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)