Apples Health Dictionary

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Apples: From 1 Different Sources

Nutritional Profile Energy value (calories per serving): Low Protein: Low Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: High Sodium: Low (fresh or dried fruit) High (dried fruit treated with sodium sulfur compounds) Major vitamin contribution: Vitamin C Major mineral contribution: Potassium

About the Nutrients in This Food Apples are a high-fiber fruit with insoluble cellulose and lignin in the peel and soluble pectins in the flesh. Their most important vitamin is vitamin C. One fresh apple, 2.5 inches in diameter, has 2.4 g dietary fiber and 4.6 mg vitamin C (6 percent of the R DA for a woman, 5 percent of the R DA for a man). The sour taste of all immature apples (and some varieties, even when ripe) comes from malic acid. As an apple ripens, the amount of malic acid declines and the apple becomes sweeter. Apple seeds contain amygdalin, a naturally occurring cyanide/sugar compound that degrades into hydrogen cyanide. While accidentally swal- lowing an apple seed once in a while is not a serious hazard for an adult, cases of human poisoning after eating apple seeds have been reported, and swallowing only a few seeds may be lethal for a child.

The Most Nutritious Way to Serve This Food Fresh and unpared, to take advantage of the fiber in the peel and preserve the vitamin C, which is destroyed by the heat of cooking.

Diets That May Restrict or Exclude This Food Antiflatulence diet (raw apples) Low-fiber diet

Buying This Food Look for: Apples that are firm and brightly colored: shiny red Macintosh, Rome, and red Delicious; clear green Granny Smith; golden yellow Delicious. Avoid: Bruised apples. When an apple is damaged the injured cells release polyphenoloxi- dase, an enzyme that hastens the oxidation of phenols in the apple, producing brownish pigments that darken the fruit. It’s easy to check loose apples; if you buy them packed in a plastic bag, turn the bag upside down and examine the fruit.

Storing This Food Store apples in the refrigerator. Cool storage keeps them from losing the natural moisture that makes them crisp. It also keeps them from turning brown inside, near the core, a phe- nomenon that occurs when apples are stored at warm temperatures. Apples can be stored in a cool, dark cabinet with plenty of circulating air. Check the apples from time to time. They store well, but the longer the storage, the greater the natural loss of moisture and the more likely the chance that even the crispest apple will begin to taste mealy.

Preparing This Food Don’t peel or slice an apple until you are ready to use it. When you cut into the apple, you tear its cells, releasing polyphenoloxidase, an enzyme that darkens the fruit. Acid inactivates polyphenoloxidase, so you can slow the browning (but not stop it completely) by dipping raw sliced and/or peeled apples into a solution of lemon juice and water or vinegar and water or by mixing them with citrus fruits in a fruit salad. Polyphenoloxidase also works more slowly in the cold, but storing peeled apples in the refrigerator is much less effective than immersing them in an acid bath.

What Happens When You Cook This Food When you cook an unpeeled apple, insoluble cellulose and lignin will hold the peel intact through all normal cooking. The flesh of the apple, though, will fall apart as the pectin in its cell walls dissolves and the water inside its cells swells, rupturing the cell walls and turning the apples into applesauce. Commercial bakers keep the apples in their apple pies firm by treating them with calcium; home bakers have to rely on careful timing. To prevent baked apples from melting into mush, core the apple and fill the center with sugar or raisins to absorb the moisture released as the apple cooks. Cutting away a circle of peel at the top will allow the fruit to swell without splitting the skin. Red apple skins are colored with red anthocyanin pigments. When an apple is cooked, the anthocyanins combine with sugars to form irreversible brownish compounds.

How Other Kinds of Processing Affect This Food Juice. Apple juice comes in two versions: “cloudy” (unfiltered) and “clear” (filtered). Cloudy apple juice is made simply by chopping or shredding apples and then pressing out and straining the juice. Clear apple juice is cloudy juice filtered to remove solid particles and then treated with enzymes to eliminate starches and the soluble fiber pectin. Since 2000, follow- ing several deaths attributed to unpasteurized apple juice contaminated with E. coli O157: H7, the FDA has required that all juices sold in the United States be pasteurized to inactivate harmful organisms such as bacteria and mold. Note: “Hard cider” is a mildly alcoholic bever- age created when natural enzyme action converts the sugars in apple juice to alcohol; “non- alcohol cider” is another name for plain apple juice. Drying. To keep apple slices from turning brown as they dry, apples may be treated with sulfur compounds that may cause serious allergic reactions in people allergic to sulfites.

Medical Uses and/or Benefits As an antidiarrheal. The pectin in apple is a natural antidiarrheal that helps solidif y stool. Shaved raw apple is sometimes used as a folk remedy for diarrhea, and purified pectin is an ingredient in many over-the-counter antidiarrheals. Lower cholesterol levels. Soluble fiber (pectin) may interfere with the absorption of dietary fats, including cholesterol. The exact mechanism by which this occurs is still unknown, but one theory is that the pectins in the apple may form a gel in your stomach that sops up fats and cholesterol, carrying them out of your body as waste. Potential anticarcinogenic effects. A report in the April 2008 issue of the journal Nutrition from a team of researchers at the Universit y of Kaiserslautern, in Germany, suggests that several natural chemicals in apples, including but yrate (produced naturally when the pectin in apples and apple juice is metabolized) reduce the risk of cancer of the colon by nourishing and protecting the mucosa (lining) of the colon.

Adverse Effects Associated with This Food Intestinal gas. For some children, drinking excess amounts of apple juice produces intestinal discomfort (gas or diarrhea) when bacteria living naturally in the stomach ferment the sugars in the juice. To reduce this problem, the American Academy of Pediatrics recommends that children ages one to six consume no more than four to six ounces of fruit juice a day; for children ages seven to 18, the recommended serving is eight to 12 ounces a day. Cyanide poisoning. See About the nutrients in this food. Sulfite allergies (dried apples). See How other kinds of processing affect this food.

Food/Drug Interactions Digoxin (Lanoxicaps, Lanoxin). Pectins may bind to the heart medication digoxin, so eating apples at the same time you take the drug may reduce the drug’s effectiveness.

Health Source: A Nutritional, Medical and Culinary Guide
Author: Health Dictionary

Ficus

Ficus spp.

Moraceae

The genus Ficus constitutes an important group of trees with immense medicinal value. It is a sacred tree of Hindus and Buddhists. Among the varied number of species, the most important ones are the four trees that constitute the group “Nalpamaram”, namely, F. racemosa, F. microcarpa, F. benghalensis and F. religiosa (Athi, Ithi, Peral and Arayal respectively).

1. Ficus racemosa Linn. syn. F. glomerata Roxb.

Eng: Cluster fig, Country fig

San: Udumbarah, Sadaphalah

Hin: Gular, Umar

Ben: Jagya dumur

Mal, Tam,

Kan: Athi

Tel: Udambaramu, Paidi

Gular fig, Cluster fig or Country fig, which is considered sacred, has golden coloured exudate and black bark. It is distributed all over India. Its roots are useful in treating dysentery. The bark is useful as a wash for wounds, highly efficacious in threatened abortions and recommended in uropathy. Powdered leaves mixed with honey are given in vitiated condition of pitta. A decoction of the leaves is a good wash for wounds and ulcers. Tender fruits (figs) are used in vitiated conditions of pitta, diarrhoea, dyspepsia and haemorrhages. The latex is administered in haemorrhoids and diarrhoea (Warrier et al, 1995). The ripe fruits are sweet, cooling and are used in haemoptysis, thirst and vomiting (Nadkarni, 1954; Aiyer et al, 1957; Moos, 1976). Nalpamaradi coconut oil, Candanasava, Valiya Arimedastaila, Dinesavalyadi Kuzhambu, Abhrabhasma, Valiya candanaditaila, etc. are some important preparations using the drug (Sivarajan et al, 1994).

It is a moderate to large-sized spreading laticiferous, deciduous tree without many prominent aerial roots. Leaves are dark green and ovate or elliptic. Fruit receptacles are 2-5cm in diameter, sub- globose or pyriform arranged in large clusters on short leafless branches arising from main trunk or large branches. Figs are smooth or rarely covered with minute soft hairs. When ripe, they are orange, dull reddish or dark crimson. They have a pleasant smell resembling that of cedar apples. The bark is rusty brown with a fairly smooth and soft surface, the thickness varying from 0.5-2cm according to the age of the trunk or bark. Surface is with minute separating flakes of white tissue. Texture is homogeneously leathery (Warrier et al, 1995).

Stem-bark gives gluanol acetate, -sitosterol, leucocyanidin-3-O- -D-glucopyrancoside, leucopelargonidin-3-O- -D-glucopyranoside, leucopelargonidin -3-O- -L-rhamnopyranoside, lupeol, ceryl behenate, lupeol acetate and -amyrin acetate. Stem- bark is hypoglycaemic and anti-protozoal. Gall is CVS active. Bark is tonic and used in rinder pest diseases of cattle. Root is antidysenteric and antidiabetic. Leaf is antibilious. Latex is antidiarrhoeal and used in piles. Bark and syconium is astringent and used in menorrhagia (Husain et al, 1992).

2. Ficus microcarpa Linn. f. syn. F. retusa auct. Non. Linn.

San: Plaksah; Hin,

Ben: Kamarup;

Mal: Ithi, Ithiyal;

Tam: Kallicci, Icci;

Kan: Itti;

Tel: Plaksa

Plaksah is the Ficus species with few branches and many adventitious roots growing downward. It is widely distributed throughout India and in Sri Lanka, S. China, Ryuku Isles and Britain. Plakasah is one of the five ingredients of the group panchvalkala i.e, five barks, the decoction of which is extensively used to clear ulcers and a douche in leucorrhoea in children. This decoction is administered externally and internally with satisfactory results. Plaksah is acclaimed as cooling, astringent, and curative of raktapitta doshas, ulcers, skin diseases, burning sensation, inflammation and oedema. It is found to have good healing property and is used in preparation of oils and ointments for external application in the treatment of ulcers (Aiyer and Kolammal, 1957). The stem-bark is used to prepare Usirasava, Gandhataila, Nalpamaradi taila, Valiya marmagulika, etc. (Sivarajan et al, 1994). The bark and leaves are used in wounds, ulcers, bruises, flatulent colic, hepatopathy, diarrhoea, dysentery, diabetes, hyperdipsia, burning sensation, haemaorrhages, erysipelas, dropsy, ulcerative stomatitis, haemoptysis, psychopathy, leucorrhoea and coporrhagia (Warrier et al,1995) F. microcarpa is a large glabrous evergreen tree with few aerial roots. Leaves are short- petioled, 5-10cm long, 2-6cm wide and apex shortly and bluntly apiculate or slightly emarginate. Main lateral nerves are not very prominent and stipules are lanceolate. Fruit receptacles are sessile and globose occurring in axillary pairs. It is yellowish when ripe without any characteristic smell. Bark is dark grey or brown with a smooth surface except for the lenticels. Outer bark is corky and crustaceous thin and firmly adherent to inner tissue. Inner bark is light and flesh coloured with firbrous texture (Warrier et al, 1995). It is also equated with many other species of the genus. viz. F. Singh and Chunekar, 1972; Kapoor and Mitra, 1979; Sharma, 1983).

The bark contains tannin, wax and saponin. Bark is antibilious. Powdered leaves and bark is found very good in rheumatic headache. The bark and leaves are astringent, refrigerant, acrid and stomachic.

3. Ficus benghalensis Linn.

Eng: Banyan tree; San: Nyagrodhah, Vatah;

Hin: Bat, Bargad;

Ben: Bar, Bot; Mar: Vada; Mal: Peral, Vatavriksham;

Tam: Alamaram, Peral;

Kan: Ala;

Tel: Peddamarri;

Guj: Vad

Banyan tree is a laticiferous tree with reddish fruits, which is wound round by aerial adventitious roots that look like many legs. It is found in the Sub-Himalayan tract and Peninsular India. It is also grawn throughout India. It is widely used in treatment of skin diseases with pitta and rakta predominance. Stem-bark, root -bark, aerial roots, leaves, vegetative buds and milky exudate are used in medicine. It improves complexion, cures erysepelas, burning sensation and vaginal disorders, while an infusion of the bark cures dysentery, diarrhoea, leucorrhoea, menorrhagia, nervous disorders and reduces blood sugar in diabetes. A decoction of the vegetative buds in milk is beneficial in haemorrhages. A paste of the leaves is applied externally to abcesses and wounds to promote suppuration, while that of young aerial roots cure pimples. Young twigs when used as a tooth brush strengthen gum and teeth (Nadkarni, 1954; Aiyer and Kolammal, 1957; Mooss,1976). The drug forms an important constituent of formulations like Nalpamaradi Coconut oil, Saribadyasava, Kumkumadi taila, Khadi ra gulika, Valiyacandanadi taila, Candanasava, etc. (Sivarajan et al, 1994). The aerial roots are useful in obstinate vomiting and leucorrhoea and are used in osteomalacia of the limbs. The buds are useful in diarrhoea and dysentery. The latex is useful in neuralgia, rheumatism, lumbago, bruises, nasitis, ulorrhagia, ulitis, odontopathy, haemorrhoids, gonorrhoea, inflammations, cracks of the sole and skin diseases (Warrier et al, 1995).

It is a very large tree up to 30m in height with widely spreading branches bearing many aerial roots functioning as prop roots. Bark is greenish white. Leaves are simple, alternate, arranged often in clusters at the ends of branches. They are stipulate, 10-20cm long and 5-12.5cm broad, broadly elliptic to ovate, entire, coriaceous, strongly 3-7 ribbed from the base. The fruit receptacles are axillary, sessile, seen in pairs globose, brick red when ripe and enclosing male, female and gall flowers. Fruits are small, crustaceous, achenes, enclosed in the common fleshy receptacles. The young bark is somewhat smooth with longitudinal and transverse row of lenticels. In older bark, the lenticels are numerous and closely spaced; outer bark easily flakes off. The fresh cut surface is pink or flesh coloured and exudes plenty of latex. The inner most part of the bark adjoining the wood is nearly white and fibrous (Warrier et al, 1995).

The bark yields flavanoid compounds A, B and C; A and C are identified as different forms of a leucoanthocyanidin and compound B a leucoanthocyanin. All the 3 were effective as hypoglycaemic agents. Leaves give friedelin, -sitosterol, flavonoids- quercetin-3-galactoside and rutin. Heart wood give tiglic acid ester of taraxasterol. Bark is hypoglycemic, tonic, astringent, antidiarrhoeal and antidiabetic. Latex is antirheumatic. Seed is tonic. Leaf is diaphoretic. Root fibre is antigonorrhoeic. Aerial root is used in debility and anaemic dysentery (Husain et al, 1992).

.4. Ficus religiosa Linn.

Eng:Peepal tree, Sacred fig; San:Pippalah, Asvatthah; Hin:Pippal, Pipli, Pipar; Mal:Arayal

Ben: Asvatha;

Tam: Arasu, Asvattam;

Kan: Aswatha;

Tel: Ravi; Mar: Ashvata, Pimpala

Peepal tree or Sacred fig is a large deciduous tree with few or no aerial roots. It is common throughout India, often planted in the vicinity of the temples. An aqueous extract of the bark has an antibacterial activity against Staphylococcus aureus and Escherichia coli. It is used in the treatment of gonorrhoea, diarrhoea, dysentery, haemorrhoids and gastrohelcosis. A paste of the powdered bark is a good absorbent for inflammatory swellings. It is also good for burns. Leaves and tender shoots have purgative properties and are also recommended for wounds and skin diseases. Fruits are laxative and digestive. The dried fruit pulverized and taken in water cures asthma. Seeds are refrigerant and laxative. The latex is good for neuralgia, inflammations and haemorrhages (Warrier et al, 1995). Decoction of the bark if taken in honey subdues vatarakta (Nadkarni, 1954; Aiyer and Kolammal, 1957; Mooss, 1976; Kurup et al, 1979). The important preparations using the drug are Nalpamaradi taila, Saribadyasava, Candanasava, Karnasulantaka, Valiyamarma gulika etc (Sivarajan et al, 1994). branches bearing long petioled, ovate, cordate shiny leaves. Leaves are bright green, the apex produced into a linear-lanceolate tail about half as long as the main portion of the blade. The receptacles occurring in pairs and are axillary, depressed globose, smooth and purplish when ripe. The bark is grey or ash coloured with thin or membranous flakes and is often covered with crustose lichen patches. The outer bark is not of uniform thickness, the middle bark in sections appear as brownish or light reddish brown. The inner part consists of layers of light yellowish or orange brown granular tissue (Warrier et al, 1995).

Bark gives -sitosterol and its glucoside. Bark is hypoglycaemic. Stem bark is antiprotozoal, anthelmintic and antiviral. Bark is astringent, antigonorrheic, febrifuge, aphrodisiac and antidysenteric. Syconium, leaf and young shoot is purgative (Husain et al, 1992).

Agrotechnology: Ficus species can be cultivated in rocky areas, unused lands, or other wastelands of the farmyard. The plant is vegetatively propagated by stem cuttings. A few species are also seed propagated. Stem cuttings of pencil thickness taken from the branches are to be kept for rooting. Rooted cuttings are to be transplanted to prepared pits. No regular manuring is required. Irrigation is not a must as a plant is hardy. The plant is not attacked by any serious pests or diseases. Bark can be collected after 15 years. Ficus species generally has an economic life span of more than hundred years. Hence bark can be regularly collected from the tree. Root, bark, leaves, fruits and latex form the economic parts (Prasad et al,1995).... ficus

Apricots

Nutritional Profile Energy value (calories per serving): Low Protein: Moderate Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: High Sodium: Low (fresh or dried fruit) High (dried fruit treated with sodium sulfur compounds) Major vitamin contribution: Vitamin A Major mineral contribution: Iron

About the Nutrients in This Food Apricots are a good source of dietary fiber with insoluble cellulose and lignin in the skin and soluble pectins in the flesh. The apricot’s creamy golden color comes from deep yellow carotenes (including beta-carotene) that make the fruit a good source of vitamin A. Apricots also have vitamin C and iron. One apricot has 0.7 g dietary fiber, 674 IU vitamin A (21 percent of the R DA for a woman, 23 percent of the R DA for a man), and 3.5 mg vitamin C (5 percent of the R DA for a woman, 4 percent of the R DA for a man). Two dried apricot halves provide 0.6 g dietary fiber, 252 IU vitamin A (11 percent of the R DA for a woman, 8 percent of the R DA for a man), no vitamin C, and 2 mg iron (11 percent of the R DA for a woman, 25 percent of the R DA for a man). The bark, leaves, and inner stony pit of the apricot all contain amyg- dalin, a naturally occurring compound that degrades to release hydrogen cyanide (prussic acid) in your stomach. Apricot oil, treated during processing to remove the cyanide, is marked FFPA to show that it is “free from prussic acid.” Cases of fatal poisoning from apricot pits have been reported, including one in a three-year-old girl who ate 15 apricot kernels (the seed inside the pit). Extract of apricot pits, known medically as Laetrile, has been used by some alternative practitioners to treat cancer on the theory that the cyanide in amygdalin is released only when it comes in contact with beta-glucuronidase, an enzyme common to tumor cells. Scientifically designed tests of amygdalin have not shown this to be true. Laetrile is illegal in the United States.

The Most Nutritious Way to Serve This Food Ounce for ounce, dried apricots are richer in nutrients and fiber than fresh ones.

Diets That May Restrict or Exclude This Food Low-fiber diet Low-potassium diet Low-sodium diet (dried apricots containing sodium sulfide)

Buying This Food Look for: Firm, plump orange fruit that gives slightly when you press with your thumb. Avoid: Bruised apricots. Like apples and potatoes, apricots contain polyphenoloxidase, an enzyme that combines with phenols in the apricots to produce brownish pigments that discolor the fruit. When apricots are bruised, cells are broken, releasing the enzyme so that brown spots form under the bruise. Avoid apricots that are hard or mushy or withered; all are less flavorsome than ripe, firm apricots, and the withered ones will decay quickly. Avoid greenish apricots; they are low in carotenes and will never ripen satisfactorily at home.

Storing This Food Store ripe apricots in the refrigerator and use them within a few days. Apricots do not lose their vitamin A in storage, but they are very perishable and rot fairly quickly.

Preparing This Food When you peel or slice an apricot, you tear its cells walls, releasing polyphenoloxidase, an enzyme that reacts with phenols in the apricots, producing brown compounds that darken the fruit. Acids inactivate polyphenoloxidase, so you can slow down this reaction (but not stop it completely) by dipping raw sliced and/or peeled apricots into a solution of lemon juice or vinegar and water or by mixing them with citrus fruits in a fruit salad. Polyphenoloxidase also works more slowly in the cold, but storing peeled apricots in the refrigerator is much less effective than an acid bath. To peel apricots easily, drop them into boiling water for a minute or two, then lift them out with a slotted spoon and plunge them into cold water. As with tomatoes, this works because the change in temperature damages a layer of cells under the skin so the skin slips off easily.

What Happens When You Cook This Food Cooking dissolves pectin, the primary fiber in apricots, and softens the fruit. But it does not change the color or lower the vitamin A content because carotenes are impervious to the heat of normal cooking.

How Other Kinds of Processing Affect This Food Juice. Since 2000, following several deaths attributed to unpasteurized apple juice contami- nated with E. coli O157:H7, the FDA has required that all juices sold in the United States be pasteurized to inactivate harmful organisms such as bacteria and mold. Drying. Five pounds of fresh apricots produce only a pound of dried ones. Drying removes water, not nutrients; ounce for ounce, dried apricots have 12 times the iron, seven times the fiber, and five times the vitamin A of the fresh fruit. Three and a half ounces of dried apricots provide 12,700 IU vitamin A, two and a half times the full daily requirement for a healthy adult man, and 6.3 mg of iron, one-third the daily requirement for an adult woman. In some studies with laboratory animals, dried apricots have been as effective as liver, kidneys, and eggs in treating iron-deficiency anemia. To keep them from turning brown as they dry, apricots may be treated with sulfur dioxide. This chemical may cause serious allergic reactions, including anaphylactic shock, in people who are sensitive to sulfites.

Medical Uses and/or Benefits * * *

Adverse Effects Associated with This Food Sulfite allergies. See How other kinds of processing affect this food.

Food/Drug Interactions * * *... apricots

Avocados

Nutritional Profile Energy value (calories per serving): Moderate Protein: Low Fat: High Saturated fat: High Cholesterol: None Carbohydrates: Moderate Fiber: High to very high Sodium: Low Major vitamin contribution: Vitamins A, folate, vitamin C Major mineral contribution: Potassium

About the Nutrients in This Food The avocado is an unusual fruit because about 16 percent of its total weight is fat, primarily monounsaturated fatty acids. Like many other fruits, avo- cados are high in fiber (the Florida avocado is very high in fiber), a good source of the B vitamin folate, vitamin C, and potassium. The edible part of half of one average size avocado (100 g/3.5 ounces) provides 6.7 g dietary fiber, 15 g fat (2.1 g saturated fat, 9.7 g monoun- saturated fat, 1.8 g polyunsaturated fat), 81 mcg folate (20 percent of the R DA), 20 mg vitamin C (26 percent of the R DA for a woman, 22 percent for a man), and 485 mg potassium (the equivalent of one eight-ounce cup of fresh orange juice). The edible part of one-half a Florida avocado (a.k.a. alligator pear) has eight grams dietary fiber, 13.5 g fat (2.65 g saturated fat), 81 mcg folate (41 percent of the R DA for a man, 45 percent of the R DA for a woman), 12 mg vitamin C (20 percent of the R DA), and 741 mg potassium, 50 percent more than one cup fresh orange juice.

Diets That May Exclude or Restrict This Food Controlled-potassium diet Low-fat diet

Buying This Food Look for: Fruit that feels heavy for its size. The avocados most commonly sold in the U.S. are the Hass—a purple-black bumpy fruit that accounts for 85 percent of the avocados shipped from California—and the smooth-skinned Florida avocado (“alligator pear”). The oval, midwinter Bacon; the pear-shaped, late-fall Fuerte; the Gwen, a slightly larger Hass; Pinkerton, pear-shaped with a smaller seed; the round summer Reed; and the yellow-green, pear-shaped Zutano. Avoid: Avocados with soft dark spots on the skin that indicate damage underneath.

Storing This Food Store hard, unripened avocados in a warm place; a bowl on top of the refrigerator will do. Avocados are shipped before they ripen, when the flesh is hard enough to resist bruising in transit, but they ripen off the tree and will soften nicely at home. Store soft, ripe avocados in the refrigerator to slow the natural enzyme action that turns their flesh brown as they mature even when the fruit has not been cut.

Preparing This Food When you peel or slice an avocado, you tear its cell walls, releasing polyphenoloxidase, an enzyme that converts phenols in the avocado to brownish compounds that darken the avocado’s naturally pale green flesh. You can slow this reaction (but not stop it completely) by brushing the exposed surface of the avocado with an acid (lemon juice or vinegar). To store a cut avocado, brush it with lemon juice or vinegar, wrap it tightly in plastic, and keep it in the refrigerator—where it will eventually turn brown. Or you can store the avocado as guacamole; mixing it with lemon juice, tomatoes, onions, and mayonnaise (all of which are acidic) is an efficient way to protect the color of the fruit.

Medical Uses and/or Benefits Lower risk of some birth defects. As many as two of every 1,000 babies born in the United States each year may have cleft palate or a neural tube (spinal cord) defect due to their moth- ers’ not having gotten adequate amounts of folate during pregnancy. The current R DA for folate is 180 mcg for a healthy woman and 200 mcg for a healthy man, but the FDA now recommends 400 mcg for a woman who is or may become pregnant. Taking folate supple- ments before becoming pregnant and through the first two months of pregnancy reduces the risk of cleft palate; taking folate through the entire pregnancy reduces the risk of neural tube defects. Lower risk of heart attack. In the spring of 1998, an analysis of data from the records for more than 80,000 women enrolled in the long-running Nurses’ Health Study at Harvard School of Public Health/Brigham and Woman’s Hospital, in Boston, demonstrated that a diet providing more than 400 mcg folate and 3 mg vitamin B6 daily, from either food or supplements, more than twice the current R DA for each, may reduce a woman’s risk of heart attack by almost 50 percent. Although men were not included in the analysis, the results are assumed to apply to them as well. However, data from a meta-analysis published in the Journal of the American Medical Association in December 2006 called this theory into question. Researchers at Tulane Univer- sity examined the results of 12 controlled studies in which 16,958 patients with preexisting cardiovascular disease were given either folic acid supplements or placebos (“look-alike” pills with no folic acid) for at least six months. The scientists, who found no reduction in the risk of further heart disease or overall death rates among those taking folic acid, concluded that further studies will be required to ascertain whether taking folic acid supplements reduces the risk of cardiovascular disease. Lower levels of cholesterol. Avocados are rich in oleic acid, a monounsaturated fat believed to reduce cholesterol levels. Potassium benefits. Because potassium is excreted in urine, potassium-rich foods are often recommended for people taking diuretics. In addition, a diet rich in potassium (from food) is associated with a lower risk of stroke. A 1998 Harvard School of Public Health analysis of data from the long-running Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of high potassium foods a day vs. those who ate less than four servings. Among men with high blood pressure, taking a daily 1,000 mg potas- sium supplement—about the amount of potassium in one avocado—reduced the incidence of stroke by 60 percent.

Adverse Effects Associated with This Food Latex-fruit syndrome. Latex is a milky fluid obtained from the rubber tree and used to make medical and surgical products such as condoms and protective latex gloves, as well as rubber bands, balloons, and toys; elastic used in clothing; pacifiers and baby-bottle nipples; chewing gum; and various adhesives. Some of the proteins in latex are allergenic, known to cause reactions ranging from mild to potentially life-threatening. Some of the pro- teins found naturally in latex also occur naturally in foods from plants such as avocados, bananas, chestnuts, kiwi fruit, tomatoes, and food and diet sodas sweetened with aspar- tame. Persons sensitive to these foods are likely to be sensitive to latex as well. NOT E : The National Institute of Health Sciences, in Japan, also lists the following foods as suspect: A lmonds, apples, apricots, bamboo shoots, bell peppers, buckwheat, cantaloupe, carrots, celer y, cherries, chestnuts, coconut, figs, grapefruit, lettuce, loquat, mangoes, mushrooms, mustard, nectarines, oranges, passion fruit, papaya, peaches, peanuts, peppermint, pine- apples, potatoes, soybeans, strawberries, walnuts, and watermelon.

Food/Drug Interactions MAO inhibitors. Monoamine oxidase (M AO) inhibitors are drugs used as antidepressants or antihypertensives. They inhibit the action of enzymes that break down the amino acid tyramine so it can be eliminated from the body. Tyramine is a pressor amine, a chemical that constricts blood vessels and raises blood pressure. If you eat a food such as avocado that contains tyramine while you are taking an M AO inhibitor you cannot eliminate the pressor amine, and the result may be abnormally high blood pressure or a hypertensive crisis (sus- tained elevated blood pressure). False-positive test for tumors. Carcinoid tumors (which may arise from tissues in the endo- crine system, the intestines, or the lungs) secrete serotonin, a natural chemical that makes blood vessels expand or contract. Because serotonin is excreted in urine, these tumors are diagnosed by measuring the levels of serotonin by-products in the urine. Avocados contain large amounts of serotonin; eating them in the three days before a test for an endocrine tumor might produce a false-positive result, suggesting that you have the tumor when in fact you don’t. (Other foods high in serotonin are bananas, eggplant, pineapples, plums, tomatoes, and walnuts.)... avocados

Bananas

Nutritional Profile Energy value (calories per serving): Moderate Protein: Low Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: Moderate Sodium: Low Major vitamin contribution: B vitamins, vitamin C Major mineral contribution: Potassium, magnesium

About the Nutrients in This Food A banana begins life with more starch than sugar, but as the fruit ripens its starches turn to sugar, which is why ripe bananas taste so much better than unripe ones.* The color of a banana’s skin is a fair guide to its starch/ sugar ratio. When the skin is yellow-green, 40 percent of its carbohydrates are starch; when the skin is fully yellow and the banana is ripe, only 8 per- cent of the carbohydrates are still starch. The rest (91 percent) have broken down into sugars—glucose, fructose, sucrose, the most plentiful sugar in the fruit. Its high sugar content makes the banana, in its self-contained packet, a handy energy source. Bananas are a high-fiber food with insoluble cellulose and lignin in the tiny seeds and soluble pectins in the flesh. They are also a good source of vitamin C and potassium. One small (six-inch) banana or a half-cup of sliced banana has 2.6 g dietary fiber and 8.8 mg vitamin C (12 percent of the R DA for a woman, 10 percent of the R DA for a man), plus 363 mg potassium.

The Most Nutritious Way to Serve This Food Fresh and ripe. Green bananas contain antinutrients, proteins that inhibit the actions of amylase, an enzyme that makes it possible for us to digest * They are also more healt hful. Green bananas contain proteins t hat inhibit amy- lase, an enzyme t hat makes it possible for us to digest complex carbohydrates. starch and other complex carbohydrates. Raw bananas are richer in potassium than cooked bananas; heating depletes potassium.

Buying This Food Look for: Bananas that will be good when you plan to eat them. Bananas with brown specks on the skin are ripe enough to eat immediately. Bananas with creamy yellow skin will be ready in a day or two. Bananas with mostly yellow skin and a touch of green at either end can be ripened at home and used in two or three days. Avoid: Overripe bananas whose skin has turned brown or split open. A grayish yellow skin means that the fruit has been damaged by cold storage. Bananas with soft spots under the skin may be rotten.

Storing This Food Store bananas that aren’t fully ripe at room temperature for a day or two. Like avocados, bananas are picked green, shipped hard to protect them from damage en route and then sprayed with ethylene gas to ripen them quickly. Untreated bananas release ethylene natu- rally to ripen the fruit and turn its starches to sugar, but natural ripening takes time. Artificial ripening happens so quickly that there is no time for the starches to turn into sugar. The bananas look ripe but they may taste bland and starchy. A few days at room temperature will give the starches a chance to change into sugars. Store ripe bananas in the refrigerator. The cold air will slow (but not stop) the natural enzyme action that ripens and eventually rots the fruit if you leave it at room temperature. Cold storage will darken the banana’s skin, since the chill damages cells in the peel and releases polyphenoloxidase, an enzyme that converts phenols in the banana peel to dark brown compounds, but the fruit inside will remain pale and tasty for several days.

Preparing This Food Do not slice or peel bananas until you are ready to use them. When you cut into the fruit, you tear its cell walls, releasing polyphenoloxidase, an enzyme that hastens the oxidation of phenols in the banana, producing brown pigments that darken the fruit. (Chilling a banana produces the same reaction because the cold damages cells in the banana peel.) You can slow the browning (but not stop it completely) by dipping raw sliced or peeled bananas into a solution of lemon juice or vinegar and water or by mixing the slices with citrus fruits in a fruit salad. Overripe, discolored bananas can be used in baking, where the color doesn’t matter and their intense sweetness is an asset.

What Happens When You Cook This Food When bananas are broiled or fried, they are cooked so quickly that there is very little change in color or texture. Even so, they will probably taste sweeter and have a more intense aroma than uncooked bananas. Heat liberates the volatile molecules that make the fruit taste and smell good.

How Other Kinds of Processing Affect This Food Drying. Drying removes water and concentrates the nutrients and calories in bananas. Bananas may be treated with compounds such as sulfur dioxide to inhibit polyphenoloxi- dase and keep the bananas from browning as they dry. People who are sensitive to sulfites may suffer severe allergic reactions, including anaphylactic shock, if they eat these treated bananas. Freezing. Fresh bananas freeze well but will brown if you try to thaw them at room tem- perature. To protect the creamy color, thaw frozen bananas in the refrigerator and use as quickly as possible.

Medical Uses and/or Benefits Lower risk of stroke. Various nutrition studies have attested to the power of adequate potassium to keep blood pressure within safe levels. For example, in the 1990s, data from the long-running Harvard School of Public Health/Health Professionals Follow-Up Study of male doctors showed that a diet rich in high-potassium foods such as bananas, oranges, and plantain may reduce the risk of stroke. In the study, the men who ate the higher number of potassium-rich foods (an average of nine servings a day) had a risk of stroke 38 percent lower than that of men who consumed fewer than four servings a day. In 2008, a similar survey at the Queen’s Medical Center (Honolulu) showed a similar protective effect among men and women using diuretic drugs (medicines that increase urination and thus the loss of potassium). Improved mood. Bananas and plantains are both rich in serotonin, dopamine, and other natural mood-elevating neurotransmitters—natural chemicals that facilitate the transmis- sion of impulses along nerve cells. Potassium benefits. Because potassium is excreted in urine, potassium-rich foods are often recommended for people taking diuretics. In addition, a diet rich in potassium (from food) is associated with a lower risk of stroke. A 1998 Harvard School of Public Health analysis of data from the long-running Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of high potassium foods a day vs. those who ate less than four servings. Among men with high blood pressure, taking a daily 1,000 mg potas- sium supplement—about the amount of potassium in one banana—reduced the incidence of stroke by 60 percent.

Adverse Effects Associated with This Food Digestive Problems. Unripe bananas contain proteins that inhibit the actions of amylase, an enzyme required to digest starch and other complex carbohydrates. Sulfite allergies. See How other kinds of processing affect this food. Latex-fruit syndrome. Latex is a milky fluid obtained from the rubber tree and used to make medical and surgical products such as condoms and protective latex gloves, as well as rub- ber bands, balloons, and toys; elastic used in clothing; pacifiers and baby bottle-nipples; chewing gum; and various adhesives. Some of the proteins in latex are allergenic, known to cause reactions ranging from mild to potentially life-threatening. Some of the proteins found naturally in latex also occur naturally in foods from plants such as avocados, bananas, chestnuts, kiwi fruit, tomatoes, and food and diet sodas sweetened with aspartame. Persons sensitive to these foods are likely to be sensitive to latex as well. NOTE : The National Insti- tute of Health Sciences, in Japan, also lists the following foods as suspect: Almonds, apples, apricots, bamboo shoots, bell peppers, buckwheat, cantaloupe, carrots, celery, cherries, chestnuts, coconut, figs, grapefruit, lettuce, loquat, mangoes, mushrooms, mustard, nectar- ines, oranges, passion fruit, papaya, peaches, peanuts, peppermint, pineapples, potatoes, soybeans, strawberries, walnuts, and watermelon.

Food/Drug Interactions Monoamine oxidase (MAO) inhibitors. Monoamine oxidase inhibitors are drugs used to treat depression. They inactivate naturally occurring enzymes in your body that metabolize tyra- mine, a substance found in many fermented or aged foods. Tyramine constricts blood vessels and increases blood pressure. If you eat a food containing tyramine while you are taking an M AO inhibitor, you cannot effectively eliminate the tyramine from your body. The result may be a hypertensive crisis. There have been some reports in the past of such reactions in people who have eaten rotten bananas or bananas stewed with the peel. False-positive test for tumors. Carcinoid tumors—which may arise from tissues of the endo- crine system, the intestines, or the lungs—secrete serotonin, a natural chemical that makes blood vessels expand or contract. Because serotonin is excreted in urine, these tumors are diagnosed by measuring the levels of serotonin by-products in the urine. Bananas contain large amounts of serotonin; eating them in the three days before a test for an endocrine tumor might produce a false-positive result, suggesting that you have the tumor when in fact you don’t. (Other foods high in serotonin are avocados, eggplant, pineapple, plums, tomatoes, and walnuts.)... bananas

Citric Acid

This is responsible for the sharp taste associated with citrus fruits, such as lemons and limes, and other fruits such as currants and raspberries. Although chemically di?erent from, it is similar in action and appearance to tartaric acid, obtained from grapes and other fruits, and similar to malic acid, found in apples and pears.... citric acid

Distilled Spirits

(Brandy, gin, rum, tequila, whiskey, vodka)

Nutritional Profile Energy value (calories per serving): Moderate to high Protein: None Fat: None Saturated fat: None Cholesterol: None Carbohydrates: None (except for cordials which contain added sugar) Fiber: None Sodium: Low Major vitamin contribution: None Major mineral contribution: Phosphorus

About the Nutrients in This Food Spirits are the clear liquids produced by distilling the fermented sugars of grains, fruit, or vegetables. The yeasts that metabolize these sugars and convert them into alcohol stop growing when the concentration of alcohol rises above 12–15 percent. In the United States, the proof of an alcoholic beverage is defined as twice its alcohol content by volume: a beverage with 20 percent alcohol by volume is 40 proof. This is high enough for most wines, but not high enough for most whiskies, gins, vodkas, rums, brandies, and tequilas. To reach the concentra- tion of alcohol required in these beverages, the fermented sugars are heated and distilled. Ethyl alcohol (the alcohol in beer, wine, and spirits) boils at a lower temperature than water. When the fermented sugars are heated, the ethyl alcohol escapes from the distillation vat and condenses in tubes leading from the vat to a collection vessel. The clear liquid that collects in this vessel is called distilled spirits or, more technically, grain neutral spirits. Gins, whiskies, cordials, and many vodkas are made with spirits American whiskeys (which include bourbon, rye, and distilled from grains. blended whiskeys) and Canadian, Irish, and Scotch whiskies are all made from spirits aged in wood barrels. They get their flavor from the grains and their color from the barrels. (Some whiskies are also colored with caramel.) Vodka is made from spirits distilled and filtered to remove all flavor. By law, vodkas made in America must be made with spirits distilled from grains. Imported vodkas may be made with spirits distilled either from grains or potatoes and may contain additional flavoring agents such as citric acid or pepper. Aquavit, for example, is essentially vodka flavored with caraway seeds. Gin is a clear spirit flavored with an infusion of juniper berries and other herbs (botanicals). Cordials (also called liqueurs) and schnapps are flavored spirits; most are sweetened with added sugar. Some cordials contain cream. Rum is made with spirits distilled from sugar cane (molasses). Tequila is made with spirits distilled from the blue agave plant. Brandies are made with spirits distilled from fruit. (Arma- gnac and cognac are distilled from fermented grapes, calvados and applejack from fermented apples, kirsch from fermented cherries, slivovitz from fermented plums.) Unless they contain added sugar or cream, spirits have no nutrients other than alcohol. Unlike food, which has to be metabolized before your body can use it for energy, alcohol can be absorbed into the blood-stream directly from the gastrointestinal tract. Ethyl alcohol provides 7 calories per gram.

The Most Nutritious Way to Serve This Food The USDA /Health and Human Services Dietary Guidelines for Americans defines one drink as 12 ounces of beer, five ounces of wine, or 1.25 ounces of distilled spirits, and “moderate drinking” as two drinks a day for a man, one drink a day for a woman.

Diets That May Restrict or Exclude This Food Bland diet Lactose-free diet (cream cordials made with cream or milk) Low-purine (antigout) diet

Buying This Food Look for: Tightly sealed bottles stored out of direct sunlight, whose energy might disrupt the structure of molecules in the beverage and alter its flavor. Choose spirits sold only by licensed dealers. Products sold in these stores are manufac- tured under the strict supervision of the federal government.

Storing This Food Store sealed or opened bottles of spirits in a cool, dark cabinet.

Preparing This Food All spirits except unflavored vodkas contain volatile molecules that give the beverage its characteristic taste and smell. Warming the liquid excites these molecules and intensifies the flavor and aroma, which is the reason we serve brandy in a round glass with a narrower top that captures the aromatic molecules as they rise toward the air when we warm the glass by holding it in our hands. Whiskies, too, though traditionally served with ice in America, will have a more intense flavor and aroma if served at room temperature.

What Happens When You Cook This Food The heat of cooking evaporates the alcohol in spirits but leaves the flavoring intact. Like other alcoholic beverages, spirits should be added to a recipe near the end of the cooking time to preserve the flavor while cooking away any alcohol bite. Alcohol is an acid. If you cook it in an aluminum or iron pot, it will combine with metal ions to form dark compounds that discolor the pot and the food you are cooking. Any recipe made with spirits should be prepared in an enameled, glass, or stainless-steel pot.

Medical Uses and/or Benefits Reduced risk of heart attack. Data from the American Cancer Society’s Cancer Prevention Study 1, a 12-year survey of more than 1 million Americans in 25 states, shows that men who take one drink a day have a 21 percent lower risk of heart attack and a 22 percent lower risk of stroke than men who do not drink at all. Women who have up to one drink a day also reduce their risk of heart attack. Numerous later studies have confirmed these findings. Lower cholesterol levels. Beverage alcohol decreases the body’s production and storage of low density lipoproteins (LDLs), the protein and fat particles that carry cholesterol into your arteries. As a result, people who drink moderately tend to have lower cholesterol levels and higher levels of high density lipoproteins (HDLs), the fat and protein particles that carry cholesterol out of the body. Numerous later studies have confirmed these findings. Lower risk of stroke. In January 1999, the results of a 677-person study published by researchers at New York Presbyterian Hospital-Columbia University showed that moderate alcohol consumption reduces the risk of stroke due to a blood clot in the brain among older people (average age: 70). How alcohol prevents stroke is still unknown, but it is clear that moderate use is a key. Heavy drinkers (those who consume more than seven drinks a day) have a higher risk of stroke. People who once drank heavily, but cut their consumption to moderate levels, reduce their risk of stroke. Stimulating the appetite. Alcoholic beverages stimulate the production of saliva and the gastric acids that cause the stomach contractions we call hunger pangs. Moderate amounts of alcoholic beverages, which may help stimulate appetite, are often prescribed for geriatric patients, convalescents, and people who do not have ulcers or other chronic gastric problems that might be exacerbated by the alcohol. Dilation of blood vessels. Alcoholic beverages dilate the tiny blood vessels just under the skin, bringing blood up to the surface. That’s why moderate amounts of alcoholic beverages (0.2–1 gram per kilogram of body weight, or two ounces of whiskey for a 150-pound adult) temporarily warm the drinker. But the warm blood that flows up to the surface of the skin will cool down there, making you even colder when it circulates back into the center of your body. Then an alcohol flush will make you perspire, so you lose more heat. Excessive amounts of beverage alcohol may depress the mechanism that regulates body temperature.

Adverse Effects Associated with This Food Alcoholism. Alcoholism is an addiction disease, the inability to control one’s alcohol consumption. It is a potentially life-threatening condition, with a higher risk of death by accident, suicide, malnutrition, or acute alcohol poisoning, a toxic reaction that kills by para- lyzing body organs, including the heart. Fetal alcohol syndrome. Fetal alcohol syndrome is a specific pattern of birth defects—low birth weight, heart defects, facial malformations, learning disabilities, and mental retarda- tion—first recognized in a study of babies born to alcoholic women who consumed more than six drinks a day while pregnant. Subsequent research has found a consistent pattern of milder defects in babies born to women who drink three to four drinks a day or five drinks on any one occasion while pregnant. To date there is no evidence of a consistent pattern of birth defects in babies born to women who consume less than one drink a day while preg- nant, but two studies at Columbia University have suggested that as few as two drinks a week while pregnant may raise a woman’s risk of miscarriage. (One drink is 12 ounces of beer, five ounces of wine, or 1.25 ounces of distilled spirits.) Increased risk of breast cancer. In 2008, scientists at the National Cancer Institute released data from a seven-year survey of more than 100,000 postmenopausal women showing that even moderate drinking (one to two drinks a day) may increase by 32 percent a woman’s risk of developing estrogen-receptor positive (ER+) and progesterone-receptor positive (PR+) breast cancer, tumors whose growth is stimulated by hormones. No such link was found between consuming alcohol and the risk of developing ER-/PR- tumors (not fueled by hor- mones). The finding applies to all types of alcohol: beer, wine, and distilled spirits. Increased risk of oral cancer (cancer of the mouth and throat). Numerous studies confirm the A merican Cancer Societ y’s warn ing that men and women who consume more than t wo drinks a day are at higher risk of oral cancer than are nondrinkers or people who drink less. Increased risk of cancer of the colon and rectum. In the mid-1990s, studies at the University of Oklahoma suggested that men who drink more than five beers a day are at increased risk of rectal cancer. Later studies suggested that men and women who are heavy beer or spirits drinkers (but not those who are heavy wine drinkers) have a higher risk of colorectal cancers. Further studies are required to confirm these findings. Malnutrition. While moderate alcohol consumption stimulates appetite, alcohol abuses depresses it. In addition, an alcoholic may drink instead of eating. When an alcoholic does eat, excess alcohol in his/her body prevents absorption of nutrients and reduces the ability to synthesize new tissue. Hangover. Alcohol is absorbed from the stomach and small intestine and carried by the bloodstream to the liver, where it is oxidized to acetaldehyde by alcohol dehydrogenase (ADH), the enzyme our bodies use every day to metabolize the alcohol we produce when we digest carbohydrates. The acetaldehyde is converted to acetyl coenzyme A and either eliminated from the body or used in the synthesis of cholesterol, fatty acids, and body tis- sues. Although individuals vary widely in their capacity to metabolize alcohol, an adult of average size can metabolize the alcohol in four ounces (120 ml) whiskey in approximately five to six hours. If he or she drinks more than that, the amount of alcohol in the body will exceed the available supply of ADH. The surplus, unmetabolized alcohol will pile up in the bloodstream, interfering with the liver’s metabolic functions. Since alcohol decreases the reabsorption of water from the kidneys and may inhibit the secretion of an antidiuretic hormone, the drinker will begin to urinate copiously, losing magnesium, calcium, and zinc but retaining uric acid, which is irritating. The level of lactic acid in the body will increase, making him or her feel tired and out of sorts; the acid-base balance will be out of kilter; the blood vessels in the head will swell and throb; and the stomach, its lining irritated by the alcohol, will ache. The ultimate result is a hangover whose symptoms will disappear only when enough time has passed to allow the body to marshal the ADH needed to metabolize the extra alcohol in the person’s blood. Changes in body temperature. Alcohol dilates capillaries, tiny blood vessels just under the skin, producing a “flush” that temporarily warms the drinker. But drinking is not an effective way to stay warm in cold weather. Warm blood flowing up from the body core to the surface capillaries is quickly chilled, making you even colder when it circulates back into your organs. In addition, an alcohol flush triggers perspiration, further cooling your skin. Finally, very large amounts of alcohol may actually depress the mechanism that regulates body temperature. Impotence. Excessive drinking decreases libido (sexual desire) and interferes with the ability to achieve or sustain an erection. Migraine headache. Some alcoholic beverages contain chemicals that inhibit PST, an enzyme that breaks down certain alcohols in spirits so that they can be eliminated from the body. If they are not broken down by PST, these alcohols will build up in the bloodstream and may trigger a migraine headache. Gin and vodka appear to be the distilled spirits least likely to trigger headaches, brandy the most likely.

Food/Drug Interactions Acetaminophen (Tylenol, etc.). FDA recommends that people who regularly have three or more drinks a day consult a doctor before using acetaminophen. The alcohol/acetaminophen combination may cause liver failure. Anti-alcohol abuse drugs (disulfiram [Antabuse]). Taken concurrently with alcohol, the anti- alcoholism drug disulfiram can cause flushing, nausea, a drop in blood pressure, breathing difficulty, and confusion. The severity of the symptoms, which may var y among individu- als, generally depends on the amount of alcohol consumed and the amount of disulfiram in the body. Anticoagulants. Alcohol slows the body’s metabolism of anticoagulants (blood thinners), intensif ying the effect of the drugs and increasing the risk of side effects such as spontane- ous nosebleeds. Antidepressants. Alcohol may strengthen the sedative effects of antidepressants. Aspirin, ibuprofen, ketoprofen, naproxen and nonsteroidal anti-inflammatory drugs. Like alco- hol, these analgesics irritate the lining of the stomach and may cause gastric bleeding. Com- bining the two intensifies the effect. Insulin and oral hypoglycemics. Alcohol lowers blood sugar and interferes with the metabo- lism of oral antidiabetics; the combination may cause severe hypoglycemia. Sedatives and other central nervous system depressants (tranquilizers, sleeping pills, antide- pressants, sinus and cold remedies, analgesics, and medication for motion sickness). Alcohol intensifies the sedative effects of these medications and, depending on the dose, may cause drowsiness, sedation, respiratory depression, coma, or death. MAO inhibitors. Monoamine oxidase (M AO) inhibitors are drugs used as antidepressants or antihypertensives. They inhibit the action of natural enzymes that break down tyramine, a substance formed naturally when proteins are metabolized. Tyramine is a pressor amine, a chemical that constricts blood vessel and raises blood pressure. If you eat a food that contains tyramine while you are taking an M AO inhibitor, the pressor amine cannot be eliminated from your body and the result may be a hypertensive crisis (sustained elevated blood pressure). Brandy, a distilled spirit made from wine (which is fermented) contains tyramine. All other distilled spirits may be excluded from your diet when you are taking an M AO inhibitor because the spirits and the drug, which are both sedatives, may be hazard- ous in combination.... distilled spirits

Alkaline Foods

These are foods the body breaks down into alkali. Alkaline foods are high in sodium and potassium. Almonds, apples, asparagus, bananas, dried beans, beet greens, Brussels sprouts, buttermilk, cabbage, celery, cauliflower, currants, carrots, chestnuts, coconuts, cream; all fruits except prunes, fresh plums and cranberries. Lemons, lima beans, milk, molasses, oranges, parsnips, dried peas, peaches, radishes, raisins, Soya flour, turnips, all green leafy vegetables except sweet corn. Yeast, fresh tomatoes, herb teas, lettuce, watercress. ... alkaline foods

Carrots

Nutritional Profile Energy value (calories per serving): Low Protein: Moderate Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: High Sodium: Moderate Major vitamin contribution: Vitamin A Major mineral contribution: Potassium

About the Nutrients in This Food Carrots are high-fiber food, roots whose crispness comes from cell walls stiffened with the insoluble dietary fibers cellulose and lignin. Carrots also contain soluble pectins, plus appreciable amounts of sugar (mostly sucrose) and a little starch. They are an extraordinary source of vitamin A derived from deep yellow carotenoids (including beta-carotene). One raw carrot, about seven inches long, has two grams of dietary fiber and 20,250 IU vitamin A (nine times the R DA for a woman, seven times the R DA for a man).

The Most Nutritious Way to Serve This Food Cooked, so that the cellulose- and hemicellulose-stiffened cell walls of the carrot have partially dissolved and the nutrients inside are more readily available.

Diets That May Restrict or Exclude This Food Disaccharide-intolerance diet (for people who are sucrase- and /or invertase-deficient) Low-fiber diet Low-sodium diet (fresh and canned carrots)

Buying This Food Look for: Firm, bright orange yellow carrots with fresh, crisp green tops. Avoid: Wilted or shriveled carrots, pale carrots, or carrots with brown spots on the skin.

Storing This Food Trim off the green tops before you store carrots. The leaf y tops will wilt and rot long before the sturdy root. Keep carrots cool. They will actually gain vitamin A during their first five months in storage. Protected from heat and light, they can hold to their vitamins at least another two and a half months. Store carrots in perforated plastic bags or containers. Circulating air prevents the for- mation of the terpenoids that make the carrots taste bitter. Do not store carrots near apples or other fruits that manufacture ethylene gas as they continue to ripen; this gas encourages the development of terpenoids. Store peeled carrots in ice water in the refrigerator to keep them crisp for as long as 48 hours.

Preparing This Food Scrape the carrots. Ver y young, tender carrots can be cleaned by scrubbing with a veg- etable brush. Soak carrots that are slightly limp in ice water to firm them up. Don’t discard slightly wilted intact carrots; use them in soups or stews where texture doesn’t matter.

What Happens When You Cook This Food Since carotenes do not dissolve in water and are not affected by the normal heat of cooking, carrots stay yellow and retain their vitamin A when you heat them. But cooking will dissolve some of the hemicellulose in the carrot’s stiff cell walls, changing the vegetable’s texture and making it easier for digestive juices to penetrate the cells and reach the nutrients inside.

How Other Kinds of Processing Affect This Food Freezing. The characteristic crunchy texture of fresh carrots depends on the integrity of its cellulose- and hemicellulose-stiffened cell walls. Freezing cooked carrots creates ice crystals that rupture these membranes so that the carrots usually seem mushy when defrosted. If possible, remove the carrots before freezing a soup or stew and add fresh or canned carrots when you defrost the dish.

Medical Uses and/or Benefits A reduced risk of some kinds of cancer. According to the American Cancer Society, carrots and other foods rich in beta-carotene, a deep yellow pigment that your body converts to a form of vitamin A, may lower the risk of cancers of the larynx, esophagus and lungs. There is no such benefit from beta-carotene supplements; indeed, one controversial study actually showed a higher rate of lung cancer among smokers taking the supplement. Protection against vitamin A-deficiency blindness. In the body, the vitamin A from carrots becomes 11-cis retinol, the essential element in rhodopsin, a protein found in the rods (the cells inside your eyes that let you see in dim light). R hodopsin absorbs light, triggering the chain of chemical reactions known as vision. One raw carrot a day provides more than enough vitamin A to maintain vision in a normal healthy adult.

Adverse Effects Associated with This Food Oddly pigmented skin. The carotenoids in carrots are fat-soluble. If you eat large amounts of carrots day after day, these carotenoids will be stored in your fatty tissues, including the fat just under your skin, and eventually your skin will look yellow. If you eat large amounts of carrots and large amounts of tomatoes (which contain the red pigment lycopene), your skin may be tinted orange. This effect has been seen in people who ate two cups of carrots and two tomatoes a day for several months; when the excessive amounts of these vegetables were eliminated from the diet, skin color returned to normal. False-positive test for occult blood in the stool. The active ingredient in the guaiac slide test for hidden blood in feces is alphaguaiaconic acid, a chemical that turns blue in the presence of blood. Carrots contain peroxidase, a natural chemical that also turns alphaguaiaconic acid blue and may produce a positive test in people who do not actually have blood in the stool.... carrots

Cherries

Nutritional Profile Energy value (calories per serving): Low Protein: Moderate Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: Moderate Sodium: Low Major vitamin contribution: Vitamin A (sour cherries), vitamin C Major mineral contribution: Potassium

About the Nutrients in This Food Cherries have moderate amounts of fiber, insoluble cellulose and lignin in the skin and soluble pectins in the flesh, plus vitamin C. One cup fresh red sweet cherries (two ounces, without pits) has 3.2 g dietary fiber, 64 IU vitamin A (.2 percent of the R DA) and 10.8 mg vitamin C (14 percent of the R DA for a woman, 12 percent of the R DA for a man). One-half cup canned water-packed sour/tart cherries has 0.5 g dietary fiber and 1.5 mg vitamin C, and 377 IU vitamin A (16 percent of the R DA for a woman, 13 percent of the R DA for a man). Like apple seeds and apricot, peach, or plum pits, cherry pits contain amygdalin, a naturally occurring cyanide/sugar compound that breaks down into hydrogen cyanide in the stomach. While accidentally swallow- ing a cherry pit once in a while is not a serious hazard, cases of human poisoning after eating apple seeds have been reported (see apples). NOTE : Some wild cherries are poisonous.

The Most Nutritious Way to Serve This Food Sweet cherries can be eaten raw to protect their vitamin C; sour (“cook- ing”) cherries are more palatable when cooked. * Except for maraschino cherries, which are high in sodium.

Diets That May Restrict or Exclude This Food Low-sodium diet (maraschino cherries)

Buying This Food Look for: Plump, firm, brightly colored cherries with glossy skin whose color may range from pale golden yellow to deep red to almost black, depending on the variety. The stems should be green and fresh, bending easily and snapping back when released. Avoid: Sticky cherries (they’ve been damaged and are leaking), red cherries with very pale skin (they’re not fully ripe), and bruised cherries whose flesh will be discolored under the bruise.

Storing This Food Store cherries in the refrigerator to keep them cold and humid, conserving their nutrient and flavor. Cherries are highly perishable; use them as quickly as possible.

Preparing This Food Handle cherries with care. When you bruise, peel, or slice a cherry you tear its cell walls, releasing polyphenoloxidase—an enzyme that converts phenols in the cherry into brown compounds that darken the fruit. You can slow this reaction (but not stop it completely) by dipping raw sliced or peeled cherries into an acid solution (lemon juice and water or vinegar and water) or by mixing them with citrus fruits in a fruit salad. Polyphenoloxidase also works more slowly in the cold, but storing sliced or peeled cherries in the refrigerator is much less effective than bathing them in an acid solution.

What Happens When You Cook This Food Depending on the variety, cherries get their color from either red anthocyanin pigments or yellow to orange to red carotenoids. The anthocyanins dissolve in water, turn redder in acids and bluish in bases (alkalis). The carotenoids are not affected by heat and do not dissolve in water, which is why cherries do not lose vitamin A when you cook them. Vitamin C, how- ever, is vulnerable to heat.

How Other Kinds of Processing Affect This Food Canning and freezing. Canned and frozen cherries contain less vitamin C and vitamin A than fresh cherries. Sweetened canned or frozen cherries contain more sugar than fresh cherries. Candying. Candied cherries are much higher in calories and sugar than fresh cherries. Maraschino cherries contain about twice as many calories per serving as fresh cherries and are high in sodium.

Medical Uses and/or Benefits Anti-inflammatory effects. In a series of laboratory studies conducted from 1998 through 2001, researchers at the Bioactive Natural Products Laboratory in the Department of Horti- culture and National Food Safety and Toxicology Center at Michigan State University dis- covered that the anthocyanins (red pigments) in tart cherries effectively block the activity of two enzymes, COX-1 and COX-2, essential for the production of prostaglandins, which are natural chemicals involved in the inflammatory response (which includes redness, heat, swelling, and pain). In other words, the anthocyanins appeared to behave like aspirin and other traditional nonsteroidal anti-inflammatory drugs, such as ibuprofen and naproxen. In 2004, scientists at the USDA Human Nutrition Research Center in Davis, California, released data from a study showing that women who ate 45 bing (sweet) cherries at breakfast each morning had markedly lower blood levels of uric acid, a by-product of protein metabolism linked to pain and inflammation, during an acute episode of gout (a form of arthritis). The women in the study also had lower blood levels of C-reactive protein and nitric acid, two other chemicals linked to inflammation. These effects are yet to be proven in larger studies with a more diverse group of subjects.... cherries

Juniperus Virginiana

Linn.

Family: Pinaceae; Cupressaceae.

Habitat: Native to North America; introduced into India.

English: Pencil Cedar, Red Cedar.

Action: The berries in decoction are diaphoretic and emmenagogue like those of common juniper; leaves are diuretic. Red cedar oil is used in the preparation of insecticides. Small excrescences, called cedar apples, are sometimes found on the branches. These are used as an anthelmintic. (Yellow Cedar is equated with Thuja occidentalles.)

Juniperus procera Hochst. (East African Cedar), J. bermudiana Linn. (Bermuda Cedar) andJ.ChinensisLinn. (Chinese Juniper) have also been introduced into India.... juniperus virginiana

Tea For Memory

Memory is known to be one of human’s best possessions, due to its ability to keep information, and to render it whenever necessary. Studies reveled that a balanced diet may help improve the memory, by boosting the brain’s activity. People should consume a few types of food in order to keep their mental processes active all the time: herbs, especially rosemary, herbal teas, fruit and vegetables (apples, blueberries, grapes, eggplant, red onion, broccoli, lettuce and spinach), fish and nuts and desserts sweetened with honey. The nutrients, polyphenols and anti-oxidant agents contained by these types of food are not made by the human body, but they are vital for the cognitive development. As tea for Memory, Green tea and Ginkgo Biloba tea have proven their efficiency in dealing with a large array of memory-related ailments. How Tea for Memory works Tea for Memory usually improves memory, relaxing the mind and keeping it focused. Also, it may prevent memory loss. Efficient Teas for Memory Green Tea is said to be a tea for memory. It may boost mental alertness, by enhancing memory. An amino-acid contained by the plant’s leaves is responsible for reducing stress and promoting relaxation, thus improving the quality of sleep. The lack of sleep may cause serious ailments. Nowadays, the extract of green tea is found in the treatment of Alzheimer’s and it is highly recommended in order to prevent this disease. Green tea can also be taken as capsules. To prepare Green Tea, addtwo grams of tea per 100ml of water, or one teaspoon of green tea per five ounce cup. You may drink it twice a day, sweetened or not. Ginkgo Biloba tea has a long history in the Chinese traditional medicine. The extract stimulates blood and peripheral arterial circulation, successfully improving memory as well as mental alertness. Also, it is used as a supplement in Alzheimer’s disease. To prepare Ginkgo Biloba tea, add a teaspoon of dried plant to a cup of boiling water. Steep it for 9-10 minutes. Strain it. Drink it slowly. Tea for Memory: Side effects Green tea may cause insomnia, agitation and palpitations if consumed after 5 p.m. Ginkgo Biloba tea may lead to gastrointestinal discomfort and headaches. If these side effects occur, stop consuming the tea and ask your doctor’s advice. Memory is a precious possession that people have and it is good to preserve it as long as possible. Both Green tea and Ginkgo Biloba tea are efficient as teas for memory, by improving the mental processes. They are also benefic in treating other diseases, due to their ingredients.... tea for memory

Wild Crab Apple Or Wild Apple

Malus species

Description: Most wild apples look enough like domestic apples that the survivor can easily recognize them. Wild apple varieties are much smaller than cultivated kinds; the largest kinds usually do not exceed 5 to 7.5 centimeters in diameter, and most often less. They have small, alternate, simple leaves and often have thorns. Their flowers are white or pink and their fruits reddish or yellowish.

Habitat and Distribution: They are found in the savanna regions of the tropics. In temperate areas, wild apple varieties are found mainly in forested areas. Most frequently, they are found on the edge of woods or in fields. They are found throughout the Northern Hemisphere.

Edible Parts: Prepare wild apples for eating in the same manner as cultivated kinds. Eat them fresh, when ripe, or cooked. Should you need to store food, cut the apples into thin slices and dry them. They are a good source of vitamins.

CAUTION

Apple seeds contain cyanide compounds. Do not eat.... wild crab apple or wild apple

Acidosis

A general term for a number of conditions arising from an abnormal breakdown of fats with rapid consumption of carbohydrates. Diabetic, oxybutyric acids and other allied bodies appear in the urine. Diagnosis may be confirmed by a smell of acetone on the breath.

Causes. Diet too rich in fats, inability to digest fats. May be associated with diabetes, starvation wasting diseases and liverish attacks; when followed by coma, situation is serious.

Symptoms. Physical weakness, pallor, lethargy, acid stools, constant yawning, constipation, diarrhoea – in severe cases, jaundice. A liver tonic would be an ingredient of a prescription (Barberry, Balmony, Dandelion, Mulberry, Wahoo).

A reduced alkalinity of the blood allows acidosis to take over. Symptoms of diabetic coma when due to salt deficiency profoundly affects the chemistry of the blood.

Alternatives. Teas: Agrimony, Balm (lemon), Bogbean, Boldo, Centuary, Chamomile, Cleavers, Dandelion, Fumitory, Hyssop, Meadowsweet, Motherwort, Wormwood.

Tea. Formula: equal parts, Balm, Chamomile and Dandelion. 1 heaped teaspoon to each cup boiling water, infuse 10 minutes; dose – 1 cup thrice daily.

Tablets/capsules. Seaweed and Sarsaparilla, Blue Flag, Goldenseal, Wild Yam, Yellow Dock.

Potter’s Acidosis tablets: Anise oil, Caraway oil, Cinnamon, Meadowsweet, Rhubarb, Medicinal Charcoal.

Formula. Equal parts: Dandelion, Blue Flag, Meadowsweet. Mix. Dose: Powders: 500mg; Liquid extracts: 30-60 drops; Tinctures: 1-2 teaspoons thrice daily.

Goldenseal tincture: 1-2ml thrice daily.

Diet. Vigorous cutback in food-fats, especially dairy products. Readily assimilable form of carbohydrate (honey), replenishing stores in the liver without working that organ too hard. Restore body chemistry. Kelp instead of salt. Powdered skimmed milk, yoghurt, plantmilk made from Soya bean. Pectin foods: raw apples help solidify the stool. Bananas, carrots, carob flour products. Vitamin B complex, B6, Folic ac., Niacin, Pantothenic acid. See: CAROB BEAN. ... acidosis

Crohn’s Disease

Chronic inflammation and ulceration of the gut, especially the terminal ileum from changes in the gut blood vessels. Commences with ulceration which deepens, becomes fibrotic and leads to stricture. Defective immune system. Resistance low. May be associated with eye conditions and Vitamin B12 deficiency.

Symptoms: malaise, bloody alternating diarrhoea and constipation; right side colicky abdominal pain worse after meals; flatulence, loss of weight and appetite. Intestinal obstruction can usually be palpated. Blood count. A blood count high in whites indicates an abscess – a serious condition which may require surgical repair during which segments of the gut may have to be removed. Malignant change rare. Differential diagnosis. Ulcerative colitis, appendicitis, appendix abscess, irritable bowel syndrome.

Cracks or ulcers at corners of the mouth may be a good marker of Crohn’s Disease.

Treatment. Select one of the following. Herbal treatment offers a safe alternative to steroids by inducing remission in acute exacerbation. Good responses have been observed from the anti-bacterials Wild Yam and Goldenseal. Fenugreek seeds are of special value. Comfrey (tissue regeneration). Irish Moss.

Teas: Chamomile, Comfrey leaves, Hops, Marshmallow leaves, Meadowsweet, Shepherd’s Purse (Dr A. Vogel), Lobelia. Silverweed and Cranesbill are excellent for internal bleeding; Poke root for intestinal ulceration.

Decoction. Fenugreek seeds: 2 teaspoons to large cup water simmered gently 10 minutes. 1 cup freely. The seeds also should be consumed.

Tablets/capsules. Wild Yam, Fenugreek, Ginger, Goldenseal, Lobelia, Slippery Elm.

Powders. Formula. Wild Yam 2; Meadowsweet 2; Goldenseal 1. Dose: 500mg (two 00 capsules or one- third teaspoon) thrice daily.

Liquid Extracts. (1) Formula. Wild Yam 1, Echinacea 2. 30-60 drops in water thrice daily. Or, (2) Formula: Turkey Rhubarb 2, Goldenseal 1, Caraway half. 20-30 drops in water thrice daily.

Tinctures. Formula. Bayberry 2, Goldenseal 1, Cardamoms 1. Dose: One to two 5ml teaspoons thrice daily.

Ispaghula seeds. 2-4 teaspoons thrice daily.

Tea Tree oil Suppositories. Insertion at night.

Diet. Bland, little fibre, Slippery Elm gruel. Irish Moss preparations. Increase fluid intake. Reject: broccoli, tomatoes, lima, Soya, Brussels sprouts, pinto beans, cocoa, chocolate, cow’s milk, peas, onions, turnips, radishes. Accept fish oils.

Addenbrookes Hospital, Cambridge. Reject foods containing wheat and all dairy produce.

Supplements. Vitamins A, B12, C, Calcium, Iron, Magnesium, Potassium, Zinc.

Study. In a study carried out by UK researchers (1993) food allergies were found to be the most common cause of the disease. Results suggested that dietary changes may be as effective as corticosteroids in easing symptoms. The most common allergens were corn, wheat, milk, yeast, egg, potato, rye, tea, coffee, apples, mushrooms, oats, chocolate. An elemental diet with a formula of nutrients (E028, produced by Hospital Supplies, Liverpool) was used in trials. (The Lancet, 6.11.1993)

Notes. Crohn’s Disease is associated with Erythema nodosum, more frequently recognised in childhood. A frequent cause is cow’s milk intolerance. Smoking adds to the risk of Crohn’s disease.

In susceptible people, the food additives titanium dioxide and aluminosilicates may evoke a latent inflammatory response resulting in Crohn’s disease, ulcerative colitis or bowel cancer. These chemicals may be found in the intestinal lymphoid aggregations in gut mucosa. (Jonathan Powell, Gastro-intestinal Laboratory, St Thomas’s Hospital, London) (Titanium dioxide rarely occurs naturally but is added to confectionery, drinking water and anti-caking agents.) ... crohn’s disease

Flavonoids

Flavones. Natural chemicals that prevent the deposit of fatty material in blood vessels. A group of coloured (yellow) aromatic plant constituents with a spicy taste and smell, chiefly due to the presence of benzene. Efficient absorption of Vitamin C is dependent upon them. Their action is chiefly diuretic, antispasmodic and antiseptic. Some strengthen fragile capillaries and tone relaxed blood vessels, as in veinous disorders. They lower blood pressure.

Notable examples: Buckwheat, Coltsfoot, Citrus fruits, Hawthorn, Euphorbia, Figs, Heartsease, Pellitory of the Wall, Rutin, Skullcap, Lime flowers, Elderflowers, Shepherd’s Purse, Silver Birch, Wild Carrot, Yerba Santa and members of the labiatae family. All are immune enhancers and useful for chronic conditions where prolonged treatment produces no known toxicity. Of value in heart medicines.

Flavonoids are also pigments usually responsible for the colour of flowers and fruits and protect the plant against stress. A diet rich in raw fruit and vegetables provides adequate flavonoids.

Zutphen Elderly Study. Revealed that tea, onions and apples provided the majority of flavonoids in the overall diet. The mortality rate from coronary heart disease and myocardial infarction was lower in those with a high flavonoid intake. (Hertog MGL, National Institute of Public Health, Holland, et al The Lancet, 1993, Oct 23,1007-11)

Among red wines, Italian Chianti has the most flavonoids, with 20mg per litre, fostering healthy changes in the blood. All flavonoids are antioxidants and platelet inhibitors. Antioxidants stop oxygen from binding with LDL, a type of cholesterol. The oxygen-LDL pair clings to blood vessel walls, impeding blood flow. Flavonoids seem to suppress the stickiness. Platelet inhibitors prevent blood clots.

A diet rich in flavonoids would appear to prevent heart disease. ... flavonoids

Hyperlipidaemia

Presence in the blood of excess lipids (fatty substances) including cholesterol, often a forerunner of arterial disease, coronary thrombosis, strokes. Related to diabetes and heart disease. There is an inherited form giving rise to family history of coronary disease at an early age.

Causes. Diet of too much animal fat, smoking, overweight, little exercise.

Symptoms. Same as those for ischaemic heart disease, acute pancreatitis, indigestion, abdominal pain. Alternatives. Hawthorn berries, Lime flowers, Goat’s Rue. Garlic – raw bulb with salads or 2-3 capsules at night. Herb Purslane (Portulaca oleracae): rich in EFA’s (essential fatty acids) in general, and EPA in particular.

Garlic powder significantly reduces serum cholesterol and triglyceride levels in hyperlipidaemia. (German Association of General Practitioners, Study Group on Phytotherapy)

Guar gum. Lowers serum fat levels, body weight and blood pressure: see entry. Add Hawthorn for angina; Goat’s Rue for diabetes; Ispaghula seeds (Regulan) for intestinal and bowel health and to reduce blood-fats.

Fenugreek seeds. Lowers blood cholesterol levels in healthy people and in diabetics. Contain galacto- mannan which aids fat digestion.

Diet. Low fat. High-complex carbohydrate diet. Sugar and refined starches raise but Oats and Bran lower cholesterol levels. High levels reduced by oleic acid (Olive oil). French research workers claim three apples a day can lower plasma and liver cholesterol levels by as much as 30 per cent. The effect is believed to be due to vegetable fibre, especially pectin. Those who stopped eating their three apples after the trial showed a return to higher levels. Replace unsaturated with vegetable polyunsaturated fats. Two or three fatty fish meals weekly to prevent clumping of platelets. Linseed, Grape juice, Artichokes. See entry – OILY FISH.

Supplement: Nicotinic acid.

Stop smoking. Limit intake of alcohol. ... hyperlipidaemia

Magnesium

Important mineral. Magnesium limestone (dolomite rock). Essential for use of Vitamins B1 and B6, a deficiency of which affects the nervous system. Vasodilator. Platelet inhibitor.

Deficiency. May lead to disorders of arteries or kidneys; brittle bones, pre-menstrual tension, heart disease, muscle cramps, hypoglycaemia, insomnia, palpitation, tremor of hands or lower limbs; anorexia, anxiety, depression, tiredness, dizziness, confusion. Studies reveal that two-thirds of patients with peripheral vascular disease are magnesium-deficient. Absorption is blocked by the contraceptive pill, a high milk or high fat intake. Chronic fatigue syndrome.

Heart attack. “An imbalance in the Magnesium/Calcium ratio may contribute to myocardial infarction.” (Dr H.J. Holtmeier, University of Freiburg, Germany)

Body effects. Co-ordination of nerves and muscles. Healthy teeth and bones. This metal activates more enzymes in the body than any other mineral. Heart patients on Digoxin have less palpitation when magnesium level is normal.

Sources. Most foods. Meat, milk, eggs, seafood, nuts (peanuts etc), brown rice, wheatbran, cocoa, Soya beans and flour, almonds, walnuts, maize, oats.

Fruits: apples, avocado, bananas, black grapes, seeds.

Herbs: Bladderwrack, Black Willow bark, Broom, Carrot leaves, Devil’s Bit, Dulse, Dandelion, Gotu Kola, Kale, Kelp, Meadowsweet, Mistletoe, Mullein, Okra, Parsley, Peppermint, Primrose flowers, Rest Harrow, Silverweed, Skunk Cabbage, Toadflax, Walnut leaves, Watercress, Wintergreen. Teas made from any of this list can be effective for low-grade magnesium deficiency.

RDA 300mg: 450mg (pregnant women and nursing mothers). ... magnesium

Glycaemic Index

(GI) a ranking system measuring the effect carbohydrate (CHO) ingestion has on blood glucose levels. Glucose is used as the standard reference value (50 g glucose has a GI of 100). A portion of food containing 50 g CHO is ingested and the effect on blood glucose levels measured over a three-hour period and compared with the effect of 50 g of glucose. Foods with a low GI (<60), such as apples, yoghurt, and beans, are slowly absorbed, causing a lower and more prolonged increase in blood glucose levels, than foods with a high GI (>70), e.g. white bread, white rice, and potatoes. Low GI foods help with diabetes control and may be beneficial in the treatment of *polycystic ovary syndrome. The glycaemic load (GL) also takes into account the amount of food that is eaten: GL = (g CHO in food portion eaten × GI)/100.... glycaemic index

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