Best 4 Health Benefits of Grapes

Since grapes season approaches, I thought it will be interesting to see what health benefits these fruits can provide.

Grapes were first cultivated in Europe 6,000 years ago. They got to America with the help of Franciscan monks, who used them for the purpose of making sacramental wine.

There are over 50 varieties of grapes that are cultivated as table grapes and over 60 varieties of grapes cultivated for wine making.

The nutrients contained by grapes are different from one kind to another.

Still, we can say that grapes are 70-80% water and 15-30% sugar (fructose and glucose) (for more details on the use of glucose in the human body, please visit www.the-perfectshape.com/2007/05/26/2-of-the-most-important-elements-in-fruits/ ).

Additionally, grapes also contain the following nutrients: phlobaphene, quercetine, gallic acid, silicic acid, anin, glucosides, salicilic acid, phosphoric acid, oxalic acid, pectins, tannic substances, calcium, magnesium, manganese, iron, vitamin B1, B2, B6, B12, A, C, P, PP, K, enzymes and folic acid.

As we can see, grapes are a great source for numerous nutrients. But this is not all…important nutrients are also contained by grapes seeds (tannic substances, lecithin, phlobaphene and fatty oil), grape skin (tannic substances and oils) and even grapes leaves (sugar, carotene, tannic substances, potassium, sodium, silicon and iron).

In 100g of grapes there are:

1. Calories: 60;
2. Carbohydrates: 15 g;
3. Sugar: 15 g;
4. Proteins: 21g;
5. Fat: 21g.

The main 4 health benefits of grapes are:

1. HEART DISEASES

Numerous studies have been conducted focused on the impact of grapes in preventing or slowing down heart diseases.

About 20 years ago, scientists discovered that French people had less heart related health problems than other countries all around the globe. This discovery was called the French Paradox. The main explanation for this was that French people drank red wine with their meals.

Since this discovery was made, more than 300 other studies were carried out, proving that red wine or grapes juice can reduce the risk of heart diseases in time.

It seems that grapes juice or wine block the artery clogging effects of fatty food products.

Coronary heart diseases occur when plaque accumulations build up on the walls of arteries. This can lead to a blockage of vessels supplying blood to the heart (or brain) causing heart attacks (or strokes).

Antioxidants in fresh grapes, known as polyphenols, are responsible for preventing the accumulation of oxidized cholesterol (this was proven in a study that was published in the Journal of Nutrition).

Resveratrol, a polyphenol contained by grapes, protects against arterial wall damage. Another interesting nutrient contained by grapes is pterostilbene. Researchers discovered that this compound can reduce cholesterol and triglycerides by affecting enzymes responsible with the regulation of fat level in our blood.

Other interesting compounds are saponins, located in grapes skin. These substances bind with cholesterol, preventing in this way its absorption into the body. Also, saponins seem to be able to block inflammations.

And this is not all… By drinking grapes juice we accumulate another antioxidant called alpha-tocopherol, a substance that increases blood antioxidant activity by 50%.

Referring to the selection of grapes, it seems that red grapes are the healthiest and best to eat in order to prevent heart diseases.

2. CANCER

Grapes seem to be very good cancer fighting fruits.

They contain high levels of caffeic acid, a very strong cancer fighting substance.

Bioflavonoids, another nutrient contained by grapes, facilitate the absorption of vitamin C into our bodies and help vitamin C maintain healthy connective tissue in our bodies. They also function as antioxidants, by protecting vitamin C from oxidation and by preventing ruptures in capillaries.

Bioflavonoids provide strength to our cells in the battle with cancerous cells and also help kill cancer cells.

The early mentioned nutrient, resveratrol, also helps in preventing cancer, especially liver, lung, breast and prostate cancer.

As for heart diseases, red grapes are best for cancer prevention.

3. VIRUSES

In a study conducted at Erciyes University in Turkey, scientists discovered that grapes have an effective antimicrobial action. The study revealed that this action applies for certain bacteria, like Stoph and the famous E. coli.

Additionally, the high concentration of tannin, another polyphenol contained by grapes, can help fight viruses and tumors. Tanin is absorbed in the intestinal tract, where it is most effective in fighting viruses.

4. AGING

Although we have found that resveratrol has a lot of health related benefits, the list is not over yet.

As we have previously discussed, resveratrol is a natural antioxidant that can help reduce heart diseases, the risk of cancer and even brain diseases like Alzheimer’s.

Besides these benefits, resveratrol seems to influence genes controlling the aging process.

According to Harvard Medical School researchers, this substance can restrict calories intake. It activates enzymes that slow aging, thus increasing DNA stability and extending life span by 70%.

Grapes can contribute to reducing the risk of loss of eyesight (a major problem among the elderly). By increasing grapes intake we can reduce the risk of macular degeneration (the main cause of vision loss) by 30-40%.

Although it seems that grapes can have a huge positive effect on the human body, there are some RESTRICTIONS/ WARNINGS regarding their consumption. Here are some of them:

1. Neither grapes, nor grapes juice are recommended for persons suffering from stomach ulcers, diabetes and obesity;
2. Eating grapes or drinking grapes juice can cause dental problems. If you have a cavity in a tooth, it is not recommended to consume grapes, as they will intensify the destruction process of the tooth;
3. Grapes cannot be consumed along with a relatively large number of food products, like: milk, fish, beer, mineral water, melons, etc. The combination of these kinds of food products with grapes can cause serious stomach problems.

Popularity: 50% [?]

16 Health Benefits of Eating Apples

The origin of apples is not well known, however there are records of apple crops from ancient Egypt. There are also traces of apples in other Caspian Sea civilizations and China. The word “apple” comes from the old English æppel and it could be one of the oldest English word to come from a Indo-European form.

The largest apple producer in the world is China with about 40% of the total production. The second producer is the U.S. with more than 7.5%. Other leading apple producers are Turkey, France, Italy and Iran. 60% of all the commercially sold apples in the U.S. are grown in Washington state.

Apples are a good source of dietary fiber and vitamin C. One medium sized apple has about 13% of the recommended daily value of dietary fiber and 11% of vitamin C. One apple can supply you with 72 calories, two of them being from fat. Other nutrients that the apple has are vitamin K, vitamin B6, Calcium, Iron, Magnesium, Phosphorus and Potassium. Apples are 85% water. Apples contain carbohydrates which may increase blood sugar levels.

“An apple a day keeps the doctor away.” Today, this old proverb in backed up by science. Research suggests that due to the Vitamin C and other antioxidants in apples, this fruit may reduce risk of cancer by preventing DNA damage. Also, fibers control cholesterol levels helping with heart disease and weight loss.

Diets low in fat and high in fiber are associated with lower incidents of prostate cancer. Phytoestrogens are preventive agents against prostate cancer. One class of phytoestrogens is flavonoids, which are found in a high proportion in apples, onions and tea leaves. According to a study by Mayo Clinic in 2001, quercetin, a flavonoid found in apples, prevents growth of prostate cancer cells.

A study by Cornell University indicated that phytochemicals from apple skin inhibit the reproduction of colon cancer cells.

The National Cancer Institute stated that foods containing flavonoids can reduce lung cancer risk by 50%. Scientists at the Cancer Research Center of Hawaii stated that “foods rich in certain flavonoids may protect against certain forms of lung cancer.” Also, British studies indicate that eating apples is good for lung health. A study shows that people who ate five apples per week had better lung function and lower risk for respiratory disease. According to the University of Groningen, apples can reduce the risk of COPD (chronic obstructive pulmonary disease) at smokers by 50%. COPD makes its victims gasping for breath. Dutch scientists studied if the flavonoids (found in a high amount in apples and tea) could help against COPD. Their results were that a high intake of catechins (a flavonoid) and solid fruits are beneficial against COPD.

Finnish researchers have studied the effect of the flavonoid quercetin on cardiovascular diseases. It was concluded that being a major source of quercetin, apples could decrease the risk of thrombotic stroke.

The same researchers associated the dietary consumption of flavonoids with heart attack cases and stated that people with very low intake of flavonoids are more exposed to coronary disease. Dutch scientists studied the effect of the catechin flavonoid found in apples, tea and chocolate. They concluded that intake of catechin may reduce risk of ischemic heart disease.

A recent study on more than 34,000 women published in the March 2007 American Journal of Clinical Nutrition, concluded that three foods rich in flavonoids (apples, red wine and pears) lower the risk of mortality for coronary heart disease and cardiovascular disease. Flavonoids are also found in other fruits and vegetables, tea, nuts, seeds, herbs and spices. Even thou the study focused on postmenopausal women, groups of all ages are encouraged to eat more fruits and vegetables, including apples.

Also, many studies have shown that apple consumption reduces the blood cholesterol. The substance responsible for this is thought to be pectin found in also other fruits and vegetables. A study at University of California at Davis showed that apple juice inhibits oxidation of harmful cholesterol. The specific substances that acted this way are not yet known, but both fresh and commercial apple juices inhibited LDL oxidation.

A group of apple compounds could protect the brain from damage that causes Alzheimer and Parkinsonism. Apple phenolics found in fresh apple can protect nerve cells. Research from University of Massachusetts Lowell suggests that apple consumption can protect brain cells from age related memory loss. There were performed tests on mice that confirmed that apple juice protects against oxidative brain damage. The mice with apple juice diet had significantly better results at the maze tests than the other mice. However, more research is neded.

Also, other studies suggested that apples may also help with wrinkles. Sun caused skin damage may be repelled with consumption of fruits like apples and prunes, vegetables and olive oil. Meat and butter have adverse effects.

A Japanese study on animals suggests that procyanidin, a chemical compound in apples may help with hair growth. However the results were inconclusive to make an assumption on the effects of procyanidin on humans.

Apples can also clean teeth, but the malic acid in the fruit is capable of eroding teeth over time through excessive consumption.

The seeds are poisonous because of the small amount of amygdalin, however it won’t have any toxic effect unless eaten in a high quantity.

Popularity: 22% [?]

Top 5 most refreshing summer fruits

Most of the times, during summer, the excessive heat becomes a problem. The body has to work harder to maintain a normal temperature. This is done by varying blood circulation and losing water through skin and sweat glands.

First of all, the blood flow increases, dilating blood vessels. Thus, capillaries near skin’s surface handle more blood flow, excessive heat being drained off in the atmosphere. Sweating doesn’t lower temperature unless sweat is evaporated, heat energy of the body being consumed in this process. However, a large amount of water is eliminated through sweating.

Heat waves are extremely dangerous in cities due to pollutants that are trapped in the atmosphere. During these heat waves it is recommended to reduce strenuous activities or reschedule them to a cooler time of the day. Also, you should avoid too much sun, protect your skin and head, eat less food that increases the metabolic heat production (like proteins) and water loss and reduce the intake of alcohol in your body. It is also recommended to drink a lot of fluids even if you don’t feel thirsty.

And since water is so important during these high temperatures, you can resort to fruits in order to maintain you body hydrated and health. Here is a top of the most refreshing summer fruits to cool you down:

1. Watermelons
2. Lemons
3. Pineapples
4. Peaches
5. Strawberries

1. Watermelons

Watermelons are 92% water, having the highest water percentage out of all fruits. One cup (152g) of watermelon has only about 46 calories. Watermelons originate from Africa, but now they are very popular around the world. Americans eat over 17 lbs of watermelon each year.

They are low in saturated fat and sodium. Also, they are a good source of potassium, magnesium and a very good source of vitamin A, C, B1 and B6. It is said that it can have a positive effect on people suffering from asthma, arteriosclerosis, diabetes, colon cancer and arthritis. Its antioxidants also neutralize free radicals.

Recent studies show that watermelons are the best source (referring to vegetables and fruits) of carotenoid lycopene. Lycopene lowers the risk of many kinds of cancer.

2. Lemons

Lemons originate from Asia. They were introduced in Europe and Middle East during the third century. Today lemons are popular all over the world.

Their sour taste distinguishes them from other fruits. A lemon generally has 89% water and about 17 – 24 calories, depending on the size. Lemons are a good source of vitamin B6, potassium, and iron and an excellent source of dietary fiber and vitamin C. 100 g of lemons provide about 11% of dietary fiber and 88% of the recommended daily value of vitamin C.

The sour taste of lemons is determined by the high level of citric acid. Lemon’s pH is around 2 or 3, which makes it a little too acidic to eat raw. However, using lemons for cooking is recommended. Also, lemon juice is very anti-bacterial and helps with sore throats.

3. Pineapples

Pineapples originate from South America (Brazil and Paraguay). The fruit was first introduced in Europe by Christopher Columbus. Today, most of world’s production of pineapples comes from Hawaii.

Depending on type and size, pineapples have a water percentage around 86%. 100 grams of pineapple contain about 48 calories, mostly from sugars.

Pineapples are high in vitamin B1, vitamin B6, dietary fiber and copper. They are also an excellent source of vitamin C and manganese, 100 grams of pineapple containing 60% of recommended daily value of vitamin C and 59% of recommended daily value of Manganese.

4. Peaches

Peaches are 89% water. A medium peach has about 60 calories. Peaches are a good source of vitamin C, vitamin A, vitamin B3, dietary fiber and potassium.

Peaches were originally cultivated in China. They spread to Russia and Persia. They were introduced in Greece by Alexander the Great and then spread throughout Europe. Even today, Chinese people consider that peaches have special properties, bringing luck, abundance and protection. In Chinese culture, peaches represent long life and marriage.

Peaches are high in phytochemicals which act as oxidants and are important to skin’s health, protecting it from exposure to the sun’s UV rays and aging.

5. Strawberries

One strawberry is about 91% water and has about 5 calories. Strawberries are rich in dietary fiber, vitamin C, manganese, potassium and folate. One medium strawberry contains about 12% of the recommended daily value of vitamin C.

Strawberries grew in the wild in ancient Rome and were first cultivated in America. However there is a theory that strawberries were first cultivated in Japan.

Strawberries have many health related benefits. In fact, they are so nutritious that they are ranked in our top 5 most nutritious fruits in the world. What makes them so refreshing, is their sweaty-sour taste.

Popularity: 11% [?]

2 of the Most Important Elements in Fruits

• Water in fruits

Water plays an important part in our lives. 70% of our planet is covered with water, resembling with the human body that consist of 80% of water. So, it seems that we should control our water intake in order to maintain the “volume” of water in our bodies.

Some might say that we could drink 2 bottles of water a day and have the intake covered. If you think that this is the proper solution, think again!

You don’t have to flood your body with water, you only have to consume food that is rich in water. So, the best sources of water for the human body are fruits and vegetables.

Fruits have the highest water content of any other food. Additionally, they contain all the vitamins, minerals, carbohydrates, amino acids and fatty acids needed by the human body.

The results of a survey outlined that those who eat fruits at every meal tend to want to eat less food at the next meal, resulting in a very safe and healthy weight loss diet. The main factor influencing our appetite might be the sugar content (glucose) in fruits.

Some researchers also found that fruits contain a substance that can reduce the risks of heart attacks and heart diseases. The substances prevent the blood from becoming to thick and plugging up the arteries.

Water helps our bodies to integrate nutritious elements contained by food. A faster integration of nutritional elements means a faster digestion. By digesting food quicker our bodies can use their energy for other purposes that digestion (our bodies save energy).

For example, grilled meat is digested in approximately 8 hours, while a fruit salad digested in 30 minutes or less.

Additionally, fruits do not even digest in the stomach. Most of them (except dried fruits, dates and bananas) are pre-digested in 20-30 minutes. As they pass through the stomach, they break down and release their nutrients in the intestines.

• Glucose

The extraction of energy from fruits is a relatively difficult process. Everything we eat or drink has to be digested in order to obtain energy for our bodies. There are 2 different ways of extracting energy from food:
- BURNING WITH OXYGEN, for sugar and fat (fruits, etc.)
- BURNING WITHOUT OXYGEN, for proteins (meat, dairy, etc.)

This process is one of the most effective ones for the human body. The energy of fruits is concentrated in the form of sugars (glucose). The human body uses oxygen in order to transform glucose into energy. After transforming glucose into energy, the waste products remaining after this reaction are water and carbon-dioxide. Water is used by the human body, while carbon-dioxide is eliminated through the lungs by breathing.

When referring to extracting energy, this process is 3 times more effective as compared to a combustion engine. By transforming glucose in energy, the body extracts about 50% of the contained energy, while a combustion engine uses only 10-20% of the energy (the rest is lost through heat).

As regards the other burning process, without oxygen, the energy is extracted from proteins. Products like meat, milk, dairy, etc. contain energy in the form of proteins and fat. The process of transforming proteins into energy is more difficult and time-consuming. Additionally, the body uses more energy to transform proteins as compared to glucose.

The waste products of this burning process is ammonia which is connected to carbon-dioxide and forms the less toxic ureum which is excreted by kidneys.

Our bodies always burn a mix of glucose and fat. The ratio of the fat and the glucose in the burning process depends of the intensity of the activity carried out by a person.

Low intensity activities tend to burn more fat than glucose, while high intensity or duration activities tend to burn more glucose.

Let’s take for example two of the most common exercises: walking and running.

Walking for 30 minutes will force your body to burn about 110 kcal of fat and about 60 kcal of glucose.
A major difference occurs if we change the intensity of the exercise. So, running for 30 minutes will force your body to consume about 120 kcal of fat (10 kcal more as compared to walking – not a major difference) and about 250 kcal of glucose (4 times more as compared to walking – a major difference).

Additionally, some believe that more muscles means less fat. With a higher muscle to fat ratio you must burn extra energy, some of it resulting from stored fat.

Here are some interesting examples that might help you when deciding on a fruit (in terms of provided energy):

1. Dates: 300 kcal and 20% water
2. Olives: 142 kcal and 75% water
3. Avocados: 126 kcal and 81%
4. Bananas: 88 kcal and 76%
5. Pomegranates: 81 kcal and 82% water
6. Figs: 80 kcal and 80% water
7. Persimmons: 76 kcal and 81% water
8. Lychees: 76 kcal and 82% water
9. Guavas: 72 kcal and 81% water
10. Kumquats: 68 kcal and 82% water

Here is a brief description of main 3 fruits in terms of provided energy:

1. Dates

The Date Palm is native to the desert oases of northern Africa. The Date Palm tree has a very old history, evidence of its cultivation suggesting it could be found in ancient Mesopotamia, Egypt and Arabia. Today, the palm is often cultivated for its fruit.

Dates are believed to have many traditional medicinal uses. They can be used as a detersive (due to its high content of tiannin) and as an astringent. Also, dates can help against sore throat, fever, colds and other problems. Also, some believe that dates can help against alcohol intoxication.

Dates can be eaten in four stages from unripe to sun-dried. It is very helpful to eat dates unripe because they provide a large amount of vitamin C. Dates contain a small quantity of water, so by drying them you won’t concentrate them very much, although the fruit will lose vitamin C.

Nevertheless, 100g of dried dates provides you with about 300 Kcal and almost none of them come from fat.

2. Olives

The olive fruit is very popular among countries near Mediterranean Sea. References of olive are made in old literature like Iliad and Odyssey, were olive oil is viewed as a luxury, accessible only to the wealthy. Today, olives still play an important part in the economy and culture of these countries.

Olives have many uses in cuisine: in cocktails (as an adjunct to martini), bread, sausages, etc. Olives are rich in vitamin E, minerals, monounsaturated fats, and anti-oxidants. 100 grams of canned olives contain about 142 kcal, approximately 100 of them coming from fat.

3. Avocados

The avocado tree originates from Mexico and Central America. The word “avocado” comes from the Spanish “aguacate”, witch derivates from the Aztec “ahuacatl”, meaning “testicle”. The fruit was named this way because of its shape.

The avocado leaves contain a toxic fatty acid derivate named persin. This causes some animals to be harmed or killed if they eat them. The fruit is also poisonous to birds; however, there are no negative effects on humans, besides those who are allergic to it.

Avocado provides nearly 20 vitamins including vitamin E, vitamin C, folate, fiber, iron, potassium, lutein and beta-carotene. 100 grams of avocado can provide about 126 calories, of which 110 kcal are from fat.

Popularity: 15% [?]

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 cranberry 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: 5% [?]

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