Tips
The proverb says “An apple a day keeps the doctor away”. The question is how many people who have easy access to apples are able to buy or take them every day? Learning about apple’s health benefits may help at least some of us to take it.
Apple is a fruit obtained from the tree Malus domestia included in the family Rosaceae. Number of chemical compounds were identified in apple fruit. The acidic or sharp smell of the apple comes from the chemical called mallic acid. The phytochemicals, quercetin, catechin, linolenic, ferulic acid, sinapic, caffeic, hydroxyl benzoic, coumaric, protocatechuric, gallic acids, procyanidins, phosphatidyl choline, asparagine, lutein, avicularin, rynoutrin and many other secondary metabolites were found in apple. These diverse chemical constituents contribute to the multiple health benefits of apple.
Apple is also a good source of vitamin A, C, B complex, folic acid and dietary minerals like calcium, potassium, iron, selenium, sodium, copper, manganese, and zinc. It is also rich in amino acids like glycine, proline, tyrosine, tryptophan, threonine, isolucine, leucine, lycine, methionine. It also contains carbohydrates and fibers. Overall, it makes a rich sandwich of chemical compounds that are required to be supplemented daily. That is why there is no surprise in proverb “An apple a day keeps the doctor away”.
Health benefits of apple
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Reduce heart problems, cardiovascular diseases
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Prevents from asthma and from diabetes
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Acts as strong antioxidant and decrease aging
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Decrease lipids oxidation and decrease cholesterol
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Inhibit cell proliferation and prevent from cancer
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Prevents constipation
Ref: Review, Apple phytochemicals and their health benefits, Nutrition Journal 2004, 3:5
Broccoli is a vegetable that belongs to brassicaceae (previously cruciferous) family. Scientifically, it is called Brassica Oleracea Italica. Vegetables in brassicaceae family are of special interest to scientists due to their potential health benefits in treating various ailments. Cabbage, cauliflower, kale, rutabaga are some vegetable plants that come under brassicaceae (cruciferous) family. Plenty of research information is available on broccoli.
Broccoli is rich in vitamins and minerals. It is a good source of vitamin K and C. It also contains vitamin A, beta carotene, B complex and folic acid. Studies on potential benefits of broccoli revealed that broccoli sprouts overweigh the matured broccoli in supplying vitamins and phytochemicals. Along with vitamins, broccoli is also a good source of different dietary minerals like calcium, copper, manganese, potassium, iron, zinc, sodium and magnesium.The phytochemicals present in broccoli are beneficial in prevention of various ailments. The isothiocyanate compounds present in broccoli have shown anti-cancer activity. One such chemical compound is sulforaphane.
Sulforaphane has been reported as a potential anti-cancer agent in literature. Studies on anti-microbial properties of sulforphane against spectrum of bacteria and fungi gave promising results suggesting broccoli’s use in treatment of infections.Sulforphane has been studied for its protection against oxidative stress in kidneys and received positive results. Broccoli can also act as an antioxidant.
Ref: Sulforaphane protects kidneys against ischemia-reperfusion injury through induction of the Nrf2-dependent phase 2 enzyme, Biochemical Pharmacology, Volume 75, Issue 11, 1 June 2008, 2214-2223, Ha-Yong Yoon, Nam-In Kang, Hern-Ku Lee, Kyu Yun Jang, Jin-Woo Park, Byung-Hyun Park
Growth Inhibition of a Spectrum of Bacterial and Fungal Pathogens by Sulforaphane, an Isothiocyanate Product Found in Broccoli and Other Cruciferous Vegetables, Johansson NL, Pavia CS, Chiao JW., Planta Medica, 2008
Molecular basis for chemoprevention by sulforaphane: a comprehensive review, Juge N, Mithen RF, Traka M., Cellular and molecular life sciences, 2007 May;64(9):1105-27
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Garlic is a dried bulb obtained from Allium Sativum L included in the family Alliaceae. It is a dried bulb used as an ingredient along with other spices for making food tasty. It has been heard for generations that it is a powerful medicine. But question is what makes garlic a medicine? Extensive research has been carried with garlic for studying its medicinal uses and reported.
Garlic contains volatile oil with thiol (sulfur) compounds allicin, alliin, ajoene. However, allicin (amino acid cysteine derivative) is not present until alliin is converted by an enzyme, allinase. Allinase enzyme activation takes place after making an injury or incision to garlic. Garlic volatile oil also contains citral, linalol and geraniol. In addition to these active constituents, garlic also has flavanoids, vitamins and minerals. Garlic’s pungent smell is due to presence of sulfur compounds in the oil. In the market, garlic is available as dehydrated garlic powder, garlic oil, garlic oil macerate and aged garlic extract. Allicin is absent in these preparations because allicin is highly degradable and easily decomposes into group of other sulfur compounds. Therefore, the health benefits of garlic come from various compounds, in turn, acting synergistically.
Health benefits of garlic
Several health benefits have been reported for garlic. Some of the important benefits are:
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Hypolipidemic activity: reduces cholesterol. Therefore, garlic makes important role in prevention of heart diseases, hypertension, diabetes and other health problems.
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Hepatoprotective activity: protects liver cells
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Anti-microbial activity: protects from bacterial and fungal infections
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Antioxidant: acts against oxidation and prevents aging
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Anticoagulant: prevents from blood clotting
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Immune enhancing: enhances immunity
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Anti cancer activity: protects from cold
Ref: Intake of Garlic and Its Bioactive Components (Recent Advances on the Nutritional Effects Associated with the Use of Garlic as a Supplement), Journal of Nutrition, 131: 955S–962S, 2001.
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Researchers proved that having plenty of fruits and vegetables every day is the better way to improve one’s health and prevent from many vulnerable diseases. People, who take fruits and vegetables everyday, perform well in their works. However, studies on consumption of fruits and vegetables proved that many of us do not taking sufficient fruits and vegetables. One of the reasons is that we do not make proper schedule to eat.By choosing different color for every day in a week, we can have different types of fruits and vegetables to provide all the nutrients required to our body.
Sample
|
Day |
Color |
Vegetables |
Fruits |
|
Monday |
Red |
Carrot, tomato |
Apple, cranberry |
|
Tuesday |
Green |
Beans, spinach |
Green Grapes, |
|
Wednesday |
Blue |
|
Blue berries |
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Think what you are going to eat
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Make a schedule to eat variety of foods
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Eat from variety of food sources
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Eat moderately
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Do not skip unless there is no option
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Maintain table manners
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Enjoy eating
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Take a glass of water in the morning
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Always carry a water bottle
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Make a schedule to drink water
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Substitute carbonated drinks with water
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Keep extra bottles always at your work place
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