Top 5 Most Nutritious Fruits in the World

When eating fruits it is important to remember that variety is the best, each fruit containing some nutritious elements in a unique quantity, helping your body in a certain way. The best 5 fruits to be consumed due to their high content of nutritious elements are:

1. Blueberries
2. Kiwi
3. Strawberries
4. Guava
5. Cranberries

1. Blueberries

Many recent studies show that blueberries are the most nutritious fruits. Besides their good flavor and aspect, blueberries are very low in calories. It is best to consume these fruits in the May- October timeframe, but even frozen they have so many antioxidants that, just half a cup can double the antioxidant power of our diets. Some experts suspect blueberries to influence the aging process by slowing it down. Besides antioxidants (especially in their skin), they contain: vitamin A, vitamin C, vitamin B1, beta-carotene, potassium, zinc, iron, calcium, magnesium, are high in fibres and low in calories. They also contain anthocyanosides, an anti-bacterial pigment which has a beneficial effect on blood vessels and on the treatment of varicose veins.

Health and diets

Although blueberries do not offer the cure for all health problems, the number of substances that can offer health benefits is extremely high.

Antioxidants help protect the body against the damage of free radicals to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Although red wine is one of the best sources of antioxidant anthocyanins, substances that are highly cardioprotective, a recent study found that blueberries deliver 38% more of these free radical fighters.

It is possible that these acids may inhibit cancer initiation. Ellagic acid is found in blueberries and some other berries. Folic acid may help guard against cervical cancer.

Generally, it is recommended to have about 25g of dietary fibers in your daily diet as high fiber diets offer a lot of benefits to human body’s health. Blueberries are a good source of dietary fibers, containing about 2.4g of fibres / 100g of blueberries. This means that you need about one kg of blueberries per day in order to have the recommended quantity of fibres in your body.

Blueberries and memory

In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidant stress and may reduce the effects of age-related conditions. Researchers also found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

2. Kiwi

Although is not seen by many as the most nutritious, kiwi is for sure one of the top 5 nutritious fruits. Fat-soluble antioxidants—Vitamins E and A (in the form of beta-carotine) make kiwi one of the most nutritious fruits.

Health

Combining fat- and water-soluble antioxidants, kiwi has an excessive free radical protection. Kiwi is also packed with more vitamin C than an equivalent amount of oranges. It is very rich in fiber, good for the immune system, blood pressure and the heart. Kiwi also contains an enzyme that assists digestion (actinidin) and is a good source of potassium, magnesium, copper and phosphorous.

Eating two to three kiwifruit a day can significantly thin your blood and reduce blood clots. Kiwi has effects similar to taking aspirin daily to protect your cardiovascular health. Also, the fibers in kiwi lower the cholesterol level and help control blood sugar level.

Protection of DNA

Kiwi fruits have fascinated researchers for there ability to protect DNA in the nucleus of human cells from oxygen-related damage. It was not yet discovered witch compounds in kiwi give it this protective antioxidant capacity. Kiwi contains a variety of flavonoids and carotenoids that have antioxidant activity. These phytonutrients in kiwi are most likely to be responsible for this DNA protection. The protective properties of kiwi have been demonstrated in a study with children in Italy. Consuming kiwi or citrus fruits, these children showed less respiratory-related health problems such as wheezing, shortness of breath or night coughing.

Preparing and consuming
Kiwifruit can be eaten whole (including the skin). For those who prefer not to eat the skin, the fruit can be cut in half and then the flesh scooped out with a spoon (like in the first image). There is also a special plastic tool designed for this purpose with a spoon at one end and a knife at the other (like the one in the second image). You can also slice the fruit into several coins about 25″ thick, possibly cutting each coin into quarters, and serving it, skin-on, as a platter or with plain yogurt.

Peeling kiwi fruits can be done by using a potato peeler, drawing up from the bottom towards the thicker. In New Zealand and Australia, kiwi fruits are favorite toppings for pavlova. Because the proteases break down the cream, the pavlova must be consumed promptly.

3. Strawberries

Strawberries are also very important in a person’s diet, having many nutritious compounds. They contain more vitamin C than any other berry. Also, they are high in folic acid, potassium, dietary fiber and manganese. It is known that one serving of eight medium sized strawberries contains 140% of the R.D.A. (Recommended Daily Allowance) of Vitamin C, 20% of the daily value for folic acid and only 50 calories. The strawberries contain no fats.

Health

Strawberries have antioxidants (anthocynanins and ellagic acid) that fight carcinogens. The antioxidant compounds in strawberries can also prevent the oxidation of LDL (“bad” cholesterol) and help fight the development of heart disease.

Because of their high level of vitamin C and the small amounts of iron, strawberries are good for fighting amnesia and fatigue. Strawberries also help eliminate cholesterol, because they contain a soluble fiber named pectin.

Folic Acid found in strawberries helps prevent birth defects. Low levels of folic acid in the organism can lead to dementia, many cancers, heart disease, osteoporosis, birth defects, autism and depression.

Preparing Strawberries

Strawberries are very perishable and should not be washed until right before eating or using them in a recipe. To prevent the strawberries from absorbing excess water, you shouldn’t remove their caps and stems until after you have washed the berries under cold running water and patted them dry.

Strawberries Pie

Strawberry pie can be made very simple and fast. First you have to combine sugar, corn starch, and water in a medium saucepan and cook over medium heat. After it is thick, remove from heat and stir in 3 tablespoons of gelatin. Set it aside to cool and clean the berries. After that, put them in the baked pie crust. Place it in refrigerator while the sauce cools. Remove the pie crust from the refrigerator and pour the cooled mixture over the strawberries. Now return it to the refrigerator for at least an hour.

4. Guava

Some researches say that guava is actually the most nutritious fruit. Guava is a genus of about 100 species of tropical shrubs and small trees in the myrtle family Myrtaceae, from the Caribbean, Central America and northern South America. The leaves of guava are opposite, simple, elliptic to ovate, 5-15 cm long. The flowers of this small tree have five white petals with numerous stamens. The fruit is edible, round to pear-shaped, with a thin delicate rind, pale green to yellow, pink or red at maturity. The fruit has a creamy white or orange-salmon flesh and a lot of small hard seeds. The aroma is very strong and characteristic to this fruit.

The place of its origin is uncertain, but it is believed to be an area extending from southern Mexico to Central America. It is common throughout all warm areas of tropical America and in the West Indies: the Bahamas, Bermuda and southern Florida. It can also be found in Egypt, Algeria, the Mediterranean coast of France, Hawaii and other regions in Africa and Asia.

Health

Guavas contain many nutritious substances like fibre, protein, carbohydrates, calcium, phosphorus, iron, and vitamins A (as carotene), B3 and G4. Guava fruit has a lot of moisture and it is low in calories (between 36 and 50) and fats.

Vitamin C can be found mainly in the skin and has less in the firm flesh and central pulp. But when the fruits are fully ripe and soft, the quantity declines. Also, heat processing destroys about 50% of the Vitamin C. The guava seeds contain 14% of aromatic oil, 15% protein and 13% starch. The strong smell of the fruit is attributed to the carbonyl compounds of the fruit.

Guava preparation

The fruit can be eaten whole, but is often prepared seeded and served sliced as dessert or in salads as a dessert. In Asia, raw guava is often dipped in salt or prune powder. Guava can also be boiled to make candies, preserves, jellies, jams, marmalade and juices. In Asia, a tea is made from guava fruits and leaves. Guava juice is most popular in Egypt.

Red guavas can be used as the base of salted products such as sauces. Thus, the fruit can be a substitute for tomatoes, especially for those who suffer from the latter’s acidity.

5. Cranberries

Cranberries contain significant amounts of antioxidants and other phytonutrients that can help protect against heart disease, cancer and other diseases. Cranberries are also an excellent source of Vitamin C, dietary fiber, manganese and vitamin K. Cranberries are known to boost the immune system and protect against infections. They also contain significant amounts of flavonoids (some of the most powerful and effective antioxidant compounds available to humans). They are very important since our bodies are unable to produce flavonoids (we must derive them from the food we eat and from supplements).

Health

Cranberries are known for their ability to help prevent and treat urinary tract infections. Recent studies suggest that this fruit may also promote gastrointestinal and oral health, lower LDL and raise HDL (good) cholesterol, prevent the formation of kidney stones, aid in recovery from stroke, and even help prevent cancer.

Cranberries contain the highest levels of beneficial nutrients when they are fresh. These fruits are at their peak from October through December. When their short fresh season is past, you can rely on cranberry juice and dried or frozen cranberries. This will definitely help you throughout the year.

Cranberry Juice as Antibiotics

A series of studies led to the conclusion that compounds in berry juice has the capacity to actually change E. coli bacteria in ways that render it unable to initiate an infection. E. coli is responsible for a wide variety of human illnesses like urinary tract and kidney infections to gastroenteritis to tooth decay.

Preparing cranberries

Cranberries are not as fragile as blueberries. Fresh cranberries should be treated with care. Before using, place the cranberries in a strainer and briefly and gently rinse under cool running water.

When using frozen berries in recipes with no cooking, thaw well and drain prior to using. To have maximum flavor in cooked recipes, use unthawed berries. Because the berries were frozen, extend the cooking time a few minutes.

Serving possibilities

In order to take an advantage of the cranberries’ tartness, you can use them to replace vinegar or lemon when dressing green salads. Toss the greens with a little olive oil then add a handful of raw cranberries.

To balance their extreme tartness, combine fresh cranberries with other fruits such as oranges, apples, pineapple or pears. If you wish, you can add a little fruit juice, honey or maple syrup to chopped fresh cranberries. You can also add variety to your favorite recipes for rice pudding, quick breads or muffins by using dried cranberries instead of raisins.

Popularity: 8% [?]

Effects of Pasteurized Milk on Human Body

Throughout the world, people have different opinions regarding milk consumption.

Africans and Orientals have traditionally avoided milk, while Europeans and Americans encourage milk consumption. Besides proteins, milk also contains fats, meaning that it does not combine well with other foods except itself.

Still, nowadays cold milk is often consumed with other products, affecting negatively the digestion process. Milk curds immediately upon entering the stomach, so if other foods are present, the curds coagulate around food particles, insulating them from gastric juices and delaying the digestion process (sometimes long enough to permit the onset of putrefaction).

The pasteurisation process destroys milk’s natural enzymes and its delicate proteins. The active enzymes of milk, lactose and lipose, permit milk to digest itself. When enzymes are destroyed, milk becomes hard to digest by adults. Also, the lack of enzymes and proteins reduces the absorption of calcium and other mineral elements from milk.

In 1930, Dr. Fracis M. Pottenger conducted a 10 years study on the effects of pasteurized and raw milk diets on 900 cats. The cats were divided in 2 separate groups. One group received only raw milk, while the other one received pasteurized milk from the same source.

The first group of cats (consuming raw milk) remained healthy and active throughout their lives, while the second group (consuming pasteurized milk) became confused and ill (heat diseases, loss of teeth, liver inflammation, etc.).
The second and third generation of cats from the second group encountered even more health problems. The cats were born with weak bones and poor teeth (a clear sign of calcium deficiency) and were all sterile. The cats from the first group remained healthy from generation to generation, without been affected by any illnesses. The experiment ended because there was no fourth generation of cats belonging to the second group of cats feed with pasteurized milk.

Besides pasteurization, milk is now “homogenized” to stop cream separating from milk. As a result of this process, fat molecules are pulverized and fragmented in order to stay with the rest of milk components.

But, in this way, fragments of fat molecules can easily pass through the small intestine, increasing the amount of fat and cholesterol absorbed by the body.

Sometimes you can absorb more fat in this way than from eating pure cream from milk. Women consuming large quantities of pasteurized milk suffer the world’s highest incidence of osteoporosis.

Recent studies of the Human Research Centre in Grand Folks, North Dakota, indicated that BORON is another essential element for calcium absorption and bones building. Boron can be found in apples, pears, grapes, cabbage, nuts and other leafy vegetables.

So, adults and children all together, should eliminate pasteurized dairy products from their diets, because human body can not assimilate the nutrients contained by these products.

Popularity: 4% [?]

Main Benefits of Eating Insects

Diets and insects are 2 words extremely rare put together.

Although you might have never eaten insects deliberately, you probably consumed over a pound of insects in your lifetime. Insect parts can be found in numerous products consumed daily, like: bread (flour beetles, weevies and other insects pests that infect granaries are milled along with the grain), fruit and vegetables, canned and processed food. Surprising or not, these insects did you some good by providing extra nutrients (especially proteins) in your meal.

Here are some interesting things related to insects:

1. Many insects are edible, but few species are nutritious and easy to obtain;
2. Insects are easy to raise;
3. Numerous species of insects are low in fat, contain significant quantities of proteins and have a better feed to meat ratio than beef, lamb, pork or chicken;
4. Insects are tasty – if you don’t feel like eating them as a main diet, you could try to make insect flour and add it to bread, for a significant protein boost;
5. Insects are beautiful;
6. Raising insects is environmental friendly.

Insects in the world

Edible insects are starting to be accepted in the western world as a resource worth being considered for present and future food needs. Africa, Asia and Latin America have the highest consumption of insects per person in the world. Here, hundreds of species have been used as human food for centuries. Some of the most important insects species consumed in these regions include: caterpillars, gross-hoppers, beetale grubs, winged termites, bees, wasps, ants, cicadas, etc.

Usually, insects are not used as emergency food, but are included as a planned part of the diet throughout the year or when seasonally available. In Colombia, Venezuela, South Africa, Mexico, etc. there are a lot of people who prefer insects to fresh meat. Insects are served in famous restaurants, fried with black butter or with onion and garlic.

Nutritional value

In dried form most frequently found in village markets of the developing world, insects are very high in crude proteins, many species ranging above 60%. The house cricket seems to be superior to soy proteins as a source of amino acids at all levels of intake. Also, the Mormon cricket seems to be equivalent to soy proteins when referring to nutritional value.

Still, whole insects as a source of protein can be considered to be of a lower quality than vertebrate animal products because of the in-digestibility of chitin. Removal of chitin increases the quality of insect protein to a level comparable to that of products from vertebrate animals. Insects vary widely in fat (energy) content. The insects with the highest quantity of fat are termites and caterpillars.

The African termites have a calorific value of 761 kcal (3196 kJ)/100g, while caterpillar in Nigeria have a reported calorific value of 611 kcal (2566 kJ)/100g. So, termites and caterpillars contain 1.5 more calories than chocolate, 2 times more calories than corn flakes, 3 times more calories than bacon and sausages, 6 times more calories than ham, 15 times more calories than apples etc.

Recent analysis of 94 of the insect species consumed in Mexico also found a high fat caloric value. Excluding pork, soybeans (466 kcal/100 g) was the highest ranking non-insect food tested, plant or animal. Maize was found to have a value of 370 kcal/100 g. Of the insects analyzed, 50% had a higher caloric value than soybeans; 87% were higher than corn; 63% were higher than beef; 70% were higher than fish and beans and 95% were higher than wheat. The five highest caterpillars (of 16 species) had an average caloric value of 659.4, far greater than any of the other analyzed food products.

Cholesterol levels in insects vary from low (none in the edible leaf-cutter ant) to the levels found in animals. Also, insects seem to be very rich in vitamins and minerals: the caterpillars are rich in iron, copper, zinc, vitamin B2; Termites are high in magnesium and copper; the palm weevil larva is rich in zinc, thiamine and riboflavin. The high content of iron and zinc is many edible insects is of particular interest as iron deficiency has become a major problem in women’s diets in the developing world, particularly among pregnant women (the iron deficiency is higher for vegetarians).

Potential hazards

Although insects contain a lot of healthy elements, some of them secrete toxins, produce toxic metabolites or sequester toxic chemicals from food plants. Defensive secretions that may be reactive, irritating or toxic include carboxylic acids, alcohols, aldehydes, lactones, hydrocarbons and steroids. Insects are also a source of injectant, ingestant, contractant and inhalant allergens, and some insects serve as vectors or passive intermediate hosts of vertebrate pathogens such as bacteria, protozoa, viruses, etc. Still, insects intentionally harvested for human consumption do not pose any significant health problem.

Popularity: 8% [?]

All About Milk Allergies

8 of the most dangerous foods consumed in a regular diet, referring to allergies, are:

1. Shellfish
2. Fish
3. Peanuts
4. Tree Nuts
5. Wheat
6. Soy
7. Milk

Milk contains a lot of nutrients needed in a balanced diet, like: proteins, carbohydrates, fats, minerals and vitamins. Caseins accounts for 80% of the total milk proteins, while the rest 20% are contained in the whey (the watery part of milk).

In milk, proteins are the main substances causing allergies. The allergies can cause rapid or slow reactions, depending on person’s resistance. The symptoms for milk allergies (especially for children) are:

• Excessive irritability
• Skin rash
• Abdominal pains
• Vomiting and nosya
• Runny nose
• Poor weight gain and growth

One of the most dangerous reactions caused by milk allergies is ANAPHYLAXIS. This can affect the skin, cardiovascular system, respiratory and gastrointestinal tract. Anaphylaxis can cause a sudden drop of blood pressure, tongue swelling, loss of consciousness and even death.

Still, anaphylaxis is much more common in nuts, peanuts and shellfish allergies than in milk ones.

In case of on anaphylaxis reaction, epinephrine shots should be administrated in order to counteract it.The solution to milk allergies might be non-dairy products. But, be aware that sometimes milk free products can contain milk proteins that cause the allergies. So, even milk-free products can be harmful to a milk allergic person. Some good alternatives to milk and milk products include: rice or soy milk, fruit juice, soy butter, soy and rice-based deserts, puddings, ice pops, etc.

Popularity: 4% [?]

9 Most Important Nutrients in Milk

Although cow’s milk is really best for baby cows, it’s a nutritional element that must be included in all diets.

Raw milk contains all the nutrients that have to be included in a balanced diet, like:

1. Fats
2. Carbohydrates
3. Proteins
4. Vitamins
5. Minerals (except iron)

There are more healthy elements in a 230g glass of milk than you can imagine:

1. Proteins – 8 grams
2. Carbohydrates (lactose) – 11 grams
3. Fats (depending on the type of milk: nonfat or whole milk – from less than 1 gram to 8 grams)
4. Calcium - 0.3 grams (about 35% of the daily doze needed for children). Calcium is absorbed much better from milk than from other products because it contains also vitamin D (which boosts calcium absorption)
5. Vitamin B2 – a glass of milk contains 25% of the recommended daily doze for adults
6. Vitamin B12 – 30% of the recommended doze for children
7. Vitamin D – 25% of the recommended doze for adults
8. Vitamin A – 10% of the recommended doze for adults
9. Zinc – 10% of the recommended doze for children

Proteins are some of the most important elements in raw milk. Several types of proteins can be found only in milk, like caseins (80% of milk proteins). Caseins have an appropriate amino acid composition for growth and development of the young. Other proteins in milk include enzymes, proteins involved in transportation of nutrients, proteins involved in diseases resistance (antibodies) and other growth factors.

Popularity: 5% [?]

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