Seasonal Fruits Health Benefits
Dates Health Benefits – Khajor Kay Faiday
Note for Urdu Readers: Urdu main khajor k faiday jannay k liaye is page k akhir main jain, page k end per urdu main khajor k faiday likhay howay hain.
Top 10 Health Benefits of Dates
Dates can provide lot of health benefits. Dates are high in iron content and fluorine. Dates are rich source of vitamins and minerals. Consuming dates regularly can help to lower cholesterol and keep many health disorders away. Read on to know more about the top 10 benefits of consuming dates.
The health benefits of dates are innumerable. It is, in fact, a dry fruit that is sweet in taste and is rich in minerals and vitamins. The cultivation of dates can be traced back many years in history. Have a quick look at top 10 health benefits of dates.
Health Benefits of Consuming Dates
Dates can be chipped and sprinkled on sweet dishes, cakes and puddings and this enhances the state of the dish too. Selection of dates is very easy and you can have good ones if they appear fleshy and evenly coloured. Make sure there is no artificial sugar coating. Wash the dates properly before you eat because dust accumulates on the dates easily. In addition to all these, storing dates is not a big deal. They are dry fruits and so you do not have to face hassles to store them.
Dates can be introduced in daily diet in any form. You can introduce it in the form of snacks. Adding dates in any form makes the food tasty and healthy too. It fills anyone with energy no matter how tired he is. Keeping in mind the health benefits of dates, one should take utmost care while choosing the right quality of dates.
Do not forget to wash the dates thoroughly so that the dust is cleaned properly before consumption. Buy and consume only those dates that are properly packed and processed. No matter how beneficial eatables are, you need to take care while choosing them and so go for the good ones even if you have to pay a little bit more for that. Courtesy of indiaparenting
Peel Health Benefits of Fruits & Vegetables
From garlic to bananas, don’t bin the skin: Eating fruit and vegetable peel could combat cancer
Drop the peeler — eating the skins of fruit and vegetables could boost your nutritional intake of vitamins, combat cancer and increase your energy levels.
Dr Marilyn Glenville, former president of the Food and Health Forum at the Royal Society of Medicine, says: ‘All fruit and vegetables have a “bio-synergy”, which means the nutritional benefits of each part are reinforced by the others.’
And the skin is not the only healthy bit we discard — stalks and cores can also be packed with nutrients.
Here, we reveal the fruit and vegetables you should try to eat whole…
Fruit peel characteristics:
Fruit peel is either firmly adherent to its underlying flesh as in berries, and apples or rather loosely, as in oranges, banana…etc. Its thickness varies widely, even in the same family fruits, ranging from paper thin to very thick shell like as in mangosteen.
In some raw fruits, the peel has neutral taste, as in grapes and apples. It can be bitter and inedible because of high tannin content as found in papaya and unripe sapodilla. As the fruit ripens, the peel becomes easily separable from the pulp (bananas). In addition, its components turn sweeter and become pleasant-tasting as in sapodilla, guava, kiwifruit, and kumquat.
Fruit ripening is purely an enzymatic process, which brings certain characteristic changes to the fruit color, aroma, taste, maturity (hardening) of seeds…etc.
The peel in some fruits, like guava, is firmly cohesive to its pulp and, indeed, in some fruits it turns tastier than the flesh as the fruit ripens.
Fruit peel is very rich in essential oils, which give characteristic aroma to the fruit. These oil glands are spread all over the peel but denser near its pits. These oil glands are quite uniquely prominent in citrus fruits like lemons, and oranges.
The hairy skin of the kiwi fruit is high in antioxidants and thought to have anti-cancer, anti-inflammatory and anti-allergenic properties, says Dr Glenville.
‘The skin contains three times the antioxidants of the pulp; it also fights off bugs such as Staphylococcus and E-coli, which are responsible for food poisoning.’
HOW TO EAT IT: If regular kiwi skin is too tart for you, opt for ‘gold’ kiwi fruit (£1.99 for four, waitrose.com), which have sweeter, less hairy skins, but with the same benefits. Use the skin if you are juicing the fruit.
Don’t panic — it’s the tough core of the pineapple, not the prickly skin you should be tucking into.
Along with fibre and vitamin C, a pineapple’s real benefit lies in an enzyme called bromelain, which breaks down food and dead human tissues linger in the digestive system quickly, protecting the stomach.
‘The core of a pineapple contains twice the bromelain concentration of the surrounding fruit,’ says Dr Glenville.
HOW TO EAT IT: Press and crush the core and add the juice to smoothies. It can be stringy, but the left-over pulp can also be added to soups or casseroles for extra fibre.
Those neat little florets look more appealing, but there’s every reason to eat the stalks, too.
‘Broccoli stalks can be less flavourful than the florets, but they are notably higher in calcium and vitamin C,’ says Dr Glenville. The stalks are also high in soluble fibre, so you’ll feel fuller for longer.
HOW TO EAT IT: Simply shred the stalks into thin strips and add to stir-fry or serve steamed.
Researchers in Taiwan discovered banana peel extract can ease depression as it is rich in serotonin, the mood-balancing chemical. The skin was also found to be good for eyes, as it contains the antioxidant lutein which protects eye cells from exposure to ultraviolet light — a leading cause of cataracts.
HOW TO EAT IT: The research team advises boiling the peel for ten minutes and drinking the cooled water or putting it through a juicer and drinking the juice.
Garlic skin contains six separate antioxidant compounds, according to research from Japan. ‘Peeling garlic cloves removes the phenylpropanoid antioxidants which help fight the ageing process and protect the heart,’ explains Dr Glenville.
HOW TO EAT IT: Drizzle olive oil over half or even a whole garlic head, then add to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables.
Orange and tangerine peel is high in powerful antioxidants called super-flavonoids, which can significantly reduce levels of ‘bad’ LDL cholesterol, without lowering the ‘good’ HDL levels.
The antioxidants obtained from the peel were 20 times more powerful than those from the juice, according to a U.S. study.
‘The same goes for all citrus fruits,’ says Dr Glenville. ‘The white pith contains high levels of pectin, a component of dietary fibre known to lower cholesterol and colonise the gut with beneficial bacteria.’
HOW TO EAT IT: Add grated citrus peel to cauliflower cheese or cakes and muffins for a zesty health kick — or throw the whole, unpeeled fruit into a juicer so you get all the benefits.
Pumpkin, butternut and other squashes
All squashes are high in zinc, which helps promote healthy skin and nails, and the antioxidant beta carotene which protects against heart disease and cancer.
‘The skin itself is obviously too tough to eat, but the closer you scrape it against the skin for the pulp — where it’s more of a rich, orange colour — the more nutrients you’ll get,’ Dr Glenville says.
And don’t ditch the seeds, either — these are an excellent source of Omega 6 and essential fatty acids that keep your brain healthy.
HOW TO EAT IT: Wash the seeds in warm water and bake with a drizzle of olive oil for about 20 minutes. Use to sprinkle on salads and soups.
Most people know potato skins are healthy, but few are aware of the reason why. It’s because the skin is a real nutritional powerhouse. Just one fist-sized potato skin provides half your daily recommended intake of soluble fibre, potassium, iron, phosphorous zinc and vitamin C.
‘Pound for pound, potatoes contain more vitamin C than oranges, so are perfect for anyone looking to ward off colds,’ says Dr Glenville.
HOW TO EAT IT: Bake whole as jackets, boil and mash with the skin on, or slice into wedges, toss in a little olive oil and bake for potato wedges.
Courtesy of Daily Mail & Urdu Digest
Health Benefits of Persimmon Fruit – Japani Phal
Persimmon, is also know as ” Japani Phal ” in Urdu and also known as the ‘Divine Fruit’ due to its scientific name of Greek origin, is found during autumn. While there are various varieties of this fruit being cultivated, the popular one is the Chinese native, Diospyros kaki, widely known as the Japanese persimmon. The brilliant orange colour skinned fruit that shares a close resemblance with tomato in appearance, in fact, is a berry.
A low calorie fruit, it is available in astringent and non-astringent variants, and can be relished raw or dried. It is also used in preparing a variety of dishes, including puddings. Rich with quite a lot of minerals such as phosphorous and calcium and vitamins including vitamin A and C, this low calorie fruit comes with some wonderful benefits. Read on to know more about the health benefits offered by persimmon in detail.
Health Benefits of Japanese Persimmon fruit:
1. A good friend for those on a weight loss journey:
A medium sized fruit weighs around 168 grams and offers just 31 grams of carbohydrates. The fruit has hardly any fat in it. These two factors make it an ideal friend for those who wish to snack on while trying to shed those extra pounds!
2. Rich source of phytochemicals:
The fruit is a rich reserve of assorted phytochemicals – catechins and polyphenolic antioxidants. Catechin is a powerful anti-inflammatory and anti-infective agent. Thus, it could aid in warding off unwanted inflammatory reactions and infections.
3. Natural anti-haemorrhoid:
Japanese persimmon is known to possess anti-hemorrhagic properties. No wonder it has been used in controlling excessive bleeding from wounds since time immemorial.
4. For a healthy digestive system:
Fibers, as you know, are essential for good bowel movements. Regular use of this fiber-rich fruit can help alleviate bowel movement related issues, thus paving way for maintaining a healthy digestive system. Tannins, present in persimmons, regulate the intestinal movement, thus offering relief from diarrhoea. This, in turn, helps in keeping the digestive system healthy.
5. Good for diabetics:
Those who suffer from diabetes are prone to hunger cravings, and that too quite often. Being rich in fibers, this fruit can be relished by diabetics to curb the hunger levels. The fruit is also known to regulate the level of sugar in blood.
6. Good for hypertension:
Sodium, when included excessively in diet, can trigger hypertension. Persimmon is known to possess low levels of sodium. Hence, it can be used as a part of balanced low-sodium diet designed for those who have hypertension.
7. Strengthens immunity:
Being a good source of Vitamin C, the fruit, when used regularly in your balanced diet, can help in strengthening the immunity levels. Thus, it acts like a shield against common cold, flu, as well as various lung infections, including asthma.
8. Helps fight cancer:
Being a rich source of antioxidants, this fruit helps in curtailing the free radicals. These, otherwise, can damage cells and trigger cancer. The presence of vitamin A, as well as shibuol and betulinic acid enriches the cancer-combating properties of this fruit.
9. Improves vision:
Persimmon contains vitamin A in significant amounts. And, it is an established fact that vitamin A has the potential to improve vision.
10. Helps in improving production of red blood cells:
Copper, present in this fruit, helps in proper iron absorption. This in turn helps in the production of red blood cells.
11. A natural relief for hiccups:
Japanese persimmon is widely used by Chinese medical practitioners in the treatment of hiccups.
Courtesy of Style Craze
Side Effect of Persimmon Fruit
Eating persimmon fruit provides many health benefits. It contains high amount of tannin which is the risk factor.
Eating persimmon fruit with an empty stomach can cause diarrhea. Also eating in excess also cause diarrhea due to its high tannin content. So be safe and eat persimmon in limited quantity.
Diabetes patients should stay away from it as it contains high amount of sugar.
If you want to enjoy persimmon fruit then enjoy it by eating varieties of other fruits.
Mangos taste so good that people forget they are also healthy! Discover how the “king of fruits” can help you, plus learn fascinating trivia facts and a few mango cautions and concerns.
1. Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
2. Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
3. Clears the Skin:
Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples. (Read more on page 5.)
4. Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
5. Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
6. Helps in Diabetes:
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
7. Improved Sex:
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.
8. Improves Digestion:
Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
9. Remedy for Heat Stroke
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
10. Boosts Immune system
The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.
Mangos for the Skin:
Just blending up the mango and applying to the face is fast and easy. Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair.
Follow this link to see a more complete recipe: Mango Mud Mask. This has all the benefits of mango plus the exfoliating benefits of oatmeal and almonds.
For a less serious treatment of this mud mask, you can watch me making my own at…Randy’s Homemade Mango Mud Mast
When eaten, mangos help resolve all skin problems including pimples. Extract the large pit or seed from green mangoes. You can eat this seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.
Do Monkeys Know Something We Don’t?
Monkeys choose to eat the seed from the green mango. Ayurvedic healers suggest that it is the seed that gives the monkey its energy and powerful strength to jump in the tress.
Amazing Banana Fruit Health Benefits
Banana fruit nutrition facts and health benefits
Go for banana fruit, nature’s own energy-rich food that comes in a safety envelope! Fresh, delicious bananas are available year around and in fact, one of the cheapest fruits. Botanically, the fruit belongs to the family of Musaceae. Commercially, it is one of the widely cultivated crops in the tropical and subtropical zones.
Scientific name: Musa acuminata colla.
Banana is a perennial herbaceous plant that develops from the underground rhizome. It flourishes well under tropical moisture-rich, humid low-lying farmlands.
In fact, the whole plant is a false stem (pseudostem), consisting of broad leaves along with their petioles overlapping around each other in a circular fashion standing up to 2 to 6 meters tall from the ground surface depending upon the cultivar types. At maturity, the rhizome gives rise to flower (inflorescence) that is carried up on a long smooth un-branched stem through the centre of the pseudo-stem emerging out at the top in the centre of the leaf cluster. The flower subsequently develops to hanging bunch consisting of 3 to 20 hands (tiers), each with at least 5-10 fingers (fruits) in each hand (tier). Banana plant or plantain bears hanging clusters of fruits as a bunch. Fruits are arranged in tiers, with 6-20 fruits in each tier. You may also like to read: Serious Side Effects Of Eating Bananas
There are several cultivars of banana grown with different size (4”-9”inch), color (yellow to brown), weight (70-150g) and taste. Structurally, fruit has a protective outer skin and delicious, sweet and tart, creamy-white color edible flesh inside.
Plantains are other cultivar types, more often used as cooking bananas. They are closely related to the familiar fruit banana or dessert banana. Plantains are used as a staple diet in Thailand, Laos, and other Southeast Asian as well as in many parts of tropical African and Caribbean regions.
Health benefits of banana fruit
Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.
Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
The fruit contains a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems. You may also like to read: 7 Amazing Health Benefits Of Banana Flowers
It contains health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, ß and α-carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has a beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the causative factors in coronary artery disease (CHD) and stroke episodes) levels within the body.
The fruit is an also moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.
Courtesy of Nutrition-and-you