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Sunday, January 16, 2011

Year 2011- More Fruits For A Healthier Lifestyle

     As health experts says, more fruits are essential for our body. More so, eating lots of it will surely helps us in sustaining our physical body’s need in our daily routines.
     My roommate Satt and I were having funny conversation, a normal thing we do before we settle into our separate beds, and we both agreed to eat “plums”. Guys, it isn’t the plums we used to call “duhat” in our homeland, these are plums which are commercially sold in the market.
     While our teeth were busy crashing and grinding while savoring the sweet juices of plums, we decided to search in the net the health benefits of fruits. 

     Here below are the list of my TOP FIVE personal favorites this year 2011.

1.  KIWI

     Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.

     Studies in Italy, though, performed on 6-7 year old children, have also demonstrated additional health benefits to the respiratory tract. In particular, children that were fed 5-7 portions a week of citrus and kiwifruits had 44% less probability wheezing compared to children eating less than once a week.

     Shortness of breath was reduced by 32%,night time cough by 27%, severe wheeze by 41%, chronic cough by 25%, and runny nose by 28%. This results is not only traceable to the content in Vitamin C or Potassium, but in substances which are still largely unknown contained in kiwi fruit.

     These substances are most likely flavonoids that help protect our cells from oxidative damage, and are therefore considered very helpful in protecting our DNA from mutations and damage.

Protection from Age-Related Macular Degeneration (ARMD)

     A series of studies published by the Archives of Ophthalmology have proven that consuming 3 or more servings of fruit per day (including kiwi fruits) can reduce by 36% the risk of developing an eye-related disease called ARMD (the primary cause of vision impairment in adults), if compared to people who only consume 1.5 servings of fruit per day.
     The study was conducted on 110.000 women and men and lasted several decades. Surprisingly, the study found that while vegetables were not correlated with an improved resistance to the disease, fruits containing high amount of Vitamin C,A and E (the most common antioxidant vitamins) helped significantly in protecting against ARMD.

Anti Oxidant properties of Kiwi Fruit

     It is important to note that kiwi fruits contain a remarkable amount of Vitamin C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity.

     Vitamin E has been proven to have similar effects, but is fat-soluble and thus is complimentary to Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals from all fronts.

Kiwi fruits have a high fiber content

     The high content in dietary fiber helps improving diseases such as diabetes, by controlling sugar levels, and colon cancer, since fiber binds to toxic compounds in the colon and helps us expel them.

     Fiber has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks.

Summary of Kiwifruit Health Benefits

     Eating kiwi fruit is clearly a healthy choice, and it is particularly useful in these cases:

•Prevents Asthma
•Prevents wheezing and coughing, especially in children
•Protects our DNA from mutations
•Provides a healthy amount of antioxidants and vitamins
•Helps prevent colon cancer thanks to a high fiber content


     Plum is a fruit that is related to the family of peaches and cherries. It is one of those fruits that are rich in dietary fiber, which in turn proves effective in improving the digestive system. There are thousands of varieties of plums that are available throughout the world, ranging in colors like red, blue-black, purple, yellow, green or amber. Plums are believed to have originated in Asia and since then, they have been grown all over the world. The fresh and juicy taste of the plums makes it refreshing to eat them on a hot summer day! Dried plums, called prunes, are also quite delicious. To know about the immense health benefits and the nutritional value of plums, read on further.

Nutrition Benefits of Eating Plums

     Plums, even their dried form known as ‘prunes’, are high in unique phytonutrients called neochlorogenic and chlorogenic acid. Their function is that of an antioxidant and is of much benefit to the body.

     Since plums are rich in antioxidants, they provide protection from superoxide anion radical and also prevent damage to our neurons and fats that form a part of our cell membranes. 
     Consumption of plums helps in the production and absorption of iron in the body, thus leading to better blood circulation, which further leads to the growth of healthy tissues.

     Regular consumption of plums can prevent macular degeneration and any other infection of the eye, in the long run. Your eyes will be healthy and strong for long time and you can also retain a sharp eye-sight.

     Researchers have found that plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body.

     Eating plums also reduces your chances of contracting a heart disease in the long run. Plums have certain cleansing agents that keep the blood pure and prevent complications of the heart.

     Plums have high content of Vitamin C, which means that they help protect the body against health conditions like asthma, colon cancer, osteoarthritis and rheumatoid arthritis.

     Plum juice concentrate is effective in preventing and reducing human influenza A.


     Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy

Reducing Depression

     Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood


     Bananas are relatively high in iron, which helps the body's hemoglobin function

Constipation and Diarrhea

     Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.

Eyesight Protection

     Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.

Healthy Bones

     Bananas are an exceptionally rich source of fructooligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce enzymes that increase our digestive ability and protect us from unhealthy bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase both in number and functionality, increasing our body's ability to absorb calcium.

     In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are very nutrient to the cells that make up the mucosa of the stomach. These cells, when healthy, absorb calcium much more efficiently

Blood Pressure

     Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.


     Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness

     Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.


     Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.


     This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus (which protects against acid). Additionally, bananas contain protease inhibitors that help eliminate bacteria in the stomach that have been pinpointed as a primary cause of ulcers.


     Bananas are high in B vitamins that have been shows to improve nerve function

Mosquito Bites

     Many people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling

Stress Relief

     Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs

Stroke Risk

     According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40%



Reported Health Benefits of Apple :

     1.Apple is a rich source of flavonoid and polyphenols both are powerful antioxidant.
     2.Study shown that by eating 100g of apple can give an antioxidant effect that equal to taking about 1,500mg of vitamin C.
     3.Apple contain a large amount of minerals and vitamins that can strengthen the blood.
     4.Apple contain malic acid and tartaric acid, that can help prevent disturbances of the liver and digestion.
     5.Apple cider vinegar when used as beverage can help to prevent the formation of kidney stone.
     6.The skin of Apple contain pectin that can help remove toxic substances from the system by supplying galacturonic acid. Pectin helps prevent protein matter in the intestine from spoiling.
     7.Eating an apple daily can lower cholesterol and reduce skin diseases.

     Apples have been recommended for : Obesity, Headache, Arthritis, Bronchial asthma, Inflammation of the bladder, Gonorrhea, Anemia, Tuberculosis, Neuritis, Insomnia, Catarrh, Gallbladder stones, Worms, Halithosis, Pyorrhea



     Orange is one of the most favorite fruit in the world. Orange is loaded with vitamins, and the most abundant vitamin in orange is Vitamin C. This powerful vitamin protect our body against harmful elements.

     Orange is Beneficial in the following cases :

     •Prevent kidney stone
     •Helps lower cholesterol
     •Helps prevent diabetes
     •High blood pressure
     •Persons addicted to alcohol have found that the desire for liquor is greatly reduced by drinking of orange juice.
     •Consumption of large quantities of oranges will decrease the outpouring of mucus secretions from the nose.

     There you go guys, the five ultimate favorite fruits for this year. And surely it'll hit my mouth more often. It's really so nice to be able to take time and reconsider what we eat and how far have we gone in terms of protecting our body more than nourishing it. Protecting our body means nourishing it with food that suits our body sensitivities. We don't just go out and buy food not minding of how it will react to our system. So guys, let's have a fruitful 2011 by eating more fruits especially our all time fave.


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