain potassium and lutein, an antioxidant that helps give you healthy skin and eyes. Combine the four ingredients and pop in the freezer for an hour, and this dessert is ready to go.
Cherry-Oat Scones A simple yet tasty dessert, these cherry-oat scones are bursting with flavor thanks in part to ground nutmeg and ginger. You can also use other dried fruits like cranberries and raisins, or add nuts to amp up the flavor (and fiber). Serve them with sugar-free jam and Greek yogurt.
Crunchy-Sweet Nuts You’ll love this crunchy, no-cook snack. Just take dried cherries and add your favorite nuts, along with some sugar, Chinese five-spice powder, and tamari sauce, which looks like soy sauce, but contains a greater concentration of soybeans. Nuts have some serious health benefits. For example, cashews are high in iron, and supply both folate and vitamin K; walnuts provide protein, fiber, and magnesium, and Brazil nuts contain selenium.
Roasted Cherries with Cocoa-Mocha Granita To make this frozen dessert, first bake sweet cherries, sugar, kirsch, and a dash of lemon juice for 15 minutes. In a separate bowl, combine hot coffee, unsweetened cocoa, sugar, vanilla and almond extracts, and condensed milk. Freeze for one hour, then serve the granita in chilled glasses topped with the cherry mixture.
Cherry-Ginger Scones Along with dried cherries and crystallized ginger, these scones are made with whole-wheat pastry flour and rolled oats so they are high in fiber and protein. Added bonus? They also contain resistant starch, a type of fiber that helps you eat less and burn more calories.
Almond Cereal Bars We know the last thing you need in the morning is a time-consuming breakfast. These bars, which can be stored in the freezer, are a great homemade breakfast and are healthier than store-bought versions. Five ingredients and two steps are all it takes to make these cereal, nut, and fruit bars perfect for breakfast on the go.
Cherry-Chocolate Sundae with Spiced-Almond Praline When you want to indulge in a daring dessert, try this sundae, which uses frozen pitted cherries, English toffee, bittersweet chocolate, maple syrup, and has surprising hints of chili powder, red cinnamon, and ground red pepper. (Yes, you read that right!) RECIPES WITH CHERRY
Lemon-Cherry Tea Bread This easy bread recipe combines unexpected ingredients to make a tasty treat. It contains white whole-wheat flour and cornmeal, as well as dried cherries and lemon zest for a sweet and bright flavor. One slice is less than 150 calories, low in saturated fat (thanks in part to low-fat buttermilk), and delivers 3 grams of fiber. RECIPES WITH CHERRY
Stout Chocolate-Cherry Bread Would you say no to chocolate bread? We didn’t think so. This recipe uses bittersweet dark chocolate, which is rich in antioxidants, dried tart cherries, and stout beer for a rich-tasting bread that’s only 156 calories per slice. Whether you’re throwing a party, or want to give a gift to foodie friends or family, this recipe is the perfect choice. RECIPES WITH CHERRY
Gluten-Free Dark Chocolate Cherry Cookies You didn’t think we’d forget the gluten-free cherry lovers, did you? This recipe from blogger Tina Haupert of Carrots ‘N’ Cake, uses coconut flour, brown sugar, dried cherries, and chocolate morsels. The result is a soft and gooey treat that’s so good it’s hard to believe it’s gluten-free.
Peanut Butter Crispy Rice Treats This simple recipe calls for just four ingredients: Crispy brown rice cereal, dried cherries, honey, and natural peanut butter. Once you try them, you’ll never want to buy a boxed treat again! One bar provides 2 grams of fiber and 4 grams of protein. Iran Fresh Fruit Company
Turbo-Boost Your Stew. Updated 2024 Turbo-Boost Your Stew. Add turnips to soup or stew at the same cooking stage as you would potatoes for an extra boost of nutrition and flavor. Fruits And Veggies More Matters.orgTurbo-Boost Your Stew. Add turnips to soup or stew at the same cooking stage as you would potatoes for an...
10 Benefits Of Lemon Peels: updated 2024 Not many of us know about the health benefits and nutritional value. So, before throwing the lemon peel away after squeezing the lemon juice or using it in any salad, etc., think twice because even lemon peels are very beneficial. Fresh Sweet lemon | limo Shirin ---! 10...
Kiwifruit (often shortened to kiwi outside Australia and New Zealand) is the edible berry of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit is oval, about the size of a large hen’s egg: 5–8 centimeters (2–3 inches) in length and 4.5–5.5 cm (1 3⁄4–2 1⁄4 in) in diameter. It has a thin, fuzzy, fibrous, tart but edible light brown skin and light green or golden flesh with rows of tiny, black, edible seeds. The fruit has a soft texture with a sweet and unique flavor. In 2018, China produced half of the world total of kiwifruit.
Benefits:
One interesting fact about kiwi is it has two times the vitamin C of an orange, four times the vitamin C of a grapefruit, and as much potassium as a banana but unfortunately it doesn’t contain any of vitamin D.
The kiwifruit possesses properties that lower blood pressure. Kiwi helps to maintain healthy blood pressure and, providing a boost of Vitamin C, The kiwifruit can reduce the risk of stroke and heart disease.
Another important question you may face is that what does kiwi do to your body, I will mention them below:
Blood Pressure and Nervous System Benefits
Protection Against Eye Disease
Strengthens Immunity
Prevents Heart Disease
Nutrition Facts:
Now we want to discuss kiwi nutrition facts.
This amazing fruit contains lots of vitamins and minerals, as mentioned below:
Nutrition Value per 100 gram
Vitamins
Quantity
%Dv
Minerals
Quantity
%Dv
Energy
61 kcal
Vitamin A
122 μg
2%
Calcium
34 mg
3%
Carbohydrates
14.66 g
Vitamin B1
0.027 mg
2%
Copper
0.13 mg
7%
sugars
8.99 g
Vitamin B2
0.025 mg
2%
Iron
0.13 mg
2%
Dietary fiber
3 g
Vitamin B3
0.341 mg
4%
Magnesium
17 mg
5%
Fat
0.52 g
Vitamin B5
0.183 mg
5%
Manganese
0.098 mg
5%
Protein
1.14 g
Vitamin B6
0.063 mg
6%
Potassium
312 mg
7%
Water
83 g
Vitamin B9
25 μg
2%
Sodium
3 mg
0%
Vitamin C
92.7 mg
112%
Zinc
0.14 mg
1%
Vitamin E
1.46 mg
10%
Vitamin K
40.3 μg
38%
Kiwi and its allergic effects:
Kiwi does not have lots of fans due to its allergic effect.
Researches are demonstrated that children are more likely than adults to show these symptoms.
The first signs of a kiwi allergy are usually mild and may include a prickly, itchy feeling in and around the mouth. People may also develop a rash in areas where the skin made contact with the fruit.
Kiwi allergies are an oral problem.
When a person has a kiwi allergy, their immune system reacts negatively to certain material in this particular fruit.
Additionally, after the initial body reaction to this, subsequent reactions seem to be escalated. For this reason, it is necessary not to ignore any reaction you might experience after eating a kiwi.
dessert recipe:
Now we want to teach you some dessert recipe with kiwi:
Sorbet recipe:
Making sorbet at home is really easy, even though it sounds luxurious.
It is better to use frozen fruits for most of the sorbets and use fruits that are very ripe because ripe fruits have the highest natural sugar.
For this Kiwi Sorbet, if you use kiwis that are not very ripe, the sorbet will be extremely sour therefore We would like to wait until our kiwis are almost to the point where they are not pleasant to eat and, then we know they are perfect for this delicious recipe.
Step 1: Peel and slice your kiwis.
Slice into even pieces
Step 2: Freeze kiwi slices. Lay slices flat on a tray and freeze for approximately an hour.
Step 3: Blend. After you blend, you can serve your sorbet. It will be the perfect consistency to eat. Frozen, but soft enough to scoop and serve.
Bar recipe:
Ingredients
CRUST
1 cup (125g) all-purpose flour
1/3 cup (42g) confectioners sugar
1/2 cup (1 stick or 113g) cold butter, diced
FILLING
2 large eggs
1 1/4 cup (250g) granulated sugar
1/4 cup (31g) all-purpose flour
1/2 tsp salt
3 1/2 cups sliced kiwis
preparation stages:
CRUST
Preheat oven to 350°F.
In a large bowl, blend the flour, confectioners sugar, and butter. You can use a food processor or pastry cutter, You can also mix it with your hand. You want the butter to be no bigger than a pea size and the ingredients to be well incorporated.
Press into a 8 x 8 pan. Bake for 12-15 minutes.
FILLING
In a medium bowl, lightly beat two eggs. Add sugar, flour, and salt and mix until combined.
Gently stir in the sliced kiwis.
Pour mixture over the hot crust. Bake for another 35-40 minutes or until filling is set.
Allow bars to cool at room temperature for at least 30 minutes. You can serve them warm or refrigerate until ready to serve.
INSTRUCTIONS:
These bars are easy to make and very satisfying. It does not need any whipped cream or ice cream.
The bar by itself is amazing on it is own.
One of the amazing parts of this bar is its crust. It is rich and buttery, and when combined with the kiwi topping, the contrast of the butter and slightly sweet and tart kiwi filling does, will do magical things.
How to make kiwi bar
There are basically two steps to make these kiwi bars. Both are very easy. Essentially, we need to nail the crust (Step 1). Then the topping (step 2).
How to make kiwi bar crust
Pour your ingredients(flour, sugar, and cold butter) into a big bowl.
Then mix your ingredients with your hand(be careful to wash your hand before start) or, you can choose the easier way and use a food processor. But mixing them with your hands is more enjoyable.
How to make kiwi bar topping.
The topping really couldn’t be any easier as it only has 5 ingredients.
First, add filling ingredients to a bowl and mix your ingredients well.
Then, grab a cutting board and cut your kiwis. Toss the kiwi in and stir by hand until everything is well combined.
By now, The Kiwi Bar crust should be done baking, so carefully remove it from the oven and watch your hand. Pour the filling onto the hot crust and tap the dish on the counter so that it settles a bit. Now it is time to get your delicious bars back into the oven for about 35-40 minutes.
When it is done, the kiwi should not be burned. It is better to check it after 30 minutes. If they seem like they are getting too dark, place a piece of foil over the bars and continue baking.
Allow the bars to rest on the counter for at least 30 minutes before serving.
If you want to serve the bars warm from the oven, the filling will not be fully set. We prefer these bars warm.
Not only it tastes good but also it is rich in Vitamin C and much more Vitamins and Minerals
If you want to refrigerate the bars and serve later, the filling will be fully set therefore, you can cut them into beautiful square pieces as many as you want and put a scoop of ice cream if you want to enjoy more. Fresh Kiwi fruit
cooking eggplant in 8 simple ways: _ _ _! Way 1 ! _ _ _ Bake it. Cut the eggplant into strips and bake them; or slice into rounds, add a breaded or spiced coating, and bake for the beginning of eggplant Parmesan or a simple side dish. cooking eggplant in 8 simple ways. [caption...
8 BENEFITS OF LIME WATER FOR HEALTH AND WEIGHT LOSS: The human body is about 60 percent water, so it comes as no surprise that water is important to your health. Water flushes toxins from the body, prevents dehydration, and keeps you energized. 8 BENEFITS OF LIME WATER FOR HEALTH AND WEIGHT LOSS It’s essential...
Experience the exceptional taste and superior quality of fresh kiwi grown in Iran’s fertile orchards. As leading Iran Fresh Kiwi Suppliers, we are dedicated to providing the freshest and most delicious kiwis to customers worldwide, ensuring a premium fruit experience.
Our kiwis are carefully handpicked at the peak of ripeness to ensure optimal flavor and freshness. We implement rigorous quality control measures from cultivation to packaging, ensuring our kiwis meet the highest standards of excellence.
Superior Taste and Freshness
Iranian fresh kiwis are renowned for their vibrant color, tender texture, and sweet, tangy flavor. Our commitment to quality guarantees that every kiwi you receive offers a delightful taste experience, perfect for any occasion.
Nutrient-Rich Goodness
Iranian fresh kiwis are not only delicious but also packed with essential nutrients. They are a rich source of vitamins, minerals, antioxidants, and dietary fiber, making them a healthy and nutritious choice for consumers around the globe.
Health Benefits of Iranian Fresh Kiwis
Rich in Antioxidants
Iranian fresh kiwis are loaded with antioxidants, which help protect the body against oxidative stress and inflammation. These powerful compounds can reduce the risk of chronic diseases and promote overall health and well-being.
Supports Immune System
Fresh kiwis are high in vitamin C, which is essential for a strong immune system. Including Iranian fresh kiwis in your diet can help boost your immunity and protect against common illnesses.
Promotes Digestive Health
The high fiber content in Iranian fresh kiwis supports digestive health by promoting regular bowel movements and preventing constipation. Their natural sweetness makes them a delicious and healthy way to improve digestion.
Commitment to Sustainability
Environmentally Responsible Practices
We are committed to sustainable farming practices that protect the environment and conserve natural resources. Our methods ensure that the cultivation of kiwis does not harm the ecosystem, promoting long-term agricultural sustainability.
Ethical Sourcing
As leading Iran Fresh Kiwi Suppliers, we adhere to fair trade principles. We ensure that our farmers and workers are fairly compensated for their efforts, fostering ethical business practices and supporting local communities.
Reliable and Efficient Supply Chain
Global Distribution Network
With a robust logistics network, we ensure that our fresh kiwis are delivered to markets around the world in optimal condition. Our efficient supply chain management guarantees timely deliveries, maintaining the freshness and quality of our kiwis.
Customizable Supply Solutions
We offer flexible supply solutions tailored to meet the unique needs of our clients. Whether you require specific packaging, labeling, or shipping requirements, we are equipped to provide customized solutions that align with your business needs.
Partner with Us for Premium Iranian Fresh Kiwis
Experience the superior quality and taste of Iranian fresh kiwis with trusted suppliers. Contact us today to learn more about our products and how we can meet your fresh kiwi supply needs. Partner with us for reliable, high-quality Kiwi supplies that set the standard in the industry.
Premium Quality from Leading Iran Apricot Exporters
Introducing Iran’s Finest Apricots
Experience the exceptional taste and superior quality of apricots cultivated in Iran’s fertile orchards. As leading Iran Apricot Exporters, we are dedicated to providing the freshest and most delicious apricots to markets worldwide, ensuring a premium fruit experience for our customers.
Our apricots are handpicked at the peak of ripeness to guarantee optimal flavor and freshness. We implement rigorous quality control measures at every stage, from cultivation to packaging, to maintain the apricots’ natural goodness and ensure they meet the highest standards.
Superior Taste and Freshness
Iranian apricots are celebrated for their vibrant color, tender texture, and sweet, juicy flavor. Our commitment to excellence ensures that every apricot you receive provides a delightful taste experience, perfect for any occasion.
Nutrient-Rich Goodness
Iranian apricots are not only delicious but also packed with essential nutrients. They are an excellent source of vitamins, minerals, antioxidants, and dietary fiber, making them a healthy and nutritious choice for consumers around the globe.
Health Benefits of Iranian Apricots
Rich in Antioxidants
Iranian apricots are loaded with antioxidants, which help protect the body against oxidative stress and inflammation. These powerful compounds may reduce the risk of chronic diseases and promote overall health and well-being.
Supports Eye Health
Apricots are high in vitamins A and E, which are essential for maintaining good vision and eye health. Including Iranian apricots in your diet can contribute to better eyesight and overall eye health.
Promotes Digestive Health
The high fiber content in Iranian apricots supports digestive health by promoting regular bowel movements and preventing constipation. Their natural sweetness makes them a delicious and healthy way to improve digestion.
Commitment to Sustainability
Environmentally Responsible Practices
We are dedicated to sustainable farming practices that protect the environment and conserve natural resources. Our methods ensure that the cultivation of apricots does not harm the ecosystem, promoting long-term agricultural sustainability.
Ethical Sourcing
As leading Iran Apricot Exporters, we are committed to fair trade principles. We ensure that our farmers and workers are fairly compensated for their efforts, fostering ethical business practices and supporting local communities.
Reliable and Efficient Export Services
H3: Global Distribution Network
With a robust logistics network, we ensure that our fresh apricots are delivered to markets around the world in optimal condition. Our efficient supply chain management guarantees timely deliveries, maintaining the freshness and quality of our apricots.
Customizable Export Solutions
We offer flexible export solutions tailored to meet the unique needs of our clients. Whether you require specific packaging, labeling, or shipping requirements, we are equipped to provide customized solutions that align with your business needs.
Partner with Us for Premium Iranian Apricots
Experience the superior quality and taste of Iranian apricots with trusted exporters. Contact us today to learn more about our products and how we can meet your fresh apricot supply needs. Partner with us for reliable, high-quality apricot exports that set the standard in the industry.
