CHAPTER 2E
FRUITS INTRODUCTION
For thousands of years fruits have been carefully cultivated to provide improved quality and varieties from around the world. We can be thankful and feel fortunate these days to have such a wide selection of delicious fruits to choose from.
Today, fruits are available in shopping centres in an incredible range and variety that our predecessors would have truly cherished.
To ensure maximum nutrition, the human diet needs fresh fruits. On average, 20% of the daily food supply is best obtained as fresh fruits.
Fruits provide an alkaline balance to the blood which is most beneficial for healing.
Fruits assist in the proper elimination of toxins and body waste, essential for maintenance of daily health.
Fruits are the most refreshing food, especially during hot weather. Keep most fruits in the fridge for that extra crunch and freshness. Fruits are the best foods to have after a complete fast or whenever you need a ‘mini-fast’, to offset the effects of those complex protein meals.
The human digestive system is well suited to fruits. The digestive tract is between 12–14 times the height of the body, similar to most fruit-eating animals. The herbivore’s digestive tract is approx.20 times the height of the body. The carnivore’s digestive tract is approx.five times the body height.
As our complex digestive system is best adapted to fruits, we can also expect maximum nutritional benefits from the proper combination of fruits.
There are four main fruit groups: sweet fruits, sub-acid fruits, acid fruits and melons. Refer to Section entitiled as Food Combining Information.
Fruits provide a unique abundance of fruit sugars, termed fructose: an ideal source of natural energy. They also provide a variety of minerals and vitamins to assist in the utilisation of their fructose content, while providing numerous other positive health and healing benefits.
Fresh fruits are the easiest food to digest, especially when eaten either on their own or in a fruit salad.
For information on food combining with fruits, refer to section entitiled as Food Combining Information. Fruits are the best takeaway foods in their colourful natural packaging. They are ready to go.
Most fruits are best when picked direct from the tree, bush, vine or plant, when ripe. However, many people live a long way from the nearest fruit tree. The shopping centre, supermarket and local fruit store do their best to supply fruits as fresh as possible.
All fruits have an individual set of some ‘essential human nutrients’. The following pages will point out the main nutrient benefits of 32 different fruits. With this information, we can reap specific health and healing benefits.
Fruits are an excellent source of antioxidant power. We need all the anticancer and ailment prevention resources possible these days and numerous antioxidants are only available from fresh fruits. Fruits provide the greatest array of unique flavours and sweetness.
Welcome to the fruit kingdom. Every fruit is ready to serve you with unique qualities, fit for a king or queen. Let fruits regularly provide you with their unique golden health benefits and amazing textures. It would be a dull life without fruits.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 52 kcal. per 100 grams |
| INDEX: 36 | Calories from: Carb: 50 Protein: 1 Fat: 1 |
APPLES – Pyrus malus
Apples are of great benefit to the digestive system. The excellent supply of pectin and malic acid both stimulate the digestive system and cleanse the digestive system by eliminating toxins from the small intestine. Whenever you have a weak digestive system, let the apple give you strength.
The green granny smith apple steamed is ideal to assist a weak digestive system, then progress to fresh ripe apples. If you can ‘stomach’ the apple, you’re on the way to recovery and improved digestive function.
Pectin is a soluble fibre: apples contain 0.78g per 100g. Pectin slows digestion and the rise in blood sugar. As apples also have a low glycemic index (GI 36), they are an ideal food for hyperactive children or diabetics. Pectin also reduces the amount of cholesterol produced by the liver and pectin may lower blood cholesterol levels and the risk of heart disease. Pectin is especially concentrated in the apple peel. Pectin removes toxins from the digestive tract by supplying a substance called galacturonic acid. Pectin promotes proper protein digestion, as it prevents digested proteins in the small intestine from spoiling.
The malic acid content of apples prevents liver disorders and promotes better digestion, plus the alkaline elements increase the flow of saliva, for carbohydrate digestion.
Red apples contain anthocyanins which are powerful antioxidants, and in addition, all apples contain flavonoids such as catechins and quercetin which increase the antioxidant qualities of the fruit. One study showed a decrease in mental deterioration due to the flavonoids and another study stated flavonoids protect against the effects of tobacco carcinogens in cases of bladder cancer.
Apples, the richest fruit source of the flavonoid quercetin, were found to protect against lung cancer and reduce the risk of thrombiotic strokes. The bioavailability of quercetin in apples is amongst the best, and even a day after eating an apple, the level of quercetin in the blood was still considered effective. A National Cancer Institute report stated that quercetin helps to prevent the growth of prostate cancer cells.
Research has shown that the phytochemicals in the apple skin restrict the growth of colon cancer cells by 43%; however, as the average consumption of apples is one apple every five days, don’t expect great results unless you eat an apple a day! Other apple research discovered benefits such as: reduced type 2 diabetes, reduced incidence of asthma and reduction of cholesterol with apples and apple juice, due to the supply of phytonutrients.
A study at the University of California showed that having two apples a day, or apple juice, reduced the oxidation of cholesterol and the build-up of arterial plaque. The risk from pulmonary disease in smokers was also reduced by half.
Apples also provide potassium (110mg), vitamin A (90mg) and trace amounts of B1, B2 and B3, plus biotin, folate, vitamin C and vitamin E (0.71mg).
The apple is the ‘queen of hearts’ and if you have an apple a day, who knows what else may stay away! Keep red and golden delicious apples in the fridge for a cool, crisp crunch and try an apple and pineapple juice soon.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 365 kcal. per 100 grams |
| INDEX: 56 | Calories from: Carb: 300 Protein: 26 Fat: 39 |
APRICOTS – Prunus armeniaca
Apricots provide an excellent supply of carotene (2985 IU) with the majority in the form of beta carotene (1696mcg), beta cryptoxanthin (161mcg) and lutein and zeaxanthin (138mcg). Fresh and dried apricots are of great benefit for the respiratory system. Beta carotene protects the lungs and respiratory system from infections. Beta carotene is also vital for healing damaged skin and it promotes skin cell life by its antioxidant effect on free radicals. The potassium content of fresh apricots is very good at 400mg. Dried apricots supply 1510mg. The combination of potassium and carotene makes apricots a healing food. Potassium repairs muscles, improves blood circulation and blood condition. Apricots are waiting to be appreciated.
The good supply of silicon promotes skin rejuvenation plus it cleanses the blood. Apricots are ideal for the blood, skin and eyes. The supply of lutein and zeaxanthin, plus silicon protects against lens deterioration and potassium promotes nerve transmission to the brain and retards the process of ageing.
Apricots supply copper (0.4mg) and they are a good source of the trace mineral molybdenum, required for elimination of body waste.
Apricots provide antioxidant power from the very good supply of flavonoids. There are two main types of dried apricots: sun dried and sulphur dried. Sulphur-dried apricots are treated with sulphur dioxide and may be a problem for asthmatics. Sun-dried apricots provide the maximum nutritional value and they are a safe food for children, ideal as a teething aid and energy source.
| GLYCEMIC | CALORIES – total: 160 kcal. per 100 grams |
| INDEX: 0 | Calories from: Carb: 31 Protein: 7 Fat: 123 |
AVOCADO – Persea americana
The avocado is fruit from a tree that belongs to the Laurel family (Lauraceae), the Persea Americana. The Aztecs originally cultivated the avocado. Now there are numerous varieties throughout the world. The Hass and Fuerte are common varieties, plus the Gwen, Bacon, Pinkerton, Zutano and Reed.
Avocados provide a small amount of the essential fatty acid, omega-3. The fact that avocado is eaten raw promotes maximum benefits. About 77% of the avocado is in the form of lipids: 70% are monounsaturated with 12% polyunsaturated and 15% saturated. The rich oleic acid content is beneficial for reduction of blood cholesterol, plus avocados contain lecithin that further reduces blood cholesterol levels. For more information on avocado oil, refer section entitled as Avocado Oil .
The avocado is a good source of potassium (485–600mg), a heat-sensitive nutrient vital for the heart muscles. The very good supply of chlorine (645mg) and sulphur (505mg), assists digestion of the fats, plus they promote body cleansing. Avocados are a safe food for diabetics, with a zero glycemic index, plus the supply of potassium is very beneficial. The good supply of folate (58mcg) helps prevent cardiovascular disease. The avocado is nourishing to the nervous system with magnesium (29–45mg) plus phosphorus (52mg). The avocado contains no cholesterol and it is not a fattening food, as the monounsaturated fats are easily used by the body for energy. Few foods can spread so many amazing benefits as the outstanding avocado. Treat your body to an avocado dip today or on the next picnic!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 89 kcal. per 100 grams |
| INDEX: 55 | Calories from: Carb: 83 Protein: 4 Fat: 3 |
BANANA – Musaceae
Bananas are big in carbohydrate value with a low 89 calorie value and only 0.3g of fat per 100g; therefore, you can eat them all day long and never put on weight. Due to the fact that bananas are mainly eaten raw, the full value of the potassium content (370mg, or 467mg in the average banana) is available and that is of great benefit for the muscular system and the heart muscles, plus the skeletal system. Potassium-rich foods counteract the problems with excess intake of common salt, such as the loss of calcium from the bones. Bananas are rich in potassium and low in organic sodium (1mg) which promotes an alkaline condition in the blood, essential for healing and proper calcium metabolism.
Bananas contain serotonin and norepinephrine and these natural hormones can help to reduce depression.
If you are an active person, the banana will easily support your energy requirements and keep your body flexible and running smoothly. For children, the banana smoothie is a great supplier of nutrients with natural sweetness and protein. Get your share of the banana benefits at morning tea time before the chip cravings begin. The banana will help your body bend into shape, just like the monkeys do. Bananas have a moderate glycemic index.
Bananas benefit the digestive system due to their pectin content, plus they supply iron (0.7mg), chlorine (270mg), sulphur (120mg) and bromine (0.54mg), all essential for the glandular and blood system. You have to hand it to bananas, they really give the sweetest energy. A cavendish banana with a dash of green near the stem is best for digestion. Lady finger bananas need to be fully ripe for the best taste and texture.
If you have a digestive problem or lack energy and can’t put your finger on the problem, ask yourself, ‘Have I had a banana recently?’ The cavendish and lady finger bananas are ready, set, go, to supply a big bunch of benefits.
| GLYCEMIC | CALORIES – total: 56 kcal. per 100 grams |
| INDEX: < 65 | Calories from: Carb: 52 Protein: 3 Fat: 1 |
BERRIES – Rubus ulmifolius, Rubus loganobaccus
Berries of the Rubus family include: blackberry, boysenberry, dewberry, cloudberry, loganberry, raspberry and wineberry. The loganberry and raspberry are the most popular commercially grown Rubus berries. Red berries contain phytochemicals: lycopene and anthocyanins. Lycopene is a very potent antioxidant, plus it helps protect against skin damage from sunlight.
The blue, purple and black berries contain antioxidants such as anthocyanins and phenolics. In a list of the top antioxidant foods, measured as the oxygen radical absorbance capacity (ORAC) as units per 100g, blackberries measured 2036; raspberries: 1220; and blueberries: 2400—far more than any vegetable. For example, spinach is the highest common vegetable at 1260, or broccoli at 890. Berries are a potent source of valuable antioxidant benefits. They reduce the risk of various types of cancer, improve the health of the circulatory system and reduce the problems of excess cholesterol. Buy or grow the beautiful big berry benefits. Refer to section entitled as Strawberries for the strawberry benefits. Try berries and ice cream for a cool and fabulous party dessert!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 56 kcal. per 100 grams |
| INDEX: < 65 | Calories from: Carb: 52 Protein: 3 Fat: 1 |
BLUEBERRIES – Vaccinium corymbosum
Blueberries, bilberry and cranberry belong to the family Vaccinium. These berries contain a remarkable supply of antioxidants, more specifically phytonutrients or anthocyanins. These are in the blue-red pigment of the fruit. They promote a reduction of free radicals that can damage cell structure causing conditions such as heart disease, glaucoma and cataracts.
Blueberries protect the brain from oxidative stress and may retard the onset of such conditions as dementia. Another antioxidant in blueberries is ellagic acid, which has the ability to inhibit the formation of cancer; in combination with the good supply of vitamin C, blueberries really have true blue value. The bilberry is a great food for the eyes: it is usually taken as a concentrated extract and may benefit in cases of glaucoma, cataracts and diabetes. Cranberries provide antibiotic qualities against E. coli, combat urinary infections and protect against plaque and tooth decay. Try blueberry jam with pancakes and cream for a simple and nourishing breakfast or brunch. Three cheers for the beaut berry benefits!
| GLYCEMIC | CALORIES – total: 56 kcal. per 100 grams |
| INDEX: <65 | Calories from: Carb: 52 Protein: 3 Fat: 1 |
CANTALOUPE – Cucumis melo
Cantaloupe or rockmelon belong to the same family as pumpkin, cucumber and marrows, the Cucurbitaceae. Cantaloupe are a very good source of vitamin A (3382 IU) nearly all in the form of beta carotene (2020mcg). This is a vital nutrient for the optic system and in particular for protection from cataracts. In combination with the good supply of vitamin C (37mg) the cantaloupe, or Charentais, as called in France, provides antioxidant power that has the potential to activate white blood cells against infections and bad bacteria. A fully ripened cantaloupe provides a very sweet meal, ideal as a breakfast entrée on a hot summer’s day. The potassium content of 267mg is fully available as the fruit is eaten raw. Potassium promotes muscle power and healthy heart function. The supply of the trace mineral bromine is excellent and this is vital for the glandular system; in particular, prior to and during menopause. A decrease in bromine levels occurs with age and the bromine levels in the pituitary gland need to be replenished in order to avoid emotional disorders, depression and premenstrual tension. Also, during the ‘mid-life crisis’, a regular dose of bromine may offset emotional depression in males. Bromine is present in the bloodstream and body tissues; it is vital for the coordination of numerous glands. Bromine is not considered an essential mineral, but its benefits are, so keep your emotional life ‘rock solid’ with a regular supply of rockmelon, the food for a peaceful balanced life! Cantaloupes also provides folate (21mcg), ideal for those people who don’t like their greens. Cantaloupes are best eaten alone, before a main meal, otherwise they can ferment in the stomach. Melons require hardly any digestion so give them the ‘right of way’ in the busy traffic of your complex digestive system. Cantaloupes are the ideal food for the elderly, as they are very easy to chew and provide an abundance of life-promoting ‘happy health’ benefits. Choose a fully ripened fruit for complete flavour. Roll out the rockmelon and feel on top of the world at the start of a day.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 63 kcal. per 100 grams |
| INDEX: 22 | Calories from: Carb: 58 Protein: 4 Fat: 2 |
CHERRIES – Prunus cerasus
Cherries provide a very low glycemic index, making them an ideal fruit for diabetics and those hyperactive children. Not only are they much better than lollies, they’re also the ‘lolly look alike’ of fruits! Cherries are packed with painkilling power due to their supply of anthocyanins, in the natural pigments. A quantity of 20 cherries supplies 25mg anthocyanins per 100g. Anthocyanins are as effective as aspirin or ibuprofen in cases of headache, gout or arthritis, as they retard the enzymes that cause tissue inflammation. Cherries contain the flavonoids isoqueritrin and queritrin plus the plant phenolic ellagic acid, a potent anti-carcinogenic and anti-mutagenic compound. In addition, cherries are packed with perillyl alcohol, which stunts the growth of cancer cells and then flushes them out of the body. Cherries provide significant amounts of melatonin, also produced by the pineal gland to promote sleep. Cherries are a blood builder, plus they supply vitamin A (213 IU) and potassium (220mg). If you think cherries are expensive, the trees take years to grow and the fruit is hand picked, plus they have a very short summer season. As they say, ‘You get what you pay for.’ Have a good night’s sleep, reduce pain and cherish the cheerful cherry benefits!
| GLYCEMIC | CALORIES – total: 63 kcal. per 100 grams |
| INDEX: 50 | Calories from: Carb: 55 Protein: 5 Fat: 3 |
CURRANTS – Ribes nigrum
Currants are available as red, black or white. Blackcurrants are the most common and they provide the maximum vitamin C content with 155–215mg. White and red currants provide 41–81mg, dried currants provide only 3mg per 100g. The recommended dietary intake of vitamin C for adults is approx.30–40mg per day and during pregnancy 60mg are required. Blackcurrants are the third best food source of natural vitamin C and the benefits for the immune system and other body systems are numerous. (Refer to the section entitled as Vitamin C for details.) Vitamin C is required every day. It is an antioxidant and it protects tissues from free radical damage. Vitamin C promotes fat metabolism and is vital for the eyes, teeth and bones. A handful of blackcurrants will provide an incredible boost to your immune system. Blackcurrant syrup can be a good provider of the vitamin C benefits and possibly the other benefits below, but check the label for additives.
Blackcurrants provide exceptional antioxidant activity: they supply nearly double the value of blueberries in anthocyanin content and polyphenols, with the colour to match the power. The anthocyanin power of currants, especially blackcurrants, will destroy free radicals and protect the immune system. Anthocyanins are very effective in locating free radicals and destroying their functions. Anthocyanins also reduce the risk of cholesterol particles attaching to arterial walls, something that can eventually lead to high blood pressure and strokes. For smokers, blackcurrants or blackcurrant syrup is very beneficial. Blackcurrants are also an excellent source of flavonoids, they supply a fair amount of iron (2.3mg), calcium (87mg – dried) and vitamin A (230 IU), carotene power and potassium (322mg). Dried blackcurrants are a great sweet. Blackcurrants are pure antioxidant power: count on it, ready when you are, coming ready or not, to rid the body of free radicals!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 282 kcal. per 100 grams |
| INDEX: 103 | Calories from: Carb: 270 Protein: 8 Fat: 3 |
DATES – Phoenix dactylifera
Fresh and dried dates are a compact energy food with 75% carbohydrate content and 8g of fibre—that’s bulky. If you lack energy and need a quick snack, dates are ready any time to boost your whole body. The muscular system will be given 650–730mg of potassium per 100g, to improve blood circulation, prevent hardening of the arteries and assist body healing. Combined with the iron content of 1mg, both minerals help to utilise oxygen and normalise heart muscle action.
Dates are also a fair source of magnesium (43mg), calcium (39mg) and phosphorus (62mg), all essential for bone strength, healthy nerves and brain function. Dates provide complete protein in small amounts (2g). There is no doubt that you could survive in the wilderness with fresh dates for a long time, as they provide energy and a wide variety of nutrients.
The very high glycemic index of dates needs to be considered. They can be beneficial in cases of low blood sugar, or for ‘instant energy’ after a physical or mental workout. approx.90% of all glucose or blood sugar is required for efficient brain functioning. However, for diabetics, dates are best avoided. Ideally, dip dates into tahini for a lower glycemic index and a magnificent snack. Dates are known to strengthen the muscles of the uterus during pregnancy and they are an ideal snack during lactation, as they alleviate depression. Dates also supply copper (0.29mg) and manganese (0.30mg). Dates provide 2.8% total mineral content, nearly top of the list of all foods. Dates are usually obtained as sun dried, but fresh dates are best by a mile!
Dates are a great food for hitch hikers, bush walkers and were given to warriors to stimulate their muscles, due to the enormous supply of potassium. Try a date slice once in a while and pick up a few fresh dates, next break. Dates are the super sweet!
| GLYCEMIC | CALORIES – total: 249 kcal. per 100 grams |
| INDEX: 61 | Calories from: Carb: 230 Protein: 11 Fat: 8 |
FIGS – Ficus carica
Figs provide more minerals than dates, with a far lower GI index. Figs are the best fruit source of calcium (162mg; fresh figs 35mg). For a totally huge calcium treat, dip figs into tahini. Figs also provide an abundance of potassium (680mg) and this improves calcium balance; especially for people whose diet includes added salt, extra potassium is required.
A small serve of figs supplies nearly half the essential dietary fibre. Research has shown that high fibre foods reduce the appetite and may assist weight loss. Figs can be combined in cookies and they make an ideal mid morning snack with a cup of tea, especially for the busy houseperson.
Figs supply a good amount of organic iron (2.2mg) plus manganese (0.38mg) and copper (0.30mg): a great combination for blood building and for protection against fatigue, especially with the great supply of carbohydrates. Figs also supply magnesium (58mg), phosphorus (67mg) and silicon (240mg). If you’re feeling teary or weary, call figs to the rescue. Potassium provides muscle power to overcome the obstacles of a messy house, and chlorine (100mg) and sulphur (270mg) will ensure that your inner house is also cleansed! Fresh figs are a most delightful fruit. Forget fatigue with figs!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 39 kcal. per 100 grams |
| INDEX: 25 | Calories from: Carb: 36 Protein: 2 Fat: 1 |
GRAPEFRUIT – Citrus paradisi
Grapefruit are the largest citrus fruit, with white, pink or ruby flesh to choose from. Their bitterness is due to liminoid, a phytochemical. You should also avoid unripe grapefruit. To dull the bitter taste, add honey on top or mix with strawberry juice. Liminoids promote the formation of a detoxifying enzyme, glutathione-Stransferase, that inhibits tumour formation, especially in cases of oral, pancreatic, colon or stomach cancer. Grapefruit also contains lycopene which provides similar anti-tumour and antioxidant activity to fight against atherosclerosis, cataracts, arthritis and other diseases caused by oxidative stress. Lycopene provides the colour pigment of fruits. Grapefruit also contain salicylic acid, which dissolves inorganic calcium, a cause of arthritis. Grapefruit reduces body acidity and protects against kidney stone development. Grapefruit provide vitamin C (38mg), and their biotin content (3mcg) promotes fat reduction in combination with a low calorie count and their supply of vitamin B5 (0.28mg). Get used to the grapefruit to reduce body weight, acidity and to protect against tumours. Grapefruit are a great fruit!
| GLYCEMIC | CALORIES – total: 20kcal. per 100 grams |
| INDEX: 46 | Calories from: Carb: 37 Protein: 4 Fat: 1 |
GRAPES – Vitis rotundifolia, V. labrusca, V. vinifera
Grapes are one of the most cultivated fruits, mainly for the wine industry, with numerous varieties that rarely reach the local fruit store. Keep a look out for the blue, red, green and yellow grapes and take a bunch home.
The benefits from fresh grapes are for the blood system. If you need a natural blood transfusion, eat a bunch of grapes a day, for a week, or make a fresh grape juice daily and avoid all the pips. The manganese content (0.8mg) from one cup of grapes supplies 20% of the daily requirement. Imagine if you ate a bunch of grapes! Manganese is vital for red blood cell development and a good memory and is required a lot during lactation. Grapes supply tartaric acid which stimulates the intestines. Red, blue and purple grapes contain saponin; a glucose-based compound, it helps lower cholesterol by reducing oxidation and it also reduces inflammation. Plus grapes contain the antioxidant quercetin (refer to apples in section entitled as Apples).
Grapes also contain a natural antibiotic in their skin, trans-resveratrol, which fights prostate and lung cancer. It inhibits carcinogens from binding to cell receptors and it can stop the spread of cancer. In addition, it may also promote longevity and decrease the risk of heart disease. Grape skin also contains phenolic compounds; these inhibit enzymes that cause blood vessels to constrict and reduce the supply of oxygen to the heart. Grapes increase the level of nitric oxide produced by the body to protect against blood clot formation in arteries as well as increase vitamin E levels in the blood. Nitric oxide is an antioxidant with the power to reduce oxidation of blood plasma and cholesterol. Grapes are in season for a few months, so hoe into them for great blood building and protective qualities for the immune system. Make fresh grape juice regularly, and when out of season, try good quality grape juice: it provides most of the benefits and a ‘glass of red before bed’ will provide a good night’s sleep as well as the natural antibiotic qualities. Grapes are great, mate!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 20 kcal. per 100 grams |
| INDEX: <50 | Calories from: Carb: 37 Protein: 4 Fat: 1 |
GUAVA – Psidium guajava
The green and strawberry guava has been named a gold medallist in one survey that measured four nutrients—vitamin C, carotenoids, folate, potassium—plus fibre. The guava heads the list with a score of over 400, far greater than any other fruit. Watermelon comes second with less than half the value of guava.
There is no doubt that the vitamin C content of fresh guavas is excellent, with over 200mg per 100g, approx.four times that of oranges. The guava is the richest natural vitamin C food apart from the very hot red peppers—and how many of those can you eat in one day! If you are a smoker, you need to replenish the vitamin C every few hours, as each cigarette takes about 30mg of vitamin C out of the body. A box full of guavas every week might be the best advice till you quit. The contraceptive pill and antibiotics also deplete vitamin C. If you look at the computer screen, television or video, then extra vitamin C will be required just to prevent eyestrain. The lens of the eye is dependant on a regular supply of vitamin C, and that means at least twice daily. For smokers the need increases with every puff.
Keep your eyes open for guava season and treat your life to the most abundant supply of vitamin C that nature can provide.
Vitamin C is the anti-stress vitamin, mainly because it is stored and required by the adrenal glands in case of emergencies, a shock, unexpected noises or bad news. The adrenal glands produce a hormone, adrenaline, for digestion, glucose production, heart rate, the nervous system and conditions of stress, fear and excitement. Don’t miss out on all the excitement.
Guava also provide a fair amount of vitamin A (625 IU), nearly all in the form of lutein and zeaxanthin (5000 mcg), vital for protection from ultraviolet radiation, especially in the eyes.
Even one guava a day can give your eyes great protection, especially for the over fifties who view the computer or wide screen TV for hours. Guava is the tropical fruit to set your sights on!
| GLYCEMIC | CALORIES – total: 61 kcal. per 100 grams |
| INDEX: 52 | Calories from: Carb: 54 Protein: 3 Fat: 4 |
KIWIFRUIT – Actinidia chinensis
Kiwifruit are best recognised for their decorative appearance on desserts such as the pavlova. The kiwifruit is a fair source of vitamin A (175 IU) in combination with its excellent supply of vitamin C (75–97mg), which is more than oranges. The kiwifruit is a great alternative for people who dislike citrus fruits. One kiwifruit can provide twice the basic daily vitamin C requirement for adults. Let the kiwifruit balance and protect your immune system.
Kiwifruit also provide the trace mineral copper (0.16mg), a fair iron content (0.41mg) plus a good supply of potassium (330mg) and a small supply of calcium (26mg). Kiwifruit contain phytonutrients that protect the development of new cells from oxidation in addition to the action of vitamin C. For children, kiwifruit have proved beneficial in cases of respiratory problems such as night-coughing and wheezing. Try kiwifruit in the next tropical fruit salad, or try an apple and kiwifruit juice combination. The gooseberry or kiwifruit, when taken regularly, can be an ideal natural way to help relieve a child’s cough!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 29 kcal. per 100 grams |
| INDEX: < 20 | Calories from: Carb: 23 Protein: 4 Fat: 3 |
LEMONS & LIMES – Citrus limon, C. aurantifolia
Both lemons and limes are full of citric acid, approx.6% and one benefit is that citric acid preserves vitamin C activity. Many people reach for a lemon or lime when they have a cold, sore throat or congestion, and many cold tablets use lemon or lime extracts, but without doubt the freshly squeezed lemon will provide the maximum benefits. Citric acid does relieve congestion but in addition the sulphur content (125mg) makes all the difference, as it dissolves mucus in the respiratory system, cleanses the body of toxins and has an antiseptic and cleansing effect for the digestive system.
The vitamin C content (50–75mg) is a great bonus during times of fever, in combination with sulphur.
Lemons and limes provide an alkaline balance to the stomach, as potassium carbonate in the lemons and limes forms to neutralise stomach acids. In places where cholera, typhoid and diptheria are prevalent, lemons and limes, taken daily, have proved beneficial in preventing the contraction of these conditions. Lemons are also preventative to some forms of cancer, due to their powerful detoxifying and antioxidant abilities. Lemons and limes reduce uric acid in conditions such as gout, rheumatism and gall stones. Lemon or lime juice can destroy over 90% of bacteria in seafood within 15 minutes. If you need a quick, cheap detox, squeeze a lemon or lime, just add water and be on the way to recovery—a bitter price for better healing.
| GLYCEMIC | CALORIES – total: 65 kcal. per 100 grams |
| INDEX: 55 | Calories from: Carb: 61 Protein: 2 Fat: 2 |
MANG0 – Mangifera indica
Mangoes are the golden tropical treat and most people need no convincing to eat a fresh ripe mango. The benefits are really worth discovering and the most obvious is the rich vitamin A, beta carotene content (445mcg).
One large mango will provide the total vitamin A required for one day per average adult. Vitamin A can be stored by the body, in the liver, however the body will utilise vitamin A, especially during times of infection and viruses. Pregnancy, lactation and the ‘pill’ also deplete the reserves of vitamin A. Mango is a good source of the mineral chlorine, which is vital for normal blood pressure, purifying the blood, body cleansing and assisting in the digestion of protein foods. Slices of mango make an ideal pre-dinner aperitif or breakfast starter, or the most delicious fresh juice combination with orange, strawberry and pineapple. The mango provides a rich flavour for any meal or dessert: try mango sauce on baked fish, or fresh mango with ice cream—it’s a dream dish.
Mango also provides fair amounts of vitamin C (28–35mg), potassium (156mg), magnesium (9–18mg), and a very low fat content with only 0.2g per 100g and a low 65 calories. Your skin system will treasure the balance of nutrients in the mango. Keep some pocket money aside and make your next skin treatment appointment with the mango. The beta carotene content of mango, plus the vitamin C and chlorine content will all provide a cleansing and antioxidant effect on the blood system. Beta carotene is required for growth, strong bones and teeth, healthy skin, hair and for the eyes. Mango is magnificent in flavour and it is the ideal fruit for any celebration.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 30 kcal. per 100 grams |
| INDEX: 72 | Calories from: Carb: 27 Protein: 2 Fat: 1 |
MELONS – Cucumis melo
Melons are the biggest fruit and the variety is enormous, including numerous local melons with their own name, such as the Tyndale-tiger or the cassaba, canary, cranshaw, galia, honeydew, musk melon, ogen, Persian, prince, Santa Claus and the cantaloupe and watermelon. One of the main features of melons is the alkaline balance they provide in the diet. Most foods are acid forming but ideally 75% of the diet needs to be based on alkaline foods. Melons are here to rescue the body from a state of acidity, as the body cannot heal properly if the blood is always in an acid condition. Melons are approx.90% natural mineral water. Relax with a big slice of melon and balance your body with alkaline benefits. Melons need no digestion in the stomach so if they are eaten after a meal the problems of flatulence and intestinal aches can easily develop. There is no point in eating melon if it ferments in the digestive system and destroys the valuable supply of nutrients. Eat melons before other foods.
Melons are an excellent source of the trace mineral bromine which is most valuable for the health of the glandular system. Bromine is one of the ‘unknown’ minerals, generally speaking; however, it is required constantly in the bloodstream and is controlled by the pituitary gland, the master gland. Bromine is vital for regulating emotions. It is required especially as we get older and in particular during menopause for women. Let the melon balance your emotions and also protect against those male mid-life crisis situations. Melons provide a very low calorie value, ideal for anyone who likes to eat big but not put on weight. Try a melon fast once a week during summer and notice the new life that melons provide from the enzymes. Cooked foods provide no enzymes; melons are full of enzymes and a fair source of vitamin C, potassium and vitamin A.
Melons provide a mighty spark to a dull diet.
| GLYCEMIC | CALORIES – total: 44 kcal. per 100 grams |
| INDEX: 54 | Calories from: Carb: 38 Protein: 4 Fat: 3 |
NECTARINE – Prunus persica
The nectarine is like a cousin to the peach; in fact, there is only one genetic difference—the gene that gives peaches their ‘velvety’ outer skin texture. Generally the nectarine has the same nutritional value as the peach. The potassium content of the nectarine is 200mg; the peach supplies 190mg. The benefits of potassium are for general body healing, movement of oxygen into the brain, regulating the body’s water balance and the elimination of blood impurities via the kidneys. Potassium is an alkaline mineral and often destroyed by heat and cooking, plus excess salt depletes potassium from the body. Both alcohol and caffeine deplete potassium reserves, so it is easy to see that the average diet may need more fresh potassium foods. The nectarine is a delightful choice. Nectarines are a real bonus for the respiratory system with 332 IU vitamin A, in the form of beta cryptoxanthin (67mcg) and beta carotene (162mcg). The supply of lutein and zeaxanthin (130mcg) is most important for the health of the optic system, especially the retina and lens.
Slip a nectarine into your next fruit salad. Nectarines are ready to help your twin kidneys keep clean. They also make a delightful snack with almonds.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 115 kcal. per 100 grams |
| INDEX: <5 | Calories from: Carb: 23 Protein: 3 Fat: 89 |
OLIVES – Olea europaea
Black and green olives both supply approx.80% fat content with the majority of oil being monounsaturated (9g), polyunsaturated (1g) and saturated (1g). Refer to section Lipids Introduction for details on olive oil.
Olives straight from the tree are very bitter as they contain oleuropein, mainly contained in the olive skin. To remove this compound, olives need to be processed, otherwise they are inedible. Green olives are picked as an unripened fruit, black olives are usually fully ripened on the olive tree and then shaken off the tree, often collected on large sheets. There are four main processes for olive preparation and they all take many months of soaking, plus with the water cured olives, numerous stages of rinsing.
Most olives are processed in a brine or salt solution for one to six months, the same time as with oil cured olives. Green olives are soaked in a solution of lye, thoroughly washed and then placed in brine. Black olives go straight into the brine, which promotes lactic acid fermentation, and they are later treated with lye to remove the oleuropein.
Olives are the most processed fruit and the high sodium content 800–2000mg can be a problem, especially for people with heart problems or circulatory problems. Olives supply some calcium (60mg), potassium (55mg), iron (1.6mg), vitamin A (400 IU), plus trace amounts of other minerals. Olives are an ideal addition to pizza, while any time you need a salt flavour for a salad or meal, a few olives is all it takes. No need for the salt shaker. Enjoy your olives once in a while and use olive oil regularly with salads.
| GLYCEMIC | CALORIES – total: 39 kcal. per 100 grams |
| INDEX: 58 | Calories from: Carb: 36 Protein: 2 Fat: 1 |
PAPAYA – Carica papaya
Papaya are an incredible fruit and one of the best all round healing foods. This golden fruit contains numerous active enzymes that are most valuable for the digestive system. In particular, the enzyme papain is beneficial as a protein digestive aid, and if you have a weak stomach, the ripe golden papaya will be the easiest food to digest. Papaya is an almost unique food source of two enzymes: carpain, which is beneficial for the heart; and also fibrin, for the process of blood clotting. Papain and the enzyme chymopapain are both of great benefit for the healing of burns and for the reduction of inflammations. Papaya also supply vitamin E (1mg) and an excellent vitamin C content of 62mg plus a fair amount of vitamin A (1095 IU), in the form of beta cryptoxanthin (761mcg), beta carotene (276mcg) and lutein and zeaxanthin (75mcg). As lutein is heat sensitive, the papaya provides the full benefit. The optic system is well rewarded with the excellent vitamin C plus lutein and zeaxanthin content. If you need to prevent eye deterioration, papaya is pleased to participate. The high beta cryptoxanthin content may help the healing of colon cancer and lung cancer. Papaya is the perfect food for the elderly and young children as it is very easy to digest, no chewing required, and it provides a wealth of healing and digestive benefits. Papaya and its skin can be used directly over wounds for healing, or try papaya gel/ointment any time the skin is damaged. If you need healing, don’t forget papaya power. Papaya has proven healing benefits so if it’s sore, ask for help from the paw paw!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 47 kcal. per 100 grams |
| INDEX: 44 | Calories from: Carb: 43 Protein: 3 Fat: 1 |
ORANGES – Citrus sinensis
Oranges are the most convenient form of fruit drink available today. Slice an orange in half and you have an instant nature drink for two. The benefits of freshly squeezed orange juice are far above that of the commercially prepared substitutes. Most commercial orange juice is water added to orange concentrate, so why pay extra for that and all those artificial preservatives, sugars, colourings and fancy packages. Have a freshly squeezed juice and obtain all the benefits. Even the 100% juice may contain added water and 5% sugar, according to the ‘production rules’, without stating such on the container.
The vitamin C content (53mg) of fresh oranges is the most commonly understood nutritional fact for the general public, but does it survive the processing and time lapse between drinks? Not really. In addition, vitamin P is also abundant in fresh oranges, but in very limited amounts from orange juice. In fact, there’s only approx.10% of the vitamin P value in unstrained juice compared to a whole orange. Vitamin P is located in the white pith of citrus fruits and capsicum; it is essential for strong blood capillaries, protection from varicose veins and is vital for the efficient functioning of vitamin C. Now it becomes clear why processed juices are not ideal to rely on for daily vitamin C. Buy in season oranges next time they are available and make a freshly squeezed orange juice daily. Ideally, organic or home grown oranges are superior in flavour as they do not contain an artificial dye, citrus red number 2, that is injected into some commercial oranges to obtain a uniform ‘orange colour’. Try a natural drink. A fresh organic orange juice is full of natural life.
Oranges are one of the best fruit source of the main mineral calcium (40mg), that in combination with the mineral phosphorus (20mg) is beneficial for protection from infections and viruses. Orange juice is beneficial for the maintenance of healthy skin and hair, as vitamin P and C work together to produce collagen, the substance that joins skin tissues.
Oranges supply magnesium (10mg) and this gives oranges their revitalising power, in addition to the citric acid, vitamin C and enzymes. A glass of freshly made orange juice is the quick way to start the day. If you smoke, drink alcohol and tend to be nervous, orange juice will provide good natural balance, plus you will need extra vitamin C daily to counteract their negative effects.
Oranges provide a good source of phytonutrients and one in particular, unique to oranges, is hesperidin. In animal studies, it has proved effective in lowering blood cholesterol and blood pressure, plus it provides anti-inflammatory power. Once again, it is located in the white pith or pulp of the whole orange. The fibre content of one whole orange provides 10–15% of the daily dietary requirement and helps to reduce cholesterol and protect against colon cancer, as fibre attaches to cancer-causing elements in the digestive system.
The mandarin is often the ‘forgotten fruit’ in most health and nutrition books, but it really provides a delicious and unique flavour with a great supply of vitamin P and all the benefits of the orange. The mandarin makes a delightful juice when combined with strawberries. Give the mandarin a quick peel next time it’s in season. Oranges and mandarins are handy takeaway treasures of precious phytonutrients and antioxidants.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 39 kcal. per 100 grams |
| INDEX: 42 | Calories from: Carb: 34 Protein: 3 Fat: 2 |
PEACHES – Prunus persica
Peaches are a most delicate and delicious fruit and a valuable source of vitamin A (300–500 IU) with beta carotene (162mcg), beta cryptoxanthin (67mcg) and lutein and zeaxanthin (91mcg). Fresh peaches are an excellent food for healthy skin due partly to the carotene content but mainly due to the good source of the mineral sulphur, one of the most important cleansing minerals. Sulphur foods prevent infection, such as acne, and they improve the complexion by cleansing the body of acid poisons and by cleansing the blood.
Peaches contain antioxidants such as polyphenols, flavonols, procyanidins and hydrocinnamic acid. Peaches provide an alkaline balance to the blood and assist the cleansing of the kidneys and bladder. The triple combination of carotene, sulphur and polyphenols in peaches is ideal for prevention from infections such as bronchitis and gastritis. The potassium content (190–210mg) is fair and helps remove blood impurities via the kidneys. Peaches supply hardly any vitamin C (7mg) and a small source of vitamin E (1.2 IU) and this gives the peach the ability to be a skin rejuvenating food, in combination with the nutrients already mentioned. Peaches supply more vitamin E than cashews, macadamias or coconuts, and for the maximum vitamin E snack treat, try a handful of almonds with a fresh ripe peach. It’s out of this world in both flavour and vitamin E content, as almonds are a big ‘E’ food (50 IU).
Try a fruit salad with peaches, nectarines, strawberries and mango. Fresh peaches in season are worth their weight in flavour, plus you receive a bonus of a rejuvenated skin complexion. Reach for a peach as a real treat!
| GLYCEMIC | CALORIES – total: 58 kcal. per 100 grams |
| INDEX: 38 | Calories from: Carb: 56 Protein: 1 Fat: 1 |
PEARS – Pyrus communis
There are over 50 varieties of common pears throughout the world with the colour of green, yellow or brown as the basic difference. The Williams, Bartlett, Packham, Josephine, Thompson and Bosc pears are well known.
Raw pears, in particular, provide a very good fibre content: one pear supplies 20% daily fibre. This abundance of fruit fibre is delicate on the digestive system compared to the common use of wheat bran. The fibre in pears can bind with toxins in the colon and reduce their effectiveness, thereby helping to protect against colon cancer. In addition, pears supply a fair amount of the trace mineral copper (0.12mg). Copper has proved to be deficient in people with colon cancer so its combination with the good fibre content in pears gives this fruit the tag of being a top preventative food for people prone to colon cancer. A low copper intake can increase free radical production within the colon. Pears are a very simple food to digest, especially a nice ripe pear. Steamed pears are ideal for babies, children and the elderly. Pears supply potassium (120mg), iron (0.25mg) and a good amount of silicon, also vital for protection from cancerous tissue development and body cleansing. The folate (7.5mg) also helps, in combination with fibre, to protect from gastrointestinal disorders, constipation and diarrhoea. If you have problems ‘down below’ reach for a pear and keep the bad bugs at bay. Pears are waiting to attack the enemy!
Pears combine well with apples and provide fabulous full fibre benefits!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 48 kcal. per 100 grams |
| INDEX: 66 | Calories from: Carb: 45 Protein: 2 Fat: 1 |
PINEAPPLE – Ananas comosus
Pineapples are a versatile fruit for numerous recipes. One of the main health benefits is for the respiratory system, due to the good supply of both chlorine and sulphur, both cleansing minerals and best obtained from fresh foods, as they are both heat sensitive minerals. Sulphur protects against accumulations of mucus in the respiratory system and digestive system. Chlorine (30–46mg) reduces congestion and bronchial problems. Both these minerals are available from freshly made pineapple juice and they provide relief from bronchitis and even tuberculosis; the pineapple is tops in natural healing power. Fresh pineapple will cleanse the respiratory system when taken regularly—fresh juices are best. The fair vitamin A content (56 IU) protects against respiratory infections and the fair vitamin C content (36mg) also protects against infections. The pineapple is a great choice when the common cough is busy in the office or workplace. Pineapples are the best fruit source of the mineral manganese (1.7mg), often termed the ‘memory mineral’ as it helps nourish the nervous system and brain. The manganese content is most valuable for mothers during times of lactation as it stimulates gland secretions that promote the development of mother’s milk. Freshly made pineapple juice is one of the best drinks for women, especially those with menstruation problems. Manganese is destroyed by processing; however, wheat germ and bran are also excellent sources.
Pineapples are a natural blood thinner and this can prevent the development of blood clots, but they must be restricted for people with liver or kidney disease or haemophilia. Pineapple juice is the ideal drink to have before and during a long airflight, to avoid blood clots. Pineapples are a unique provider of bromelain, an enzyme that promotes protein digestion. The natural anti-inflammatory properties of bromelain are just as important, however, especially for conditions such as gout and rheumatoid arthritis.
Pineapple will balance your blood acid–alkaline levels due to the great supply of bromelain, and it will also promote hormone production, particularly for the pancreas which produces amylase to process uncooked starch, lipase to convert fats and trypsin for protein conversion. To obtain the maximum bromelain value, eat fresh pineapple alone, between meals, or as a fresh breakfast juice. In addition, the supply of organic acids—citric, malic and tartaric acid—also promotes digestion. Malic acid stimulates the production of digestive enzymes. Pineapples supply fair amounts of iron (0.5mg), copper (0.07mg), selenium (0.6mg) and zinc (0.25mg), and when obtained fresh in the form of a juice, the pineapple can be tops in reducing fever especially during those mid winter blues. Canned pineapple provides a small portion of the benefits: both sulphur and chlorine will be depleted by the canning process, as is vitamin C, and often syrup or sugar is added. For pizzas, pineapple is a favourite, and as it promotes protein, fat and carbohydrate digestion, it makes sense to put pineapple on pizzas as they are a ‘busy’ meal to digest. The pineapple’s silicon content (11–70mg) also assists body cleansing and blood and skin cell development. Pineapples have antioxidant power as manganese is a key ingredient in the production of enzymes that defend our cells from free radical damage.
Pineapples are pleased to provide, promote, purify and protect!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
| GLYCEMIC | CALORIES – total: 46 kcal. per 100 grams |
| INDEX: 39 | Calories from: Carb: 41 Protein: 2 Fat: 2 |
PLUMS & PRUNES – Prunus domestica
Plums and dried plums, or prunes, are packed with phytonutrients with great antioxidant power, especially protection from free radicals as a result of cooked fats. Prunes in particular are the greatest antioxidant food based on the ORAC comparison, the measure of total antioxidant potential of a food. Prunes were top of the list with 5770 ORAC units per 100g, more than double that of blueberries (2400) and plums (949). Due to the dehydrated weight of prunes, they measure higher, so blueberries are actually top of the list.
Plums contain neochlorgenic and chlorogenic acid, or phenols that can protect against the free radicals termed superoxide anion radicals. The phenols contained in plums and prunes have also shown to be effective in neutralising the free radicals that can damage the fats within the structure of brain cells. Plum sauce is a good addition to those heavy fat-based meals, as it provides antioxidant power to help protect from cholesterol and excess triglycerides. Plums provide vitamin A (345 IU), trace amounts of iron (0.1mg), copper (0.04mg), manganese (0.04mg) and a fair supply of potassium (157mg). Plums supply 9mg of vitamin C and a fair supply of lutein and zeaxanthin (73mg) plus beta carotene, all benefiting the optic system.
Prunes are a compact energy food with a low glycemic index (39). Prunes are well known as a natural laxative: the high level of sorbitol, a sugar alcohol, plus the high potassium content (810mg) and fibre content are the main laxative factors. Prunes and plums are packed with power to protect against fatty oxidation problems and to promote proper elimination.
| GLYCEMIC | CALORIES – total: 32 kcal. per 100 grams |
| INDEX: 40 | Calories from: Carb: 27 Protein: 2 Fat: 3 |
STRAWBERRIES – Fragaria virginiana
Strawberries are a worldwide favourite, especially with cream. Strawberries contain vitamin P, also known as rutin. It is a valuable blood thinner and it increases the strength of blood vessels, plus it promotes circulation. Fresh strawberries eaten regularly will promote reduced blood pressure and improved eyesight and possibly prevent the development of glaucoma.
Strawberries are a good food for the blood due to the fair iron content (1mg), plus the sulphur content promotes blood cleansing, while the manganese content (0.28mg) plus copper (0.37mg) helps build blood cells. Strawberries, with their good silicon content in combination with the sulphur content and the excellent vitamin C (57mg), are a skin and beauty treatment—and for the price of one facial, you can purchase about 20 punnets of the delightful red berries! Strawberries are full of antioxidants such as anthocyanins that give the bright red colour. They protect body cells by preventing oxygen damage. Strawberries are an anti-inflammatory due to the ability of the phenols such as anthocyanin and ellagitannins to reduce the activity of enzymes that cause inflammation.
Strawberries also supply vitamins K and F, potassium (153mg) and folate (24mcg). A regular intake of strawberries will do wonders for the skin and eyes plus strengthen and protect the immune system and help to make some of the millions of blood cells. Strawberries are ready for your next transfusion!
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
| GLYCEMIC | CALORIES – total: 18 kcal. per 100 grams |
| INDEX: 38 | Calories from: Carb: 14 Protein: 2 Fat: 2 |
TOMATO – Lycopersicum esculentum
Tomatoes are an acid fruit and they provide citric acid (0.38mg), malic acid and oxalic acid in small amounts. The tomato is the best food source of natural chlorine (1800mg). Chlorine has numerous functions: it stimulates the liver to filter out waste products, it stimulates the production of gastric juices for protein digestion, and it assists weight reduction by maintaining correct fluid level retention of body cells and reduction of excess blood fat. Organic chlorine is a heat-sensitive mineral and these benefits do not refer to cooked tomatoes; however, with fresh tomato juice, the cleansing power is red hot.
One major benefit obtained from both cooked and fresh tomatoes is the excellent supply of lycopene (2570mcg), a carotenoid, part of the vitamin A family. Lycopene has proven to be protective against breast cancer, prostate and lung cancer, due to the antioxidant power and protection of white blood cells.
Tomatoes may also protect against stomach and colon cancer if taken on a regular basis. Tomatoes protect against sun damage, as lycopene is part of the skin adipose tissue protective structure. Tomatoes are a very good source of sulphur (500mg). Also an acid mineral, it assists the liver to secrete bile and has a cleansing and antiseptic effect on the digestive system, bloodstream and skin. Sulphur is a heat-sensitive nutrient. Other minerals also well supplied by the tomato are the heat-sensitive potassium (244mg) and silicon (175mg). The vitamin C content (23mg) is fair and the very low calorie count (18) is ideal for weight watchers, plus the low glycemic index (38) makes tomatoes safe for nearly everybody. The raw tomato will provide all the benefits; the cooked tomato or sauce will provide the lycopene, and that is a bonus for numerous cooked meals, pies and pasta sauces.
Tomatoes also provide a fair supply of vitamin K (8mcg), vitamin E (1mg) and a good supply of biotin (1.5mcg). One tomato can supply nearly half the daily biotin requirement, vital for energy exertion and prevention from cramps in combination with the good potassium content (237mg). A tomato a day can help you play! The tomato is one of the easiest fruits to grow at home.
| GLYCEMIC | CALORIES – total: 30 kcal. per 100 grams |
| INDEX: 72 | Calories from: Carb: 27 Protein: 2 Fat: 1 |
WATERMELON – Citrullus vulgaris
Watermelons are the greatest fruit for both size and summer satisfaction. Chill the big red melon pieces and serve just before the children ask for a fizzy drink. For women, melons are the ideal food for emotional balance due to the super supply of bromine, required by the pituitary gland to control the glandular system. In countries where melons are consumed regularly, depression and menopausal problems are uncommon. The melon can also help dads through their mid-life crisis, and with the relaxing power of melons, even the children may slow down. The GI is high but the carbohydrate content is low. Watermelon will promote cleansing of the kidneys. It is low in most nutrients except vitamin A (590 IU) and lycopene (its content of 4532mcg is nearly twice that of tomatoes). Melons are a great antioxidant, alkaliniser, balancer and relaxant. Have a great summer holiday, and don’t forget the melon!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
|
FRUITS |
MAIN NUTRIENTS, ANTIOXIDANTS & PHYTONUTRIENTS |
MAIN BODY SYSTEM |
|---|---|---|
| APPLES | alkaline, pectin, malic acid, antioxidants, quercetin | digestive |
| APRICOTS | beta carotene, potassium, lutein, zeaxanthin, silicon, molybdenum | respiratory |
| AVOCADO | omega–3, lecithin, potassium, folate, phosphorus, magnesium | circulatory |
| BANANA | potassium, seratonin, norepinephrine, pectin, chlorine, sulphur | muscular |
| BERRIES | lycopene, anthocyanins, phenolics, ellagic acid, vitamin C, vitamin P | immune |
| CANTALOUPE | vitamin A, vitamin C, potassium, bromine, folate | skin |
| CHERRIES | anthocyanins, isoquercetrin, quercetin, ellagic acid, perillyl alcohol melatonin, vitamin A, potassium | immune |
| CURRANTS | vitamin C, anthocyanin, vitamin A, potassium | immune |
| DATES | fibre, potassium, iron, magnesium, calcium, phosphorus, copper | muscular |
| FIGS | calcium, potassium, fibre, iron, manganese, copper, magnesium phosphorus, silicon, chlorine, sulphur | blood |
| GRAPEFRUIT | liminoids, lycopene, salicyclic acid, vitamin C, biotin, B5 | joint |
| GRAPES | manganese, saponin, trans-resveratrol, phenolic compounds | blood |
| GUAVA | vitamin C, lutein, zeaxanthin | immune |
| KIWI FRUIT | vitamin C, vitamin A, copper, iron, potassium, phytponutrients | respiratory |
| LEMON/LIME | citric acid, sulphur, vitamin C, antioxidants | immune |
| MANGO | beta carotene, chlorine, vitamin C, potassium | respiratory |
| MELONS | alkaline, bromine, vitamin C, potassium, vitamin A, enzymes | glandular |
| NECTARINE | potassium, beta cryptoxanthin, beta carotene, lutein, zeaxanthin | respiratory |
| OLIVES | added sodium, calcium, potassium, iron, vitamin A, oleic acid | nil. |
| PAPAYA | papain, carpain, chymopapain, vitamin C, beta cryptoxanthin, beta carotene, lutein, zeaxanthin | immune repair, skin |
| MANDARIN ORANGES | vitamin P, vitamin C, citric acid, calcium, phosphorus, magnesium, phytonutrients, fibre | immune respiratory |
| PEACHES | beta carotene, beta cryptoxanthin, lutein, zeaxanthin, sulphur | skin, elimination |
| PEARS | fibre, copper, potassium, silicon, folate | elimination |
| PINEAPPLE | chlorine, sulphur, manganese, bromelain, vitamin C, copper, selenium, zinc | respiratory, blood |
| PLUMS | phytonutrients, phenols, vitamin A, copper, manganese, carotene | immune, brain |
| STRAWBERRIES | vitamin P, vitamin C, iron, sulphur, copper, silicon, antioxidants, phenols, vitamin K, potassium, folate | circulatory, blood, skin, immune |
| TOMATO | chlorine, lycopene, sulphur, potassium, silicon, vitamin C, biotin | immune, skin |
| WATERMELON | bromine, lycopene, vitamin C, vitamin A, alkaline | glandular, urinary |
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.