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Nature's Boon


Discussions on "Nature's Boon" in "Healthy and Nutritive Foods" forum.


  1. #1
    vijigermany's Avatar
    vijigermany is offline Supreme Ruler's of Penmai
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    Nature's Boon

    Nature's Boon

    A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy?
    Albert Einstein

    Fruit is an excellent food and medicine as well By eating fruits one can keep illness at bay.these are nature's boon for good health and vitality. They have good taste and possess several vitamins and minerals. They act as scavengers in our body and drive away toxins from it. Fruits contain pure water, sugar, vitamins, minerals, alkali, organic acids, proteins, fat, fibre and some aromatic compounds which give sweet smell to them.

    Fruits are alkaline in nature. They decrease the acidity of blood, thereby reducing the workload of lungs, liver and kidney etc. This is the reason why fruits are very useful for asthma, chronic cold, bronchitis, pleuricy, jaundice and kidney diseases. Ascorbic acid and alkali present in fruits kill the bacteria.

    Since fruits contain less protein and fat, so their digestion period in stomach is of shorter duration as compared to other foods.


    All fruits offer health benefits, but the following 25 stand out as nutrient-dense powerhouses with the most disease-fighting potential

    1.Apple

    Nutritional value (1 medium): 75 calories, 3 g fibre

    • Disease-fighting factor:
    Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite.

    An apple's flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don't peel your apple. Plus, the vitamins lie just beneath the skin.

    2.Avocado

    Nutritional value
    ( ½ avocado): 114 calories, 4.5 g fibre, source of vitamin E and folate

    • Disease-fighting factor:
    Avocados contain healthy monounsaturated fats that can help lower cholesterol levels For a heart-healthy boost, replace butter with avocado on your favourite sandwich.

    Babies love avocados. Their soft, creamy texture makes them easy to eat, and their high fat content helps with normal infant growth and development.

    3. Banana

    • Nutritional value
    (1 medium): 105 calories, 3 g fibre, source of vitamin B6, potassium and folate

    • Disease-fighting factor:
    With 422 milligrams of potassium per banana, these sweet delights have more potassium than most fruit and may help lower blood pressure levels.

    Good for Depression

    4. Blackberry

    • Nutritional value
    (1/2 cup/125 mL): 31 calories, 4 g fibre, rich in antioxidants

    • Disease-fighting factor:
    Blackberries get their deep purple colour from the powerful antioxidant anthocyanin, which may help reduce the risk of stroke and cancer blackberry extract may help stop the growth of lung cancer cells.

    The ancient Greeks called blackberries "gout-berries" and used them to treat gout-related symptoms.

    5.Blueberry

    • Nutritional value
    (1/2 cup/125 mL): 41 calories, 1.5 g fibre, rich in antioxidants

    • Disease-fighting factor:
    Blueberries rank No. 1 in antioxidant activity when compared to 60 other fresh fruits and vegetables. Blueberries may help lower the risk of developing age-related diseases such as Parkinson's and Alzheimer's.

    6.Cantaloupe

    • Nutritional value
    (1/2 cup/125 mL): 25 calories, less than 1 g fibre, source of vitamin A, folate and potassium

    • Disease-fighting factor:
    Cantaloupe is high in the antioxidant beta-carotene, which may help reduce the risk of developing cataracts. Cantaloupe is a perfect diet food since it has about half the calories of most other fruits.

    7.Cherry

    • Nutritional value
    (1/2 cup/125 mL): 46 calories, 1.5 g fibre, rich in antioxidants

    • Disease-fighting factor:
    Sour cherries contain more of the potent antioxidant anthocyanin than any other fruit. Anthocyanin may help reduce inflammation and ease the pain of arthritis and gout.

    8.Cranberry

    • Nutritional value
    (1/2 cup/125 mL): 25 calories, 2.5 g fibre, rich in antioxidants

    • Disease-fighting factor:
    Cranberries are antibacterial and studies show that they can help treat and prevent urinary tract infections. Recent research has also linked cranberries to the prevention of kidney stones and ulcers.

    9.Fig (dried)

    • Nutritional value
    (2 dried figs): 42 calories, 1.5 g fibre, source of potassium, calcium and iron
    • Disease-fighting factor:

    High in fibre, figs may help reduce the risk of heart disease.

    Puréed figs make an excellent substitute for fat (like butter or oil) in baked goods

    10.Goji berry

    • Nutritional value
    (1/2 cup/125 mL): 90 calories, 2.5 g fibre, source of vitamin A,
    rich in antioxidants

    • Disease-fighting factor:
    Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a slew of antioxidants. They have been linked to the prevention of diabetes and cancer, but more research is needed to understand their effects.


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  2. #2
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    vijigermany is offline Supreme Ruler's of Penmai
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    Re: Nature's Boon

    11.Grape

    • Nutritional value
    (1/2 cup/ 125 mL): 53 calories, less than 1 g fibre, source of manganese

    • Disease-fighting factor:
    Grapes contain resveratrol, an antioxidant that may help prevent heart disease by reducing blood pressure levels and lowering the risk of blood clots. Resveratrol may also help stop the spread of breast, stomach and colon cancer cells.

    12.Grapefruit (pink)

    • Nutritional value (1/2 grapefruit): 52 calories, 2 g fibre, source of vitamin A

    • Disease-fighting factor:
    Pink grapefruit contains lycopene and flavonoids, which may help protect against some types of cancer. Grapefruit also boasts an ample supply of pectin, a soluble fibre that may help lower cholesterol levels.

    13.Kiwifruit
    • Nutritional value (1 large): 56 calories, 3 g fibre, source of vitamins C and E, and of magnesium and potassium

    • Disease-fighting factor
    : With more vitamin C than oranges, kiwis can help in the development and maintenance of bones, cartilage, teeth and gums. They can also help lower blood triglyceride levels (high triglycerides increase the risk of heart disease).

    14.Mango
    • Nutritional value
    (1/2 medium): 54 calories, 1.5 g fibre, source of vitamins A and E

    • Disease-fighting factor:
    Mangoes are high in the antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration (the leading cause of blindness in adults).

    Mangoes can be enjoyed ripe as a sweet, juicy dessert choice or unripe as a sour, crunchy addition to chutney, pickels and salads.

    15.Orange

    • Nutritional value
    (1 medium): 62 calories, 3 g fibre, source of vitamin C, folate and potassium

    • Disease-fighting factor:
    Oranges are a good source of folate, an important vitamin for pregnant women that can help prevent neural tube defects in their infants. They also contain a phytochemical called hesperidin, which may lower triglyceride and blood cholesterol levels.

    16.Papaya

    • Nutritional value (1/2 medium): 59 calories, 3 g fibre, source of folate, vitamins A and C

    • Disease-fighting factor:
    Papayas contain papain, an enzyme that aids digestion. Plus, their high vitamin A content aids in maintaining the health of the skin.

    The black seeds inside the papaya are edible and have a sharp, spicy flavour. Try blending them into salad dressing as a substitute for black pepper.

    17.Peach

    • Nutritional value
    (1 medium): 58 calories, 2 g fibre, source of vitamin A

    • Disease-fighting factor:
    High in vitamin A, peaches help regulate the immune system and can help fight off infections.

    18.Pear

    • Nutritional value
    (1 medium): 96 calories, 5 g fibre

    • Disease-fighting factor:

    Much of the fibre found in pears is soluble, which can help prevent constipation. Soluble fibre may also help reduce blood cholesterol levels and prevent heart disease.

    Unlike most other fruits, pears don't ripen well on the tree. Instead, pears are harvested when mature and are allowed to finish ripening under controlled conditions.

    19.Pineapple

    • Nutritional value
    (1/2 cup/125 mL): 40 calories, 1 g fibre

    • Disease-fighting factor:
    Pineapple contains a natural enzyme called bromelain, which breaks down protein and helps aid digestion. Bromelain may also help prevent blood clots, inhibit growth of cancer cells and speed wound healing.

    Since bromelain breaks down protein, pineapple juice makes an excellent marinade and tenderizer for meat.

    20.Pomegranate

    • Nutritional value
    (1/2 fruit): 53 calories, less than 1 g fibre, source of vitamin A and potassium

    • Disease-fighting factor:
    Pomegranates contain antioxidant tannins, which may protect the heart. Studies show that daily consumption of pomegranate juice may promote normal blood pressure levels and reduce the risk of heart attacks.

    21.Prune

    • Nutritional
    value (3 prunes): 60 calories, 2 g fibre, source of vitamin A

    • Disease-fighting factor:
    Prunes are a source of the mineral boron, which may help prevent osteoporosis. Prunes also impart a mild laxative effect due to their high content of a natural sugar called sorbitol.

    22. Raspberry

    • Nutritional value
    (1/2 cup/125 mL): 32 calories, 4 g fibre, source of folate and magnesium

    • Disease-fighting factor:
    Raspberries are rich in ellagic acid, an antioxidant that may help prevent cervical cancer. Promising studies in animals have led researchers to believe that raspberries may also help treat esophageal and colon cancer.

    23.Strawberry

    • Nutritional value (
    1/2 cup/125 mL): 23 calories, 1.5 g fibre, source of vitamin C

    • Disease-fighting factor:
    Strawberries are rich in several antioxidants that have anti-inflammatory properties, including helping to prevent atherosclerosis (hardened arteries) and to suppress the progression of cancerous tumours.

    24. Watermelon

    • Nutritional value (1/2 cup/125 mL): 23 calories, less than 1 g fibre, source of vitamin A

    • Disease-fighting factor
    : Watermelon is 92 per cent water, making it aptly named. It's a great addition to any weight-loss diet because it is low in calories and satisfies the sweet tooth.

    Watermelon rinds and seeds are both edible. Roasted, seasoned seeds make a great snack food, and the juicy rind can be stir-fried, stewed, or pickled.

    25. Tomato

    • Nutritional value
    (1 medium): 22 calories, 1.5 g fibre, source of vitamin A, folate and potassium

    • Disease-fighting factor:
    Tomatoes are nature's best source of lycopene, a potent antioxidant that may help reduce cholesterol levels and protect against advanced-stage prostate cancer.

    Tomatoes cooked with a touch of oil provide more lycopene than raw tomatoes, so a rich tomato sauce made with olive oil is a healthy choice.

    Always drink fresh fruit juice, otherwise it will become sour or stale. Take juice in its natural form i.e. without adding spices or sugar or salt. Do not eat fruits in excess as it sometimes causes indigestion. Always eat ilaichi with banana and drink milk after mango. Fruits are much better than cereals. Use them daily


    Regrds,
    viji


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