Health Benefits of Pineapple

Contains the protein digesting enzyme mixture called bromelain. (Bromelain is known to help relieve or even stop coughs altogether because it is an anti-inflammatory and is known to loosen mucus.) Good for heart conditions in that it reduces the time taken to coagulate the blood. However, it should not be used by persons with hemophilia, kidney or liver diseases. Relieves sore throats and bronchitis. Can help

prevent nausea. Relief to arthritis. Oranges: High in vitamin C, Anti-infective, Supports a healthy immune system, Produces collagen for healthy bones, cartilage, muscles, blood vessels and healthy skin. Lemons: High in vitamin C, Healing properties for digestive problems, Tonic to the liver, Help fight infections, by hastening wound healing, Helps lower fever, Helps relieves symptoms of asthma, tonsillitis and sore throat.



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Beneits of Tea

Tea has antioxidant, anti-inflammatory and anticancer benefits. An antioxidant works against “free radicals” which are unbalanced molecules that oxidize skin and body cells leading to aging. The plant leaf known as Camellia sinensis is where black tea, green tea, oolong tea and white tea are derived. Drinking tea contributes to beautiful skin and a healthy body with additional benefits such as reducing the risk of heart attack and preventing osteoporosis.

The teas derived from this plant differ in the way they are dried and fermented. They are rich sources of Vitamin C and E and contain Tannic acid. Tannic acid helps clean the skin and eliminate odour causing bacteria. Green Tea also contains the amino acid L-theanine which has a calming effect against the caffeine found in tea. There are also herbal teas made from dried plants, flowers and leaves such as hibiscus, chamomile, mint, rose petals and rosehips.Black Tea is fully fermented during processing and has the antioxidant benefits found in green and white tea but to a lesser extent. It doesn’t taste as grassy as green tea because it is fermented. The fermentation process reduces the antioxidant effect.

Green Tea is not fermented at all and Oolong Tea is in between black and green tea in processing. Green Tea probably is the most beneficial of all teas owing to its properties and availability. Its proven anti-inflammatory properties are beneficial to the skin. It is also known to help strengthen teeth (due to the fluoride content), inhibit breast and ovarian cancer, burn fat, reduce insulin resistance and promote a healthy heart to mention a few. Research has shown that the breast cancer risk in Japanese women is significantly reduced in those who drink 6-10 small cups of green tea per day.

White Tea is the least processed of all teas and is similar to green tea. It tastes light and sweet and does not have the grassy taste of green tea. The white tea leaves are picked and harvested before the leaves fully open and the buds are covered with white hair hence the name. It has the most benefits of all the teas as it contains the most cancer fighting antioxidants and its scarcity makes it more expensive. There is considerably less caffeine in white tea (15mg per serving) than the other varieties with Black Tea containing 40mg per serving and Green Tea 30mg per serving. White Teas are produced mostly in China and Japan . The Darjeeling region of India also produces some fine white teas.

Health Benefits of Herbal Teas

There are several plants used for herbal teas and the health benefits are varied. The following are some commonly consumed herbal teas

·Chamomile Tea calms the nerves, induces sleep, eases cold symptoms and soothes the stomach. The flowers are used.

·Ginger Root Tea improves circulation, relieves cold and flu symptoms, eases stomach cramps and nausea, eases menstrual cramps and regulates blood sugar.

·Rooibos Tea is an herbal tea from South Africa . It’s distinctively red in colour, and has a strong sweet taste, with a nutty aftertaste. It’s rich in antioxidants and has relaxing properties.

·Fennel Tea from its seeds, improves appetite, aids the digestive process, relieves stomach cramps, eliminates flatulence and soothes sore throat and cough.

·Kava Kava Tea promotes sleep, is a muscle relaxant, eases anxiety, is a diuretic and it promotes urinary tract health. The roots are used.
·Mint Tea from its leaves eases stomach and digestive problems, helps relieve headaches and is relaxing.

·Rosehip Tea from its seed pods or “hips” has antioxidant properties, is a good source of Vitamin C, eases headaches and prevents bladder infections.

·St. John’s Wort Tea from its leaves relieves anxiety and irritability, is a relaxant, lifts the spirit and improves mood.
·Thyme Tea from its leaves boosts the immune system, promotes perspiration, is antiseptic and it eases sore throat and cough.

·Yarrow Tea from its flowers reduces cold symptoms and chest congestion and improves digestion and appetite.

·Valerian Tea from its roots is a relaxant, promotes sleep, eases nerves and relieves stomach cramps.

·Licorice Root Tea relieves cough and sore throat, improves digestion, eases menstrual cramps, reduces seasonal allergies and is believed to increase libido.
·Burdock Root Tea stimulates the liver, cleanses the blood, is anti-inflammatory, helps regulate blood sugar and has antioxidant properties.
·Cinnamon Tea from its bark improves circulation, eases cold and flu symptoms, relieves stomach upsets and menstrual cramps and helps regulate blood sugar and insulin.

·Strawberry Leaf Tea from its leaves and not the fruit soothes the stomach, relieves diarrhoea, and helps ease arthritis and rheumatism.
·Nettle Tea from its leaves is rich in Vitamins A and C, cleanses the blood, improves liver and kidney function, eases cough and other respiratory problems, and relieves diarrhoea and constipation.

·Sage Tea from its leaves calms nerves, improves digestion and eases lung congestion and cough.

·Fruit Teas Various fruits have also been used as infusions for tea.

Tea Beauty Tips

·Eye puffiness can be treated by applying cool moistened tea bags over them for about 10minutes.

·Soaking feet in black tea helps reduces odour because of its astringent and antibacterial properties.

·Placing a moistened green tea bag over an insect bite or wound helps soothe the area and reduce itching and swelling.
·A cooled strong cup of green tea may be used as an astringent for acne prone skin.

·Herbal Tea could add colour to hair. Sage will darken hair, Chamomile lightens blonde hair and Hibiscus tea gives red hair highlights.

·Using black or Ceylon tea for mixing henna hair colour instead of water improves the intensity.

·Sunburned skin may be soothed by having a tea bath. Run a tap over 4 to 5 teabags of Green, Jasmine or Oolong tea to fill bathtub and soak in warm water. Gently pat body dry and apply a soothing moisturiser.

P.S. know the Benefits of Vitamin D.

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The Health Benefits of KIMCHI

Kimchi is, as it were, on everyone's lips. The U.S. monthly Health recently selected the Korean national side dish as one of the five leading health foods in the world. Studies have shown that kimchi, which has plenty of lactic acid bacteria, is effective in preventing cancer as well as promoting digestion. Both the BBC and the Washington Post earlier reported that kimchi is effective in preventing bird flu. Kimchi is also said to be effective in losing weight, killing germs and strengthening the immune system.

There are more than 200 varieties of kimchi, and the same kind of kimchi can be different in taste and benefits depending on how far it is fermented. The Chosun Ilbo takes a look at the nutritional value according to variety and how far kimchi should be fermented to produce the greatest health benefits.


If you want to make the most out of kimchi, you should eat it when it is properly fermented. Some expert opinion has it that kimchi that has been fermented for several years is superior in preventing cancer and aging, but if it is pickled for too long, microbes destroy the nutritional value.

An experiment by Pusan National University's kimchi institute shows that properly fermented kimchi is best for curbing the growth of colon cancer cells (72 percent), followed by highly-fermented kimchi (53 percent) and unfermented kimchi (51 percent). Properly fermented kimchi has more lactic acid bacteria, some 10 times that of unfermented kimchi. The amount of lactic acid bacteria and vitamins is at its highest when kimchi is two to three weeks old, which is also the time when it tastes best. After that, it gradually declines.

Fried kimchi and kimchi stew have less nutritional value since the process destroys lactic acid bacteria and vitamin C, which are vulnerable to heat. Dr. Yang Si-young with Doosan Food BG's kimchi institute, however, says studies show that even dead bacteria provide health benefits, so it cannot be said that kimchi stew has no benefits at all.


◆ Different Varieties, Different Benefits

Kimchi made with hot peppers is a leading diet food. The capsaicin in hot peppers dissolves fat, and thus eating kimchi helps lose weight. But a recent study shows that white kimchi, which does not contain hot pepper, also prevents obesity. Conducted by a research team at Pusan National University, it shows that the garlic and ginger in white kimchi also produce fat-dissolving effects that are as strong as those generated by capsaicin.

Leaf mustard kimchi and green onion kimchi are rich in chlorophyll and diallyl sulfides, which have superb anti-cancer and anti-aging effects. "Pickled radish kimchi and sliced white radish kimchi promote digestion thanks to diastase, a digestive enzyme that is plentiful in radish," says Park Chae-rin, a research director with Pulmuone’s Kimchi Field Museum. "Watery plain kimchi made of radish is very good at pr


◆ Less Salt, More Benefits

One drawback is that you need plenty of salt for pickling. For every 60 grams of kimchi during a meal, you consume 3-4 grams of salt or a total of 9-12 grams of salt a day. Thus eating kimchi can make you consume more salt than the WHO's current wisdom recommends, which is 10 grams a day. Salty food supposedly increases the risk of gastritis, gastric ulcers and hypertension. It is therefore best to eat kimchi made with the minimum of salt needed to stop it from rotting, while patients with high blood pressure should reduce their kimchi intake.



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Go BANANAS

This is a promise. After you finish reading this piece, you will never again look down on the humble banana.


Ladies and Gentlemen, I present to you one of nature’s most wonderful and inexpensive little gift to us. It comes all packed, doesn’t need any washing or cutting and is ready to eat. It is full of nutrition and is the perfect snack. I have grown up on it, thanks to the frequent care talks from my parents. “It is nature’s own convenience food,” they used to tell us and claim that, “It stores solar energy.” Finally, they would conclude by saying, “Eat it.” So every single breakfast was topped off with a banana, a wonderful fruit with great health benefits which our parents, the monkeys and I seemed to know about. That was then.


- Two small bananas contain the same amount of fibre as a slice of whole wheat bread?
- Bananas can also help in alleviating blood pressure?
- Bananas indirectly help in lowering blood cholesterol.
- Bananas also contain vitamin C, are a good source of vitamin A and B6 too.


Here’s how, Bananas are a powerhouse of potassium. Research has shown that potassium plays a role in controlling blood pressure. This mineral is also beneficial in eliminating poisonous waste from the kidneys. It is rich in magnesium, which promotes absorption and metabolism of calcium.

Two small bananas provide about as much fibre as a slice of whole wheat bread. But unlike bread, bananas contain a significant amount of soluble fibre and as shown in studies conducted at the University of Minnesota, diets rich in fruits, vegetables and legumes help lower blood cholesterol and soluble fibre has earned credit for doing this job.


BANANAS FOR TASTE

All this apart, I love the taste of the banana when it is about to burst with ripeness,and that is why when it comes to fruits, I always pick a banana over some fruit. I also enjoy it chopped in my salad or made crunchy with peanuts. Try making a simply scrumptious dessert by sautéing sliced bananas in orange juice and adding a pinch of nutmeg or cinnamon. Try baking banana pieces after tossing with lime juice and honey and let them bake till almost tender and you’ll understand why bananas are worth going bananas over.


SPORTSMEN LIKE BANANAS!

Bananas release energy slowly, thus helping to build endurance and stamina, which is very important when it comes to sports.


PREGNANCY

Pregnant mothers need increased energy and nutrient levels. Demands for vitamin C and folate increase during pregnancy and bananas prove to be an excellent source of both. They are also easily digestible and are a convenient snack, particularly helpful at times when problems like nausea make regular eating a problem.

OLD AGE

Bananas are also a particularly useful food in old age as they can be easily peeled, are easy to eat, rich in vitamin C B6 and folate, and provide fibre and resistant starch. They also help prevent constipation, an increasing problem with advancing years.



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Health tip of the day: Health Benefits of Honeydew

Honeydew is a member of the melon family; it is the sweetest of all melons when ripe. Honeydew is a popular fruit not just because of its delicious delicately sweet taste but also because of its many health benefits. The edible portion is an excellent source of Vitamin C, provitamin A and potassium, zinc, and valuable digestive enzymes. They are fairly low in carbohydrates but since it is big you can usually get enough of your recommended daily requirement.

Honeydew is harvested based on maturity, not size. The maturity of this fruit is somewhat hard to determine, the simplest way to known if its mature already is its ground colour ranging from greenish white (immature) to creamy yellow (mature).

Health Benefits:

- Contains potassium, this mineral helps keep your muscles from cramping.

- Great source of folic acid for women of childbearing age because it is known to prevent birth defects.

- Ideal food for people who want to lose weight and for those who want to improve their health because it is low in sodium, fat-free, cholesterol free and low calories. One cup of honeydew contains 60 calories.

- Contain plenty of water which keeps us hydrated.

- It is a great source of vitamin C, a powerful antioxidant that can help prevent many diseases.

Nutrient Value: per 100 g

- Vitamin C: 18 mg
- Fibre: 1 g
- Protein: 0.5 g
- Carbohydrates: 9 g
- Sugar: 8 g
- Sodium: 18 mg
- Fat: 0.1 g

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Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


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Popeye's spinach for good health

We've seen him on TV. Whenever there's a damsel in distress, he immediately relys on his secret weapon to rescue his girl. This may be just a comic character but there is always a reason why your mother encouraged you to eat your greens. Popeye took his daily dose of his favourite food, spinach, so he could boast of his muscular strength. We should be as smart as Popeye and eat more spinach in our diets.

Spinach has many health benefits

and nutritional properties, yet it seems to be one of the most difficult vegetables to serve to picky children and adults. This slightly intimidating vegetable can be delicious if cooked in ways to allow you to get the most out of your greens.

The history of spinach dates back to fourth-century Persia when it made its way to China and Europe before arriving in the United States, now one of the vegetable's largest producers. Popular a la Florentine dishes pay tribute to spinach's royal heritage as the favourite vegetable of Catherine de Medici.

# Health benefits of spinach

Popeye may have gained more benefit from spinach than just pumping up instant muscles. The bright green leafy vegetable also helped him fight off osteoporosis, heart disease, arthritis and several types of cancer. Spinach is also packed with vitamins, minerals, fibre, and antioxidants - ranking third behind garlic and another kale, another green.

In general, spinach is extremely beneficial to one's health for the following reasons:

Prevents eye disease: Spinach is good for eye disease, protecting against age-related macular degeneration (AMD), an eye disease affecting elderly people. Years of exposure to sunlight can damage the centre of your eye's retina, leading to macular degeneration and blindness.

Spinach has a detoxifying effect.

Cures gum diseases.

Cures anaemia.

Spinach is useful in the fight against cancer.

Thirteen different flavanoids that function as antioxidants and anti-cancer agents are found in spinach, Researchers have created specialised spinach extracts to use in controlled studies where they have been found to slow down cell division in stomach cancer cells, reduce skin cancers and reduce the incidence of breast, ovarian and prostate cancers.

Consuming spinach contributes to reduced risk of cardiovascular diseases.

Calcium in spinach prevents osteoporosis. Spinach also contains other bone-building nutrients such as calcium and magnesium.

Spinach gives a boost of energy with a high dosage of iron. However, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. To improve iron absorption, eat your spinach with vitamin C-rich foods such as orange juice, tomatoes and citrus fruit.

# Selecting and storing spinach

Spinach is a leafy vegetable with oval leaves. Baby spinach leaves are tender and do not have the strong taste for which spinach is renowned, which is a result of the oxalic acids found in it.

1. Look for leaves that are deep green and vibrant.

2. Select spinach with small stems, indication that it is young, sweet and tender.

3. Avoid any signs of bruising or yellowing.

4. Leaves should look fresh and tender without a wilt in sight.

5. A slimy coating on the leaves could be an indication of decay and this should be avoided at all costs.

Keeping spinach fresh

1. On reaching home, pull off the leaves and wash them well. Leaves and stems tend to collect sand and soil.

2. Let them sit out on paper towels. Do not pack them with any moisture as this could result in decay.

3. Store the spinach in a airtight plastic bag or plastic container with a few paper towels and put them in the crisper section of the refrigerator. This will keep spinach fresh for five days and since they are already washed and cut they make for a quick and easy meal.

# Cooking

Spinach is best eaten raw or lightly cooked, having washed it and shaken it dry without adding any water. Cooking destroys some of the nutritional value of spinach, but also makes some of the nutrients more available, so you may alternate between cooked and fresh spinach.

Regular spinach is best enjoyed by quick steaming to make it more palatable by coaxing some sweetness from it. If you are steaming spinach ahead of time, do not keep it in the refrigerator to store as it will not keep well. Freeze it and just reheat in the microwave or a pan of boiling water when ready to use.

# Antioxidants

Spinach is a member of the brassica family and is an exceptionally nutritious food. Packed with large amounts of the antioxidant beta-carotene, as well as the even more powerful carotenoids - lutein and zeaxanthin - spinach has strong and proven anti-cancer benefits. According to WebMD Magazine, in an article, 'Pump Up Your Diet with Spinach', by Andrea Gabrick, spinach is good for your body and low in calories.

Calories in spinach: 4oz/100g = 25 calories

# Getting kids on board

To get children to eat greens, puree or hide them in a dish they will most likely enjoy. Ideas include:

# Filling tarts with spinach, cheese and onions.

# Chopped spinach can be boiled and added to hamburger meat.

# Make a spinach lasagne so the sauce and cheese hides all that green goodness.

# Purée spinach and put it in a brownie mix.

# Heart-friendly

For cardiovascular protection, few foods compare to spinach in their number of beneficial nutrients. Spinach is rich in vitamins C and A. These two nutrients are antioxidants that work to reduce the amount of free radicals in the body. They prevent cholesterol from oxidising, building up and blocking blood vessels. Blocked arteries and vessels can lead to heart attacks or strokes.

# Fountain of youth

Vitamin K is found in spinach and studies show that vitamin K can improve bone density and lower the risk of hip fracture, according to Katherine Tucker, PhD, director of nutritional epidemiology at the Friedman School of Nutrition Science and Policy at Tufts University in Boston. As a primary source of vitamin K, one cup of fresh spinach supplies more than one and a half times your daily requirement.

Spinach contains plant chemicals called polyphenols, which keep you quick-witted. Polyphenols stimulate signals between cells, encouraging them to communicate and enhance memory. A study done by the Chicago Health and Ageing Project found that by eating three servings of green leafy vegetables each day, you could slow mental decline caused by ageing by 40 per cent.

# Bodybuilding

In Popeye's cartoons, his biceps grew quickly after eating spinach and he became a superhero. While it may seem comical, scientists have proven that eating spinach really contributes to muscle growth and that spinach does have that steroid effect. As such, spinach is recommended as part of the daily diet of bodybuilders. According to laboratory tests, eating spinach increases the manufacture of muscle protein by 20 per cent due to a steroid chemical it contains. Consuming at least one kilogram of spinach daily can boost your muscle power.

# Spinach Lasagne with Chicken

Ingredients

35 min; 10 min prep

9 lasagna noodles (2-inch)

1lb shredded chicken

1 cup shredded cabbage

2 cups diced tomatoes with basil, oregano and garlic

2 (8oz) cans tomato sauce

2 cups fresh spinach

2 cups shredded Cheddar cheese

11/2 cups shredded mozzarella cheese

Salt and pepper

Method

1. Preheat oven to 350F.

2. Cook and shred chicken.

3. In large skillet, mix shredded chicken, cabbage, diced tomatoes and tomato sauce. Heat until warm (and cabbage is still firm). Salt and pepper to taste.

4. Cook lasagne noodles according to package directions.

5. Mix spinach with cheddar cheese.

6. In large casserole dish, start with three noodles, 1/3 of spinach mix, 1/3 of chicken mix, 1/3 of mozzarella cheese. Repeat these layers two more times.

7. Cook at 350°F for 25-30 minutes or until heated through.

Serves 6-8

- Recipe from Recipezaar

# Fillet of Snapper with Spinach and Tomatoes

Ingredients

12 cups spinach (11/4lb), trimmed and washed thoroughly

2 cloves garlic, minced

1/4 tsp salt

Freshly ground pepper to taste

1lb snapper fillets, divided into 4 portions

4 small plum tomatoes, sliced

Method

1. Preheat oven to 400°F.

2. Put spinach, with water still clinging to its leaves, into a large pot. Cover and steam the spinach over medium-high heat, stirring occasionally, until just wilted, about five minutes. Drain and when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.

3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning). Generously coat the top piece with cooking oil. Place one snapper over the spinach and arrange tomato slices over the snapper. Season with salt and pepper.

4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.

5. Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10-12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents on to plates.

Makes four servings.



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Vitamins and good health may go hand in hand

Good health is important for any woman or man who wants to retain her/his God-given beauty. The human body is a miraculous machine that celebrates perfection of form. However, it can only function at maximum capacity when it is healthy. Eating the right kinds of foods and exercising are essential to good health. Another crucial piece is making sure the body has all of the vitamins and nutrients it needs. If those are not achieved through the diet, then they must be obtained through supplements. But what vitamins does the human body need and in what dosages? Let me outline some of the most important; what they do; and in what dosages they should be taken on a daily basis.

1. Vitamin A is important to healthy, youthful looking skin. It helps retain its moisture. It can be found in egg yolks, beef liver, and certain types of cheese. A deficiency of this vitamin can damage the eyes and even cause night blindness. Too much vitamin A; however, can be toxic to the human body, causing everything from a mild case of nausea to extreme vomiting and even hair loss. The average human being needs at least 700 milligrams per day.

2. Vitamin B1 is imperative for good cardiovascular health. It is also a key component in the nervous and muscular systems of the human body. It is found food products like whole-wheat cereals and breads and in kidney and navy beans. B1 deficiencies can result in loss of muscle, nerve damage, and irregular heartbeat. But an overdose can also damage those same systems. The body needs 1 milliliter of vitamin B1 every day.

3. Vitamins B2 and B12 ensure healthy red blood cells. Both can be found in cheese, dairy products, leafy green vegetables, and red meat. A deficiency of B2 can result in sensitivity to light, while too much of it can result in a bad skin rash. A deficiency of B12 can cause anemia as well as affect balance and lead to memory problems. The body needs 1 milliliter of B2 and B12 each day.

4. Vitamin B6 is crucial for good brain function. It can be found in foods like fish, pork, poultry, eggs, whole grains and oats. Damage caused to the body by a deficiency of B6 is negligible. An overdose, on the other hand, can cause massive nerve damage. The body needs 1 milliliter of B6 every day.

5. Vitamin C is imperative for a healthy immune system. It can be found in berries, citrus fruits, broccoli, spinach, and tomatoes. A deficiency of vitamin C can compromise the immune system, while an overdose can result in diarrhea, headache, nausea, and vomiting. The body needs 50 milliliter of the vitamin every day.

6. Vitamin D is important for the growth of strong bones and teeth. It also helps the muscle and nerve systems of the body. It is primarily found in milk, eggs, and tuna. Deficiencies in vitamin D can lead to brittle bones that fracture or break easily. However, an overdose can lead to constipation, nausea, vomiting, and weight loss. The human body needs at least 1 milligram of the vitamin each day.

7. Vitamin E helps the blood clot properly and improves the overall circulatory system. It can be found in many different foods including whole grain products, nuts, egg yolks, and liver. Problems caused by deficiencies in vitamin E are negligible; however too much of the vitamin can wreak havoc on the digestive tract. The body needs 8.5 milliliters of vitamin E each day.

8. Vitamin K helps the blood clot and ensures that kidneys function correctly. It also helps with bone growth and repair of fractures. The vitamin is found in spinach, cheese, and beef liver. Deficiencies of vitamin K can cause the body to bruise easily and make gums bleed easily. An overdose of the vitamin rarely occurs, as the body needs at least 60 milligrams of vitamin K each day.


The exact amount of any vitamin required can vary from person to person, depending upon their overall health and the body’s metabolism. Always check with a physician before purchasing over-the-counter drugs, including vitamins. Your Doctor can help determine which ones you need and the proper dosage for you.


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Health tip of the day: Benefits of Black Currant

Black currants are very rich in many phytonutrients, antioxidants, vitamins, essential fatty acids and minerals

In particular, black currants are renowned for their high content in Vitamin C (a powerful antioxidant), GLA (Gamma-Linoleic Acid, a very rare Omega-6 essential fatty acid) and potassium. They have been shown to have twice the potassium of bananas, four times the vitamin C of oranges, and twice the antioxidants of blueberries.

Black currants contain anthocyanins, which are compounds naturally found in berries. They are very potent antioxidants and are responsible for the color of blackcurrants. Around 300 different types of anthocyanins have been discovered.

Anthocyanins inhibit the enzymes Cyclo-oxygenase 1 and 2, and reduce inflammation and the effects of arthritis in the body. The effect is similar to aspirin or ibuprofen, so many middle-aged and old people are choosing the healthier blackcurrant juice over these drugs.

Anthocyanins have been found to be heat and light sensitive, so the processing of blackcurrants is controlled very carefully to ensure they keep their nutritional properties

The fruit juice of black currant contains proanthocyanidins, anthocyanins and a polysaccharide-rich substance, cassis polysaccharide (CAPS), and has macrophage-stimulating activity. Its interleukin (IL)-1beta-inducing activity is very high, compared with other fruit juices. CAPS was found to consist of mannose, galactose, xylose, rhamnose, xylose, arabinose, and glucose. This substance has been proven to be very toxic against tumor cells, so studies are being performed to determine the anti-cancer properties of black currants

In addition, black currant seed oil contains 47% linoleic (18:2n6),14% alpha-linolenic (18:3n3), 12% gamma-linolenic (18:3n6), and 2.7% stearidonic (18:4n3) acids. Of these, gamma-linoleic is rarely found in any other natural resource, and both alpha and gamma-linoleic are essential fatty acids, which means our body cannot produce them on its own.

Overall, black currants have been proven to have health benefits including:

* Anti-Inflammatory Action
* Powerful Anti-oxidant Action
* Maybe help prevent cancer
* Reduces the effects of arthritis

Health Benefits of Sweet Potatoes

Sweet potatoes offer up a cravable, inviting taste that appeals to many diners and are loaded with tons of vitamin A, C and B6. The most abundant form of vitamin in the sweet potato is vitamin A, as it is in the form of beta-carotene. Recent research at Kansas State University suggests that vitamin A rich foods can benefit those who are smokers or those who receive second-hand smoke. It was found that the carcinogen, benzo (a)pyrene found in cigarettes, promotes vitamin A deficiency. Also, a study on laboratory animals fed a diet lacking vitamin A showed that they developed emphysema just by not having enough vitamin A.

Sweet potatoes are also rich in vitamin B6 which helps convert a harmful by-product (hornocystenine) of a cell process into a benign molecule. Therefore B6 can help lower your chances of a heart attack or stroke as high levels of hornocystenine can cause these illnesses.

We can’t forget that sweet potatoes are also high in vitamin C which helps boost immunity as they eliminate free radicals from the body and can help prevent such diseases as colon cancer, diabetic heart disease and atherosclerosis.

According to Eastern philosophy sweet potatoes help with bloody stools (associated with colon cancer), diarrhea, constipation, jaundice, edema, ascites, night blindness, diabetes, breast abscess, boils, and skin lesions. As good as sweet potatoes are you need to make sure you do not overeat them as over consumption can cause gas, heartburn, indigestion, abdominal distention and acid regurgitation.

The following recipes makes an easy to prepare snack with all of the benefits that sweet potato nutrition has to offer. If you want to create a sweet-spicy combination mix some low-fat sour cream with your favorite hot sauce as a firy dipping accompaniment.

Baked Sweet Potato Fries

* 4 sweet potatoes, cleaned, cut into halves and then each half cut into about
4-6 strips
* 3 tablespoons olive oil
* Salt and white pepper to taste

1. Preheat the oven to 375º.
2. In a large bowl toss the sweet potatoes with the olive oil, salt and pepper until all the sweet potatoes are well coated.
3. Place on a parchment lined baking sheet and bake about 25-30 minutes or until they are tender.

Sweet Potato Pancakes

Ingredients:

* 1 1/2 cups sifted all-purpose flour
* 3 1/2 teaspoons baking powder
* 1 teaspoon salt
* 1/2 teaspoon ground nutmeg
* 1 1/4 cups mashed cooked sweet potatoes
* 2 eggs, beaten
* 1 1/2 cups milk
* 1/4 cup butter, melted

Preparation:
Sift dry ingredients into a mixing bowl. Combine remaining ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Drop by tablespoons onto hot greased griddle or skillet and fry, turning once, until browned on both sides.
Makes about 24 pancakes.

Health tip of the day: Health Benefits of Pears

The pear is a sweet fruit that is said to be related to the apple. Its size is about that of an apple with several seeds in the core, like an apple. Unlike apples though, most pear varieties have paper-thin skins which are not easy to peel. The skins vary in color¾yellow, green, brown, red, or a combination of any of these colours.

The light colour flesh of pears is juicy, sweet and usually mild. Its texture is soft and buttery and some varieties have grainy flesh. We usually think of pear as bell-shaped, but some varieties are shaped almost like a rounded apple.

Among all the variety of pears, the Chinese pear is known to have the most medicinal values. But nonetheless, the other varieties are also healthful in their own right.

Pears are in season throughout the year but especially from end of June to February, depending on the variety.


Nutritional Benefits

Pears are excellent source of water-soluble fiber. They contain vitamins A, B1, B2, C, E, folic acid and niacin. It is also rich in copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur.

Some variety have more iron content than others. This can be seen when a cut pear turns brown. If it doesn't turn brown, it means that the iron content is very low or non-existent.

Health Benefits

Pears are often recommended as a hypo-allergenic fruit that is high in fibre but less likely to produce adverse reactions. Pear juice is safe to be introduced to infants as they are mild, yet healthful.

Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

Cancer prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

Cholesterol: The high content of pectin in pears make it very useful in helping to lower cholesterol levels.

Colon health: When not juicing, eat the pear whole for its precious fiber that are highly beneficial for your colon health.

Constipation: The pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements.

Energy: You can get quick and natural source of energy from pear juice, due largely to its high amounts of fructose and glucose.

Fever: The cooling effect in pear is excellent in relieving fever. Best way to bring a fever down quickly is by drinking a big glass of pear juice.

Immune booster: The anti-oxidant nutrients in pears are critical in building up your immune system. Drink pear juice when you feel a cold coming.

Inflammation: Pear juice has an anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions.

Osteoporosis: Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis.

Pregnancy: The high content of folate (folic acid) prevents neural tube defects in infants.

Shortness of breath: The summer heat may cause children to have shortness of breath with excessive phlegm. Drink pear juice during this period to help clear the phlegm.

Throat problem: The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time. It nourishes the throat and helps prevent throat problems.

Vocal cord: Boil two Chinese pear juice with some raw honey and drink warm. This is extremely healing for the throat and the vocal cord.

What is a superfruit?

Superfruit refers to a fruit that has exceptional nutrients, rich in antioxidants and has an appealing taste that can provide health benefits for you. It is a marketing term that has been introduced and used since 2005 as a way to promote and market as a healthy fruit that is very good for man.

There are popular fruits out there w/c has excellent nutritional properties but are not known to be superfruits. Some of these well known fruits are: strawberries, blackberries, oranges to name a few. Maybe because they are not properly introduced or marketed properly as a superfruit.

Superfruit definition means that the fruit should have its native fruit qualities, scientific evidence supporting a health benefit such as antioxidant properties, promotion, marketing and distribution as well as protection of intellectual property, and come up with an appealing strategy to attact buyers and customers.

Resulting from a deliberate business strategy of a manufacturer to bring together marketing, science and potential health value to consumers, a superfruit product is specifically and scientifically designed in manufacturing and marketing.

To date, superfruits have been developed mainly as juices, but began in 2007 to appear as single piece products or as ingredients for functional foods, confectioneries and cosmetics. Current industry development includes applications for creating novel consumer products, such as energy drinks, dietary supplements, and flavors with nutrient qualities, e.g. fortified water.

Although used increasingly in new food and beverage products, superfruits have not been defined by scientific criteria that would allow consumers to objectively assess nutrient value and potential for furnishing health benefits. Consequently, the term superfruit is used liberally to include a growing list of common and rare fruits, some having sparse scientific evidence for being "super".

Here are a list of the 10 know superfruits in random order.

1. Goji
2. Acai
3. Pomegranate
4. Noni
5. Kiwi
6. Mangosteen
7. Cranberry
8. Avocado
9. Seabuckthorn
10. blueberry