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Plums nutrition facts

 

Wonderfully delicious and juicy plums are botanically belongs to the family of rosaeae. The fruit is a drupe belonging to the genus: Prunus which also includes peaches, nectarine, almonds and damson. Scientific name: Prunus domestica.
The plant is best described as small tree or large shrub and widely cultivated in the United States, Europe, Japan and china. Many cultivars of plums are grown all over the world which differ in their color, size and growing characteristics based upon their country of origin. Generally, each variety of plum tree bears numerous, almost uniform sized fruits between May and September months.

Each fruit is about the size of medium sized tomato, measuring about 5-6 cm in diameter and weigh about 70 g. It has central depression at the stem side. Internally, the pulp is juicy and vary widely from creamy yellow, crimson, light blue or light green in color depending upon the cultivar type.
There is centrally placed single, smooth but hard stone like seed. Seeds are inedible.
It has sweet and tarty taste pulp with pleasant aroma. Some common cultivars of plums are: cherry plum, damson, blackthorn plum.

Health benefits of Plums

• Delicious, fleshy, succulent plums are low in calories and contain no saturated fats; but contain numerous health promoting compounds, minerals and vitamins.
  
• Certain health benefiting compounds present in the plum fruits, such as dietary fiber, sorbitol, and isatin are known to help regulate the functioning of the digestive system and thereby used in constipation conditions.
  
• Fresh plums are an excellent source of vitamin C, which is also a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
  
• Fresh plums, especially yellow Mirabelle type, are very good source of vitamin A and beta carotene. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A known to protect from lung and oral cavity cancers.
  
• The fruit is also good in health promoting flavonoid poly phenolic antioxidants such as lutein, cryptoxanthin and zeaxanthin in significant amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.  zeaxanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective light-filtering functions.
  
• Plums are rich in minerals like potassium, fluoride and iron. Iron is required for red blood cell formation. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure.
  
• Rich in B-complex group of vitamins such as niacin, vitamin B-6 and pantothenic acid. These vitamins are acting as cofactors help body metabolize carbohydrates, proteins and fats. They also provide about 5% RDA levels of vitamin K. Vitamin K is essential for many clotting factors function in the blood as well as in bone metabolism and helps reduce Alzheimer's disease in the elderly.
  

Selection and storage

Plums are available year round but they are at their best between May till September. In the store, look for fresh fruits featuring rich color and may still have a slight whitish "bloom," indicating that they have not been over handled. Avoid those ones with excessively soft, or with cuts or bruises.  Ripen fruits yield to gentle pressure and features sweet aroma.

Slightly hard mature plums can be kept at room temperature till they ripen. Ripe ones can be placed in the refrigerator but should be bring to room temperature before being eaten to enjoy their rich flavor. Dry plums called as prunes can be stored at room temperature for few days.

Preparation and serving method

Wash plums in cold running water just before using.  Fresh ripe plums should be enjoyed as a whole along with skin. 

Incise lengthwise deeply till the hard seed felt and then remove the seed. Skin may be peeled off using paring knife as in apples. However, its peel not only provides good fiber content but also contains some health benefiting anti-oxidant pigments. Therefore, just wash the fruit and enjoy without discarding the skin. They can also be baked or stewed.

Here are some serving tips:

• Plum sections are a great addition to salads.
  
• The fruits are being used in the preparation of pie, desserts, jams and jellies.
  
• They can also be used in a variety of recipes and are usually baked or poached.
  
• Dried plums in general known as prunes are added to muffins, cakes, ice-creams...etc as in other dry fruits like raisins, apricots and figs.
  

Pears nutrition facts

 

Mildly sweet and rich in flavor pears offer crunchiness of apples yet juicy as peach and nectarine. This simple fruit is widely popular, especially in the whole of northern hemisphere, for its unique nutrient qualities.
Botanically it is a pome fruit produced by the tree belonging to the family of Rosaceae; genus Pyrus, which also includes apple, loquat, medlar...etc and known scientifically as Pyrus communis.

Pears are broadly classified based upon their place of origin as Asian pears and European pears. Asian varieties feature crispy texture and firm consistency that do not change after harvesting or storage makes them ready-to-eat. Whereas, European types generally becomes soft and juicy when allowed to ripen.
In structure, pear fruit has bell or “pyriform” shape; around 5-6 inches long and weigh about 200 gm. Fresh fruit is firm in consistency with mild ‘apple’ flavor.  Externally, its skin is very thin and depending upon the cultivar type, the fruit may have green, red-orange or yellow-orange colors.  Internally, it's off white color pulp is crunchy and juicy. However in fully matured ones, the pulp turns to grainy texture with gritty sensation while cutting with knife. Center of the fruit is more or less similar to apple with centrally located tiny inedible seeds.

1. Some of the popular Asian varieties are Ichiban Nashi, Shinsui, Shinsieki and Nijisseki.
2. Popular European types are Bartlett and Comice.

Health benefits of pears

• Pear fruit is packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins which are necessary for optimum health.
  
• Pears provide about 3.1 g of dietary fiber per 100g. Regular eating of pears may offer protection against colon cancer.  Most of the fiber is non soluble polysaccharide (NSP), making them a good bulk laxative. Also, the gritty fiber content binds to cancer causing toxins and chemicals in the colon, protecting its mucous membrane from contact with these compounds.
  
• In addition, pear fruit is one of the very low calorie fruits, just provides 58 cal per 100g. Just a few sections a day in the diet can bring significant reduction in weight and blood LDL cholesterol levels.
  
• It contains good quantities of vitamin C. Fresh fruits provide about 7% of RDA per 100 g. 
• They are rich in antioxidant flavonoids phyto-nutrients such as beta carotene, lutein and zea-xanthins. These compounds along with vitamin C and A help body protect from harmful free radicals.
• The fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6).
• Although not well documented, pears are among the least allergenic of all fruits and are therefore recommended by health practitioners as safe alternative in the preparation of food products for allergy sufferers.
• Pears have suggested being useful in treating colitis, chronic gallbladder disorders, arthritis and gout.

Selection and Storage

Fresh pears are readily available in the stores.  While Bartlett variety is a predominant variety in summer, comice, seckel etc...are main fall season pears. Asian pears are generally ready to harvest by August and available in the stores by September.
Choose fresh, bright, firm textured fruits with rich flavor. Avoid fruits with pressure marks over their surface as they indicate underlying mottled pulp. Some fruits, especially the Asian varieties, have rust colored speckles on their outer surface which is otherwise an acceptable characteristic.
Keep unripe pears in a basket with separate chambers at room temperature or wrap in paper to ripen as in papaya. Once their surface yields to gentle pressure, they are ripe and ready to be eaten.
To get the maximum nutrient benefits eat them while they are fresh.  Otherwise, keep them in the refrigerator where they will remain fresh for a few days.
Fresh apples can be kept at room temperature for few days and stored in refrigerator for two to three weeks.

Preparation and Serving tips

Wash them in clean running cold water before use to remove any surface dust and pesticide/fungicide residues.
Cut slice both ends using paring knife and cut it into two equal halves. Take out centrally placed small seeds. Slice the fruit into desirable cubes or pieces.
As in apple, sliced fruit pieces turns brown on exposure to air due to conversion of iron from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh lemon.
Pears should be eaten as a whole with skin to get maximum benefits. Vitamins and minerals are greatly concentrated in significant quantities just underneath the skin. Here are some serving tips:

• Eat pear fruits as they are without any additions to get maximum health benefits.

• Pear is also used in the preparation of fruit juice, jam, pie, and fruit salad.

• As juice mix with other fruits like pineapple, peaches, grapes...etc.

• In the preparations of baby food.

Papaya fruit nutrition facts

 

Exotic papaya fruit or pawpaw is packed with numerous health benefiting nutrients. The fruit is one of the favorite of fruit lovers for its nutritional, digestive, and medicinal properties. Papaya tree is grown extensively all over the tropical regions and cultivated for its fruits and latex papain, an enzyme that is used in food industry.
Botanically, the plant belongs to the family of Caricaceae of genus; Carica and scientifically named as Carica papaya.

Papaya tree bears many spherical or pear-shaped fruits that can have about 6-20 inches in length and 4-12 inches in diameter. The average sized papaya weighs about a pound. The fruit is said to ripen when it feels soft to thumb pressure and its skin has attained an amber to orange hue.
Inside, the fruit features numerous black seeds, encased in a mucin coat, in the hollow central cavity. The flesh is orange in color with either yellow or pink hues, soft in consistency and has deliciously sweet, musky taste with rich flavor.
Babaco fruit is closely related to papaya, has similar appearance and flavor as papaya.

Papaya fruit health benefits

• The fruit is very low in calories (just 39 cal/100 g) and contains no cholesterol; but is a rich source of phyto-nutrients, minerals, and vitamins.
  
• Papayas contain soft, easily digestible pulp/flesh with good amount of soluble dietary fiber that helps to have normal bowel movements; thereby reducing constipation.
  
• Fresh, ripe fruit is one of the fruit with highest vitamin-C content (provides about 103% of DRA, more than in oranges, or lemons). Research studies have shown that vitamin C has many important functions like free radicals scavenging, immune booster, and anti-inflammatory actions.
  
• It is also an excellent source of Vitamin-A (provides 1094 IU/100 g) and flavonoids like beta carotenes, lutein, zeaxanthin and cryptoxanthins. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. These compounds are known to have antioxidant properties; help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play role in aging and various disease processes. Consumption of natural fruits rich in carotenes has known to protect body from lung and oral cavity cancers.
  
• Papaya fruit is also rich in many essential B-complex vitamins such as Folic acid, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish and play vital role in metabolism.
  
• Fresh papaya also contains good amount of potassium (257 mg per 100 g) and calcium. Potassium is an important component of cell and body fluids and helps controlling heart rate and blood pressure countering effects of sodium.
  
• Papaya has been proven natural remedy for many ailments. In traditional medicine, papaya seeds are anti-inflammatory, anti-parasitic, and analgesic, and they are used to treat stomachache and ringworm infections.
  
  

  Selection and storage

  Papaya is usually harvested when it shows signs of maturity; evident as skin slightly turning to yellow. Organic papayas usually left to ripen on the tree, however, care should be taken since over-ripen fruits actually falls off themselves and spoiled.
  In the store, papayas come with various sizes and maturity; therefore, select the one based on the serving size and timing. Choose the one with intact skin without any bruises or cuts. Unripe fruits can be kept at room temperature for few days but ripen ones should be stored in the refrigerator. Bring back the fruit to normal temperature when it is to be eaten to get their natural taste and flavor.
  
  
  nripe green papaya is cooked as vegetable in many Asian and Pacific regions. However, the fruit should not be eaten raw as it contains toxic alkaloids in its milky latex.
  
  

  Preparation and serving method

  Wash papaya fruit thoroughly in cold running water to remove dust and any pesticide residues. Skin is bitter in taste and inedible. Remove skin with "peeling knife", cut the fruit longitudinally in to two equal halves. Gently remove seeds and thin slimy layer loosely adhering to the flesh. Cut the fruit longitudinally like melon or cut into small cubes.
  
  
  Here are some serving tips:
  
  
• Ripe papaya fruit is usually eaten raw with a twist of lemon drops.
  
• Fresh papaya cubes are a great addition to fruit salads.
  
• Papaya juice with ice cubes is a popular drink.
  
• Its cubes are used in ice creams, shakes, sorbets, salsa etc.
  
• Ripe fruit also goes well with chicken and seafood savory dishes.
  
• Unripe green papaya can be used as vegetable, either cooked, usually in stews, stir-fry, curries, and soups.
  
  

Peaches nutrition facts

 

Delicious and widely popular peaches are native to China from where they spread to rest of the world via ancient silk route. They belong to the genus Prunus; family of rosaeae and named as Prunus persica.

Technically, the fruit is a "drupe" having similar features of the other members of the genus prunus including plums, nectarine, almonds and damson.

The P. persica plant is described as a small, deciduous tree that grows up to 25 to 30 feet tall and widely grown in the United States, Europe, and China for its juicy fruits. There are many cultivars of peaches are grown all over the world which differ in their color, size and growing characteristics based upon their country of origin.

Usually, the peach tree bears numerous, almost uniform sized fruits between May and September months. Its fruit is about the size of small apple, measuring about 7-10 cm in diameter and weigh about 130 g. It features fuzzy outer surface with longitudinal depressions extending from stem end to the tip. Depending up on the seed that is free or firmly attached to the pulp, they are classified in to free stone variety or clinging variety.
Flat or donut peaches are flattened, disc like freestone fruits drawn in at the center. They have similar peach flavor and taste.
Internally, the pulp is juicy and; depending upon the variety, creamy yellow or whitish in color with centrally placed single seed inside the shell. Seeds are inedible. The fruit has sweet and tarty in taste with pleasant aroma.

Health benefits of Peaches

• Wonderfully delicious peaches are low in calories (100 g just provide 39 calories) and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals and vitamins.
  
• The total measured anti-oxidant strength (ORAC value) of 100 g peach fruit is 1814 TE (Trolex equivalents).
  
• Fresh peaches are a very good source of antioxidant vitamin C. Vitamin-C has anti-oxidant effects and is required for connective tissue synthesis in the body. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and help scavenge harmful free radicals.
  
• Fresh peaches are also moderate source of vitamin A and ß-carotene. ß-carotene is a pro-vitamin, which converts into vitamin A in the body. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to offer protection from lung and oral cavity cancers.
  
• They are rich in many vital minerals such as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
  
• Peaches contain many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
  

Selection and Storage

Peaches are available year round but the season for fresh one is from May till October. In the store, look for fresh ones featuring rich color and may still have a slight whitish "bloom," indicating that they have not been over handled. Avoid ones with excessively soft, or with cuts and bruises. Ripe fruits yield to gentle pressure and feature sweet aroma. 

Slightly hard but mature peaches can be kept at room temperature until they ripen. Ripening process can be enhanced by using ethylene, similar to the ripening of bananas. Storage in a paper bag concentrates this gas and hastens the process.

Ripe peaches can be placed in the refrigerator but should be bring to room temperature before being eaten to enjoy their rich flavor.

Dried peaches are also available in the special stores along with raisins, currants, apricots, dates...etc.

Preparation and Serving tips

Wash them in cold running water just before using. Fresh ripe peaches should be enjoyed as a whole along with skin. Otherwise, incise the fruit lengthwise deeply until the hard seed felt and then remove the seed. Skin can be peeled using knife as in apples.

To peel, score a small cross near the base. Dip in boiling water just for a minute and immediately immerse in cold water to cool quickly. Then peel the skin away from the cross. 

Here are some serving tips:

• Peach sections are a great addition to fruit salads.


• Fresh fruits are being used in variety of fruit cocktails along with grapes, pineapple, cherry, and plums.


• Peaches are being used in the preparation of pie, baklava, charlottes, tart, desserts, jams and jellies.

• Peaches can also be used in various traditional recipes.

Health Benefits of Kiwi Fruit

Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.
Studies in Italy, though, performed on 6-7 year old children, have also demonstrated additional health benefits to the respiratory tract. In particular, children that were fed 5-7 portions a week of citrus and kiwifruits had 44% less probability wheezing compared to children eating less than once a week.
Shortness of breath was reduced by 32%,night time cough by 27%, severe wheeze by 41%, chronic cough by 25%, and runny nose by 28%. This results is not only traceable to the content in Vitamin C or Potassium, but in substances which are still largely unknown contained in kiwi fruit.
These substances are most likely flavonoids that help protect our cells from oxidative damage, and are therefore considered very helpful in protecting our DNA from mutations and damage.

Protection from Age-Related Macular Degeneration (ARMD)

A series of studies published by the Archives of Ophthalmology have proven that consuming 3 or more servings of fruit per day (including kiwi fruits) can reduce by 36% the risk of developing an eye-related disease called ARMD (the primary cause of vision impairment in adults), if compared to people who only consume 1.5 servings of fruit per day.
The study was conducted on 110.000 women and men and lasted several decades. Surprisingly, the study found that while vegetables were not correlated with an improved resistance to the disease, fruits containing high amount of Vitamin C,A and E (the most common antioxidant vitamins) helped significantly in protecting against ARMD.

Anti Oxidant properties of Kiwi Fruit

It is important to note that kiwi fruits contain a remarkable amount of Vitamin C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity.
Vitamin E has been proven to have similar effects, but is fat-soluble and thus is complimentary to Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals from all fronts.

Kiwi fruits have a high fiber content

The high content in dietary fiber helps improving diseases such as diabetes, by controlling sugar levels, and colon cancer, since fiber binds to toxic compounds in the colon and helps us expel them.
Fiber has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks.

Summary of Kiwifruit Health Benefits

Eating kiwi fruit is clearly a healthy choice, and it is particularly useful in these cases:

• Prevents Asthma
• Prevents wheezing and coughing, especially in children
• Protects our DNA from mutations
• Provides a healthy amount of antioxidants and vitamins
• Helps prevent colon cancer thanks to a high fiber content

 

Fig fruit nutrition facts

Delicious, sweet flavored fig fruit is one of the ancient fruits enjoyed in the human history. Fig is naturally rich in many health benefiting phyto-nutrients, anti-oxidants and vitamins. Dried figs in fact are concentrated source of minerals and vitamins. The fully ripe fig has bell or pear shape with succulent flesh.
Botanically figs belong to the mulberry family (Moraceae); of the genus, Ficus. Scientific name: Ficus carica.

yummy figs

Fig fruit tree is native to temperate climate of Asia Minor or present day Turkey and today is grown as important fruit of commerce in the eastern Mediterranean region, USA, Spain. However, it is also cultivated as a fruit tree in home gardens. During each season it bears several hundred pear shaped fruits twice a year which vary in size and color depending on the variety.
Interiorly, the fig fruit features numerous club shaped ovaries protruding towards central hollow cavity. In their natural habitat, “caprifigs” are pollinated by a tiny gall wasp (Blastophaga grossorum) that enters the flower cluster through a small opening in the apex.
Several cultivars exist; some of popular varieties commonly grown in the USA are Brown Turkey, Conadria, Kadota, and Black mission. However, since the wasp is not present in North America, most of these fruits do not have true seeds and they develop by parthenogenesis (without pollination).

Health benefits of figs

• Fig fruit is low in calories. 100 g fresh fruits provide only 74 calories. However they contain health benefiting soluble dietary fiber, minerals, vitamins and pigment anti-oxidants that contribute immensely for optimum health and wellness.
  
• Dried figs are excellent source of minerals, vitamins and anti-oxidants. In fact dried fruits are concentrated sources of energy. 100 g dried figs provide 249 calories.
  
• Fresh figs, especially black mission, are good in poly-phenolic flavonoid anti-oxidants such as carotenes, lutein, tannins, chlorgenic acid...etc. Their anti-oxidant value is comparable to that of apples at 3200 umol/100 g.
  
• In addition, fresh fruits contain adequate levels of some of anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in fig fruit help scavenge harmful oxygen derived free radicals from the body and thereby protect us from cancers, diabetes, degenerative diseases and infections.
  
• Also research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood glucose levels in type-II diabetes mellitus (Adult onset) condition.
  
• Fresh as well as dried figs contain good levels of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins function as co-factors for metabolism of carbohydrates, proteins and fats.
  
• Dried figs are excellent sources minerals like calcium, copper, potassium, manganese, iron, selenium and zinc. 100 g of dried figs contain 640 mg of potassium, 162 mg of calcium, and 2.03 mg of iron. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required in the production of red blood cells. Iron is required for red blood cell formation as well for cellular oxidation.
  

  Selection and storage

  Figs are available all around the season; however they are best available from May through November. One may find fresh as well as dried figs in the markets. While buying fresh figs look for ripe fruits which are soft in hand and emit sweet aroma.
  Avoid overtly soft, bruised, fungus inflicted fruits. Similarly unripe green fruits as they are astringent and out of flavor.
  Fig fruits perish rather very quickly and eaten while they are fresh or else should be placed in the refrigerator where they keep well for 2-3 days. Place them in a plastic or zip pouch and store in the refrigerator set with high relative humidity. However dried figs can stay for 6-8 months. 
  Figs must be allowed to ripen fully on the tree before they are picked. They can be enjoyed fresh, and after sun or artificial drying.
  To eat fresh fruits wash them in cold water, mop them dry gently using soft cloth or tissue. One may eat fresh figs whole, or peeled.  If taken out from the cold storage, place in a bowl of water to bring them back to normal room temperature to enrich their taste and palatability.
  Here are some serving tips:
  
• Sweet succulent fig fruit is best enjoyed as it is without any additions.
  
• Fresh figs are a great addition to salad, in cakes and ice-creams.
  
• Dried ones can be added to soup, stews and to enrich poultry, venison, lamb meat.
  
• Dry figs are excellent additions to muffins, cakes, pies and cheesecakes.
  
• Enjoy marinated figs with raspberry sauce.
  

Safety profile

Fig leaves and un-ripened fruit produce white latex which can penetrate the skin causing burning discomfort. Fig latex contains several compounds like furocoumarins, 5-methoxypsoralen (5-MOP)...etc which can elicit cell-mediated allergic reactions. If left untreated, there may occur severe allergic eruptions all over the exposed parts.
Eating fig fruit may also elicit allergic reactions ranging from vomiting, diarroea, and itching of skin and mucus membranes in some sensitized individuals. It is therefore people with history of allergy to figs may be advised to avoid eating them.

Orange fruit nutrition facts

Delicious and juicy orange fruit contains an impressive list of essential nutrients, vitamins, minerals for normal growth and development and overall well-being.
Botanically; orange is the citrus fruit belonging to the family of Rutaceae of the genus; Citrus (which also includes pomelo, tangerine (mandarin orange) and grapefruit). Scientifically the fruit is named as "Citrus sinensis".
Orange is a tropical to semitropical, evergreen, small flowering tree growing to about 5 to 8 m tall and bears seasonal fruits that measure about 3 inches in diameter and weighs about 100-150 g. Oranges are classified into two general categories, sweet and bitter, with the former being the type most commonly consumed. Popular varieties of the sweet orange include Valencia, Navel, Persian variety, and blood orange.

Tangerines are related varieties of oranges distinguished by loose, easily peeled shin (pericarp) and sweet juicy flesh (arils). They are also known as mandarin oranges in Europe and satsumas in Japan. Just as oranges, these too belong to the Rutaceae (citrus Family) and known scientifically as Citrus reticulata.
Fruits belonging to citrus group are described as “hesperidium”, (A hesperidium is a scientific term to describe the fruit structure belonging to citrus group. In fact, the fruit is a modified berry with tough, leathery rind. Oranage peel contains many volatile oil glands in pits. Interior flesh is composed of segments, called carpels, made up of numerous fluid-filled vesicles that are actually specialized hair cells).
 

Health benefits of oranges

• Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin, which is very effective in persons with excess body weight. Pectin, by its action as bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colon.
  
• Oranges, like other citrus fruits, is an excellent source of vitamin C (provides about 60% of DRI); Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.
  
• Orange fruit contains a variety of phytochemicals. Hesperetin and Narigenin are flavonoids found in citrus fruits. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in vitro studies.
  
• Oranges also contain very good levels of vitamin A, and other flavonoid antioxidants such as alpha and beta-carotenes, beta-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers.
  
• It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
  
• Orange fruit also contains a very good amount of minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering sodium actions.
  

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established that citrus fruits, especially oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants, soluble and insoluble dietary fiber have been found to be helpful in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

Selection and storage

Orange fruit season begins from October and lasts until February. Mature fruits are usually harvested from the tree using machines, and thus may sustain minor, superficial injuries. Such small abrasions however, on the fruit surfaces usually do not influence the quality of the fruit.

In the store, buy fresh fruits that feature firmness, yet yield to gentle pressure but recoils immediately. Fresh oranges have bright color, devoid of any wrinkles on the skin, should feel heavy for their size, and emanate sweet aroma. Avoid overtly soften fruits with spots and mold as they tend to perish early.

Oranges can be kept at room temperature for a week or so and but keep well for up to two weeks in the fruit/vegetable compartment of the home refrigerator. Keep them loose in the fruit container and place in cool area away from excessive moisture as they tend to get mold infection early. Store freshly squeezed orange juice inside the freezer compartment for later use. Store dried orange zest in a cool, dry place in an airtight glass container away from moisture.

Preparation and serving tips

Orange fruit can be carried to any place without much cumbersome. Fresh oranges can be eaten at anytime, anywhere; just wash them under running water to remove surface dirt and any pesticide residues, peel the skin, and enjoy! 

Remove skin after scoring superficially on the skin with your fingers or using a knife. Remove rind and fibers and gently peel off membranes and seeds. They are usually eaten this way. They can also eaten by slicing the fruit horizontally into two halves and scooping out sections of the halves with a spoon.

Orange fruit juice is also as much popular as raw ones; however, use raw fruits instead of juice for the maximum benefit of antioxidants. Fiber content in the fruit is also lessened to a great degree in the juice. If you wish to go for fresh orange juice, then prepare it yourself at home instead of commercial drinks that may contain preservatives and artificial colorants. Bring the fruit to room temperature if kept in the refrigerator.

The outermost part of the rind grated using zester to produce orange zest, which also have many culinary values for its flavor rich oil glands.

Here are some Serving tips:

• Orange fruit sections are a great addition to green and fruit salads.
  
• Orange fruit juice can be a re-freshening intra-day drink.
  
• The fruit is also used in the preparation of desserts, jams, and jellies.
  
• Orange zest (peel) is also used in preparation of popular dishes for its rich flavor.
  
• Dried orange blossoms and leaves are used as herbal tea.
  

Safety profile

Insecticide sprays are widely applied over orange crops. Therefore, it is recommended to wash the fruits in cold running water before use. Organic orange fruits are devoid of these chemicals and are best suited for zest preparation.

Strawberries health benefits – Find out diseases that can be prevented or treated with these miraculous berries.

 

You’ve heard it before that a diet reach in vegetables and fruits can help you combat cardiovascular disease, cancer, and prevent or delay the onset of many of the effects of aging. It’s a statement that can’t be denied. About strawberries has been said a lot of things and many of you know about allergy caused by these berries. But we’ll try to focus only on positive qualities of strawberries.



Strawberries are an excellent source of vitamin C, manganese, dietary fiber, iodine, potassium, folate, vitamin B5, vitamin B6, vitamin K, riboflavin, omega-3 fatty acids, magnesium and copper.
It has been shown that strawberries significantly reduce liver cancer cells due to ellagic acid present in them. It also can be found in many red fruits and berries including raspberries, blackberries, and cranberries and of course strawberries. Ellagic acid prevents the destruction of P53 gene by cancer cells and can also bind with cancer causing molecules making them inactive.
Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas.
An interesting study was carried out on a group of 1000 elderly people, and found that those eating the most strawberries had a risk of developing cancer that was only 33% of the risk in those eating none.

A study published by Journal of Agriculture and Food Chemistry shown that regardless of the cultivars, strawberries reduce significantly the rate of cancerous liver cells.
Like many other berries, strawberries contain high amounts of antioxidants; in particular anthocyanins type 2 and ellagitannins. Anthocyanins have been shown by several studies to be effective in reducing risks of developing cancer, cardiovascular disease and inflammation-related diseases. Anthocyanins have a function similar to cyclooxigenase inhibitors (such as aspirin) but without side effects being a safer version of aspirin in their anti-inflammatory proprieties. A study at Lane University suggests that the high levels of antioxidants in these berries help neutralize the destructive effects of free radicals helping repairing the tissues by giving a boost of vitamin C. Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process. Anthocyanins contained in strawberries greatly reduces the rate of mutation in cells, which is a direct measure for the risk of developing cancer and diseases such as atherosclerosis.
Strawberries have been linked with effecting blood vessels, platelets and lipoproteins positively, which can reduce the risk of coronary heart diseases. Suggest read http://longlifetips.net/heart-disease-risk-factor

Besides their beneficial effects on cancer and heart disease, the antioxidant qualities of strawberries are also good in the process of reversing the course of neuronal and behavioural aging. Due to this positive effect strawberries are helpful in slowing the beginning of Alzheimer’s disease reducing at the same time the effects of this disease. A key ingredient in strawberries is folate which is a main part in the manufacture of red blood cells and a possible aid in delaying the onset of Alzheimer’s.
You must also know that a serving of strawberries will provide you with 200 mg of potassium, that in its turn helps regulate the electrolytes in your body, lowering your risk of heart attack and stroke.
Another important health benefit of strawberries is their effect on skin; they also help clean the blood of harmful toxins. Strawberries when rubbed on teeth and gums remove tartar and strengthen and heal the gums. Data reported in a study indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration which is the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

Eat strawberries everyday and stay healthy!

The Secret Benefits of Watermelon

 

 

Health Benefits

Watermelon isn't just a fruit we should only indulge on for the taste, but a fruit we can count on to protect us from diseases as it holds many powerful organic antioxidants. Although we can find watermelon in almost every shopping mall throughout the year it is a good thing to know that during the summer seasons, these watermelons become exceptionally tasty and are the best of quality. It's without a doubt that watermelons are the most crunchy, refreshing fruits we can find for a reasonable price.

Some Health Benefits of Watermelon

• Watermelons are a great source of Vitamin C and A.
• The delicious red watermelon is an excellent source of the carotene antioxidant which is called lycopene. Lycopene travels through the bloodstream cleansing and neutralizing free radicals that are harmful to the human body.
• Lycopene reduces the risk of cholestrol through eliminating the more harmful radicals which clogs up blood vessels by thickening the walls. Cholestrol is a huge factor of strokes and heart attacks.
• Watermelon is a fruit rich in electrolytes (stuff they put into energy drinks) which helps us stay hydrated as it replaces the moisture that we lose through perspiration.
• Watermelon is great for losing weight, it is a fat free fruit that also helps with energy production.
• Watermelon is the only fruit that contains higher concentrations of Lycopene that any other fresh fruit or vegetable.

So, the next time you are planning to have a BBQ or picnic grab a watermelon instead of cokes or beer. Nothing satisfies your thirst more than a juicy watermelon on a hot and sunny day!

 

Bananas

Banana - The all time favorite and affordable fruit.

Bananas have been the alltime favorite and perennial fruit for hundreds of years now.  It has many curative properties.  This fruit is affordable by anyone and is available in plenty in India.  All the varieties available are beneficial in their own way. Banana is rich in fiber content and also contains natural sugars like sucrose, fructose and glucose. Research has proven that just two bananas provide enough energy  for a strenuous 90-minute workout.   No wonder the banana is the number one fruit with the world's leading athletes.   It can also help overcome or prevent a substantial number of illnesses and  conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst  people suffering from depression, many felt much better after  eating a banana.   This is because bananas contain tryptophan, a  type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel  happier. PMS: Forget the pills -- eat a banana. The vitamin B6 it contains regulates blood glucose levels, which  can affect your mood. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood Pressure: This unique tropical  fruit is extremely high in potassium yet low in salt, making it  the perfect way to beat blood pressure. So much so, the US Food  and Drug Administration has just allowed the banana industry to  make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams  this year by eating bananas at breakfast, break, and lunch in a  bid to boost their brain power.  Research has shown that t the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to  make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood  sugar levels, while the milk soothes and re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.   Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites:Before  reaching for the insect bite cream, try rubbing the affected  area with the inside of a banana skin.  Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads  to gorging on comfort food like chocolate and chips. Looking at  5,000 hospital patients,  researchers found the most obese were more likely to be in high-pressure jobs.  The  report concluded that, to avoid panic-induced food cravings, we need to control our blood  sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the  dietary food against intestinal disorders because of its soft  texture and smoothness.  It is the only raw fruit that can be eaten without distress in over-chronicler cases.  It also neutralizes over-acidity and reduces irritation by coating the lining of  the stomach. Temperature control: Many other cultures see  bananas as a "cooling" fruit that can lower both the physical  and emotional temperature of expectant mothers. In Thailand,  for example, pregnant women eat bananas to ensure their baby is  born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the  natural mood enhancer tryptophan. Smoking: Bananas can also  help people trying to give up smoking.  The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance.  When we are stressed, our metabolic rate rises, thereby reducing our potassium levels.  These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in "The New  England Journal of Medicine," eating bananas as part of a  regular diet can cut the risk of death by strokes by as much as 40%!

  Health benefits of Apples.

An apple a day could keep the undertaker away. Scientists have linked the fruit with a longer life – at least in flies.
Fruit flies, which share many genes with humans despite their tiny size, were either fed normally or had an apple extract added.
Those fed normally lived an average of 50 days – five days fewer than those whose food was supplemented with apple, the Journal of Agricultural and Food Chemistry reports.

Not only did the flies given the apple extract live ten per cent longer, they also found it easier to walk, climb and move about as they aged.
The apple extract also cut levels of various biochemicals found in older fruit flies and linked to age-related deterioration.

The researchers, from the Chinese University of Hong Kong, believe that the antioxidants in the extract mopped up free radicals – dangerous chemicals blamed for a host of ills, including ageing.
A spokesman for the American Chemical Society said: ‘The results, obtained with fruit flies – stand-ins for humans in hundreds of research projects each year – bolster similar findings on apple antioxidants in other animal tests.’
In another study, researchers who quizzed thousands of women about their diets found that those who regularly ate apples were 20 per cent less likely to suffer heart attacks and strokes.

The apple’s genetic code has recently been cracked, paving the way for crunchier, juicier and healthier fruits.
Researchers are already using the information to grow red-fleshed apples bursting with antioxidants credited with keeping eyes and joints healthy and warding off heart disease, cancer, Alzheimer’s disease and diabetes.
Apples that suppress appetite could also be in the pipeline, with the first ‘extra-healthy’ apples on supermarket shelves within just four to five years.
The decoding of the apple’s DNA by a team of almost 100 scientists from five countries has also shed new light on its roots.
The research suggests that around 65million years ago, the time when a comet is thought to have wiped out the dinosaurs, the plant that would eventually give rise to the apple tree underwent a massive and rapid genetic change, in which many of its genes were duplicated.
The extra genes allowed the apple to adapt to tougher conditions and sent it along a  different evolutionary path from peaches, strawberries and other related fruit.

Flat Belly Fast Without Crunches!

Four moves that will help you to get abs in six weeks
Courtesy of Woman’s Health
Relying on crunches alone to trim your waistline is about as useful as wishing for a flatter stomach. To get results, you need to train your core to stabilize your whole body, explains Mike Robertson, co-owner of Indianapolis Fitness and Sports Training.
This workout activates your entire core muscles and strengthens your back and butt muscles (slouchy shoulders and weak gluteal muscles contribute to an unflattering pooch). Do three sets of each move (10 to 12 reps per side) three days a week to see a better result fast.


Squat, holding a medicine ball next to your right hip (a). Keep
your arms straight and raise the ball up and across your body until
you’re standing and the ball is above your left shoulder (b).
Lower back to start. That’s one rep.
________________________________________________________________


Hold a dumbbell and raise your right arm, keeping your elbow close to your ear (a).
Step forward with your left foot, lowering until your thigh is parallel to the floor (b).
Push off your left foot to stand up. And that’s one rep.
________________________________________________________________


Get into a pushup position (a). Shift your weight to your left hand and rotate your body,
raising your right arm into the air so that your arms and torso form a T (b).
Hold for two or three seconds, then return to start. And that’s one rep.
________________________________________________________________


Hold a dumbbell in your right hand, bend your knees, and lean forward from your hips (a).
Brace your abs and pull the weight up to chest height without rotating your torso (b).
Return to start. And that’s one rep.

 Delicious Uses for Mint

With the wild weather we’ve had so far this summer, it’s been a weird year in my garden. Except that I’ve enjoyed one victory that I’ve never before been able to accomplish–the pot of mint I started in the spring has transformed into a full-fledged flourishing, fragrant plant!

To celebrate my herbaceous victory (strange, isn’t it, how most gardeners have at least one thing that they’re just not good at? For me it’s always been herbs) and Foodie Friday in one shot, here are 3 ways to use fresh mint for better health, good eating, and summer joy.

1.Freshen Up Tea Time

There’s nothing like the scent that wafts up when boiling water hits just-picked mint leaves. It will refresh and relax you simultaneously, a rare quality in any plant. Save the left-overs to pour over ice, and you’re officially sipping the spirit of summer. A heathy aside – mint relaxes digestive tract muscles and relieves cramping, so it’s even more yummy for your tummy.

 

2.Bring Your Feet Back to Life

If summer sandals have done a number on your tootsies, try this minty foot scrub recipe from Health.com: Combine 1 cup sea salt, 1/3 cup olive oil, and 6 drops peppermint essential oil. Scrub feet, then rinse. The salt exfoliates, and mint’s menthol soothes sore muscles.

3.Make It Savory

In places from Morocco to Thailand, mint enlivens savory dishes with its bracing, fresh bite. One of my favorite savory mint uses, inspired by the fabulous Elephant Walk restaurant, is to wrap a piping hot spring roll in a large lettuce leaf, tucking in a few sprigs of mint and basil. The cool crunch of the green stuff against the salty, hot goodness of the spring roll is a serious experience indeed.

Hidden Health Secrets of Lemons

By Theresa Cheung
Did you know the Ancient Egyptians believed that eating lemons and drinking lemon juice was an effective protection against a variety of poisons, and that recent research has confirmed this belief?
There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances--notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene--that promote immunity and fight infection.
These are well-known health facts about lemons. But there’s so much more to this little yellow fruit. Here are 15 that I’ll bet you didn’t know. Whether you use them in the form of juice, teas, drinks, dressing, poultices or in the bath, take advantage of lemons’ natural healing power.

1.Abolish Acne

Lemon contains citric acid, which can be effective in treating acne. The vitamin C found in citrus fruits is vital for that healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. In addition to drinking lemon juice with water first thing in the morning, here are some suggestions on how to prepare a homemade acne treatment using lemon:
· With your finger or a cotton ball, apply fresh lemon juice on acne and leave it overnight. Wash with water the following morning. There may be an uncomfortable sensation of burning at first, but it will soon disappear.
· Mix one part of freshly squeezed lemon juice with an equal part of rose or honey water. Put the mixture on affected areas for at least half an hour. Wash it afterwards with water. This application should be repeated twice daily, ideally in the morning and the evening.
Note: these remedies are safe and natural, but if acne is severe or there are open wounds, consult your doctor first.

2.Abandon Your Anxiety

Research has shown that lemon balm has a calming effect and therefore may be able to help remove fatigue, exhaustion, dizziness, anxiety, nervousness, and tension. It is also believed that inhaling lemon oil helps in increasing concentration and alertness. It can therefore be used as a room freshener in offices to increase the efficiency of the employees. If you’re feeling tense sprinkle a few drops of lemon balm essential oil (Melissa officinalis) on a handkerchief to inhale.

3.Canker Sore, No More

The proven antibacterial and antiviral properties of lemons can accelerate the healing process in the case of cankers. Mix the juice of freshly squeezed lemon into a glass of lukewarm water and rinse your mouth with this solution; do this three times a day. There may be a burning sensation when the lemon juice comes into contact with the canker, however, the more frequently you use it, the less burning there will be.

4.Leave the Fever

Chills and fevers may be due to a variety of causes, but the lemon is always a helpful remedy. Here is a method that can ease symptoms: add the juice of 1 lemon to a cup of hot water with honey and drink at once, then every 2 hours until the fever or chill subsides.

5.Cold and Flu Got You Blue?

When you have a cold, the healing power of lemons works both internally, by supplying urgently required vitamin C to your defense cells, and externally, through the application of its antiviral properties to the virus on the mucous membranes in the nose and throat.
At the first indication of a cold – a runny nose or sore throat –try to give your body as much immune-boosting vitamin C as you can so that the virus is eliminated before it gets a chance to take hold. Drink the freshly squeezed juice of 1 lemon in a glass of lukewarm water every 2 hours.
If you have a sore throat, add the juice of 1 lemon and 1 teaspoon (5ml) of sea salt to 1 cup (250ml) lukewarm water. Gargle three times a day for 1 minute to diminish the burning sensation. If it’s a case of tonsillitis, gargle every 2 hours for at least 30 seconds with the freshly squeezed juice of 1 lemon. Tilt the head back to allow the antibacterial and antiviral properties of the juice to flow into the back of the throat. You can swallow the juice when you have finished gargling thereby benefiting from an immune-boosting vitamin C shot.

6.Cure Corns and Calluses

Lemon poultices applied overnight are a good home remedy for corns and calluses. Place a slice of lemon approx 5 mm thick on to the corn, bandage and fasten. Dabbing the affected area with lemon essential oil also helps accelerate the healing process. Take care to only use the undiluted oil on the callused area using a cotton ball or Q- tip, as it is too strong for un-callused skin.

7.Erase Eczema

If you suffer from skin infection such as eczema, a lemon wrap may offer relief. Add 8 drops of lemon essential oil to 1 cup (250ml) lukewarm water and 1 tablespoon (15ml) of liquid honey. Honey also has anti-inflammatory effect and strengthens the healing power of lemon.
Soak a linen cloth in the liquid, squeeze out the excess, and gently place the cloth on the affected area for 15 minutes, 2 to 3 times a day. Not only will this ease the infection, it will counter the overwhelming urge to scratch.

8.Fight Fatigue

Long distance walkers, world travelers, and explorers look upon the lemon as a Godsend. When fatigue sets in, they might suck lemon juice by piercing the top of the fruit with a straw, giving themselves a quick-acting medicine and a lovely refreshment.
Explorers also use lemon for protection against many infections of the tropics. A small amount of lemon juice will quench thirst more effectively than many times the amount of water. Experienced travelers declare that when they add lemon juice to ordinary drinking water, in various localities, it acts as an antiseptic and prevents illness due to allergy to different water supplies.
Lemon oil also seems to be able to stimulate brain activity so whenever you feel tired for no reason or are finding it hard to focus or concentrate, add 4 drops of lemon oil to a water-filled aromatherapy lamp. Alternatively, drink a glass of lemon water every few hours.

9.Hexed with Halitosis?

Lemons can help freshen breath that has gone sour after consuming certain spices, alcohol, cigarettes, or that is caused by insufficient salivation. To keep breath fresh, thoroughly rinse your mouth several times a day with the freshly squeezed juice of 1 lemon in a glass of lukewarm water. Chewing on a lemon slice after every meal will also help.

10.Healing Hypertension

Garlic and onions have been shown to be effective in the fight against hypertension, and they combine well with the healing power of lemon. Add 3 crushed garlic cloves and 1 chopped onion to 1 quart or cold skimmed or low fat milk or soy milk. Slowly bring to the boil and let it stand for 5 minutes. Pour through a sieve and chill. Add the freshly squeezed juice of 3 lemons and sip throughout the day.
And if you suffer from high cholesterol, don’t forget that the pectin power in lemons along with its other metabolism and circulation boosting nutrients can help lower cholesterol.

Benefits of Banana

A professor at CCNY for a physiological psych class told his class about bananas. He said the expression "going bananas" is from the effects of bananas on the brain Never, put your banana in the refrigerator!!! Bananas contain three natural sugars - sucrose, fructose & glucose combined with fiber. A banana gives an instant, sustained & substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses & conditions, making it a must to add to our daily diet. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood & generally make you feel happier. PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood & so helps in cases of anemia. Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food & Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure & stroke. Brain Power: 200 students at a Twickenham (Middlesex) school (England) were helped through their exams this year by eating bananas at breakfast, break, & lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach &, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes & re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up & avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling & irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight & at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate & chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture & smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity & reduces irritation by coating the lining of the stomach. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium & magnesium found in them, help the body recover from the effects of nicotine withdrawal. Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain & regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Warts: Take a piece of banana skin & place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A & iron, & twice the other vitamins & minerals. It is also rich in potassium & is one of the best value foods around.

Cherries

Benefits of Cherry

A cherry is a drupe or a fleshy fruit that has a single seed, usually associated with plums and more distantly to peaches, apricots and nectarines.

Cherry

There are two types of cherries, tart and sweet cherries, both containing anthocyanins so no matter which you choose, both should offer similar benefits. Generally, tart cherries have been found to have higher concentrations of phenolic and anthocyanins than sweet cherries
The cherry, being a deep colored fruit, is a powerhouse of antioxidants, which help fight against the free radicals in the body and may help prevent cancer, heart disease and slow the ageing process.

Cherry nutrition’s
The powerful antioxidants, anthocyanins, found in cherries, give them their rich red color and are believed to help relieve inflammation in the body. These same anthocyanins are also found in blueberries and other purplish-red fruits and vegetables and they may also offer some protection from colon cancer, heart attack and stroke.
Cherry juice, and especially tart cherries, can be used to relieve the pain and inflammation of: arthritis, gout, muscle pain, back pain
Cherries contain melatonin, another natural pain reliever and COX-2 inhibitor. Melatonin also helps to regulate sleep cycles and has been sold as a natural sleep aid. Reduced levels of melatonin have been associated with heart disease and increased cancer rates in night workers. The human body naturally produces melatonin, but primarily in darkness.
Cherries also contain fiber, which is important for a healthy digestive system. Diets high in fiber are believed to reduce the risk of colon and rectal cancer and most other diseases involving the digestive tract.
As every other fruit, cherry is also a rich source of vitamin C. Both types of cherries are high in vitamin C. Cherries vitamin C content helps to improve the immune system and reduces the risks of stroke. Vitamin C also helps to prevent cancer because researches say that vitamin C has the ability to kill cancer cells and also reduce the multiplication of cancer cells. Even elegiac acid and Perillyl, present in cherries, have anticancer properties.
Cherry calories
138 gm of cherries contain:
Calories: 86
Protein: 1.5 g
Carbohydrate: 22.1 g
Dietary fiber: 2. 9 g
Sugar: 17.7 g
Calcium: 17.9 g
Iron: 0. 5 mg
Cherries contain: Vitamin C, Vitamin A, Bioflavonoid, Elegiac acid, Perillyl, anthocyanins, Melatonin, magnesium, phosphorus, potassium, zinc, copper, manganese, fluoride, and folate.

Health tips for Cherry
Cherries are more popularly known as “super fruit” due to the large number of cherries health benefits that can be obtained from them. These tasty small fruits contain a number of elements that provide nutritional benefits as you have read above.
So include in your diet!
There are many ways to lose weight and get fit. But the best and healthiest way to do so, is with a diet that let's you eat your regular food, is easy to follow, doesn't keep you hungry. Many of us know what is healthy or not, but we still don't lose weight. What you need is a good weight loss diet plan, designed by an expert, who makes it around your food choices (veg, non-veg), and your height, weight, gender and other such factors.Here is what you will get for your weight loss diet: Tart cherries may help relieve muscle pain, arthritis pain and the pain of gout better than anti-inflammatory drugs, but here’s a potential new use that might be worthwhile if you need help sleeping. Researchers at Britain’s Northumbria University found that adults who drank two daily glasses of tart cherry juice slept up to six percent more efficiently (less non-sleep time in bed, and about an additional 39 minutes of sleep) than usual. This was a small study - only 20 volunteers participated. They all drank two servings of tart cherry juice concentrate diluted in a half pint of water or a non-cherry fruit drink for seven consecutive days at a time, one glass when they woke up and the second when they went to bed. Researchers who tracked the participants’ sleep habits found that after drinking the cherry juice they slept longer and napped less during the day than they did when they drank the non-cherry fruit drink. They attributed the sleep improvements seen with tart cherry juice to the small amounts of melatonin it contains.