Minerals

Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including building bones, making hormones and regulating your heartbeat.

There are two kinds of minerals: macro minerals and trace minerals. Macro minerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Your body needs just small amounts of trace minerals. These include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

The best way to get the minerals your body needs is by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.

 Diet for chlorin

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Chloride is found in many chemicals and other substances in the body. It is an important part of the salt found in many foods and used in cooking.

Function

Chloride is needed to keep the proper balance of body fluids. It is an essential part of digestive (stomach) juices.

Food Sources

Chloride is found in table salt or sea salt as sodium chloride. It is also found in many vegetables. Foods with higher amounts of chloride include seaweed, rye, tomatoes, lettuce, celery, and olives.

Chloride, together with potassium, is also found in most foods and is usually the main ingredient of salt substitutes.

Most Americans probably get more chloride than needed, in the form of table salt and salt in prepared foods.

Side Effects

Too little chloride in the body can occur when your body loses a lot of fluids. This may be due to excessive sweating, vomiting, or diarrhea. Medicines such as diuretics can also cause low chloride levels.

Too much chloride from salted foods can:

• Increase your blood pressure
• Cause a buildup of fluid in people with congestive heart failure, cirrhosis, or kidney disease

Recommendations

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used to create each person's goals.

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important. Women who are pregnant or breast-feeding need higher amounts. Older adults need lower amounts. Ask your health care provider which amount is best for you.

Infants

• 0 - 6 months: 0.18* grams per day (g/day)
• 7 - 12 months: 0.57* g/day

Children

• 1 - 3 years: 1.5* g/day
• 4 - 8 years: 1.9* g/day
• 9 - 13 years: 2.3* g/day

Adolescents and Adults

• Males and females age 14 to 50 years: 2.3* g/day
• Males and females 51 to 70: 2.0* g/day
• Males and females 71 and over: 1.8* g/day

*Adequate intakes (AI)

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods.

Vitamins

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K and the B vitamins(thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 andfolate). You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. For example, if you don't get enough vitamin D, you could develop rickets. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health. However, high doses of some vitamins can make you sick.

vitamins

Dietary Supplements

 Supplements

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Dietary supplements are vitamins, minerals, herbs, and many other products. They can come as pills, capsules, powders, drinks, and energy bars. Supplements do not have to go through the testing that drugs do.

Some supplements can play an important role in health. For example, calcium and vitamin D are important for keeping bones strong. Pregnant women can take the vitamin folic acid to prevent certain birth defects in their babies.

To take a supplement as safely as possible

• Tell your health care provider about any dietary supplements you use
• Do not take a bigger dose than the label recommends
• Check with your health care provider about the supplements you take if you are going to have any type of surgery
• Read trustworthy information about the supplement

Beef

Beef Strip Steak — 5 ounces cooked weight
Protein Foods Group: counts as 5 ounce equivalents of protein foods

What Foods Are in the Protein Foods Group?

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

 

 

 

 

 

 

 

 

 

 

Commonly eaten protein foods

•         Meats*

  
  

  Lean cuts of:

  • beef
  • ham
  • lamb
  • pork
  • veal
  
  

  Game Meats

  • bison
  • rabbit
  • venison
  
  

  Lean Ground Meats

  • beef
  • pork
  • lamb
  
             

       Organ Meats

  • liver
  • giblets

        Poultry

• chicken
• duck
• goose
• turkey
• ground chicken and turkey

Eggs*

• chicken eggs
• duck eggs

Beans and Peas

• bean burgers
• black beans
• black-eyed peas
• chickpeas (garbanzo beans)
• falafel
• kidney beans
• lentils
• lima beans (mature)
• navy beans
• pinto beans
• soy beans
• split peas
• white beans

Processed Soy Products

• tofu (bean curd made from soybeans)
• veggie burgers
• tempeh
• texturized vegetable protein (TVP)

• Nuts and Seeds*

  • almonds
  • cashews
  • hazelnuts (filberts)
  • mixed nuts
  • peanuts
  • peanut butter
  • pecans
  • pistachios
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts

  Seafood*

  
  

  Finfish such as:

  • catfish
  • cod
  • flounder
  • haddock
  • halibut
  • herring
  • mackerel
  • pollock
  • porgy
  • salmon
  • sea bass
  • snapper
  • swordfish
  • trout
  • tuna
  
  

  Shellfish such as:

  • clams
  • crab
  • crayfish
  • lobster
  • mussels
  • octopus
  • oysters
  • scallops
  • squid (calamari)
  • shrimp
  
  

  Canned fish such as:

  • anchovies
  • clams
  • tuna
  • sardines

      Selection Tips

• Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories (calories from solid fats or added sugars).
• If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts against your maximum limit for empty calories (calories from solid fats and added sugars).
• Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
• Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.
• Choose unsalted nuts and seeds to keep sodium intake low.

What Foods Are Included in the Dairy Group?

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Key Consumer Message

Switch to fat-free or low-fat (1%) milk.

FAT FREE
MILK

Selection Tips

• Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your maximum limit for "empty calories" (calories from solid fats and added sugars).
• If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories" (calories from solid fats and added sugars).
• For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.

Commonly eaten dairy products

• • Milk*
    all fluid milk:

    • fat-free (skim)
    • low fat (1%)
    • reduced fat (2%)
    • whole milk
    • flavored milks:
      • chocolate
      • strawberry
    • lactose-reduced milks
    • lactose-free milks

  • Milk-based desserts*

    • puddings
    • ice milk
    • frozen yogurt
    • ice cream

  • Calcium-fortified soymilk
    (soy beverage)

• • Cheese*

    • hard natural cheeses:
      • cheddar
      • mozzarella
      • Swiss
      • Parmesan
    • soft cheeses:
      • ricotta
      • cottage cheese
    • processed cheeses:
      • American

  • Yogurt*
    all yogurt:

    • fat-free
    • low fat
    • reduced fat
    • whole milk yogurt

"Oils" ?? iS gOoD oR baD

What Are "Oils"?

Add caption

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

Some commonly eaten oils include:

• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:

• nuts
• olives
• some fish
• avocados

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol.
A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are:

• butter
• milk fat
• beef fat (tallow, suet)
• chicken fat
• pork fat (lard)
• stick margarine
• shortening
• partially hydrogenated oil

What Are in the Protein Foods Group

What Foods Are in the Protein Foods Group?

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

View Protein Foods Gallery

Commonly eaten protein foods

• Meats*

  
  

  Lean cuts of:

  • beef
  • ham
  • lamb
  • pork
  • veal
  
  

  Game Meats

  • bison
  • rabbit
  • venison
  
  

  Lean Ground Meats

  • beef
  • pork
  • lamb
  
  

  Lean luncheon or deli meats

  
  

  Organ Meats

  • liver
  • giblets

  Poultry*

  • chicken
  • duck
  • goose
  • turkey
  • ground chicken and turkey

  Eggs*

  • chicken eggs
  • duck eggs

  Beans and Peas

  • bean burgers
  • black beans
  • black-eyed peas
  • chickpeas (garbanzo beans)
  • falafel
  • kidney beans
  • lentils
  • lima beans (mature)
  • navy beans
  • pinto beans
  • soy beans
  • split peas
  • white beans

  Processed Soy Products

  • tofu (bean curd made from soybeans)
  • veggie burgers
  • tempeh
  • texturized vegetable protein (TVP)

• Nuts and Seeds*

  • almonds
  • cashews
  • hazelnuts (filberts)
  • mixed nuts
  • peanuts
  • peanut butter
  • pecans
  • pistachios
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts

  Seafood*

  
  

  Finfish such as:

  • catfish
  • cod
  • flounder
  • haddock
  • halibut
  • herring
  • mackerel
  • pollock
  • porgy
  • salmon
  • sea bass
  • snapper
  • swordfish
  • trout
  • tuna
  
  

  Shellfish such as:

  • clams
  • crab
  • crayfish
  • lobster
  • mussels
  • octopus
  • oysters
  • scallops
  • squid (calamari)
  • shrimp
  
  

  Canned fish such as:

  • anchovies
  • clams
  • tuna
  • sardines

*Selection Tips

• Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories (calories from solid fats or added sugars).
• If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts against your maximum limit for empty calories (calories from solid fats and added sugars).
• Select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel.
• Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.
• Choose unsalted nuts and seeds to keep sodium intake low.

is it Important to Eat Fruits

Why is it Important to Eat Fruit?

Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

• 

  Healthy Diet

  Health Benefits

  • Eating a diet rich in vegetables and fruits as part of an overall Healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

• 

  
  

  Nutrients

  • Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
  • Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
  • Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
  • Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
  • Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
  • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

1. 
   

DISEASE OF CASHEW for more information log on to www.facebook.com/varunkrishnan.d

Its New tech nanology.......................

Passion fruit. Note for oval shaped ripening fruit with smooth waxy surface and fine white specks.	Golden yellow passion fruit. Note for thick rind. Inside view, showing pulpy juice with numerous tiny, dark brown or black, pitted seeds.

The passiflora plant requires well-drained fertile soil and good moisture to flourish. It grows quickly and reaches about 15-20 feet per annum once established. Its average life span is about 5-7 years.
Over five hundred cultivate types exist; however, two main type purple and yellow passion fruits are widely cultivated. During each season, the vine bears greenish-white fragrant flowers. The fruit features round to oval shape, 4 to 8 centimeters in diameter, have a tough shell mangosteen-like rind. Average weight is about 35-50 g.
Inside, the fruit consists of membranous sacs containing light orange-colored, pulpy juice with numerous small, hard, dark-brown or black, pitted seeds. Yellow passions are generally larger than the purple varieties, but the pulp of the purple fruit is less acid, richer in aroma and flavor, and has a higher proportion of juicy pulp.

Health benefits of passion fruit

• Delicious, passion fruit is rich source of antioxidants, minerals, vitamins and fiber. 100 g fruit contains about 97 calories.
  
• The fruit is a very good source of dietary fiber. 100 g fruit pulp contains 10.4 g or 27% of fiber. Good fiber in the diet helps remove cholesterol from the body. In addition dietary insoluble fiber by acting as a bulk laxative helps protect the colon mucous membrane by decreasing exposure time to toxic substances in the colon as well as binding to cancer-causing chemicals in the colon.
  
• Passion fruit is good in vitamin C, providing about 30 mg per 100 g. Vitamin-C (ascorbic acid) is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against flu-like infectious agents and scavenge harmful, pro-inflammatory free radicals.
  
• The fruit contains very good levels of vitamin-A (provides about 1274 IU per 100 g), and flavonoid antioxidants such as β-carotene and cryptoxanthin-β. Current research studies suggest that these compounds have antioxidant properties, and along with vitamin A are essential for good eye-sight.
  
• Vitamin A is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin-A, and flavonoids helps to protect from lung and oral cavity cancers.
  
• Fresh granadilla is very rich in potassium. 100 g fruit pulp has about 348 mg of potassium. Potassium is an important component of cells and body fluids, and helps regulate heart rate and blood pressure.
  
• Furthermore, granadilla is a very good source of minerals. Iron, copper, magnesium and phosphorus are present in adequate amounts in the fruit.
  

Fruit nutrition facts

                           Welcome to the fruit nutrition .

Why fruits?

Fruits are nature’s wonderful medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are an absolute feast to our sight, not just because of their color and flavor but their unique nutrition-profile that help the body stay fit and healthy!

1. Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.
   
2. Fruits provide plenty of soluble dietary fiber, which helps to ward of cholesterol and fats from the body and to get relief from constipation as well.
   
3. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant value, which is something measured by their "Oxygen Radical Absorbent Capacity" or (ORAC).
   
4. Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple color. Eating fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. These pigments tend to concentrate just underneath the skin.
   
5. Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants, which helps the body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs. Their overall benefits are manifold! Fruit nutrition benefits are infinite! You are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc., and the list of fruit nutrition benefits never ends!

Health benefits of banana fruit

Banana (Musa acuminata colla).	Raw mature banana put for sale in a market. Photo courtesy: tanbis19

Banana is a perennial herbaceous plant that develops from the underground rhizome. It flourishes well under tropical moisture-rich, humid low-lying farmlands.
In fact, the whole plant is a false stem (pseudo-stem), consisting of broad leaves along with their petioles overlapping around each other in a circular fashion standing up to 2 to 6 meters tall from the ground surface depending upon the cultivar types. At maturity, the rhizome gives rise to flower (inflorescence) that is carried up on a long smooth nu-branched stem through the center of the pseudo-stem emerging out at the top in the center of the leaf cluster. The flower subsequently develops to hanging bunch consisting of 3 to 20 hands (tiers), each with at least 5-10 fingers (fruits) in each hand (tier). Banana plant or plantain bears hanging clusters of fruits as a bunch. Fruits are arranged in tiers, with 6-20 fruits in each tier.

Banana plant.

There are several cultivars of banana grown with different size (4”-9”inch), color (yellow to brown), weight (70-150g) and taste. Structurally, fruit has a protective outer skin and delicious, sweet and tart, creamy-white color edible flesh inside.
Plantains are other cultivar types, more often used as cooking bananas. They are closely related to the familiar fruit banana or dessert banana. Plantains are used as a staple diet in Thailand, Laos, and other Southeast Asian as well as in many parts of tropical African and Caribbean regions.

Health benefits of banana fruit

• Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.
  
  
• Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
  
  
• The fruit contains a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
  
  
• It contains health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, ß and α-carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  
  
• It is also a very good source of vitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has a beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the causative factors in coronary artery disease (CHD) and stroke episodes) levels within the body.
  
  
• The fruit is an also moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  
  
• Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
  
  
• Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium

HEALTH BENIFTS OF KIWI(CHINESE GOOSBERRY)

Health benefits of Kiwi fruit Kiwifruit is a very rich source of soluble dietary fiber (3.8 g per 100 g of fruit OR 10% of RDA), which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon. The fruit is an excellent source of antioxidant vitamin-C; providing about 154% of the DRI (daily-recommended intake). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful free radicals. Kiwi fruit contains very good levels of vitamin-A, vitamin-E, vitamin-K and flavonoid anti-oxidants such as beta-carotene, lutein and xanthin. Vitamin K has a potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of kiwifruit (gold, raw) is 1210 µmol TE/100 g. Research studies have shown that certain substances in kiwi-fruit functions as blood thinner function similar to aspirin; thus, it helps prevent clot formation inside the blood vessels and protect from stroke and heart-attack risk. Kiwi-fruit seeds are an excellent source of omega-3 fatty acids. Research studies show that consumption of foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental disorders in children. Fresh kiwi fruit is a very rich source of heart-healthy electrolyte "potassium." 100 g contains 312 mg or 7% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure by countering malefic effects of sodium. It also contains good amounts of minerals like manganese, iron and magnesium. Manganese is used in the body as a co-factor for the powerful antioxidant enzyme, superoxide dismutase. Magnesium is an important bone-strengthening mineral like calcium. See the table below for in depth analysis of nutrients: Kiwi fruit or Chinese gooseberry (Actinidia chinensis), Fresh, Nutrient value per 100 g . (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 61 Kcal 3% Carbohydrates 14.66 g 11% Protein 1 g 2% Total Fat 0.52 g 2% Cholesterol 0 mg 0% Dietary Fiber 3 g 8% Vitamins Folates 25 µg 6% Niacin 0.341 mg 2% Riboflavin 0.025 mg 2% Thiamin 0.027 mg 2% Vitamin A 87 IU 3% Vitamin C 92.7 mg 154% Vitamin E 1.46 mg 10% Vitamin K 40.3 µg 34% Electrolytes Sodium 3 mg 0% Potassium 312 mg 7% Minerals Calcium 34 mg 3.5% Copper 0.130 mg 14% Iron 0.31 mg 4% Magnesium 17 mg 4% Manganese 0.098 mg 4% Zinc 0.14 mg 1% Phyto-nutrients Carotene-ß 52 µg -- Crypto-xanthin-ß 0 µg -- Lutein-zeaxanthin 122 µg -- Selection and storage Kiwifruit season begins by September and lasts until November. Though they are available throughout most of the year, they are at their best between August until December. Mature fruits harvested from the vine carefully; the unripe stuff appears hard, starchy, and closely resembles the sapodilla (sapote) fruit. Place raw kiwi-fruits in a plastic bag for 4-6 days to ripen. Keeping them in a paper bag with an apple, banana or pears will help to augment ripening process. In the stores, choose kiwi featuring intact skin, without any surface blemishes or cuts. Ripe-kiwis yield to gentle pressure when pressed with the thumb. Ripe kiwi-berries have a short shelf life and damage early if kept open at room temperature. For extended shelf-life, keep them in the refrigerator set at appropriate humidity. Preparation and serving methods Fresh, delicious, succulent kiwifruit can be eaten all alone. Wash under cold running water and gently peel the skin. Once cut, the slices should be eaten soon as they become soggy if left open in the air. Here are some serving tips: Kiwifruits are so delicious that they can be eaten as they are without any additions. Enjoy their unique flavor. Serve sliced kiwi fruit and strawberries with yogurt, whose flavors are naturally complementary with each other. Mixture of sliced kiwi-fruit and pineapple together to make sauce, add it to marinate chicken breast and boil. The active compound, actinidin in kiwi fruit helps tenderizing meat products. The fruit is also used in the preparation of New Zealand’s popular dessert, Pavloa. It is also used in the preparation of muffins, cheesecake, pie, juice and jellies.

DISEASE OF CASHEW

DISEASES OF CASHEW-Anacardium accidentale

1. Die – back or Pink disease: Corticium salmonicolor
2. Damping off: Phytophthora palmivora
3. Anthracnose: Colletotrichum gloeosporioides
4. Inflorescence blight: Colletotrichum mangiferae and Phomopsis anacardii
5. Shoot rot and leaf fall : Phytophthora nicotianae var. nicotianae

     1.Die – back or Pink disease: Corticium salmonicolor

Symptoms: It is a very common disease of cashew, often assuming great importance during the south-west monsoon period Whitish or pinkish growth of the fungus can be seen on the affected branches. The fungus penetrates into the deeper tissues and causes the death of the shoots from the tip downwards and hence the name dieback. After heavy rains a film of silky thread of the fungus is seen on the branches. In advanced stages, the bark splits and peels off. Some times only one branch is affected, but often many branches turn yellow and shed giving a barren appearance to a portion of the tree.

Management:

• Prune the affected branches well below the site of infection and destroy them.

• is to be done twice, once in. May-June and the second during October.

• Collect all dried up and Protect the cut surfaces by applying Bordeaux paste.

• If disease is severe, it is advisable to spray Bordeaux mixture (I %).

• Spraying affected branches to reduce the source of inoculum.

          2 .Damping off: Phytophthora palmivoraSymptoms:

• The Disease occurs in nurseries where drainage conditions are poor.

• The organisms attack the roots or collar region of "seedlings or both the regions and cause their death. when seedlings are infected by Phytophthora palmivora, they become pale.

• Water-soaked lesions can be observed at the collar region which turn dark and girdles the stem.

• The seedlings droop and ultimately the plants die.

• On leaves, water-soaked lesions can be observed in severe cases. These lesions enlarge and coalesce, often covering the entire leaf lamina.

• All the organisms in combination or alone may cause the disease.

Management :

• Provide adequate drainage in the beds and polythene bags.

• Drench the beds/bags with 0.1 % Agallol or 1 % Bordeaux mixture.

3. Anthracnose: Gloeosporium gloeosporioidesSymptoms:

• The disease has been reported in an epidemic form from Tamil Nadu. It is known to cause severe loss in Brazil.

• The fungus infests the tender leaves, twigs and forms redddish brown, water-soaked lesions. On the affected region exudation of resin can be seen.

• The lesions enlarge and kill the shoots. The tender leaves are crinkled and fruits shrivelled.

• The infected inflorescences turn black. Repeated Infection of the terminal shoots leads to the death of the tree in course of time.

0 Management :

• Destroy all affected branches

• Spray the plants with.5% Bordeaux mixture or Mancozeb 0.25%

4. Inflorescence blight :Gloeosporium gloeosporioidesSymptoms:

• This is also a common disease in Kerala especially during the monsoon period.

• The characteristic symptom is the drying of floral branches. The symptoms appear as minute water soaked lesions on the main rachis and secondary rachis.

• The lesions are pinkish brown, enlarge and soon turn scabby. Gummy exudates can be seen at the affected regions.

• The lesions develop into bigger patches and result in drying up of the inflorescences. The incidence is very severe when cloudy weather prevails.

Management :

• A combination spray of a fungicide (Cuman L 100 ml in 100 litres of water or Blitox 250 g) and an insecticide Dimecron (30 ml in 100 litres) is recommended.

• It is often claimed that the primary cause of the disease is the tea mosquito and fungi'are only secondary organisms.

5. Shoot rot and leaf fall : P. nicotianae var. nicotianae

Symptoms: During the south west monsoon months of June - ­August extensive leaf fall and shoot rot symptoms are observed. Black elongate lesions are first developed on the stem with exudation of gum. Later, infection spreads up and down, causing the tender stem to collapse and tender leaves to shrivel up. The lower mature leaves are also infected with black elongated lesions on mid rib, which later spread to the main lateral veins and the leaf blade. The infected leaves are soon shed.

Management:

• Spraying with Bordeaux mixture (l %) before the onset of monsoon will check the spread of the disease.

 

Nutrition facts of Avocados(Persea americana)

Avocado's

Persea americana

 

Avocados are distinct fruits with high-fat content and calories. Subtly flavorful yet buttery, they are among the most popular fruits having nutrition profile similar to that of some edible nuts and seeds.

Some of the common names for this staple fruit are alligator pear, aguacate, butter pear, etc.

Botanically, the fruit belongs to the family of Lauraceae, the family that also includes some unusual members like bay laurel, cinnamon, etc. Scientific name is Persea americana.

Avocados are medium sized evergreen trees of about 20-30 feet in height with large green leaves. The tree prefers fertile soil with high moisture content to flourish. Small light green flowers appear during winter. After about 8-10 months later, hundreds of pear shaped green color fruits appear on the tree.

Avocados, like bananas, mature on the tree but ripen only after their harvest. Once Ripen, they turn dark green or deep purple and yield to gentle pressure. Inside, cream color flesh has butter-like consistency with bland taste yet pleasant aroma. The fruit features centrally placed single brown color seed. On an average, each fruit weighs about 300-700 g, although heavier avocados are quite common in the markets.

Health benefits of avocado

Avocados, like olives, are high in mono-unsaturated fats and calories. However, they are very rich in dietary fiber, vitamins, and minerals and packed with numerous health benefiting plant nutrients.

Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid. Research studies suggest that Mediterranean diet that is rich in mono-unsaturated fatty acids help lower LDL or bad cholesterol and increase HDL or good-cholesterol, thereby, prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

They are a very good source of soluble and insoluble dietary fiber. 100 g fruit provides 6.7 g or about 18% of recommended daily intake. Dietary fibers help lower blood cholesterol levels and prevent constipation.

In addition, the fruit, like persimmons, contain high concentration of tannin. Tannin, a poly-phenolic compound, which was once labeled as an anti-nutritional agent is in-fact, has beneficial anti-inflammatory, anti-ulcer and anti-oxidant properties.

Its flesh contains health promoting flavonoid poly-phenolic antioxidants such as cryptoxanthin, lutein, zea-xanthin, beta and alpha carotenes in small amounts. Together, these compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Total antioxidant strength (ORAC) of avocados (raw, Hass variety) is 1933 µmol TE/100 g.

They are also good in many health-benefiting vitamins. Vitamin A, E, and K are especially concentrated in its creamy pulp.

Avocados are also excellent sources of minerals like iron, copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron and copper are required in the production of red blood cells.

Fresh avocado pear is a very rich source of potassium. 100 g of fruit provides 485 mg or about 10% of daily-required levels. Potassium is an important component of cell and body fluids where it helps regulate heart rate and blood pressure, countering bad effects of sodium.

 

See the table below for in depth analysis of nutrients: Avocado (Persea americana), Refuse seed and skin, Nutrition value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	160 Kcal	8%
Carbohydrates	8.53 g	6.5%
Protein	2.0 g	3.5%
Total Fat	14.66 g	48%
Cholesterol	0 mg	0%
Dietary Fiber	6.7 g	18%
Vitamins
Folates	81 µg	20%
Niacin	1.738 mg	11%
Pantothenic acid	1.389 mg	28%
Pyridoxine	0.257 mg	20%
Riboflavin	0.130 mg	10%
Thiamin	0.067 mg	5.5%
Vitamin A	146 IU	5%
Vitamin C	10 mg	17%
Vitamin E	2.07 mg	14%
Vitamin K	21 µg	17.5%
Electrolytes
Sodium	7 mg	0.5%
Potassium	485 mg	10%
Minerals
Calcium	12 mg	1%
Copper	0.190 mg	21%
Iron	0.55 mg	7%
Magnesium	29 mg	7%
Manganese	0.142 mg	6%
Phosphorus	52 mg	7%
Selenium	0.4 µg	<1%
Zinc	0.64 mg	6%
Phyto-nutrients
Carotene-α	24 µg	--
Carotene-ß	62 µg	--
Cryptoxanthin-ß	28 µg	--
Lutein-zeaxanthin	271 µg	--

Selection and storage

Avocados are readily available in the market year around. Buy medium size, fully ripe fruit with pleasant aroma. The fruit that is ready to eat should yield to pressure when gently squeezed.

Avoid very hard fruits as they may take quite some time to ripen properly. On the other hand, avoid buying excessively ripe ones as their pulp is rather mushy and featuring little, if any, flavoring. Furthermore, look carefully for any surface cuts, blemishes, and spots.

At home; store avocado in a cool, dark place. Unripe fruits usually placed in a paper wrap with a banana or apple in order to speed up ripening.

 

Preparation and Serving methods

Ripe avocado has delicate nutty flavor and butter like in taste. To eat; cut the fruit lengthwise at its center all the way around the seed. Then rotate or twist the two halves in opposite directions and gently pull apart. Remove the seed using a spoon. Gently peel the skin with your fingers starting from the stem end. Cut the pulp into desired cubes.

Sprinkle or rinse the cut sections in lemon juice to prevent enzymatic brown discoloration until ready to use. 

 

Here are some serving tips:

In many parts of Central America, the fruit is eaten as it is with some added pepper powder, lime juice, and salt.

The fruit sections or cubes are added to vegetable/fruit salads, salsa, etc. 

Mashed avocado fillings used to make Mexican polenta and pancakes. Guacamole is a favorite avocado based Mexican dip.

Similarly, guasacaca is Venezuelan the variant prepared using vinegar instead of lemon juice.

Mashed fruit may be mixed with ice-cream, shakes, and fruit juices.

 

Safety profile

Raw unripe avocados concentrated with tannins. High tannin content makes them bitter and unappetizing. Very high levels of tannins in the food prevent minerals like iron, calcium and phosphorus and vitamins from absorption in the gut.

Although very rare, eating avocados may result in allergic symptoms in some latex-sensitive persons. The symptoms may include itching in the throat, hives, runny nose, breathlessness, etc. Often the symptoms are mild and self-limiting. 

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