Trivia: Did you know?

Vegan Talk
41

[size=150]BROCCOLI
[/size]
It is one of those vegetables that is subjected to intense research over the past 20 years. The results of these intense research and finding revealed that people consuming this vegetable in abundance have discovered that the risk of contracting common types of cancers such as colon cancer, breast cancer, cervix cancer, lung cancer, prostate cancer and such other types of cancerns have greatly reduced.

In a nut shell, broccoli was discovered to be an excellent source for Vitamin C. In addition, broccoli also is a very good source for folate and beta carotene. Broccoli also contains significant amounts of minerals such as iron, potassium and calcium and is also rich in proteins.

Glucosinolates, that are discovered to be natural cancer fighters, are found to be in abundance in this unique vegetable of broccoli. This glucosinolates are capable of breaking down into a number of healthful compounds such as indoles, isothiocyanates and sulforaphane and these components are discovered to cancer fighters.

Broccoli is a rich source for fiber and contains lower amount of calories.

In addition, Broccoli provides a sizable amount of essential minerals as well as vitamins. One cup of cooked broccoli contains only about 44 calories. While the calorie content is only less, it has been found that one cup of cooked broccoli provides more than 100% of the Recommended Dietary Allowance or RDA of Vitamin C, and also about 20% of the RDA for folate. Also broccoli contains a sizable amount of beta carotene.

Broccoli also provides essential vitamins, minerals and other nutrients.

According to nutritionists, one cup of broccoli provides about 75 milligrams of calcium and about 1.2 milligrams of iron. About 5 grams of protein can be secured from the consumption of about 1 cup of cooked broccoli.

Broccoli is also effective in preventing constipation as it has been found that one cup of broccoli contains as much as 3.5 grams of fiber and also contains a number of natural laxatives.

Recent research about the broccoli vegetable by the researchers at the John Hopkins University School of Medicine has found that one of the many chemicals found in broccoli and broccoli sprouts called sulforaphane has been very effective in killing a bacterium called helicobacter pylori that is responsible for causing stomach ulcers.

42

[size=150]MELON[/size]

Do you know what is the fruit that is resorted to for beating the heat?

It is the water melon, one of the many varieties of melon. The high water content in this fruit makes it is not only the ideal fruit to beat the heat, but also very a nutritious fruit with a sweet and flavory taste.

Melons provide innumerable benefits to the consumers. Among the many varieties of melons available in the world, the yellow varieties are found to be rich in Vitamin A in the form of beta carotene. In addition to Vitamin A, melons are found to have useful contents of Vitamin C as well as potassium mineral. Some of the melon varieties have been also discovered to have rich content of pectin, a soluble fiber that is found to be of immense use in controlling blood cholesterol levels.

There are a number of varieties of melons available. The chief among these groups include water melon, honeydew, casaba, canteloupe, crenshaw and Persian.

It has been found that a canteloupe, a yellow variety of melon, is a rich source of beta carotene, which is converted by the body to Vitamin A. One-fourth of a canteloupe is discovered to have contained as many as 55 milligrams of Vitamin C, that is more than 60% of the Recommended Diatery Allowance or RDA. In addition, the canteloupe also includes more than 600 Retinol Equivalent of beta carotene, about 320 milligrams of potassium and only 46 calories.

Honeydews, one of the many varieties of melons, are also found to be very low in calorie content but have rich content of Vitamin C, and is also found to be an excellent source of potassium.

Watermelons, on the other hand, is a type of melon that has high calorie content and is an ideal choice to beat the heat in summer days. A piece of water melon, about 2.5 cm size, is found to contain as much as 100 calories, but contrary to other types of melons, contains relatively lesser amount of Vitamin C and also potassium.

One very essential feature of this melon is that it is a rich source of pectin, soluble fiber that is useful in keeping the blood cholesterol levels under check.

Due to the non-existence of the starch content in this type of fruit, there is no possibility of the fruit ripening after they are picked up from the vine. As such, any melon picked up from the vine cannot ripen and achieve its peak flavor.

43

[size=150]APRICOTS[/size]

Do you know which of the fresh fruits is more nutritious and virtually fat-free?

You guessed it right.

It is Apricots. The tiny fruit, classified along with plums, and grown in typical continental climates characterized by cold winders, is an ideal fruit that gels well both in snacks and in desserts.

The fruit, ranging in a size between 1.5 cm to 2.5 cm in diameter, has high fiber content very low calorie content. Besides, the fruit, normally found in yellow or orange colors with a tinge of red especially in those parts that are more exposed to sunlight, is a very rich source for beta carotene and minerals like potassium and iron.

The high content of potassium and iron in this fruit helps in proper functioning of the muscles and the nerves and also aids in maintaining the appropriate blood pressure levels and balancing of the body fluids.

Apart from potassium and iron, apricots also contain beta carotene, an antioxidant which is researched extensively for treating some types of cancer. Also, this beta carotene is found to be effective in preventing heart-related diseases.

Pectin, a kind of soluble fiber that helps in lowering the bad cholesterol or LDL cholesterol, is found in Apricots.

Apricots are grown extensively in Turkey, Iran and Armenia. More than the fresh apricots, it is the dried apricots that find favor with most of the people because these dried apricots are more nutritious than the fresh apricot. Because of its dryness, dried apricots contain only 32% of water while fresh apricots contains as much as 85% of water.

The calorie content in Apricots is relatively much less than other types of fruits. According to medical and nutrition experts, about 3 fresh apricots contain only 50 calories and about 10 halves of dried apricot contain around 85 calories. Another interesting aspect about apricots is that it is virtually free from fat and is also the most nutritious of the fruits.

If you eat fresh apricots instead of dried ones, you can get more amount of Vitamin C. When dried following exposure to heat and air, some amount of Vitamin C is lost. However, both dried and fresh apricots do contain minerals such as potassium and iron.

A word of caution for people who want to taste the dried apricot as a fruit and/or add them in their menu of fruits. Most of the apricots available in the market are treated with a little amount of sulfur dioxide prior to drying it in order to preserve not only the color but some of the nutrients. It is likely that the sulfur treatment may trigger some sort of allergic reaction or an asthma attack. So, if you are susceptible to asthma or allergic reactions, then before buying the fruit, you should ensure that they are labeled as “sulfite-free”.

44

[size=150]DATES[/size]

One of the sweetest fruits is Date Palms or simply referred to as Dates. Palm trees are the oldest cultivated trees in recorded history. The date trees found in North Africa are said to have been grown since the past 8,000 years.

Dates are found to be very rich source for potassium. It is also found to be a very good source fo iron, niacin and vitamin B12. In addition, the fiber content in date fruit is relatively high.

Depending upon the moisture content in the dates, this fruit is broadly categorised in three ways – the soft dates, semisoft dates and dry dates. Predominantly, it is the semisoft variety that is marketed in many countries as fresh dates. A small portion of dried dates, having lesser or no moisture content, is also marketed across the world in fresh form. The rich potassium content and calories makes it a better fruit variety for consumption and health.

According to the experts, a half-cup of dates or approximately 12 pieces of dates of medium size contains as much 275 calories, the highest calorie content among the fruit varieties consumed in similar quantity. Dates are a very rich source for potassium as well. Twelve medium sized dates will provide as much as 650 micrograms of potassium, much more than a comparable amount of high-potassium foods such as oranges or bananas. Twelve dates also provide about 15% or more of the Recommended Dietary Allowance or RDA that includes iron, niacin, and vitamin B12. The 12 dates also provide about 6 grams of fiber content to the body. The interesting aspect about dates is that it does not contain Vitamin C.

The sweetest fruit however has some drawbacks as well. The high sugar content in the fruit and the stickiness of the fruit with moisture content in it might promote tooth decay, if not attended to with care. It is for this very reason that brushing of teeth after eating dates is advised and recommended.

In addition to the tooth decay, dates might also trigger migraine headaches in some persons. The existence of tyramine in dates is a minor cause of concern for people undergoing treatment for depression. The tyramine content might interact with drugs used to treat depression and might result in increasing the blood-pressure levels to an alarming level that might be life-threatening at times.

However, the king of the desert or the sweet fruit has its own place of pride among the fruits that provide immense nutritional value to the consumers if taken in moderate quantities at periodic intervals.

45

[size=150]GRAPEFRUIT[/size]

One of the fruits from the citrus family of fruits having rich nutrient content and vitamins and also innumerable health benefits is Grapefruit.

Said to have originated from Jamaica in the West Indies, this grapefruit has spread to other parts of the world and now, grapefruit is not only one of the favorite members in a breakfast menu, but is also used in other occasions as well.

Grapefruit offers innumerable benefits to the consumer. It is high in Vitamin C and potassium. The pink and red varieties of grapefruit contain beta carotene as well as lycopene, two of the most powerful antioxidants. Being very low in calorie content, grapefruits are discovered to have certain bioflavonoids and plant chemicals that effectively protect the person’s body from life-threatening diseases such as heart attack and cancer.

According to nutrition experts, about half of a grapefruit will provide more than 45% of the adult Recommended Daily Allowance (RDA) of Vitamin C. In addition, it also provides about 175 micrograms of potassium and 1 micro gram of iron. Though all the varieties of this fruit have rich content of minerals, it has been found that the red and pink varieties are high in beta carotene, which is converted into Vitamin A by the body…

Grapefruits are identified to be a good food that can be included in an ideal weight-loss program, because a cup or serving of grapefruit is said to contain less than 100 calories only and the high fiber content in the fruit helps in satisfying hunger and giving a sense of fullness.

Also, grapefruits have high pectin content, a soluble fiber that helps in lowering blood cholesterol. Recent studies point out that grapefruits not only help in lowering blood cholesterol but also the other minerals found in the fruit can effectively prevent the disease itself.

Grapefruit is found to be a very good source to help fight cancer. Pink and red grapefruits are high in lycopene, an antioxidant that is capable of lowering the risk of prostate cancer. While the exact mechanism how lycopene helps in lowering prostate cancer is not clear and research is going on, it has been found that 10 servings of lycopene-rich foods a week has resulted in a 50% reduction in prostate cancer.

In addition to pectin and lycopene, grapefruits have other protective plant chemicals as well. Some of those chemicals include monoterpenes, terpenes as well as limonoids – all of which are responsible for producing enzymes that aid in preventing cancer; phenolic acid that arrests the forming of nitrosamines – said to be responsible for creating cancer cells; and bioflavonoids that arrests the creation of hormones that foster growth of tumor cells.

People suffering from inflammatory disorders such as rheumatoid arthritis and lupus are advised to consume grapefruit on a daily basis to alleviate the symptoms of these disorders. This is possible due to the fact that the plant chemicals present in the grapefruit are capable of blocking the prostaglandins that cause inflammation.

46

[size=150]PINEAPPLES[/size]

Many of you might have seen and tasted the sweetness of pineapple – a large juicy fruit consisting of edible flesh in yellow color surrounded by a tough as well as segmented skin and also topped with a tuft of leaves.

The fruit, said to have been first grown in South America in the ancient past, is now grown all over the world, especially in the tropical areas. The fruit is available throughout the year in many places, but the months of June and July seem to be the peak season for this sweet fruit. Ironically, most of this fruit is available in either frozen form or in dried form. The majority of this fruit is primarily reserved for delicious preparations in canned varieties such as juices, fresh fruit and / or other forms of canned delicacies.

What makes pineapple so special among other fruits? Well. It is nothing but the unique flavor that is both sweet and also tangy at the same time. The utility value of pineapple also catches the eye of the people. Pineapple would be an ideal fruit in a plate of fruit salads. Pineapples can also be cooked, grilled and / or baked with any type of meat such as ham, poultry and sea-foods.

Pineapple is a good source for a number of vitamins and minerals including Vitamin C, Vitamin B6, thiamine, iron and manganese. According to nutrition experts, a cup containing chunks of a fresh pineapple provides as much as 75 calories, 25 milligrams of Vitamin C, 0.17 milligrams of thiamines, 16 micrograms of folate, 0.15 milligrams of Vitamin B6, 0.6 milligrams of iron and 2.6 milligrams of manganese.

The interesting feature of pineapples is that canning the fruit does not alter the content of Vitamin C in the fruit. A cup of pineapple juice retains 25 milligrams of Vitamin C, same as the fresh fruit offers, but a cup of heavy syrup made of pineapples offers about 20 milligrams of Vitamin C. It has been found that the calorie content nearly doubles in the case of a normal syrup containing pineapple chunks to about 150 calories and more than doubles in the case of heavy syrup to as much as 200 calories.

Pineapple contains a number of healing properties. It has been found that an enzyme called bromelain is present in the fruit which helps in dissolving proteins. The anti-inflammatory enzyme, Bromelain, has been discovered to be effective in reducing the risk of blood clots in the body , thus reducing to a great extent the risk of heart attack and / or stroke. Research reveals that pineapple also contains ferulic acid, that helps in preventing the formation of substances that can cause cancer.

One should exercise caution while purchasing this fruit from the market. You should ensure that the fruit has a fragrant odor and also has flesh that is either yellow or white in color. Also ensure that there are no brown patches in the skin of the fruit as it indicates spoilage.

47

[size=150]CABBAGE[/size]

Do you know which common vegetable is consumed the most next to potatoes in the world?

It is the cabbage that is consumed nearly at par with those of potatoes across the world. Though cabbage is not as nutritious as other vegetables in this variety such as cauliflower, broccoli, and brussels sprouts, cabbage has innumerable health benefits.

Belonging to the cruciferous family of vegetables, cabbage is an excellent source for Vitamin C. Cabbage contains high fiber content and at the same time has low calories. There are many varieties of cabbage such as red cabbage, green cabbage and savoy cabbage.

The red cabbage and green cabbage are very rich sources for potassium and fiber. According to nutrition experts, a cup of chopped raw green cabbage contains as much as 33 micrograms of Vitamin C and a meager 20 calories. Red cabbage contains almost twice as much vitamin C as the green cabbage, while the green variety of cabbage contains twice as much folate as the red cabbage. The third variety of cabbage, the savoy cabbage, is a very rich source for beta carotene.

The health benefits from cabbage are innumerable. People who regularly consume large amounts of cabbage are found to be enjoying low rate of colon cancer. The protective element of cabbage is assumed to have come from bioflavonoids,indoles, monterprenes and other plant chemicals that inhibit tumor growth and protect cells against damage from free radicals, those unstable molecules released when the body uses oxygen. Some of these chemicals also speed up the body’s metabolism of estrogen.

Women whose food includes ample amount of cabbage as well as other related vegetables of the cruciferous family have reduced incidence of breast cancer.

In order to reap the benefits of cabbage to its fullest extent, it is advisable that steaming and stir-frying of cabbage is done so that the nutrients are preserved. It is also advisable to eat raw cabbage.

While cooking cabbage, it is advisable that utensils made of aluminum are not used, as aluminum cookware might cause chemical reaction that discolors the vegetables and also might alter the flavor.

There is a widespread myth doing the rounds about cabbage. According to folk wisdom, juice prepared out of cabbage is a miracle cure for ulcers. While there is little scientific evidence to prove that cabbage juice in fact cures ulcers, there is nothing wrong in trying cabbage juice along with other medical treatment for ulcer cure.

48

[size=150]POMEGRANATE[/size]

Mother Nature has bestowed innumerable fruits, vegetables and vast resources for the living beings in this Universe. One of the many such fruits is Pomegranate. Apart from the health and nutritional benefits this fruit offers to the consumers, the really fascinating or amusing fact is the very structure of the fruit and the interiors of the fruit. One cannot explain in any meaningful way but just be astonished and amused by the typical construction of the fruit.

The word “pomegranate” in old French language means “seeded apple”. True to the french meaning, pomegranate look similar to apples. The fruit is a very rich source for a number of plant chemicals and also contains Vitamin C, fiber and niacin.

Pomegranate has a leathery deep rind either of deep red color or purple color… Beneath the rind lies the interior containing hundreds of tiny edible seeds that are packed in a number of compartments. These compartments, called arils, are separated by bitter membranes that are of cream-color.

The fruit can either be consumed directly by carefully removing the tiny edible seeds one by one from the membrane or else juice can be prepared by halving the fruit and using a juice squeezer. One average sized pomegranate can yield about one and a half cups of juice. Pomegranate juice can be consumed directly by adding some flavors and sugar. The juice can be used in other ways as well. For instance, pomegranate juice can be used to add extra flavor to the cakes as well as baked apples. The juice can also be used to make delicious sauces, jellies and sorbets as well.

Pomegranate yields many benefits to the person consuming it. It is a rich source for potassium. A single fruit is said to contain as much as 400 milligrams of potassium, much more than any type of orange or other fruits offer to a person. Apart from potassium, the fruit also contains Vitamin C and fiber content in it.

The juice extracted from Pomegranates contains ellagic acid as well as anthocyanins – both having antioxidant properties. It has been found in research of this wonderful fruit that the antioxidant capacity in the form of ellagic acid and anthocyanins in one cup of pomegranate juice is two to three times more than the capacity one can derive by consuming a cup of green tea or red wine.

In yet another recent study of this fruit and its innumerable benefits, it has been discovered that consuming as little as one quarter of a cup of pomegranate juice on a daily basis can improve the health of the cardiovascular system in the body by significantly bringing down the oxidation levels in the body caused by LDL cholesterol.

49

[size=150]SWEET POTATOES OR YAM[/size]

Low in sodium and both Saturated Fat and Cholesterol, the sweet potato is abundantly healthy. Sweet potatoes are rich in Vitamins B6, Vitamin-A and Vitamin-C and a source of Manganese, and are a source of dietary fibre as well.

Distantly related to the common potato, the orange fleshed variety of potato called “sweet potato” and somewhat incorrectly sometimes also called a “yam” are grown in various parts of North America. The United States Department of Agriculture (”USDA”) allows North American-grown sweet potatoes to be marketed as “yams” so long as they are also labeled as “sweet potato.” Yams (the African and Asian-grown variety) do not grow as well in most agricultural North American climates because the growing season there is not quite long enough. True yams require a longer growing season that North America has. So if you see signage in the grocer’s store for “Yams, product of America” they are really Sweet Potatoes. Conversely, “Yams, product of Africa” means that they are imported, and are true yams.

Sweet potatoes have more vitamins and minerals than imported yams so consider this when buying vegetables. Besides, one should buy produce locally whenever possible which reduces transportation costs and the pollution associated with global transporting.

50

[size=150]CARROTS FOR BETTER NIGHT VISION[/size]

Long associated with better eyesight and improved night vision, the beta-carotene they provide can help restore the poor vision that acute lack of Vitamin-A causes, and it really does improve night vision to a normal degree. But it does not provide super see-in-the-dark abilities.

There is a contention that eating large quantities of carrots causes one to acquire true night vision, which is not exactly true but this contention was utilized in the war effort. During World War II, British gunners were shooting down German aeroplanes in the dark and a Royal Air Force propaganda story was purposely released about the RAF’s consumption of large amounts of carrots being behind this success.

It was in fact the emerging technologies of radar and the use of visible red light in cockpit instrumentation (red light does not cause constriction of the retina as much as normal white light
) that had much to do with this success with nighttime air combat and missions. This news release is said to have reinforced old folklore tales in Germans about carrots and the alleged improved vision, and may have for a time diverted attentions away from the possibility of new technologies being used against the German forces.

51

[size=150]THYMES[/size]

In England, thymes are planted in large patches. It is believed that the fairies would play in the patches. We know that carrots are rich in Vitamin A. They can help us to see better in darkness and can prevent night blindness. It is better to use frozen vegetables that are picked and packaged on the same day. Fresh vegetables reach the super market long time after they have been picked. Hence, they may loose some essential nutrients.

52

[size=150]Blueberry[/size]

• Maine is the largest producer of wild blueberries in the world
• Blueberries have more antioxidants than any other fruit
• The antioxidants in blueberries help fight diseases and age-related illnesses
• Blueberries are one of the only natural foods that are blue in color

53

[size=150]Corn[/size]

• Maine grown sweet corn is sold fresh at farmers’ markets and stands
• An ear of sweet corn supplies carbohydrates, protein and potassium
• Corn is an excellent source of thiamin, which helps maintain the nervous system
• Corn is America’s most commonly grown field crop

54

[size=150]Corn Poppin’ Facts[/size]

Popcorn pops because water is stored in a small circle of soft starch in each kernel. As the kernel is heated, the water heats, the droplet of moisture turns to steam and the steam builds up pressure until the kernel finally explodes to many times its original volume.

* Americans today consume 17.3 billion quarts of popped popcorn each year! The average American eats about 68 quarts!
* While the first breakfast cereal was made by adding sugar and milk to popped popcorn, a shortage of baking flours after World War II forced breadmakers to substitute up to 25% of wheat flour with ground popped popcorn. Over the years, popcorn also has been used as an ingredient in pudding, candy, soup, salad and entrees.
* Popcorn’s nutritional value comes from the fact that, like other cereal grains, its primary function is to provide the body with heat and energy.
* Microwave popcorn is the same as other popcorn except the kernels are usually larger and the packaging is designed for maximum popability.
55

[size=150]Cherrific![/size]

* The same chemicals that give tart cherries their color may relieve pain better than aspirin and ibuprofen in humans.
* Eating about 20 tart cherries a day could reduce inflammatory pain and headache pain.
* There are about 7,000 cherries on an average tart cherry tree (the number varies depending on the age of the tree, weather and growing conditions). It takes about 250 cherries to make a cherry pie, so each tree could produce enough cherries for 28 pies!
* Today, in Michigan, there are almost 4 million cherry trees which annually produce 150 to 200 pounds of tart cherries.
56

[size=150]Head Strong[/size]

* Lettuce is a member of the sunflower family.
* Darker Green lettuce leaves are more nutritious than lighter green leaves.
* Americans eat about 30 pounds of lettuce every year. That’s about five times more than what we ate in the early 1900s.
* In the United States, lettuce is the second most popular fresh vegetable.
* Almost all lettuce is packed right in the field.
* About 25% of all iceberg lettuce is made into fresh cut salads.
57

[size=150]What’s up Doc?[/size]

* The plant pigment that gives carrots and other vegetables their vivid orange color is Beta-Carotene. Fruits and Vegetables that are yellow/orange in color contain Beta-Carotene and carrots are one of the richest in this nutrient. Our bodies convert Beta-Carotene into Vitamin A.
* The bright orange color of carrots tell you they’re an excellent source of Vitamin A which is important for good eyesight, especially at night. Vitamin A helps your body fight infection, and keeps your skin and hair healthy!
58

[size=150]Berry, Berry Good for You![/size]

* Blueberries are the second most popular berry in the United States.
* Michigan and New Jersey produce 66% of all the blueberries in the United States, followed by North Carolina, Oregon and Washington.
* Over 200 million pounds of blueberries are grown every year in North America.
* Blueberries are first picked by hand to gather the best of the early fruit. Later, if the fruit is to be mechanically harvested, a harvesting machine goes through the field and gently shakes each bush so only the ripe blueberries drop off.
* Blueberries are a good source of Vitamin C and fiber.
59

[size=150]Bananarama![/size]

* There are over 500 different types of bananas. That means if you ate a different kind of banana everyday, it would take almost a year and a half to eat every one!
* Although generally regarded as a tree, this large tropical plant is really an herb. That means it does not have a woody trunk like a tree. The stalk is composed of leaf sheaths that overlap each other and grow from an underground stem called a rhizome.
* The banana plant can grow as high as 20 feet tall. That’s as big as a two-story house!
* Bananas are about 99.5% fat free.
* Bananas are a great source of potassium. Potassium helps build muscle power and keeps your body fluids in balance.
* Banana’s are most likely the first fruit ever to be grown on a farm.
60

[size=150]Macaroni Mania[/size]

* Pasta is one of America’s favorite foods. Last year, 1.3 million pounds of pasta were sold in American grocery stores. If you lined up 1.3 million pounds of 16 oz. spaghetti packages, it could circle the Earth’s equator almost nine times!
* Noodles got their start in China, not Italy as many people might think.
* Pasta made its way to the New World through the English who found it while traveling through Italy. The English made pasta by cooking it for about a half an hour.
* America’s first large pasta factory was built in Brooklyn, New York in 1848 by a Frenchman who would spread out his spaghetti strands on the roof to dry in the sunshine.