BLACK CURRANT

Black currants nutrition facts

Incredibly rich in numerous health benefiting phyto-nutrients and anti-oxidants, black currants are indeed one of the very popular summer season berries. Currants are native to central and northern Europe and northern Asia.
Black currant plant is a small shrub belonging to the family of Grossulariaceae, of the genus; Ribesand has scientific name: Ribes nigrum. In general, currants grow best in regions where summer is humid but winter is severe and chilling. It is a fast growing, deciduous, small shrub reaching about 5-6 ft tall.

Black currants have a very high content in antioxidants and vitamins. In particular, they're very rich in Vitamin C (and for this reason they were used in the UK during World War II, because other foods rich in Vitamin C, such as oranges, were nearly impossible to find). Black currants also contain several rare nutrients, like GLA ( Gamma Linoleic Acid, a very rare Omega-6 essential fatty acid) and MAOI (Monoamine Oxidase Inhibitors), and may therefore be used in therapies against depression.

Currant Health Information

What are the health benefits of black currants?
Because of the variety of vitamins and minerals, and the potent phtyochemical and antioxidant power, in Black Currants, they boast a fair amount of potential health benefits. As researchers continue to study these dark purple wonders, the compounds that they contain, and their effects on our health, there will likely be many more exciting benefits uncovered.
So far, here is what the research is telling us about Black Currants and your health:
Nutrition Facts:
For a serving size of 100 grams:

• Calories – 63
• Carbohydrates – 15g
• Fat – 0.4g
• Protein – 1.4g
• Dietary Fiber – N/A
• Water Content – 82%

Source: USDA and Nutritiondata.com

Brain power

Two powerful compounds found in concentrated amounts in Black Currants may help protect our brains against diseases of aging. Preliminary research from the Horticulture and Food Research Institute in New Zealand found that the anthocyanins and polyphenolics found in Black Currants may help protect against Alzheimer's disease. In a 2006 Health Day article, Researcher James Joseph, from Tufts University, commented on the results of this study, "We have evidence that the compounds [anthocyanins and polyphenolics] protect against Alzheimer's by influencing the early gene expression in learning and memory, which influences cell signaling pathways that help neuronal cells communicate with each other," says Joseph.

Dilip Ghosh, Tony K McGhie, Jingli Zhang, Aselle Adaim, Margot Skinner. Effects of anthocyanins and other phenolics of boysenberry and blackcurrant as inhibitors of oxidative stress and damage to cellular DNA in SH-SY5Y and HL-60 cells. Journal of Science Food and Agriculture

Heart of the Matter

At least 61 million Americans suffer from some form of heart disease. And with coronary heart disease (CHD) as the leading cause of death in the United States, it's important to focus on dietary and lifestyle factors that can help prevent it! The American Heart Association supports a diet high in fruits and vegetables in helping to prevent cardiovascular disease.
In particular, berries like Black Currants that are especially high in certain compounds like flavonoids and other antioxidants may have an even more protective effect. A recent study in the American Journal of Clinical Nutrition found that subjects who were given a mixture of berries daily (including Black Currants) had a reduction in blood pressure and an increase in good (HDL) cholesterol, two factors that can decrease the risk of cardiovascular diseases like heart attack and stroke.

Cardiovascular disease statistics. American Heart Association. Available at: http://www.heart.org/

I. Erlund, R. Koli, G. Alfthan, J. Marniemi, P. Puukka, P. Mustonen, P. Mattila, A. Jula. Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol. American Journal of Clinical Nutrition. February 2008, Volume 87, Number 2, Pages 323-331

Seeing is Believing

Vision disorders of aging such as Age Related Macular Degeneration (AMD) are the number 1 cause of blindness in adults over age 65. Research and clinical studies have shown that certain antioxidants like vitamin C and anthocyanosides (anthocyanins) may support vision health and decrease the risk of age related vision problems such as cataracts and (AMD). Scientists have found that a plant based diet rich in flavonoids, including anthocyanins and quercitin (found in Black Currants), may play a role in decreasing the degeneration of the macula (the part of your retina that's responsible for central vision) by keeping harmful free radicals from damaging the retina.

Urinary tract infections

While the best treatment for a urinary tract infection is antibiotics, plant compounds called proanthocyanins, found in fruits like Black Currants, may help prevent the infection from beginning or progressing. Proanthocyanins work their magic by preventing harmful bacteria from sticking to the urinary tract walls. The most studied for these effects are cranberries, but scientists believe that Black Currants may be just as beneficial. Studies show that Black Currants also contain proanthocyanins, which can be found in the urine after drinking the juice.

Netzel et al. Bioactive anthocyanins detected in human urine after ingestion of blackcurrant juice. K Environ Pathol Toxicol Oncol. 2001; 20 (2): 89-95
L.Boyle et al. 1996, Study of blackcurrant juice in nursing home residents to alleviate urinary tract infection and associated problems. Centre for Ageing Studies, Flinders University of South Austrailia.

Kidney stones

Research is still sparse regarding Black Currant juice's support in the treatment and prevention of uric acid stone disease. But, it looks promising, according to findings published in the European Journal of Clinical Nutrition that report that subjects who drank Black Currant juice daily had a higher urinary pH and excreted more citric acid and oxalic acid. High levels of oxalic acid are associated with uric acid stone disease because the acid binds with metal ions in the body to deposit crystals which can irritate the kidneys. Black Currant juice shows promise for helping increase the excretion of oxalic acid.

Kessler T, Jansen B, Hesse A. Effects of Juice on Kidney Stone Formation Reviewed: Effect of Black Currant-, cranberry- and plum juice. European Journal of Clinical Nutrition 2002;36:1020-102

Home remedies for kidneys :1 teavoon black currant
1 teaspoon pipsissewa
1 cup boiling water
Combine the above herbs and cover with the boiling water; steep for 15 minutes; strain. Use two to three times daily for inflammation of the bladder, up to three cups a day, for no more than three days.

AVOCADOS

Avocados nutrition facts

Avocados are distinct fruits with high fat content and calories. Subtly flavorful yet buttery, they are amongst the most popular fruits having nutrition profile similar to that of some edible nuts and seeds.
Some of the common names for this staple fruit arealligator pear, aguacate, butter pear etc.
Botanically, the fruit belongs to the family oflauraceae, the family that also includes some unusual members like bay laurel, cinnamonetc. Scientific name is persea americana.

Avocado (Persea americana). Note for cream color flesh and brown-coated single seed. Photo courtesy: HormonyRae	Mature and ripen Hass-variety avocados in the market. Note for dark brown color fruits with pebble surface. Photo courtesy: ollesvensson

Avocados are medium sized evergreen trees of about 20-30 feet in height with large green leaves. The tree prefers fertile soil with high moisture content to flourish. Small light green flowers appear during winter. After about 8-10 months later, hundreds of pear shaped green color fruits appear on the tree.
Avocados, like bananas, mature on the tree but ripen only after their harvest. Once Ripen, they turn dark green or deep purple and yield to gentle pressure. Inside, cream color flesh has butter-like consistency with bland taste yet pleasant aroma. The fruit features centrally placed single brown color seed. On an average, each fruit weighs about 300-700 g, although heavier avocados are quite common in the markets.

Health benefits of avocado

• Avocados, like olives, are high in mono-unsaturated fats and calories. However, they are very rich in dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients.
• Their creamy pulp is very rich source of mono-unsaturated fatty acids like oleicand palmitoleic acidsas well as omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest that Mediterranean diet that is rich in mono-unsaturated fatty acids help lower LDL or bad cholesterol and increase HDL or good cholesterol, thereby, prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
• They are very good source of soluble and insoluble dietary fiber. 100 g fruit provides 6.7 g or about 18% of recommended daily intake. Dietary fibers help lower blood cholesterol levels and prevent constipation.
• In addition, the fruit, like persimmons, contain high concentration of tannin. Tannin, a poly-phenolic compound, which was once labeled as anti-nutritional agent is in-fact, has beneficial anti-inflammatory, anti-ulcer and anti-oxidant properties.
• Its flesh contains many health promoting flavonoid poly-phenolic antioxidants such as cryptoxanthin, lutein, zeaxanthin, beta and alpha carotenes in small amounts. Together, these compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
• They are also good in many health-benefiting vitamins. Vitamin A, E, and K are especially concentrated in its creamy pulp.
• Avocados also excellent sources of minerals like iron, copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron and copper are required in the production of red blood cells.
• Fresh avocado pear is a very rich source of potassium. 100 g of fruit provides 485 mg or about 10% of daily-required levels. Potassium is an important component of cell and body fluids where it helps regulate heart rate and blood pressure, countering bad effects of sodium.

Selection and storage

Avocados are readily available in the markets year around. Buy medium size, fully ripe fruit with pleasant aroma. The fruit that is ready to eat should yield to pressure when gently squeezed.

Avoid very hard fruits as they take very long time to ripen properly. Also, look carefully for any surface cuts, blemishes, and spots. Avoid excessively ripen ones as their pulp is rather mushy and has little, if any, flavor.

Once at home, store avocado in cool place. Unripe fruits usually placed in a paper wrap with a banana or applein order to speed up ripening.

Preparation and Serving methods

Ripe avocado has delicate nutty flavor and butter like in taste. To eat, cut the fruit lengthwise at its center all the way around the seed. Then rotate or twist the two halves in opposite directions and gently pull apart. Remove the seed using spoon. Gently peel the skin with your fingers starting from stem end. Cut the pulp in to desired cubes.

Photo courtesy: The essential vegetarian cookbook from Thunder bay press.

Sprinkle or rinse the cut sections in lemon juice to prevent enzymatic brown discoloration until ready to use.

Here are some serving tips:

• In many parts of Central America, the fruit is eaten as it is with some added pepperpowder, limejuice, and salt.
• The fruit sections or cubes are added to vegetable/fruit salads, salsa etc.
• Mashed avocado fillings used to make Mexican polenta pancakes.Guacamoleis a favorite avocado based Mexican dip.
• Similarly, guasacacais Venezuelan variant prepared using vinegar instead of lemonjuice.
• Mashed fruit may be mixed with icecreams, shakes, and fruit juices.

Safety profile

Raw unripe avocados concentrated with tannins. High tannin content makes them bitter and unappetizing. Very high levels of tannins in the food prevent minerals like iron, calcium and phosphorus and vitamins from absorption in the gut.
Although very rare, avocados may result in allergic symptoms in some latex-sensitive persons. The symptoms may include itching in the throat, hives, runny nose, breathlessness etc. Often the symptoms are mild and self-limiting. (Medical disclaimer)

ACAI BERRY

Acai berry nutrition facts

Does acai berry have highest anti-oxidant levels than some commonly used fruits like pomegranate,blueberries... etc?
Recent revelations establish that it has no extra beneficial nutrients than some of commonly used fruits like mango, blueberry, pomegranate etc. This berry has been traditional staple food of Amazon basin tribes but recently has gained recognition in the United States as so-called "super food.” Nonetheless, this wonderful berry has very good levels of anti-oxidants, minerals, and vitamins that would benefit overall health and fitness.
Acai berry is a small, round, dark purple fruit obtained from acai palm tree. Botanically, acai belongs to palm or Arecaceae family of trees in the genus Euterpeand known as Euterpe oleracea.
Each berry measures about the size of small sized grape, 2-3 cm in diameter. They are dark green initially then turns to dark purple color once reach maturity. Technically, the fruit is a drupe, consists of outer edible pulp surrounding a central large seed. Only the outer pulp, comprising about 10-15% of berry weight, is edible.
Acai palm is a tall, slender tree, which grows 15 to 25 m in height. The average mature plant has 3-10 well-developed stems (10-18 cm in diameter) from a single seed and root system. It grows better under waterlogged low-lying plains receiving good annual rainfall. Each stem behaves like individual tree and bear 3-5 bunches with each bunch holding about hundreds of berries in a way similar to areca palm or coconut palm.

Health benefits of acai berry

• Acai berry has very good levels of anti-oxidants, minerals, and vitamins that have health benefiting and disease preventing properties.
• Unlike other berries and fruits, acai has high caloric values and fats. 100 g of berries provide about 80-250 cal depending up on the preparation and serving methods. In fact, fresh acai berry has been the staple nutritious diet of native Amazonians for centuries. There is no research evidence that the use of these berries will help you lose weight.
• Acai berry contains many polyphenolic anthocyanin compounds like resveratrol, cyanidin-3-galactoside, ferulic acid, delphinidin, petunidin as well as astringent pro-anthocyanidin tannins like epicatechin, protocatechuic acid and ellagic acid. Scientific studies on these compounds suggests that these compounds have been claimed to act as anti-aging, anti-inflammatory, anti-cancer functions by virtue of their anti-free radical fighting actions In addition tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties.
• Preliminary research studies suggest thatellagic acid in acai has anti-proliferative properties due to its ability of directly inhibiting the DNA binding of certain carcinogens, including nitrosamines toxins in the food.
• Acai berry is also rich in medium chain fatty acids like oleic acid(omega-9) and linoleic acid (omega-6). These compounds help reduce LDL-cholesterol level and raise good HDL-cholesterol levels in the body as well as help prevent heart disease. In addition, they help prevent skin dryness by maintaining adequate moisture in the skin
• Acai pulp has good levels of dietary fiber. Good fiber in the diet helps remove cholesterol in the stools.
• ORAC value(oxygen radical absorbance capacity) of acai berry is thought to be at mid-level range for fruits, higher than that of oranges but less than pomegranate. USDA so far not validated exact ORAC value of acai.
• Acai berries contain good amount of minerals like potassium, manganese, copper, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
• They are rich in B-complex vitamins and vitamin-K. Contain very good amounts of niacin, vitamin B-6 and riboflavin. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, proteins, and fats.

Acai uses in traditional medicine

• Acai extracts has been used by Amazon basin tribes as treatment remedy for diarrhea, parasitic infections, hemorrhages, and ulcer treatment.
• A kind of decoction obtained from crushed seeds has been used in the treatment of fever.
• Decoction obtained from the roots has been used in the treatment of menstrual pain, liver diseases, malaria in Peruvian culture.

Selection and storage

Fresh acai are only available near their plantation. In general, acai fruits harvested twice a year. People expert in climbing trees collect the completelymature bunch from the top of the acai palm tree.
Acai are highly perishable. Once harvested, they should either be eaten or transported to processing units.
Several commercial products from the acai extraction are available in the stores. Freeze-dried whole acai also available over shores; however, they are nutritionally much inferior to fresh berries.

Preparation and serving methods

Harvested acai berries put for sale. Photo courtesy:borderlys

The outer peel or pulp has been the main edible content in acai. Seeds are either discarded or used as animal fodder.
Here are some serving tips:

• Acai juice is a refreshing drink commonly obtained from macerating ripe fruits. To prepare the juice the ripe fruits are soaked in lukewarm water to soften the thin outer shell. They are then squeezed and the large seeds strained out to produce a dense purple creamy liquid with a distinctive nutty flavor.
• Acai drinks, either freeze-dried or powdered juice preparations, are quite popular in the Americas.
• Traditionally, in tribal Amazon belt, acai extracts commonly mixed with starchy root vegetable calledmaniocand is eaten as a purple porridge.
• It is mixed with sugar or sugar cane to sweeten and drunk as a beverage.
• Its extract has been used to flavor ice creams, smoothies, shakes, liquor, and other desserts.
• Further, the berries are being used as energy boosting nutritional supplements or snacks in the forms of capsules, tablets, and energy bars.

Acai palm hearts

The acai palm hearts are eaten as vegetable worldwide. They are obtained by cutting down the stem and removing the outer layers of bark leaving center core or palm heart. Palm hearts are the tender, whitish immature growing buds of the palm frond just above the growing point on each stem. Although they have no or little nutritious value, palm hearts have been a delicacy and priced very high.

Safety profile

Acai berry has no notified contraindications. It has been used by pregnant women safely in the Amazon basin. So far, no cases of allergic or toxicity cases notified so far. (Medical disclaimer)

True facts about Acai

• Acai berry is the fruit from palm tree. As the fruits from any other similar palm family like coconut, date palm, oil palm, acai is no different in caloric and nutritional profile. It is high in calorie and fats. There are no established studies to show eating or drinking acai products results in weight loss.
• Acai has been staple food of Amazonians for centuries. So it is treated more like a food item than a novel fitness fruit unlike blueberry, pomegranates etc which are, in fact, very low in calories.
• Anti-oxidants levels present moderately in acai in contrast to claims made by certain companies, websites, articles etc. USDA has so far not even bothered to find out its nutritional profile and ORAC value. Nobody knows its exact ORAC strength. But there are countless herbs, fruits, berries and vegetables in nature that have antioxidants higher than acai (for example cinnamon has highest USDA documented ORAC value of 267536 trolox equivalents (TE), which is many hundred times more than in acai, chokeberry,applesetc.
• Acai berry is high in calories and hence gives immediate strength and stamina. There are no known food items in nature, which are high in calories and fats yet known to reduce weight.
• Acai berry has so far has no documented evidences to be used as aphrodisiac.

FRUITS AND THEIR NUTRITIONAL BENEFITS

Fruit nutrition facts

Welcome to the fruit nutrition page.

Why fruits?

Fruits are nature’s wonderful medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are absolute feast to our sight, not just because of their color and flavor but help body keep fit and healthy!

1. Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.
2. Fruits provide plenty of soluble dietary fiber, which helps to ward of cholesterol and fats from the body and to get relief from constipation as well.
3. Fruits contain many anti-oxidants likepoly-phenolic flavonoids, vitamin-C, anthocyanins. These compounds,firstly, help body protect from oxidant stress, diseases, and cancers, andsecondly, help body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values which is something measured by their "Oxygen Radical Absorbent Capacity" or ORAC.
4. Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue fruits" like blue-black grapes, mulberries, acai berry, chokeberries, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections etc. These pigments tend to concentrate just underneath the skin.
5. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants which helps body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs in the human body. The overall benefits are manifold! Fruit nutrition benefits are infinite!
   You are protecting yourself from minor problems like wrinkling of skin, hair fall, memory loss to major ailments like age related macular degeneration of retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)… and the list of fruit nutrition benefits never ends!

Here is an impressive list of fruits with complete illustrations of their
health benefits and nutrition facts:

Acai berry	Apple	Apricot
Avocado	Banana	Blackberries
Black currants	Blueberries	Cantaloupe
Cherimoya	Cherry	Chokeberry
Cranberries	Dates	Durian fruit
Figs	Gooseberries	Grapes
Grapefruit	Guava	Jackfruit
Kiwi fruit	Kumquat	Lemon
Loquat fruit	Lychee	Mango fruit
Mangosteen	Mulberries	Orange
Papaya	Passion fruit	Peaches
Pears	Persimmon fruit	Pineapple
Plums	Pomegranate	Raspberry
Sapodilla(Sapote)	Strawberry	Tangerine
Watermelon

How much fruit nutrition should be included in our daily diet?

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.
The term one fruit serving is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds etc.
Include seasonal fruits in the daily diet. Variety of fruit's type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of α and β carotenes, zea-xanthins and crypto-xanthins, while blue, black colored like black or blueberries are good source of poly-phenolic anthocyanin anti-oxidants.

Selection of fruits

To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller, however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.
In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon).

Dry fruits

Dry fruits are rich source of nutrients such as vitamins and minerals. Consumption of some dry fruits daily enhances the overall bioavailability of nutrients. Try raisins (dried grapes), apricots, dates, figs, tamarind...etc which are indeed very good in iron, calcium, zinc, selenium andmanganese. In addition, mixing dry fruits with some fresh fruits would help you get vitamin C which in-turn favors absorption of iron inside the stomach.

How to use fruits?

Barring few fruits like berries, try to wash them soon after shopping. Rinse them in salt water for few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way you make sure that the fruit you eat is rid-off dust, sand and any residual chemical spray. Eat them while they are fresh because, certain fruits have very short shelf life and the health benefiting properties of fruit declines with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, and to get maximum fruit nutrition benefits.
If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, and to get maximum fruit nutrition benefits.