lemons

Lemon is an evergreen tree native to Asia. They first grew in India, northern Burma and China. In 700 AD they were introduced to Iraq, Egypt and Persia. In the 15th century substantial lemon cultivation began in Genoa and they were introduced to the New World by Christopher Columbus in his second trip. Today they grow all over the world, the major producers are the USA, Spain, Italy, Israel and Turkey.

Lemons are oval in shape, they have a yellow texture outer peel and their inner flesh is encased in segments, 8 to 10 per lemon. The fruit is used for culinary and non culinary purposes. Primarily we use the juice. The pulp and rind are used for cooking and baking.

Lemon juice is used as a short term preservative on certain foods that tend to oxidize and turn brown after being sliced, as apples, bananas and avocados. The acid juice denatures the enzymes that cause browning and degrading.

Nutritional Value

One lemon averages 3 tablespoons of juice. It contains vitamin C, calcium, potassium, iron, magnesium, phosphorus and some vitamin P as well as some niacin and thiamine in small amounts.

• They are rich on vitamin C, four tablespoons will give you half the vitamin C you 'll need for the day. Vitamin C travels through the body neutralizing free radicals that can damage cells and cause inflammation or swelling relieving the symptoms of osteoarthritis and rheumatoid arthritis.
• Lemons relieve cold and flu symptoms, strengthening the immune system.
• They are diuretic, they give relief to kidney and bladder disorders.
• Lemons contain compounds called limonoids, one of them is called limonin and helps fighting cancer of the mouth, skin, lung, breast , stomach and colon.
• Lemon juice mixed with hot water is very effective curing many digestive ailments as heartburn, nausea, constipation and worm infestation.
• They alleviate dry mouth, mix water with few drops of lemon juice , it activates the production of saliva.
• To relieve the swelling and itching of insect bites rubbed them with lemon juice, in few minutes the swelling disappears and the itching is gone.
•  Lemon rind is rich in a compound called rutin which strengthens the walls of veins and capillaries, potentially reducing the pain and swelling of varicose veins.
• They are rich in antioxidants. 

Varieties

There are many varieties, the most popular being the Eureka, which grows all year-round and it is the one we find in every supermarket. Other varieties include Lisbon, which is very bitter and Meyer which is a cross between orange or mandarin and lemon. It was discovered by Frank Meyer in 1918, it has a very thin skin and is less acidic than Lisbon and Eureka.

oranges

Oranges are citrus fruits native to the Southeast of Asia. They are a hybrid cultivated in ancient farms by crossing citrus Maxima, pomelo and citrus Reticulata, tangerine.  Oranges belong to the genus citrus,  their  fruits are considered berries because they have many seeds, are fleshy, soft and derive from a single ovary. The fruit has a round shape, in tropical areas their color is green to green yellow, when they are orange it is due to cold temperatures where they grow.

Oranges are consumed raw, also in juice form. The rind is used to flavor foods or as garnish.  

Nutritional Value

Oranges are a source of  vitamins A, B and C, also minerals, calcium, potassium, phosphorous as well as copper, iron, magnesium, sulfur.

• Oranges are an excellent source of vitamins and minerals, as well as fiber.
• They are rich in vitamin C 
• They are rich in  Calcium, associated with the protection and maintenance of  bones.
• The flavonoids oranges contain, keep the blood pressure under check
• They contain folic acid which helps proper brain development.
• An excellent source of potassium, they help maintain the electrolyte   balance in the cells.
• Oranges have vitamin B6, which helps with the hemoglobin levels in the blood.
• Liminoid, a compound found in oranges, helps fight some types of cancer.
• Oranges contain more than 170 phytonutrients and more than 60 flavonoids which have antioxidant, anti inflammatory anti tumor and blood clot inhibition properties.
• Oranges are a detoxifying fruit.

Types of  oranges

There are more than 600 types of oranges, the most common are: Valencia, Blood oranges, Navel, Seville, Persian, Hamlin, Temple, Jaffa, etc.

Valencia

Valencia oranges or Murcia are very sweet and used for juice extraction. They were first hybridized in California. They originated from the city of Valencia, Spain. The hybrid  was sold to Irvine Ranch owners, they planted half of their land with oranges and their success in Southern California led to naming that area Orange County. The company was bought by Sunkist and   they moved to Florida and  Brazil. 

Navel

They first appeared as a single mutation in 1820 in an orchard of sweet oranges planted in a monastery in Brazil. This     mutation caused the oranges to develop a second orange at the base of the fruit, opposite to the stem, like a conjoined twin embedded within the peel  of the large orange. From the outside looks like a human navel, thus their name.  

The mutation left the fruit seedless and therefore sterile, the only way to cultivate it was to graft cuttings from the original tree. They were transported to California in 1870. They  are still produced from cuttings, meaning they have the same genetic makeup as the first.

Blood Oranges   

They were discovered and  cultivated in the 15th century in Sicily. They derived from abnormal pigmentation that gives the pulp that streaked red color.      

 

cantaloupe

Cantaloupes origin is not clear, either India, Africa or Persia. The name cantaloupe originates in the Italian papal village of Cantalup, where it was cultivated in 1700 AD.

What we usually call cantaloupe in America is actually a muskmelon. The real cantaloupes are cultivated in Europe only.

• Melons are what we call high volume foods, meaning for a given amount of weight they contain fiber, air and a lot of water. That makes them low in calories.
• Cantaloupes are high on vitamin C.
• They are rich in potassium, a cup of cubed cantaloupe gives you over 400 mg, of Potassium. Foods rich in potassium lower the risk of heart disease and stroke.
• They are very rich in vitamin A, deficiency of this vitamin results in decreased resistance to infection.
• They are also an excellent source of beta carotene which transforms into vitamin A in the body. Beta carotene is an antioxidant that protects against cellular damage.
• When buying a cantaloupe get the whole fruit, not halved or quartered pieces. Vitamin's C potency is diminished once exposed to the air.

dates

Date palms have been cultivated in North Africa for over 8000 years. Ancient Egyptians used the fruits to be made into a date wine. In the late 1700's, the Spaniards introduced dates in Mexico and California.
Christians use the leaves of the date palms for Palm Sunday. In north Africa the leaves are used for making huts.

• The fruit is naturally sweet, they are described as nature's candy,  yes they are full of sugar, but also full of nutrients.
• They are high on calories, a single date has over 60 calories.
• They have Calcium and Magnesium in an almost perfect 1:1 ratio.
• Dates are an excellent source of Potassium as well.
• They are a good source of Iron, Niacin and vitamin B6.
• They are very high on fiber.
• Dates fall into three categories  depending on their  moisture content: soft, semi soft or dry.
• They have almost no vitamin C.

Medicinal uses 

• They have a tonic effect, they help establishing a colony of good bacteria in the intestines.
• Dates have a laxative effect, soaking them overnight in water and make them into syrup the next morning. It would help constipation.
• They  may be administered as an infusion, concoction or paste to relieve colds, catarrh or sore throat.
• Remember that if you are on a low sugar diet or trying to lose weight, dates should be avoided.

plantain

Plantains resemble green bananas, but they are not as sweet. Nutritionally they are comparable to bananas, with the exception of beta carotene, plantains contain 10 times the amount than a regular banana.

Originally indigenous to tropical areas they are available everywhere in America.

• They can be steamed, fried, baked or added to soups or stews.
• They are very popular in Western Africa and the Caribbean.
• When the peel is green or pale yellow, they have a bland flavor and starchy texture, close to a potato, but when the peel turns black their flavor is sweeter.
• They are used more as a vegetable than the bananas, which are used as fruits.

bananas

Bananas are cooling, they have a sweet flavor, they lubricate the lungs and intestines and treat constipation and ulcers. They are an ideal snack; tasty, healthy and filing.

• A medium banana contains over 400 mg. of potassium. Potassium is an essential mineral, a drop in potassium levels can make you weak and tired. low potassium is also responsible for muscle cramps.
• Potassium plays a very important roll  on lowering blood pressure.
• Bananas contain the amino acid tryptophan which stimulates the production of serotonin, a neurotransmitter that has a calming effect on the body.They are an excellent source of vitaminB6. A medium banana provides almost half of the Recommended Dietary Allowance (RDA).
• They have 2 to 4 grams of dietary fiber.
• One banana has about 100 calories, mostly in the form of fruit sugar and starch. A ripe banana contains the equivalent of 5 tsp of sugar.
• For a dry cough eat bananas that had been sliced and cooked into a thick soup.
• Bananas detoxify the body. Good after a hangover.
• There have been some studies that found out that eating bananas may lower the chances of developing kidney cancer.
• Bananas contain fructoogliosaccarides which are food for the good bacteria that lives in the digestive track.
• Remember that the inner peel is rich in nutrients. Eat it or scrape it and add it to your favorite fruit juices.

blueberries

Blueberries are  naturally sweet and delicious. It is incredible that these tiny fruits contain so many nutrients. Blueberries are flowering plants of  the genus Vaccinium, a genus that includes bilberries and cranberries as well. The fruit is a berry of 0.20 to 0.83 inches in diameter. They are pale greenish at first, then reddish purple and indigo when ripen.
They have roots in Europe and Asia,as well as America. Many species from North America are grown in Australia, New  Zealand and Southern South America. The low bush blueberries or wild blueberries have a very intense color. First Nations in Ontario harvest this wild blueberries.

• Blueberries are a good source of dietary fiber.
• They are an excellent source of antioxidants.
• They may help prevent urinary track infections..
• One half a cup a day of blueberries can prevent heart disease, cancer and even memory loss. All these benefits are due to the presence of arthocyanins.
• Like almost every other fruit or vegetable, blueberries are better eaten raw in order to preserve their antioxidants and vitamin C intact.
• Blueberries are in the same plant family as cranberries, they both contain a substance that prevents bacteria to adhere to the bladder walls where they could multiply.
• They contain arthocyanins, which are compounds associated with the prevention and even reverse age related memory loss, apparently preventing free-radicals from harming brain cells.
• Blueberries contain Polyphenols, which are substances that help neurons communicate better with each other.They are the memory food, their daily consumption dramatically slows impairments in motor coordination and memory.
• Bilberries protect against glaucoma and cataract progression.
• They  prevent against macular degeneration, a disease of the retina   and the leading cause of blindness in people over 65.

Dr. James Joseph has been studying the importance of blueberries  in preventing brain deterioration related to the ageing process. Inflammation and oxidative stress are involved in almost every mayor killer disease: Parkinson's, Alzheimer's,  Heart disease, arthritis,diabetes.

fruits

Fruits contain valuable minerals, vitamins, fiber and enzymes. The natural sugars make them an ideal substitute for foods containing refined or chemical sweeteners.

• Most fruits are alkalizing, cleansing and cooling.
• The alkaline element in fruit combines with acids that stimulate the liver and pancreas, giving a natural laxative effect.
• In contrast, certain fruits like pineapple, sour plums and blackberries can treat diarrhea.
• Fruits are easy to digest and take a break from foods rich in protein and fats that are more difficult to digest.
• If fruits are not tree or vine ripened, particularly citrus fruit, they contain some harmful amounts of acids and they don't ripen with the same healthful benefits as the sun ripened variety. When unripe the fruits should be allowed to ripen at room temperature.
• Nowadays fruits are heavily sprayed with pesticides and thus their nutrition value undermined,. Even that the sprays are not put inside the fruit, they eventually work their way trough the whole plant. Whenever possible get organically grown fruits.
• Add few drops of citrus seed extract to water to soak your produce in order to remove parasites and pesticides.
• Fruit juices are not as good as the whole fruit.
• Fruits are rich in anti-oxidants.
• Citrus are rich in vitamin C, as well as kiwi, papaya, strawberry, raspberry and watermelon.
• Brightly colored fruits are rich in beta-carotene and lycopene.
• Many fruits are rich in potassium, an element responsible for keeping the body fluids in balance and reduce the risk of high blood pressure.

Almost all the nutrients found in fruits are present in vegetables and with a substantially less impact on blood sugar.If you suffer from diabetes it doesn't mean you should stop eating fruits altogether, just don't eat them in excess.

The Glycemic Index and the Glycemic Load.

GI (Glycemic Index) measures the effect of a standard amount  of carbohydrate (50gr).
GL (glycemic Load) takes into consideration not only the type of carbohydrates in the food, but also the amount of carbs you would eat in a standard serving.
The higher the GL the grater the incidence  obesity, diabetes, heart disease and cancer. You find the GL by multiplying the GI by the amount of carbs in one serving. A low GL should be 10 or less.