Category Archive: Fruits

Blueberries are named for their deep blueish-purplish hue. They are delicious, nutritious and contain vitamins, minerals, and antioxidants which are bursting with notable health benefits.

Packed with antioxidants and flavonoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists.  They are anti-inflammatory and may lower your risk of heart disease and cancer, when eaten regularly in the right amount.

According to a research led by the University of East Anglia, in collaboration with colleagues from Harvard and across the UK, eating a cup of blueberries (approximately 150g) a day reduces risk factors for cardiovascular disease.

Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains (1):

Fiber: 4 grams
Vitamin C: 24% of the RDI
Vitamin K: 36% of the RDI
Manganese: 25% of the RDI
Small amounts of various other nutrients.

The following are some of the potential health benefits of blueberries.

1.  Protect Against Heart Diseases

Blueberries are chock full of vitamin C, vitamin B6, fiber, potassium, folate and phytonutrients that support heart health.  These berries are also cholesterol-free, which are beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

A study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.) found that women (young and middle-aged women) who consumed at least three servings of blueberries or strawberries per week showed the best results in reducing the risk of heart attack.

2.  Reduce DNA Damage, Which May Help Protect Against Aging and Cancer

Oxidative DNA damage is an inevitable part of everyday life.  This process occurs tens of thousands of times per day in every cell throughout your body.

As blueberries are high in antioxidants, they can neutralize some of the free radicals responsible for damaging your DNA.

In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% .

These findings agree with smaller studies that use either fresh or powdered blueberries.

3.  Prevent Cancer

The various phytonutrients, Vitamin C, and vitamin A found in blueberries provide powerful antioxidants that may help protect cells against free radicals that cause diseases.

Researches have found that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.

Folate in blueberries also plays a role in DNA synthesis and repair. This can prevent the formation of cancer due to mutations in the DNA.

4.  May Lower Blood Pressure

High blood pressure is a major risk factor for heart disease.

In an eight-week study, obese people who had had a high risk of heart disease saw a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day.

Other studies have observed similar effects — especially for postmenopausal women

5.  Help Maintain Brain Function and Improve Memory

Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women.

Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination.

6.  Prevent Constipation

Blueberries are high in insoluble fiber, which help maintain regularity in the digestive tract and ultimately can prevent constipation.  The skin adds extra fiber and they’re over 50% water.

7. May Help Prevent Urinary Tract Infection (UTI)

If you suffer from UTI frequently, take heart that eating blueberries or drinking blueberry juice may help prevent this type of infection.

Cranberry juice is well known for preventing UTI but if you find cranberry juice a tad tart for your liking, you can try blueberry juice.

As blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder.

Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries.

All year round, wherever you are, you can make any day better with a boost of  delicious and healthy blueberries.

Blueberries taste great, the blueish-purplish hue is enticing, they boost your heart health, brain function and numerous other aspects of your body.  Blueberries can be eaten fresh, frozen, dried and there are endless ways to enjoy them.  What’s not to love about blueberries?

Whenever someone in the family has constipation, papaya will be the first thing that pops out in my mind to help them counter constipation. Papayas are very affordable and easily available in our country. Chilled papaya with a squeeze of kafir lime juice tastes incredibly refreshing, especially on a hot and sizzling day. While my girls are not big fans of papaya, I love this sweet fruit, not only the flesh but also the seeds.  Not that the seeds are delicious, in fact they are strong tasting with tinge of spiciness and bitterness, I eat the seeds solely to reap the healing properties.

Papaya seeds contain nutrients that help heal cirrhosis of the liver and improve kidney health, preventing renal failure. Its anti-inflammatory properties help treat arthritis and joint disease. It contains an alkaloid called carpaine that kills intestinal worms and amoeba parasites. Papain, in papaya seeds, helps in effective digestion of protein. Papaya seeds contain agents that stop the growth of cancer cells and tumors. They contain isothiocyanates which work well for colon, breast, lung, leukemia, and prostate cancer.

Believed to be a native of Central America, growing along the Caribbean coast, the papaya tree was considered sacred by the Mayans for its various medicinal properties. The fruits are not the only segment of the tree that was considered valuable, the leaves, seeds, and flowers too possess healing powers. It is also said that the great voyager Christopher Columbus used to refer to it as “fruit of the angels”. What makes papaya such an incredible ingredient is the presence of the enzyme papain along with other essential nutrients that work together to provide you nature’s best.

According to an article by the Telegraph UK, papaya has been declared a new super fruit after scientists found that it can prevent and may be able to treat a wide range of cancers.

5. Immunity – Papaya is a great source of vitamin A, B, C, and K and is known as an excellent immunity booster. It is great for the growth of body tissues, including hair and skin. It helps in maintaining collagen, the structural protein of connective tissues. It is said that a medium-sized papaya could provide you double your daily requirement of vitamins.

6. Cleansing – Beauty experts too, often suggest using slices of papaya as a natural skin cleanser as the active enzymes work wonders to remove impurities.

7. Arthritis – It is also rich in minerals such as calcium, potassium, magnesium and copper. Regular consumption helps in building up the calcium bank in the body and in the long run could help keep a check on arthritis.

8. Dengue – Papaya leaves are commonly used in the treatment of dengue to help boost up the count of platelets. Dengue is an infection which affects the blood platelets massively. A simple remedy to get back the platelets count is to give the patient a glass of papaya leaf juice. It is prepared by grinding the leaves with a small amount of water to extract the juice. However, dengue can prove to be fatal once it develops into Dengue Hemorrhagic Fever which shuts down the circulatory system.

9. Weight Loss – papaya is low in calories and therefore proves to be the perfect option for breakfast. A serving of 140 grams of the fruit contains only 60 calories, with total fat 0.4 gram, no cholesterol, 15.7 gram carbohydrates and 2.5 gram dietary fiber.

10. Prevents eyes related diseases and macular degeneration – Macular degeneration is a disease of the eye. In this condition, the ocular cells degenerate, which results in blurred vision and can cause blindness as well. This is an age-related illness and adding papayas to the diet is beneficial for reducing the risk of developing macular degeneration. An antioxidant named beta-carotene gives papaya its orange color. Just as carrots help to improve the eyesight due to the presence of beta-carotene, it is also known to be effective in reducing the effect of macular degeneration. According to a study published in the Archives of Ophthalmology, a consumption of 3 or more servings of this fruit on a daily basis day may lower the risk of age-related macular degeneration (ARMD).

11. Prevents constipation – papayas consist of papain, a chemical which enables digest proteins (particularly food along with gluten). Focused amounts can particularly be located within unripe papaya. This kind of enzyme aids in preventing the buildup of mucoprotein (partly digested protein) within the body as well as lymphatic system. In reality, papain has been extracted to create health supplements for digestion of food. Therefore, the unripe papaya is recognized as to get much more recovery powers for bowel problems compared to the ripe one.

How safe is papaya?
Contraindications
Papaya may cause severe allergic reactions and is therefore contraindicated in sensitive people.

Pregnancy/nursing
Possibly unsafe depending on the part of the plant being used and dose administered. Avoid use.

Side Effects
Papaya may cause severe allergic reactions in sensitive people. Papaya latex can be a severe irritant and vesicant on skin. Papaya juice and papaya seeds are unlikely to cause adverse effects when taken orally; however, papaya leaves at high doses may cause stomach irritation.

Toxicities
There are parts of the plant (eg, seeds) that contain benzyl isothiocyanate, which may cause poisoning at high doses.

Skin Discoloration
The papaya gets its orange color through beta carotene, a nutrient within the carotenoid family which also will provide you with vitamin A. Too much of beta carotene causes the palms of the hands as well as soles of the feet to have tinges of yellow or orange color. This is called Carotenemia. Carotenemia isn’t to be mistaken for jaundice, a yellowing on the skin which also impacts the whites of the eye. Jaundice is actually a symbol of higher-than-normal bilirubin levels; carotenemia is undamaging. Reducing your papaya usage will certainly solve the discoloration of your skin.

Being an anemia patient, I give priority to fruits and foods rich in iron. One of the fruits high in iron content is the red dragon fruit.

Like other fruits, the dragon fruit is low in calories and a good source of essential nutrients you need for good health.

Dragon Fruit Fun Facts

Dragon fruits have a surprising number of phytonutrients. Rich in antioxidants, they contain vitamin C (equivalent to 10 percent of the daily value), polyunsaturated (good) fatty acids, phosphorus, fiber and several B vitamins for carbohydrate metabolism, as well as carotene and protein. Calcium is present for strong bones and teeth, iron and phosphorus for healthy blood and tissue formation. The benefits are realized in a number of ways, from a strengthened immune system and faster healing of bruises and wounds to fewer respiratory problems.

Dragon fruits are proven to lower blood sugar levels as well as blood pressure, strengthen bones and teeth, promote healthy blood and tissue formation, strengthen the immune system, heal bruises and wounds faster and prevent respiratory problems.

Dragon fruits have zero complex carbohydrates, so foods can be more easily broken down in the body, helped by vitamin B1 (thiamin) and other B vitamins. The phytochemical captin, used as a medication to treat heart problems, is present in the fruit itself, and an oil in the seed operates as a mild laxative.

The seeds of dragon fruits are high in polyunsaturated fats (omega-3 and omega-6 fatty acids) that reduce triglycerides and lower the risk of cardiovascular disorders. Eating dragon fruit can help the body maintain such normal function as ridding the body of toxic heavy metals and improved eyesight. Lycopene, responsible for the red color in dragon fruit, has been shown to be linked with a lower prostate cancer risk.

Good for Bones and Blood

With its calcium and iron content, the dragon fruit is also good for your bones and blood. The Food and Agricultural Organization of the United Nations considers dragon fruit a fruit of “high nutritional value” due to its calcium content. One small fruit meets 1 percent of the daily value. The dragon fruit is an even better source of iron, meeting 8 percent of the daily value.

However, consume dragon fruit in moderation because it contains fructose, which may be harmful to your health, if taken in excessive amounts.

Lemons are my besties in the kitchen. They are one  of the staples that are always available in my refrigerator.  I drink lemon juice several times in a week, use the juice to marinate meats and dab the juice on my face. Lemon juice is a natural astringent.

The health benefits of lemons are due to its many nourishing elements like vitamin C, vitamin B6, vitamin A,vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper,  calcium, iron,  magnesium, potassium,zinc, phosphorus and protein.

Lemon is a fruit that contains flavonoids, which are composites that contain antioxidant and cancer fighting properties. It helps to prevent diabetes, constipation, high blood pressure, fever, indigestion and many other problems, as well as improving the skin, hair, and teeth. Studies conducted at the American Urological Association highlight the fact that lemonade or lemon juice can eliminate the occurrence of kidney stones by forming urinary citrate, which prevents the formation of crystals.

Lemons contain pectin fibre which is extremely valuable for colon well-being. Lemons also have effective antibacterial properties.

The fragrance of lemon can likewise repulse mosquitoes, while drinking lemon juice with olive oil serves to dispose of gall stones.

Lemons contain an acidic juice which stimulates our body to become more alkaline.

Reasons to include lemons in your diet:

1. Improves liver function
2. Reduces symptoms of colds and other viruses
3. Stimulates bowel moment and cleanses the bowel
4. Reduces acidity in the bladder, thus prevents UTIs
5. The antioxidant vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.
6. Vitamin C plays a vital role in the formation of collagen, the support system of the skin.
7. Improves digestion. Because lemon juice’s atomic structure is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly. Lemon water also helps relieve indigestion or ease an upset stomach.
8. According to the American Heart Association, eating higher amounts of citrus fruits may lower ischemic stroke risk for women.

Adding lemon juice to your favorite recipes is relatively easy. Roast chicken cooked with lemon instead of stuffing becomes deliciously tender and aromatic.

Boil barley and make your own lemon and barley water. Squeeze the juice of  lemon over your salad, chicken, fish or seafood. Try a slice of lemon with your tea.

You can even clean with lemons. Just add to vinegar as a great kitchen cleaner. Or slice up some lemons and pop them into your microwave oven, set to cook mode for a minute and wipe down the microwave oven. I love popping sliced lemons into the oven and bake them for several minutes to get rid of odour.

Potential health risks of consuming lemons

Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and regurgitation when consuming highly acidic foods such as citrus fruit; however, individual reactions vary.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

A few days before CNY last month, we were at Cold Storage at Gardens, Mid Valley and saw a promotion on freshly juiced pomegranate juice. The pomegranates were flown in from Turkey.  There were a few Turkish representatives at the booth to promote the fruit.  There was a really long bee line of customers waiting to buy the freshly squeezed pomegranate juice.  Though priced at RM12.99 a bottle, many people did not mind the price, including us!  I first bought 2 bottles and when the MIL saw them, she followed suit and bought 2 bottles herself.  The juice was really sweet, pure and fresh.  Each bottle consisted of about 2-3 whole pomegranates.

Cass could not wait to grab her bottle of freshly squeezed pomegranate juice and drank it immediately.

Health Benefits of Pomegranates:

The pomegranate is known as a superfood. Its jewel-like seeds (arils) have been used for medicinal purposes for millennia. Packed with powerful antioxidants and vitamins, this ruby-red fruit has been shown to be a cure-all for just about any ailment. It helps stomach upsets, menopausal hot flashes, hemorrhoids, conjunctivitis, osteoarthritis, lowers blood pressure, stimulates the immune system, wards off the flu, reduces inflammation, reduces risk of heart disease and lowers cholesterol.

The peel is good for the heart and blood vessels; the white membrane is good for stopping diarrhea and good for wounds and ulcers of the mouth and throat. The fruit also strengthens the brain, cleanses the body and blood from toxins, and is very good at expelling worms from the intestines.

Pomegranates keep you young too. Chinese herbology cites pomegranate juice as a longevity treatment. And thanks to the pomegranate’s antioxidant extracts, modern science and the cosmetics industry agree that topical application of products containing the ruby red fruit can keep wrinkles at bay. Pomegranate-tinged anti-aging creams, massage oils, masques and toners are readily available these days.