It has come to my knowledge the importance of being choosy with what one eats.

The importance of having a balanced diet and nutrition. The importance of exercise and fitness.

The importance of loving oneself.

Most people argue that they don’t have the financial means of keeping up with such restrictions and exigencies. They don’t have time to think about what’s good and not good.

Well I have an answer to that: if you love yourself, you’ll find time for this.

It may not be a daily affair but what stops you from trying weekly or a day in a month?

So today’s health advice is based on 100% natural fruit juices.

Natural in the sense of no GMOs (genetically modified organic food) and no pesticide-applied fruits.

Most people tend to think that genetically modified fruits or vegetables don’t have an eventual effect on the consumer but take it as an atomic bomb going off in an area, now tell me if there’s no destruction.

But this will be the topic of another edition.

Today, I would like us to make a fruit juice.

In my juice, I placed;

  • 3 watermelons
  • 3 oranges.
  • 5pineapples
  • A mango
  • A papaya

All which were peeled and sliced into pieces of reasonable sizes.

Then any left over juice from the fruits was collected and placed in the blunder.

For the first round, this juice was used with a reasonable amount of each fruit placed to level the taste but in the subsequent rounds, water was added, just so it won’t be too heavy and won’t spoil the machine.

The mixture was sieved to remove solid particles from the pineapple, papaya and watermelon.

It was mixed well in a bowl, dish or whatever you may call it and was placed in bottles.

Each bottle is 1L so you can guess how many litres it gave.

Not for sale but for personal consumption.

Nutrients

Watermelon, raw
Nutritional value per 100 g (3.5 oz)
Energy 127 kJ (30 kcal)

Carbohydrates

7.55 g

Sugars 6.2 g
Dietary fiber 0.4 g

Fat

0.15 g

Protein

0.61 g

Vitamins
Vitamin A equiv.

beta-carotene

(4%)

28 μg

(3%)

303 μg

Thiamine (B1)

(3%)

0.033 mg

Riboflavin (B2)

(2%)

0.021 mg

Niacin (B3)

(1%)

0.178 mg

Pantothenic acid (B5)

(4%)

0.221 mg

Vitamin B6

(3%)

0.045 mg

Choline

(1%)

4.1 mg

Vitamin C

(10%)

8.1 mg

Minerals
Calcium

(1%)

7 mg

Iron

(2%)

0.24 mg

Magnesium

(3%)

10 mg

Manganese

(2%)

0.038 mg

Phosphorus

(2%)

11 mg

Potassium

(2%)

112 mg

Sodium

(0%)

1 mg

Zinc

(1%)

0.1 mg

Other constituents
Water 91.45 g
Lycopene 4532 µg
Percentages are roughly approximated using US recommendations for adults.

 Oranges, raw,

all commercial varieties
Nutritional value per 100 g (3.5 oz)
Energy 197 kJ (47 kcal)

Carbohydrates

11.75 g

Sugars 9.35 g
Dietary fiber 2.4 g

Fat

0.12 g

Protein

0.94 g

Vitamins
Vitamin A equiv.

(1%)

11 μg

Thiamine (B1)

(8%)

0.087 mg

Riboflavin (B2)

(3%)

0.04 mg

Niacin (B3)

(2%)

0.282 mg

Pantothenic acid (B5)

(5%)

0.25 mg

Vitamin B6

(5%)

0.06 mg

Folate (B9)

(8%)

30 μg

Choline

(2%)

8.4 mg

Vitamin C

(64%)

53.2 mg

Vitamin E

(1%)

0.18 mg

Minerals

Calcium

(4%)

40 mg

Iron

(1%)

0.1 mg

Magnesium

(3%)

10 mg

Manganese

(1%)

0.025 mg

Phosphorus

(2%)

14 mg

Potassium

(4%)

181 mg

Zinc

(1%)

0.07 mg

Other constituents
Water 86.75 g.

Pineapples

Amount %DV
Vitamin A 3 µg 0%
Vitamin C 47.8 mg 53%
Vitamin D 0 µg ~
Vitamin E 0.02 mg 0%
Vitamin K 0.7 µg 1%
Vitamin B1 (Thiamine) 0.08 mg 7%
Vitamin B2 (Riboflavin) 0.03 mg 2%
Vitamin B3 (Niacin) 0.5 mg 3%
Vitamin B5 (Panthothenic acid) 0.21 mg 4%
Vitamin B6 (Pyridoxine) 0.11 mg 9%
Vitamin B12 0 µg ~
Folate 18 µg 5%
Choline 5.5 mg 1%

Minerals

Amount %DV
Calcium 13 mg 1%
Iron 0.29 mg 4%
Magnesium 12 mg 3%
Phosphorus 8 mg 1%
Potassium 109 mg 2%
Sodium 1 mg 0%
Zinc 0.12 mg 1%
Copper 0.11 mg 12%
Manganese 0.93 mg 40%
Selenium

Water
Calories
Protein
Carbohydrates
Sugars
Fibers
Fats

0.1 µg

0.5g
13.1g
9.9g
1.4g
0.1g

Mango Nutrition Facts

Serving Size: 3.5 ounces (100 grams), raw

Calories.                          50mg

Total fat                           0mg

Cholesterol.                    0mg

Sodium.                          1mg.                 0%

Total carbohydrates.    13mg.               4%

Dietary fibers.                1g.                     6%

Sugars.                           10g

Protein.                            1g

Vitamin A.                       1%

Vitamin C.                        80%

Calcium.                          5%

Iron.                                  2%

Papaya Nutrition Facts

Calories.                      39g

Total fat.                      0g.                   0%

Cholesterol.                0mg.                 0%

Sodium.                       3mg.                 0%

Total carbohydrates.  10g.                 3%

Dietary fibers.               2g.                   7%

Sugars.                          6g

Protein.                          1g

Vitamin A.                      6%

Vitamin C.                      103%

Calcium.                          2%

Iron.                                  1%

From the above facts one can see the importance of fruits and their contributions to one’s health, so I would greatly encourage you to try it out.

Thanks for reading 😘.

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