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Healthy Fruit? How Much Fructose Should You Consume Each Day?

Fructose: friend or foe? The natural sweetener has long been considered particularly healthy. But where is fructose really in and what makes it so harmful?

What is fructose and what is it?

Some drinks, for example, contain up to 40 grams of fructose per liter. Even a low-sugar yogurt can contain 15 grams of fructose. These are foods that contain a lot of fructose:
Fruit: apples, pears, mangoes, grapes, all dried fruits, cherries, canned fruits, fruit compotes
Beverages: fruit juices, lemonades, instant ice tea, other soft drinks
Confectionery/sweeteners: honey, pear syrup, applesauce, agave syrup, jam, jelly, ice cream, table sugar
Other: muesli, muesli/energy bars, fruit yoghurt

How much fructose is healthy?

Fructose itself has a positive image. But our digestion is not made for processing too much fructose. About every third person cannot tolerate more than 25 grams of fructose per day or suffers from fructose intolerance with stomach and intestinal problems. If you don’t tolerate fructose well, you shouldn’t do without fruit completely. There are many health-promoting ingredients in fruits

Five times a day vegetables and fruit are healthy, a portion of them in the form of juice. A study from 2020 showed that increased fruit consumption in particular promotes the diversity of the intestinal flora. So fruits do not harm the intestines despite the fructose content. Further intake of added fructose should be limited as much as possible. An intake of more than 35 grams per meal is considered questionable.

When shopping, generally pay attention to whether fructose, fructose or fructose-glucose syrup is on the list of ingredients. Fruit juices should only be drunk in moderation, a maximum of one glass per day

Symptoms of fructose overconsumption

Symptoms of fructose intolerance or excessive consumption of fructose include diarrhoea, insomnia, flatulence, constipation, abdominal pain, nausea, headache, tiredness or even dizziness and mood swings.

What many health-conscious people often do not know: Excessive consumption of fructose can damage the intestinal flora, which causes stomach pain and diarrhea. Especially with foods that are sweetened with industrially produced fructose, the intestinal flora changes in a negative way and loses its healthy balance. In addition, high amounts of fructose can increase uric acid levels, which in turn can lead to gout if crystallization occurs in the joints

As early as 2011, the European Food Safety Authority (EFSA) pointed out other possible metabolic disorders, which can promote lipid metabolism disorders, insulin resistance (diabetes type II) and obesity if too much fructose is consumed. Excessive intake of fructose can also lead to fatty liver

Does fructose make foods healthier?

Fructose is the natural sweetener in food. Of course, the food manufacturers benefit from this, because fructose or fructose syrup is also often used in food production instead of granulated sugar.

Fructose is much cheaper to produce and has a ten to twenty percent higher sweetening power than conventional sugar. Fructose also masks the unpleasant taste of sweeteners and enhances the fruity aroma in foods. Descriptions on the packaging such as “less sweet”, “less sugar” or “fruity sweetness” often indicate a high fructose content.

So that your health does not have to suffer, you should take a few measures:
Reduce your household sugar
Eliminate finished products with fructose from your diet
Drink fruit juice sparingly
Honey only in small amounts
Dried fruits only in small quantities
Get inspired by sugar-free recipes

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The 10 Healthiest Types of Fruit: They Contain The Most Vitamins and Minerals

Eat healthy: Numerous diseases can be avoided by regularly eating healthy fruit. But which types of fruit are the best and what ingredients make them so healthy? We explain the healthiest types of fruit and tell you the positive effects.

Apricots: Small vitamin bombs

The rose family is usually completely wrongly overshadowed by peaches and nectarines. Apricot season is in July and August and the fruit tastes delicious both fresh and dried.
The orange color has a significant amount of beta-carotene, which with regular consumption strengthens your immune system and protects against cancer. It also has a positive effect on hair and nail growth as well as on eyesight and ensures beautiful, healthy skin.
Numerous B vitamins strengthen the central nervous system, improve mood and increase the ability to concentrate. The sweet fruits also help you lose weight because they contain hardly any fat and few carbohydrates.
When buying, however, you should pay attention to the degree of maturity. If the fruit yields slightly to pressure, it tastes best and the stone is easy to remove. They should also be eaten within a few days, as apricots don’t stay fresh that long and can go bad quickly.

Power fruit avocado

The avocado belongs to the laurel family and is a berry from a botanical point of view. Around 5 million tons of avocados are harvested worldwide every year.

The avocado is considered a versatile powerhouse because it contains many vitamins, unsaturated fatty acids and minerals. These include magnesium, potassium, phosphorus, calcium, iron, manganese and copper. It has the highest protein content of all fruits and is rich in fiber, which has a positive effect on digestion. A special combination of carbohydrates

An avocado can be said to be ripe when it feels heavy because of its size and is dark in color. If you want to speed up the ripening process, simply place them in a paper bag for 2-4 days.

The blue miracle: blueberries

Fresh, juicy blueberries are considered the summer trend par excellence. Whether in the breakfast bowl, as a sweet afternoon snack or as an eye-catcher in your drink, the blueberry can no longer be missing.

The sweet aromatic berries contain a variety of healthy ingredients. In addition to vitamins A, B, C and E, beta-carotene and the minerals iron, potassium, calcium and magnesium, blueberries also contain a large amount of fiber. Thanks to the nutrients it contains, the small fruit supports heart health, bone formation, blood pressure, cancer prevention and even mental health.

Blueberry peak season is July. The fruits are harvested in abundance: one bush produces up to 6,000 blueberries per summer. The skin of blueberries is naturally covered with a white frost. This protective layer prevents the berries from drying out. For this reason, blueberries should only be washed shortly before consumption so that the protective film keeps the fruit fresh for as long as possible.

Strawberries as a slimming agent

Did you know that you can even eat the green leaves on the strawberries? They also have a healing effect as a tea, for example for intestinal diseases, inflammation, joint pain or nervousness.

Snacking allowed: Strawberries are not considered the healthiest fruit for no reason. The delicious berry is extremely low in calories and at the same time particularly rich in vitamin C, calcium, potassium, iron, zinc and copper. Dietary fiber, which promotes digestion, also prevents cancer and cardiovascular diseases. It is one of the favorite types of fruit in Germany and should not be missing in summer.

Strawberries belong to the so-called non-climacteric fruits. This means that they do not continue to ripen after harvest

Cantaloupe melon as a vitamin bomb

The cantaloupe melon contains a lot of vitamins A and C, which strengthens the immune system and protects against all diseases. It is relatively high in potassium, which is good for your heart and lungs and helps you feel more relaxed.

The melon is about 90 percent water, which aids in hydration and keeps you hydrated. No summer without melons. They are an absolute must.

Concentrated nutrient power: figs

Figs are so-called false fruits because the flower grows inwards. The actual fruits are the small seeds in the “pulp”.

Figs are rich in fructose and glucose: 100 grams contain a whopping 55 grams of carbohydrates. Very remarkable for the superfood fruit. In addition to vitamins A, B1, B2, B6, C, folic acid and niacin, it contains a lot of potassium when dried and has a detoxifying effect. The kernels are rich in fiber and improve the intestinal flora. In addition, figs have a stimulating effect and can even be eaten with their skins when ripe.

Did you know that there are male and female fig trees? Although the males do not bear fruit, they are nevertheless indispensable because they are needed for the fertilization of the female trees.

Raspberries: The most beautiful summer fruit

The delicious low-sugar berries are among the most valuable local summer fruits. There are over 200 species of raspberry, but only a few that are grown and consumed commercially. A single plant can produce a few hundred raspberries per year.

The pink fruit contains valuable vitamins A, B and C and some minerals that support the immune system. Added to this are the antioxidant, blood-cleansing and cancer-preventing effects of flavonoids.

Did you know that raspberries have an appetite stimulating, dehydrating and colon cleansing effect? Even the raspberry leaves are healthy: teas and tinctures refresh and revitalize over the long term.

Raisins: Small but mighty

Raisins are dried grapes, and vitamin C is lost during the drying process. It takes more than 4 tons of grapes to produce 1 ton of raisins. The best raisins are said to come from Malaga in Spain.

However, raisins still contain plenty of healthy nutrients such as iron, potassium and B vitamins. A study found that regular consumption of dried grapes reduces the risk of heart disease.

Like all dried fruits, raisins also contain a lot of sugar and should only be eaten in moderation. As an energy supplier, however, they are great for sports or high mental demands.

Black currant as a vitamin C bomb

The blackcurrant is one of the oldest medicinal plants and, with a content of 180 milligrams of vitamin C, contains more than three times as much vitamin C as a lemon. The dark blue fruit also contains vitamin E, calcium and potassium. It is one of the fruits with a lot of zinc and, thanks to its antioxidant effect, has a positive effect on the cardiovascular system and the immune system.

The black currant is also often referred to as “vegetable cortisone” due to its rapid anti-inflammatory effect.

The fruit can be eaten raw but is usually prepared in various sweet and savory dishes. Black currant is a perennial plant that can survive 15 to 30 years in the wild.

The all-rounder: lemons

Lemons are considered an all-rounder fruit that can be used in many ways. Whether in fresh mineral water, on delicious fish or as a juice in a salad: the sour fruit always makes a good impression. It is well known that lemons contain a lot of vitamin C. But one does it an injustice if one were to reduce it to just this effect. Positive effects on the body:
Strengthens the immune system with vitamin C
Promotes digestion thanks to the fiber it contains
Cleans the urinary tract and flushes out toxins
Detoxifies the liver
Anti-inflammatory through antibacterial and antiviral effect
Prevents heart attack and cancer
Accelerates wound healing
Good for the skin
Dripping lemon juice on other fruits can prevent them from turning brown. Lemon oil can be used in aromatherapy and contributes to relaxation.

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Fat From Fruit: Fructose Really is That Unhealthy

High nutritional value and sweet taste: Fruit, freshly squeezed juices, dried fruit and smoothies are considered healthy and not fattening. But the fructose in it can be treacherous.

How healthy is fruit and how important is it for nutrition?

The German Society for Nutrition (DGE) advises eating two portions of fruit a day (1 portion = 125 grams of fruit). On the one hand, fruit contains less fructose than industrially sweetened products such as lemonades. Fresh or frozen fruit in particular is particularly rich in nutrients.

On the other hand, fruit is very rich in vitamins (B vitamins, vitamin C, carotenes), trace elements, secondary plant substances and minerals such as potassium or magnesium, which are essential for a healthy body. The dietary fibers contained in the fruit support digestion and can reduce the risk of dyslipidemia. Fruit therefore provides a lot of nutrients and, with a few exceptions, has comparatively few calories. Fruit is part of a healthy diet.

Unfortunately, the well-known smoothies that can be bought in almost every supermarket cannot replace fruit. They are composed quite differently – it is worth taking a look at the list of ingredients. They usually contain large amounts of juice or fruit juice concentrates, pulp or pureed fruit. Since smoothies almost exclusively use peeled fruit, they contain less fiber, vitamins or phytochemicals than fresh, whole fruit. Because many important nutrients are in and directly under the shell.

When can fruit make you fat?

Research into the effect fruit has on weight when a person eats a lot of fruit has shown that people who eat more fresh fruit are more likely to maintain their weight or even lose it. Eating fruit can also help people who are overweight to lose weight. So if you eat more fruit, you’re probably consuming fewer calories a day, especially if you replace a high-calorie meal with fresh fruit.

In summary, the study shows that eating fruit every day contributes to maintaining a healthy weight, but at most to a mild extent. The study results also confirm the recommendation of the DGE – two portions of fruit a day are recommended.

On the other hand, certain fruits can still make you fat in larger quantities. Different types of fruit contain very different amounts of calories and fructose. For example, there are 160 calories in 100 grams each of avocados. Bananas contain 89 calories and the frontrunner here are dates, which contain 282 calories per 100 grams. would you have guessed that? Low-calorie fruits, on the other hand, are:
Gooseberries (24 calories in 100 grams)
Strawberries (32 calories in 100 grams)
Grapefruit (32 calories in 100 grams)
Honeydew melon (36 calories in 100 grams)
Lime (30 calories in 100 grams)
Peach (39 calories in 100 grams)

How harmful is fructose?

Fructose occurs naturally in fruits and vegetables and is used as a sweetener in processed foods. Fruit sugar (fructose) affects our health insofar as regular consumption of a lot of fructose increases the amount of cholesterol particles in the blood significantly. In addition, as a result of high fructose consumption, the body’s cells react less sensitively to insulin, which means that the cells absorb less glucose, which in turn leads to an increase in blood sugar levels. In the long term, this can lead to diabetes.

But that’s not all: If large amounts of fructose have to be broken down, this indirectly increases blood pressure and can cause a slight inflammation in the vascular system – risk factors for heart attacks and strokes.

Researchers at Yale University in the United States found out using magnetic resonance imaging of the brain that fructose does not fill us up and the desire to eat remains. Equally unpleasant: fructose stimulates fat storage and is converted directly into fat. It is therefore quite possible to gain weight from fruit.

How do you identify processed fructose in products?

Many companies cheat when it comes to the sugar information on their products. Fructose is also not clearly recognizable on many food packaging. On the list of ingredients for foods, you can find fructose under the following names, for example:
fruit sugar/fructose
fructose syrup
Fructose-Glucose Syrup
glucose-fructose syrup
You will find a significant amount of fructose, especially in dried fruit and fruit juices. Honey and fruit sweeteners are also rich in fructose. Unfortunately, you will not find out exactly how much of it is contained in the food, because fructose does not have to be shown separately in the nutritional labeling. It falls under the indication “sugar”.

By the way: Even the label “sugar-free” or “sugar-free” can be misleading – the alternative sweeteners are often unhealthier than real (fruit) sugar.

Healthy sweetening alternatives

Sugar in any form can therefore be quite unhealthy. Especially the foods in which you don’t expect any sugar at all. If the consumption accumulates here, abdominal fat or certain symptoms of illness are the result. If you want to protect yourself from this, you should cook for yourself more often and use fewer ready-made products. On the other hand, sweetening alternatives in reasonable quantities are a good way to enjoy sweetness and stay healthy at the same time:
honey
agave syrup
maple syrup
erythritol
Stevia
sugar beet syrup
Conclusion: Pay attention to the right amount of your (fruit) sugar consumption. Anyone who eats a healthy diet and regularly eats different types of fruit will suffer less damage and instead benefit from the numerous nutrients and thus positive effects of fruit.

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Papaya, The Tropical Fruit With a Resounding Effect?

The papaya has long since conquered its fixed place on the domestic fruit shelves. The fruit, which weighs about one pound and is also known as “tree melon”, can be found there all year round.

Its juice, leaves, pulp and even the seeds are said to have numerous health benefits. Papaya is said to help you lose weight, relieve gastrointestinal problems, strengthen the immune system, serve as a natural contraceptive, supposedly even cure cancer and much more. Scientific studies should also prove these effects, which the Indians have been using for centuries.

At first glance, it sounds so great that there must be at least one catch. We went on a search and looked at the super fruit papaya from all sides.

Papaya tree, papaya bush or something else?

The papaya, scientific name Carica papaya, belongs to the melon tree family. However, the papaya tree, which is 3 to 10 meters high, is not a real tree, but a very special plant species. Although tree-like in appearance, the trunk is not woody and is therefore not considered a tree or shrub in the botanical sense, but is classified as a herb. That alone makes the tree melon, which grows in tropical and subtropical regions around the world, something special.

The fruits of the papaya tree are therefore berries, which can be very different in size and weight depending on the variety. The Hawaiian papaya variety “Solo” that is mostly commercially available in this country weighs around 500 grams. Other varieties, for example in Mexico, reach a weight of 3 to 6 kilograms. The skin of a ripe fruit is yellow-green, the sweet, juicy flesh is light orange to pink. The black kernels inside are the seeds of the papaya tree, which are edible and taste slightly peppery.

Vitamins, Minerals and Calories of Papaya

Of course, papaya not only contains the enzymes, but also many other valuable nutrients. The pulp, for example, is a real vitamin C bomb, just 100 grams almost cover the daily requirement of an adult. The tree melon also contains vitamins A, E, B1 to B6 and folic acid.

The fruit provides minerals in particular potassium, calcium and magnesium, but also manganese, iron, copper and zinc. But it is economical with calories: Only 32 kcal per 100 g make the tropical fruit very suitable for dieting. And the other nutritional values ​​of the papaya are also impressive, as it mainly contains water and fiber, some fructose and no fat.

Eating a papaya properly

Papaya can be eaten raw as a healthy snack between meals. To do this, halve the ripe fruit, recognizable by the yellow skin and the soft flesh. Then remove the seeds and scoop the flesh straight out of the skin. Alternatively, you can also peel the fruit, separate the pulp and seeds and mix it into muesli or fruit salad.

The seeds are edible, but because of the pungent taste they are usually dried and then used. You should only ever eat the ripe melon raw, an unripe fruit tastes bitter and is hardly edible. The unripe melon contains a particularly large number of valuable enzymes.

Papaya Recipes: Smoothie, Salad and More

There are many papaya recipes, the name “tree melon” already gives it away: A ripe papaya fits anywhere a melon fits. A quick appetizer can be conjured up from the tropical fruit with raw ham or a carpaccio as a vegetarian variant. Peel an unripe papaya, cut it into pieces and cook it in a stew with meat or poultry. Fans of Thai cuisine will love the fruity-spicy papaya salad in all variations – quickly prepared, it brings variety to everyday kitchen life. Processed with bananas, oranges and other fruits into an exotic smoothie, the tree melon is the ideal source of vitamin C for gray winter days.

Small cores with a big effect

Seeds are said to be the most effective ingredient in tree melon. They are usually not eaten with the fresh fruit, but as cleaned and dried grains. Because of their similarity to peppercorns and their slightly peppery note, papaya seeds used to be used to dilute expensive pepper. Today, the seeds, which are not really cheap at around 30 euros per kilo, are chewed pure or ground over food, as in the countries of origin. The kernels act as a tenderizer, especially with meat, which is why concentrates from them are still used in industry today.

The papaya kernels are now used not only in the regions of origin, but also in Europe for various “medicinal” purposes. The grains serve as a natural anthelmintic (anti-wormer) for humans or pets. In addition, the consumption of a tablespoon of seeds daily makes men temporarily unable to conceive after about three months – it is said. This makes the seeds a practical, natural contraceptive.

The seeds also help with gastrointestinal complaints, for example after a sumptuous meal. Chewing a tablespoon of it supports digestion and relieves the stomach and intestines.

The secret of the papaya: enzymes as the active ingredient

The papaya enzymes, especially papain, are responsible for the positive health effects of the fruit. The pulp and seeds also contain chymopapain A and B, and the leaves also contain saponins, alkaloids and glucosinolates. Papain is very similar to pepsin, one of the most important enzymes in the stomach. Papain is able to break down proteins, which explains its support for digestion and its effect as a meat tenderizer.

There are numerous studies and investigations on the medical effects of papaya enzymes, ranging from contraceptives to wound healing to the treatment of cancer. For example, a study published in the Pakistan Journal of Biological Sciences in 2010 found papain to improve wound healing, suggesting an effect in conditions such as psoriasis. And this papaya enzyme also seems to be a promising treatment option for the consequences of type II diabetes.

When it comes to cancer therapy, the tree melon can also score points. In test series, their enzymes showed a tumor-reducing or even tumor-dissolving effect. And even with dengue fever, a widespread tropical disease, the enzymes in the papaya improve or even cure it.

Does papaya really heal almost everything?

The positive effect of papaya for humans is far from proven; more than 600 scientific studies only provide strong evidence. Most of this has been done either in test tubes, with cell cultures, or in animal experiments. A transfer of the effects to the human organism is therefore possible, but not guaranteed. Although the therapy against dengue fever has also been tested on humans, individual case studies and small samples are not meaningful enough for a proven effect. The same applies to the treatment of gastrointestinal complaints. Although an improvement was found in the people treated, the samples were far too small for general statements. Nevertheless, the papaya remains a hopeful starting point for future therapies.

Side effects of papaya

Of course, what is effective also has side effects. Papaya in its natural form (seeds, pulp or leaf extract) is considered relatively safe. However, the tree melon contains the so-called papaya latex, which can trigger cross-reactions with latex allergies. People with this allergy should therefore avoid papaya and all its components.

The same applies to pregnant women and people with a tendency to bleed or those who take blood thinners. The ingredients of the fruit can cause uncontrolled bleeding, primitive people used high doses as an abortifacient. In high doses (possible, for example, when eating papaya capsules), papain can lead to hypoglycaemia. Likewise, some people are allergic to papain or other enzymes found in tree melon.

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Pome Fruit: Special Features and Which Varieties Belong to Them

You may not be familiar with the term pome fruit, but you’ve probably eaten it before: some of the most popular types of fruit are among them. You can read here what these are and what characterizes pome fruit.

Pome fruit: You can recognize it by this feature

Pome fruit belongs to the pome fruit family, which in turn is subordinate to the rose family. The fruit is characterized by a special feature, namely its core inside. This usually consists of five chambers in which the cores or seeds are located.

The fruits of pome fruit are referred to as apple fruit, but be careful: the term apple fruit has nothing to do with the apple itself. The fruits of other types of pome fruit are also called apple fruit.

Don’t confuse pome fruit with stone fruit. This does not contain a core with individual seeds in it, but only a larger, hard core. Pome fruit also has a rather elastic, parchment-like core. Examples of stone fruits are peaches, cherries, nectarines and plums.

By the way: From a botanical point of view, the apple fruit is a so-called accumulative follicle: fruit forms are referred to as expanse that contain a core including individual cores (or seeds) – in this case “collective follicle” because the core of the apple fruit is formed from at least two carpels.

Pome fruit: These varieties are one of them

Some of the most eaten types of fruit are pome. This one is especially popular because it is long lasting and easy to store. These types of fruit are pome fruit:
Apples (you can also eat apple seeds)
Pears, including European pear and Nashi pear
Quinces: Edible quince and Japanese ornamental quince
Serviceberries: edible only when cooked or overripe
rosehips
medlars
service tree
Black mountain ash, also called black chokeberry: is mainly processed into liqueurs, jellies and jams

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Raspberries are Healthy: Calories and Nutritional Values of The Berry Fruit

Raspberries not only taste good, they are also very healthy. The sweet and sour berry contains many vitamins. Here you can find out more about the nutritional values ​​​​and nutrients of raspberries.

It was first cultivated in the monastery gardens in the Middle Ages. Even then, it was not only considered a sweet and sour fruit, but above all a medicinal plant. Today, the raspberry is even said to have an anti-carcinogenic effect – it is said to be able to help prevent cancer.

Raspberries are rich in vitamins, trace elements and phytochemicals that strengthen the body’s defense mechanisms and immune system. Their nutritional values ​​also make them a healthy treat.

Raspberries: nutritional values ​​at a glance

For 100 grams of raspberries:
Calories: 34 calories
Protein: 1g
Fat: 0.3g
Carbohydrates: 5g
Fiber: 7g
With just 34 calories per 100 grams of the fruit, raspberries are a very figure-conscious snack. In addition, the sugar content (4.8 grams) is low because of the high fruit acidity of raspberries. Therefore, they are also suitable for diabetics.

However, you should not eat more than 200 grams of fresh raspberries a day. Because a large amount of the fruit can lead to diarrhea.

Nutrients in raspberries: vitamins, minerals, trace elements

Raspberries are rightly considered fruits with the health bonus. They have a range of different vitamins, minerals and secondary plant substances. Vitamin C in particular is plentiful. On the other hand, the raspberry is hardly suitable as a supplier of minerals.

vitamins:
Vitamin C: 150 grams of raspberries a day cover 38 percent of the daily vitamin C requirement.
Provitamin A: Raspberries contain a lot of beta-carotene, a vegetable pigment that is one of the provitamins A. Provitamins A are first converted to vitamin A in the body.
B vitamins: They ensure our general well-being and our vitality because they are involved in all phases and forms of energy production in the metabolism.
Minerals and trace elements:
Potassium (100 grams cover 4.3 percent of the daily requirement): Potassium is important for good heart, nerve and muscle function.
Phosphorus (100 grams cover 6.4 percent of the daily requirement): Phosphorus is involved in energy production.
Calcium (100 grams cover 4 percent of the daily requirement): Calcium is an important component of our bones and teeth.
Magnesium (100 grams cover 8.6 percent of the daily requirement): Healthy bones and teeth also need magnesium.
Iron (100 grams cover 8 percent of the daily requirement): Iron is essential for blood purification and formation. Together with the high content of vitamin C in raspberries, the iron can be utilized particularly well.

These additional nutrients are contained in raspberries

Also included:
Tannins: Tannins help the body break down harmful substances.
Fruit acids: Citric acid in particular is contained in raspberries, which in combination with potassium has a draining effect and can therefore help with urinary tract infections.
Secondary plant substances: These mainly include flavonoids, e.g. quercetin, anthocyanins and camphor oil. They protect against free radicals, which, among other things, can promote cancer.

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Honeyberry: Cultivation and Use of The Wild Fruit

The honeyberry is a pretty plant whose berries are safe to eat. Here you will find everything you need to know about the cultivation and use of wild fruit from Siberia.

The exotic honeyberry (Lonicera kamtschatica) comes from the Kamchatka region, the border area between Russia and China. It is also known as Mayberry or Kamchatka honeysuckle and belongs to the honeysuckle family. Unlike most other species in this family, the fruits of the honeyberry are edible. The taste of the pretty fruits is strongly reminiscent of our local blueberries. Honeyberries have a high proportion of vitamins and are suitable for direct consumption, but also for further processing into jams, mousse or juice.

It’s not just the elongated, deep blue fruits of the honeyberry that make a good impression. The shrub and its filigree flowers also make the plant a pretty ornamental shrub for your garden.

Honeyberry: location and soil for the plant

As a densely branched shrub, the honeyberry reaches a height of up to one meter and is similar in growth form to the blueberry. The deciduous twigs and leaves sprout in the first warm days of spring. You can expect the first flowers as early as March. The honeyberry already bears fruit between April and the end of May, making it one of the earliest wild fruit varieties. Their short development span is due to the homeland of the plant. In the cold Siberian regions, it has to adapt to a very short growing season, which has always resulted in early flowering and fruiting.

Thanks to the harsh weather conditions of its homeland, the honeyberry is a very hardy shrub that is easy to grow and care for:

Location: The ideal location for the Geissaceae is a damp, partially shaded to sunny location. Honeyberries combine well with hedge plants and other berry bushes.
Soil: The honeyberry grows on both peaty and loamy soils. In order to achieve rich fruit stands, you can support your plant with humus or compost.

Growing and caring for honeyberries

Cultivation: Add an extra portion of compost to the excavated planting hole before planting young honeyberry bushes. It is ideal if you plant your young shrubs in pairs to make it easier for them to be fertilized. Different types also harmonize with each other. Always keep a planting distance of at least one meter.

Care: The honeyberry is a very frugal shrub. Only long periods of drought can damage it. Therefore, especially during the growing season, make sure to always keep the root ball slightly moist without waterlogging. The honeyberry survives even cold winters without any problems. The wood can withstand temperatures as low as -45°C and even her delicate flowers can withstand sub-zero temperatures. Your berry plant does not need special winter protection. Fertilizing is also not absolutely necessary. However, if you want to do something good for your plant, you can treat your shrub in moderation with organic berry fertilizer or homemade fertilizer.

Pests and diseases are not known for the honeyberry. If you want to look forward to a rich harvest, you should cover your berries with a protective net, especially during the growing season. This way you make sure that the birds in your garden don’t get there before you. If you don’t want to eat the berries yourself, you can of course leave them to the birds as food.

Pruning: Honeyberries sprout new shoots from the base. A pruning should therefore only be carried out once a year on the oldest shoots. The best time is right after harvest. To do this, select the three to four oldest shoots and cut them back to the ground with sharp hedge trimmers. To keep your shrub strong and healthy, it should never have more than ten to twelve shoots.

Cook jam & Co. from honeyberries

Honeyberries are rich in vitamins C and B, making them a healthy snack to snack on in the garden. However, since its fruits are relatively small and not easy to harvest, the plant is hardly suitable for large-scale industrial cultivation. However, honeyberries are ideal for preparing your own delicious jams, mousse, compote or juice. For example, you can use the varieties “Maistar”, “Mailon”, “Morena” and “Failon”.

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Watermelon: The Summer Fruit Really is That Healthy

Watermelons are not only refreshing on hot summer days, but are also very healthy. In terms of sustainability, however, things are not looking so rosy for the watermelon.

Watermelon: The Healthiest Nutrients

Plenty of water and nothing else? The name “watermelon” leads to a small fallacy. It is true that watermelons consist largely of water – namely up to 95 percent. But that doesn’t mean the fruit has nothing to offer nutritionally. On the contrary, the watermelon is a very healthy snack that also contains some important nutrients such as minerals and vitamins.

These key nutrients make watermelons healthy:
Lycopene: This phytochemical is an antioxidant that supports the immune system. As such, lycopene destroys free radicals that can cause cancer. It can also prevent cells from changing unnaturally. Watermelons contain a lot of lycopene with 4532 micrograms per 100 grams. For example, other fruits such as pineapple and apple do not contain this substance at all. The riper the watermelon, the more lycopene it contains.
Vitamin A: Vitamin A is found in watermelon in the form of carotenoids. Carotenoids are the pigments responsible for the yellow, red, or dark green color of food. Vitamin A is important for keeping eyes healthy, skin regenerating and hair growing. There are 245 micrograms of beta-carotene in 100 grams of watermelon. The apple cannot keep up with its 27 micrograms of beta-carotene per 100 grams of fruit.
Citrulline: Nutrients are not only found in the red flesh of the fruit, but also in the white flesh under the skin. This is considered the source of the amino acid citrulline. In the body, citrulline is converted into the amino acid arginine, which causes the blood vessels to dilate and blood flow is facilitated. This is good for heart and vascular health. US researchers have also found that arginine also has a potency-enhancing effect on men. Watermelon is one of the richest sources of citrulline.
Potassium: Potassium is important to transmit stimuli that muscles and heart send out. The mineral is also involved in regulating cell growth, blood pressure and the acid-base balance. Potassium also influences the release of certain hormones (e.g. insulin) and is important for carbohydrate utilization and protein synthesis. There are 112 milligrams of potassium in 100 grams of watermelon, which is rather low in comparison. 100 grams of apple also have a similar potassium content.
Caution: If you have a very sensitive stomach, watermelon should not be consumed in large quantities. Because the pulp contains bitter substances that could possibly lead to stomach problems. On the other hand, bitter substances are also very healthy

More than just water: nutritional values ​​of watermelon

Because they contain so much water, watermelons are considered particularly figure-friendly.

These are the nutritional values ​​of 100 grams of watermelon:
Calories: 31
Protein: 0.5 grams
Fat: 0.3 grams
Carbohydrates: 6.3 grams
Despite its sweetness, the watermelon contains relatively little sugar, namely around 6 grams. In comparison, bananas have a very high sugar content with 17 grams of sugar per 100 grams of fruit.

Please do not throw away: watermelon skin and seeds

Even the inconspicuous parts of the watermelon are healthy:
Peel: The peel of the watermelon is edible and contains a lot of dietary fiber that makes you feel full. It also contains amino acids that help the body build muscle, as well as some vitamins. You can simply nibble the peel or grate it and add it to the salad, pickle it, or use it to make smoothies. If you want to eat the peel, you should use watermelons from controlled organic cultivation.
Kernels: The kernels contain vitamins A, B and C, as well as unsaturated fatty acids and iron, magnesium and calcium. You can of course simply eat them or dry them first and then grind them and stir them into smoothies or yoghurt as a powder. Reddened, the seeds make a crunchy topping for the salad.

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Food

Mango: This Exotic Fruit is so Healthy

There is no question that the mango tastes delicious, but is the fruit also healthy for us? Here you can find out everything about the nutritional values ​​of the yellow tropical fruit.

Mangoes taste sweet and exotic. You can enjoy the yellow fruit both raw and in desserts, juices and jams. Despite the high sugar content, the mango is a very healthy fruit.

These vitamins make mangoes so healthy

Mangoes are healthy – also thanks to the fiber, vitamins and minerals they contain. Hard to believe, but there are more than ten different vitamins in the small, yellow mango. The most important include:
Vitamin A: Protects your eyes and is good for the mucous membranes in your body.
Vitamin B6: Good for strong nerves and immune system.
Vitamin B9: Important for protein metabolism and supports the development of neurotransmitters such as dopamine, which has a major impact on your mood and well-being.
Vitamin C: Strengthens your immune system and prevents cancer-causing substances from forming in the body. The vitamin is also said to help reduce the risk of Alzheimer’s and many other diseases.
Vitamin E: Has a cell-protecting effect and thus slows down the aging process.
Vitamin K: Inhibits bone breakdown and thereby prevents osteoporosis.

Mango: The nutritional values ​​of the fruit

Mangoes contain around 12 grams of natural fructose per 100 grams. But the mango is still healthy. As long as you eat the mango fruit in small amounts, you don’t have to worry about your blood sugar. However, diabetics should be careful: Mango is only suitable for them in moderation.

In addition to sugar, the mango also contains many helpful nutrients.
Put in 100 grams of mango:
Protein: 0.6g
Fat: 0.4g
Carbohydrates: 12.8 g (of which 12.5 g sugar)
Fiber: 1.7 g
Calories: 60 calories
In addition, the mango consists of more than 80 percent water. Dried mango lacks this water, the remaining ingredients are then more concentrated. Therefore, 100 grams of dried mango contains 62 grams of carbohydrates and 290 calories.

Mangiferin: the healthy plus of the mango

Mangiferin is the main active ingredient in the mango and is found not only in the mango fruit but also in the bark of the mango tree. Studies have examined the antioxidant and attribute the following properties to it:
antimicrobial and antiviral
anti-inflammatory
pain relieving
prevents diabetes and sclerosis diseases
protects the heart, liver and nerve cells
antidepressant
reduces allergy symptoms

Mango as a healthy fat burner

A study from Oklahoma State University suggests that you can strengthen your gut flora and lower your body fat and blood sugar levels if you eat mangoes regularly. However, the effect was demonstrated in mice, not in humans. This healthy effect of the mango is related to the hormone leptin it contains.

Leptin has the task of preventing the feeling of hunger. Therefore, it helps to regulate your fat metabolism. In people of normal weight, the hormone usually works normally. However, overweight people are often no longer able to produce enough leptin. They are therefore more often plagued by feelings of hunger.

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Eat Passion Fruit: These Parts Are Edible

Eating passion fruit is healthy and the fruit is full of vitamins and nutrients. But which parts of the exotic fruit can you eat and what about their ecological balance?

Passion fruit is easily confused with the closely related passion fruit. You can tell them apart by size and color: Passion fruits are small, purple to purple fruits. Maracujas, on the other hand, are larger and more yellow-orange in color. However, passion fruit is mainly suitable for making juice, as it is very acidic and therefore hardly edible on its own.

Passion fruits, on the other hand, are easy to eat and have a pleasantly sweet and sour taste. In terms of nutrient content, they are in no way inferior to their orange relatives: they are rich in vitamin C, various B vitamins, potassium and iron. You can eat both the pulp and the seeds of the passion fruit. The shell, on the other hand, is not edible.

Passion fruit: What can the little vitamin bomb do?

If you want to eat passion fruit, you should make sure that it does not ripen. They also don’t last very long. So when buying passion fruit, it is best to look for a dark color and consume it within a few days. If your passion fruit looks a little wrinkled on the outside, don’t worry. It just means the skin has lost moisture. However, it is a sign that you should eat the fruit as soon as possible, otherwise the pulp can dry out and the passion fruit then no longer tastes particularly good.

Tip: You can recognize a ripe passion fruit by the fact that it feels heavy, like an egg. This is because it still has a lot of liquid in it and the pulp hasn’t dried out too much.

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