SPECIFIC FRUITS AND VEGETABLES YOU MUST CONSUME

THINGS YOU SHOULD KNOW ABOUT THESE SPECIFIC FRUITS / VEGETABLE :THEIR NUTRITION VALUE AND HEALTH BENEFITS.

APPLES :

Apples contain fruit sugar known as fructose ,vitamin C, E, potassium and iron ( in limited amounts). Pectin ( helps eliminate toxins in the intestine), PHYTOHEMICALS AND BORON. It is good for the intestine and it is anti- diarrhic, laxative ,diuretic ( causing increased urine output) and anti-oxidant. Apples are good for inflammation and acts as an antiseptic to the intestine. They can help prevent constipation,hypertension, chronic skin eczema,excess cholesterol ,colon cancer, diabetes and keep urine acidity low. It also prevents narrowing of the arteries which leads to heart attack.

APRICOTS :

APRICOTS is rich in alkaline mineral salts and has low sodium contents and high potassium levels. It is a low calorie content fruit and therefore excellent for use as part of a weight loss programme. It is often found in the dried form in the market and the dried apricots is an essential source of protein and iron. However, it's most important component in the fresh or dried form is Beta-carotene or ProVitamin A which is necessary for maintaining good vision. Apricot are recommended for conjunctival dryness, chronic irritation or itching of the eyes and night blindness. It is important to note that the amount of ProVitamin A and iron found in apricots are really quite small. However ,excellent results can still be achieved from regular consumption.

AVOCADO :

Avocado is a concentrated fruit with high nutritional and caloric capacity. It contains water,is rich in unsaturated fats and all essential amino acids are present. In Avocado Vitamins E, B6,Iron and fibre are also present. Contrary to what people think ,Avocado though rich infact is good for lowering Of cholesterol and fighting anaemia because it contains unsaturated fats which is healthier. It is good for circulatory disorders and those needing iron. Avocado is good for nervous disorders, irritability and depression, digestive disorders- stomach, ulcers and those requiring invigorating diets. They can be spread on bread as a substitute for butter or margarine . Try spreading mashed avocado on wholemeal toast topped tuna flakes with fresh lemon juice sprinkled on top in place of salt.

BANANA :

Banana is the most consumed fruit in the world after the Apple and it contains about 21% carbohydrates, unripe they contain vitamin B6, Vitamin C,B1,B2, E and folates. It also contains potassium, magnesium and iron. It is low in sodium. It protects the heart and is good for circulatory system disorders. It can prevent arterial hypertension, stroke and even cancer. It can also lower cholesterol levels. Banana is effective in relieving diarrhea in children and adults. It is ideal for eating as part of a low sodium diet.

BEETROOT (RED) :

BEETROOT is the tuberous root with the blood red colour. It is one of the most sugar-rich vegetables and it has the following which make it unique : Anti-anaemic and regulating effects on the digestive system. Drinking about 50-100ml of freshly prepared beet juice before food about twice a day can help people with low blood production in the bone marrow who are not responding well to iron treatment . BEETROOT also contains fibre which helps to smooth the progress of intestinal action and decreasing blood cholesterol levels by reducing the amount absorbed in the intestine..... Research has also shown that beets have anti-carcinogenic properties. No more than 50-209ml of fresh beetroot juice should be drunk at a time to avoid indigestion. It tastes better when mixed with other juices ( carrot is my favourite). Grated raw beets can also be served in salads together with carrots and cucumber dressed with lemon and oil. Cooked beets are more digestible. They should be boiled for at least an hour.

BROCCOLI :

Broccoli belongs to the cabbage family and it stands out among the richest in proteins, calcium, ProVitamin A and vitamin C. It is also in sodium and potassium and as such an excellent food for those suffering from heart faliur at any level. It helps to eliminate excess liquid retained in the tissues. It gives a feeling of satiety and low in calories and sugar so it is excellent as part of the diet for weight control and for diabetic because of it's high levels of beta- carotene (ProVitamin A) and phytochemicals. It should be boiled as little as possible so as not to lose it's nutritional value.

CABBAGE :

This vegetable comes in different varieties colour, red cabbage, savoy cabbage and brussel sprouts. It contains vitamins A,B,C,K and E and minerals in form of potassium ,sulphur and copper. It is good for a variety of digestive ailments and for ulcer and its juice has been found to be effective in natural cleaning and purifying of the digestive system ( Two or Three spoonfuls to half a glass on an empty stomach, before each meal proved effective on patients with gastric and duodenal ulcers in an experiment carried out. It is rich in antioxidants which helps to reduce the risk of bowel cancer and cardiovascular disease. It is also anti- inflammatory, diuretic and aids the reduction of blood sugar and good for treating common colds,catarrh and upper respiratory tract infection.its sulphur content makes it a suitable remedy for rheumatism and arthritis. Studies have also shown that regular consumption of cabbage can prevent the formation of cancers.

CARROT :

Carrot are enjoyed very fresh early in it's season they are also juicy as well. They contain ProVitamin A,B group vitamins ,vitamin C and E, folic acid, iron, mineral traces, potassium,magnesium, manganese,sulphur, copper,carotene and pectin.carrots are good for the disease of the eyes, skin disorders and the treament of constipation. Carrot can prevent the risk of food poisoning. When eaten raw , it is good for treating poor immune defences. Chronic fatigue, anaemia, stomach ulcers and intestinal problems. It can promote lactation in nursing mother's and it is useful in the prevention of cancer, carrot juice applied externally can alleviate eczema and acne. It is a true medicinal vegetable.