Pineapple Health Benefits

LINE History The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and Eu European seashores. In these earlier times, people exclusively ate the beet greens and not the roots. The ancient Romans were one of the first civilizations to cultivate beets to use their roots as food. The tribes that invaded Rome were responsible for spreading beets throughout northern Europe where they were first used for animal food- JU on Sp

 

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resented by Abdullah Qadri der and later for human consumption becoming more popular in the 16th century. Beets’ value grew in the 19th century when it was discovered that they were a concentrated source of sugar, and the first sugar factory was built in Po- land. When access to sugarcane was restricted by the British, Napoleon decreed that the beet be used as the primary source of sugar, catalyzing its popularity Today the leading commercial producers of beets include the United States, the Russian Federation, France, Poland, DIVINE PAT JUNE 2009145

 

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BEET dri France and Germany Description Both beets and Swiss chard are different varieties within the same plant family (Amaranthaceae- Chenopodiaceae) and their edible leaves share a resemblance in both taste and texture. At tached to the beet’s green leaves is a round or oblong root, the part conjured up in most people’s minds by the word “beet.” Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white or golden roots. No matter what their color, however ATH

 

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beetroots aren’t as hardy as they look; the smallest bruise or puncture will cause red beets’ red-purple pigments, which contain beneficial flavonoids called Anthy cyanins, to bleed, especially during cooking. Beets’ sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar. Raw beetroots have a crunchy texture that turns soft and buttery when they are cooked Beet leaves have a lively bitter taste. The greens attached to the beetroots are delicious and can be prepared like spinach. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and
While we often think of beets having a reddish-purple hue, some varieties are white, golden-yellow or even rainbow-colored. The sweet taste of beets reflects their high sugar content making them an important raw material for the production of refined sugar; they have the highest sugar content of all vegetables yet are very low in calorie snto Health Benefits These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer Promote Optimal Health The pigment that gives beets their rich, purple- crimson color- betacyanin-is also a powerful cancer-fighting agent Beets potential Section effectiveness against colon cancer, in particular

 

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has been demonstrated in several studies In one study, animals under the double stress of chemically induced colon cancer and high cholesterol were divided into two groups. One group received a diet high in beet fiber while the other group served as a control. The beet fiber-fed animals rose to the challenge by increasing their activity of two antioxidant enzymes in the liver, glutathione peroxidase, and glutathione-S-transferase The liver is the body’s primary detoxification organ where toxic substances are broken down and eliminated, a process that generates a lot of free radicals. Glutathione peroxidase and glutathione S-transferase are the bodyguards for liver cells, protecting them from the free radical attack so they can continue to protect us In other animal studies scientists have noted that animals fed beet fiber had an increase in their number of colonic CD8 cells, special immune cells responsible for detecting and eliminating abnormal cells. With the increased surveillance provided by this addi- ATH

 

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tional CD8 cells, the animals in one of the stud- es given beet fiber had fewer precancerous changes In stomach cancer patients when scientists compared the effects of fruit and vegetable juices on the formation of nitrosamines, cancer-causing compounds produced in the stomach from chemicals called nitrates, beet juice was found to be a potent inhibitor of the cell mutations caused by these compounds Protection Against Heart Disease In the first study mentioned above, not only did protective antioxidant activity increased in the livers of beet fiber-fed ani A word of advice to

 

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mals, but also their total cholesterol dropped 30 %, their triglycerides dropped 40 % ( elevated triglycerides, the form in which fats are transported in the blood, are a significant risk factor for cardiovascular disease), and their HDL beneficial cholesterol) level increased significantly Protection against Birth Defects Beets are particularly rich in the B vitamin folate which is essential for normal tissue growth. Eating folate-rich foods is especially important during pregnancy since, without adequate folate, the ATTENTION
infant’s spinal column does not develop properly, a condition called neural tube defect. The daily requirement for folate is 400 micrograms Just one cup of boiled, sliced beets contains 136 micrograms of folate.

 

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Yams

 

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LINEH Description Yams (Sooran) are members of the Dioscoreae family. Depending upon the yam variety, of which there are about 200, its flesh may be of varying colors including white ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as “toes”) while their exterior texture is rough and scaly. Yams have a very starchy and slippery texture and when cooked, will either be creamy or firm, depending upon the variety DECE

 

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Presented by Abdullah Qad Their taste is earthy and hardy, with most varieties having minimal if any, sweetness. History Although it is uncertain from which country yams originated, yams are one of the oldest food plants known. They have been cultivated since 50,000 BC in Africa and Asia. In addition to these continents yams also currently grows in the tropical and subtropical regions of North and South America. Yams are one of the most, popular and widely consumed foods in the world. 141 DIVINE EMBER 2009

 

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ri They play a staple role in the diets of many different countries, notably those in South America, Africa, the Pacific Islands, and the West Indies. Protection Against Cardiovascular Disease Yams is a good source of vitamin B6. Vitamin B6 is needed by the body to break down a substance called homocysteine, which can directly damage blood vessel walls. Individuals who suffer a heart attack despite having normal or even low cholesterol levels are often found to have high levels of ho- E PATH

 

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homocysteine. Since high homocysteine levels are significantly associated with increased risk of heart attack and stroke, having a good supply of vitamin 86 on hand makes a great deal of sense. High intakes of vitamin B6 have also been shown to reduce the risk of heart disease Yams are a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables but also consume high amounts of sodium as salt is frequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension. Dioscorea, a storage protein contained in yam, may also be of
benefit to certain individuals with hypertension. Pre- preliminary research suggests that dioscin can inhibit an angiotensin-converting enzyme, which would, therefore, lead to increased kidney blood flow and reduced blood pressure. Blood Sugar and Weight Control Yams’ complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the blood-

 

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stream. In addition, be cause they’re rich in fi ber, yams fill you up without filling out your hips and waistline. And one more benefit yams are a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a co-factor in a number of enzymes important in energy production and antioxidant defenses. You’ve just got to hand it to Mother Nature when She brings forth a food, She makes sure it Integrates everything needed to contribute to your health and vitality How to Select and Store Choose yams that are firm and do not have any cracks, bruises or soft spots Yams should be stored in a cool, dark and well-ventilated place where they will keep fresh for up to ten days. They should be stored loose and not kept in a plastic bag. Keep them out of exposure to sunlight or temperatures above 60 F (around 15°C) since this will cause them to sprout or ferment. Un cooked yams should not be kept in the refrigerator.u I0 PATH

 

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اناناس

Pineapple Health Benefits

 

BENEFIT Pre DESCRIPTION Pineapple, Ananas comosus, belongs to the Bromeliaceae family, from which one of its most important health-promoting compounds, the enzyme bromelain, was named The Spanish name for pineapple, pina, and the root of its English name, reflects the fruit’s visual similarity to the pinecone. Pineapples have exceptional juiciness and a vibrant tropical flavor that balances the tastes of sweet and tart. Pineapples are actually not just one fruit but a com- SEPTE

 

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S OF PINE Presented by Abdullah Qad positive of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an “eye,” the rough spiny marking on the pineapple’s surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves. The fibrous flesh of pineapple is yellow in color and has a vibrant tropical flavor that balances the tastes of sweet and tart. The area closer to the base of the fruit has more sugar con- EMBER 2013 151DIVINE

 

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Apple tent and therefore a sweeter taste and more tender texture. HISTORY While pineapples are thought to have originated in South America, they were first discovered on the Caribbean island of Guadeloupe by Christo- pher Columbus in 1493. When Columbus and other discoverers brought pineapples back to Europe, attempts were made to cultivate the sweet, prized fruit until it was realized that the fruit’s need for a tropical climate inhibited its ability PATH

 

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to fiouish in this region. By the end of the 16th century, Portuguese and Spanish explorers introduced pineapples into many of their Asian, African and South Pacific colonies, countries in which the pineapple is still being grown today NUTRITIONAL VALUE Pineapple’s nutrients include calcium, potassium fiber and vitamin c It is low in fat and cholesterol. Vita min c is the body’s primary water-soluble antioxidant against free radicals that attack and damage normal cells. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber HEALTH BENEFITS Pineapple is a digestive aid and a Natural Anti-Inflammatory fruit. A group of sulfur-containing proteolytic enzymes in pineapple aid digestion. Fresh pineapples are rich in bromelain. Bromelain has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis and gout, and speeding recovery from injuries and surgery Pineapple should be eaten alone between meals SEPTE

Vegetables Health Benefits Vitamins, Nutrients, Fiber – Page 10

Pineapple enzymes have been used with success to treat rheumatoid arthritis and to speed tissue repair as a result of injuries, diabetic ulcers, and general surgery. Pineapple reduces blood clotting and helps remove plaque from arterial walls. Studies suggest that pineapple enzymes may improve circulation in those with narrowed arteries, such as angina sufferers. Pineapples are used to help cure bronchitis and throat infections. It is an effing client in the treatment of an and anemia. Pineapple is an excellent cerebral toner; I combat loss of memory sadness and melancholy arteriosclerosis PINEAPPLE STRENGTHENS BONES Pineapple helps to build I healthy bones Pineapples have exceptional juiciness and exceptional health benefits. r Section

 

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Pineapples are rich in manganese and just one cup of pineapple provides 73 % of the daily recommended amount of manganese I This aids the growth of bones in young people and the strengthening of bones in older people. PINEAPPLE IS GOOD FOR YOUR GUMS Due to its high vitamin C content, pineapples are good for your oral health as well. Vitamin C can reduce your risk of gingivitis and periodontal disease. Vitamin C also increases the body’s ability to fight invading bacteria and other toxins that contribute to gum disease PINEAPPLE IS GOOD FOR YOUR EYES Pineapple has been shown to be important in maintaining good eye health and helping to pro-

 

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tect against age-related eye problems. How to Select and Store Look for pineapples that are heavy for their size While larger pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large-size pineapple. Pineapples should be free of soft spots, bruises, and darkened eyes,” all of which may indicate that the pineapple is past its prime. Pineapple stops ripening as soon as it is picked, so choose fruit with a fragrant sweet smell at the stem end. Avoid pineapple that śmells musty, sour or ferulic to all

 

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mented. Pineapple can be left at room temperature for one or two days before serving. While this process will not make the fruit any sweeter, it will help it to become softer and juicier.
as they are very perishable, you should still watch them closely during this period to ensure that they do not spoil. After two days if you are still not ready to consume the pineapple you should wrap it in a plastic bag and store it in the refrigerator where it will keep for a maximum of three to five days. Pineapple that has been cut up should be stored in the refrigerator in an airtight container. It will stay fresher and retain more taste and juiciness if you also place some liquid, preferably some juice from the pineapple, in the container. Although pineapple can be frozen, this greatly affects its flavor

 

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مرا

 

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B. ENEF Description The bottle gourd is a common vegetable in India. It is yellowish-green, having the shape of a bottle. It has white pulp, with white seeds embedded in spongy flesh History The bottle gourds have been cultivated since time immemorial and they are, probably one of the earliest vegetables cultivated by man. It appears to have originated in Africa where it occurs spontaneously as it also does in India. It is AP

 

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Presented by Abdullah Qad BOTTLE GOURD now widely cultivated throughout the tropics, especially India. Sri Lanka, Indonesia, Malaysia, the Philippines, China, tropical Africa, and South America. The bottle gourd is a warm-season crop and grows best. in a warm humid climate. Natural Benefits and Curative Properties of Bottle Gourd The cooked vegetable is cooling, diuretic, sedative and antibilious. It gives a feeling of relaxation after eating it. However, bottle PRIL 2009 141 DIVINE PA

 

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gourd should not be eaten in a raw state as it may prove harmful for stomach and intestines Urinary Disorders Bottle gourd is very valuable in urinary disorders. A glassful of fresh juice prepared by grating the whole fruit should he mixed with a teaspoonful of lime juice. It should be given once daily in the treatment of burning sensation in the urinary passage due to the high acidity of urine. It serves as an alkaline mixture. It acts as an alkaline diuretic in this

 

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condition. Insomnia This mixture of bottle gourd juice and sesame oil acts as an effective medicine for insomnia. It should be mas Bitter gourd looks like a cucumber but with ugly gourd-like bumps all over it. As the name implies, this vegetable is bitter. There are two varieties of this vegetable: One grows to about 20 cm long, is oblong and pale green in color. The other is the smaller variety, less than 10 cm long, oval and has a darker green color Both varieties have seeds that are white when unripe and that turn red when they are ripe The vegetable-fruit turn reddish-orange when ripe and becomes even more bitter Bitter gourd thrives in hot and humid climates, so are commonly found in Asian countries and
saged over scalp every night. The cooked leaves of bottle gourd are also benefi- cial in the treat – ment of in- som- nia. Excessive Thirst The juice of bottle gourd BITTER GOURD Nutritional Benefits Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vita- mins B1, B2, and 83, C, zinc, phosphorus, man- magnesium, folic acid ganese, and has high di etary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spin ach, and twice the potas- sium of a banana. Bitter melon contains a unique phyto-constituent that has been confirmed to have a hypoglycemic effect called charantin. There is also another in sulin-like compound known as polypeptide P which have been sug gested as insulin replace ment in some diabetic ally Weaker Section RIL 2009 142 DIVINE P

 

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is a valuable medicine for excessive thirst due to severe diarrhea, diabetes and excessive use of fatty or fried foods. A glassful of plain juice with a pinch of salt should be taken everyday in this condition. Its use during summer prevents exces- sive loss of sodium, quenches thirst and helps in preventing fatigue. patients. Health Benefits Few other fruits/veg- etables offer medicinal properties for these ail ments like bitter melon does. Blood disorders Bitter gourd juice is highly beneficial for treating blood disorders like blood boils and itching due to toxemia. Mix 2 ounces of fresh bitter gourd juice with some lime juice. Sip it slowly on an empty stomach daily for be- tween four and six months and see improve ment in your condition. Cholera In early stages of cholera, take two teaspoonfuls juice of bitter gourd ATH

 

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leaves, mix with two tea- spoonfuls white onion juice and one teaspoon- ful lime juice. Sip this con- coction daily till you get well. Diabetes mellitus Bitter melon contains a hypoglycemic compound (a plant insulin) that is highly beneficial in lower ing sugar levels in blood and urine. Bitter melon juice has been shown to significantly improve glu cose tolerance without increasing blood insulin levels Energy Regular consumption of bitter gourd juice has been proven to improve energy and stamina level. Even sleeping patterns have been shown to be improved/stablized Eye problems The high beta-carotene and other properties in bit ter gourd makes it one of the finest vegetable-fruit that help alleviate eye problems and improving eyesight. Immune booster This bitter juice can also help to build your immune system and increase your body’s resistance APR

 

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oll against infection. Piles Mix three teaspoonfuls of juice from bitter melon leaves with a glassful of buttermilk. Take this every morning on empty stom ach for about a month and see an improvement to your condition. To hasten the healing, use the paste of the roots of bitter melon plant and apply over the piles. Psoriasis Regular consumption of this bitter juice has also been known to improve psoriasis condition and other fungal infections like ring-worm and ath- letes feet. Respiratory disorders Take two ounces of fresh bitter melon juice and mix with a cup of honey di- luted in water. Drink dally to improve asthma, bron- chitis and pharyngi tis.
Toxemia Bitter gourd contains ben- eficial properties that cleanses the blood from toxins. Sip two teaspoon- fuls of the juice daily to help cleanse the liver Also helpful in ridding jaundice for the same rea- sons How to buy and store Choose unripe bitter mel- ons that are firm, like how you would a cucumber. Avoid those that have turned orange or have soft spots. Ripe bitter melons can be exces- sively bitter Store bitter melons in the vegetable bin in the refrig- erator which has the right temperature. It should keep for three to four days. Keeping bitter melons at room temperature or with other fruits and vegetables will hasten the melon to ripen and become more bitter, due to the emission of ethyl- ene gas Clean your bitter melon under cold running water and brush with a soft veg etable brush. To pre- pare, slice the melon length-wise and scoop out the seeds. To lessen the bitter flavor, soak it in ATH

 

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salt water for about half an hour before juicing/ cooking The smaller variety is more bitter than the big- ger one. To help make bit- ter gourd juice more pal atable, take it with honey or add carrot or apple juice. For diabetics, drink the juice with green apple

 

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juice Caution Do not consume more than two ounces of bitter melon, or more than two melons a day. Excessive consumption may cause mild abdominal pain or di- arrhea. Diabetics taking hypoglycemic drugs will

 

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need to alter the dosage of their drugs if they con- sume bitter melon on a regular basis. Please consult your doctor. Pregnant women should avoid taking too much bit- ter gourd or its juice as it may stimulate the uterus that may lead to preterm labor.

 

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Seam

 

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ENEFIT History While sesame seeds (Til) have been grown in tropi- cal regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. These seeds were thought to have first originated in In- dia and were mentioned in early Hindu legends. From India, sesame seeds were introduced throughout the Middle East, Africa and Asia. Sesame seeds were one of the first crops pro- cessed for oil as well as one of the earliest condi- ments. The addition of JANU 3

 

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S OF SESAM resented by Abdullah Qad sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough. Currently, the largest com mercial producers of sesame seeds include In dia, China and Mexico. They are available through out the year Description Sesame seeds are tiny flat oval seeds with a nutty taste and a delicate, al- most invisible crunch. They come in a host of dif- ferent colors, depending UARY 2009 135DIVINE P a B
E SEED ri upon the variety, including white, yellow, black and red. Sesame seeds are highly valued for their high con- tent of sesame oil, an oil that is very resistant to rancidity. Sesame seeds are the main ingredients in both tahini and the Middle Eastern sweet treat, halvah “Open sesame,” the fa- mous phrase from the Ara- bian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The sci- entific name for sesame seeds is Sesamun ATH

 

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indicum. Health Benefits Not only are sesame seeds a very good source of manganese and cop- per, but they are also a good source of calcium, magnesium, iron, phos phorus, vitamin B1, zinc and dietary fiberin addition to these important nutri ents, sesame seeds con tain two unique sub- stances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering ef fect in humans, and to pre- vent high blood pressure and increase vitamin E supplies in animals Sesamin has also been found to protect the liver from oxidativg damage. Rich In Beresicial Miner- als Sesame seeas are a very good source ol copper and a good source of magne- sium and calcium. Just a quarter-cup of sesame seeds supplies 74.0 % of the daily value for copper, 31.6 % of the DV for mag nesium , and 35.1 % of the DV for calcium. This rich assortment of minerals translates into the foliow JANU

 

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Black Sesame seeds ing health benefits: Copper Provides Relief for Rheumatoid Arthritis Copperis known for its use in reducing some of the pain and swelling of rheu matoid arthritis. Coppers effectiveness is due to the fact that this trace mineral is important in a number of antinflammatory and anti oxidant enzyme systems In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin-the ground substances that provide structure, strength and elasticity in blood vessels bones and joints Magnesium Supports Vascular and Respira- tory Health Studies have supported magnesium’s usefulness in: UARY 2009137DIVINE

 

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0 Preventing the airway spasm in asthma Lowering high blood pressure, a contributing factor in heart attack stroke, and diabetic heart disease “Preventing the trigeminal blood vessel spasm that triggers migraine attacks Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause Calcium Helps Prevent Colon Cancer, Os- teoporosis, Migraine and PMS In recent studies, calcium has been shown to ” Help protect colon cells from cancer-causing chemicals ” Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis PATH

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