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Fruits of Bushway- Featuring internet sourced information on fruits that also grow at Bushway Allotment in Dagenham.
Most people in the West today do not eat enough fruit and vegetables for good health. Those who eat a natural diet, particularly if they have additional supplies from their home orchard, get more than enough, and may need to limit their fruit consumption. But today, such circumstances apply to only the tiniest minority.
The sweet calories of fruit compete with the sweet calories of all manner of 'junk food'. The difference is that fruit has the soluble fiber, the minerals, the vitamins, the antioxidant chemicals, where 'junk food' has few of these - yet demands vitamins and minerals stored from other foods to allow the body to enzymatically process them.
Fruit growers tread a fine line between oversupply of fruit, low prices and resultant penury, and short supply, high prices, and consumer resistance. In the same way, supermarkets value fruit sales as one of the most important 'profit centers', and must also tread the line between 'profit maximization' and consumer resistance. The commercial availability of a wide variety of fruit at a price affordable to all depends on these tensions not becoming excessive in any one party's favor.
Apple Malus pumila (M. domestica)
Eating 100 grams of fresh red delicious apple with the skin on provides the total anti-oxidant activity equal to 1,500 milligrams of vitamin C. The phenolic component of the protective phytochemicals varies from season to season, and it would be reasonable to suppose it varies between different varieties.
Blackberry Rubus species and complex hybrids. At 21 mg of vitamin C per 100 grams, fresh blackberries are a very good source of vitamin C. So about a quarter of a supermarket 250 gram punnet delivers an adult about a fifth (20%) of their daily minimal needs; at the same time it delivers nearly 10% of an adults daily folate (B complex, folic acid) needs. Laboratory tests also suggest some berries may reduce the buildup of LDL (low-density lipoprotein) cholesterol, a contributor to heart disease, stroke and atherosclerosis. And blackberries were tested as having the highest LDL inhibitory effect.
Blueberry Vacciniumangustifolium, V. corymbosum, V. asheii At about 14 mg vitamin C per 100 grams, fresh blueberries can at best be described as a fairly good source for this essential vitamin. Blueberries were ranked third overall in tests to identify the most antioxidant rich fruits and vegetables. Interestingly, further studies have shown that blueberries, while having the third highest anti-oxidant concentration, are FIRST in actual chemical effectiveness in preventing oxidation in cells. Most of this anti-oxidant activity is in the juicy portion.
Cherry Prunus avium
At 10 mg per 100 grams of flesh, both fresh sweet cherries and fresh sour cherries rank as a good source of vitamin When it comes to vitamin A, sour cherries are a standout - they have almost ten times (1,000 International Units per 100 grams) more vitamin A than sweet cherries (110 I.U. per 100 grams).The first ancestral Prunus species probably arose in Central Asia Cherries have from about 60mg to 90mg per 100 grams fresh weight of of 'polyphenols' -substances in plants hypothesised to confer reduced cancer risk benefits.
Fig Ficus carica
The fig is native to Southern Arabia. Extracts from the fruits of F. sycomorus and another wild fig with even poorer fruit, F. benjamina, have shown both "significant antibacterial activity" as well as "possible antitumor activity". The common fig has relatively high levels (.5% of dry weight) of a phytochemical class called 'coumarins'. These compounds have been used in the treatment of prostate cancer, and one form of this phytochemical is being investigated for its activity against skin cancer. The other possibly anti-tumour compound is benzaldehyde, which has shown significant activity against cancers in at least one test tube study. These results may indicate a possible preventative effect at the level found naturally in the fruit. While it doesn't rate as a source of vitamin C, figs have one of the highest amount of calcium of any common fruit (35 mg per 100 grams), and dried figs have genuinely useful amounts - 146 mg/100grams. (the RDA for calcium for an adult is 800 grams).
Grape Vitis vinifera, V. species The grape is native to mountainous Central Asia, the natural home of so many important fruits. Interestingly, recent tests on the anti-oxidant effectiveness of various commercial fruit put fresh red grapes at number six in anti-oxidant effectiveness against damaging oxidative processes in cells. By the time you have snacked on 100 grams (around a dozen grapes, depending on size), and adult will have satisfied about 18% of their recommended daily requirement of vitamin C.
Raspberry Rubus idaeus
Raspberries were tested as having the second highest LDL inhibitory effect. Interestingly, the anthocyanin content (believed to be a protective antioxidant) of raspberries increases in storage, thus increasing their antioxidant value over time.
Strawberry Fragaria ananassa
Half a dozen strawberries will provide almost a third of an adults minimum daily requirement. Strawberries have very good quantities of vitamin C; five strawberries provide better than half the daily requirement for an adult. As with tomato consumption, regular strawberry consumption has been significantly associated in one study, at least, with reduced risk of prostate cancer. Strawberries do not contain lycopene (the active carotenoid in tomatoes), so an as yet unidentified natural plant chemical unique to strawberries is responsible for the protective effect.
Watermelon Citrullus lanatus
Watermelon is a very good source of vitamin C, with a typical serving supplying an adult with just on half their daily vitamin C requirement.
Acknowledgement:
www.naturalhub.com
INFORMATION DISCLOSURE
The information presented herein by ECGHLI is intended for awareness purposes only. The statements are not intended to diagnose, cure, treat or prevent disease. Individual results may vary, and it is always advisable to consult with your own doctor about your own nutritional health. Information provided herein is purely a gesture of good will; have been electronically sourced and acknowledged accordingly; and can be equally verified by the reader as to its validity and authenticity.
ECGHI management therefore undertake no liability for information provided herein.
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