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.

Your Detox Program

"Cleansing is the first step on the road to health and sometimes it is the only step you need to take to feel better again."

Before starting any detox program, you should check with your health care provider to ensure the herbs you are using do not interact with other medicines you may be taking and are not contraindicated for any illness you may have. Depending on your individual needs, and the advice of your health care provider, you may wish to make your own custom formula using any of the herbs listed above.

Whatever formula you use, the tea should be taken between meals. Drink one cup of detox tea per day for 3 days, then 2 cups per day for one week, then 2 -3 cups per day until mixture is finished.
Avoid sugar, dairy, processed foods, fatty foods, flour and caffeine during your cleanse. Eat lots of fresh vegetables and fruit, lean protein foods (beans, lentils, fish, organic chicken, nuts), whole grains and healthy oils (flax, olive, hemp or a combination blend such as Udo's Choice).

Side Effects
When your body is cleansing itself of toxins there may be some uncomfortable side effects. Although they can vary greatly from person to person, some examples include: loose bowels, fatigue, skin rash and headaches. To control side effects you can drink fewer cups of tea per day, lower the amount of tea mixture used per cup of water or interrupt the cleanse for a couple of days. If side effects persist or are bothersome, speak to your health care provider.

Preparing the Tea

This tea is simple to prepare, costs less than most detox kits and lasts for five to six weeks (more than twice as long as most kits). Simply combine all herbs in proportions listed in a jar. Store tightly covered in a cool dry place away from direct light.
To use: bring one and a half cups spring or distilled water to light simmer on stove (water should be moving but not bubbling). Use a non-metal pot. Add two teaspoons of mixture and let simmer for about 10 minutes, keeping lid on pot. Strain into cup.

Heavier herbs may settle to the bottom of the jar so stir well before each use. To save time you can make enough tea for two days. Store in a tightly covered glass jar in the refrigerator. You can drink leftover tea cold or warm depending on your preference. If you choose to reheat, avoid use of microwave, and do not allow to boil.

Total Body Detox Tea

Spring and Autumn are the best times of the year to do an internal cleansing. The following 17 herbs are known for their excellent detoxifying properties. You can combine all herbs listed for a thorough detox formula in the following proportions:
4 tbs dandelion leaf (kidneys)
3 tbs dandelion root (liver, gallbladder)
2 tbs burdock root (blood, liver, gallbladder)
3 tbs milkthistle seed, crushed (liver, gallbladder)
3 tbs speedwell (stomach, skin, lungs, general tonic)3 tbs knotgrass (kidneys, colon, lungs)
2 tbs sheep sorrel (blood, kidneys)
3 tbs cleavers (lymph, kidneys)
4 tbs lemon balm (digestive tonic, nervine)
4 tbs pau d'arco (blood, parasites)
4 tbs horsetail (kidneys, skin)
5 tbs red clover (blood)
2 tbs chickweed (lymph, colon)
2 tbs angelica root (liver, digestive tonic)
3 tbs yarrow herb (liver, gallbladder, blood, gen. tonic)
5 tbs nettle leaf (kidneys, blood, general tonic, nutritive)
4 tbs plantain (skin, lungs, gastric system, internal healer, antiseptic)

Cleavers Herb Tea

Cleavers (Gallium aparine) is used both internally and externally in the treatment of a wide range of ailments. The dried or fresh herb is alterative, anti-inflammatory, antiphlogistic, aperient, astringent, depurative, diaphoretic, diuretic, febrifuge, tonic and vulnerary.

A valuable diuretic, it is often taken to treat skin problems such as seborrhoea, eczema and psoriasis, and as a general detoxifying agent in serious illnesses such as cancer.

The plant contains organic acids, flavonoids, tannins, fatty acids, glycoside asperuloside, gallotannic acid and citric acid.

It is mildly laxative and stimulates the lymphatic system and has shown benefit in skin related problems.

An infusion of the herb has shown of benefit in the treatment of glandular fever, tonsilitis, hepatitis and cystitis. The infusion is also used to treat liver, bladder and urinary problems.

The plant contains the valuable constituent asperuloside, a substance that is converted into prostaglandins by the body. Prostaglandins are hormone-like compounds that stimulate the uterus and affect blood vessels. Much more scientific research is being done on the plant it is of great interest to the pharmaceutical industry.

Cleavers main use is to help detoxify body tissues by supporting the lymphatic system, the system that washes the tissues of toxins, and as a mild diuretics. Toxic buildup is thought to be an underlying cause of chronic skin conditions like eczema, psoriasis and acne as well as autoimmune disorders like rheumatoid arthritis. Use cleavers tea as a bath additive or skin wash to treat skin damage from sunburn, rashes and cuts. It makes a good hair rinse for dandruff and dry scalp.

Parts Used: Leaves

Natural Cough Control Tea Recipe

Sizing up 25 studies on over-the-counter cough medicine, a recent research review published in "The Cochrane Library" determined that there's no good evidence for or against the effectiveness of formulas such as Robitussin and Mucinex.

For natural, reliable cough relief, try a tea recipe recommended by Tieraona Low Dog, M.D., director of education at the University of Arizona's Program in Integrative Medicine. It features thyme, which alleviates chest congestion and supports respiratory function, along with throat-soothing honey, sage, and vitamin-C-rich lemon.

Cough-Control Tea1. Pour hot water over 2 teaspoons organic lemon rinds, 1 teaspoon sage, and 1/2 teaspoon thyme. (Dried or fresh herbs can be used.)

2. Cover and steep for 15 minutes.

3. Strain tea, then add juice of 1/2 lemon and 1 tablespoon honey.

4. Drink two to three cups daily for cough relief. 

From Body+Soul, May 2008