Asparagus

Scientific Name: Asparagus officinalis

Biological Background: Asparagus is a vegetable with succulent shoots and scale-like leaves, belonging to the lily of the valley family. It was known to the ancient civilization of Egypt and Rome.

Nutritional Information: Four medium-sized spears (cooked, 60 g) contain 315 calories, 1.6 g protein, 2.6 g carbohydrate, 1.1 g fiber, 0.4 mg iron, 186 mg potassium, 50 RE vitamin A, 0.63 mg niacin, 16 mg vitamin C, and small amount of other vitamins.

Pharmacological Activity: Asparagus is an excellent source of glutathione and a good source of flavonoids, saponins, folate, vitamin C, and dietary fiber. Those food components in asparagus provide great power to fight various cancers and heart diseases. Asparagus is also known for its antifungal, diuretic, and antiviral activity. In addition, the low calorie content of asparagus makes it a good food for weight control.

Eating Tips: Asparagus deteriorates and loses its vitamin C quickly under room temperature. Heavy cooking may reduce asparagus disease-fighting power by destroying some of its healing components. To get the most health benefits from asparagus, eat it fresh or lightly cooked.

Pineapple

Scientific Name: Ananas cosmosus

Biological Background: A tropical plant with stiff, spiny leaves that yields a single large fruit. Pineapple originated in Brazil.

Nutritional Information: One cup (155 g) of raw pineapple contains 76 calories, 0.6 g protein, 19.2 g carbohydrates, 2.95 g fiber, 175 g potassium, 124 mg vitamin C, 0.14 mg thiamin, 0.06 mg riboflavin, 0.65 mg niacin.


Pharmacological Activity: It suppresses inflammation due to Bromelain, an antibacterial enzyme. Pineapple aids digestion and helps to dissolve blood clots, and is food for preventing osteoporosis and bone fractures because of its very high manganese content. It is also antibacterial, antiviral and mildly estrogenic.

Eating Tips: Eat fresh. Canning destroys some pharmacological activities of pineapple.

Brain Power Foods

Brain power is characterized by how alert, energetic, and concentrated your brain is in response to a task. Information in your brain passes through neurotransmitters, which are manufactured by the nerve cells using precursors. Different neurotransmitters will have different impacts on your brain activity. For example, serotonin is the calming neurotransmitter that usually makes you more relaxed, drowsy, and fuzzy-headed. While dopamine and norepinephrine are neurotransmitters that make you more alert, more attentive, motivated and mentally energetic.

Food affects your brain power by affecting the production of neurotransmitters in your brain. By supplying amino acids, which are used as precursors to manufacture neurotransmitters, and by affecting the entry of the amino acids into brain, foods can have a significant impact on your brain activity. High-carbohydrate foods in general tend to subdue brain activity. Protein foods, on the other hand, can counteract carbohydrate food induced sluggishness. In addition, foods and herbs can have effects on brain activity by affecting blood circulation - the supply line of oxygen, nutrient, and hormone to the brain.

Lentil Soup

8 Servings

2 Tbs olive oil
2 medium onions, chopped
4 cloves garlic, chopped
1 bay leaf
2 stalks of celery, chopped 2 cups dried lentils
2 carrots, chopped
8 cups of water
1 small can tomato paste
4 cups shredded spinach
Salt and white pepper to taste
3 Tbs lemon juice

Heat oil in a large saucepan and saut onion until soft. Add remaining ingredients except spinach and lemon juice. Mix well. Bring to a boil, cover and simmer 1 hour. Add spinach, salt, and pepper, and cook 10 more minutes. Stir in lemon juice and serve.

Watermelon

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.

Eat Your Way to Health and Longevity

Eating is one the most important events in everyone’s life. We enjoy eating - it’s part of who we are and part of our culture; in fact, eating is the hottest universal topic of all times. We depend on eating: the foods we eat are the sole source of our energy and nutrition. We know so much about eating: we are born with the desire to eat and grown up with rich traditions of eating. But we also know so little about eating - about how the foods we eat everyday affect our health. We are more confused than ever about the link between diet and health: margarine is healthier than butter or not; a little alcohol will keep heart attacks at bay but cause breast cancer; dietary vitamin antioxidants can prevent lung cancer or can not. Eating is a paradox and a mystery that our ancestors tried and modern scientists are trying to solve.

Based on experiences and traditions, our ancestors have used foods and plant materials to treat various kinds of illness. Manuscripts discovered from a tomb (dated 168 B.C.) in China described prescriptions for 52 ailments with herbs, grains, legumes, vegetables, animal parts, and minerals. Ancient Sumerians recorded the use of 250 medicinal plants on tablets five thousand years ago. Today, plant and food remedies are still the major medicinal source for 80% of the world’s population.

The pharmacological roles of everyday foods have long been neglected by modern medicine due to lack of proven scientific validity. The main focus of modern medicine has been on pharmaceuticals. With the invention of modern chemotherapy by Paul Erhlich in the early twentieth century and sulfa drugs and antibiotics in the 1930’s and 1940’s, it seemed as if chemical medicines would take care of all our ills. However, while there continues to be great strides made in the understanding and use of pharmaceuticals, there is also widespread dissatisfaction with both them and the system of medicine that utilizes them. This dissatisfaction is centered around the feeling that they are too disease-oriented, and perhaps too limited by their precision to cope effectively with the subtle factors and interrelationships that compromise human health and disease. The precise and pure nature of modern biomedical pharmaceuticals also tends to increase their side effects. In addition, with the victory over many common infectious diseases, more people are concerned with chronic degenerative processes and with prevention of disease. The increasing concerns have started a new movement in medical research. More and more mainstream scientists are reaching back to the truth of ancient food folk medicines and dietary practices for clues to remedies and antidotes to our modern diseases.

Research on pharmacological effects of foods is fast-paced and the results are exciting. The mystery of what foods can do for or to us has started to unveil. In order to effectively use foods for our health benefits, the following issues need to be considered:

Keep up with the most recent scientific findings and make use of them for our health benefits
Try to use variety of whole foods as much as possible instead of isolated dietary supplements for your health problems - they are safer, cheaper, and usually more effective since they can provide multiple and balanced disease fighting capabilities
Choice of foods is important: since healing power of a food is depending on the content of pharmacologically active constituents that differ among foods, and certain foods may need to be avoided due to their disease encouraging activities
How do you prepare and eat your foods can affect their pharmacological effects
Concerns about multiple health conditions: foods that benefit one health condition may be harmful to others
Overall nutritional values of foods

Healthy Recipes That Taste Good

Delicious Cauliflower
6 servings

1 head cauliflower
1 cup good quality olive oil
1 tsp salt
2 Tbs minced garlic
2 Tbs chopped parsley

Separate cauliflower into flowerets and cook just until tender. Drain and keep warm. Heat the oil and salt in a pan and cook garlic and parsley for 2 minutes. Pour over the warm cauliflower and serve with additional chopped parsley if desired.

Vegetable Combo
4 servings

2 Tbs olive oil
1 cup each carrots, celery, and zucchini, sliced on a diagonal
1/2 cup each broccoli and cauliflower flowerets
3 cloves garlic, minced
1/4 dry white wine or chicken broth
1 Tbs light soy sauce
1 Tbs lemon juice
1/2 tsp pepper
Heat oil in a non-stick pan. Add vegetables and stir to coat with the oil. Add garlic and stir-fry for 2 minutes. Add the remaining ingredients and simmer the mixture, covered, for 2 minutes more. Serve immediately for maximum flavor and nutrition.

Cumin

Scientific Name: Cuminum cyminum

Biological Background: A seasoning that is the principal ingredient of curry powder, a blend of powdered Indian spices. Cumin is a member of the parsley family and cumin seeds resemble caraway seeds. The aromatic seed has a characteristic strong, slightly bitter taste. Traditionally cumin has been used to flavor cheese, unleavened bread, chili, and tomato sauce.

Nutritional Information: Due to its use as a spice, cumin provides insignificant amount of nutrients.

Pharmacological Activity: Studies have indicated that cumin has strong anticancer activity, which may be due to its phytochemical cuminaldehyde. Cuminaldehyde also has strong antiinflammatory properties. In addition, cumin contains two phytochemicals, cuminyl ester and limonene, which have been shown to stop aflatoxin from binding to DNA to start the cancer process.

Eating Tips: Use cumin to add an earthy flavor to Indian, Middle Eastern, and Mexican cuisines.

Apples, Good for Colon Health

In addition to genetic disorders, food consumed affects the incidence of colorectal cancer (colon). One of the foods that are proven to be able to prevent this cancer is apple.

Recent research shows, an apple or apple juice have a positive impact on the large intestine. Content of pectin and polyphenols found in apples much, are known to increase biological mechanism to produce compounds anti carcinogenic (anti-cancer) in the fermentation process.

“Apples are a source of fiber and antioxidants are good. Apples are also rich in pectin are effective as an anticancer substance in the large intestine,” said the researchers.

In a laboratory study conducted by German researchers, Dr. Dieter Schrenk, known components in apples can increase butyrate production, to prevent the formation of HDAC (Histone deacetlyases). HDAC declining production will push the growth of pre-cancerous cells and tumor cells.

Colon cancer is a cancer that is often encountered in the world. Cancer is not just about the men but also women. Colon cancer risk is increasing to the consumption of high fat and low in fiber, body fat, smoking, and lack of exercise.

Chlorophyll, a Unique Role in Kiwi Fruit

Generally the fruit changes color from green (when young) to yellow, orange, or red (when ripe). Only a few types of fruits that remains green when ripe. One of them is the kiwi.

The green color is caused by the chlorophyll pigment levels remained unchanged in the ripening process. Foodstuffs generally contain more chlorophyll is a good source of magnesium.

Many research results have shown that chlorophyll anti mutagenic properties (preventing the spread of cancer-causing genes). This occurs because the nature of chlorophyll binding reaction can inhibit carcinogens with DNA compounds, and compounds to counteract the radical reaction. Chlorophyll can also protect the immune system through the ability to reduce reactivity of radical compounds.

One study showed that klorofilin, the substance chlorophyll derivatives, capable of binding Aflatoxin B1 can inhibit the occurrence of liver cancer. Benitez research results and Wens (1996) showed that very effectively lower klorofilin superoxide anion (free radical species), whose capacity is higher than the beta-carotene or vitamin C.

Kiwi also contains inositol, which plays an important role in intracellular responses to hormones and neurotransmitters. Some research indicates that inositol supplementation helps lung function in premature infants and adults who experience depression. Kiwi also contains serotonin, a substance that is calm effect.

Immunity-Enhancing Foods

Be smart chooses foods of the season as the disease now. There are several types of food recommended by the experts to improve immunity and stamina.

1. Yoghurt
Probiotics, or good bacteria contained in yogurt produces a natural antibiotic that helps the integrity of intestinal mucosa, the metabolic processes, and boost immunity.

2. Oatmeal
Oatmeal and wheat also contain beta-glucan, the type of fiber that serves as antimicrobial and antioxidant. In addition to the antibodies the body increases, the consumption of these foods will speed up the healing process and help antibiotic work better.

3. Garlic
Various literatures recommends garlic as a kind of useful food for health. Garlic contains allicin is effective against infections and bacteria. A study also showed people who regularly eat garlic risk 30 percent lower colon cancer.

4. Fish
There is lots of selenium in seafood, like clams, lobsters, crabs, or fish, will help the white blood cells produce proteins that will drive cytokines flu virus out of the body. Salmon, mackerel or other fish rich in omega-3 is effective in reducing inflammation, improve circulation and protect the lungs from infection.

5. Tea
People who drank 5 cups of black tea every day for two weeks of interferon were found to have 10 times higher in blood than people who do not drink tea. Interferon is a virus-fighting. In addition, tea also contains the amino acid L-theanin, which is responsible for improving stamina. Theanin is found in green tea or black tea.

Balancing Red and White Meat

The beef can be processed into a variety of cuisines, both traditional (such as stews, kebabs, or bacon) or in the form of a modern processing (such as steak, corned beef, sausage, bacon, meatballs, etc.).

Apart from being a source of animal protein is very important for the body; meat also contains some saturated fatty acids and cholesterol, so that when consumed in excessive amounts can be bad for health.

Red meat consumption should be balanced white meat from poultry (chicken or duck) and fish. Better yet, if you can choose sea fish cooked by baking, steamed, or boiled, not fried.
Special attention should be directed to the innards. Offal is the organ in the body that has been slaughtered animals except the main meat, muscle, and bone. Offal can be: liver, heart, kidneys, tripe, intestines, tongue, and brain.

Liver is the main organ of the body parts of animals. More toxic compounds found in the liver than other parts of the body because the heart is the center of the neutralization of toxins in the digestive system.

Therefore, if you want to eat liver, you should wash them repeatedly until clean and boil until cooked, then process them as you wish. It is very important to reduce the danger posed.

The brain is a type of offal of the most popular. The brain has a soft texture and color grayish white. Generally, cow’s brain and is often processed sheep, especially the curry. Beware of the high cholesterol content in the brain.

Know History of Yogurt

Yogurt as we know it today actually has a very long history. Yogurt is one of the fermentation products with sour and sweet taste. In some countries, it was known as the yogurt different, for example Jugurt (Turkey), Zabady (Egypt, Sudan), Dahee (India), Cieddu (Italy), and Filmjolk (Scandinavia).

Yogurt contains live bacteria as probiotics, ie microbes from foods that are beneficial for micro flora in the digestive tract. So far the type most common probiotics are lactic acid bacteria belong to the Lactobacillus bulgaricus, Streptococcus themophilus, and Lactobacillus casei.

The concept of probiotics has been known since 2000 years ago. It is said that history, merchants from Turkey carrying milk in a bag of sheep intestines as the journey. Because the sun and exposed to the cold desert milk gradually turned into a solid mass. It was also changed, to be sour but very refreshing.
In India, since ancient yogurt is used as an upset stomach. It added that the Middle Eastern people are familiar with the yogurt since 4000 years ago. Since centuries ago, even, Persian women using yogurt to mask the beneficial of wrinkles delay. Until now these benefits can still be felt.

New since the early 19th century, the benefits of yogurt can be scientifically proven by Ilya Metchnikoff, a Russian scientist who worked at the Institute Pasteur, Paris. Metchnikoff get, the Bulgarian who has a habit of eating yogurt (fermented milk) remained healthy in old age.

Since then various studies about the benefits of fermented milk continues investigated. Metchnikoff himself eventually awarded the Nobel Prize, and since then fermented milk products continue to be developed.

Known fermented milk containing lactic acid bacteria are able to increase employment galactosidase enzyme which facilitates digestion of lactose in the intestine, improve nutritional quality, lower blood cholesterol, and prevent cancer and overcoming diarrhea.

Melons, Health for Skin

Melon fruit with a high economic value has significance for health. Nutrients they contain, both for the skin, eyes, nerves, and kidneys, and able to ward off cancer.

Levels of vitamin C (ascorbic acid) per 100 grams of melon about 34 mg. Vitamin C can be relied upon as an effective antioxidant to ward off free radicals. Oxidants (free radicals) are dangerous substances that can attack the body’s cells.

The function of vitamin C is also associated with collagen. Collagen is a protein compound that affects the integrity of cell structure in all the connective tissue, like skin. The presence of collagen can accelerate wound healing and maintain skin firmness.

Red melon and orange carotenoids containing compounds that can protect cells from free radicals and can also be converted into vitamin A. Vitamin A is essential to maintain the epidermis of the skin tissue in order to stay healthy. If there is enough vitamin D, skin so soft and moist. Often eat the melon, the skin will not be rough and dry.

High levels carotenoids can increase the body’s immune, thus reducing the risk of cancer. Carotenoids with vitamins E and C act as antioxidants to prevent lung cancer.

Melon is also a source of vitamin B. Vitamin B1 plays a role in the metabolism of carbohydrates to produce energy optimally. Melon is also rich in vitamin B2 (riboflavin) and the role of niacin maintains healthy skin, eyes, and nerves, while niacin prevents indigestion.

Melon is also rich in minerals. Calcium helps prevent blood clots, mineral acidity, and body and eliminate constipation cure. Melon water levels could reach 95 percent, so the cooling effect. Therefore, the melon can ease heartburn and cleaning of the remaining kidney metabolism.

Water serves as a solvent, part of the lubricant, chemical reagents; helps regulate body temperature, and maintain the body shape and composition. Melons have a diuretic power very well, thus preventing kidney disease.

Fiber food per 100 g of melon 0.7 g. Benefits of these fibers is to prevent the formation of carcinogenic compounds (cancer triggers), lower cholesterol, ease the process of defecation, helps weight loss, control blood sugar, so useful to prevent diabetes.

Salmon is Improving Intelligence Brain

Salmon is the best source of omega-3, DHA and EPA. All three are important to help the growth and brain function. EPA (Eicosapentaenoic acid) is believed to play an important role in the prevention of heart disease, while DHA (docosahezaenoic acid) needed for brain development and nerve.

Final research study – recently stated that the individuals who consume these fatty acids in their diet have a much mind sharp. The study, published in the International Journal of Cancer shows that omega-3 that contains DHA and EPA help to protect against the occurrence of breast cancer.

However, keep in mind, these fatty acids volatile when the fish cooked by frying or burned. The best way is with steamed recommended, because the fatty acid is not lost. Some tips for your diet variation with salmon:

1. Sandwich
Make a salmon sandwich, with tuna for addition, and mixed with mayonnaise, mustard, and tomato, small pieces of carrots, watercress and celery. Add strawberry yogurt as a couple your meal. If you want you can replace white bread with wheat bread.

2. Fish soup
Enter the salmon pieces that have been boiled into a broccoli cream soup you make, add a little piece of broccoli for extra nutrition, and so get the right flavor. In addition to easy, this meal contains no fat and calories. If you want you can vary these foods by making soup with a mixture of ordinary and a little bit of green tomatoes were sweet and sour.

3. Salmon burger
Chop the salmon to taste, combine with spinach, onions, garlic finely chopped. Stir together and form a ball – medium sized meat balls. Heat a frying pan, put a little oil, meat balls and insert with a spatula. Serve with red rice.

5 Amazing Foods That Will Help Strengthen Your Bones

Without our bones we wouldn’t be able to sit, stand, walk or do any other sort of movement. Even though our bones allow us to move, keeping them healthy so as to avoid breakage or shrinkage is really important in order to maintain a certain level of activity. Exercise is a great way to keep your bones healthy, but the truth is, many people don’t have the time, let alone the motivation required for daily exercise. Another way to keep your bones healthy is by changing your diet.

Calcium is the number one way to keep your bones healthy. Because our bones continually break down, and build up, they need a continual supply of calcium, one of the basic building blocks of strong and healthy bones. Just one 8 ounce glass of milk contains 300 milligrams of calcium. It doesn’t even matter if it’s skim, low fat or whole milk either. They all contain calcium. There are other great sources of calcium also. Here are 5 amazing foods that will help strengthen your bones.

Yogurt – Yogurt is a great alternate source of calcium for people who don’t like milk. One cup of yogurt has the same amount of calcium found in an 8 ounce glass of milk. Because the amount of calcium isn’t reduced when lactose is removed from yogurt, if you don’t drink milk because you are lactose-intolerant, you can try lactose-free or lactose-reduced yogurt and still reap all the calcium benefits.

Vegetables – Vegetables are loaded with all sorts of nutrients that are excellent for your bones. Two of the best sources of calcium-rich vegetables are spinach and broccoli. Of course, fresh is always better. When any food is processed, the amount of vital nutrients and vitamins they contain are reduced, so always reach for fresh when it’s available. And try not to over-cook them either, because this can reduce the levels even more.

Fish – Fish is a great source of calcium and vitamin D. In case you didn’t know, your body can’t absorb calcium on its own. It needs vitamin D in order to be able to absorb the calcium. Fish is a great source of both. The fatty oils found in fish have been known to reduce bone loss. It’s important to avoid fish that contains high levels of mercury which can be extremely harmful to the heart, brain, and kidneys. Mercury will also weaken the immune system.

Nuts and Seeds – Nuts and seeds are great because they not only help to keep your bones healthy by providing calcium, certain ones like almonds and peanuts contain potassium which helps to prevent the loss of calcium.

Fortified Foods – Fortified foods are foods that are enhances with essential vitamins and minerals that are great for overall health; this includes calcium for healthy bones. By adding additional nutrients and minerals to the existing levels already present in food, the benefits you get from them are greater.

Bananas Can Prevent HIV?

Experts indicate, bananas have a substance that has the potential to become an obstacle to HIV infection. These findings are expected to open a new window in the treatment of prevention of HIV infection has yet to find a cure. Researchers from the University of Michigan Medical School are interested in lectins, chemicals that are naturally in plants, because of its ability to stop the chain reaction of various types of infections. Laboratory test results show, BanLec, lectins found in bananas, as effective as anti-HIV drugs at this time.

A new way to stop the spread of HIV is absolutely necessary. We have a number of new HIV infections exceeds the number of individuals who received antiretroviral drugs, namely 2.5 to 1. In fact, there are no signs of an HIV vaccine would be present in the near future.

Currently the use of condoms is still so prevention of HIV transmission is most effective when used consistently and correctly. Other prevention strategies are also effective means to prevent transmission through the vagina and rectum using a drug that prevents HIV entry into target cells.

Research conducted by Michigan State University researcher shows how lectins can identify the attackers from outside the body, such as viruses, and attack him as a pathogen, can be developed to identify the HIV virus.

Besides having the same potential anti-HIV drugs currently available, the banana lectins are also much cheaper to produce as a drug that can reach the wider community. Lectins from banana are believed to be more effective when used in preventive medicine components of the virus that apply the genitals or anus.

“The problem for anti-HIV drugs is the ability of the virus to mutate and become resistant. However, it can be prevented by lectins. Lectins can be attached to the sugar found in various points of HIV-1 envelope and the estimated need of mutation for the virus to multiply get it, “said Erwin J Goldstein, PhD, professor of biological chemistry.

Nuts for Cholesterol Reduction

Back to nature, so is the expression to combat rising cholesterol levels. Researchers from Loma Linda University, United States, reported that the consumption of nuts is effective for lowering cholesterol levels in the blood.

The analysis of 25 studies involving 600 people showed, consume 67 grams of nuts (equivalent to a small bag) every day could lower cholesterol levels up to 7.4 percent. However, experts did not recommend the consumption of processed peas with sugar or salt.

Not only cholesterol, apparently nuts are also useful for reducing triglycerides, blood fats, are associated with heart disease. Benefits of nuts are more pronounced in those classified as obese body weight.

Aside from being a source of fiber and a good vegetable protein, researchers can not explain how the mechanism of the cholesterol-lowering nut. One theory states, the content of Phytosterol which is naturally present in nuts will prevent the absorption of cholesterol by the body. Pea is a food that is cheap and accessible. Beans, red beans, peas, or soybeans, when processed into various types of food will benefit your health. In addition to making it into soups, beans are also delicious when boiled. So, there’s no reason to exclude this food in our daily menu.

Great Company only sells Great Product from Reputable Producers

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People would be very please if they get or use quality product. In terms of food, they will also make sure that they consume great and healthy food due to the healthy reason. Actually Cotswold Fayre also provide customer with perfect food. Cotswold Fayre provide all kinds which is needed such as gluten free food, organic food, cakes and biscuits, snacks, pasta and rice, soft drinks and much more. As gluten free suppliers, Cotswold Fayre supply ranges of gluten free foods including gluten free Christmas pudding and cereals and also bread and mix. And as gluten free wholesale, this company provide all kinds of people needs such as mentioned above. Cotswold Fayre guarantees that people will consume outstanding product in terms of shape and flavor. They emphasize what they aim in their site. They also mention that they cooperate with topnotch producer who usually use the very finest ingredients for their product. In short, Cotswold Fayre only sells products from reputable producers. Here is some of the example of reputable products which is sold by Cotswold Fayre: Jenkins and Hustwit Victorian Christmas Pudding and Gluten free and diabetic varieties, Coles Guinness Christmas pudding.

Healthy Ways to Eat Fruits

The benefits of fruit would be more optimal if we know how to eat them well, apart from maximizing the portion of 10 servings each day. Some other things also need to be considered, from how to eat to how to wash it.

Eat immediately, blend, fresh juice, or bottled?
Make a habit of eating the fruit directly to chew to take advantage of the fiber. It is rather difficult for the elderly or children. If the condition is not possible, choose the second way, which is blended (not juiced). Because the fruit juice from the fruit consumed only water, not fiber.

However, for variety and ease to meet intake 10 servings of fruit each day, the juice can be a combination of eating the fruit which is also recommended. While bottled juice, better choose the original fruit juice packaging. Choose a package with pickling juices which meet nutritional standards. Food technology research to find a safe preservation with UHT, with heating in temperatures of more than 150 degrees Celsius, but the process is only 1-2 seconds. Damage to fruit substance remains there, but very little.

Eat fruit with skin or seeds
High in fiber and vitamins come from all parts of the fruit. So, eat apples and pears with the skin. Or, chewable grape seeds also contain vitamin E because of his height. Many supplements are derived from grape seed extract as antioxidant good, and so with a watermelon. Eat a piece of watermelon with a white crust on the bottom of the fruit. This skin is useful as an addition to fruit passion for opening the flow of blood.

Choose fresh fruit
Benefits will be greater fruit if eaten immediately after picking from the tree. The longer stored after harvest, vitamins from the fruit began to decrease. If you buy in supermarkets, you should ask how long the fruit on display. That way, you can assess the freshness of the fruit.

Eating fruit anytime
There is no rule when to eat fruit. Eat fruits whether before, after, or while eating. Human digestive considered a genius, because when eating, the stomach will digest the food intake, including fruit. Instead of fruit into the food good bacteria the body needs.

Washing the fruit with warm water flush
We recommend that you wash the fruit with water it and not soaked. However, make sure the water to wash the fruit is warm and not hot water dispenser. Water temperature is 70 degrees Celsius cooler. To wash the fruit should the water temperature 50 degrees Celsius so that vitamins are not destroyed by heat.