TODAY'S FRESH FOOD IS..BLUEBERRIES

Working in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.

History


Blueberries are native to North America where they grow throughout the woods and mountainous regions in the United States and Canada. This fruit is rarely found growing in Europe and has only been recently introduced in Australia.

There are approximately 30 different species of blueberries with different ones growing throughout various regions. For example, the Highbush variety can be found throughout the Eastern seaboard from Maine to Florida, the Lowbush variety throughout the Northeast and Eastern Canada, and the Evergreen variety throughout states in the Pacific Northwest.

While blueberries played an important role in North American Indian food culture, being an ingredient in pemmican, a traditional dish composed of the fruit and dried meat, they were not consumed in great amounts by the colonists until the mid-19th century. This seems to be related to the fact that people did not appreciate their tart flavor, and only when sugar became more widely available as a sweetener at this time, did they become more popular.

Blueberries were not cultivated until the beginning of the 20th century, becoming commercially available in 1916. Cultivation of blueberries was spearheaded by a botanist at the United States Department of Agriculture who pioneered research into blueberry production. His work was forwarded by Elizabeth White, whose family established the first commercial blueberry fields.


Health Benefits


Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.



An Antioxidant Powerhouse

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.



Cardioprotective Action

While wine, particularly red wine, is touted as cardioprotective since it is a good source of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.

A Visionary Fruit

Extracts of bilberry (a cousin of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions.



Protection against Macular Degeneration

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.



In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. Food intake information was collected periodically for up to 18 years for women and 12 years for men.



While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but by simply topping off a cup of yogurt or green salad with a half cup of blueberries, tossing a banana into your morning smoothie or slicing it over your cereal, and snacking on an apple, plum, nectarine or pear, you've reached this goal.



A Better Brain with Blueberries

In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.



Promotion of Gastrointestinal Health

In addition to their powerful anthocyanins, blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead to cancer. In a study of over 1,200 elderly people, those who ate the most strawberries (another berry that contains ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries. In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.



Protection against Colon Cancer

Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death).

Extracts were made of the blueberry phenols, which were freeze-dried and further separated into phenolic acids, tannins, flavonols, and anthocyanins. Then the dried extracts and fractions were added to cell cultures containing two colon cancer cell lines, HT-29 and Caco-2.

In concentrations normally found in laboratory animal plasma after eating blueberries, anthyocyanin fractions increased DNA fragmentation (a sign that apoptosis or cell death had been triggered) by 2-7 times. Flavonol and tannin fractions cut cell proliferation in half at concentrations of 70-100 and 50-100 microg/mL, while the phenolic fraction was also effective, but less potent, reducing proliferation by half at concentrations of 1000 microg/mL. Bottomline: eating blueberries may reduce colon cancer risk.



Protection against Ovarian Cancer

Among their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, spinach, and broccoli.

A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus). Int J Cancer. 2007 Apr 30; Am J Clin Nutr. 2004 May;79(5):727-47.


   Enjoy some blueberries today!

TODAY'S FRESH FOOD IS..CLEMENTINE'S

Working in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.

Clementines, or Citrus Clementina, are oblate, medium-sized citrus fruits. The exterior is a deep orange colour with a smooth, glossy appearance.


Like tangerines, they are easy to peel, but they lack the seeds.



Clementines are a cross-bred variety of a mandarin (Citrus Deliciosa) and a sweet orange (Citrus Sinensis).



History

The traditional story says that clementines were discovered by Father Clement Rodier in the garden of his orphanage in Misserghin, Algeria. We don’t know for sure whether he has made the cross-breeding intentionally or not, but as he was at the origin of the discovery, the new fruit was named after him. This dates back to the early 20th century.



Cultivation & Production

Clementines, which we find in our markets and supermarkets, are mainly produced in the Mediterranean region (Spain, Morocco, Tunisia). However, at a global level, the largest producer of clementines is China with about 50% of the world production and 11 millions tons (figure comprises the production of clementines, mandarins and tangerines).



Nutritional value & Health benefits

Clementines, as all citrus fruits, are rich in Vitamin C and therefore can be eaten to tackle tiredness. They also contain a large quantity of minerals, such as potassium and calcium, as well as provitamin A.

TODAY'S FRESH FOOD IS..Spinach

Working in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.



History

Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to this country. Spinach has a much more recent history in Europe than many other vegetables. It was only brought to that continent in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.
Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the ways that she especially liked. Since this time, dishes prepared on a bed of spinach are referred to as "a la Florentine."

Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.

Health Benefits


We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.

Anti-Inflammatory and Anti-Cancer Benefits from Spinach Phytonutrients

Even though virtually all vegetables contain a wide variety of phytonutrients- including flavonoids and carotenoids-spinach can claim a special place among vegetables in terms of its phytonutrient content. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. (Some of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled laboratory studies. These spinach extracts have been shown to slow down cell division in human stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.



Excessive inflammation, of course, typically emerges as a risk factor for increased cancer risk. (That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties.) But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids. Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach. While these unique carotenoids may not be as readily absorbed as carotenoids like beta-carotene or lutein, they still play an important role in regulation of inflammation and are present in unusual amounts in spinach.



Decreased risk of aggressive prostate cancer is one health benefit of spinach consumption that should not be overlooked when talking about the anti-cancer properties of spinach. "Aggressive prostate cancer" is defined as stage III or IV prostate cancer which carries with it a Gleason score of at least 7. (Gleason scores are prostate cancer rating measurements that require lab studies of prostate tissue and evaluation of common tumor-related patterns.) Interestingly, in a recent study that evaluated possible prostate cancer-prevention benefits from a variety of vegetables including spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale - only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.



Antioxidant benefits of spinach



Most of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Given the fact that spinach is an excellent source of other antioxidant nutrients - including vitamin C, vitamin E, beta-carotene, and manganese-as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium-it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress. Our blood vessels, for example, are especially susceptible to damage from oxidative stress, and intake of spinach has been associated with decreased risk of several blood vessel-related problems, including atherosclerosis and high blood pressure. (Interestingly, the blood pressure benefits of spinach may be related not only to its antioxidants, but also to some of its special peptides. Peptides are small pieces of protein, and researchers have discovered several peptides in spinach that can help lower blood pressure by inhibiting an enzyme called angiotensin I-converting enzyme.)



Two of the carotenoids that are especially plentiful in spinach-lutein and zeaxanthin-are primary antioxidants in several regions of the eye, including the retina and the macula. Although we haven't seen specific studies on spinach intake and prevention of eye-related problems like macular degeneration, we have seen studies showing that human blood levels of lutein can be increased by consumption of spinach in everyday amounts. We've also seen at least one group of researchers suggesting that spinach has a likely role to play in prevention of eye problems, including age-related macular degeneration.



Helping You Bone Up

The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone health, and it is difficult to find vegetables that are richer in vitamin K than spinach. (On our World's Healthiest Foods list, only kale provides more micrograms of vitamin K per cup.) Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.

So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.

TODAY'S FRESH FOOD IS....STRAWBERRIES

Working in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.






Strawberries are a fragrant, red-colored, ground-dwelling fruit. Their history dates back over 2,000 years with records showing a variety of breeds as a native in many parts of the world.




In the early eighteenth century a strawberry hybrid was created that took its size from a South American variety and its taste and fragrance from France. This created what it is known today as the common strawberry that is preferred throughout Europe.



The strawberry is often described as a luxury item, enjoyed by royalty. France’s King Charles V had over 3000 planted at the Louvre in Paris, King Louis XIII ate them everyday; and both Louis XIII and Louis XIV the latter enjoyed the berries so much that they are recorded to have eaten them to the point of indigestion!



The use of strawberries and of the strawberry plant itself for therapeutic purposes dates back as long as they have been eaten. American Indians prepared infusions of strawberry plant leaves as a treatment for stomach pain and gastrointestinal ailments such as diarrhoea. Swedish botanist Carl Linnaeus was convinced that strawberries had miraculously healed his severe attack of gout; and the French philosopher Bernard de Fontenelle, who died at the age of 100 attributed the secret of his longevity to strawberries.



Strawberries also contain a large amount of antioxidant, anticancer, anti-neurodegenerative, and anti-inflammatory properties, making them, like many other berries, very useful as a natural alternative to western medicine.

Health Benefits of Strawberries

Nutrients in Strawberries

Strawberries are an excellent source of dietary fiber and Vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease.

Cancer Prevention

Ellagic acid is present in many red fruits and berries, including raspberries, strawberries, blackberries and cranberries. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. More specifically, ellagic acid prevents the destruction of P53 gene by cancer cells. Ellagic acid can also bind with cancer causing molecules, thereby making them inactive. Strawberries have also been shown to significantly reduce liver cancer cells.

Alzheimer’s Disease Prevention

In addition to their known beneficial effects on cancer and heart disease, the antioxidant qualities of strawberries may also be beneficial in reversing the course of neuronal and behavioural aging. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.

Cardiovascular Health

Strawberries have also been linked with effecting blood vessels, platelets and lipoproteins positively, which can reduce the risk of coronary heart diseases.

Anti Inflammatory

Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process.

Glycemic Index (GI) of Strawberries

In a study to determine the estimated GI of various foods, it was concluded that strawberries have a low GI of 40.



HAVE SOME STRAWBERRIES AS A SNACK TODAY!!!!

TODAY'S FRESH FOOD IS....Bananas

Working in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.

Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy




Reducing Depression

Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood

Anemia

Bananas are relatively high in iron, which helps the body's hemoglobin function

Constipation and Diarrhea

Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.

Eyesight Protection

Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.

Healthy Bones

Bananas are an exceptionally rich source of fructooligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce enzymes that increase our digestive ability and protect us from unhealthy bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase both in number and functionality, increasing our body's ability to absorb calcium.

In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are very nutrient to the cells that make up the mucosa of the stomach. These cells, when healthy, absorb calcium much more efficiently

Healthy Kidney

About 190,000 cases of kidney cancer are diagnosed each year.

Research published in the International Journal of Cancer has shown that daily consumption of whole fruits and vegetables, especially bananas, is highly protective to kidney health. The results show that, over a long timeframe (13.4 years), women eating more than 2.5 servings of fruits and vegetable per day cut their risk of kidney cancer by 40%. Among the fruits, bananas were especially protective. Women eating bananas four to six times a week halved their risk of developing the disease compared to those who did not eat this fruit. The conclusion of the study is that frequent consumption of fruits and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of kidney cancer. This is because bananas and many root vegetables contain especially high amounts of antioxidant phenolic compounds, while cabbage is rich in sulfur, necessary for effective detoxification of potential carcinogens.

Blood Pressure

Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Heartburn

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness

Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.

Smoking

Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.

Ulcers

This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus (which protects against acid). Additionally, bananas contain protease inhibitors that help eliminate bacteria in the stomach that have been pinpointed as a primary cause of ulcers.

Nerves

Bananas are high in B vitamins that have been shows to improve nerve function

Mosquito Bites

Many people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling

Stress Relief

Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs

Stroke Risk

According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40%

Enjoy a Banana Today.

TODAY'S FRESH FOOD IS....Asparagus

Dear friends, As I started to work in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.



Asparagus:

Contains high concentration of glutathione, which has been shown to fight cancer.
Asparagus is also high in Rutin, which helps to strengthen blood vessels.
Asparagus has the most floacin in any vegetable, floacin has been shown to help prevent nueral tube defects, such as spina bifida.

When you are out to dinner this weekend order some Asparagus for your table.
Have a good weekend and enjoy being healthy,
Peter

TODAY'S FRESH FOOD IS.....Apricots

Dear friends,

As I started to work in the produce industry I have started to be more curious about the health benefits of the products that I sell. Therefore I have decided not only to learn more about the foods that I sell and eat, but also to share it with people that not only I care about, but also with people that forget how important it is to eat fresh fruits and vegetable part of their daily diets. Not only do I look forward to sharing this information with you. I look forward to making an impact on your health in the near future. Please feel free to share these daily health bites. I would love to make this a community of not only sharing information on healthy eating, but also a place where people can exchange tasty recipes to incorporate the healthy fresh foods.

Apricots:

Contain beta-carotene, an antioxidant, which is thought to help fight disease. Just three apricots have 30% of the recommended daily allowance of beta-carotene. They body converts beta-carotene to vitamin A, which has been shown to help fight infections. Vitamin A also helps protect eyesight and helps keep skin, hair and gums healthy.

Apricots also contain the anti-oxidant Vitamin C and lycopene which help prevent cancer, heart disease and stroke.

Eat an apricot today and give one to some you care about.

Peter