Category: Heart Disease

Why We Should Eat More Cherries

I love cherries! Dried, fresh, frozen, tart or sweet…in smoothies, on salads, even in main courses. They are an excellent sweet healthy snack full of antioxidants, and fat burning ingredients.

Cherries contain some unique and pretty awesome bioactive components that can help prevent cancer, diabetes, heart disease, Alzheimer’s and other inflammatory diseases—as well as prevent muscle soreness, and help you sleep. Not only that, cherries are an extremely effective treatment for arthritis pain, gout, hemorrhoids, and allergies.

Cherries have boatloads of antioxidants in them that fight free radical damage and protect our cells’ DNA. Free radicals are linked to many diseases including cancer, heart disease, and dementia. Cherries also contain the super-nutrients quercetin, hydroxycinnamates, potassium, carotenoids and melatonin. Even sweet cherries have a healthy low glycemic index of 22, making them a healthy food for people trying to keep their blood sugar stable.

Anti-Inflammatory

Cherries are one of the best anti-inflammatory foods you can eat. These little red powerhouses contain phytochemicals called “anthocyanins” that give them their deep red color. Scientists at Johns Hopkins University found that the powerful antioxidants called anthocyanins in tart cherries were as effective at decreasing inflammation as the anti-inflammatory drugs Ibuprofen, aspirin and Tylenol. Another study published in the Journal of Natural Products showed that anthocyanins and cyanidin isolated from tart cherries worked better than aspirin. And many studies have shown that Tylenol and Ibuprofen can be extremely harmful to the liver and very toxic, so eating foods that are anti-inflammatory is far better for your health.

In fact, cherries can even help your workouts. Cherries have been proven to get rid of the aches and pains from an intense workout. They can actually reduce muscle soreness as well. This study published in Journal of International Society of Sports Nutrition looked at cherries’ power to reduce muscle damage and soreness from working out.  54 runners ran a 16 miles race, while drinking tart cherry juice or a placebo. The group drinking the cherry juice reported a significantly smaller increase in pain compared to the placebo group, which was attributed to cherries’ anti-inflammatory effect.

Arthritis and Gout

Over 33 million Americans have osteoarthritis. Arthritis can physically affect the joint, creating friction and lots of pain when the cartilage wears down. In one study done at the Osteoarthritis Research Center with 58 osteoarthritic patients who drank two 8-ounce bottles of tart cherry juice for six weeks, Western Ontario McMaster Osteoarthritis Index (WOMAC) scores decreased significantly after the tart cherry juice treatment. The WOMAC index is standardized questionnaire used by health professionals to evaluate patients with osteoarthritis of the knee and hip, including pain, stiffness, and physical functioning of the joints.

Gout is another type of arthritis that is extremely painful, usually affecting the big toe. Uric acid crystals build up in the toe joint, causing major inflammation, swelling, redness and serious pain. High uric acid levels in the body can also be associated with diabetes, heart disease, and kidney disease. A large study of 633 people with gout were treated with cherry extract over a two-day period showing a 35% lower risk of gout attacks. When cherry intake was combined with allopurinol, a prescribed medication for gout and kidney stones, the risk of gout attacks was 75% lower.

Anti-Cancer

Anthocyanins from cherries, especially sour cherries have such strong antioxidant and anti-inflammatory activity, they inhibit tumor development in mice and the growth of human cancer cells. On a study done with mice with a genetic risk of colon cancer, a diet of tart cherries and anthocyanins helped prevent colon cancer and tumor growth. This study also showed that these two compounds from cherries reduced the growth of human colon cancer cells as well.

One other study done on humans with cherry extract showed a reduction in the growth of colon cancer cells and human breast cancer cells as well.

Sleep Better After Eating Cherries

Cherries also help you sleep more soundly because they are one of the only foods that contain a natural substance called ‘melatonin’. Melatonin is a hormone in the body that regulates sleep cycles and helps you sleep deeply. Tart cherries contain the highest levels of melatonin. It only takes two tablespoons of concentrated tart cherry juice to promote good quality, deep sleep necessary for healing and repair of the body.

Melatonin contains powerful antioxidants that helps reverse aging as well. What’s more, a good night’s sleep helps to reduce cortisol which helps you burn fat better as well! In a study published in the European Journal of Nutrition, 20 volunteers consumed either a placebo or tart cherry juice concentrate for seven days. As a result of this treatment, total melatonin content was significantly elevated in the cherry juice group.

Healthy Hearts

Tart cherries can also protect the heart and reduce the risk of strokes. Research done at University of Michigan shows tart cherries activate something called PPAR (peroxisome proliferator activating receptors) in the body. These receptors are connected to glucose and fat metabolism and can help reduce heart attacks and cardiovascular disease. There are prescribed medications that do the same thing, but they come with serious side effects, such as increasing the risk of heart attacks and stroke!

While sweet cherries are effective, tart cherries contain even more of the powerful antioxidants that burn fat, help with muscle aches and soreness and help you sleep more soundly. Enjoy cherries in your next smoothie, on top of your breakfast oatmeal, throw in a salad, or just plain for a sweet, satisfying snack! One of my favorite snacks is frozen organic cherries mixed with raw almonds, and sprinkled with a little bit of cinnamon.  Give it a try!

(Cherry-infused cocktail: I have a sour cherry tree in my yard, so I get literally 1000’s of tart cherries every July… My favorite way to use all these sour cherries is to fill a bunch of mason jars with cherries and then add rye whiskey to the top of each jar, so that the sour cherries are infusing in the whiskey.  I let the jars sit at least for a couple weeks before I start drinking the cherry-infused whiskey, although many of the jars will soak for months before we get around to beginning to drink them.  

Each night after dinner, I like to take 1 shot of the cherry-infused whiskey, add a few shakes of organic digestive bitters, and a splash of sweet vermouth, and enjoy a super-healthy cocktail that’s a healthier version of a Manhattan. The antioxidants and natural melatonin get extracted very effectively from the cherries by the alcohol (the cherries become white over time as the whiskey extracts all the phytonutrients) and help you fight inflammation, joint pain, and can help to get me to fall asleep easier from the natural melatonin.  I used to have knee pain years ago, but I think this combination of having 1 drink per day of my cherry-infused whiskey and my 1 mug per day of bone broth has completely eliminated my knee pain.  My joints have never felt better since I’ve been doing this nightly ritual!)

And some more tips on sleeping better, using tart cherry syrup and other tips too:
Drink tart cherry syrup and THIS tea to sleep deeper (plus 5 tips for insomnia)

Now you know cherries are one of the best anti-inflammatory foods you can eat. They are as effective in decreasing inflammation as those anti-inflammatory drugs you buy over the counter.

The Above Article By: Catherine Ebeling & Mike Geary
Co-author of the best-sellers:  The Fat Burning KitchenThe Top 101 Foods that Fight Aging & The Diabetes Fix

Demystifying Clarified Butter or Ghee

What is ghee?

Ghee is a type of clarified butter. It’s more concentrated in fat than butter, as its water and milk solids have been removed.

It has been used in Indian and Pakistani cultures for thousands of years. The term comes from the Sanskrit word meaning “sprinkled.” Ghee was created to prevent butter from spoiling during warm weather.

In addition to cooking, it’s used in the Indian alternative medicine system Ayurveda, in which it’s known as ghrita.

Given that its milk solids have been removed, ghee does not require refrigeration and can be kept at room temperature for several weeks. In fact, like coconut oil, it may become solid when kept at cold temperatures.

SUMMARY

Ghee is a type of clarified butter that’s stable at room temperature. It has been used in Indian cooking and Ayurvedic medicine since ancient times.

Ghee and butter have similar but not identical nutrient profiles. Compared to butter, ghee may contain more fat but contains no lactose.

How does it compare with butter?

Ghee and butter have similar nutritional compositions and culinary properties, although there are a few differences.

Calories and nutrients

Below is the nutrition data for one tablespoon (14 grams) of ghee and butter (1Trusted Source2Trusted Source):

GheeButter
Calories123100
Fat14 grams11 grams
Saturated fat9 grams7 grams
Monounsaturated fat4 grams3 grams
Polyunsaturated fat0.5 grams0.5 grams
Proteintrace amountstrace amounts
Carbstrace amountstrace amounts
Vitamin A13% of the Daily Value (DV)11% of the DV
Vitamin E3% of the DV2% of the DV
Vitamin K1% of the DV1% of the DV

Both contain nearly 100% of calories from fat.

Ghee contains a higher concentration of fat than butter. Gram for gram, it provides slightly more short-chain saturated fats.

Overall, the differences between the two are small, and choosing one over the other likely won’t significantly affect your health.

However, ghee is completely free of the milk sugar lactose and the milk protein casein, whereas butter contains small amounts of each.

Per the Asthma and Allergy Foundation of America, if you have a casein allergy you should avoid both butter and ghee. People with intolerances should be fine consuming ghee since the lactose and casein amounts are so low (3).

Culinary uses

Butter and ghee are rich in saturated fatty acids, which can handle high temperatures without becoming damaged.

Heating ghee also appears to produce much less of the toxic compound acrylamide than heating vegetable and seed oils.

In fact, one study found that soybean oil produced more than 10 times as much acrylamide as ghee when each was heated to 320°F (160°C) (4Trusted Source).

Furthermore, ghee has a high smoke point, which is the temperature at which fats become volatile and begin to smoke.

Its smoke point is 485°F (250°C), which is substantially higher than butter’s smoke point of 350°F (175°C). Therefore, when cooking at very high temperatures, ghee has a distinct advantage over butter.

However, while ghee is more stable at high heat, butter may be more suitable for baking and cooking at lower temperatures because of its sweeter, creamier taste.

SUMMARY

Ghee and butter have similar nutritional profiles, but ghee may be a better choice for those with lactose or casein sensitivities. While ghee is typically better for high temperature cooking, butter has a sweeter taste that may be more suitable for baking.

Benefits of ghee

Thanks to its impressive nutrient profile, ghee has been associated with several health benefits.

Here are a few of the potential benefits of ghee:

  • Boosts vitamin A intake. Ghee can help ramp up your intake of vitamin A, a fat-soluble vitamin that’s important for maintaining eye health, skin health, immune function, and more (5Trusted Source6Trusted Source).
  • Could support heart health. Ghee is rich in omega-3 fatty acids, which may help decrease inflammation and protect against heart disease (7Trusted Source8Trusted Source9Trusted Source).

SUMMARY

Ghee is rich in important nutrients like vitamin A, omega-3 fatty acids, and conjugated linoleic acid. It may also help reduce gut inflammation and support heart health.

Potential adverse effects

People’s responses to saturated fat intake are highly variable.

Those whose LDL (bad) cholesterol levels tend to increase in response to high saturated fat intake may want to limit their ghee or butter intake to 1–2 tablespoons per day.

Another concern is that during the production of ghee at high heat, its cholesterol may become oxidized. Oxidized cholesterol is linked to an increased risk of several diseases, including heart disease (10Trusted Source).

According to one older analysis, ghee contains oxidized cholesterol but fresh butter does not (11Trusted Source).

Consuming an excess amount of ghee can lead to increase weight gain and increase risk for obesity. Also, consuming excess saturated fat can increase risk for heart disease and stroke (12Trusted Source).

SUMMARY

The potential adverse effects of ghee include increased LDL (bad) cholesterol levels and the formation of oxidized cholesterol during its production.

Information courtesy of Healthline.com

Click the link below for a simple recipe on How to Make Ghee

How to make Ghee and Clarified Butter

10 Incredible Health Benefits of Nigella Seeds (Kalonji)

10 Incredible Health Benefits of Nigella Seeds (Kalonji)

Highlights

  • The kalonji, or Nigella seeds, is an interesting spice
  • The tiny black seed comes with a whole lot of health benefits
  • Its known to have anti-carcinogenic properties and keeps heart healthy

The kalonji, or Nigella seeds, is an interesting spice – when used for tempering, it adds a beautiful aroma to the dishes, and a hint of flavor that you can’t quite nail. In India, dry roasted kalonji is used for flavoring curries, dal, stir-fried vegetables, and even savories such as samosa, papdis and kachori among others.

Flavour and aroma aside, the tiny black seed comes with a whole lot of health benefits. It’s loaded with trace elements, vitamins, crystalline nigellone, amino acids, saponin, crude fiber, proteins and fatty acids like linolenic and oleic acids, volatile oils, alkaloids, iron, sodium, potassium and calcium. It keeps your heart healthy, addresses breathing problem, lubricates your joints, and is known to have anti-carcinogenic properties. That’s quite a lot for a seed that size, isn’t it? In fact, if you keep a bottle of kalonji oil at home, you can use them for plenty of things to boost your health and take care of niggling problems. Let’s take a look at some of them:

 

1. Fights Acne

Sweet lime juice and kalonji oil together can fix many skin problems. For every cup of sweet lime juice, you’ll need about half a teaspoon of kalonji oil. Apply the oil twice a day on your face and watch your blemishes and acne disappear. If you keep pure kalonji oil handy, you can use it to treat cracked heels as well.

skin tone

 

2. Keeps a Check on Diabetes

This is probably one of the most known benefits of kalonji. If you already have diabetes, kalonji oil can also help to manage it. Take half a teaspoon of the oil in a cup of black tea every morning, and see the difference in a few weeks.
diabetes

3. Increases Memory and Alleviates Asthma

Ground kalonji seeds with a little bit of honey is known to boost memory. And if you mix this in warm water and drink, it also helps in alleviating breathing trouble (asthma included) in children and adults alike. But you need to do this is for at least 45 days, and avoid cold beverages and food during the period. 

memory

4. Gets Rid of Headaches

One of the most common urban problems in today’s time is headaches. Instead of popping a pill, rub kalonji oil on your forehead, relax, and wait for your headache to disappear. Nothing like natural home remedies!
headache

5. Aids Weight Loss

The warm water, honey, and lemon combination is often recommended for those who are on a diet. Now add a pinch of powdered kalonji seeds to this mix and see how it works. Many health enthusiasts have claimed that kalonji seeds is a miracle ingredient which helps in shedding those extra kilos.weight loss

6. Eases Joint Pain

It’s an old-school treatment; take a handful of kalonji seeds, and heat it well with mustard oil. Once the oil is smoking, take it off the flame and cool it down for a bit. The oil is ready when you can dip the tip of a finger into the oil without feeling uncomfortable. Now use this oil to massage the inflamed joint.
joint pain

7. Controls Blood Pressure

For those who suffer from or have the tendency of high blood pressure can drink half a teaspoon of kalonji oil with warm water to keep hypertension under control. It is of course advised to follow a proper diet along with it.
blood pressure
8. Protects the Kidney
Kidney stones are a common urban problem. It is said that half a teaspoon of kalonji oil had with two teaspoons of honey and warm water can aid in getting rid of kidney pain, stones and infections. But you also need to consult a doctor to get a proper diet.
kidney

9. Makes Teeth Stronger

Did you know that kalonji has been used traditionally to take care of dental trouble such as swelling or bleeding of gums, and weak teeth? Of course you need to see a dentist, but you can also massage your teeth with curd and some kalonji oil twice a day to strengthen your gums.
teeth
 10. Strengthens Immunity
Kalonji oil, honey and warm water have more than one benefit. Apart from the ones already mentioned, it can also help to strengthen your immunity if consumed daily. If you add kalonji oil in boiling water and inhale the fumes, it can also reduce nasal congestion, and help those who suffer from sinusitis problems.
healthy woman

Quick Facts

  • When you’re buying nigella seeds, remember to check the pack carefully; the seeds are jet black and shouldn’t look stale.
  • Storing nigella is important. Always store it in a dry place and make sure it doesn’t come in contact with moisture.
  • Don’t buy large quantities of kalonji. 100 grams can take you a long way, so buy in smaller portions. This will prevent the seed from losing its aroma and benefits by sitting on the shelf for too long.

Disclaimer:

The opinions expressed within this article are the personal opinions of the author. Cymantra  is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of Cymantra and Cymantra does not assume any responsibility or liability for the same.

This Author has found another health benefit of Kalonji Seeds. Suffering from intense heartburn for many years and trying all the standard remedies to no avail, I find that Kalonji seeds boiled and drank as a strong black tea almost alleviates my heartburn. Who’d have thought that this little black seed could provide so much pain relief from a otherwise daily occurrence.

Cymantra Admin

 

Original Article

Priya Chakraborty September 09, 2016

Cayenne Health Benefits

 

cayenne pepper health
What if there was a common household spice that could rebuild the gut wall to improve digestion, destroy cancer cells, stop a heart attack in its tracks and was useful for weight loss? I’m assuming you’d want to know more about it, right?

The hot fruit of the cayenne plant (“capsicum annuum”) has been used as a superb culinary spice for centuries and may be the most valuable medicinal herb in the entire plant kingdom for many of the reasons mentioned above!

High in vitamins A, C, B complex, calcium and potassium, studies have shown that cayenne can rebuild the tissue in the stomach and the peristaltic action in the intestines. Moreover, cayenne acts as a catalyst and increases the effectiveness of other herbs and alternative cancer treatments.

Have you ever gone after the chips and salsa with gusto and then felt flushed while your nose started to run a little bit? Cayenne warms the body and stimulates the release of mucus from the respiratory passages. If you’ve ever eaten a fresh hot pepper, you know it clears the sinuses and causes sweating.

Cayenne peppers raise the body temperature as it stimulates circulation and blood flow to the skin. Herbs that promote fever and sweating are considered to have a diaphoretic (sweat-inducing) action which helps reduce fever and relieves the congestion of colds and sinusitis.

The Science Behind Cayenne Pepper & Cancer

The active ingredient in cayenne is called capsaicin and in 2004, Dr. Sanjay K. Srivastava and colleagues (University of Pittsburgh School of Medicine) treated pancreatic cells with capsaicin. They found that it disrupted mitochondrial function and induced apoptosis (programmed cell death) in cancerous cells without affecting normal pancreatic cells!

The results of the study were published in the April 20, 2005, issue of Innovations Report, in which Dr. Srivastava stated: “Our results demonstrate that capsaicin is a potent anticancer agent, induces apoptosis in cancer cells and produces no significant damage to normal pancreatic cells, indicating its potential use as a novel chemotherapeutic agent for pancreatic cancer

In an article published in Reuters on March 16, 2006, entitled, “Hot Pepper Kills Prostate Cancer Cells in Study,” Dr. Soren Lehmann of the Cedars-Sinai Medical Center and the UCLA School of Medicine asserted: “Capsaicin had a profound anti-proliferative effect on human prostate cancer cells in culture. It caused 80% of the prostate cancer cells growing in mice to commit suicide in a process known as apoptosis.” Researchers in Japan have also shown that cayenne pepper can dramatically slow the development of prostate tumors, and is an excellent addition to alternative cancer treatment for this type of cancer.

Cayenne’s Other Uses

For Your Heart

And if cayenne’s cancer-fighting capabilities weren’t enough, its effects upon the venous structure and heart are nothing short of miraculous. Cayenne is incredibly nourishing to the heart and has been known to stop heart attacks within 30 seconds.  If you want something in your first aid kit for a heart attack, carry cayenne tincture.

According to Dr. John R. Christopher, “In 35 years of practice, and working with the people and teaching, I have never on house calls lost one heart attack patient and the reason is, whenever I go in (if they are still breathing) I pour down them a cup of cayenne tea (a teaspoon of cayenne in a cup of hot water) and within minutes they are up and around.”

For Weight Loss

In addition to being a welcome addition, there’s also evidence to suggest that cayenne may be useful in the treatment of obesity. Results of one trial showed that consumption of 10 grams of cayenne pepper with meals helped to reduce appetite, while results of another revealed that cayenne increases the metabolism of dietary fats.

For Infections and Parasites

Lastly, herbalists from centuries past would pour cayenne pepper directly on fresh wounds in order to sterilize and stop bleeding.

Many of us (over 90%) have worms or different parasites in our systems. One simple way to get rid of them is to have a “cayenne drink” daily. Fill up a glass with water or juice and then add 1/4 tsp of cayenne pepper. Stir it up and then “down the hatch.” Yes, it’s a bit spicy, but you’ll get used to it.

As you can see, the amazing curative powers of cayenne are almost mind-boggling. Clearly, it is  a “wonder herb” that has scientifically proven its worth!  According to Dr. Richard Schulze, “If you master only one herb in your life, master cayenne pepper. It is more powerful than any other.”

On a personal note, I take cayenne pepper every day as part of my nutritional regimen and a “preventative” cancer treatment. I also keep a cayenne tincture in the house and in both cars … just in case!

This article was republished with permission from the truth about cancer

Admin – Cymantra  Oct. 2016

Alkalize Your Body and Fight Disease With These 10 Foods

The balance in life is essential, and this is also true about the diet you consume, and the pH levels in your body.

Namely, in order to maintain health and prevent numerous ailments, the body needs to have balanced ph levels. After the consumption of acid-forming foods, the body releases alkaline-high minerals, like magnesium, calcium, and phosphorus, in the attempt to balance the pH level of the blood.

Therefore, if our diet is poor in these important, alkaline-forming foods, the body will need t use the minerals in our organs, teeth, and bones, and thus lead to exhaustion, and a weakened immune system, making us more susceptible to diseases.

Acid-forming foods are meats, fish, most grains, fast foods, beans, dairy products, and processed foods. Hence, a balanced diet when it comes to Ph consists of 20-40% acid-forming foods and 60-80% alkaline-forming foods.

Here below we reveal some of the best alkaline-forming foods, and you should consider incorporating them into your daily diet in order to strengthen your system and avoid numerous health issues.

  1. Ripe Bananas

The consumption of unripe bananas may lead to acidity in the stomach, constipation, and poor nutrient absorption. On the other hand, ripe bananas with brown spots will provide numerous minerals, vitamins, and will alkalize the body.

  1. Asparagus

Being one of the most potent alkaline-forming foods, with a pH of 8.5, asparagus is also loaded with minerals, vitamins, water, fiber, and antioxidants.

  1. Avocados

Despite their delicious taste, their pH level is 8.0, so they effectively neutralize acidic foods. They can be added to your salad, guacamole, sandwiches, and much more!

  1. Broccoli

It is a highly alkalizing food, high in important nutrients and fiber, and it will maintain the alkalinity of your body, and will keep you full longer.

  1. Garlic

Spice your food up and neutralize acidic foods, like eggs, cheese, meat, and fish. In this way, you will also consume numerous nutrients and fiber.

  1. Almonds

Almonds and almond milk are also one of the best alkaline foods, and they will enhance the function of the brain, help digestion, reduce cholesterol levels and promote a healthy balance in the body.

  1. Lemons

Even though lemons have an acidic taste, they are powerful alkalizing substances. You can squeeze some lemon juice or add a few slices in your bottle of water and drink it all day long.

  1. Watermelon

With a pH of 9.0, watermelon is also deservedly on this list. It is loaded with minerals, vitamins, and water, which support the balance of electrolytes. Moreover, watermelons are high in fiber, so they are great for detoxification of the body.

  1. Organic Papaya

Papayas promote a healthy digestion, and they are rich in minerals, water, vitamins, and fiber, so they enhance the overall health. They are also a powerful alkaline-forming food.

  1. Cayenne Pepper

Despite its numerous health benefits, it is a potent alkaline-forming ingredient, with a pH of 8.5. Moreover, it lowers blood pressure, detoxifies the body, improves brain function, and stimulates circulation.

Source/Reference:David Wolfe
Featured image source: www.davidwolfe.com

May 25, 2016

The 9 Foods You Should Never Eat


 

9 Foods Not to Eat

By Dr. Mercola

Many foods have been heavily promoted as being healthy when they are nothing more than pernicious junk foods. In the featured article, Clean Plates1 founder Jared Koch shared his list of nine staple foods that are far less “good for you” than you’ve been led to believe.

Here, I expand on the selections that are mentioned in the featured article.

1. Canned Tomatoes

Many leading brands of canned foods contain BPA — a toxic chemical linked to reproductive abnormalities, neurological effects, heightened risk of breast and prostate cancers, diabetes, heart disease and other serious health problems. According to Consumer Reports‘ testing, just a couple of servings of canned food can exceed the safety limits for daily BPA exposure for children.

High acidity — a prominent characteristic of tomatoes – causes BPA to leach into your food. To avoid this hazardous chemical, avoid canned foods entirely and stick to fresh fruits and vegetables, or switch over to brands that use glass containers instead—especially for acidic foods like tomatoes.

2. Processed Meats

As Koch warns, processed deli meats like salami, ham, and roast beef are typically made with meats from animals raised in confined animal feeding operations (CAFOs).

This means they’re given growth hormones, antibiotics and other veterinary drugs, and raised in deplorable conditions that promote disease, these meats are also filled with sodium nitrite (a commonly used preservative and antimicrobial agent that also adds color and flavor) and other chemical flavorings and dyes.

Nitrites can be converted into nitrosamines in your body, which are potent cancer-causing chemicals. Research has linked nitrites to higher rates of colorectal, stomach and pancreatic cancer. But that’s not all. Most processed deli meats also contain other cancer-promoting chemicals that are created during cooking. These include:

  • Heterocyclic Amines (HCAs) which are hazardous compounds created in meats and other foods that have been cooked at high temperatures. According to research, processed meats are clearly associated with an increased risk of stomach, colon and breast cancers.
  • Polycyclic Aromatic Hydrocarbons (PAHs): Many processed meats are smoked as part of the curing process, which causes PAHs to form. PAHs can also form when grilling. When fat drips onto the heat source, causing excess smoke, and the smoke surrounds your food, it can transfer cancer-causing PAHs to the meat.
  • Advanced Glycation End Products (AGEs): When food is cooked at high temperatures—including when it is pasteurized or sterilized—it increases the formation of AGEs in your food. AGEs build up in your body over time leading to oxidative stress, inflammation and an increased risk of heart disease, diabetes and kidney disease.

The truth is, processed meats are not a healthful choice for anyone and should be avoided entirely, according to a 2011 review of more than 7,000 clinical studies examining the connection between diet and cancer. The report was commissioned by The World Cancer Research Fund2 (WCRF) using money raised from the general public. Therefore the findings were not influenced by any vested interests, which makes it all the more reliable.

It’s the biggest review of the evidence ever undertaken, and it confirms previous findings: Processed meats increase your risk of cancer, especially bowel cancer, and NO amount of processed meat is “safe.” You’re far better off ditching the deli meats and opting instead for fresh organically-raised grass-fed meats, or wild caught salmon.

3. Margarine

The unfortunate result of the low-fat diet craze has been the shunning of healthful fats such as butter, and public health has declined as a result of this folly. There are a myriad of unhealthy components to margarine and other butter impostors, including:

  • Trans fats: These unnatural fats in margarine, shortenings and spreads are formed during the process of hydrogenation, which turns liquid vegetable oils into a solid fat. Trans fats contribute to heart disease, cancer, bone problems, hormonal imbalance and skin disease; infertility, difficulties in pregnancy and problems with lactation; and low birth weight, growth problems and learning disabilities in children. A US government panel of scientists determined that man-made trans fats are unsafe at any level.
  • Free radicals: Free radicals and other toxic breakdown products are the result of high temperature industrial processing of vegetable oils. They contribute to numerous health problems, including cancer and heart disease.
  • Emulsifiers and preservatives: Numerous additives of questionable safety are added to margarines and spreads. Most vegetable shortening is stabilized with preservatives like BHT.
  • Hexane and other solvents: Used in the extraction process, these industrial chemicals can have toxic effects.

Good-old-fashioned butter, when made from grass-fed cows, is rich in a substance called conjugated linoleic acid (CLA). Much of the reason why butter is vilified is because it contains saturated fat. If you’re still in the mindset that saturated fat is harmful for your health, then please read the Healthy Fats section of my Optimized Nutrition Plan to learn why saturated fat is actually good for you.

4. Vegetable Oils

Of all the destructive foods available to us, those made with heated vegetable oils are some of the worst. Make no mistake about it–vegetable oils are not the health food that you were lead to believe they were. This is largely due to the fact that they are highly processed, and when consumed in massive amounts, as they are by most Americans, they seriously distort the important omega-6 to omega-3 ratio. Ideally, this ratio is 1:1.

Anytime you cook a food, you run the risk of creating heat-induced damage. The oils you choose to cook with must be stable enough to resist chemical changes when heated to high temperatures, or you run the risk of damaging your health. One of the ways vegetable oils can inflict damage is by converting your good cholesterol into bad cholesterol—by oxidizing it. When you cook with polyunsaturated vegetable oils (such as canola, corn, and soy oils), oxidized cholesterol is introduced into your system.

As the oil is heated and mixed with oxygen, it goes rancid. Rancid oil is oxidized oil and should NOT be consumed—it leads directly to vascular disease. Trans-fats are introduced when these oils are hydrogenated, which increases your risk of chronic diseases like breast cancer and heart disease.

So what’s the best oil to cook with?

Of all the available oils, coconut oil is the oil of choice for cooking because it is nearly a completely saturated fat, which means it is much less susceptible to heat damage. And coconut oil is one of the most unique and beneficial fats for your body. For more in-depth information about the many benefits of coconut oil, please see this special report. Olive oil, while certainly a healthful oil, is easily damaged by heat and is best reserved for drizzling cold over salad.

5. Microwave Popcorn

Perfluoroalkyls, which include perfluorooctanoic acid (PFOA), and perfluorooctane sulfonate (PFOS), are chemicals used to keep grease from leaking through fast food wrappers, are being ingested by people through their food and showing up as contaminants in blood. Microwave popcorn bags are lined with PFOA, and when they are heated the compound leaches onto the popcorn.

These chemicals are part of an expanding group of chemicals commonly referred to as “gender-bending” chemicals, because they can disrupt your endocrine system and affect your sex hormones. The EPA has ruled PFCs as “likely carcinogens,” and has stated that PFOA “poses developmental and reproductive risks to humans.” Researchers have also linked various PFCs to a range of other health dangers, such as:

  • Infertility — A study published in the journal Human Reproduction3 found that both PFOA and PFOS (perfluorooctane sulfonate), dramatically increased the odds of infertility. PFOA was linked to a 60 to 154 percent increase in the chance of infertility.
  • Thyroid disease — A 2010 study4 found that PFOA can damage your thyroid function. Individuals with the highest PFOA concentrations were more than twice as likely to report current thyroid disease, compared to those with the lowest PFOA concentrations. Your thyroid contains thyroglobulin protein, which binds to iodine to form hormones, which in turn influence essentially every organ, tissue and cell in your body. Thyroid hormones are also required for growth and development in children. Thyroid disease, if left untreated, can lead to heart disease, infertility, muscle weakness, and osteoporosis.
  • CancerPFOA has been associated with tumors in at least four different organs in animal tests (liver, pancreas, testicles and mammary glands in rats), and has been associated with increases in prostate cancer in PFOA plant workers.
  • Immune system problems — Several studies by scientists in Sweden indicate that PFCs have an adverse effect on your immune system. As described in a report on PFCs by the Environmental Working Group (EWG), PFOA was found to decrease all immune cell subpopulations studied, in the thymus and spleen, and caused immunosupression.
  • Increased LDL cholesterol levels – A 2010 study in the Archives of Pediatric & Adolescent Medicine5 found that children and teens with higher PFOA levels had higher levels of total cholesterol and LDL or “bad” cholesterol, while PFOS was associated with increased total cholesterol, including both LDL cholesterol and HDL or “good” cholesterol.

I strongly recommend avoiding any product you know containing these toxic compounds, particularly non-stick cookware, but also foods sold in grease-proof food packaging, such as fast food and microwave popcorn. Clearly, if you’re eating fast food or junk food, PFCs from the wrapper may be the least of your problems, but I think it’s still important to realize that not only are you not getting proper nutrition from the food itself, the wrappers may also add to your toxic burden.

6. Non-Organic Potatoes and Other Fresh Produce Known for High Pesticide Contamination

Your best bet is to buy only organic fruits and vegetables, as synthetic agricultural chemicals are not permissible under the USDA organic rules. That said, not all conventionally grown fruits and vegetables are subjected to the same amount of pesticide load. While Koch focuses on potatoes, as they tend to take up a lot of pesticides and other agricultural chemicals present in the soil, I would recommend reviewing the “Shopper’s Guide to Pesticides in Produce”6 by the Environmental Working Group.

Of the 48 different fruit and vegetable categories tested by the EWG for the 2013 guide, the following 15 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organically:

Apples Celery Cherry tomatoes
Cucumbers Grapes Hot peppers
Nectarines (imported) Peaches Potatoes
Spinach Strawberries Sweet bell peppers
Kale Collard greens Summer squash

 

In contrast, the following foods were found to have the lowest residual pesticide load, making them the safest bet among conventionally grown vegetables. Note that a small amount of sweet corn and most Hawaiian papaya, although low in pesticides, are genetically engineered (GE). If you’re unsure of whether the sweet corn or papaya is GE, I’d recommend opting for organic varieties:

Asparagus Avocado Cabbage
Cantaloupe Sweet corn (non-GMO) Eggplant
Grapefruit Kiwi Mango
Mushrooms Onions Papayas (non-GMO. Most Hawaiian papaya is GMO)
Pineapple Sweet peas (frozen) Sweet potatoes

7. Table Salt

Salt is essential for life—you cannot live without it. However, regular ‘table salt’ and the salt found in processed foods are NOT identical to the salt your body really needs. In fact, table salt has practically nothing in common with natural salt. One is health damaging, and the other is healing.

  • Processed salt is 98 percent sodium chloride, and the remaining two percent comprises man-made chemicals, such as moisture absorbents, and a little added iodine. These are dangerous chemicals like ferrocyanide and aluminosilicate. Some European countries, where water fluoridation is not practiced, also add fluoride to table salt
  • Natural salt is about 84 percent sodium chloride. The remaining 16 percent of natural salt consists of other naturally occurring minerals, including trace minerals like silicon, phosphorous and vanadium

Given that salt is absolutely essential to good health, I recommend switching to a pure, unrefined salt. My favorite is an ancient, all-natural sea salt from the Himalayas. Himalayan salt is completely pure, having spent many thousands of years maturing under extreme tectonic pressure, far away from impurities, so it isn’t polluted with the heavy metals and industrial toxins of today. And it’s hand-mined, hand-washed, and minimally processed. Himalayan salt is only 85 percent sodium chloride, the remaining 15 percent contains 84 trace minerals from our prehistoric seas. Unrefined natural salt is important to many biological processes, including:

  • Being a major component of your blood plasma, lymphatic fluid, extracellular fluid, and even amniotic fluid
  • Carrying nutrients into and out of your cells
  • Maintain and regulate blood pressure
  • Increasing the glial cells in your brain, which are responsible for creative thinking and long-term planning
  • Helping your brain communicate with your muscles, so that you can move on demand via sodium-potassium ion exchange

While natural unprocessed salt has many health benefits, that does not mean you should use it with impunity. Another important factor is the potassium to sodium ratio of your diet. Imbalance in this ratio can not only lead to hypertension (high blood pressure) and other health problems, including heart disease, memory decline, erectile dysfunction and more. The easiest way to avoid this imbalance is by avoiding processed foods, which are notoriously low in potassium while high in sodium. Instead, eat a diet of whole, ideally organically-grown foods to ensure optimal nutrient content. This type of diet will naturally provide much larger amounts of potassium in relation to sodium.

8. Soy Protein Isolate and Other Unfermented Soy Products

Sadly, most of what you have been led to believe by the media about soy is simply untrue. One of the worst problems with soy comes from the fact that 90 to 95 percent of soybeans grown in the US are genetically engineered (GE), and these are used to create soy protein isolate. Genetically engineered soybeans are designed to be “Roundup ready,” which means they’re engineered to withstand otherwise lethal doses of herbicide.

The active ingredient in Roundup herbicide is called glyphosate, which is responsible for the disruption of the delicate hormonal balance of the female reproductive cycle. What’s more, glyphosate is toxic to the placenta, which is responsible for delivering vital nutrients from mother to child, and eliminating waste products. Once the placenta has been damaged or destroyed, the result can be miscarriage. In those children born to mothers who have been exposed to even a small amount of glyphosate, serious birth defects can result.

Glyphosate’s mechanism of harm was only recently identified, and demonstrates how this chemical disrupts cellular function and induce many of our modern diseases, including autism. Soy protein isolate can be found in protein bars, meal replacement shakes, bottled fruit drinks, soups and sauces, meat analogs, baked goods, breakfast cereals and some dietary supplements.

Even if you are not a vegetarian and do not use soymilk or tofu, it is important to be a serious label reader. There are so many different names for soy additives, you could be bringing home a genetically modified soy-based product without even realizing it. Soy expert Dr. Kaayla Daniel offers a free Special Report7, “Where the Soys Are,” on her Web site. It lists the many “aliases” that soy might be hiding under in ingredient lists — words like “bouillon,” “natural flavor” and “textured plant protein.”

Besides soy protein isolate, ALL unfermented soy products are best avoided if you value your health. Thousands of studies have linked unfermented soy to malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility—even cancer and heart disease.

The only soy with health benefits is organic soy that has been properly fermented, and these are the only soy products I ever recommend consuming. After a long fermentation process, the phytate and “anti-nutrient” levels of soybeans are reduced, and their beneficial properties become available to your digestive system. To learn more, please see this previous article detailing the dangers of unfermented soy.

9. Artificial Sweeteners

Contrary to popular belief, studies have found that artificial sweeteners such as aspartame can stimulate your appetite, increase carbohydrate cravings, and stimulate fat storage and weight gain. In one of the most recent of such studies8, saccharin and aspartame were found to cause greater weight gain than sugar.

Aspartame is perhaps one of the most problematic. It is primarily made up of aspartic acid and phenylalanine. The phenylalanine has been synthetically modified to carry a methyl group, which provides the majority of the sweetness. That phenylalanine methyl bond, called a methyl ester, is very weak, which allows the methyl group on the phenylalanine to easily break off and form methanol.

You may have heard the claim that aspartame is harmless because methanol is also found in fruits and vegetables. However, in fruits and vegetables, the methanol is firmly bonded to pectin, allowing it to be safely passed through your digestive tract. Not so with the methanol created by aspartame; there it’s not bonded to anything that can help eliminate it from your body.

Methanol acts as a Trojan horse; it’s carried into susceptible tissues in your body, like your brain and bone marrow, where the alcohol dehydrogenase (ADH) enzyme converts it into formaldehyde, which wreaks havoc with sensitive proteins and DNA. All animals EXCEPT HUMANS have a protective mechanism that allows methanol to be broken down into harmless formic acid. This is why toxicology testing on animals is a flawed model. It doesn’t fully apply to people.

The Healthiest Fruits on the Planet

Fruits are nature’s treat for humans. They are healthy and sweet at the same time! There are very few fruits that can cause side effects that too when consumed in excess. In moderate to little high proportions Fruitsmost of the fruits can serve up a big portion of your daily requirement of Vitamins, minerals and essential fiber. All fruits are different from each other yet all of them pack a punch when it comes to nutrition and their health benefits(1); the most common of them are:
> They carry strong anti-oxidant properties that help them block the free radical damage, strengthen our immune system and prevent or slow the spread of Cancer;
> Fruits have high water content which keeps the body hydrated and restores the lost electrolyte balance owing to heavy exercises;
> Fruits contain a good amount of dietary fiber that aids digestions, prevents constipation, ensures good bowel movement and cleanses colon;
> Most of the fruits are low in fats and the ones that have fats contain good cholesterol known as HDL (high density lipoproteins) which combats and reduces the level of bad cholesterol in the body.
> Fruits are good for bones, teeth and reduce the risk of age related degenerative diseases;
> Fruits regulate blood pressure, lower down cholesterol and are therefore excellent for heart health;
> Fruits are better than any cosmetic product for keeping your facial skin youthful, reducing spots and delaying the ageing and wrinkling;
> Fruits promote healthy hair growth, reduce hair fall and prevent premature greying.
With so many basic benefits, there is no reason one cannot have a platter of seasonal fruits everyday. There is such a huge variety that you are bound to find something that suits your taste.
[Note: All nutritional details are per 100 grams of serving]

Top 45 Fruits Health Benefits And Nutrition Facts

1. Acai Berries

Nutrition Facts: These beautiful blue black berries are high fiber berries and unlike moAcai Berryst of the fruits have a significant amount of healthy fats. Acai berries are made up of 23% Carbohydrates, 71% of fats and 6% proteins.
Fats 71%
Carbohydrates 23%
Protein 6%
Glycemic load 1/100
fiber 2 gms
Vitamin A 15%
Saturated Fat 1.5 gms
Health Benefits: Great for digestion, Keeps you well hydrated, cleanses colon and encourages good fats in the body.
Trivia: Each branch of Acai palm bears 700-900 Acai berries every year! Acai berries must be packed in an air-tight container immediately as they tend to rot incredibly fast on exposure to air.

2. Apples

Nutrition Facts: Apples is one of the most popular fruit that is grown worldwide and comeapples from the family of rose. A 100 grams of Apple contains 13.81 grams of carbohydrate with 10.39 grams of Sugar, 3.3 mcg of Fluoride and 85% water.
Fats 3%
Carbohydrates 95%
Protein 2%
Glycemic load 3/100
fiber 2.4 gms
Vitamin C 8%
Phytosterols 12 mg
Water 85.6 g
Health benefits: Highly beneficial for strong teeth and gums, good source for fiber, prevents diabetes especially in women and incidence of gall stones.
Trivia: There are about 10,000 varieties of Apples grown in the world today! A very few people know this that Apples originated in Central Asia and not in the west. A naughty fact about Apple- Tossing an apple at a girl in ancient Greece was meant as a proposal of marriage.

3. Apricots

Nutrition Facts: Apricots come from the species of Prunus Armeniaca and a 100 grams of serving contains
11 grams of Carbohydrates of which 2 grams is Dietary fiber. It is a rich source of ApricotVitamin A (96 mcg), Beta Carotene (1094 mcg) and Vitamin C (10 mg).
Fats 7%
Carbohydrates 83%
Protein 10%
Glycemic load 4/100
fiber 2 gms
Vitamin A 39%
Vitamin C 17%
Potassium 7%
Water 86.4 g
Health Benefits: It is a strong Anti-oxidant which defies tumors and protects from signs of early ageing. Apricots help in regulating bowel movements, maintain  healthy eyes and are great for your hair and skin.
Trivia: Apricots are natives of Asia, from where they spread to Persia, Europe and finally to the US. In Ancient China they were believed to improve the fertility of women.

4. Avocados

Nutrition Facts: Also known as Alligator pear, Avocados are a high energy fruit with 100 grams serving releasing 160 Kcal. It has a very high content of dietary fiber at 6.7 grams and 9.80 monounsaturated fats.Avaocado
It is a rich source of Vitamin B2, B3, B5, b6, B9, C, E and K! You can also derive a healthy composition of trace metals like Magnesium, Manganese, Potassium and Zinc.
Fats 77%
Carbohydrates 19%
Protein 4%
Glycemic load 2/100
fiber 6.7 gms
Vitamin C 17%
Vitamin E 10%
Vitamin K 26%
Vitamin B2 8%
Vitamin B3 9%
Vitamin B6 13%
Folate 20%
Potassium 14%
Magnesium 7%
Copper 9%
Water 73.2 g
Health Benefits: Avocados are great for Cardiovascular Health, promote digestion, protect eyes, prevent and slow down age related degenerative diseases, help in weight loss and protect from free radical damage.
Trivia: They are perfect for people who are Vegan and are allergic to gluten. Avocado trees do not self-polinate, they need other Avocado trees to bear fruits.

5. Banana

Nutrition Facts: Bananas are typically a tropical fruits though they are widely grown across the world today. They are low fat and are made 22 % of carbohydrates.
Bananas are powerhouse of VitaminBanana B6, b5 and Vitamin C. They have a healthy composition of Manganese, Magnesium and Potassium.
Fats 3%
Carbohydrates 93%
Protein 4%
Glycemic load 8/100
fiber 2.6 gms
Vitamin C 15%
Vitamin B6 18%
Potassium 10%
Magnesium 7%
Manganese 13%
Water 74.9 g
Health Benefits: They lower blood pressure, are great for your heart, protect from diabetes, improves mood and helps in treating diarrhea.
Trivia: Bananas are botanically classified as Berries! There are about 1000 varieties of bananas grown across the world and 100 billion of them are consumed annually making them the 4th largest agricultural product.

6. Blackberries

Nutrition Facts: They come from Rosaceae Family and are a rich source of carbohydrates. You can derive significant amount of Vitamin C, Vitamin K and folate from these berries. They are also rich in Manganese and BlackberriesCopper. Apart from these, it also contains Choline in considerable proportions.
Fats 10%
Carbohydrates 79%
Protein 11%
Glycemic load 3/100
fiber 5.3 gms
Vitamin C 35%
Vitamin K 25%
Copper 8%
Manganese 32%
Water 88.1 g
Health Benefits: Blackberries have cancer fighting properties, is great for your skin, keeps up the electrolyte level in the body, acts as astringent, helps in treating dysentry and helps in effective diabetes management.
Trivia: When they are unripe, blackberries have reddish pink color. Many varieties of Blackberries are covered in thorns and they taste best in Jams and relish.

7. Blueberries

Nutrition Facts: These are perennial berries and is grown in Europe, Asian, Africa and North America. These berries are low fat and high fiber fruits with a rich composition of Vitamin C and Vitamin K. blueberriesIt is particularly high in trace metal, Manganese.
Fats 5%
Carbohydrates 91%
Protein 4%
Glycemic load 4/100
fiber 2.4 gms
Vitamin C 16%
Vitamin K 24%
Manganese 17%
Water 84.2 g
Health Benefits: Blueberries are excellent anti-oxidants, anti-inflammatory agent, rejuvenates your skin, prevents Cancer, delays and protects from age related degenerative conditions and keeps your bladder in a healthy shape.
Trivia: For Native Americans blueberries are nothing less than divine. They believe that god himself made these berries to feed the children  during famine. During the American Civil war, Blueberries were staple food of troops. Blueberries are amongst the rarest fruits that bear the blue color naturally.

8. Cantaloupe

Nutrition Facts: Also known as Musk melon and honeydew, it is a very fragrant andCantaloupe sweet fruit which originated in Ancient Armenia. Cantaloupe has rich composition of Vitamins like Vitamin A, Beta Carotene and Vitamin C. It contains minerals in moderation but has high concentrate of Manganese.
Fats 5%
Carbohydrates 87%
Protein 8%
Glycemic load 3/100
fiber 0.9 gms
Vitamin A 68%
Vitamin C 61%
Potassium 8%
Water 90.2 g
Health Benefits: Protects lungs health, maintains cardiovascular system, treats insomnia, nurtures pregnancies, rejuvenates skin, keeps the body hydrated and prevents hair loss.
Trivia: Cantaloupe was introduced to America the the great explorer Christopher Columbus. Honey dew, musk melon etc are the different species of same fruit.

9. Cherimoya

Nutrition Facts: Cherimoya is a less known fruit and is considered to have originated in Andes. CherimoyaIt is a high fiber fruit which is rich source of Vitamin B2, B6 and Vitamin C. It contains trace metals and minerals in moderation which makes it a very safe fruit.
Fats 7%
Carbohydrates 86%
Protein 7%
Glycemic load 6/100
fiber 2.3 gms
Vitamin C 19%
Vitamin B6 11%
Potassium 8%
Water 79.4 g
Health Benefits: It is known to for its anti-inflammatory properties, is good for your heart, optimizes immune function, improves bone health and delays appearance of signs of ageing on skin as well as hair.
Trivia: Cherimoya tree is known as Tree of Ice cream; it is all thanks to the creamy and tasty fruit it bears. Cherimoya is a sensitive fruit and gets spoilt really fast because of which it is usually available only locally where it is produced.

10. Cherry

Nutrition Facts: Cherry is a stone fruit from genus Prunus and is popular in its sweet form. CherriesSweet cherries are high energy and high fiber fruits with a very moderate composition of Vitamins and minerals. It mainly consists of Carbohydrates with hardly any fats.
Fats 3%
Carbohydrates 91%
Protein 6%
Glycemic load 5/100
fiber 2.1 gms
Vitamin C 12%
Potassium 6%
Water 82.2 g
Health Benefits: It helps in controlling diabetes, improves the quality of sleep, known to reduce and delay skin ageing, reduce muscle pain, manages arthritis and prevents cancer.
Trivia: Darker the color of cherry, healthier the fruit. Cherry has thousand varieties but only ten are produced commercially. One tree of cherry can produce almost 7000 cherries every year!

11. Choke berry

Nutrition Facts: It is native to North America and belongs to the family of Rosaceaea. ChokeberriesThey come on three colors- Black, Red and sometimes in purple. It is low in calories and high in dietary fiber. Chokeberries have a well balanced composition of Vitamin A, C, E, K and folate. The mineral density of chokeberries mostly include Iron, Calcium, Potassium, Manganese and Zinc.
Fats 6%
Carbohydrates 87%
Protein 7%
Glycemic load 9/100
fiber 17 gms
Vitamin K 37%
Vitamin B6 10%
Potassium 9%
Manganese 10%
Water 61.5 g
Health Benefits: Chokeberries help in controlling blood cholesterol, chronic inflammation, cancer, reduce the risk of cardiovascular diseases, prevent ulcers and maintain liver health.
Trivia: Chokeberries boast of one of the highest concentrate of anti-oxidants in fruits. The term chokeberry comes from the fact that this berry leaves a sensation in the mouth and throat making it feel dry like partial choking!

12. Cranberries

Nutrition Facts: Cranberries grow on dwarf shrubs and are white when unripe. Completely ripe Cranberriescranberries have deep red color and they are high on carbohydrates with very significant amount of dietary fiber but very low in fat composition. It is particularly rich in Vitamin C and Vitamin E. In trace metals, it has high quantity of Manganese.
Fats 2%
Carbohydrates 95%
Protein 3%
Glycemic load 2/100
fiber 4.6 gms
Vitamin C 22%
Vitamin E 6%
Vitamin K 6%
Manganese 18%
Water 87.1 g
Health Benefits: It has strong anti-oxidant and anti-inflammatory properties, keeps your body well hydrated, is great for your facial skin, has anti-cancer properties, protects liver and its juice cures UTI (Urinary Tract Infection).
Trivia: Cranberries are used by Native American as color dye and used stewed cranberries to cure arrow wounds! Thanksgiving in America and Canada is incomplete without serving of this sweet sour tarty berries.

13. Dates

Nutrition Facts: Dates are one of the oldest cultivated edible fruits and are believed to have Datesoriginated somewhere around Iraq. Dates are high energy, dietary fiber and high sugar fruit. But its use as a substitute to sugar is considered far healthier than the artificial Sugar itself. It is a rich source of Vitamin B5 and B6. It is particularly known for its trace metal composition which has Manganese, Magnesium, Potassium and Phosphorus.
Fats 0%
Carbohydrates 98%
Protein 2%
Glycemic load 39/100
fiber 6.7 gms
Vitamin B3 8%
Vitamin B6 12%
Potassium 20%
Magnesium 14%
Manganese 15%
Copper 18%
Water 21.3 g
Health Benefits: It alleviates constipation, prevents Anemia, provides instant energy, is good for heart, controls diarrhea and is generally good for regulating digestion.
Trivia: Dates Palm are national symbols of Arabia and Israel. They have a rare specialty which allows them to be irrigated with Ocean water and need at least 100 days of strong sunshine to flourish in the best way. They are sturdy and very tolerant to nature’s elements.

14. Durian Fruit

Nutrition Facts: This fruit belongs to the Genus Durio and has hard thick and thorny coveringDurian. The fruit itself is soft, creamy, juicy and emits strong odor. This fruit is a high energy and high carbohydrate fruit. It contains significant amount of Vitamin B1, B2, B6, Folate and Vitamin C. It also has a rich composition of trace metals like Manganese, Magnesium and Potassium.
Fats 30%
Carbohydrates 67%
Protein 3%
Glycemic load 10/100
fiber 3.8 gms
Vitamin C 33%
Vitamin B1 25%
Vitamin B2 12%
Vitamin B6 16%
Potassium 12%
Folate 9%
Copper 10%
Magnesium 8%
Manganese 16%
Water 65 g
Health Benefits: It aids digestion, improves blood flow, boosts healthy cholesterol, prevents anemia, improves metabolism and nourishes pregnancy.
Trivia: Durian is not a great fruit if take in excess by those who want to shed weight but is a great addition to a weight loss regimen in limited quantities. The smell of this fruit is hated by a lot of people and is termed as “worst smelling fruit in the World”!

15. Figs

Nutrition Facts: Figs are from the family- Moraceae and genus Ficus. It is a native of FigsMiddle East and Western Asia. Fig is powerhouse of energy and has a high sugar and fiber content. It has a complete composition of Vitamins in form of Vitamin A, B2, B5, B6 and Vitamin K. It also contains a rich combination of trace metals- Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc.
Fats 3%
Carbohydrates 94%
Protein 3%
Glycemic load 6/100
fiber 2.9 gms
Vitamin K 6%
Vitamin B6 6%
Potassium 7%
Water 79.1 g
Health Benefits: Figs can provide a lot of energy almost instantly. They are high in antioxidants, cure constipation, prevents gastrointestinal disorders, is good for skin, reduces the risk of Colon cancer and regulates blood pressure.
Trivia: The blossoms of figs are inside the fruit which give rise to so many tiny seeds that are edible and make it crunchy. Earlier Olympic athletes used to eat figs as a part of special diet recommended to them. Half cup of Figs have calcium equal to half glass of milk!

16. Goose Berries

Nutrition Facts: Gooseberries come from the same species as currants i.e Ribes. It is native tGooseberrieso Europe and has bitter sour taste. Goose berries are made up majorly of carbohydrates with high amount of Dietary fiber. It is a very rich source of Vitamin C and Manganese. Other nutrients are in moderate quantities in these berries.
Fats 11%
Carbohydrates 82%
Protein 7%
Glycemic load 2/100
fiber 4.3 gms
Vitamin C 46%
Manganese 7%
Water 87.9 g
Health Benefits: Goose berries enhance digestion, have strong anti-oxidant properties, improve the quality of hair, boost calcium absorption in the body, relieve from menstrual cramps and is very effective in controlling diabetes.
Trivia: If you consume water right after chewing on a gooseberry, it gives it out a sweet aftertaste. These berries are usually consumed in form of chewies, pickles and preserves and are rarely eaten in their natural form.

17. Grapes

Nutrition Facts: Grapes are berries and come from the Genus Vitis. Grapes have high sugarGrapes nutritionand healthy water content. They are a rich source of Vitamin B1, B2, B6 and Vitamin K. It is a safe fruit to consume because the composition of trace metals in this fruit is moderate.
Fats 2%
Carbohydrates 94%
Protein 4%
Glycemic load 6/100
fiber 0.9 gms
Vitamin C 18%
Copper 6%
Water 80.5 g
Health Benefits: They keep you well hydrated, flush toxins from the body, help in managing asthma, prevents heart diseases, reduce fatigue, aids digestion and is good for bone health.
Trivia: Grapes are new to America and were brought here some 300 years ago. About 2.5 pounds of grapes go into making one bottle of wine. Grapes come in green, black , red, yellow and even blue color! Raisins are sun dried grapes.
Know More:  Grapes Health Benefit

18. Grapefruit

Nutrition Facts: Though it has “grape” in its name but grapefruit is not related to them inGrapefruitanyway and look more like oranges. Grapefruits have a rich water content and contain carbohydrates with a high sugar proportions. It has a very high Vitamin C content and rest of Vitamins and minerals are found in smaller quantities.
Fats 3%
Carbohydrates 91%
Protein 6%
Glycemic load 3/100
fiber 1.6 gms
Vitamin A 23%
Vitamin C 52%
Potassium 4%
Water 88.1 g
Health Benefits: Grapefruit is known for its antioxidant properties, keeps you well hydrated, gives radiant skin, reduces risk of stroke, controls high blood pressure, has cancer preventing characteristics and prevents Asthma.
Trivia: Grapefruit actually evolved from another fruit which is native to Indonesia and Malaysia. Grapefruit is made 75% of water and if freshly squeezed juice is frozen immediately then it retains all its goodness for up to a week!

19. Guava

Nutrition Facts: Guava is a tropical fruit and the most common variety is called an Apple guava. Guava nutrition factsGuava is high energy and high sugar fruit with an impressive proportion of dietary fiber. It has the highest amount of Vitamin C, more than oranges! It also contains Vitamin B3, B5, B6 and Folate. It also has a healthy combination of Magnesium, Manganese and Potassium.
Fats 12%
Carbohydrates 75%
Protein 13%
Glycemic load 8/100
fiber 5.4 gms
Vitamin A 12%
Vitamin C 381%
Folate 12%
Potassium 12%
Copper 11%
Water 80.8 g
Health Benefits: It is a very rich anti-oxidant, is good for teeth and gums, is good for digestion, helps in diabetes management, improves vision, nurtures pregnancy and balances electrolyte levels in the body.
Trivia: The leaves of Guava have a toxin which discourages the growth of any other plants near a Guava tree. Guava is used as a popular salad ingredient and in fruit punches all around the world.

20. Jackfruit

Nutrition Facts: Jackfruit comes from Mulberry family and is a native of South and SouthJackfruitEast Asia particularly India. It contains high proportion of Sugar and dietary fiber. It is a rich source of Vitamin B1, B6 and Vitamin C. Amongst the trace metals, it contains high quantities of Magnesium and Potassium.
Fats 3%
Carbohydrates 92%
Protein 5%
Glycemic load 10/100
fiber 1.6 gms
Vitamin C 11%
Vitamin B2 6%
Potassium 9%
Copper 9%
Manganese 10%
Water 73.2 g
Health Benefits: It optimizes immune function, provides instant energy, maintains blood pressure, ensures healthy cardiovascular system, improves digestion, is good for eyesight and slows down the process of ageing.
Trivia: Jackfruit is the largest tree borne fruit and can weigh up to 50 kilos when completely grown up and reach up to a size of one meter! The smell and appearance of Jackfruit is akin to Durian but they are not a related species.

21. Kiwi Fruit

Nutrition Facts: Kiwi is a berry and is native to Northern China with some species originatingKiwi health benefits n nutrition factsfrom India and Siberia as well. Kiwi has a good amount of dietary fiber and is a rich source of Vitamin C, Vitamin B5, Folate and Vitamin E. They contain significant amount of Potassium with other metals in moderate quantities.
Fats 7%
Carbohydrates 87%
Protein 6%
Glycemic load 4/100
fiber 3 gms
Vitamin C 155%
Vitamin K 50%
Potassium 9%
Water 83.1 g
Health Benefits: Kiwi protects from free radical damage, is anti-cancer, alleviates symptoms of Asthma, maintains cardiovascular health, slows down macular degeneration and controls diabetes.
Trivia: Kiwi does not self pollinate and needs one male and female variety to reproduce. The largest producers of Kiwi fruit are New Zealand, Italy and Chile. Kiwi tree produces fruit for over 30 years and can survive for up to 50 years.

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22. Kumquat

Nutrition Facts: Kumquat belongs to the family Rutaceae and resembles oranges closely in Kumquatterms of appearance and taste. Kumquat has a very high fiber content in raw form and is a rich source of Vitamin C, Vitamin B2, Iron, Magnesium, Manganese and Calcium.
Fats 10%
Carbohydrates 81%
Protein 9%
Glycemic load 4/100
fiber 6.5 gms
Vitamin C 73%
Manganese 7%
Water 80.8 g
Health Benefits: Kumquat increase immunity, Protects from cancer, improves Cardiovascular health, protects from Diabetes, is an anti-inflammatory agent, delays ageing, expedites healing and improves bone health.
Trivia: Kumquat has a sweet skin so it can be eaten whole including the skin. The flesh of this fruit is quite sour. They do not belong to citrus family but have their very own genus!

23. Lemon

Nutrition Facts: Lemon is native to Asia and is extremely sour fruit. Lemon has an impressiveLemon amount of Dietary fiber and almost equal amount of Sugar content. It is a rich source of Vitamin C, Vitamin B6 and has rest of the Vitamins and minerals in moderate quantities.
Fats 13%
Carbohydrates 63%
Protein 14%
Glycemic load 3/100
fiber 4.7 gms
Vitamin C 128%
Copper 13%
Water 87.4 g
Health Benefits: It strengthens immunity, protects from common diseases like cold and flu, aids weight loss, regulates ideal blood pressure, improves digestion, alleviates fever, brightens skin tone, restores electrolyte balance and application of skin removes scars and spots gradually.
Trivia: Lemon acts as a natural bleaching agent. The tree is in bloom the entire year and one tree can produce over 200 Kgs of lemons in a year! 5%-6% of lemon is made of Citric acid which makes it very sour and tarty.

24. Loquat Fruit

Nutrition Facts: Loquat belongs to family Rosaceae and is a native to South- Central China. LoquatLoquat is a very safe fruit as the nutritional composition of this fruit is very moderate. It is high in dietary fiber and is rich source of Vitamin A, Vitamin B6 and Manganese.
Fats 4%
Carbohydrates 93%
Protein 3%
Glycemic load 3/100
fiber 1.7 gms
Vitamin A 31%
Potassium 8%
Water 86.7 g
Health Benefits: Loquat protects from Colon Cancer, improves skin health, maintains blood pressure, increases blood formation, strengthens bones, improves eye sight and protects from Cancer.
Trivia: Loquat is a popular Ornamental plant and bear fragrant flowers. They need sunny days to grow well and are drought tolerant.

25. Lychee

Nutrition Facts: It is the only member of genus Litchi in Soapberry family. This fragrant, juicy lycheeand very sweet fruit is healthy source of Sugar, dietary fiber and is rich in water content. It has high amount of Vitamin C and has other vitamins and minerals in low but complete composition.
Fats 6%
Carbohydrates 90%
Protein 4%
Glycemic load 5/100
fiber 1.3 gms
Vitamin C 119%
Copper 7%
Water 81.8 g
Health Benefits: It strengthens immunity, protects from free radical damage, boosts blood production and purification, optimizes metabolism, great for skin and takes care of your Cardiovascular health.
Trivia: Lychees do not ripe after being harvested. Lychee is also used in perfume and it has a classic combination with Rose perfume and rose flavor.

26. Mango

Nutrition Facts: Mango is supremely tasty fruit which belongs to the genus Mangifera and is aMango native of South and South East Asia. It is high on sugar and dietary fiber. Mango is a rich source of Vitamin A, Vitamin B6, folate and Vitamin C. The nutrients in form of mineral and trace metals are present in strictly moderate quantities.
Fats 3%
Carbohydrates 94%
Protein 3%
Glycemic load 5/100
fiber 1.8 gms
Vitamin A 15%
Vitamin C 46%
Vitamin B6 7%
Copper 6%
Water 81.7 g
Health Benefits: Mango is rich in anti-oxidants, improves eye health, lowers cholesterol, improves digestion if taken in moderation and boosts immunity.
Trivia: Mango is the national fruit of India, Pakistan and Philippines. Mango tree is national tree of Bangladesh. It is a summer fruit and has over thousand varieties. They are close relatives of Cashew and Pistachios!

27. Mangosteen

Nutrition Facts: Mangosteen is evergreen and is believed to have originated in Indonesia. MangosteenIt has significant amount of fiber and is a rich source of Vitamin B9 and has considerable amount of Vitamin B1, B2 and Manganese. Rest of the other nutrients are found in smaller quantities in Mangosteen.
Fats 7%
Carbohydrates 91%
Protein 2%
Glycemic load 5/100
fiber 1.8 gms
Vitamin C 5%
Folate 8%
Manganese 5%
Water 80.9 g
Health Benefits: It is a low calorie fruit which has impressive antioxidant properties, improves blood flow, lowers bad cholesterol in the body, is anti-bacterial and anti-fungal in nature, expedites cell repair and aids weight loss.
Trivia: It is national fruit of Thailand and is known for its amazingly delicious taste. The Mangosteen tree can grow up to 75 feet and it takes about 10 years for the tree to bear its first fruit!

28. Mulberries

Nutrition Facts: Mulberries cover 10-16 species of deciduous trees collectively called Mulberry.Mulberries It is a rich source of Carbohydrates and contains high quantities of Vitamin B2, Vitamin C, Copper and Iron. It also has phytonutrients like beta Carotene and Lutein-zeaxanthin.
Fats 8%
Carbohydrates 81%
Protein 11%
Glycemic load 4/100
fiber 1.7 gms
Vitamin C 61%
Vitamin K 10%
Iron 10%
Water 87.7 g
Health Benefits: It slows down ageing, prevent cancer, treats anemia, controls diabetes, improves cardiovascular health, boosts immunity, promotes hair growth, purifies blood and cures chronic constipation.
Trivia: White Mulberry plants are used in Sericulture which means rearing of silk worms. Black mulberries are known to have the best taste. The largest trees of this species can reach up to 75 feet in height!

29. Olives

Nutrition Facts: Olives come from the family Oleaceae and is widely cultivated for its fruit as Oliveswell as their oil. Olives are high energy and are majorly made up of mono-unsaturated fats which makes them super healthy. They are a powerhouse of Vitamin E and sodium.
Fats 88%
Carbohydrates 10%
Protein 2%
Glycemic load 1/100
fiber 3.3 gms
Vitamin E 19%
Sodium 65%
Copper 6%
Manganese 13%
Water 75.3 g
Health Benefits: Olives control the bad cholesterol in the body, regulate high blood pressure, aid weight loss, delay the onset of degenerative diseases, prevent Anemia and improve fertility in women.
Trivia: 11 pounds of olives need to be pressed to produce 32 ounces of Olive oil. It is one of the healthiest oils in the world. Burning olive oil reduces its goodness significantly, this is why unlike other oils you can add the vegetables for cooking when olive oil is still heating.

30. Orange

Nutrition Facts: Orange belongs to Citrus species and they account for about 70% production Orangesof the fruits of this species. Oranges have a high content of water and an impressive composition of Dietary fiber and Sugar. Oranges are particularly rich in Vitamin C, Vitamin B1, B5 and Folate.
Fats 3%
Carbohydrates 93%
Protein 4%
Glycemic load 8/100
fiber 2.6 gms
Vitamin C 15%
Vitamin B6 18%
Potassium 10%
Magnesium 7%
Manganese 13%
Water 74.9 g
Health Benefits: Oranges are rich in antioxidants, purify blood, fight free radicals, build up the immunity of the body, reduces risk of developing Cancer, boosts heart health and regulates healthy heart function.
Trivia: The color orange is derived from this fruit and the flavor of orange assumes the coveted third place as world favorite after chocolate and Vanilla. In Victorian Britain Oranges were gifted dueing Christmas.

31. Papaya

Nutrition Facts: Papaya is the sole species in the genus Carica and is a native to tropics ofpapayaAmerica. It is a low fat, high carbohydrate and high fiber fruit. It has a high content of Vitamin A, Folate, Vitamin C and Magnesium.
Fats 3%
Carbohydrates 92%
Protein 5%
Glycemic load 2/100
fiber 1.8 gms
Vitamin A 22%
Vitamin C 103%
Folate 10%
Potassium 7%
Water 88.8 g
Health Benefits: Papaya is beneficial in bettering the eyesight and maintaining eye health, lowers cholesterol, aids healthy weight loss, boosts immunity, controls diabetes, improves digestion, reduces menstrual cramps and pain, promotes healthy skin and is good for hair growth.
Trivia: The flowers of Papaya can contain both male and female organs. Papaya leaves are used for treating Malaria and their stems and bark are used for making ropes!

32. Passion Fruit

Nutrition Facts: Passion fruit comes from species of Passion flower which is native ofPassion fruit Brazil, Paraguay and Argentina. It is a rich source of Vitamin A, Beta Carotene, Vitamin B2, B3, B6 and Vitamin C. It also contains trace metals like Iron, Magnesium, Phosphorus and Potassium in significant quantities.
Fats 6%
Carbohydrates 86%
Protein 8%
Glycemic load 6/100
fiber 10.4 gms
Vitamin A 25%
Vitamin C 50%
Vitamin B2 8%
Iron 9%
Potassium 10%
Water 72.9 g
Health Benefits: It protects from Cancer, lowers blood pressure, acts as a colon cleanser, improves eye sight, increases hemoglobin, aids digestion, boosts immunity, ensures cardiovascular health and alleviates the symptoms of Asthma.
Trivia: Botanically, Passion fruit is a berry and have four common varieties viz. Yellow, purple, Panama and Banana. Best passion fruits have smooth to slightly wrinkled skin and are heavy for their size.

33. Peaches

Nutrition Facts: Peaches belong to genus Prunus and are native to North West China. It is rich inPeaches dietary fiber and is a healthy source Vitamin B3, Vitamin C and Vitamin E. The mineral and trace metal composition is present in moderate quantities.
Fats 5%
Carbohydrates 87%
Protein 8%
Glycemic load 3/100
fiber 1.5 gms
Vitamin A 8%
Vitamin C 11%
Potassium 5%
Water 88.9 g
Health Benefits: Peach is a perfect snack for weight losing diet, reduces hair loss, acts as natural de-worming agent in the intestines, is a natural diuretic, control diabetes, inhibits tumor growth, strengthens kidney function and improves the quality of sleep.
Trivia: There are about 700 varieties of Peaches available. Peach oil is an excellent moisturizer and ancient Romans used to call them Persian apples. A peach plant can take up to four years to bear the first fruits.

34. Pears

Nutrition Facts: Pears come from genus Pyrus and family Rosaceaea. Pears have a high dietaryPears fiber and sugar content. Pears are a very safe fruit with moderate composition of Vitamins and minerals in them that make up 1-4% of dietary requirement with a 100 grams serving.
Fats 2%
Carbohydrates 96%
Protein 2%
Glycemic load 3/100
fiber 3.1 gms
Vitamin C 7%
Phytosterols 8.0 mg
Water 83.7 g
Health Benefits: Pears have anti-carcinogen agents that make it anti-cancer. It is good for controlling blood pressure, cleanses colon, lends instant energy, is anti-inflammatory, aids faster healing, prevents Osteoporosis, controls blood sugar level and reduces bad cholesterol in the body.
Trivia: About 3000 varieties of pears are grown world wide and China is their largest producer. Pear leaves were smoked in Europe before Tobacco was introduced in the continent. Pear juice is considered to be safe as first juice for infants.

35. Persimmon Fruits

Nutrition Facts: Persimmon belongs to genus Diospyros and is botanically classified as aPersimmonberry. It is a high carbohydrate ingredient with a lot of dietary fiber and is low on fats. Persimmon fruit is a rich source of Vitamin A, Vitamin B6 and Vitamin C. It is particularly loaded with Manganese.
Fats 2%
Carbohydrates 95%
Protein 3%
Glycemic load 5/100
fiber 3.6 gms
Vitamin A 33%
Vitamin C 13%
Magnesium 7%
Manganese 18%
Water 80.3 g
Health Benefits: Persimmon fruit promotes weight loss, protects eye sight, nourishes eyes, improves digestion, fights cancer, delays ageing, boosts immune function and is great for cardiovascular health.
Trivia: The cream colored flowers of Persimmon are female whereas pink are male! Persimmons have astringent properties and the unripe one can leave a dry trail in your mouth like acid.

36. Pineapple

Nutrition Facts: Pineapple is a tropical fruit and finds its origin in area between Brazil and PineappleParaguay. It is a rich source of dietary fiber along with Vitamin B1, B6 and Vitamin C. It also boasts of high concentrates of trace metal- Manganese.
Fats 2%
Carbohydrates 94%
Protein 4%
Glycemic load 3/100
fiber 1.4 gms
Vitamin C 80%
Vitamin B6 6%
Copper 6%
Manganese 46%
Water 86 g
Health Benefits: Pineapples strengthen immunity and thus build better body defenses. They slow down degenerative diseases particularly Macular degeneration, ensure healthy gums, has anti-cancer properties, aids digestion, regulates blood pressure, keeps your body hydrated and is very effective against acne.
Trivia: Pineapples hardly ripen after harvesting and a single pineapple takes almost three years to fully mature! Pineapple leaves are used to produce the textile fiber Pina which is widely used in weaving cloth for formal clothing in Philipines.

37. Plums

Nutrition Facts: Plums come from genus Prunus and are a high sugar and high fiber fruit. PlumsThey contain water, Vitamin C and Vitamin K in considerable quantities whereas other vitamins, minerals and trace metals are present in moderation.
Health Benefits: Plums restore lost electrolyte balance, relieve from constipation, good for eye sight, have anti-cancer capabilities, lower cholesterol levels, acts as laxatives, lowers blood glucose levels and detoxifies the body.
Trivia: Only those Plum trees that bear white flower produce plum fruit whereas the other species which is laden with pink flowers is essentially a flowering plant. Plum seeds have a chemical compound which turns into Cyanide in the human body!

38. Pomegranate

Nutrition Facts: Believed to have originated somewhere in the area of present day Iran. PomegrenateThey are very rich in dietary fiber and provide your body with important Vitamins like Vitamin B5, Folate, Vitamin C and Vitamin K. They also contain considerable quantities of Manganese, Phosphorus and Potassium.
Fats 12%
Carbohydrates 81%
Protein 7%
Glycemic load 6/100
fiber 4 gms
Vitamin C 17%
Vitamin K 21%
Folate 10%
Potassium 7%
Copper 8%
Water 77.9 g
Health Benefits: Pomegranates lower high blood pressure, Protect from heart diseases, reduce the risk of developing cancer, boosts immunity, hydrates your body, lowers anxiety and stress and keeps plaque from building on your teeth.
Trivia: The term pomegranate is from latin and means “Apple of many seeds”. One fully grown and matured pomegranate contains over hundred of edible seeds. They can be stored in refrigerator for up to two months without going bad.

39. Quince Fruit

Nutrition Facts: It is the sole member of genus Cydonia and are a powerhouse of Vitamin C. Quince fruitThey have healthy amount of Dietary fiber and hardly any fats. In trace metals, Iron and Potassium are found in considerable quantity whereas other nutrients are present in lower to moderate concentrates.
Fats 1%
Carbohydrates 97%
Protein 2%
Glycemic load 4/100
fiber 1.9 gms
Vitamin C 25%
Potassium 6%
Water 83.8 g
Health Benefits: Quince are known for their antioxidant properties, aid weight loss, control bad breath, is anti-bacterial, fights cancer, strengthens immune system, protects from free radical damage and is good for blood purification.
Trivia: Quince look like Golden apples and cannot be eaten in their raw form because of their extreme astringent quality. They are natives of Middle East. Quince just like Apples, oxidize very fast on exposure to air.

40. Raspberry

Nutrition Facts: Raspberries are from genus Rubus and belong to Rose Family. Raspberries Raspberryare high energy fruits with very high concentrate of Dietary fiber. It has a rich composition of Vitamins and are specifically high in Vitamin B5, Vitamin C and Vitamin K. It contains Manganese in high levels and other metals in moderation.
Fats 10%
Carbohydrates 82%
Protein 8%
Glycemic load 2/100
fiber 6.5 gms
Vitamin C 44%
Vitamin K 10%
Manganese 34%
Water 85.7 g
Health Benefits: Raspberries increase immunity, slow down ageing, protects from Cancer, arrests the growth of tumors, maintains eye health, control inflammation and helps in Diabetes management.
Trivia: There are over 200 varieties of Raspberries but only two are grown. Raspberries are more adapted to colder climates but a few varieties tend to grow in tropical climate as well.

41. Sapodilla

Nutrition Facts: Sapodilla is a sturdy evergreen growth native to Mexico, Central America andSapodilla Caribbean. They contain very high amount of Dietary fiber and are rich in Vitamin C and Vitamin B5. Trace metals and minerals are present in moderate quantity with the highest being Iron.
Fats 11%
Carbohydrates 87%
Protein 2%
Glycemic load 4/100
fiber 5.3 gms
Vitamin C 24%
Potassium 6%
Water 78 g
Health Benefits: They make for high energy fruits, are anti-inflammatory in nature, boost blood production, boost metabolism, protect from cancer causing toxins, cures digestion related disorders especially acid reflux, good for your skin and helps in treating diarrhea.
Trivia: A naturally growing Sapodilla can grow up to 100 feet! They are sturdy and can stand salt water and need a lot of sunshine. They can grow even without regular watering.

42. Star Fruit

Nutrition Facts: Star fruit is native to South East Asian countries and is also known as Carambola. StarfruitThey are known for their high fiber content, Vitamin C and Vitamin B5. All trace metals and mineral are present in low composition in this fruit.
Fats 9%
Carbohydrates 80%
Protein 11%
Glycemic load 6/100
fiber 2.8 gms
Vitamin C 57%
Copper 7%
Water 91.4 g
Health Benefits: It optimizes immune function, allays inflammation, has anti-cancer properties, aids healthy weight loss regimen, maintains blood pressure, Protects your heart, improves iron absorption, aids digestion and boost milk production in lactating mothers.
Trivia: Starfruit needs warm humid climate for best growth. They germinate throughout the year but need only 5-7 days in summers whereas take almost 12-18 days to germinate in the winter season.

43. Strawberry

Nutrition Facts: Strawberry is a hybrid species of genus Fragaria and botanically does notStrawberriesbelong to the Berry classification. Strawberries are rich in Carbohydrates, folate, Vitamin C and trace metal Manganese. It has a high water content and is moderately composed fruit as far as other vitamins and minerals are concerned.
Fats 8%
Carbohydrates 85%
Protein 7%
Glycemic load 2/100
fiber 2 gms
Vitamin C 98%
Folate 6%
Manganese 19%
Water 90.9 g
Health Benefits: Strawberries are great for your skin, Boosts memory, help in digestion, lower the risk of cardiovascular diseases, reduce inflammation, good for your eyes and promote strong immune function.
Trivia: The tiny seeds appearing on strawberry skin are actually a type of Dry fruits and contain their own seeds! Strawberries do not ripe after being plucked. They are known to increase libido and are considered natural aphrodisiac.

44. Tangerine

Nutrition Facts: Tangerine is a variety of Citrus fruit and looks closely like an Orange. TangerineIt is a high energy and high sugar fruit which is a rich source of Vitamin B1, B6 and Vitamin C. The trace metals are moderately contained in this fruit with richer concentrates of Calcium and Potassium.
Fats 5%
Carbohydrates 90%
Protein 5%
Glycemic load 4/100
fiber 1.8 gms
Vitamin A 14%
Vitamin C 44%
Potassium 5%
Water 85.2 g
Health Benefits: Tangerine is anti-inflammatory, anti-oxidant, heals wounds faster, restrict cholesterol absorption, improves digestion, is good for skin, boosts bone health, slows down ageing, gives a brighter skin and delays hair greying.
Trivia: Tangerine have intensive cleansing properties and are extremely beneficial for removing toxins from the body. Mandarins are highly respected in China and have been termed after the imperial officials of the Chinese royal court.

45. Watermelon

Nutrition Facts: Watermelon is a Vine fruit with origins in Southern Africa. They are very rich in Watermelonwater content and are a high sugar fruit. It is a very safe fruit for Children and adults alike as it contains all vitamins and minerals but in moderation. The only vitamin they have in substantial quantity is Vitamin C which is a water soluble Vitamin.
Fats 4%
Carbohydrates 89%
Protein 7%
Glycemic load 2/100
fiber 0.4 gms
Vitamin A 11%
Vitamin C 13%
Water 91.5 g
Health Benefits: Watermelon is excellent for your heart, improves bone health, shaves off the fats, boosts immunity function, expedites cell repair and soothes muscles.
Trivia: Watermelons have a lot of seeds inside but there are hybrids created some 50 years back to give out seedless melons. Watermelon has 92% water, one of the highest percentages in any fruit.

12 Things That Happen To Your Body When You Eat Eggs

Eggs might just be the easiest, cheapest and most versatile way to up your protein intake.
Beyond easily upping your daily protein count— each 85-calorie eggs packs a solid 7 grams of the muscle-builder—eggs also boost your health. They’re loaded with amino acids, antioxidants and iron. Don’t just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down.
When you’re shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. As for color, that’s your call. The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York. Here are 12 incredible effects the mighty egg can have on the human body.

1. YOU’LL REDUCE YOUR RISK OF HEART DISEASE

LDL cholesterol became known as “bad” cholesterol because LDL particles transport their fat molecules into artery walls, and drive atherosclerosis — basically, gumming up of the arteries. (HDL particles, by contrast, can removefat molecules from artery walls.) But not all LDL particles are made equal, and there are various subtypes that differ in size. Bigger is definitely better — many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles. Here’s the beauty part: Even if eggs tend to raise LDL cholesterol in some people, studies show that the LDL particles change from small and dense to large, slashing the risk of cardiovascular problems.

2. YOU’LL BOOST Y IMMUNE SYSTEM

If you don’t want to play chicken with infections, viruses and diseases, add an egg or two to your diet daily. Just one large egg contains almost a quarter (22%) of your RDA of selenium, a nutrient that helps support your immune system and regulate thyroid hormones. Kids should eat eggs, especially. If children and adolescents don’t get enough selenium, they could develop Keshan disease and Kashin-Beck disease, two conditions that can affect the heart, bones and joints.

3.YOU’LL IMPROVE YOUR CHOLESTEROL PROFILE
There are three ideas about cholesterol that practically everyone knows: 1) High cholesterol is a bad thing; 2) There are good and bad kinds of cholesterol; 3) Eggs contain plenty of it. Doctors are generally most concerned with the ratio of “good” cholesterol (HDL) to bad cholesterol (LDL). One large egg contains 212 mg of cholesterol, but this doesn’t mean that eggs will raise the “bad” kind in the blood. The body constantly produces cholesterol on its own, and a large body of evidence indicates that eggs can actually improve your cholesterol profile. How? Eggs seem to raise HDL (good) cholesterol while increasing the size of LDL particles.

4.YOU’LL HAVE MORE GET-UP-AND-GO
Just one egg contains about 15% of your RDA of vitamin B2, also called riboflavin. It’s just one of eight B vitamins, which all help the body to convert food into fuel, which in turn is used to produce energy. Eggs are just one of the25 Best Foods for a Toned Body!

5.YOUR SKIN AND HAIR WILL IMPROVE
B-complex vitamins are also necessary for healthy skin, hair, eyes, and liver. (In addition to vitamin B2, eggs are also rich in B5 and B12.) They also help to ensure the proper function of the nervous system. For more foods full of B vitamins, click here for this list of the essential 40 Best Foods for Muscle and Strength!

6.YOU’LL FEEL FULLER AND EAT LESS
Eggs are such a good source of quality protein that all other sources of protein are measured against them. (Eggs get a perfect score of 100.) Many studies have demonstrated the effect of high-protein foods on appetite. Simply put, they take the edge off. You might not be surprised to learn that eggs score high on a scale called the Satiety Index, a measure of how much foods contribute to the feeling of fullness.

 

7.YOU’LL LOSE FAT
Largely because of their satiating power, eggs have been linked with fat loss. A study on this produced some remarkable results: Over an eight-week period, people ate a breakfast of either eggs or bagels, which contained the same amount of calories. The egg group lost 65% more body weight, 16% more body fat, experienced a 61% greater reduction in BMI and saw a 34% greater reduction in waist circumference!

 

8.YOU’LL PROTECT YOUR BRAIN
Eggs are brain food. That’s largely because of an essential nutrient calledcholine. It’s a component of cell membranes and is required to synthesize acetylcholine, a neurotransmitter. Studies have shown that a lack of choline has been linked to neurological disorders and decreased cognitive function. Shockingly, more than 90% of Americans eat less than the daily recommended amount of choline, according to a U.S. dietary survey.

9.YOU’LL SAVE YOUR LIFE

Among the lesser-known amazing things the body can do: It can make 11 essential amino acids, which are necessary to sustain life. Thing is, there are 20 essential amino acids that your body needs. Guess where the other 9 can be found? That’s right. A lack of those 9 amino acids can lead to muscle wasting, decreased immune response, weakness, fatigue, and changes to the texture of your skin and hair.

10.YOU’LL HAVE LESS STRESS AND ANXIETY

If you’re deficient in the 9 amino acids that can be found in an egg, it can have mental effects. A 2004 study published in Proceedings of the National Academy of Sciences described how supplementing a population’s diet with lysine significantly reduced anxiety and stress levels, possibly by modulating serotonin in the nervous system. For more relaxing foods, check out these 20 Foods That Keep You Slim for Life!

11.YOU’LL PROTECT YOUR PEEPERS

Two antioxidants found in eggs — lutein and zeaxanthin — have powerful protective effects on the eyes. You won’t find them in a carton of Egg Beaters — they only exist in the yolk. The antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly. In a study published in theAmerican Journal of Clinical Nutrition, participants who ate 1.3 egg yolks per day for four-and-a-half weeks saw increased blood levels of zeaxanthin by 114-142% and lutein by 28-50%!

12.YOU’LL IMPROVE YOUR BONES AND TEETH

Eggs are one of the few natural sources of Vitamin D, which is important for the health and strength of bones and teeth. It does this primarily by aiding the absorption of calcium. (Calcium, incidentally, is important for a healthy heart, colon and metabolism.)