Cherries really do seem to be exceptionally nutritious! So good that I can't believe it!
"Rich in vitamin C."
"Iron content is very high, can supplement the body's need for iron," "Iron is rich, can reach 59mg/100g," "can be effective iron, can help prevent anemia.
"The content of carotenoids is 4-5 times higher than that of fruits such as apples and oranges," and "The high content of vitamin A has the effect of protecting eyesight.
There are also some so-called nourishing, beauty and other sayings.
I wanted to laugh at these claims. It's really the age of the internet, where you don't know what you're talking about and you don't want to do the research to find out what you're talking about, so you can become an 'expert' by just copying what you've read.
Can these seemingly scientific claims be applied to Cheerios?
Cherries and cherries, are they the same thing?
The fruit is known as cherries, so why not just translate it as "big cherries" instead of "cherries"?
This goes back to an unwritten rule of business: no matter what the commodity, changing the name will logically increase the price.
Cherries are a fruit that has been around since ancient times in China. There have always been many varieties of the fruit, and a new variety may be a little sweeter, but it's still a cherry, and the price won't be several times worse.
But if you change the name of it, it is not necessary to price and cherry a bowl of water end of the level, high-grade new expensive is supposed to be. (It does still pay to do so, in terms of counting the food CPI.)
However, nutritionists have overlooked an important fact: Since the imported cherries are called cherries, its nutritional value, can still be evaluated with the past cherry data? Of course not.
Likewise, we can understand, since the car is only in recent years the introduction of China's varieties, ancient medical books can not record its various effects and nutrition, so do not have to take the words of the ancients to the above set. Even in China's food composition table, which was created by measuring data more than ten years ago, it is impossible to have the measurement data of Chelsea. It is not appropriate to check the item "cherry" in it.
What then? It's easy. We check the USDA's food composition data. The imported cherries, which cost 160 dollars per catty, were originally a U.S. variety, a U.S. product.
How about the nutrition of Cheerios?
According to the data of the United States Department of Agriculture (food code 09070), 100 grams of fresh cheerios in the main nutrients are as follows:
Moisture 82.25, calories 63 kcal, protein 1.06 grams, 0.20 grams of fat, 16.01 grams of carbohydrates;
Total sugar 12.82 grams, of which 6.59 grams of glucose, fructose 5.37 g;
dietary fiber 2.1 g;
calcium 13 mg, iron 0.36 mg, zinc 0.07 mg, potassium 222 mg, magnesium 11 mg;
vitamin C 7.0 mg, vitamin B1 0.03 mg, vitamin B2 0.03 mg, folic acid 4 micrograms;
carotene 0.038 mg. The equivalent vitamin A is 3 micrograms (64 international units).
Seeing these data, non-specialists may still be a bit uninformed, let me analyze and evaluate.
1. Are Cheerios high in VC?
7 mg/100 g of vitamin C content, in the fruit is considered on the low side. It's about the same as apples, pears and peaches, and not as high as oranges (33 mg/100 g on average), papayas (43 mg/100 g), and even less than kiwis and dates.
It's also not as good as everyday cheap vegetables like cabbage (average 31 mg/100 g) and tomatoes (19 mg/100 g). It seems a bit of a fallacy to have to say that it is high in VC.
2. Are Cheerios really rich in iron?
This claim is rather untenable. The data is clear: Cheerios have only 0.4 mg/100 g of iron, and even if you eat 1 kilogram of Cheerios, it will only provide 4 mg of iron, which is only 20% of the daily iron nutritional standard for women.
Fresh dates are 1.2 mg/100 g and strawberries are 1.8 mg/100 g, both much higher than cherries. The iron content of Chinese cabbage is also 0.7mg/100g, while the iron content of Chinese cabbage is 1.9mg/100g, and the content of oxalic acid in it is very low, so isn't it that eating cabbage is "more iron" than eating Cheerios?
See, "cherries are particularly rich in iron", "cherries are particularly iron" these statements, completely does not apply to Chelsea.
The U.S. government has been honest about the nutritional content of cherries, so why should we make up some unrealistic nutritional myths about them?
So why is it that cherries are said everywhere on the Internet to be a blood tonic and that they are rich in iron? Probably out of two misconceptions.
First, confuse the varieties. Various claims in ancient books, as well as measurements in some Chinese literature, refer to some of the wild cherries native to China, not to the big, thick, sweet cherries that sell well from today. However, those wild cherries are usually small and tart, not good to eat straight raw, and not available on the market.
Secondly, the claim that they are super high in iron says they should be dried.
In the "Chinese Food Composition Table", "cherry (wild, white thorns)" this fruit's iron content of 11.4 milligrams, is indeed very high, but take a closer look, its water content is only 18.8%, indicating that it belongs to the dried cherries, which is concentrated in the iron.
Of course, even compared to dried fruits, it is considered high in iron. The "cherry" item, which contains 88% water and should be a commercially available fresh cherry, has an iron content of only 0.4mg, which is almost the same as American cheerios. As for that legendary 59mg/100g iron content, I didn't find the source, but in any case, it can't be the data of commercially available fresh cherries.
3. Do Cheerios have a lot of carotenoids and vitamin A?
The carotenoid content of cherries is 0.038 mg/100 g, which translates into 3 micrograms (64 international units) of vitamin A. The carotenoid content of cherries is 0.038 mg/100 g, and the equivalent vitamin A is 3 micrograms (64 international units). That's a small enough figure by all means.
Not to mention comparing it to carrots, it doesn't compare to any yellow fruits such as mangoes, papayas, persimmons, or mandarins. Carotenoids are yellow, do Cheerios have a distinct yellow color? And to say "4-5 times as much as oranges" is an exaggeration.
The main reason why Chelsea is good for your eyes is because of the anthocyanins, not the vitamin A.
4. The sugar in Chelsea is a "qi tonic"?
A certain online article says, "Because Cheerios is rich in sugar, it is beneficial for the body's tonic, and has the effect of boosting vital energy for those who have recovered from a serious illness, have difficulty absorbing it, and have a weak body, spleen and stomach."
We can see from the measurement data, Chelsea contains sugar is mainly glucose and fructose, and a small amount of sucrose, which is not different from grapes, strawberries, apples and other fruits. For people with hypoglycemia, a little sugar can raise blood sugar and lift the spirits. If this can be called "tonic effect", then drink some glucose water tonic is not cheaper it ......
Cheerios this thing eat too much easy to diarrhea, this countless people have experienced, the stomach and intestines are too poor people or eat less for good. And then make up "on the body weak spleen and stomach cold people have the effect of lifting the yuan qi" this kind of untrue words is not generous.
5. Cherries contain vitamins and amino acids that are good for beauty?
There is also a nutritional number that says the car Bali "contains a variety of vitamins, some sugar substances and amino acids, these substances can be directly on the human skin cells, can promote the skin cell metabolism, with the nourishment and tender skin, reduce wrinkles and pigmentation and other cosmetic effects.
People know that sugar is not good for beauty. Amino acids are not rare, all contain protein food contains amino acids. Eating fruit to get trace amounts of amino acids is a little too close for comfort.
What's really good for your skin is the polyphenol antioxidants in Chelsea, such as anthocyanins. However, anthocyanins don't have to be eaten from inside the Cheerios, mulberries, blueberries, purple potatoes, regular black cherries, blackcurrants, purple grapes, etc. all provide anthocyanins and are much cheaper.
Looking more closely, there is also some ridiculous 'no-no advice' about Cheerios.
1. "Cheerios should also not be eaten by high blood sugar and diabetics, as they contain a lot of sugar."
According to foreign measurement data, the glycemic index of Chelsea (cherries) is only 22, which is the lowest among the fruits, and it is much lower than the glycemic index of white rice and white flour. Therefore, it is suitable for diabetics as a fruit to eat in small quantities.
2. It is not advisable to consume too much cheerios at one time, otherwise it is easy to cause iron poisoning or hydroxide poisoning.
Cherry since there is simply not so much iron, naturally can not talk about iron poisoning. As for hydroxide poisoning, this is even more ridiculous. You should be worried about cyanogenic glycosides in the kernels of Cheerios. If you eat cherries, why would you eat the kernel with it? Where is the poisoning problem if you don't eat the kernel?
Well, after knowing the truth, if you like to eat cherries, you should continue to eat them happily. There is no need to have any unpleasantness just because it is low in iron and cannot replenish blood. You spend a lot of money to buy Cheerios to eat, is not for its sweet flavor? Isn't the sweet flavor because it has more sugar? Just don't lie to yourself that it's much more nutritious than other fruits and that it will help you beautify and replenish your blood.
My advice is this: eat it in appropriately small amounts at a time.
For one thing, don't eat it to the extent that your intestinal movement is too fast for diarrhea, and for another, don't eat it to the extent that it hurts your wallet. After eating also remember to rinse your mouth well, do not let the sugar stay in the mouth fermentation, to the teeth and mucous membranes to bring adverse effects.