sium and the antioxidant lycopene. Three Ways Watermelon Keeps You Healthy Provides Prostate Protection Watermelon is the fresh food champ when it comes to lycopene even beating out fresh tomatoes. This naturally occurring chemical gives many fruits and vegetables their red color and is known to fight prostate cancer. But most people associate it with tomatoes. Although canned tomato produ t are highest in lycopene, watermelon beat ou al other fresh fruits o vegetables Gn a slice whenever super prostate protection Enhances Heart Hoafth Watermelon has earned the American Heart Association’s “heart READERS



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sium and the antioxidant lycopene. Three Ways Watermelon Keeps You Healthy Provides Prostate Protection Watermelon is the fresh food champ when it comes to lycopene even beating out fresh tomatoes. This naturally occurs- ring chemical gives many fruits and vegetables their red color and is known to fight prostate cancer. But most people associate it with tomatoes. Although canned tomato produ t are highest in lycopene, watermelon beat ou al other fresh fruits o vegetables Gn a slice whenever super prostate protection Enhances Heart Hoafth Watermelon has earned the American Heart Association’s “heart READERS



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Experts know foods with high water content help you lose weight, and watermelon is a staggering 92 percent water. What’s more, one slice contains only a single gram of fat. So don’t pass up dessert just because you’re watching your weight – make for the watermelon. How to Select Picking out the perfect melon is easy. First, choose one that is symmetrical and firm, without bruises, cuts or dents. Next, pick it up. You’re looking for one that is heavy for its size. Finally, turn it over. If you see a yellow area, the watermelon rested on the ground while it ripened in the sun, which means you’ll get a sweeter, juicer watermelon. Contrary to popular belief, don’t thump your watermelon slap it. If it sounds hollow, it’s ripe.


BENEFITS C Presented by The Mango is one of the finest and most popular tropical fruits and has been cultivated in India since 2000 BC or earlier. Mangoes originated in East India Burma and the Andaman Islands bordering the Bay of Bengal. Around the 5th century B.C., Buddhist monks are believed to have introduced the mango to Malaysia and eastern Asia. Persian traders took the mango into the middle east and Africa, from there the Portuguese brought it to Brazil and the West Indies India remains the World’s largest producer Chinese traveler Hwen T’sang visited India in the first half of the seventh century AD and took the mango back to his home. The Chinese were delighted and began cultivating the magnificent ever- APRIL 2013 1

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MANGOES Abdullah Qadri green tree that stands up to 100 feet tall with beautiful, thick, shiny, leathery pointed leaves Description The mango enjoys a unique status among the fruits. It is the most popular fruit of the tropics and is called The King of Asiatic fruits’. It is regarded as a valuable item of diet and a household remedy The Health Benefits of mangoes Mangoes are not only delicious they are also rich in vitamins, minerals and antioxidants Mangoes are high in fiber but low in calories and sodium Mangoes are rich in vitamin A and have good amounts of vitamins B and C 11 DIVINE PATH



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as well as Potassium, Calcium, and Iron Food Value The-mango is used as food in all stages of its development. Green or unripe mango contains a large portion of starch which gradually changes into glucose, sucrose, and maltose as the fruit begins to ripe. It disappears completely when the fruit is fully ripe. Green mango is a rich source of pectin which gradually diminishes after the formation of the stone Unripe mango is sour in taste. The raw mango is a valuable source of vitamin C. It contains more vitamin C than half-ripe or fully ripe mangoes, It is also a good source of vitamin Bi and B2 and contains sufficient quantity of niacin The ripe fruit is very wholesome and nourishing. The chief food ingredient of mango is sugar. The acids contained in the fruit are tartaric acid and malic acid, besides a trace of citric acid. These acids are utilized by the body and they help to maintain the alkali reserve of the body Natural Benefits and Curative Properties The mango is well- known for its medicinal cr int gr pe APRIL 2013142

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properties both in unripe and ripe states Unripe Mango Heat Stroke The unripe mango protects men from the adverse effects of hot, scorching winds A drink, prepared from the unripe mange by cooking it in hot ashes and mixin the pith with sugar and water, is an effective remedy for heat exhaustion and heatstroke. Eating raw mango with salt quenches thirst and prevents the excessive loss of sodium chloride and iron during summer due to excessive sweating Gastro-Intestinal Disorders Unripe green mangoes are beneficial in the treatment of gastrointestinal disorders. Eating one or two small tender mangoes in which the seed is not fully formed with salt and honey is found to be very effective medicine for summer diarrhea, dysentery, piles morning sickness chronic dyspepsia, Indigestion, and constipation Bilious Disorders Unripe mangoes are an excellent fruit remedy for bilious disorders. The acids contained in the green mango increase the secretion of bile and act as an intestinal antiseptic. Therefore, eating green mango daily with honey and pepper cures biliousness, food putrefaction i.e. when proteins are decomposed by 2DIVINE PATH

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a2 bacteria; urticaria and jaundice. It tones up the liver and keeps it healthy Blood Disorders The green mango is valuable in blood disorders because of its high vitamin C content. It Increases the elasticity of the blood vessels and helps the formation of new blood cells. It aids the absorption of food iron and prevents bleeding tendencies. It increases body resistance against tuberculosis, anemia, cholera and dysentery Scurvy The amchur, a popular article of diet in Indian houses, consists of green mangoes skinned, stoned, cut into pieces and dried in the sun, 15 gm. of it is believed to be equivalent to 30 gm. of good lime on account of its citric content. It is valuable in the treatment of scurvy Ripe Mango Eye Disorders Ripe mangoes are highly beneficial in the treatment of night blindness in which one cannot see properly in dim light. This disease is caused by vitamin A deficiency. It is very common among children who are a victim of malnutrition due to poverty. Liberal use of mangoes during the season will be very effective in such conditions. It will also prevent many other eye diseases which may ultimately cause total blindness. Eating mangoes liberally will also prevent the development of refractive errors, dryness of the eyes, softening of the cornea HELP US IN THE LIGHT O



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itching and burning in the eyes Infections All bacterial invasions are due to poor epithelium the tissue that covers the external surface of the body. Liberal use of mangoes during the season contributes towards the formation of healthy epithelium, thereby preventing frequent attacks of common infections such as colds rhinitis and sinusitis. This is attributable to the high concentration of vitamin A in mangoes Diabetes The tender leaves of the mango tree are considered useful in diabetes. An infusion is prepared from fresh leaves by soaking them overnight in water and squeezing them well in water before filtering it in the morning. This infused water should be taken every morning to control early diabetes. As an alternative to infusion. Leaves can be dried in the shade, powdered and preserved. Half a teaspoonful of this powder should be taken twice a day, in the morning and evening. Diarrhoea The mango seeds are valuable in diarrhea. The seeds should be collected during the mango season, dried in the shade and powdered and stored for use as medicine. It should be given in doses of about one and a half gram to two grams with or without honey. Juice of fresh flowers when taken with one or two teaspoonfuls of curds, is also valuable in diarrhea SPREADING KNOWLEDGE

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ST Presented by Abdul Description nia in The strawberry, a fruit that features a fraworlowher Natu are more than 600 varieties of strawberry- berries that differ in flavor, size and texture, we kr one can usually identify a strawberry by widely its red flesh that has yellow seeds piercmanying its surface, and the small, regal, green remaleafy cap and stem that adorn its crown. the v In addition to strawberries that are cultically voted, there are also varieties that grow me wild. These are much smaller in size, but straw longe antly sweet flavor is the most popular gr type of berry fruit in the world. While there features a more intense flavor The most common scientific names for joyed world Cana and strawberry are Fragaria virginiana and now Fragaria ciliogenesis. com Strawberries have grown wild for millen- MARCH 2013 139 L

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STRAWBERRIES Abdullah Gadri nia in temperature regions throughout the world. It was not until the 18th century when coincidence and the workings of Nature’s mysteries coincided, that strawberries developed into the luscious fruit we know them to be and began to be more widely appreciated. The strawberry, like many other perishable fruits at this time, remained a luxury item only enjoyed by the wealthy until the mid-19th century. Once railways were built and more rapid means of transportation established, strawberries were able to be shipped longer distances and were able to be enjoyed by more people. The strawberry is now the most popular berry fruit in the world. Currently, the United States Canada, France, Italy, Japan, Australia, and New Zealand are among the largest commercial producers of strawberries 39DIVINE PATH

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Health Benefits Strawberries not only look tike a fruity heart-shaped valentine, but they are also filled with unusual phytonutrients that love to promote your health Potent Antioxidant Protection from Phenols Strawberries, like other berries, are famous in the phytonutrient world as a rich source of phenols. In the strawberry, these phenols are led by the anthocyanins (especially anthocyanin 2) and by the ellagitannins. The anthocyanins in strawberry not only provide its flush red color they also serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body organ systems. Strawberry’s unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. Phytonutrients that Promote Optimal Health The ellagitannin content of strawberries has actually been associated with decreased rates of cancer death. In one study, strawberries topped a list of eight foods most linked to lower rates of cancer deaths among a group of over 1,000 elderly people. Those eating the most strawberries were three times less likely to develop cancer compared to those eat ing few or no strawberries Protection against Rheumatoid Arthritis While one study suggests that high doses of supplemental vitamin C make osteoarthritis, a type of degenerative arthritis tha occurs with aging, worse in laboratory animals, another indicates that vitamin C MARCH 2013



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rich foods, such as strawberries, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints. The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects and focused on who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period. Subjects who consumed the low est amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts. strawberries are an excellent source of vitamin C and manganese. They are also a very good source of dietary fiber and iodine as well as a good source of potassium, folate, ribo vin, vitamin B5, omega-3 fatty acids, vi min B6, vitamin K, magnesium, and co per Vitamin C and Strawberries Vitamin C is a potent antioxidant found in foods such as strawberries, oranges grapefruit, tomatoes, and potatoes. Antioxidants are compounds that protect the body against the damaging effects of free radicals”, natural by-products of metabolism. Free radicals are formed

Vegetables Health Benefits Vitamins, Nutrients, Fiber – Page 32

efici vegbetw pou sour stratami med gran when oxygen is metabolized or burned Stra by the body. The damage caused by free Pota radicals may contribute to aging and other ance tract Diets high in vitamin C from fruits and vegetables are associated with maintaining an Eigh healthy body and enjoy a healthy lifestyle. mil, However, it seems that vitamin C, taken sot as a supplement, doesn’t have the same oral health problems. effect. It’s possible that some of the ben-

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beneficial effects of vitamin C in fruits and vegetables may be due to an interaction between vitamin C and other compounds. Strawberries are an excellent source of vitamin C. In fact, 8 medium strawberries provide 84 milligrams of vitamin C. That’s more vitamin C than one medium orange, which contains 74 milligrams of vitamin C. Strawberries and Potassium Potassium is an important nutrient to balance electrolytes, aid healthy muscle contractions and maintain healthy blood pressure Eight medium strawberries provide 210 milligrams of potassium. Other good sources of potassium include bananas oranges and grapes. D A BLIND DOG

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Upar wala

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March 2013

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BENEFITS Presented by Abdulla Figs are thought to have been first culti Beca vated in Egypt. They spread to ancient dried, Crete and then subsequently, around the throu 9th century BC, to ancient Greece, where sweet they became a staple foodstuff in the tribe en ditional diet. Figs were held in such es Figs teem by the Greeks that they created laws other forbidding the export of the best quality fig prongs. Figs were also revered in ancient daily Rome where they were thought of as an overt Veale import digest sacred fruit. DESCRIPTION Figs are lusciously sweet and feature a foods complex texture that combines the Fibro chewiness of their flesh, the smoothness types of their skin, and the crunchiness of their in ins seeds. In addition, since fresh figs are so subst delicate and perishable, some of their thro mystique comes from their relative rarity them FEBRUARY 2013 u 139

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S OF FIGO y Abdullah Qadri i- Because of this, the majority of figs arent dried, either by exposure to sunlight or e through an artificial process, creating are sweet and nutritious dried fruit that can be enjoyed throughout the year. as- Figs have a higher fiber level than any other fruit or vegetable. One single dried it fig provides two grams of fiber: 20 % of the nt daily recommended intake. Research a over the last fifteen years or so has revealed that the fiber in plant foods is very important for the regular functioning of the digestive system. It is known that fiber in ws foods assists the digestive system. he Fibrous foodstuffs are divided into two ss types: soluble and insoluble. Foods rich in insoluble fiber facilitate the passage of substances to be expelled from the body through the intestine by adding water to them. They thus accelerate the digestive eir so eir its. 139DIVINE PATH

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system and ensure its regular function- It has also been established that foods containing insoluble fiber have a protective effect against colon cancer. Foods rich in soluble fiber, on the other hand, have been shown to reduce cholesterol levels in the blood by more than 20 %. These are therefore of the greatest importance in reducing the risk of a heart attack. Excessive levels of cholesterol in the blood collect in the arteries, hardening and narrowing them. Depending on which organ’s blood vessels the cholesterol accumulates in, disorders connected to that organ arise. For example, if cholesterol accumulates in the arteries that feed the heart, problems such as heart attacks result. Accumulations of cholesterol in the kidney veins can lead to high blood pressure and kidney deficiency. Furthermore, the intake of soluble fiber is important in terms of regulating blood sugar by emptying the stomach because sudden changes in blood sugar can lead to life-threatening disorders. Indeed, societies



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with tbrerich diets have been showň to on having far lower incidences of illnesses such as cancer and heart disease It is also another major health advantage for soluble and insoluble fibers to be present at one and the same time. It has been shown that when both forms are present together, they are much more ef-lective in preventing cancer than when they are on their own. The presence of both forms of fiber, soluble and insoluble in the fig makes it a most important food pe stunt in this regard. According to the California Fig Advisory Board, it is believed that the antioxidants in fruit and vegetables protect against a number of diseases. Antioxidants neutralize harmful substances (free radicals) that arise as a result of chemical reactions in the body or else are taken in from the outside and thus prevent the destruction of ol cells. In one study performed by the University of Scranton, it was determined that dried figs had a much higher level of phenol makeup, which is rich in antioxidants, than other fruits. Phenol is used as an antiseptic to kill micro-organisms. The level of phenol in figs is much higher than that in other fruits and vegetables. Another study, by Rutgers University in New Jersey, re-revealed that due to the essential fatty acids omega-3 and omega-6 and phytosterol contained in dried figs, they can 40 DIVINE PATH

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aya considerable part in reducing cholesterol. it is known that omega-3 and omega-6 cannot be manufactured in the body and need to be absorbed with food Furthermore, these fatty acids are indispensable to tha proper functioning of the heart, brain, and nervous system. Phy tosterol permits the cholesterol in animal products, which has the potential to harden the heart’s arteries, to be expelled from the body without entering the bloodstream Figs have higher mineral contents than any other known fruit. Forty grams of figs contains 244 mg of potassium ( 7 % of the daily requirement ) , 53 mg of calcium ( 6 % Fresh Fig Nutritional Value (100 grams) Calories (kcal) Fibre (g) Fat (g) Protein (g) Sugar (g) Vitamin A (IU) Vitamin C (mg Vitamin B1 Vitamin B2 Vitamin B6 Sodium Potassium Calcium Phosphorus Magnesium Iron Manganese Copper Selenium Zinc 16 142 0 1 0 1 232 35 232 17 0.4 0.1 0 02 02 FEBRUARY 2013

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oll of the daily requirement) and 1.2 mg ol iron ( 6 % ol the daily requirement ) , The cats cium level in figs is very high: The fig ranks second after the orange in terms of calcium content. HELP LOWER HIGH BLOOD PRES SURE Figs are a good source of potassium, a mineral that helps to control blood pres sure. Since many people not only do not eat enough fruits and vegetables, but do consume high amounts of sodium as salt is trequently added to processed foods, they may be deficient in potassium. Low intake of potassium-rich foods, especially Dried Fig Nutritional Value (100 grams) Calories (kcal) Fibre (g) 249 10 Fat (g) Protein (g) Sugar () Vitamin A (IU) Vitamin C(mg) Vitamin B1 Vitamin B2 Vitamin B6 Sodium Potassium Calcium 48 10 12 0.1 0.1 0.1 10 680 162 67 68 3.07 0.8 0.3 0.6 0.5 Iron Copper Znc er Section 1DIVINE PATH



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when coupled with a high intake of sodium, can lead to hypertension. A SWEET WAY TO LOSE WEIGHT Figs are a good source of dietary fiber Fiber and fiber-rich foods may have a positive effect on weight management. Figs, like other high fiber foods, may be helpful in a weight management program. The fig can constitute a part of just about any special diet. Since figs do not naturally contain fat, sodium or cholesterol but have high levels of fiber, they are an ideal food for those trying to lose weight. AN INSULIN-LOWERING LEAF IN DIABETES You probably do not think about the leaves of the fig tree as one of fig’s edible parts. as 4e1.

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But in some courage g loaves are a common part of the menu and for good roa son. The leaves of the have repeatedly been shown to have anti-diabetic properties and can actually reduce the amount of insulin needed by persons with diabo tes who require Insulin injections. In one study, a liquid extract made from tig loves was simply added to the breakfast of in sun dependent diabetes subjects in order to produce this insulin lowering effect HOW TO SELECT AND STORE Since fresh figs are one of the most perishable fruits, they should be purchased only a day or two in advance of when you are planning on eating them. Look for legs that have a rich, deep color and aro plump and tender, but not mushy. They should have firm stems and bo form of bruises Smelling figs can also give you clues into their freshness and taste. They should have a mildly sweet fragrance and should not smell sour, which is an indication that they may be spoiled Ripe figs should be kept in the refrigerant i tor where they will stay fresh for about two days. If you purchase slightly under-ripe figs, you should keep them on a plate, at room temperature, away rom diroct sunlight. Dried figs will stay fresh for several months and can others be kept in a cool, dark place or stored in the rolling aerator. They should be well wrapped so that they aro not ovor exposed to air that may cause them to become:e hard or dry. Bo- fore eating or cooking ligs, wash them under cool water and then gently remove the stem. Gently wipe dry r Section 142DIVINE PATH

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