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.

BAY TREE, LEAVES, BERRIES, BARK -MEDICINAL & CULINARY PROPERTIES

Bay leaf nutrition facts

Bay leaves (Laurus nobilis).
Note for deep green color
slightly wilted leaves.



Pleasantly aromatic bay leaf or bay laurel is one of the well known spice since ancient times revered for its medicinal and culinary uses. This legendary bay tree has been regarded as a tree of the sun god under the celestial sign of Leo.
Botanically, bay tree belongs to the family of Lauraceaeof the genus; Laurus. Scientific name: Laurus nobilis. Bay laurel is thought to be originated in Asia minor but spread to all over Mediterranean and Asia during earlier times.

The bay plant is a conical evergreen tree growing to 30 feet in height. Yellow or greenish white, star shaped flowers appear during early which subsequently produce dark green-purplish single seeded berry. The leaves are elliptic and shiny dark green about 3-4 inches long, rather thick and leathery.
The leaves give off a sweet aroma when broken and added to dish. When slightly wilted and dried, they are strongly aromatic. The dried fruit is also being used as a flavoring.

Health benefits of bay leaf

• Bay leaf was highly praised by the Greeks and the Romans, who thought that the herb was symbolic of wisdom, peace and protection.
• The spice contains many notable plant derived compounds, minerals and vitamins that are essential for optimum health.
• This spice has many volatile active components such as α-pinene, β-pinene, myrcene, limonene, linalool, methyl chavicol, neral, α-terpineol, geranyl acetate, eugenol and chavicol. These componds are known to have antiseptic, anti-oxidant, digestive, and thought to have anti-cancer properties.
• Fresh leaves are very rich source of vitamin-C; provide 46.5 mcg or 77.5% of RDA per 100 g. Vitamin-C (ascorbic acid) is one of the powerful natural anti-oxidant help remove harmful free radicals from the body. Ascorbic acid also has immune booster, wound healing and anti-viral effects.
• Furthermore, its fresh leaves and herb parts are very good in folic acid; contain about 180 mcg or 455 of RDA per 100 g. Folates are important in DNA synthesis and when given during peri-conception period can help prevent neural tube defects in the baby.
• Bay leaves are excellent source of vitamin A; contain 6185 IU or 206% of recommended daily levels per 100 g. Vitamin A is a natural antioxidant and is essential vitamin for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin A has been found to help to protect from lung and oral cavity cancers.
• The spice is indeed very good source of many vitamins such as niacin, pyridoxine, pantothenic acid and riboflavin. These B-complex groups of vitamins help in enzyme synthesis, nervous system function and regulating body metabolism.
• This noble spice is a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.

Medicinal uses of bay leaf

• Medicinally, the properties of the bay leaf and its berries are legendary. It has astringent, diuretic, and appetite stimulant properties.
• Essential oil from the bay leaves contains mostly cineol(50%); furthermore, eugenol, chavicol , acetyl eugenol, methyl eugenol, α- and β-pinene, phellandrene, linalool, geraniol and terpineol are also found.
• Infusions of herb parts are reputed to soothe the stomach and relieve flatulence and colic pain.
• The lauric acid in the bay laurel leaves has insect repellent properties.
• Bay laurel infusions are used to soothe the stomach ulcers and relieve flatulence.
• The components in the essential oil can also been used in many traditional medicines in the treatment of arthritis, muscle pain, bronchitis and flu symptoms.

See the table below for in depth analysis of nutrients: Bay leaf (Laurus nobilis), Nutritional value per 100 g. (Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	313 Kcal	15.5%
Carbohydrates	74.97 g	57%
Protein	7.61 g	13%
Total Fat	8.36 g	29%
Cholesterol	0 mg	0%
Dietary Fiber	26.3 g	69%
Vitamins
Folates	180 mcg	45%
Niacin	2.005 mg	12.5%
Pyridoxine	1.740 mg	133%
Riboflavin	0.421 mg	32%
Vitamin A	6185 IU	206%
Vitamin C	46.5 mg	77.5%
Electrolytes
Sodium	23 mg	1.5%
Potassium	529 mg	11%
Minerals
Calcium	834 mg	83%
Copper	0.416 mg	46%
Iron	43 mg	537%
Magnesium	120 mg	30%
Manganese	8.167 mg	355%
Phosphorus	113 mg	16%
Selenium	2.8 mcg	5%
Zinc	3.70 mg	33%

Bay leaves

Common Names Bay Laurel , Sweet Bay, True Laurel Botanical Name Laurus nobilis Family LAURACEAE

• Common Uses:Bruises * Headache * Pain * Teeth *
• Properties: Analgesic* Aromatic* Bitter* Emmenagogue* Nervine* Stimulant*
• Parts Used: Leaves, fruit, oil
• Constituents: the volatile oil contains pinene, geraniol, eugenol, cineol,

Selection and storage

Traditionally, the leaves are picked and dried slowly under the shade, away from direct sunlight, in order to retain volatile essential oils.

In the spice stores, one might come across different forms of this spice made available like whole dried, dried crushed, freeze-dried, dried ground etc. Buy from authentic sources and avoid those with off-smell, spots or fungus infected leaves.

Once at home store bay leaf in airtight jar or container and keep away from strong light. Its leaves should not be stored for longer than a year since they will then lose their flavor.

Its dried fruits are also being used as a flavoring.

Culinary uses

The glossy dark green leaves can be used fresh or dried, but are best after being allowed to wilt under the shade for few days when their bitterness has gone but the leaves still retain their aroma.

If you find in foods, just keep aside before eating as they are tough to eat and quite strongly flavored.

Here are some serving tips:

• Bay leaf is one of the ingredients in bouquet garni along with thyme, sage, savory, celery, basil etc.
• The spice is also used in the preparation of court bouillon. Court bullion is readymade preparation made of water, salt, white wine, vegetable aromatics (onion and celery), and flavored with bouquet garni and black pepper.
• Its dried leaves are brewed into a herbal tea.
• Bay laurel is also an essential ingredient in many classic sauces such as bread sauce, tomato sauce and béchamel.
• Bay leaves are added to flavor cuisines such as sea foods, poultry, meat, rice and vegetable dishes.
• Used to flavor sweet dishes like sweet breads, custards, creams etc.

Safety profile

Bay leaves should be removed from the food before serving as they may cause choking and may cut tongue and injure digestive track. Pregnant women should avoid eating in excess as the chemical compounds in them may cause abortion.
(Medical disclaimer:The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.)

STRAWBERRY GINGER WRAP FOR CELLULITE

Cellulite is actually pockets of fat stored under the skin and is unfortunately the vain of just about every woman over the age of 25. Cellulite is mainly caused by having poor circulation that can slow down the removal of any toxins or fluids stored within the body.

By warming your skin blood rushes to the surface enabling the ingredients from this homemade body wrap to reach the blood stream more efficiently. This helps to flush out the toxins and any other impurities from the body that are responsible for the cellulite, water retention and other common skin problems.
The ginger, strawberries and clay blended together makes an excellent circulation stimulant.



Ingredients
2 ginger roots (10 cm long each)
4 tbs (60 ml) Kaolin clay powder *
15 large strawberries
Directions
Put all ingredients in a blender and whiz for a minute. If the mixture is too runny add more Kaolin powder until desired consistency is achieved.
Application
Apply the wrap to affected areas (cellulite or poor circulation), then wrap in metal foil. Lie down in a warm room for 15 to 20 minutes.
Remove foil and rinse with warm water. Turn the water to cold for the last 15 seconds of rinsing. Pat skin dry.
Note
* Kaolin clay powder is a fine, natural clay from Mt. Kaolin, China, known for its drawing properties. Look for this product in your local health food store.

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

Herbal Detox Tea

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 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)

To make tea: 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 if possible. Add two teaspoons of mixture and let simmer for about 10 minutes, keeping lid on pot. Strain into cup.
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.

 It is advisable to limit or avoid sugar, dairy, processed foods, fatty foods, flour and caffeine. 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). Remember to drink plenty of water everyday to help flush your system of the toxins you are liberating from every cell.