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Plums
HAS A LAXATIVE ACTION THAT HELPS PROTECT EYE HEALTH
HELPS BALANCE BLOOD SUGAR LEVELS SUPPORTS HEALTHY LIVER FUNCTION
Plums, or gages, are members of the rose family and there are more than 2,000 varieties, including the greengage, Mirabelle, and damson. Plums have good antioxidant and detoxifying properties, are a metabolic stimulant and contain chromium, potassium, selenium, and other minerals, as well as vitamin C and beta-carotene. Dried plums, or prunes, are a traditional treatment for constipation.
What Is It Good For?
PROTECTS EYESIGHT Its antioxidants can help
prevent age-related macular degeneration
(a major cause of loss of vision).
CONSTIPATION Rich in stool-bulking fibers,
especially pectin, fructose, and sulfur, which
help food to move effectively through the
colon. Together with substances, such as
sorbitol and isatin, these fibers are responsible
for the fruit’s well-known laxative effect.
METABOLIC STIMULANT Contains useful
amounts of calcium, potassium, magnesium,
and the antioxidant beta-carotene. These
nutrients help regulate heart rate, blood
pressure, blood sugar levels, and water
balance. Damsons, in particular, are noted
for their ability to stimulate appetite and
digestion if eaten before a meal.
DETOX Can initiate detoxification and help
improve liver function. As well as improving
internal health, its detoxifying properties can
help promote healthy skin.
How Do I Get The Best From It?
DRIED FRUIT Prunes are a good way to reap
the benefits of plums all year round. They
contain both soluble and insoluble fiber,
which help promote bowel regularity and
balance blood sugar levels.
KEEP THE SKIN ON The skin is where most
of its beneficial antioxidants concentrate.
How Do I Use It?
BAKE THEM Slice some plums in half, remove
the pits, and bake in an oven preheated to
350°F (180°C) until they are wrinkled. Eat
them plain, or drizzle with a little yogurt
sweetened with honey before serving.
SWEETEN A RICE SALAD Add chopped plums
and pistachio nuts to a cold brown-rice salad.
Dress with extra virgin olive oil and fruit
vinegar, such as blackberry or raspberry.
PURPLE PLUMS
Dark-skinned varieties with
red flesh is richer in
beneficial antioxidants
called anthocyanins than
other varieties
PRUNES
Dried plums can help
ease constipation.
VICTORIA PLUMS
The antioxidants
in these and other
plums aid skin health.
GREENGAGES
Like all plums, greengages
are rich in potassium,
beta-carotene, and fiber
Apples
HELPS BALANCE BLOOD SUGAR LEVELS
HELPS LOWER CHOLESTEROL
HELPS STRENGTHEN BONES
TACKLES DIARRHEA AND CONSTIPATION
Available in many varieties, juicy, crunchy apples have been celebrated since antiquity for their health benefits. They are high in pectin, a fiber, and slow-release sugars that help to improve heart health and regulate the body’s blood sugar levels. They also contain many important vitamins and minerals, and substances that promote, among other things, strong, healthy bones.
What Is It Good For?
BLOOD SUGAR REGULATION Fructose and
antioxidant polyphenols in apples improve
the metabolic balance and slow the rate at
which sugar is absorbed into the bloodstream.
CONSTIPATION AND DIARRHEA Pectin has an
amphoteric action. Paradoxically, it can
provide relief from both constipation and
diarrhea, depending on the body’s needs.
PROTECTING BONES The flavonoid phlorizin,
found in apple skin, may help prevent bone
loss associated with menopause, because it
fights the inflammation and free-radical
production that leads to bone loss.
REDUCES CHOLESTEROL Pectin and other
constituents, such as antioxidant polyphenols,
reduce levels of “unhealthy” (LDL) cholesterol,
and slow down its oxidation—a risk factor for
atherosclerosis (hardening of the arteries).
Polyphenols also prevent free radicals from
damaging heart muscles and blood vessels.
How Do I Get The Best From It?
THE WHOLE FRUIT Every part is edible.
Supermarkets coat apples with wax to give a
shine and keep them fresh over long periods,
so always wash these apples before eating.
GO ORGANIC AND LOCAL Buy organic, and
from sources as local as possible, for the
the freshest fruit without chemical contamination.
KEEP THE SKIN ON Peeling can remove more
then half an apple’s fiber, vitamin C, and iron.
How Do I Use It?
A SIMPLE FOOD FOR RECUPERATION Grate
1 apple and allow to brown slightly to release
the juices, making it easier to digest. Take
1–2 large spoonfuls every hour or as needed.
BAKED APPLES Core large apples, stuff with
nuts, dried fruit, and spices, such as cinnamon,
and bake at 350°F (180°C) until soft.
YELLOW APPLES
The pectin in yellow and all
other apples help lower the
body’s absorption of excess
dietary fats
GREEN APPLES
Like other apples,
green apples contain
malic acid, a useful
digestive aid.
RED APPLES
Antioxidants, which can protect
against neurological damage
associated with conditions, such as
Alzheimer’s disease is higher in red
apples than in some other varieties.
Kiwi Fruit
PROTECTS AGAINST COLDS AND FLU HAS A MILD LAXATIVE ACTION
PROMOTES COLLAGEN SYNTHESIS REDUCES TRIGLYCERIDES IN THE BLOOD
Native to China, and sometimes called Chinese gooseberry, this unusual-looking fruit is now grown all over the world in sunny climates. There are some nutritional differences between the two varieties, green and gold, but both are good for digestion and heart health. Their high vitamin C content also promotes skin health and boosts the immune system, fighting off any inflammation.
What Is It Good For?
GREAT SKIN Vitamin C contributes to the
formation of collagen and hastens the
repair from sun and wind damage.
HEALTHY DIGESTION Its mild laxative effect is
linked to its fiber content. Two kiwis provide
20 percent of the daily recommended amount
of fiber and can aid digestion and maintain
colon health. Also contains actinidin, an
enzyme that aids the digestion of protein.
HEART DISEASE Studies show that the high
levels of flavonoids and vitamins C and E in
kiwis can reduce triglycerides (a type of fat) in
the blood and the buildup of plaque in the
arteries (atherosclerosis). The tiny black seeds
contain vitamin E and omega-3 fatty acids,
which act as natural blood thinners.
IMMUNITY Vitamin C boosts immunity, fights
off colds and flu, and combats inflammation.
How Do I Get The Best From It?
EAT RAW ON ITS OWN Eat with a spoon, as
you would have a hard-cooked egg. The actinidin
in green, but not gold, kiwis makes them
incompatible with some foods, such as dairy
products, which they cause to curdle.
GET COLORFUL Green kiwis to contain larger
amounts of fiber, while gold kiwis contain
higher levels of vitamin C and potassium.
How Do I Use It?
A SUMMARY SMOOTHIE Blend the flesh (seeds
removed) of 1
⁄4 watermelon, 2 peeled kiwi
fruit, and a peeled banana in a blender.
DETOX SOUP For a cold soup for 2, blend
until smooth the flesh of 1 Galia or honeydew
melon, halved, (reserve the shells to serve the
soup in), 1 kiwi fruit, and 1 ripe pear (seeded),
a handful of green grapes, grated fresh ginger
(optional), and 3
⁄4 cup aloe vera juice. Chill,
pour into the melon shells, and garnish with
chopped kiwi and fresh mint to serve.
GREEN KIWI
Contains significantly more
fiber than gold kiwi fruit.
GOLD KIWI
Gold kiwi contains
large amounts of
vitamin C, vital for
boosting immunity
Apricots
PROTECTS AGAINST FREE-RADICAL DAMAGE PROMOTES CLEAR SKIN
PROMOTES BOWEL REGULARITY HELPS PROTECT EYE HEALTH
Native to eastern Asia, apricots were cultivated by the Chinese for thousands of years before they reached the rest of the world. Low in calories yet high in fiber and many key vitamins, apricots can be eaten fresh or dried, and the leaves and kernels can all be used. Medicinally, they can help improve digestion, promote clear skin, and protect vision.
What Is It Good For?
EYE AND SKIN HEALTH Its high beta-carotene
content is beneficial for aging eyes. Studies
also show a regular high intake of nutrients
such as vitamins C and E, zinc, and copper—
all found in apricots—can reduce the risk of
macular degeneration by 25 percent. They are
also good for maintaining healthy skin.
DIGESTIVE HEALTH Its high fiber content aids
bowel regularity, which can help prevent
constipation and even bowel cancer.
ANTICANCER EFFECTS Its antioxidants can
protect against free-radical damage linked
to cancer and other diseases. The kernels
also contain vitamin B17 (laetrile), shown in
laboratory studies to kill cancer cells.
How Do I Get The Best From It?
EAT FRESH AND DRIED Both are rich in fiber,
vitamins A, C, and E, and other key nutrients.
Buy dried apricots without added sulfites.
APRICOT KERNEL The seed inside the stone
is edible. As well as its anti-cancer properties,
it helps remove toxins and strengthens the
body’s defenses against disease.
KERNEL OIL Use the oil, which is rich in
monounsaturated fats and vitamins A, C,
and E, for cooking and salad dressings.
How Do I Use It?
TO COUNTERBALANCE FATTY MEATS Pair with
rich duck or goose meat, or include the dried
fruits in stuffings or chopped into lamb stews.
LIGHTLY POACHED Poach fresh apricots in a
light syrup of 1 part honey and 3 parts water.
Add 6 crushed cardamom pods and ½ vanilla
bean, and simmer until just tender.
PICKLED APRICOTS Japanese umeboshi, or
pickled plums are actually apricots. Eaten
with rice, they stimulate digestion and prevent
nausea, including nausea from hangovers
Peaches And Nectarines
FIGHTS FREE-RADICAL DAMAGE TO SKIN HELPS EXPEL EXCESS WATER
HELPS PREVENT METABOLIC SYNDROME
Peaches originate from China, where they are considered uplifting, rejuvenating fruit. Like other stone fruits, peaches and nectarines (a close relative) contain a balance of phenolic compounds— anthocyanins, chlorogenic acids, quercetin derivatives, and catechins—that work synergistically to combat metabolic syndrome (a group of risk factors that can lead to diabetes and heart disease).
What Is It Good For?
WEIGHT MANAGEMENT They’re phenolic
compounds are known to have antiobesity,
anti-inflammatory, and anti-diabetic properties,
and regular consumption of both can help
prevent metabolic syndrome.
SKIN HEALTH Both are good sources of
vitamin C, an essential component in the
body’s production of collagen. They are also
a good source of the antioxidant lutein, which
helps fight free-radical damage and supports
healthy skin (and eyes).
DIURETIC Rich in potassium, phosphorus, and
magnesium, peaches, and nectarines are an
the antidote to a high-sodium diet and can help
remove excess water from the body. They are
also mildly laxative.
ANTICANCER Laboratory tests show that
breast-cancer cells—even the most aggressive
type—died after exposure to peach extract.
How Do I Get The Best From It?
EAT-IN SEASON Eat ripe stone fruits as soon
as possible after buying; they can quickly
become overripe and lose their nutritional
benefits, and tend to bruise easily.
PRESERVE FOR LATER Both peaches and
Nectarines make delicious jams and preserves.
How Do I Use It?
ANTIOXIDANT ICED TEA Slice 2 ripe peaches
into a pan, add 2 cups water and bring to a
boil. Remove from the heat, add 8 green tea
bags, and steep for 5 minutes. Gently squeeze
the teabags as you remove them. Add a
further 1 cup of water and a little honey to
sweeten, if you like. When cool, serve over
ice with a mint garnish.
BREAKFAST BAGEL Top a toasted bagel with
soft goat or kefir cheese and nectarine slices.
A little freshly ground black pepper on top
will bring out the sweetness of the fruit.
NECTARINES
They have red, yellow,
or white flesh and are
a source of vitamins A
and C and beta-carotene.
PEACHES
These contain
beta-carotene, lycopene,
and lutein, which protects
the heart and eyes.