Category Archive Nutrition

Avocado (Persea Americana) is a tree long that classified as a member of the flowering plant family Lauraceae.^[1] The fruit of the plant also called an avocado (or avocado pear or alligator pear), is botanically a large berry containing a single large seed. Avocados are commercially valuable and are cultivated in tropical and Mediterranean climates throughout the world.^[2] They have a green-skinned, fleshy body that may be pear-shaped, egg-shaped, or spherical. Commercially, they ripen after harvesting. Avocado trees are partially self-pollinating and are often propagated through grafting to maintain a predictable quality and quantity of the fruit.

Nutritional Value of Avocado

Health Benefits of Avocado

• Alzheimer’s and Parkinson’s diseases – A large body of evidence indicates that oxidative stress is involved in the pathophysiology of these diseases. Oxidative stress can induce neuronal damages and modulate intracellular signaling, ultimately leading to neuronal death by apoptosis or necrosis. There is evidence for increased oxidative damage to macromolecules in amyotrophic lateral sclerosis, Huntington’s disease, Parkinson’s disease, and Alzheimer’s disease. Thus, antioxidants have been used for their effectiveness in reducing these deleterious effects and neuronal death in many in vitro and in vivo studies. The critical review results indicate that compounds in avocado are unique antioxidants, preferentially suppressing radical generation, and thus may be promising as effective neuro preventive agents. The diverse array of bioactive nutrients present in avocado plays a pivotal role in the prevention and cure of various neurodegenerative diseases[4]
• DNA Damage Protection – Several clinical studies suggest that xanthophylls, similar to those found in avocados, may have antioxidant and DNA protective effects with possible healthy aging protective effects. One study was conducted involving 82 male airline pilots and frequent air travelers who are exposed to high levels of cosmic ionizing radiation known to damage DNA, potentially accelerating the aging process (Yong et al., 2009). There was a significant and inverse association between intake of vitamin C, beta-carotene, β-cryptoxanthin, and lutein-zeaxanthin from fruits and vegetables and the frequency of chromosome translocation, a biomarker of cumulative DNA damage (p < 0.05). In another trial, lipid peroxidation (8-epiprostaglandin F2a) was correlated inversely with plasma xanthophyll levels (Haegele et al., 2000). In other studies, inverse correlations were found between lutein and oxidative DNA damage as measured by the comet assay, and in contrast to beta-carotene. NHANES analysis suggests that xanthophylls intake decreases with aging.
• Promotes Healthy Heart – Beta-sitosterol, which is found in avocados, helps maintain healthy cholesterol levels. [5]Research studies showed that laboratory rats who were given avocado for 5 weeks as a part of their daily meal had about 27% lower triglycerides plasma levels and their HDL cholesterol was 17% higher as compared to a control group who did not have avocado. This is why eating avocados daily can help in protecting the heart from atherosclerosis.
• High in Potassium – The significant levels of potassium make avocados a powerful fruit in the fight against hypertension. According to a research published in the Journal of Clinical Investigation, potassium-rich foods can reduce pathogenic vascular calcification, which is the hardening of arteries. [6] Dr. Paul Sanders from the University of Alabama at Birmingham led the research which concluded that eating potassium-rich foods like avocados and bananas reduces the tension of blood vessels and arteries, regulating blood pressure. This, in turn, reduces the chances of clotting, heart attacks, and strokes.
• Aids in Digestion – Avocados are soothing for the intestine and aid in digestion. [7] They contain soluble and insoluble fibers that help to keep the digestive system running smoothly. These types of fiber are very important for digestion because they bulk up stools and help ensure the smooth passage of food through the intestinal tract. Furthermore, they stimulate gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way. Finally, they reduce the symptoms from conditions like constipation and diarrhea. All in all, the huge amount of fiber found in avocados (40% of daily requirement per serving) makes this a very important food for optimizing your digestive health.
• Improves Vision – Avocados help keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. These conditions are often caused by free radicals that accumulate in the tissues of the eyes. [8] The antioxidant activity of these special carotenoids in avocados neutralize the effects of those dangerous free radicals.
• Skin and Hair Care – Avocados are packed with nutrients that are beneficial for maintaining healthy skin. [9] It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. [10] Beta-carotene and lycopene are two organic compounds found in large quantities in avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.
• Treats Arthritis – The anti-inflammatory properties of avocados are perhaps its most valuable attribute, and between the wide range of phytochemicals, flavonoids, carotenoids, phytosterols, fatty alcohols, and omega-3 fatty acids it contains, avocados are one of the best foods for reducing the inflammation in tissues, joints, and muscles. A research study led by Dr. [11] Blaine Christiansen, UC Davis Health, showed that 300 mg of avocado and soybean-based nutritional supplement appears to be beneficial for patients with hip or knee osteoarthritis.
• Prevents Bad Breath – Consumption of avocados also helps in preventing bad breath, which is primarily caused due to indigestion or an upset stomach. Halitosis can be eliminated by improving digestive health, and the antibacterial and antioxidant flavonoids found in avocados also kill the bacteria in your mouth that can result in bad breath. Avocados have also been connected with preventing oral cancers! [12]
• Liver Care – Avocados are very good at reducing liver damage. [13] It has certain organic compounds that help in improving liver health. [14]Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions. [15]
• Kidney Health – Diet plays a very important role in maintaining the balance of minerals and fluids in those who suffer from chronic kidney disorders. Potassium is one of the minerals that help in maintaining a normal heart rate. [16] Avocados are a good source of potassium and their inclusion in your diet may provide other benefits as well. It is important to make sure that potassium levels are not too high as that can also be dangerous for the heart. Potassium is a key aspect of maintaining fluid balance through chemical channels for cells and organs. This balance of fluid is also vital for the functioning of the kidney, which handles the movement of fluid and toxins through the body.
• Vitamin K Deficiency – A vitamin K deficiency is not very common but is frequently seen in neonatal care. [17] It may lead to a bleeding disorder known as vitamin K deficiency-related bleeding (VKDB). This occurs mostly due to an insufficient intake of vitamin K during pregnancy. The inclusion of avocado in the diet of a pregnant woman may help in lowering risk of VKDB in the newborn child since avocados are one of the rare fruits that have a very high amount of vitamin K (almost 40% of the daily requirement in a single serving!)
• Morning Sickness – During pregnancy, morning sickness is very common. Avocados help overcome nausea and queasiness during pregnancy since it contains vitamin B6, which is commonly connected to reducing nausea and vomiting. [18]
• Anti-cancer Properties – Avocados contain a number of bioactive phytochemicals including carotenoids, terpenoids, D-mannoheptulose, persenone A and B, phenols, and glutathione that have been reported to have anti-carcinogenic properties. The concentrations of some of these phytochemicals in the avocado may be potentially efficacious. Currently, direct avocado anti-cancer activity is very preliminary with all data based on in vitro studies on human cancer cell lines. Cancer of the larynx, pharynx, and oral cavity are the primary area of avocado cancer investigation. Glutathione, a tripeptide composed of three amino acids (glutamic acid, cysteine, and glycine) functions as an antioxidant. The National Cancer Institute found that avocado’s glutathione levels of 8.4 mg per 30 g or 19 mg per one-half fruit are several folds higher than that of other fruits  Even though the body digests glutathione down to individual amino acids when foods are consumed, a large population-based case-controlled study showed a significant correlation between increased glutathione intakes and decreased risk of oral and pharyngeal cancer (Castillo-Juarez et al., 2009). [19]
• Antioxidant Properties – Avocado contains both vitamin C and E, which help enhance the antioxidant properties of the human body. [20] Vitamin C recycles vitamin E and helps reduce the oxidation of LDL cholesterol. Avocado also contains antioxidants like epicatechin, violaxanthin, neochrome, and about a dozen others. Antioxidants neutralize the effects of free radicals, the dangerous byproducts of cellular metabolism. They are responsible for dozens of serious conditions in the body, including cancer, cardiovascular disease, vision problems, premature aging, cognitive disorders, and many more.
• Healthy Skin – Avocados contain many vitamins and minerals that help in maintaining healthy skin. [21] Carotenoids found in avocados are associated with reducing UV-induced inflammation of the skin due to exposure to the sun. Skin often shows the first visible indication of aging. Topical application or consumption of some fruits and vegetables or their extracts such as avocado has been recommended for skin health. The facial skin is frequently subjected to ongoing oxidative and inflammatory damage by exposure to ultraviolet (UV) and visible radiation and carotenoids may be able to combat this damage. A clinical study found that the concentration of carotenoids in the skin is directly related to the level of fruit and vegetable intake. Avocado’s highly bioavailable lutein and zeaxanthin may help to protect the skin from damage from both UV and visible radiation (Roberts et al., 2009). Several small studies suggest that topical or oral lutein can provide photo-protective activity.
• Anti-aging – Consuming avocados and applying pure moisturizing avocado oil to the skin is also associated with healthy aging. It contains compounds such as lutein and zeaxanthin, which has antioxidant properties. Research studies by Dr. [22] Richard L. Roberts et al. show that lutein and zeaxanthin may decrease signs of the aging process by protecting the skin from damage from both, UV rays and radiation.
• Strengthens Bones – Avocados contain zeaxanthin and lutein, which are associated with a reduced risk of cartilage defects, which is the symptom of osteoarthritis. [23] Furthermore, the levels of essential minerals in avocados are significant, including zinc, phosphorous, copper, and trace amounts of calcium and selenium. All of these are connected to lowered risks of osteoporosis and improvements in bone mineral density.
• Nutrient Absorption – Avocados are best eaten along with other fruits and vegetables. According to a research study by Ohio State University, the fat in avocado helps the body absorb carotenoids such as beta-carotene and converts them to vitamin A. [24] Lead researcher Dr. Rachel Kopec, in the study, found that the absorption of carotenoid antioxidant molecules, which helps protect the body against free radical damage, increases three to five times when a salad is eaten along with avocado. Therefore, adding sliced avocado to a mixed salad is a good way to make a healthy meal even better. This makes avocado a great element as an appetizer since it prepares the digestive tract to function at its highest level during the meal to come!
• Blood Glucose Level – Apart from the fruit, the leaf extracts of avocados also provide health benefits. A study conducted on non-diabetic and diabetic rats suggest that the leaf extracts may help in lowering blood glucose levels. [25] For diabetic patients, the metabolism of starch-based foods into simple sugars like glucose can cause the spikes and plunges that are dangerous for diabetics. Fiber helps to slow the breakdown of food into usable sugars, so it is absorbed by the body in a more balanced way. Furthermore, the majority of carbohydrates in avocados are made up of 7-carbon sugars, a relatively rare form of sugar that actually inhibit the enzyme, hexokinase. This helps avocados control the way that glucose is metabolized by the body, thereby protecting the overall health of diabetic patients.
• Useful for Athletes – Athletes require a lot of energy and must maintain optimal nutrition to fuel their body. Avocado provides vital nutrients to athletes to maintain required energy levels and good health. [26] Moreover, they contain phytochemicals that are a natural fuel source for your body.
• Improved Cognitive Function – Avocados can help improve the cognitive function in healthy older people by increasing the lutein content in the body. According to a 2017 study done by Tufts University, having a fresh avocado a day showed increased lutein levels in the brains and eyes of healthy older adults, which in turn enhanced their memory and problem-solving skills. [27] Lutein is a carotenoid found in fruits and vegetables which has powerful antioxidant and anti-inflammatory properties.
• Are Rich In Proteins – Butter fruit contains the finest quality of proteins. The proteins they contain are far superior to the proteins of bread or any other cereals.
• Are A Good Source of Vitamin E – Butter fruit is rich in Vitamin E, which is an essential antioxidant and also helps in the proper functioning of the body. Vitamin E also protects the polyunsaturated fatty acids from free radicals.
• Promotes Heart Health – Butter fruit contains folate at high levels, which prevents the risk of strokes. It also helps in protecting good cholesterol that reduces the occurrence of cardiovascular diseases. Avocados contain polyunsaturated fat, potassium, monounsaturated fat, linoleic and oleic acids, which lower the LDL cholesterol and increases the HDL (good) cholesterol. It has high amounts of soluble and insoluble fiber, which lowers the risk of cancers, diabetes, cardiovascular diseases, hypertension, and obesity.
• Regulates Blood Pressure – Butter fruit contains more potassium and other important minerals than any other fruits and thus helps in lowering the blood pressure level.
• Improves Eyesight – High in fiber and carotenoid lutein, avocados can help protect the eyes from cataracts, eye diseases related to age, and vision problems. Its consumption also improves the eyesight.
• Controls Bad Breath – Bad breath is embarrassing. But the persistent use of mouthwashes and mouth freshener may result in disastrous health effects such as cancer. Instead, you may choose this fruit as a remedy for bad breath. It removes intestinal decomposition that is the actual cause of bad breath.
• Baby Food – Butter fruits are the first nourishing fruit that babies can enjoy. This fruit contains monounsaturated fats, which play an integral part in the baby’s development. The creamy consistency of the fruit is ideal for the babies. Its consumption provides niacin, potassium, folacin, Vitamin B1and B2, and magnesium. Its regular intake would make the body physically and mentally strong.
• Antibacterial And Antifungal Properties – Butter fruit contains antifungal and antibacterial properties, which would benefit women in menopause. It aids in insomnia, constipation, ulcer and nervous problems. It also helps in restoring any deficiency in your body.
• Effective For Weight Management – Butter fruits help in controlling weight effectively. They have a high-fat content, which quickly gives a feeling of fullness and reduces overeating. The monounsaturated fat increases the metabolic rate. Studies have found a small amount of weight loss with the consumption of this fruit. A few people have noticed a rapid weight loss with the increased intake of avocado.
• Arthritis – Butter fruit is an excellent food supplement for arthritis along with soya bean. It helps to stimulate cartilage growth. With anti-inflammatory properties, it helps in treating the symptoms of hip and knee osteoarthritis.
• Heart Health – Avocados are extremely helpful when it comes to maintaining a hale and hearty heart. They are rich in folate – an ingredient essential for a healthy, problem-free heart. One cup is enough to satisfy your body’s 23% of the daily folate requirement alone. Additionally, the monounsaturated fats, glutathione, and vitamin E in the avocado are also very beneficial for the human heart. Not only this, the avocado’s high folate content also makes it an ideal food for preventing strokes.
• Better Nutrient Absorption – Avocados are found to be very effective in boosting the absorption of certain nutrients plus they also improve the human digestive system. Likewise, they also help in preventing constipation and facilitate immediate weight loss.
• Glutathione Source – Avocado is a rich source of glutathione, an antioxidant important in preventing aging, cancers, and heart disorders. Furthermore, the abundance of vitamin E makes it an amazing ingredient to keep numerous health issues bay.
• Boosts Immunity – Many beauticians and skincare experts also recommend the use of avocado oil over the face daily to keep up the moisture level and hence maintain the juvenile glow for long. Moreover, because of high dietary vitamin E, it also helps in boosting the immunity of the skin against stress and other environmental hazards.
• Increased Resistance Against Free Radicals – A study conducted in the recently concluded year found that avocado can help in boosting the cell’s ability to fight the free radicals. The research was done on yeast that was exposed to free radicals; the oil multiplied the resistance of the yeast cells against the free radicals by many folds. So, on the basis of the results, medical experts believe that these benefits of avocado oil could apply to human cells as well.
• Removes Ulcers – Avocados are quite bland to taste. If you are wondering what their blandness has to do with any health benefit, you should know that this blandness is quite calming and comforting to some sensitive areas in the stomach and duodenum. Avocados can help treat stomach ulcers and provide relief from these conditions.
• Increases Phytonutrient Absorption – Avocado juice helps boost phytonutrient absorption. Phytonutrients are essential to plant nutrients that can help boost many of the body’s processes. Avocadoes have been found to instigate phytonutrient absorption, making avocado juice an ideal addition to your diet.
• Removes Kidney Stones – Avocado juice can help dissolve kidney stones by lowering the amount of urinary calcium that is excreted. This, in turn, helps lower the risk of kidney stones.
• Helps Cure Morning Sickness – Avocado juice contains high amounts of Vitamin B6. Vitamin B6 is a natural emetic, which reduces nausea and queasiness that is usually associated with pregnancy.
• Detoxifies The Body – Avocado oil is rich in chlorophyll, which is an excellent natural source of magnesium. It is also one of the best natural substances to help in the removal of metals like lead and mercury from the brain, kidneys, liver and other vital organs. By detoxifying these vital organs, the avocado oil ensures they function properly, your body is healthy, and any risk of illness is significantly lowered. To make sure that the power of chlorophyll is boosted in your body, add this wonderful oil as a dressing for salads and other foods that have cilantro.
• Prevents Periodontal Disease – According to research, avocado oil may help in the prevention of periodontal disease, which is a progressive disease that can cause damage to jawbones as well as result in tooth loss. Its anti-inflammatory properties reduce inflammation in the gums, thereby preventing this disease. A study found that the oil in low doses could effectively inhibit enzymes that cause degradation of tissues, indicating that it might have the ability to stunt damage to tissues that is brought on by gum disease.
• Helps In Weight Loss – Avocado oil has a high concentration of oleic acid, which is great when you want to lose weight, especially when you combine it with regular exercise and a healthy diet. The thickness of the oil and its richness in powerful nutrients make it highly effective in making you feel full faster and satisfying your appetite for a longer duration. Also, the essential fatty acids and vitamins in avocado oil aid in digestion, and due to this, you will be able to get more energy from the foods that you consume with it. This makes it easier for you to work out and train during your weight loss journey.
• Avocado Beauty Treatments – One can also create their own beauty treatments with this inimitable fruit. Avocado provides great hair treatment in combination with egg yolk, olive oil, and yogurt. It nourishes your hair and moisturizes it from the inside out, leaving it rejuvenated and well-revitalized. To prepare the treatment, pulverize the avocado first and then add some olive oil, yogurt, and egg yolk to it. Stir well to get a consistent paste and work it over your strands evenly, covering them with a plastic wrap afterward. Let the mixture sit in your hair for almost half an hour and then rinse thoroughly with a mild shampoo normally.
• Avocado Body Butter Recipe – To create avocado body butter, take one fully ripped avocado and, after removing its pit and skin, mash it up in a small bowl. Apply the paste onto your skin, paying enough attention to the rough skin areas like knees, heels, and elbows. Let the butter exercise its magic over your skin for almost half an hour and then wash off with cool water.
• Avocado Facial Cleanser Recipe – This recipe cleanses the skin pores and frees your skin from any dirt, grime, excess oil and other impurities. While a variety of such cleansers are available in the market, you can also prepare your own at home. For making an avocado facial cleanser, you’ll be in need of one egg yolk, half cup milk, and half avocado. First of all, beat the egg until it is frothy and then add mashed avocado and milk to it. Stir the concoction to get a lotion-like consistency. Use the resultant mixture to cleanse your face regularly. It removes the harmful toxins from your skin and leaves it looking younger and radiant.
• Avocado Hand Scrub – This blend makes use of lemon for scent; oats help in the quick and easy absorption of avocado oil and provide gentle exfoliation, making your hands soft and smooth. To get the treatment, simply take some mashed avocado in a bowl and add to it egg white, oats and a little amount of lime juice. Stir the mixture well and massage your hands with the resultant paste. Hold on for 20-25 minutes and wash your hands finally with tepid water.
• Oily Skin Avocado Mask – The avocado mask for oily skin involves the use of lemon, egg white and ripped avocado. Lemon acts as a natural astringent and controls the production of oil by the skin whereas egg white strengthens and nourishes your skin with high protein content. Avocado oil balances the mixture. To prepare the pack, you need to combine avocado, egg white and lemon juice in a blender and whirl until you get a smooth paste. Use the mask onto your skin for twenty minutes and rinse with warm water at the end.

Avocado Moisturizing Mask

The moisturizing avocado oils join forces with a natural antiseptic agent, honey, and relieving yogurt to gently cleanse, eliminate redness and soften up the skin while firming and refining the skin pores. Take two fully ripped avocados and mash them after pitting and peeling. Now, add yogurt and honey to it and stir well. Apply the paste over your face and leave it on for almost fifteen minutes. Rinse with tepid water.

Moisturizing Eye Mask

The avocado moisturizing eye mask is the best for relieving eye dehydration and irritation. The preparation of the mask doesn’t involve any intricate steps. Just mash a fully ripped avocado and combine it with aloe vera gel. Stir well and spread evenly on pre-cleansed under eye skin. Let it sit virtually for ten minutes and then wipe away. Splash tepid water over your face finally.

• Avocado Face Mask – Before we rave and rant about the top benefits of avocado face masks, let’s look at how to make an avocado face mask.

Ingredients

• ½ an avocado
• 1 tablespoon of unprocessed honey
• 1 tablespoon of unprocessed and non-pasteurized yogurt
• 1 ½ cucumber

Making The Mask

To make the avocado face mask, you need to follow these simple steps.

1. Take the ½ avocado and mash it to a creamy pulp.

2. Add the tablespoon of unprocessed honey to the avocado pulp.

3. After you have added the honey, add the yogurt to the mix and stir well.

4. Peel the cucumber and cut two slices.

5. Splash some warm water over your face, and pat dry with a towel. Using your first two fingers apply a thin coating of the avocado-honey-yogurt mix on your face and neck. Wash your face gently with warm water and pat dry. Apply a thin layer of the avocado face mask to your face and neck. Place the pre-cut cucumber slices on your eyes and sit back. Leave the mask on for a minimum of 15 minutes before you rinse it off with warm water.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
2. https://www.ncbi.nlm.nih.gov/pubmed/27651262
3. https://en.wikipedia.org/wiki/Avocado
4. http://ndb.nal.usda.gov/ndb/search/list?qlookup=09037&format=Full

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Apricot is a fruit or the tree that bears the fruit, of several species in the genus Prunus (stone fruits). ^[1] Apricot health benefits include relieving constipation, strengthening the bones, boosting metabolism, treating ear pain, treating skin conditions, treating anemia, combating asthma, promoting eye health, treating fever, improving the quality of blood, help prevent cancer, and improving heart health.

Pectin is another ingredient found in significant amount in apricot kernel extract (2,3). It is supposed that pectin has the prominent role in protection against the chemical-induced colitis as having been reported previously (4). Pectin can be fermented by microorganisms within the gut to form short-chain fatty acids and these fatty acids can be consumed by epithelial cells to stimulate cell proliferation on colon mucosal layers (5). The beneficial effect of pectins against peptic ulcers has been previously suggested by Hamauzu and coworkers in the study of Cydonia oblonga anti-ulcerative effect (7).

Control groups demonstrated the highest level of inflammation, necrosis, and infiltration of the immune cells considering macroscopic and histopathologic evaluations and confirmed the method’s efficacy. Prednisolone-treated groups showed the significant reduction in all macroscopic and histopathologic scores; however, it was not able to normalize the affected areas. This could be attributed to the short period of treatment and/or acute method of a chemically induced model of colitis (8,9).

Nutritional Value of Apricot

Health Benefits of Apricot

• Relieve Constipation – Apricots are rich in fiber and are, therefore, good for smooth bowel movements. They are often recommended for patients who regularly suffer from constipation due to the laxative properties. Fiber is a way to bulk up the stool. In this way, it becomes easier to transport through the bowels to its eventual excretion from the body. Fiber stimulates the gastric and digestive juices that help absorb the nutrients and break down the food for easier processing. [11] Furthermore, fiber also activates the peristaltic motion of the digestive tract, and those smooth muscle movements are what keep your bowel movements regulated.
• Strengthen Bones – Apricots have significant or moderate amounts of all the minerals necessary for bone growth like calcium, phosphorous, manganese, iron, and copper. [12] Therefore, eating apricots can ensure the healthy growth and development of your bones, as well as preventing various age-related conditions, including osteoporosis.
• Improve Heart Health – Apricots are a wonderful way to protect your heart from a wide variety of diseases, including atherosclerosis, heart attacks, and strokes. [13] A high amount of vitamin C, as well as potassium and dietary fiber, all contribute to good cardiovascular health. Vitamin C protects the heart from free radicals, potassium lowers blood pressure by relaxing the tension of blood vessels and arteries, while dietary fiber scrapes the excess cholesterol from the lining of the vessels and arteries, thereby clearing them and reducing the strain on the heart. Altogether, these properties of apricots make them ideal for boosting heart health.
• Improve Metabolism – Fluid levels throughout the body are dependent mainly on two minerals, potassium, and sodium. [14] The high amounts of potassium in apricots has been linked to maintaining fluid balance in the body and ensuring that energy is properly distributed to the right organs and muscles. By maintaining a healthy balance of electrolytes, you can have more energy, reduce cramping, and keep blood and usable energy pumping through your body as you need it.
• Treat Earaches – Apricot oil is good for earaches, although the exact mechanism is still being studied. [15] Dripping a few drops into the affected ear canal should prove to be a fast remedy. According to scientists, the antioxidant materials present in apricot essential oil are responsible for relieving earaches.
• Cure Fever – Apricot juice is often given to patients suffering from fever because it provides necessary vitamins, minerals, calories and water to the body, while also detoxifying various organs. [16] Some people also use steamed apricot to relieve fevers. Its soothing, anti-inflammatory substance can also impact the body’s overall temperature level in sickness. Furthermore, it can reduce inflammation in other parts of the body, especially for people suffering from arthritis or gout.
• Treat Skin Disorders – Apricot oil is good for skin care. [17] It is quickly absorbed by the skin and does not keep it oily after application. Apricots are not just useful for maintaining the smooth and shiny appearance of the skin; it also aids in treating a number of skin diseases including eczema, itching, scabies, and a number of other irritating conditions. This is specifically due to the antioxidant compounds found in apricots. Not only does it have a healthy amount of vitamin A (60% of your daily requirement per serving), which has long been associated with healthier skin, but the antioxidants in apricots protect the skin from the effects of free radicals, which can lead to skin deterioration and signs of premature aging.
• Treat Anemia – Owing to the presence of iron and copper, apricots help in the formation of hemoglobin when you consume them. [18] This property helps in treating anemia. Anemia is basically iron deficiency, and it can lead to weakness, fatigue, lightheadedness, digestive issues, and general metabolic dysfunction. Without red blood cells, the body can’t reoxygenate itself properly, and organ systems begin to malfunction. Iron is a key part of red blood cell formation, as is copper. Both of these minerals are present in apricots, making it a great tool to boost metabolism and keep the body functioning properly.
• Prevent Cancer – The seeds of apricot are believed to aid in the treatment of cancer. [19] Between the carotenoids and the other antioxidant compounds that apricots have, it is no surprise that they are a threat to free radicals. Free radicals are the dangerous byproducts of cellular metabolism that can cause healthy cells to mutate their DNA into cancerous cells. Antioxidants neutralize these harmful compounds and ensure that the body doesn’t contract conditions like cancer, heart disease, Alzheimer’s disease, and aging skin. Apricots have been directly linked to reducing the risk of cancer.
• Anti-asthmatic – It is also believed that apricot oil is anti-asthmatic in nature and helps in treating the disease and its related symptoms. [20] It has certain expectorant and stimulant qualities due to its essential oils. One of these can help to relieve pressure and stress on the lungs and respiratory system, thereby preventing asthma attacks before they begin.
• Eye Health – Dried apricots contain nutrients like Vitamin A which is required for good vision. Vitamin A is a powerful antioxidant that helps to remove free radicals and maintain the health of cells and tissues (21). Free radical damage can cause injury to the human eye lenses which can lead to cataracts or damage the eyes. Dried apricot intake reduces the risk of developing cataracts.
• To Treat Ear Pain – If you are suffering from a severe earache, then dripping a few drops of apricot oil into your ear canal should prove to be an effective remedy. As per scientists, the antioxidant content present in apricot oil is responsible for alleviating earaches.
• Helps During Pregnancy – Dried apricot has been used as herbal medicine since long in pregnancy. This can cure infertility, hemorrhage, and spasms. The paste of this dried fruit can cure vaginal infections. This must be consumed moderately by pregnant and lactating mothers. During pregnancy, dried apricot fruits serve as excellent snacks instead of eating sweets and other snacks (22).
• Regulate Heartbeat – One of the best benefits of dried apricots includes regulation of heartbeat. Dried apricots provide a very good source of potassium (23). Potassium is a mineral and electrolyte which is useful to regulate proper fluid balance. This helps in proper muscle function and regulates the heartbeat.
• Helps In Reducing Fever – Dried apricots help to reduce fever (24). Prepare a liquid or you can dilute with some honey using water. This can also give you relief from thirst.
• Dry Apricot Benefits For Skin – Dried apricots juice can be used to treat itching due to sunburn, eczema, and scabies. This also helps to clear acne and many other skin problems (25). Apricot scrub is often used to exfoliate the skin.
• Clean Digestive Tract – Dried apricots help to treat the digestive tract by acting as a mild laxative to flush out the unwanted wastes (25). This is useful to react with the body’s digestive juices and produces more of an alkaline environment to clean the digestive tract.
• Help Increase Haemoglobin Production – Dried apricots can be used for the production of hemoglobin that can treat anemia. This is because dried apricots contain minerals like iron and copper which produces hemoglobin (26).
• Enhances Skin Glow – Dried apricot oil is very useful for skin care (27). This can make your skin glowing and smooth. This is also a good remedy to cure sore ears.
• Apricot scrub  – Apricot scrub is one of the most popular skin care products available. The ground apricot kernel is used in the scrub to get rid of dead skin cells, allowing your skin to renew itself. The exfoliating action of apricot scrub can help to get rid of fine lines and wrinkles. Apricot scrub can also help you to get an even skin tone. It removes and exfoliates damaged skin, revealing the new and lighter skin cells beneath. It is also useful for eliminating skin blemishes.
• Acne – The anti-inflammatory properties of apricot oil may help to treat acne and skin redness. The flesh of apricot is particularly beneficial for treating acne-prone skin. Apply a paste of apricot to cure acne and pimples. Apricot leaf juice is useful for treating scabies, sunburn, and eczema. Apricot scrub reduces blackheads, unclogs the pores and deep cleanses the skin, preventing the occurrence of acne.
• Massage – Apricot oil is commonly used for massaging the body and skin. It is used in aromatherapy massages to keep the skin healthy and to balance the nervous system. Do not forget to consult your doctor before using it, especially if you have sensitive skin.
• Moisturizer – The hydrating properties of apricot kernel oil make it a natural moisturizer. The high levels of linoleic acid present in this oil maintain the moisture balance of the skin. It is lightweight oil that gets absorbed into the skin, without leaving any greasiness behind. This oil is suited for all skin types, including oily and acne-prone skin. You can also add a few drops of this oil to your moisturizer or serum.
• Signs of aging – Regular consumption of apricot helps to maintain the elasticity and suppleness of the skin. Vitamin E in apricot helps to delay the signs of aging. It also tones and firms the skin. You can use apricot paste as a facial mask to soften the skin.
• Treat skin damage – Apricot contains oleic acid and Vitamin A, which prevent skin damage. The anti-inflammatory properties of apricot are helpful for soothing minor skin conditions like eczema and dry skin.
• Apricot kernel oil – Several hair products claim to improve the growth and texture of the hair, but only a handful of these work. Instead of trying harmful and chemical-laden hair products, you can try apricot kernel oil to improve the health of your hair.
• Conditioning – Regular consumption of apricot can do wonders for your hair. It promotes sebum production in the scalp, keeping it conditioned and moisturized. Add a few drops of apricot kernel oil to your shampoo and conditioner to make the hair soft, smooth and manageable. It is also used as treatment oil before chemical treatments. You can also use apricot kernel oil to manage frizzy hair. Take a few drops of apricot oil and smoothen through the hair.
• Moisturized scalp – Regular application of apricot oil can help to make the hair shiny and soft. Massage your scalp with apricot oil to keep the hair roots nourished and conditioned. It also stimulates the follicles, stimulating hair growth.
• Dandruff – Apricot kernel oil is very beneficial for treating scalp conditions like an itchy scalp, dandruff, eczema, and psoriasis.
• Dried apricots – The benefits of dried apricots stem from the fact that the drying process strips the fruit of its water content, without altering the nutritional value. As a result, the nutritive value of apricots is concentrated into a much more potent form, enhancing its benefits. Dried apricots are long-lasting and are consumed widely as a nutritious snack.
• Iron – Dry apricot contains a relatively high concentration of iron than fresh apricot. The type of iron supplied by dried apricot is known as non-heme iron. The non-heme iron takes a long time to get absorbed into the body. Consume dried apricots with Vitamin C rich foods to increase the iron absorption rate. Half a cup of dried apricots provides nearly 12% of the recommended dietary allowance of iron.
• Antioxidants – Dried apricots contain high levels of antioxidants and other potent phytonutrients like lutein, zeaxanthin, and beta-cryptoxanthin. These compounds provide protection from free radicals and reactive oxygen species (ROS) that can cause aging, cancer and other harmful diseases. The total antioxidant or ORAC value of raw apricot is 1115 mol TE per 100 grams.
• Nutrients – Dried apricots have a high content of Vitamin A, E, and beta-carotene. A half-cup serving of dried apricots provides 14% of the recommended amount of Vitamin A. Dried apricot contains high amounts of carbohydrates. In fact, half cup of dried apricots yields 3 times more calories than fresh apricots.
• Laxative/ Digestion – Dried apricots act as a natural laxative to flush out unwanted waste from the body. It also reacts with the body’s digestive juices, producing a more alkaline environment to aid digestion. Dried apricots are consumed before a meal to stimulate digestion. This contains the alkali that neutralizes acids (3).
• Controls High Blood Pressure – Dried apricots contain three times more potassium than bananas and contain only a trace of salt that helps to keep down blood pressure (28). Potassium has water-retaining properties than sodium, which lowers blood volume pressure. Potassium in dried apricots also protects against heart disease.
• Muscle Building – Dried apricots contain potassium which is necessary for bodily functions like improving metabolism and roles of the tissues, organs and other cells. Thus, it is important for muscle-building and normal body growth. It helps to regulate the levels of acid in the body and useful for protein synthesis (29).
• Blood Clotting – Dried apricots contain Vitamin K that is required for blood clotting in case of injuries and to prevent excessive bleeding (30). Consume a cup of dried apricots daily to get 4 mcg of Vitamin K.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4314870/
2. https://en.wikipedia.org/wiki/Apricot
3. http://www.dailymail.co.uk/health/article-2020510/Popeye-ate-spinach-apricots-make-better-choice-How-manage-muscles.html
4. http://ndb.nal.usda.gov/ndb/search/list?qlookup=09021&format=Full
5. https://books.google.co.in/books?

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Lime health benefits and its trees whose fruits are called limes, including the key lime (Citrus aurantifolia), Persian lime, kaffir lime, and desert lime. Limes are a rich source of vitamin C, sour and are often used to accent the flavors of foods and beverages. They are grown year-round.^[1] Plants with a fruit called “limes” have diverse genetic origins; limes do not form a monophyletic group.

Lime (Citrus aurantifolia) is a small, round green color hybrid citrus fruit. [1] Due to its acidic sour juice and unique aroma, the lime fruit is widely used in various cuisines to accent flavor. It is a common ingredient in Mexican, Vietnamese, and Thai cuisine. There are several species of citrus fruits which are known as limes. These include Key lime, kaffir lime, wild lime, desert lime, and Persian lime. This zesty tropical fruit has been well known for its medicinal properties for ages. [2] Lime finds its application in cosmetic and health products too. Extracted from the lime’s peel or skin, lime essential oil is extensively used in aromatherapy and perfumes.

Types and Lime Health Benefits

The majority of cultivated species are in reality hybrids, produced from the citron (Citrus medica), the mandarin orange (Citrus reticulata), the pomelo (Citrus maxima) and in particular with many lime varieties, the micrantha (Citrus micrantha).

• Australian limes (former Microcitrus and Eremocitrus)
  • Australian desert lime (Citrus glauca)
  • Australian finger lime (Citrus australasica)
  • Australian lime (Citrus australis)
  • Blood lime (red finger lime × (sweet orange × mandarin) )
• Kaffir lime (Citrus hystrix); a papeda relative, is one of three most widely produced limes globally.^[2]
• Key lime (Citrus × aurantifolia=Citrus micrantha × Citrus medica^[3]) is also one of three most widely produced limes globally.^[4]
• Musk lime (calamondin, Citrofortunella mitis), a kumquat × mandarin hybrid
• Persian lime (Citrus × latifolia) a key lime × lemon hybrid, is the single most widely produced lime globally, with Mexico being the largest producer.
• Rangpur lime (Mandarin lime, lemandarin^[5], Citrus limonia), a mandarin orange × citron hybrid
• Spanish lime (Melicoccus bijugatus); not a citrus
• Sweet lime etc. (Citrus limetta, etc.); several distinct citrus hybrids
• Wild lime (Adelia ricinella); not a citrus
• Wild lime (Zanthoxylum fagara); not a citrus
• Limequat (lime × kumquat)

Nutritional Value and Lime Health Benefits

Lime Health Benefits

• Lowers Risk of Stroke – Vitamin C in lime juice and lime peels lowers ischemic stroke risks, especially for women. [7] It also helps slow down the progression of coronary heart diseases like atherosclerosis by decreasing fatty streaks in arteries.
• Lowers Cholesterol – Hesperidin, a flavonoid present in lime, helps lower LDL (bad) cholesterol and triglyceride levels in the body.
• Prevents Cancer – Lime scavenges free radicals and reduces oxidative stress. [8] Antioxidant-packed phytochemicals like flavonoids, flavones, triterpenoid, and limonoids in lime have potent cancer-fighting properties. [9] They can stop the growth of various cancer cells preventing colon, breast, prostate, pancreatic, stomach, lungs, kidneys, and blood cancer. It is also capable of eradicating cancer cells in some cases. [10]
• Weight Loss – A study shows that the essential oils found in lime aid in reducing both body weight and food consumption. [11] Also, the citric acid present in lime is an excellent fat burner. A glass of warm water with the juice of an entire lime is an excellent weight reducer. You can consume two glasses of warm water with lime juice a day and see remarkable results within a week.
• Treats Dark Spots – Lime juice is considered as a natural bleaching agent due to its skin lightening properties. It can be used to lighten dark spots. All you need to do is apply it with a cotton ball to the darkened portions of your skin and leave it for 30 minutes. However, ensure that you stay indoors and avoid direct exposure to sunlight this remedy can make your skin sensitive to sunlight. Also, it is advisable to apply sunscreen before venturing out. You can also use this remedy to lighten dark underarms (12).
• Treats Acne And Blemishes – Is lime good for acne? Acne, pimples, and blemishes are caused when dirt, oil and dead skin cells clog your pores. Acne and pimples are common problems for people with oily skin. The bacteria present in facial pores aggravate the inflammation, increasing redness and soreness (13). The antibiotic properties of lime juice inhibit the growth of the acne causing bacteria. To keep acne and pimples at bay, you can prepare a face pack of lime juice with honey. While honey possesses antibacterial properties that prevent the growth of bacteria, the acidic nature of lime juice will control excess oil. This face pack should be used every week as part of your skincare regimen. The scars left by pimples can be lightened by massaging some fresh lime juice on them.
• Anti-Aging Properties – With the progression of age and the exposure to UV rays, melanin that imparts color to your skin, can build up and get accumulated in your skin, giving rise to dark spots and other signs of aging. The peel of lime inhibits melanin production. Scrubbing your skin with lime peel or applying facial mask containing bits of lime peel can significantly reduce this hyper-pigmentation (13).
• Treats Skin Tan – Excessive sun exposure can tan your skin. Lime juice can be used to remove this tan effectively (14). All you need to do is prepare a face pack by mixing some gram flour (besan) with curd (dahi) and add some lime juice to this mixture. Apply this paste evenly on your skin and allow it to dry. Now wash your face with water and dry it. This face pack should be applied weekly for better results.
• Treats open Pores – Astringents are effective in causing temporary tightening of muscles. That is the reason why they are often used in beauty and skincare products for improving the appearance of your facial skin. Lime oil possesses astringent properties (15) and can be used to tighten pores and temporarily reduce oil production to provide a brighter and flawless complexion.
• Removal of Dead Skin – The citric acid present in lime peels can slough off dead skin cells (6). They are often used in beauty treatments in spas as well as home remedies to improve the health and appearance of facial skin.
• Lime For Glowing Skin – For a glowing complexion, all you need to do is have a glass of lukewarm water with some honey and freshly squeezed lime juice early in the morning regularly. This will provide an inner glow to your skin.
• Treats Dandruff – Dandruff is, undoubtedly, one of the most common hair problems. It is a condition characterized by excess flaking of the scalp. Lime juice is often used as an ingredient in anti-dandruff shampoos. Citric acid present in lime juice has been found to be very effective and beneficial in dealing with dandruff issues. To get rid of dandruff, rub lime slice directly on the scalp. Rinsing the hair with lime juice added to water also helps in removing dandruff. Lime juice can sometimes dry your scalp. In such a case, you can combine it with olive oil, coconut oil or almond oil.
• Treats Hair – Oily hair is caused due to the secretion of excess oil called sebum by the sebaceous glands, giving your hair a sticky, oily and dull appearance. Lime juice, with its oil absorbing property, rids your scalp of all the excess oil. Rubbing a slice of lime on the scalp for few minutes before rinsing can also help in removing the excess oil from your scalp and hair. Alternatively, you can add 1-2 tablespoons of lime juice in water and rinse your hair with it to remove excess oil.
• Promotes Hair Growth – Lime juice is beneficial in promoting hair growth. It has been used to treat baldness, hair thinning and hair loss problems for ages now. The main nutrient that promotes hair growth is Vitamin C, that is present in limes in large amounts. The addition of lime juice to various oils and its application promotes hair growth.
• Lime For Shiny Hair – Shiny hair is loved and desired by all. Lime juice can impart that much desired shine to your hair. The application of lime juice along with honey and olive oil mixture before washing your hair can provide you with shiny sparkling hairs. Lime juice is also incorporated in shampoos along with other essential ingredients for providing you with silky smooth and shining hair.
• Lightens Hair Color – As stated earlier, lime juice possesses natural lightening properties. If you want your hair color to be lightened without the use of chemicals, lime juice is a great option. All you need to do is apply lime juice on your hair and sit in the sun for an hour or expose your hair to sunlight. Then, rinse your hair. This procedure will make your hair 2-3 shades lighter in color.
• Treats Scurvy – Scurvy is a disease caused due to the deficiency of Vitamin C. It is characterized by frequent infections in the form of cold, ulcers on the tongue and mouth, cracked lips and lip corners, spongy, swollen and bleeding gums etc. Being packed with Vitamin C, lime is extremely effective in curing scurvy. This has been a popular cure since the nineteenth century when the British used to have lime juice to ward off scurvy. Even today, limes are given to workers working in hazardous environments like cement factories, painting shops, mines, furnaces and other dangerous work to prevent the outbreak of scurvy.
• Gum Care – The deficiency of Vitamin C can also lead to gum problems. As stated above, scurvy can cause bleeding and spongy gums. Often, ulcers and microbial growth are caused due to physical trauma. Limes contain flavonoids that inhibit microbial growth and, along with potassium, facilitate the healing of ulcers and wounds.
• Eye Care – The antioxidant and antibacterial properties of limes are beneficial for your eyes. The antioxidant property of Vitamin C protects your eyes from aging and macular degeneration while the flavonoids prevent infections.
• Treats Arthritis – Arthritis is caused due to the accumulation of excess uric acid in the body. This uric acid is a waste product that is normally removed through urination. But when excess uric acid builds up, it worsens the pain and inflammation of arthritis. The citric acid found in citrus fruits like limes dissolves the uric acid, causing the elimination of greater amounts through urine. Lime also possesses anti-inflammatory properties that can help ease pain and inflammation.
• Treats Gout – Gout is caused by the accumulation of free radicals or toxins in the body, primarily uric acid. Being a wonderful source of antioxidants and detoxifiers like Vitamin C and flavonoids, lime can help reduce the number of free radicals and detoxify your body, preventing gout.
• Treats Piles – Piles can be defined as an uncomfortable condition that occurs in the anal region, causing bleeding and discomfort during excretion and general activity. When left uncured, piles can even lead to certain forms of cancer. Limes can help heal ulcers and wounds in the digestive and excretory systems, thus providing relief from constipation, which is the root cause of piles.
• Treatment of Fever – Lime and lime juice possess natural fever reducing qualities. In case of high to moderate fever, the patient should be given lime juice and water along with other fruit juices to bring down the temperature to manageable levels. The high concentrations of Vitamin C in citrus fruits help lower the temperature naturally.
• Treatment of Common Cold – The high amount of vitamin C in limes not only treats common cold but also increases the resistance of the body towards common cold.
• Aids Digestion – The refreshing fragrance of lime can make your mouth water even before consuming it. The acids present in this fruit facilitate smoother digestion by breaking the macro molecules of food. Flavonoids are compounds found in the fragrant oil extracted from lime. These compounds stimulate the digestive system by increasing the secretion of digestive juices, bile, and acids.
• Treats Dehydration – Lime juice is a refreshing drink that provides quick hydration and rejuvenation, besides being rich in Vitamin C. It also helps to cure fatigue and vomiting bouts.
• Treats Cystitis – Cystitis, also known as urinary tract infection, is an inflammation of the urinary bladder caused due to lack of hygiene or allergic reaction to drugs or radiation therapy. Limes have a high content of potassium, which helps eliminate the toxic substances and precipitates that get accumulated in the kidneys and the urinary bladder. Limes also possess disinfectant properties that can help cure infections in the urinary system. Besides, they prevent prostrate growth and prevent blockage of urine caused by calcium deposits in the urinary tract. In case of urinary tract infection, lime juice boiled in water should be taken every couple of hours to get relief.
• Treats Peptic Ulcers – Peptic ulcers generally develop in the inner lining of your stomach, esophagus and upper small intestines, leading to a lot of abdominal pain. The acids in lime help reduce gastric acidity by causing an alkaline reaction in the digestive system. Besides Vitamin C, limes contain flavonoids, such as limonoids like Limonin Glucoside that possess antioxidant, antibiotic, anti-carcinogenic and detoxifying properties that facilitate the quick healing of peptic and oral ulcers.
• Beneficial For The Heart – Limes are rich in soluble fiber that can lower blood pressure level as well as LDL or ‘bad’ cholesterol. This soluble fiber also cures the inflammation of the blood vessels, providing protection against heart attack, strokes, and heart disease.
• Lowers Cholesterol – Limes contain a flavonoid called hesperidin, which has been shown to lower the cholesterol and triglyceride levels in the body. If you are suffering from increased cholesterol levels, it is advisable to boost your hesperidin levels by consuming more of limes.
• Aids Weight Loss – Lime benefits weight loss. Lime juice has been traditionally used in several weight reduction programs and is a great refresher and antioxidant drink. Lime juice is naturally sweet but extremely low in calories. It contains citric acid, which is an excellent fat burner. To lose weight, add 1-2 teaspoons of raw, organic honey and the juice of a fresh lime to 8 ounces of warm water. Drink it early in the morning on empty stomach to get beneficial results within a week.
• Good For Women’s Health – This citrus fruit contains calcium and folate, two vital nutrients for post-menopausal women as well as those in the child-bearing age. One fresh medium sized lime contains 22 milligrams calcium and five micrograms folate. Women in these phases should make lime a part their diet to get some relief.
• Treats Respiratory Disorders – The flavonoid-rich oil contained in lime extracts is used as an ingredient in anti-congestive medicines like vaporizers, balms, and inhalers due to the presence of kaempherol. Scratching the peel of a lime and inhaling it provides relief from congestion and nausea.
• Beneficial For Diabetics – According to the American Diabetes Association, citrus fruits like lime are beneficial for diabetics due to several reasons. Firstly, the high levels of soluble fiber in limes help regulate the body’s absorption of sugar into the bloodstream. This prevents the occurrence of a blood sugar spike, which is risky for diabetic patients. Secondly, like most citrus fruits, limes have a low glycemic index. They do not cause unexpected spikes in the glucose levels, thus adding to the benefits for diabetic patients.
• Prevents Cholera – Though now eradicated in many parts of the world, cholera continues to be a fatal disease in some places. Fortunately, limes and other citrus fruits can help prevent the occurrence of cholera. Lime juice, when added to potentially infected water, can prove to be an effective disinfectant. This juice, when consumed regularly by the patient who has been exposed to cholera-infected water, can reduce the ill effects of this deadly disease.
• Anti-Cancer Properties – The limonoid compounds present in limes have been shown to possess anti-carcinogenic properties that help prevent cancers of the colon, blood and stomach. Though the exact effect is yet to be known, scientists have observed through research that the antioxidant limonoids can cause the death of cancer cells. Besides, they stay active in your blood cells for longer and can fight more free radicals than green tea or dark chocolate.
• Antiviral Properties – Lime helps to fight and protect against viral infections that cause common cold, mumps, measles, pox and other similar diseases. It is effective in curing throat, mouth, stomach, intestines, colon, and urinary infections. It is also an effective cure for infections of the respiratory system, such as coughs and chest congestion, bronchitis, sinusitis, and asthma.
• Works As An Antiseptic – Lime contains antiseptic properties and is used to cure infections of the skin and external wounds, like insect bites and cuts. It is also effective in curing sores, gangrene, ulcers, rashes, carbuncles and other similar problems. When consumed, it can cure infection in the colon, urinary tract, and kidneys.
• Bactericidal Properties – Lime in oral form can be used in the treatment of illnesses caused by bacteria, such as, diarrhea, food poisoning, cholera, and typhoid. As mentioned previously, it also is an effective cure for bacterial infections of the intestines, colon, stomach, and the urinary tract.
• As An Astringent – Because of its astringent properties, lime helps in curing toothaches and strengthens gums. It also tightens loose muscles. It is extremely beneficial to those who are recovering from injury, and is helpful in relieving pain in muscles and joints.
• Other Benefits – Lime helps rejuvenate your skin and protects it from infections, thanks to its antioxidant, disinfectant and antibiotic properties. The presence of a large amount of Vitamin C and flavonoids in lime juice helps reduce the body odor and sweat. For this purpose, you can mix some lime juice in your bath water to get a rejuvenating bath experience. When applied externally on your skin, it helps treat bruises and rashes.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/20623616
2. https://en.wikipedia.org/wiki/Lime_(fruit)
3. http://ndb.nal.usda.gov/ndb/search/list?qlookup=09159&format=
4. http://cdnc.ucr.edu/cgi-bin/cdnc?a=d&d=SFC19120512.2.138.4.9
5. https://books.google.co.in/books?

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Ugli Fruit health benefits include accelerating weight loss, improving eyesight, managing cholesterol level, stimulating growth, supporting bone health, boosting blood circulation, preventing cancer, supplying needed fiber to the body, dissolving gallstones and kidney stones, enhancing the skin and boosting immunity.[1]

Nutritional Value of Ugli Fruit

Health Benefits of Ugli Fruit

• Promotes Weight Loss – This fruit has an extremely low number of calories, only 45 in the average-sized fruit, which makes it ideal for those trying to lose weight. [3] Ugli fruit will fill you up with fiber, but not compromise your calorie goals, helping to prevent overeating and snacking between meals.
• Skin Care  – With a rich supply of flavonols, catechins, and other antioxidants, this fruit is an excellent remedy for skin inflammation and other conditions, such as eczema, psoriasis, and rosacea. [4] The antioxidants are also able to improve the appearance of the skin, minimize wrinkles, and clear up age spots or blemishes. Additionally, the active ingredients can help stimulate the growth of new skin cells and tighten up skin elasticity.
• Improves Vision – The significant levels of vitamin A found in this fruit are good indicators for eye health, as vitamin A has been directly linked to reduced oxidative stress in the retina. [5] This can slow the progressions of macular degeneration and delay the onset of cataracts as we age.
• Controls Cholesterol – The level of dietary fiber in ugli fruit can also help reduce overall cholesterol levels, balancing your HDL and LDL levels, which can reduce your risk of coronary heart disease, heart attack, and stroke. [6]
• Promotes Growth – The impressive concentration of vitamin C found in ugli fruit helps in the production of collagen around the body. [7] Given collagen is required for every cell, tissue and blood vessel, an abundant amount (like that found in this fruit) will help promote growth, repair and normal development.
• Improves Bone Health – There are a number of essential minerals in ugli fruit that can aid in bone mineral density and lower your chances of developing osteoporosis at an early age. [8] 
• Aids Digestion – Dietary fiber is present in most fruits and vegetables, and the same is true for ugli fruit. [9] Each fruit boasts high dietary fiber content and can help optimize your digestive processes and reduce symptoms of constipation, bloating, cramping and diarrhea.
• Boosts Immunity – With more than 70% of your daily vitamin C requirement in every fruit, ugli fruit can boost the immune system and help promote the production of white blood cells. [10] [10] 
• Increases Circulation – Although the level of iron in ugli fruit is relatively low, it can still increase the production of red blood cells in the body, which will avoid the symptoms of anemia and increase oxygenation to various parts of the body. [11] 
• Prevents Cancer – With a broad range of antioxidants, this fruit can reduce the free radical levels in the body, thus lowering your risk of cellular mutation and cancer. [12]
• Fiber Punch – One serving of ugli fruit, which is roughly 50% of the fruit, contains 2 grams of dietary fiber. The part of plant foods that cannot be digested, fiber provides an array of health benefits. Consuming a diet packed with fiber minimizes your chance of developing constipation by allowing your digestive system to operate more efficiently. The nutrient content also decreases your risk of getting Type-2 diabetes and heart disease and can help you manage your blood sugar and cholesterol levels.
• Stimulates Growth – The impressive vitamin C content present in ugli fruit helps in the production of collagen in the body. Given collagen is crucial for each cell, blood vessel, and tissue, an adequate quantity (such as one found in this fruit) will help stimulate repair, growth, and normal development.
• Boosts Blood Circulation – Even though the iron level in ugli fruit is considerably low, it can still work to boost the production of red blood cells in the body, which in turn can help avoid the symptoms of iron deficiency (anemia) and promote oxygenation to different body parts.

References

1. https://www.naturalfoodseries.com/11-benefits-ugli-fruit/
2. https://en.wikipedia.org/wiki/Ugli_fruit
3. https://www.myfitnesspal.com/food/calories/ugli-ugli-fruit-463354248

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Raspberry are excellent sources of vitamin C, manganese, and dietary fiber. They are also rich in B vitamins, folic acid, copper, and iron. They have the highest concentration of antioxidant strength amongst all fruits. This is due to its high concentration of ellagic acid, anthocyanins, gallic acid, quercetin, cyanidin, catechins, pelargonidin, kaempferol and salicylic acid. However, yellow raspberries and other pale-colored fruits have a much lower percentage of anthocyanins. Thus, raspberries can be considered as one of the best natural treatments for cancers.[1]

Nutritional Value of Raspberry

Health Benefits of Raspberry

• Red raspberries, oxidative stress, and inflammation

  Several in vitro cell culture, chemical assay, and enzyme activity studies have been used to assess the possible effects of red raspberry extracts/fractions and purified compounds on indicators of oxidative stress and inflammation. Collectively, the data indicate antioxidative and anti-inflammatory activity in vitro, as measured by reduced ex vivo LDL oxidation [3]lipid peroxidation [4], DNA damage [5]), and ROS generation  and increases in antioxidant enzyme activity, such as catalase and superoxide dismutase [6]. Measures of inflammation have included reduced cytokine production (basal and stimulated) (7, NF-κB and MAPK/c-Jun N-terminal kinase activity TLR2 and 4 activation [8] cyclooxygenase activity [9], and PGE₂ production [10]

• Weight loss – This fruit is high in dietary fiber and manganese. Fiber aids in slowing down the digestive process, making you feel fuller for longer. The trace mineral manganese keeps your metabolic rate high, and thereby burns fat. If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option.[11]
• Reduce Wrinkles – Raspberries work like magic on wrinkles. They protect the skin from the harmful sun rays. The antioxidant powers of vitamin C effectively reduce the age spots and discoloration. By filling in minor wrinkles, they can help you restore your youthful appearance. They can be made into great facial masks for glowing skin; just mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then blend the mixture until it becomes completely smooth. Apply the mixture to your entire face and keep it on for 15 minutes and then wash it off with tepid water.[12]
• Prevent Macular Degeneration – Three servings of raspberries per day can prove to be a brilliant natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision. This leads to a loss of vision in the midpoint of the visual field due to damage to the retina. This can occur in both “dry” and “wet” forms. You can add these berries to your morning cereal or lunchtime yogurt. You can alter the taste and look of any green salad by adding a handful of these fresh raspberries and balsamic vinegar. Mix the frozen raspberries with a spoonful of honey and some vanilla soy milk, then freeze this mixture for 20 minutes and spoon it into serving cups. Garnish with mint and enjoy the healthy treat.[13]
• Prevent Infections & Cancer – As mentioned earlier, raspberries are an excellent antioxidant-laden food that contains ellagic acid. [14] They efficiently stop undesirable damage to cell membranes by neutralizing free radicals. Ellagic acid is a phytonutrient component of raspberries with key substances like kaempferol, quercetin, and the cyanidin-based molecules called cyanidin-3-rutinoside and cyanidin-3-glucosyl-rutinoside. These flavonoid molecules are again broken into anthocyanins, which give raspberries their rich, red color. The anthocyanins of raspberries are responsible for their unique antioxidant properties and also some antimicrobial ones. This promptly cuts down the overgrowth of certain bacteria and fungi in the body. These growths often lead to different vaginal infections and sometimes even result in irritable bowel syndrome (IBS).Furthermore, recent studies have suggested that raspberries may have cancer shielding properties. [15] The research was done with animals and have concluded that raspberries have the potential to obstruct cancer cell proliferation and tumor development in different parts of the body, including the colon.
• Promote Optimal Health – Raspberries, blackberries, and muscadine grapes all have metalloproteinase enzymes. These are essential for the development and renovation of tissues, however, if they are produced in abnormally high amounts, they may act as a catalyst for cancer development. They have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium, and copper. This makes them a complete fruit to offer overall, healthy prosperity. [16]
• Promote Feminine Health – They are generally good for all, especially pregnant women and lactating mothers. (Read more: Smart medicine for a healthier child by Janet Zand, Robert Rountree, Bob Rountree, Rachel Walton) Raspberry leaves can be used as herbal teas for women. The tea can regulate menstrual cycles and decrease excessively heavy menstrual flows. For pregnant women, raspberry tea successfully relieves nausea, prevents hemorrhaging, reduces pain, and helps in childbirth. For lactating mothers, raspberry tea or eating the fruit helps increase the production of breast milk.[17]
• Strengthen Immune System – Raspberries are rich in effective antioxidants as well phytonutrients. [18] These elements proficiently reinforce your immune system and help your body fight diseases.
• Help Fight Cancer – As per the American Institute for Cancer Research, raspberries are rich in ellagic acid, which has displayed the ability to prevent various cancers (19). These include cancers of the skin, lung, bladder, breast, and esophagus. This is because ellagic acid has been found to utilize various cancer-fighting methods at once. Ellagic acid acts as an antioxidant, deactivates specific carcinogens, and slows down the reproduction of certain cancer cells. Numerous studies have been conducted on black raspberries too – they were found to alter genes and bring them back to normalcy (in the case of esophageal cancer), and aid in the treatment (20). Black raspberries were also found to restore tumor suppressive activity, thereby aiding cancer treatment (21).As per an American study, red raspberries have a minor role to play in treating cancers of the stomach and colon (22). They were also found to inhibit the growth of cervical cancer cells (23).Another American study had supported the chemopreventive properties of black raspberries, especially in the case of oral cancer (24). These anti-carcinogenic properties of raspberries can largely be attributed to the presence of anthocyanins. These anthocyanins are naturally occurring compounds that offer the colored pigment to fruits and vegetables. They inhibit cell transformation, suppress inflammation, and induce normal functioning in cancer cells (25).In fact, raspberries have 40% more antioxidant content than blueberries and strawberries (fruits considered among the best for cancer prevention) (26). Studies have also shown that raspberry extract may prevent the migration of tumor into the lymph system.
• Maintain Cardiovascular Health – Being rich in fiber, these berries help maintain heart health. One cup of raspberries contains 8 grams of fiber (27). Another reason raspberries are great for the heart is, yes, anthocyanins. Berry fruits are one of the few foods that contain anthocyanins in both the skin and the flesh. Research data states that a mere intake of 0.2 milligrams of anthocyanins per day can significantly reduce the risk of heart disease in postmenopausal women. These compounds play a pivotal role in reducing oxidative damage and inflammation related to cardiovascular disease (28). In fact, raspberries contain other bioactive polyphenols that help reduce the risk of heart disease (29).The anthocyanins in raspberries also have a variety of other effects on blood vessels and platelets that result in a healthy heart (30). However, more research is needed on the amount of anthocyanins exactly required and the related decrease in heart disease risk.In one Canadian study, the intake of raspberry extract lowered blood pressure levels in lab rats (31) – indicating similar possibilities in humans. Low blood pressure levels reduce heart disease risk. In fact, the importance of raspberries for the heart is felt not only now, but since the 18th century – when herbalists and other physicians considered the fruit ideal to prevent the disease (32).
• Enhance Fertility And Improve Sexual Health – The high levels of antioxidants in raspberries might protect the sperm from oxidative damage. The vitamin C and magnesium in the fruit enhance male fertility and the production of testosterone respectively (33). Due to their fertility-boosting properties, raspberries can also make for a perfect bedtime snack. Antioxidants are also believed to protect the embryo post conception, thereby decreasing the risk of miscarriage (34). Raspberries also contain proanthocyanidins that relax the blood vessels and allow the blood to flow to the sensitive areas for greater arousal. The zinc in the fruit helps stimulate libido (35).
• Help Treat Diabetes  – As per a report published by the Michigan State University, other phytonutrients in raspberries were found to work with certain inactive hormones in the body to improve insulin balance and blood sugar balance – thereby improving the conditions of obese individuals who have type 2 diabetes (36).Also, according to a Slovakian study, raspberries could be included in the diets of individuals who are trying to manage the early stages of type 2 diabetes (37).
• Aid Weight Loss – mThis could be attributed to the fiber and manganese in raspberries. Fiber, as we had already discussed, keeps you full for longer and discourages you from binging. In fact, the fiber in a serving of raspberries is more than a serving of bran flakes or oatmeal itself. Manganese boosts your metabolism and helps burn fat faster (38). As per an American study, the raspberry ketones in raspberries were found to have a weight loss potential in preliminary tests on rodents (39). Similar findings could be possible in humans, though further research is required in this aspect. The raspberry ketones were also found to prevent weight gain in mice due to a high-fat diet. Now, this seems promising for us humans, doesn’t it? The raspberry ketones could also increase fat breakdown, which might eventually contribute to weight loss (40). This is achieved by enhancing lipid metabolism, which appears to be the primary function of raspberry ketones (41). We have already seen raspberry ketones increase the levels of adiponectin. This protein has found to accelerate fat breakdown (42). Raspberries also contain another compound called resveratrol – this converts the bad fat in the body into good fat, which helps burn calories (43).
• Enhance Immunity– The phytochemicals in raspberries, especially the black ones, were found to affect the immune processes related to immunotherapy (treating a disease by stimulating the immune response) (44). This could be an important link to treating ailments related to a weak immune system.According to Washington State University, raspberries are superfruits that enable the body to ward off infections related to poor immunity (45).Another reason raspberries could be great for immunity is the presence of vitamin C. The water-soluble vitamin might help boost immunity (46). Raspberries also contain beta-carotene that help boosts the immune system (47).
• Have Anti-Inflammatory Properties – Black raspberries possess anti-inflammatory properties, more so, at the root of the plant – as per a Korean study (48). Raspberries have also been found to treat ulcerative colitis by fighting the inflammation (50). The anti-inflammatory properties of black raspberries are so potent that the fruit is used as an ingredient to develop various pharmaceutical products. The anti-inflammatory properties of raspberries can be attributed to the presence of anthocyanins, a type of flavonoids that protect the watery portion of our cells and fight inflammation (51).  You can also include the berry pomaces in your diet to help prevent inflammation, especially that related to the cardiovascular cells (52).
• Boost Your Memory – Phytonutrients, again! Raspberries are rich in these compounds that have shown to enhance and maintain memory function (53). The polyphenols in raspberries are known to improve age-related cognitive decline (54).
• Help Slow Down Aging – Fruits like raspberries that are packed with antioxidants work great for your skin. They, first of all, prevent the damaging effects of the sun. Which also means they prevent redness if your skin is sensitive. The presence of vitamin C in raspberries makes them an ideal food to prevent skin cancer (55).According to a Serbian study, the raspberry ketones in the fruit were found to have potential use in the cosmetic industry. This is because of tiliroside, a compound in raspberry found to inhibit melanin production at the intracellular levels (56). Hence, tiliroside could be a potential skin whitening agent for use in cosmetic products. In fact, certain sunscreens containing raspberry oil as one of the ingredients showed to enhance skin health by offering better antioxidant and UV-protective activities (57).
• Improve Digestion – Raspberry leaves have been used for proper digestion for a very long time. The leaves of the fruit were made into teas, which were used for digestive cures and other related ailments (58). Raspberries are also one of the foods rich in fiber (59). And, as we know, a higher amount of fiber in the diet means better digestion. One reason raspberries have a higher fiber content is their internal structure – the fruit is made of several individual sections, each having its own seed that surrounds a central core. This aggregate structure increases the fruit’s fiber content. Fiber also adds no calories to your diet, which is beneficial anyway (60). Raspberry leaves are also used to treat ailments of the gastrointestinal tract (61).However, please consult your doctor before using raspberries for treating digestive issues. This is because berries with tiny seeds can pose a danger to individuals who have diverticulitis. The seeds might obstruct the pockets that develop in the intestine and cause infection (62).
• Alleviate Arthritis – As per an American study, the polyphenols in raspberries can offer cartilage protection and make arthritic conditions less severe (63). Regular consumption of red raspberries can help treat inflammation and maintain joint health (64). Red raspberries also inhibit bone resorption, a condition where calcium is transferred from the bone tissue to the blood (65). This happens when the bones contain insufficient levels of calcium.
• Aid Women’s Health – Raspberries, and especially the leaves of the plant, have great benefits for women during pregnancy. One study states that women ingesting raspberry leaf are far less likely to have their membranes ruptured during labor. They also have a higher chance of avoiding a Cesarean section, forceps, or vacuum birth (66). The ingestion of raspberry leaf can also shorten labor, and the good news – no side effects for the mother or her baby/babies. How to use raspberry tea for labor? The use of raspberries for pregnancy originates way back into the past. According to English herbalists, pregnant women who took raspberry leaf tea wouldn’t experience issues during labor. Native Americans believed that the tea would help cope with nausea during pregnancy (67).
• Promotes Health of Tissues And Blood Vessels – We know raspberries are rich in vitamin C, which is required for the growth and repair of the body tissues. The vitamin heals wounds and forms scar tissue. Vitamin C is also required to form an important protein (collagen) necessary for the production of blood vessels (58). This protein is used to synthesize connective tissue – essential to the formation of the skin, bones, and cartilages. In addition to aiding the production of blood vessels, it also helps strengthen their walls (59).Raspberries also contain iron. The mineral plays a vital role in red blood cell formation (60). These red blood cells carry oxygen to muscles that aid in energy sustenance. Which is why athletes with low iron levels experience fatigue and weakness.
• Improve Hair Health – Raspberries are rich in folate as well. Folate helps in the formation of healthy red blood cells that carry oxygen to each cell in the body. This is important for hair follicles too as they need adequate blood flow and oxygen for proper growth.Also, the magnesium and silicon content of red raspberries improve hair quality. Silicon is believed to thicken hair within a matter of weeks. It might promote faster hair growth as well (60).
• Helps Fight Eczema – Raspberries are usually added to herbal antibacterial preparations to treat related ailments. And as per folk medicine, the berries are often prescribed to treat conditions like eczema (59). Due to its anti-inflammatory properties, raspberry seed oil can help treat skin conditions like eczema, in addition to rashes and other skin lesions (61).

Raspberry Recipes

1. Granola With Fresh Fruit

What You Need

• 5 cups of gluten-free oats
• 2 cups of frozen raspberries
• ½ cup of walnuts
• ¼ cup of chia seeds
• ½ cup of pecans
• ½ cup of coconut oil
• 1 tablespoon of cinnamon
• ½ teaspoon of salt
• ¼ cup of maple syrup

Directions

1. Preheat the oven to 174o C.
2. Chop the raspberries, pecans, and walnuts into small pieces.
3. Take a large mixing bowl and combine the oats, chia seeds, cinnamon, coconut oil, maple syrup, and salt.
4. Bake for about 20 minutes or until the mixture has turned light brown.
5. Keep it aside until it is cool. You can then break it apart into granola.

2. Fresh Raspberry Dessert With Yogurt And Chocolate

What You Need

• 1 basket of fresh raspberries
• 220 grams of low-fat yogurt
• 55 grams of dark chocolate

Directions

1. Mix the yogurt and berries.
2. Melt the chocolate on medium heat.
3. Place the mixture of yogurt and berries in a bowl and drizzle with molten chocolate.

3. Raspberry Almond Parfait

What You Need

• 1 cup of low-fat yogurt
• 2 tablespoons of honey
• ½ teaspoon of almond extract
• 1 tablespoon of sliced almonds
• A handful of raspberries

Directions

1. Blend the yogurt, almond extract, and honey in a bowl until the mixture is smooth.
2. Divide this mixture into two dessert dishes. Place the raspberries on the top and garnish with sliced almonds.

4. Berries With Chocolate Sauce

What You Need

• 1 ½ cups of frozen raspberries
• 150 grams of organic dark chocolate
• ¼ cup of water
• 3 tablespoons of raw sugar
• 170 grams of firm tofu

Directions

1. Melt the sugar and chocolate over medium heat.
2. Add the molten chocolate, tofu, and water to a blender and blend until smooth.
3. Add them to a mixing bowl.
4. Place the chocolate pudding into four bowls and top them with the berries. Frozen berries must be thawed and drained before adding.

The recipes look lip-smacking, indeed! But, your raspberry rhapsody wouldn’t be complete without these incredible facts. Check them out!

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
2. https://snaped.fns.usda.gov/seasonal-produce-guide/blackberries-and-raspberries
3. https://books.google.co.in/books?

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Goldenberry scientifically known as Physalis peruviana are small yellowish berries that have originated from South America. Oddly enough, goldenberries are more closely related to tomatoes and eggplants than other berries and are approximately the size of a marble. [1]

They have spread to other parts of the world, including South Africa and Europe, and are exported extensively, and hence have many names. Depending on where you are in the world, you may know them by various names, including Cape Gooseberry, Aztec berry, poha, harankash, or Physalis, among a dozen or more other common names.[2]

Nutritional Value of Goldenberry

Health Benefits of Goldenberry

• Anti Cancer Effects – Oral cancer is the sixth most common cancer worldwide [4]. Its high morbidity and mortality are partly due to its relatively poor chemotherapy outcomes [5]. Because of their high cytotoxicity in normal cells, the various anti-oral cancer drugs developed so far have limited therapeutic applications. Therefore, a continuing challenge is to develop an anti-oral cancer therapy that is safer and more effective, particularly in terms of selective killing efficiency. Extract of Physalis peruviana (golden berry), which is an edible plant in the family Solanaceae, reportedly confers an anti-hepatoma effect through apoptosis [6]. Our previous work [7] found that P. peruviana-derived 4β-hydroxywithanolide E (4βHWE) has apoptotic and antiproliferative effects on human lung cancer cells [8]. The 4βHWE withanolides are plant-derived C(28) steroidal lactones [9] with potent anti-cancer properties [10]. Other withanolides, such as withaferin A, also reportedly induce apoptosis in many cancer types, including breast cancer [11], melanoma [12], and leukemia [13]. Accumulating evidence in recent studies indicates that selective activation of apoptosis improves the effectiveness of cancer chemotherapy [14]–[15]. For improved modulation of the apoptotic potential of cancer cells, one promising line of research is the use of withanolides that selectively kill tumor cells but have low toxicity in healthy cells [16].
• Antioxidant Content – The most important benefits of golden berries are derived from their high antioxidant content, which makes them an ideal nutritional supplement for preventing certain chronic diseases, including certain types of cancers. [17] Like the carotenoids and polyphenolic compounds, antioxidants found in goldenberries can neutralize free radicals, the damaging by-products of cellular metabolism that can cause healthy cells to mutate into cancerous ones. This is the quality that makes golden berries a “superfood”. Research has shown that polyphenols can stop the spread of various types of cancers, making it a very important food source in many parts of the world.
• Anti-inflammatory Properties – Goldenberries are rich in antioxidants that help in reducing inflammation. [18] If you suffer from arthritis, gout, muscle aches, chronic pain, or even hemorrhoids, anti-inflammatory compounds in the berries can soothe these conditions and improve overall health. Goldenberries improve heart health by lowering inflammation of the arteries and blood vessels and preventing the development of atherosclerosis and coronary heart diseases. This effectively lowers blood pressure as well, which further decreases the symptoms of hypertension and gives a relief to your heart.
• Weight Loss – mAs a low-calorie food (only 53 calories per 100 grams), golden berries are an interesting option for people trying to lose weight. [19] These tiny fruits deliver a large percentage of your daily nutrients, yet do not contribute any negative fats or calories to your overall intake, helping to keep your weight loss goals on track!
• Normal Blood Sugar – Starch and sugar are broken down in the body through an enzymatic reaction, a process that can increase blood sugar levels. Studies suggest that golden berries may be helpful for inhibiting the enzyme responsible for this reaction and preventing the breakdown of starchy carbohydrates; thus controlling the impact carbohydrates have on blood sugar. ^[20]
• Discourages Systemic Redness and Swelling – Illness and irritation can cause redness and swelling in the body; it’s indicative of many diseases. ^[21]Research conducted by the National University of Colombia confirms that golden berries offer potent activity against systemic redness and swelling. Goldenberries present an immunomodulatory effect which directly (and indirectly) blocks the affected mediators. ^[22] In layman’s terms, golden berries fight redness in the body by reducing the impact of proteins that cause the redness. ^[23] 
• Liver, Kidney, and Organ Health – In late 2013, Egypt’s National Research Center’s Department of Medicinal and Aromatic Plants reported that golden berries may offer potent liver and kidney benefits, possibly protecting against the “scarring” of liver tissue. ^[24] Liver health is especially important, as it’s the body’s main detoxifying organ. Its anti-redness and antioxidant compounds may be effective for protecting other organs, including the lungs. In fact, preliminary research is even examining the potential for a primary compound in golden berries, 4 beta-Hydroxywithanolide, as a potential therapy for lung cancer.
• Cholesterol Balance – Although many people think of fats as a negative component, in reality, humans need a variety of essential fatty acids for the proper functioning of many processes in the body. For example, the oleic and linoleic acid in goldenberries lower the amount of LDL cholesterol (bad cholesterol) in our body and re-establish the cholesterol balance to ensure a healthy heart. [25] They can also slow down or even reverse the spread of cancerous cells throughout the body.
• Diabetes Control – Some of the compounds found in goldenberries can slow the breakdown and intake of simple sugars from carbohydrates. This means that the body and bloodstream are not flooded with sugar, and insulin receptors are properly regulated. Drastic blood sugar fluctuations are the main cause of diabetes and can be very dangerous for people suffering from this condition, meaning that golden berries are an effective preventive method and a treatment for Type II diabetes. [26]
• Improve Liver & Kidney Health – Although the exact pathway for this benefit isn’t completely understood, one of the withanolides found in goldenberries has been associated with a reduction in liver scarring and a reversal of liver degradation. [27] Furthermore, golden berries are linked to optimal kidney health as they help to eliminate toxins by stimulating urination and flushing out excess fats, salts, and toxins from the lymphatic system.
• Improve Vision – Due to the high carotenoid content found in golden berries, they are often recommended for boosting the health of your eyes. [28] Carotenoids eliminate oxidative stress on the ocular system, preventing the development of cataracts and slowing the onset of macular degeneration, keeping your vision in top working order as you age.
• Boost Immunity – The significant level of vitamin C (almost 15% of the daily recommended intake) in a single serving of golden berries makes them a very important fruit for the immune system. [29] Vitamin C (ascorbic acid) stimulates the production of white blood cells and also has certain antioxidant properties. Furthermore, it is a key component in the production of collagen, which helps in repairing and producing cells, tissues, organs, and blood vessels.
• Improves Cognitive Functions – Eating golden berries on a regular and moderate basis has also been found to be very beneficial for keeping our nervous system healthy and for improving our cognitive functions. This benefit of golden berries is mainly because of the presence of antioxidants like Vitamin C, Vitamin A and other antioxidants compounds like polyphenols in them. The antioxidants present in the golden berries fight with the free radicals of our body, stabilize them and thus prevents them from causing oxidative damage to our brain cells, and thus helps in keeping our nervous system healthy. In addition to this, other nutrients present in the golden berries also plays a significant role in improving our brain health.[30]
• Good For Digestive System – Eating golden berries on a regular and moderate basis has been found to be very beneficial for stomach and helps in keeping our digestive system healthy. This benefit of golden berries is mainly due to the presence of dietary fibers in them. The dietary fibers present in the golden berries act as a natural laxative, improves bowel movement and ensures smooth elimination of waste from our system.[31]

References

1. https://ndb.nal.usda.gov/ndb/foods/show/45268791?
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660349/
3. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/physalis
4. https://en.wikipedia.org/wiki/Physalis_peruviana

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