PEACHES

Peaches are the largest of the stone fruits. Stone fruits include cherries, nectarines and plums, and are aptly named because of the single seed, or “stone”, at the center of the fruit. Stone fruits are packed with nutrition and peaches are no exception. The fleshy fruit is full of vitamin A, known to combat risks of heart disease and promote vision and skin health. Peaches are also rich in vitamin C, arguably the most well-known vitamin due to its extraordinary immune system benefits. Peaches are a good source of dietary fiber, which helps to regulate the digestive system, clean the intestines, and combat cancer. Peaches also contain antioxidants, molecules that slow and prevent the production of free radicals in the body (which cause cell damage).

Peaches supply some beta-carotene (especially the darker-fleshed varieties) and vitamin C. They also supply boron and a fair amount of fibre, about half of it soluble.

Peaches and nectarines provide good sources of carotenes, potassium, flavonoids, and natural sugars.

Peaches and nectarines are good sources of lycopene and lutein. Lutein gives the red, orange, and yellow colors to fruits and vegetables. These phytochemicals are especially beneficial in the prevention of heart disease, macular degeneration, and cancer.

Fresh peaches are a good source of the "good" carbohydrates. Carbohydrates are a vital source of energy for the body.

Health & Nutrition Benefits of Eating Peach
-Peaches help make the skin healthy and also add color to the complexion.
-It has been seen that consumption of peaches helps in the removal of worms from the intestinal tract.
-Being rich in Vitamin A, peaches might help prevent cancer in organs and glands with epithelial tissue.
-Peaches comprise of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight.
-Consumption of peaches, on a regular basis, can keep your bowel movements regular and even prevent straining.
-Researches have suggested that peaches have good to excellent antioxidant activity, some antimicrobial activity and good to excellent tumor growth inhibition activity.
-Peaches have a small laxative effect and a powerful diuretic effect and thus, are recommended to people suffering from rheumatism and gout.
-Peach flowers have sedative proprieties and are good for children who are restless, especially when boiled in water with sugar and honey.
-Peaches have been found to be beneficial for individuals suffering from the


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Lucy Onsarigo

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BLACKBERRIES

Just like a raspberry, the blackberry is called an "aggregate fruit" because each berry is really a cluster of tiny fruits, or druplets. Each druplet has a seed, and, unlike raspberries, blackberry druplets remain centered around the core even after the berry is picked.

Blackberries are considered to be an astringent because of their high tannin content. Studies show that tannins tighten tissue, lesson minor bleeding, and may help to alleviate diarrohea and intestinal inflammation.

Blackberries abound in antioxidants, such as anthocyanin pigments, responsible for the purplish-black colour of blackberries and may impart health benefits because of their antioxidant properties. Additional antioxidants in blackberries are vitamins C and E, and ellagic acid; all may provide protection against cancer and chronic disease. Cooking does not seem to destroy ellagic acid, so even blackberry jams and desserts retain ellagic acid health benefits. Interestingly, blackberries are a natural source of salicylate, an active substance found in aspirin. Potential benefits have yet to be explored and some experts advise caution to particularly aspirin-sensitive individuals. Because of their many tiny seeds, blackberries are a source of soluble fibre, such as pectin.

Vitamin C acts as an antioxidant in blackberries, and one cup of blackberries contains 50% of the daily recommendation of vitamin C. The body uses vitamin C for protection from immune system deficiencies, and vitamin C may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids wound healing, and studies show vitamin C may actually lessen the appearance of wrinkles.

Phytoestrogens are naturally occurring plant estrogens that may help relieve the common symptoms of PMS including bloating, food cravings, and may even provide relief for menopausal symptoms such as hot flashes. Phytoestrogens may also contribute to brain and immune functioning and heart health.

Fiber: Just one cup of blackberries contains 8 grams of fiber, meeting 31% of the daily recommended amount of fiber. Fiber promotes healthy digestion and can lower the risk of developing certain diseases such as heart disease and diabetes. Research has also found that fiber aids weight loss and makes weight management easier.

Vitamin K: Blackberries are a good source of vitamin K, offering up 36% of the daily recommended amount of vitamin K. Vitamin K is used by the body for the normal clotting of blood and to aid the absorption of calcium.

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Lucy Onsarigo

RASPBERRIES

Fragrantly sweet with a subtly tart overtone and almost-melt-in-your-mouth texture, raspberries are wonderfully delicious and are usually in limited supply. A member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core. Raspberries are known as "aggregate fruits" since they are a compendium of smaller seed-containing fruits, called drupelets, that are arranged around a hollow central cavity.
Raspberries are an excellent source of vitamin C, manganese, folate, riboflavin, magnesium, niacin, potassium and copper. This makes them a very good source of B class vitamins, as well as an excellent source of soluble dietary fiber.

High in ellagic acid, a phenolic compound that may help prevent cancer, inhibit the growth of cancer cells and stop the growth of some cancers.

Its seed oil has a natural sun protection factor. It contains high amounts of polyphenolic compounds known for their anti-cancer properties.

It contains strong antioxidants such as Vitamin C, quercetin and gallic acid.

This fruit is packed with fiber and manganese. Fiber helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep your metabolic rate high, which in turn burns fat.

Red raspberry is most often the source of a dietary supplement sold in many health food stores called ellagic acid. This substance found naturally in raspberries belongs to the family of phytonutrients called tannins, and it is viewed as being responsible for a good portion of the antioxidant activity of this (and other) berries.

Strengthened Immune System: Minerals such as Vitamin C are thought to help the body to develop strong connective tissues and an immune system able to ward off the attack of micro-organisms. Raspberries like other berries such as blueberries, cranberries, and strawberries contain a lot of Vitamin C in its structure. Nutritionists have said that one cup of raspberries offer humans beings Vitamin C as well as potassium for 64 calories.

Disease Prevention: Though raspberries themselves are not a cure-all berry , they contain a number of other substances which are thought to prevent many diseases. These substances include, but are not limited to, flavonoids and phytochemicals. Raspberries, along with berries such as blueberries, cranberries, and strawberries, also contain a substance thought to prevent bladder infections. The substance does this by preventing bacteria from adhering to the cells which line the walls of the urinary tract.

Healthy Vision: Raspberries are also thought to contain compounds which are important towards having a healthy vision. The substance that appears to be responsible for this is called lutein.

Researchers have identified a lot of compounds in berries such as raspberries, blueberries, cranberries, blackberries, and strawberries which may help in the reduction of the risk of being affected by several types of cancers and heart diseases. Though a definitive study hasn't been conducted on this, researchers counsel that a diet rich in berries can help to reduce or delay several types of cancers.

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Lucy Onsarigo

BLUEBERRIES

Blueberries are the fruits of a shrub that belong to the heath family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.

According to a study presented at the 2009 Experimental Biology conference, a diet rich in blueberries lowers blood cholesterol levels while improving glucose control and insulin sensitivity, lowering the risk of subsequent heart disease and diabetes.

Not only are blueberries yummy, they have some fantastic health benefits which include:

-The highest antioxidant capacity of all fresh fruit: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections. Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases.

- Neutralizes free radicals which can affect disease and aging in the body: Blue Berries bring you the brightest ray of hope, for they are laden with anti oxidants and rank number 1 in the world of anti oxidants. This is mainly due to presence of Anthocyanin, a pigment responsible for the blue color of the blue berries. The abundance of vitamin-C is also a big factor for this as well.

-Helps promote urinary tract health: The building of colonies of certain bacteria like b-coli along the lining of the inner walls of urinary tract is responsible for this infection, resulting in inflammation, burning sensation during in passage of urine and other complications. Here, Blue Berries can be surprisingly beneficial. It has a compound formed of big polymer like heavy molecules which inhibits the growth of such bacteria. It also has some anti biotic properties which adds to this effect. These heavy and big molecules almost wash-off these bacteria along the tract, thereby preventing the infection.

-Been proved to preserve vision: Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to slow down visual loss. They can prevent or delay all age related ocular problems like macular degeneration, cataract, myopia and hypermetropia, dryness and infections, particularly those pertaining to retina, due to their anti-oxidant properties. Blue Berries contain a special group of anti oxidants called Carotenoids (lutein, zeaxanthin etc.), Flavonoids (like rutin, resveritrol, quercetin etc.), in addition to others such as vitamin C, vitamin E and vitamin A, selenium, zinc and phosphorus, which are very beneficial and essential for the ocular health.

-Brain Health: The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a long-long time. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

-Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to manage many heart diseases. It also strengthens the cardiac muscles.

-Constipation & Digestion: While roughage (fiber) in Blue Berries keep away constipation (Of course, a single piece alone will not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids improve digestion.

-Cancer: Blue Berries can prove to be bliss for the cancer patients, for they contain certain compounds like Pterostilbene (excellent remedy for colon and liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other anti oxidants like vitamin-C and copper, can do miracles to prevent and manage cancer.

Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants. You also need not spend a lot on medicines, neither are there any side effects. Remember, the deeper the color of the Blue Berries, the more they are rich in anti oxidants and other medicinal values.

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Lucy Onsarigo

GRAPES

Grapes are small round or oval berries that feature semi-translucent flesh encased by a smooth skin. Some contain edible seeds while others are seedless. Like blueberries, grapes are covered by a protective, whitish bloom. Grapes that are eaten as is or used in a recipe are called table grapes as opposed to wine grapes (used in viniculture) or raisin grapes (used to make dried fruit).

Grapes are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and slacken ageing.

Grapes have vitamins, minerals, fiber and even proteins and could play an important role in ensuring a healthy and robust life.

Benefits:
Some of the health benefits of grapes include the following:

•Asthma: Due to its eminent therapeutic value, grapes can be used for cure of asthma. In addition to it, the assimilatory power of grapes is also higher. It increases the moisture present in lungs.

•Heart diseases: Grapes increase the nitric oxide levels in the blood, which prevents blood clots thereby reducing the chances of heart attacks. Antioxidants in fresh grapes, known as polyphenols, are responsible for preventing the accumulation of oxidized cholesterol (this was proven in a study that was published in the Journal of Nutrition).

Resveratrol, a polyphenol contained by grapes, protects against arterial wall damage. Another interesting nutrient contained by grapes is pterostilbene. Researchers discovered that this compound can reduce cholesterol and triglycerides by affecting enzymes responsible with the regulation of fat level in our blood.

Other interesting compounds are saponins, located in grapes skin. These substances bind with cholesterol, preventing in this way its absorption into the body. Also, saponins seem to be able to block inflammations.

And this is not all… By drinking grapes juice we accumulate another antioxidant called alpha-tocopherol, a substance that increases blood antioxidant activity by 50%.

Referring to the selection of grapes, it seems that red grapes are the healthiest and best to eat in order to prevent heart diseases.

•Migraine: Ripe grape juice is an important home remedy for curing migraine. It should be taken early in the morning, without mixing additional water.

•Constipation: Grapes are very effective in overcoming constipation. They are considered as a laxative food, as they contain organic acid, sugar and cellulose. They also relive chronic constipation by toning up intestine and stomach.

•Indigestion: Grapes play an important role in dyspepsia. They relive heat and cure indigestion and irritation of the stomach. They are also preferred as they constitute a light food.

•Fatigue: Light and white grape juice replenishes the iron content present in the body and prevents fatigue. Though, the dark grape juice might not give an iron boost and on the other hand, decrease the iron levels. Drinking grape juice also provides you with instant energy. The anti-oxidants present in grapes also provide the needed boost to your immune system.

•Kidney disorders: Grapes can substantially reduce the acidity of the uric acid and helps in the elimination of the acid from the system, thereby reducing the work pressure of kidneys.

•Breast cancer: Through a latest study, it has been discovered that purple colored Concord grape juice helps in preventing breast cancer.

They contain high levels of caffeic acid, a very strong cancer fighting substance.

Bioflavonoids, another nutrient contained by grapes, facilitate the absorption of vitamin C into our bodies and help vitamin C maintain healthy connective tissue in our bodies. They also function as antioxidants, by protecting vitamin C from oxidation and by preventing ruptures in capillaries.

Bioflavonoids provide strength to our cells in the battle with cancerous cells and also help kill cancer cells.

The early mentioned nutrient, resveratrol, also helps in preventing cancer, especially liver, lung, breast and prostate cancer.

•Alzheimer’s disease: Resveratrol, a beneficial polyphenol present in grapes reduces the levels of amyloidal-beta peptides in patients with Alzheimer's disease. Studies suggest that grapes can enhance brain health and stall the onset of neurodegenerative diseases.

•Macular degeneration: Grapes can prevent the age related loss of vision or macular degeneration. Three servings of grapes a day can reduce the risks of macular degeneration by over 36 %.

•Prevents cataract: Flavonoids present in grapes have antioxidants, which can reduce and fight the damage caused by free radicals such as cataract apart from cardiovascular diseases, cancer, and age related problems.

•Blood cholesterol: Grapes contain a compound called pterostilbene, which has the capacity to bring down cholesterol level. Saponins present in grape skin can also prevent the absorption of cholesterol by binding with it.

•Antibacterial activity: Red grapes have strong antibacterial and antiviral properties and can protect you from infections. They have a strong antiviral property against poliovirus and herpes simplex virus.

In a study conducted at Erciyes University in Turkey, scientists discovered that grapes have an effective antimicrobial action. The study revealed that this action applies for certain bacteria, like Stoph and the famous E. coli.

Additionally, the high concentration of tannin, another polyphenol contained by grapes, can help fight viruses and tumors. Tanin is absorbed in the intestinal tract, where it is most effective in fighting viruses.

•Anticancer properties: Grapes are found to have strong anti cancer properties due to the anti-inflammatory effect of resveratrol present in grapes. It is particularly effective in colorectal cancer and breast cancer. Anthocyanins and proanthocyanidins present in grapes have properties of an anti-proliferate and can inhibit the growth of cancer causing agents. Grape juice not just prevents the risk of cancer but also suppresses the growth and propagation of cancer cells. The pigments contained in grapes enhance the overall immunity of the body.
Thus, grapes play a pivotal role in preventing innumerable health disorders and can be used as home based remedies for several ailments.

Slow aging: - According to Harvard Medical School researchers, this substance can restrict calories intake. It activates enzymes that slow aging, thus increasing DNA stability and extending life span by 70%.

Grapes can contribute to reducing the risk of loss of eyesight (a major problem among the elderly). By increasing grapes intake we can reduce the risk of macular degeneration (the main cause of vision loss) by 30-40%.

Lucy Onsarigo

OLIVES

Olives do have some fat, but it's the incredibly healthy monounsaturated variety. Monounsaturated fats have been found to reduce the risk of atherosclerosis and increase HDL (good) cholesterol.

However, olives contain a triple whammy for your health that works in synergy to provide extreme benefits. Along with monounsaturated fats, olives are rich in vitamin E, a fat-soluble antioxidant that neutralizes damaging free radicals, along with polyphenols and flavonoids, which have anti-inflammatory properties.

Nutrients in olives:
•Proteins, lipids, carbohydrates, fiber, sugar, and ash.
•Mineral salts: calcium, iron, magnesium, phosphorus, potassium, natrium, zinc, copper, and selenium.
•Vitamins: B-1-2-3-5-6, pro-vitamin A (beta-carotene), E, and K.
•Fatty acids: low on saturated and polyunsaturated fats and high on monounsaturated fats.
•Antioxidants: polyphenols and lutein.

Health Benefits of Olives

Lutein, a strong antioxidant and carotenoid
•Destroys free radicals.
•Protects cells from premature aging.
•Strengthens retina and improves eye sight.

Polyphenols (flavonoids), antioxidant agents
•Prevent the oxidation of lipoproteins, thus protecting from cholesterol deposits in blood vessels.
•Reduce the risk of heart and blood vessels disorders.
•Stop cancer cells from growing.

Beta-carotene (pro-vitamin A), strong antioxidant:
•Reduces harmful influences of carcinogens, preventing the risk of many forms of cancer, from bowel, gullet, throat cancer to stomach and prostate gland cancer.
•Protects smokers from lung tumors.
•Is essential for robust eye sight, the growth and regeneration of tissues.
•Nourishes epithelium, smoothes out wrinkles and rejuvenate the skin.
•Strengthens teeth and bones.

The anti-inflammatory actions of the monounsaturated fats, vitamin E and polyphenols in olives may also help reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis, three conditions where most of the damage is caused by high levels of free radicals. The vitamin E in olives may even help to reduce the frequency and/or intensity of hot flashes in women going through menopause.

Protection From Heart Disease: Free radical damage can lead to numerous ailments. For example, when free radicals cause the oxidation of cholesterol, the oxidized cholesterol damages blood vessels and builds up in arteries, and can eventually lead to heart attack or stroke. So, by preventing the oxidation of cholesterol, the nutrients in olives help to prevent heart disease.


If you would love to get nutritional supplement capsules out of this please contact me at
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Lucy Onsarigo

WHEAT

Four vegetables are indespensable for the well being of man:

Wheat, the grape, the olive and aloe.

The first nourishes him, the second raises his spirit,

The third brings him harmony, and the fourth cures him. - Christopher Columbus



WHEAT GERM, along with whole wheat, contains a large quantity of nutrients that make it indispensable for a healthy diet. It contains a whole gamut of vitamins and minerals but is specially rich in vitamin E.

It has been discovered that the oil derived from wheat germ improves vitality and increases longevity. Studies done have found that the active elements in the germ are vitamin E and the essential fatty acids.

Wheat germ is also a good source of important B vitamins, such as folic acid, thiamin, vitamin B6 and minerals like magnesium, manganese, and zinc.

Other studies have confirmed the existence of Octacsanol which provides the potential for the nutrients in wheat germ. It has been found that this substance helps to:

• Lower cholesterol levels
• Fight against muscular disorders such as muscular dystrophy and neuro-muscular problems
• Improves muscular energy and provides endurance during exercise
• Provides longevity and vitality
• Improves reflexes
• Improves the utilization of oxygen during exercise
• Metabolize when under stress

Wheat germ is the nutrient-rich embryo of the wheat kernel that is removed during the processing of whole wheat grains to white flour and only makes up about two to three percent of the entire wheat kernel . Although not technically a food, wheat germ is considered to be one of the top 10 healthiest foods to include in a balanced diet because it is such a good source of so many essential vitamins and minerals and healthy fats.

WHEAT GRASS does have some documented health benefits. It is a great source of fiber, which can help maintain bowel regularity. Wheatgrass also has antibacterial properties, is a good source of iron, and may help reduce symptoms of a sore throat when one gargles with its juice. Wheatgrass is about 70% chlorophyll, which can help reduce bad breath and may aid in digestion.

The high chlorophyll content of wheatgrass juice causes increased Haemoglobin production in the body which increases the oxygen carrying capabilities of the blood.

Wheatgrass juice contains most of the vitamins and minerals needed for human maintenance. It is a whole meal and a complete protein with about 30 enzymes and is approximately 70% crude chlorophyll. Wheatgrass is also an excellent source of calcium, iron, magnesium, phosphorus, potassium, sodium, sulphur, cobalt, and zinc

Other wheatgrass health benefits include:

-Improved digestion
-Reducing blood pressure
-Improved ability of the body to heal wounds
-Chlorophyll found in wheatgrass can prevent the growth of harmful bacteria.
-Helping prevent tooth decay
-Has anti-ageing abilities and can keep the hair from greying.

If you would love to get nutritional supplement tablets made out of this please contact me at
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Lucy Onsarigo