Feeding the community one garden at a time

May 29, 2013, by Leslie Davis

I work with a non-profit organization, Seed2Need, outside of Albuquerque, New Mexico that grows gardens to generate fresh produce for local food pantries. New Mexico consistently ranks high for poverty and food insecurity. Funding available to our central food bank has been reduced due to state and federal budget constraints. With so many relying on their services, they cannot afford to invest in perishable commodities, but the importance of fruit and vegetables to basic nutrition cannot be denied. Addressing the issue at a localized level seemed like the most efficient way to alleviate the problem.

Our mission is to reduce hunger in our community by growing gardens, gleaning fruit from local orchards and soliciting produce donations at our local grower’s market. Produce harvested is often in the hands of the families who need it within hours of harvest.  Picked fresh.  Distributed fresh.  Consumed locally by families facing food insecurity.

What started as a small garden in a neighbor’s horse corral to supply one food pantry has evolved over the last five years into Seed2Need; now serving 15 food pantries and soup kitchens in the area. Our community is very supportive, with many local property owners donating land, equipment and excess fruit from their orchards. We receive financial assistance from local businesses and individuals. We have volunteers of all ages and every walk of life. Our organization involves service by the community for the community.

Many of us have an interest in gardening, but no background in agriculture. This has been an educational experience for many, if not most, of the volunteers involved. There has been a steep learning curve as we realize what we are doing wrong and recognize what we are doing right, changing and adapting as we progress. The varieties of produce have been altered based on productivity and various planting, irrigation and mulching techniques have been modified to increase efficiency. As a volunteer organization we have to be aware of cost effective, labor saving methods.

Growing in New Mexico is nothing like growing in the more fertile climates of the Midwest or Southern states. New Mexico is a dry, arid, hot, high mountain climate. We have been experiencing a prolonged, extreme drought over the last several years. As a result of the drought, many farmers are unable to plant crops this summer, making the cost of fresh produce more cost prohibitive to families experiencing economic hardship and making water conservation a vital part of our plan. Although our gardens are close to the Rio Grande River we utilize a T-Tape drip irrigation system, drawn from a well, rather than relying on flood irrigation. This reduces the weeds brought in from flood irrigation and conserves water by applying small increments directly to the plants. We also utilize plastic mulch to prevent rapid evaporation and to create a barrier for weeds.

We have chosen vegetables that produce over a period of time, rather than a singular harvest, to ensure that we can provide a plentiful supply over several months. We also take into consideration regional tastes and diet. Currently we are growing 2 acres of tomatoes, green chile, cucumbers, watermelons, cantaloupe, zucchini and green beans. Over the last three years we have generated 70 tons of produce for local food pantries. With two acres planted this spring we are hoping to harvest 30 tons this summer alone.

For more information please visit our website, www.Seed2Need.us, or like our Seed2Need page on Facebook. If you have any questions about our techniques or starting a garden to address hunger within your community, please email Seed2Need@gmail.com.

Bio: Leslie Davis has a finance and economics degree with 25 years of sales and marketing experience and a desire to apply those skills to make a positive impact on her community.

Contact Info: www.Seed2Need.us
Leslie Davis
505.933.1345
www.Seed2Need.us
Facebook: Seed2Need
Seed2Need@gmail.com

Mango nutrition facts: How a mango is nutritious

“The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits."

Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,...etc.

Mango is a tropical seasonal fruit, which saw its origin in the sub-Himalayan plains of India. There are different types and varieties of mango available in the market today. There are extremely juicy variants of mangoes available. Some mangoes have a small seed while some retain a big one. It is better to opt for those which are more fleshy, sweet and juicy to avail of maximum flavor. Alfonso is one of the breeds of mangoes, which is immensely popular, amongst people of all countries.

Mango is considered to be the king of fruits. It is widely popular in different corners of the world. Its unique flavor manages to turn on, even a non-fruit consumer. It also serves as a perfect beverage if blended with milk and sugar. The prepared beverage is also often termed as a mango smoothie or a mango-shake. It has a unique color and fragrance, which always manages to capture the attention of fruit lovers. Mango stands tall amongst the list of new functional foods known as ‘super fruits’. Along with providing a delicious and delectable taste, numerous health benefits are also offered by the king of fruits. Numerous mango nutrition facts are there, which should be first understood, before digging in to devour the delightful fruit.

Mango is considered to be one of the most nutritious food items. Numerous health benefits are offered by mangoes. Let us vide at some of the important mango nutrition facts which are there. Mangoes are rich in pre-biotic dietary fiber. They are also rich in vitamins and minerals which are essential in strengthening body parts. They are also helpful in maintaining a healthy body. Poly-phenolic flavonoid antioxidant compounds are present in mangoes which help in expelling harmful toxins from the body. Such compounds also help in fighting various diseases. The antioxidant compounds present in mango offer excellent protection against breast and colon cancers.

Other mango nutrition facts boast of a mango’s high vitamin quotient. Mangoes are an excellent source of Vitamin-A. Deficiency of Vitamin-A might cause night blindness. It is very important to increase the intake of mangoes in one’s diet to get rid of eye related problems. Mangoes are also rich in potassium which helps in controlling the heart rate and blood pressure. Another fact that could be placed in the list of mango nutrition facts is that, a mango poses as an excellent source of beta-carotene and alpha-carotene and beta-cryptoxanthin, all of which retain antioxidant properties and are considered essential for vision. Such compounds are also necessary for the maintenance of healthy mucus membranes and skin. Vitamin-C and E are also available, which are necessary for creating resistance against infectious agents and harmful radicals. Mangoes are also ingested in their raw form in many countries. The raw form of a mango offers a unique sour taste, which is turned delicious by the addition of condiments and spices, in various places. Ingesting beverages made of raw mangoes, helps a person to avoid getting hit with sun strokes.

Health benefits of Mangoes

• Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
• According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
• Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.
• Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
• It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.
• Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
• Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.

Did You Know?

One cup of mangos is just 100 calories, so it’s a sweet treat that won’t weigh you down.

Each serving of mango is fat free, sodium free and cholesterol free.

Mangos contain over 20 different vitamins and minerals.

References:

1. http://www.mango.org
2. http://nutritiondata.self.com
3. http://www.nutrition-and-you.com
4. http://mangonutritionfacts.net/

Go bananas with banana nutrition facts

Banana saw its origin in Malaysia. The fruit is believed to be conceived for the first time in the country. It made its way to the Indian subcontinent with the help of numerous visitors. It took several years to become popular all across the world. Today, banana stands as one of the most loved fruits. Its sweet flavor is considered to be one of the best flavors offered by any fruit. In many countries, leaves of banana are used in the making of plates. Bananas are easy to peel as well. They are immensely fleshy in the inside. This makes it easily consumable. Apart from its delectable taste, there are numerous health benefits of bananas too, which have been listed here as banana nutrition facts.

The deliciously sweet fruit is loved by people of all age groups. Bananas act as a perfect smoothie material too. They blend in with other fruits easily and enhance their flavor. If bananas are prepared without addition of another fruit, the prepared beverage is known as a banana smoothie or a banana-shake. This is generally prepared by adding milk or yoghurt with the mixture. Numerous banana dishes are also widely popular amongst the masses. Banana splits are loved by children. Banana is also used in the preparation of pies and cakes. So, why do people consume bananas and go bananas at the sight of bananas? The answer to that is, naturally, its delectable taste. However, there are several banana nutrition facts too that bears testimony to their popularity.

Banana nutrition facts expound the presence of several essential elements and constituents in the fruit. Banana retains Vitamin C which helps in defending the body against diseases like scurvy. It also helps in improving the immune system of the body thereby helping the body to develop resistance against infectious agents. The vitamin is also essential for the synthesis of connective tissues. It also assists in the absorption of iron, thereby helping in the formation of blood. Banana also contains potassium which helps in speeding up the process of protein synthesis. Potassium is also beneficial in muscle-building. Potassium assists in the stimulation of nerve impulses, which are necessary for muscle contraction. Hypertension and stroke could also be eschewed, with the aid of potassium in bananas. Bananas also do not retain sodium hence could be easily included in one’s diet to mitigate the effect of high blood pressure.

Some of the banana nutrition facts explain, how bananas impart a boost in the energy level of a person. No wonder players and athletes prefer munching a piece of banana to improve their performance. Bananas contain sugars like fructose, sucrose and glucose which are available naturally. It also contains fiber. It retains Vitamin B6, which is also known as pyridoxine. It helps in the synthesis of antibodies, thereby improving the immune system. Pyridoxine also helps in the formation of red blood cells. One of the

banana nutrition facts elucidates how bananas contain extremely digestible carbohydrates. A banana also assists in carrying out various metabolic activities in the body.

Source: Mango Nutrition Fact

Nutrients availability at different pH value

The pH value measures the ratio of H+ ions to OH-base ions in the soil. If the soil solution has more H+, the soil is acidic. If the OH-dominates, the soil is alkaline. The equal balance between them is neutral and its value 7.0. The soil pH value interacts with the mineral nutrients. Availability is determined by the soil pH and varies for each nutrient. High or low pH causes toxicity and decreases microbiological life in the soil.

Sodium raises pH and destroys soil structure. High pH makes elements such iron zinc and manganese less soluble. Low pH leads to continuous acidification in the soil. Acidification can be the result of the excessive use of fertiliser, or it can also occur naturally. For example, a mass of vegetation in a warm and moist condition during decomposition produces high quantities of carbon dioxide. In another instance, acidic  cations in large amounts replace the natural nutrients and cause acidity in the soil. Strong and extremely acidic soils are deficient in calcium and magnesium. Alkaline and strong alkaline soils contain high levels of free limes. Extremely alkaline soils are usually sodic soils. The positively charged sodium ions attract the negatively charged soil particles. The soil particles move close to each other, which creates a soil compaction. As a result, the water infiltration into the soil is slow and organic matter dissolution is possible. Root penetration is also extremely difficult.

Role of Potassium in Crop Yield

Potassium is vital to many plant processes. A review of its role involves under-standing the basic biochemical and physiological systems of plants. While K does not become a part of the chemical structure of plants, it plays many important regulatory roles in development.

Enzyme Activation

Enzymes serve as catalysts for chemical reactions, being utilized but not consumed in the process. They bring together other molecules in such a way that the chemical reaction can take place.

Potassium “activates” at least 60 different enzymes involved in plant growth. The K changes the physical shape of the enzyme molecule, exposing the appropriate chemically active sites for reaction. Potassium also neutralizes various organic anions and other compounds within the plant, helping to stabilize pH between 7 and 8...optimum for most enzyme reactions.

The amount of K present in the cell deter-mines how many of the enzymes can be activated and the rates at which chemical reactions can proceed. Thus, the rate of a given reaction is controlled by the rate at which K enters the cell.

Stomatal Activity (Water Use)

Plants depend upon K to regulate the opening and closing of stomates...the pores through which leaves exchange carbon diox-ide (CO 2), water vapor, and oxygen (O2) with the atmosphere. Proper functioning of stomates is essential for photosynthesis, water and nutrient transport, and plant cooling. When K moves into the guard cells around the stomates, the cells accumulate water and swell, causing the pores to open and allowing gases to move freely in and out.

When water supply is short, K is pumped out of the guard cells. The pores close tightly to prevent loss of water and minimize drought stress to the plant. If K supply is inadequate, the stomates become sluggish – slow to respond – and water vapor is lost. Closure may take hours rather than minutes and is incomplete. As a result, plants with an insufficient supply of K are much more susceptible to water stress.

Accumulation of K in plant roots produces a gradient of osmotic pressure that draws water into the roots. Plants deficient in K are thus less able to absorb water and are more subject to stress when water is in short supply.

Photosynthesis

The role of K in photosynthesis is complex. The activation of enzymes by K and its involvement in adenosine triphosphate (ATP) production is probably more important in regulating the rate of photosynthesis than is the role of K in stomatal activity.

When the sun’s energy is used to combine CO2and water to form sugars, the initial high-energy product is ATP. The ATP is then used as the energy source for many other chemical reactions. The electrical charge bal-ance at the site of ATP production is maintained with K ions. When plants are K deficient, the rate of photosynthesis and the rate of ATP production are reduced, and all of the processes dependent on ATP are slowed down. Conversely, plant respiration increases which also contributes to slower growth and development.

In some plants, leaf blades re-orient toward light sources to increase light interception or away to avoid damage by excess light, in effect assisting to regulate the rate of photosynthesis. These movements of leaves are brought about by reversible changes in turgor pressure through movement of K into and out of specialized tissues similar to that described above for stomata.

Transport of Sugars

Sugars produced in photo-synthesis must be transported through the phloem to other parts of the plant for utilization and storage. The plant’s transport system uses energy in the form of ATP. If K is inadequate, less ATP is available, and the transport system breaks down. This causes photosynthates to build up in the leaves, and the rate of photosynthesis is reduced. Normal development of energy storage organs, such as grain, is retarded as a result. An adequate supply of K helps to keep all of these processes and transportation systems functioning normally.

Water and Nutrient Transport

Potassium also plays a major role in the transport of water and nutrients throughout the plant in the xylem. When K supply is reduced, translocation of nitrates, phosphates, calcium (Ca), magnesium (Mg), and amino acids is de-pressed. As with phloem transport systems, the role of K in xylem transport is often in con-junction with specific enzymes and plant growth hormones. An ample supply of K is essential to efficient operation of these systems.

Protein Synthesis

Potassium is required for every major step of protein synthesis. The “reading” of the genetic code in plant cells to produce proteins and enzymes that regulate all growth processes would be impossible without adequate K. When plants are deficient in K, proteins are not synthesized despite an abundance of avail-able nitrogen (N). Instead, protein “raw materials” (precursors) such as amino acids, amides and nitrate accumulate. The enzyme nitrate reductase catalyzes the formation of proteins, and K is likely responsible for its activation and synthesis.

Starch Synthesis

The enzyme responsible for synthesis of starch (starch synthetase) is activated by K. Thus, with inadequate K, the level of starch declines while soluble carbohydrates and N compounds accumulate. Photosynthetic activity also affects the rate of sugar formation for ultimate starch production. Under high K levels, starch is efficiently moved from sites of production to storage organs.

Crop Quality

Potassium plays significant roles in enhancing crop quality. High levels of avail-able K improve the physical quality, disease resistance, and shelf life of fruits and vegetables used for human consumption and the feeding value of grain and forage crops. Fiber quality of cotton is improved. Quality can also be affected in the field before harvesting such as when K reduces lodging of grains or enhances winter hardiness of many crops. The effects of K deficiency can cause reduced yield potential and quality long before visible symptoms appear. This “hidden hunger” robs profits from the farmer who fails to keep soil K levels in the range high enough to supply adequate K at all times during the growing season. Even short periods of deficiency, especially during critical developmental stages, can cause serious losses.

Cherry Nutrition Facts

A bowl full of sweet cherries is brimming with health benefits. Cherries are naturally low in fat and calories and free of both cholesterol and sodium. They are also a good source of dietary fiber, vitamin C, potassium and contain boron.

Facts

• The word 'cherry' comes from the French word ‘cerise,’ which in turn comes from the Latin words cerasum and Cerasus, the classical name of the modern city Giresun in Turkey.
• It is believed that the sweet cherry originated in the area between the Black and Caspian Seas in Asia Minor around 70 B.C. The Romans introduced them to Britain in the first century A.D.
• Cherries are drupes, or stone fruits, and are related to plums, peaches and nectarines.
• There are 430 species in the genus Prunus which include cherries, plums, peaches, apricots and almonds - just to name a few.
• The English colonists brought cherries to North America in the 1600’s.
• There are more than 1,000 varieties of cherries in the United States, but fewer than 10 are produced commercially.
• On average, there are about 44 cherries in one pound.
• In an average crop year, a sweet cherry tree will produce 800 cherries.
• Seventy percent of the cherries produced in the United States are grown in the Northwest.
• Stemilt Growers is the world’s largest shipper of sweet cherries.
• While they have long been a popular dessert fruit, cherries were used for their medicinal purposes in the 15th and 16th centuries.
• Researchers first found that eating cherries may help relieve gout and arthritis attacks back in 1950 during a preliminary study of daily cherry consumption.
• Anthocyanids give cherries their red color.
• The world's heaviest cherry was grown by Gerardo Maggipinto (Italy) and weighed 21.69 g (0.76 oz) on June 21, 2003. The cherry was presented at La Grande Ciliegia, in Sammichele di Bari, Italy.

Fiber: One cup of cherries contains 3 grams of dietary fiber, an essential ingredient in a healthy diet. Adults should consume between 20 and 30 grams of fiber each day. Research suggests that a high-fiber diet can prevent constipation, lower the risk for developing digestive disorders, lower cholesterol, control blood sugar and aid in weight loss.

Potassium: Cherries are a good source of the nutrient potassium, with approximately 260 milligrams in a one cup serving. The recommended daily dose of potassium for adults is 3,400 milligrams. Potassium is a main electrolyte that keeps the body functioning properly and plays an important role in muscle, heart, kidney and nerve cell functions. It also works with another electrolyte, sodium, to balance water levels throughout the body.

Vitamin C: One serving of cherries has 16% of the recommended daily dose of vitamin C, a water-soluble vitamin that is essential to keep the body functioning normally and maintain a healthy immune system. Vitamin C is also a highly effective antioxidant, which means it may help prevent the onset of several chronic diseases.

Boron: Cherries also contain boron, a mineral that helps maintain calcium balance and promotes bone health. Some research suggests that boron may play a role in preventing osteoporosis, a disease in which bones become fragile and more likely to break. The level of boron needed in the diet is not known, but many nutritionists suggest consuming between 3 and 5 milligrams of boron each day. In addition to sweet cherries, boron is found in many other common fruits, leafy vegetables and legumes.

Cherry Nutrition Facts

Cherries are certainly one of today’s most popular dessert fruits, but they have been recognized for their medicinal purposes since the 1400’s. One cup of sweet cherries has just 90 calories and is a good source of fiber and vitamin C. With these great attributes, it’s no wonder why many nutritionists, dietitians, and other health professionals often refer to cherries as a superfood. Read on to learn about the many “super-powers” of cherries:

Cherries and Antioxidants:

Did you know that cherries rank among the top 20 foods with the highest concentration of antioxidants. In fact, the standard one-cup serving of cherries has the capacity to carry 4,873 antioxidants! Antioxidants are substances found in foods that may protect cells from damage caused by unstable molecules, known as free radicals. Cherries are especially rich in a phytochemical called anthocyanin. They also contain melatonin, phenols and quercetin.

Cherries and Melatonin:

There are many instances in life when your sleep patterns are disrupted. Whether it is expected jet lag or an ongoing sleep disorder, fresh cherries and the melatonin they contain can be an ally for you! Melatonin is a naturally occurring hormone produced by the pineal gland in the brain. It plays a key role in regulating the body’s internal clock and helps determine when we fall asleep and when we wake up. Eating a handful of cherries just before bed is a great way to naturally regulate your sleep cycle.

Cherries, Arthritis and Pain Relief:

Great news for arthritis sufferers! A bowl full of cherries may help alleviate pain and inflammation associated with arthritis and gout, the most severe form of arthritis. A gout attack occurs when excessive amounts of uric acid (waste product found in the blood) accumulate in the joints, and cause inflammation and pain.

Back in 2004, researchers from the Agriculture Research Service and University of California-Davis teamed up to study the effects consuming cherries could have on reducing pains caused by gout. They found that participants who ate 45 sweet cherries during breakfast significantly decreased their blood plasma levels while simultaneously increasing the amount of uric acid removed through urine. According to the researchers, these two changes are signs of a healthy immune system fighting inflammation.

Cherries and Heart Health:

Cardiovascular disease, or heart disease, is the single leading cause of death in America. One of the many health benefits of cherries is that they contain powerful antioxidants called anthocyanins, which may reduce a person’s risk of developing cardiovascular disease.

Just like red wine, anthocyanins give cherries their deep red color and also protect cells from damage during an interaction with oxygen. This important process also serves to protect the heart and surrounding tissue, inhibit plaque formation and reduce inflammation.

Cherries and Brain Health:

Cherries are one of the few foods that contain melatonin. In addition to helping regulate sleep patterns, melatonin is an important antioxidant that helps maintain optimum brain functioning and may deter the onset of age-related chronic diseases like Alzheimer’s. Research also suggests that the anthocyanins found in cherries further protect neural cells and promote brain health.

Source: stemilt.com

Health Benefits of Dates

What nutrients are there in dates? A lot indeed! Here are sweet, delicious fruits from the tropical oasis, brimming with much-needed minerals and energy to help you stay fit and healthy.

Botanically; they are the fruits grow on the palm tree belonging to the family of Arecaceae in the genus: Phoenix and scientifically named as Phoenix dactylifera. The tree is believed to originate in the lands on the banks of Nile and Euphrates Rivers of ancient Egypt and Mesopotamia. Date palm is now grown extensively for its edible fruits under warmer climates across all the continents.

Dates can provide lot of health benefits. Dates are high in iron content and fluorine. Dates are rich source of vitamins and minerals.  Consuming dates regularly can help to lower cholesterol and keep many health disorders away. Read on to know more about the top 10 benefits of consuming dates.

Health benefits of dates are uncountable, as this fruit is affluent in natural fibres. Dates are even rich in several vitamins and minerals. These natural products contain oil, calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium which are advantageous for health. It is said that consumption of one date daily is necessary for a balanced and healthy diet. Dates help in fighting constipation, intestinal disorders, weight gain, heart problems, sexual weakness, diarrhoea and abdominal cancer.

Health benefits of dates have made them the best nourishment for muscles development. People consume dates in several ways, like mixing the paste of the dates with milk, yoghurt or with bread or butter to make the food tasty and healthy. This paste is beneficial for both adults and children, especially during the time of recovery. According to the modern medicine survey, it is known that dates are useful in preventing abdominal cancer. It is also seen that many Muslims break their fast by eating dates and water according to their traditions. Breaking fast with eating dates helps us to avoid overeating of the food after the fast. When the body absorbs the nutritional value of the dates, the feeling of hunger gets pacified.

§  Wonderfully delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.

§  Fresh dates compose of soft, easily digestible flesh and simple sugars like fructose and dextrose. When eaten, they replenish energy and revitalize the body instantly. For these qualities, they are being used to break the fast during Ramadan month since ancient times.

§  The fruit is rich in dietary fiber, which prevents LDL cholesterol absorption in the gut. Additionally, the fiber works as a bulk laxative. It, thus, helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer-causing chemicals in the colon.

§  They contain health benefiting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to possess anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.

§  They are moderate sources of vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and essential for vision. Additionally, it is also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.

§  They compose antioxidant flavonoids such as ß-carotene, lutein, and zea-xanthin. These antioxidants found to have the ability to protect cells and other structures in the body from harmful effects of oxygen-free radicals. Thus, eating dates found to offer some protection from colon, prostate, breast, endometrial, lung, and pancreatic cancers.

§  Zea-xanthin is an important dietary carotenoid that selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and protective light-filtering functions. It thus offers protection against age-related macular degeneration, especially in elderly populations.

§  Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.

§  Further, they are very good in potassium. 100 g contains 696 mg or 16% of daily-recommended levels of this electrolyte. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure. They, thus, offers protection against stroke and coronary heart diseases.

§  They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Magnesium is essential for bone growth.

§  Further, the fruit has adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.

References:

1.     http://www.indiaparenting.com

2.     http://www.organicfacts.net

3.     http://www.nutrition-and-you.com

All About Banana

Banana is called 'the fruit of wise'. It contains vitamins and minerals that are essential for the body. Let us explore the various banana nutrition and others facts in this article.
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 (pseudostem), 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 un-branched stem through the centre of the pseudo-stem emerging out at the top in the centre 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.
High vitamin and mineral content Low-fat dieters also love bananas as they contain virtually no fat. Bananas do have a gram or two of protein, but where a banana really shines nutritiously is in its vitamin content. A banana is high in the following: Vitamin C: 17 percent of recommended daily value in one banana Vitamin B6 (22 percent; good for the nervous system) Folate (6 percent; good for cell repair) Bananas are also high in the mineral manganese (good for bone health), supplying 16 percent of the recommended daily value. Are you susceptible to cramping? Magnesium can help prevent cramps and bananas contain 8 percent recommended daily value.			Some Banana Nutrition Facts The banana is perhaps the oldest recorded fruit in the world as well as the most consumed. But some dieters avoid bananas like a slippery peel. Are bananas unhealthy? Or have some carb-phobic dieters gone bananas? Here are some banana nutrition facts... Vitamin C which is found in bananas, helps the body to defend and heal against infections. This vitamin also proves valuable in the synthesis of the connective tissue, absorption of iron and the formation of blood. Not only are bananas rich in vitamin C, they also contain potassium. Potassium is a mineral that helps in the building of muscles and protein synthesis. This is done as potassium stimulates nerve impulses for muscle contraction. A diet rich in potassium is said to reduce the risk of hypertension and stroke. As bananas are free from sodium and very rich in potassium, they can be included in the diet to reduce the risk of high blood pressure. Bananas contain three natural sugars, sucrose, fructose and glucose, along with fiber. A banana thus gives an instant and substantial boost of energy. A banana contains vitamin B6, which helps in the synthesis of antibodies in the immune system, apart from red blood cell formation, protein metabolism and functioning of the central nervous system. No other fruit contains more digestible carbohydrates than bananas. This is advantageous, because the body burns off calories from carbohydrate more easily and quickly than calories from fat or protein.
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.				Amazing Facts
				The word banana is derived from the Arab word 'banan', which means finger. Bananas are harvested green because they keep ripening even after they are picked. Unlike most other fruits that grow on trees, bananas grow on plants. An average American is said to consume more than 28 pounds of bananas every year. Brisbane holds the world record for the longest banana split, which measured 4.6 miles or 7.3 kilometers. 3 medium bananas would weigh about a pound. Despite the fact that bananas love a tropical climate, they are grown in Iceland too, by heating the soil with geysers.
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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.
Medicinal Importance	Banana fruits are sometimes known to cause skin and systemic allergic reactions. In "oral allergy syndrome" which causes itching and swelling around the mouth or throat within hours after ingestion and is related to birch tree and other pollen allergies. The other type of reaction is related to latex allergies and causes urticaria and potentially serious gastrointestinal symptoms like nausea, vomiting, and diarrhea.