Category Archive: Nutritional Information of Fruits

Jackfruit is a delicious fruit that is sweet and aromatic. It is rich in vitamin A, C and one of the few fruits that’s high in B vitamins.  Jackfruit also contains folate, niacin, riboflavin, potassium, and magnesium. As jackfruit is high in carotenoids (vitamin A), eating jackfruit regularly may help prevent diseases like cancer, heart disease and eye disorders like cataract and macular degeneration.

Most of us would discard the seeds when we eat the flesh of jackfruit.  Did you know that the seeds of jackfruit contain nutrients too? The next time you eat jackfruit, keep the seeds and boil them for a delicious snack. Although jackfruit seeds are encased in hard shells, you can roast, boil or steam this part of the jackfruit and enjoy them too.

Boiled jackfruits seeds – remove the outer crust of the seed to enjoy the flesh of the seed. It has a similar taste and texture to chestnuts.

Jackfruit seeds are primarily made of starch, but also contain essential vitamins and minerals, as well as antioxidants. Jackfruit seeds are even richer in certain nutrients compared to jackfruit flesh.  The seeds have more protein, calcium, magnesium, phosphorus, thiamin and riboflavin compared to jackfruit flesh.

Jackfruit seeds also contain a range of beneficial bioactive compounds like lignans, isoflavones, saponins and other antioxidants. Every 100 grams of jackfruit seeds also contains small amounts (4 percent of the DV or less) of calcium and vitamin A.

Health Benefits of Jackfruit Seeds

1.  Resistant Starch 
Foods high in resistant starch like the ones found in jackfruit seeds are beneficial to your guts. This is because the good bacteria that live in your gastrointestinal tract can ferment these starches in your large intestine. When resistant starches are fermented, they produce short-chain fatty acids. These short-chain fatty acids can help stimulate blood flow in your colon and reduce the risk of colon cancer.

A healthy gut microbiome isn’t just good for your stomach, intestines and colon; your gut is directly connected to your brain via a cranial nerve known as the vagus nerve. When you consume foods with resistant starches, this can help improve the function of your immune system and prevent diseases that affect your central nervous system too.

2.  Prevents Anaemia
Jackfruit seeds are rich in iron thus eating them regularly can treat and prevent anaemia and other blood disorders. It boosts immunity, increases the production of red blood cells and thwarts off diseases.

3.  Boosts Vision
Being a powerhouse of healthful nutrients like Vitamin A, jackfruit seeds may help in improving vision. Regular consumption of boiled jackfruit seeds or seed powder prevents eye diseases like night blindness and xeropthalmia.

4.  Enhance Sexual Pleasure
Some sources state that the iron in the seeds can stimulate sexual pleasure. In fact, jackfruit seeds have been used in traditional Asian medicine to treat sexual disorders. The seeds can be roasted like chestnut and are considered an aphrodisiac by some experts!

A few months ago, my mil bought a soursop from the market. She hardly ever buys soursops.  So do I.  I didn’t really know how to eat soursop until recently.  And now both my eldest daughter and I are hooked on soursops!

Guanabana, also known as soursop or graviola, is native to tropical areas of Central and South America and the Caribbean. It is part of the custard apple family and is now widely cultivated in tropical and subtropical areas worldwide, including Africa and Southeast Asia.

Guanabana (Annona muricata) is a fruit tree and member of the custard apple family (Annonaceae). The guanabana leaf has been studied extensively for its anti-cancer properties, but traditional medicine has used all parts of the tree for pain, inflammation, malaria, diabetes, and parasites.

Soursop is most known for its creamy, tangy fruit pulp. Traditional practices have used all portions of the soursop plant to treat conditions from fever to malaria.

The taste of the soursop fruit is very unique. When ripen, the pulp which tastes sweet and sour, is very creamy.  It is a delicious combination of strawberry, mango and pineapple, with other sweet and citrus notes.

Soursop has many valuable nutrients, including:

Potassium
Calcium
Sodium
Copper
Iron
Magnesium

Many of the reported benefits of soursop are due to its high content of antioxidants.

Antioxidants are compounds that help neutralize harmful compounds called free radicals, which can cause damage to cells.

Some research shows that antioxidants could play a role in reducing the risk of several diseases, including heart disease, cancer and diabetes (3, 4, 5).

One test-tube study looked at the antioxidant properties of soursop and found that it was able to effectively protect against damage caused by free radicals (6).

Another test-tube study measured the antioxidants in soursop extract and showed that it helped prevent damage to cells. It also contained several plant compounds that act as antioxidants, including luteolin, quercetin and tangeretin (7).

More research is needed to determine how beneficial the antioxidants found in soursop may be to humans.

How does it work?

Soursop contains many chemicals that may be active against cancer, as well as disease-causing agents such as bacteria, viruses, and parasites.

There is some evidence that soursop may battle some types of cancer. According to 2016 in vivo and in vitro research, graviola extract was toxic against some breast cancer cell lines. In vivo means inside a living body, the opposite of in vitro.  Soursop also increased T cells. T cells are lymphocytes in the body that kill cancer cells and other damaged cells.

A 2012 in vivo and in vitro study found graviola may be beneficial against some pancreatic cancer cell lines by inhibiting cellular metabolism.

Still, researchers caution soursop alone is not enough to eradicate pancreatic tumors. It should not be used as a primary treatment. Studies are ongoing to evaluate the efficacy of graviola as an adjuvant therapy for pancreatic cancer.

Uses & Effectiveness

Insufficient evidence for:

An infection caused by sand fleas (leishmaniasis).
Bacterial infections.
Cancer.
Diabetes.
Causing relaxation.
Causing vomiting.
Coughs.
Emptying the bowels.
Herpes.
Inflammation of the nose and throat.
Parasitic infections.
Other conditions.

More evidence is needed to rate the effectiveness of soursop for these uses.

Possible side effects and risks

Soursop may cause nerve damage and movement problems, especially with long-term use. It may also cause serious neuropathy that leads to Parkinson-like symptoms, such as tremors or stiff muscles. If someone has Parkinson’s disease, soursop may make their symptoms worse.

Soursop may be toxic to the kidneys or liver with repeated use. People should not use soursop if they have liver or kidney problems.

Those considering using soursop should also talk to their doctor before use if they:

• have high blood pressure or take blood pressure medications
• have diabetes
• are pregnant
• are breastfeeding

Mangoes are in peak season now and are selling for a song at most places  in where I am living.  The kids are the happiest now as the refrigerator is always well stocked with sweet mangoes. They help themselves to the mangoes anytime they wish. Sherilyn loves whizzing up smoothies from mangoes mixed with a variety of other fruits and frozen bananas.

Belonging to the flowering plant family Anacardiaceae and going by the scientific name Mangifera indica L., mangoes are filled with vitamins, minerals, fiber and antioxidants.

One cup of diced mango contains the following:

100 calories
28 grams of carbohydrates
3 grams of fiber
0.8 grams of protein
46 milligrams of vitamin C (76 percent daily value (DV))
1262 IU of vitamin A (35 percent DV)
23.1 micrograms of folate (20 percent DV)
0.2 milligrams of vitamin B6 ( 11 percent DV)
1.8 milligrams of vitamin E (9 percent DV)
0.2 milligrams of copper (9 percent DV)
6.9 micrograms of vitamin K (8 percent DV)
257 milligrams of potassium (7 percent DV)

Mangoes also provide calcium; iron; magnesium; and powerful antioxidants such as zeaxanthin, quercetin, astragalin and beta-carotene.

Mangoes can possibly help protect and strengthen the body in the following ways:

Age-related macular degeneration
The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.

A higher intake of all fruits (three or more servings per day) has also been shown to decrease the risk of and progression of age-related macular degeneration.

Asthma prevention
The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.

Cancer
Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition and has been shown to reduce the risk of colon cancer in a Japanese study.

In a study conducted by Texas AgriLife Research, food scientists tested mango polyphenol extracts on colon, breast, lung, leukemia, and prostate cancer tissue; mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers.

The researchers are planning to do a follow-up study; they will focus on individuals with increased inflammation in their intestines and therefore a higher risk for cancer.

Bone health
Low intakes of vitamin K are associated with a higher risk of bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables. Vitamin K is important for improving calcium absorption, essential for optimal bone health.

Diabetes
Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of mango provides about 3 grams of fiber.

Digestion
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease
The fiber, potassium, and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of hypertension.

Skin and Hair
Mangoes are also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, found in just 1 cup of mango per day, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Boosts Brain Health
Considered one of the great brain foods, mangoes are packed with vitamin B6, which is essential for maintaining, if not improving, brain function. Vitamin B6 and other B vitamins are crucial for maintaining healthy brain neurotransmitters and also help in supporting a healthy mood as well as healthy sleep patterns.

Naturally Treats Anemia
Mangoes are also rich in iron and may be part of the answer for the millions of people worldwide who are iron deficient. In fact, an iron deficiency can lead to becoming anemic, since iron deficiency is the most common feature of anemia. If this describes you or a loved one, consider eating more mangoes and other iron-packed foods. A year ago I was severely anemic and I think I am still slightly anemic, thus I am definitely going to indulge in more mangoes while they are in peak season now!

Relieves Constipation
An average-sized mango can have up to 40 percent of your daily requirement for fiber, and fiber offers many health benefits, including acting as a natural remedy for constipation.

Diabetics and Mangoes
There’s a lingering myth among diabetics, especially new diabetics, that you just  can’t indulge in sweet foods and fruits. It isn’t a bad rule when it comes to cakes and cookies, but it certainly doesn’t apply to healthful fresh fruits such as mangoes. A reasonable portion of mango has little effect on your blood sugar and is good for you in many other ways, so feel free to enjoy them in moderation.

According to diabetes.co.uk, mangoes are good for diabetes and pre diabetes.  Eating a mango every day could protect people against high cholesterol as well as diabetes.

Similarly, Dr. Sujeet Jha, an eminent Endocrinologist in India has recently decoded Diabetic Diet Myths.

More reading and researches on how mangoes can help prevent and treat pre-diabetes and diabetes can be found here.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.

Mulberries are filled with nutrients that are important for our body, including iron, riboflavin, vitamin C, vitamin K, potassium, phosphorous, and calcium, as well as a significant amount of dietary fiber and a wide range of organic compounds, including phytonutrients, zea-xanthin, resveratrol, anthocyanins, lutein, and various other polyphenolic compounds.

All parts of the plant from root to tip can be used medicinally, though these days we tend to concentrate only on the fruit and leaves, which are high in antioxidant anthocyanins as well as cancer-fighting resveratrol and vitamin C.

Traditional Chinese Medicine (TCM) practice has used mulberry trees for thousands of years to treat diseases like heart disease, diabetes, anemia and arthritis

Although there are many different types of mulberries, there are three main species that you will see in health stores and supermarkets:

• White mulberry (Morus alba) is native to China and the preferred food of silkworms. The leaves are antibacterial and antidiabetic; the fruits have a neuroprotective effect in humans.
• Red mulberry (Morus rubra) is native to American soil that has antibacterial properties and can help fight urinary infections.
• Black mulberry (Morus nigra) is a Western Asian variety transplanted to Europe. These dark berries have antiviral properties that show effectiveness against the HIV virus.

The leaves of the mulberry tree are also traditionally used to strengthen the liver and lungs, treat fevers and cold and eye infections. They also have important antidiabetic properties which modern science is beginning to acknowledge.

Mulberry leaf tea’s health benefits are attributed to its naturally occurring compound, 1-deoxynojirimycin, or DNJ, which is responsible for its antidiabetic effects. Like the fruit, the leaves also have powerful antioxidant properties and has been found to lower cholesterol and triglycerides and reduce inflammation.

Health Benefits of Mulberries

1. Source of Antioxidants

Antioxidants help lessen the damage caused by free radicals and the entire mulberry plant- leaves, stems, and fruit, contains antioxidants.  One antioxidant in particular, resveratrol, has gotten much attention. Research published by the University of Texas Health Science Center credits resveratrol for positive effects on age and longevity.

2. Lower Cholesterol

Cholesterol is an important fatty molecule that is present in every cell in the body. However, elevated cholesterol in the blood is also linked to increased risk of heart disease.

Animal studies show that mulberries and mulberry extracts can reduce excess fat and lower cholesterol levels. They may also improve the ratio between LDL („bad“) and HDL („good“) cholesterol.

Some test-tube experiments also show that they reduce the formation of fat in the liver, potentially helping to prevent fatty liver disease.

3. Improve Blood Sugar Control

Diabetics are sensitive to rapid changes in blood sugar, and need to be careful when they eat carbs.

Mulberries contain a compound called DNJ (1-deoxynojirimycin), which inhibits an enzyme in the gut that breaks down carbohydrates.

DNJ is therefore considered to be beneficial against diabetes, by slowing down the increase in blood sugar after meals

4. Reduce Cancer Risk

Increased stress in the body has been shown to induce oxidative damage in cells and tissues, and is associated with increased risk of cancer.

For hundreds of years, mulberries have been part of traditional Chinese medicine as a remedy against cancer.

Some researchers now believe that these reputed cancer-preventive effects may actually have a scientific basis.  Animal studies indicate that antioxidants in mulberry juice can decrease oxidative stress, potentially reducing the risk of cancer.

5. Immune System Support

Mulberries contain alkaloids that activate macrophages. Macrophages are white blood cells that stimulate the immune system, putting it on high active alert against health threat.

This is the mulberry + orange + apple + lemon + raw honey smoothie that I made for our girls.  I get my mulberries from a farmer who plants pesticide-free vegetables and fruits.

In addition to mulberry fruits, I also drink organic mulberry leaves powder regularly.

Adverse Effects and Individual Concerns

Allergy to mulberries is rare, but pollen from mulberry trees has been reported to cause allergic reactions in sensitive individuals.

Individuals who are sensitive to birch pollen may also react to mulberries, as a result of cross-reactivity.

Since a blood test early this year showed that I have very low blood count, I have been consuming red dates and black dates every day.  To recap, I have a uterine fibroid (submucosal) that causes me heavy menstruation every month. As a result, I am anemic.

My mil would boil a pot of red dates and black dates tonic every other day.  This dates tonic nourishes the blood and is popularly consumed by mothers in confinement and those recuperating from a surgery. On days when there is no dates tonic, I would eat about 4-5 organic red dates (pits removed) and a handful of organic goji berries.

Black jujubes are fresh Chinese dates that have been smoked. This is a “warm” (yang) food that helps nourish yin and reinforce blood; it is more effective in blood reinforcement than fresh jujubes. Eating a few every day is very beneficial for the kidneys (which control the reproductive system) and liver.

In China, where jujube originated, practitioners of traditional medicine have long prized the jujube for its medicinal properties. Once confined largely to China, the fruit now grows in many areas of the world, including southern Europe and the southern United States. Consult your doctor before using dried jujube or any herbal remedy.

So why are jujubes (Chinese red dates) good for women?  The main biologically active components of jujubes are vitamin C, phenolics, flavonoids, triterpenic acids, and polysaccharides.  It also contains 18 out of the 24 important amino acids which helps in the formation of more than 50,000 proteins of the body.  Jujubes are also rich in carotene, B vitamins, flavonoids, calcium, phosphorus, iron, magnesium, cyclic adenosine monophosphate, and other nutrients.

• Jujubes contain 70 to 80 times more vitamin C than in apples and grapes and 20 times more vitamin C than any citrus fruit.  Vitamin C is the nutrient responsible for creating and maintaining collagen.  This antioxidant strengthens blood vessels and gives skin its elasticity and strength.
• The powerful antioxidants and organic compounds found in jujube is why this fruit has been labeled as the herbal elixir of life as people claimed it guarantees youthful looking skin.
• The calcium, phosphorus and iron play an important role in preventing osteoporosis and anemia, both common in women.
• Jujube is rich in cyclic adenosine monophosphate, one  of essential substances in the body’s energy metabolism. It enhances muscle strength, eliminates fatigue, dilates blood vessels, and prevents and treats of cardiovascular diseases.
• Polysaccharides in jujubes can reduce cholesterol, blood pressure, stabilize blood sugar and increase calcium absorption.  Polysaccharides also supports positive mood, stops the effects of fatigue and acts as an anti-inflammatory by supporting the body’s anti-inflammatory processes.

Anti-Cancer Properties

A team of Iranian researchers at the Vaccine and Serum Research Institute in Mashhad conducted in vitro tests to evaluate the ability of dried jujube extract to inhibit growth or induce cell death in a variety of human tumor cell lines. Scientists used the MTT colorimetric assay to measure the degree to which water extract of dried jujube reduced the proliferation of tumor cells. Although the jujube extract inhibited tumor cell proliferation in all lines, it displayed the greatest effect against Jurkat leukemia cells. In a report in the February 2008 issue of “Cytotechnology,” researchers said their findings confirm dried jujube’s cytotoxic properties against a variety of cancer cell lines and urged further study to identify the mechanisms through which jujube works.

Anti-Inflammatory

Diabetics can benefit from jujube fruit when it is used as a medicinal rub for cuts and sores. Many diabetics suffer from poor circulation and neuropathy, which causes nerve damage, especially in the legs and feet.  A study published by the “Journal of Natural Medicines” and conducted at the I.S.F. College of Pharmacy found that jujube fruit can be a therapeutic anti-inflammatory agent. Using jujube fruit as a medicinal rub for cuts may help heal the wound because of its anti-inflammatory capabilities.

Popular jujubes related Chinese herbal formulas

Traditional Chinese Medicine (TCM) believes that it is sweet and warm in properties. It covers two meridians, including spleen and stomach. Its basic functions are to tonify middle-Jiao and Qi and nourish blood for tranquillization. Main jujube fruit uses and indications are diarrhea due to insufficiency of the spleen, palpitations, insomnia, night sweats, anemia and so on.  Dried jujube also reinforces energy, nourishes the blood, soothes the nerves and neutralizes toxic side effects of some medicine.

Try buying organic jujubes or those without sulfur. Buy them from a trusted seller and ask if sulfur is used.

Before consuming jujubes, consult a medical professional if you are suffering or are at risk of diabetes as the fruit contains fructose which can have a negative effect on blood sugar levels.