Pineapple nutrition facts

One of the most prized and popular fruits, pineapple or "ananas" have an interesting history:

The pineapple tree is actually native to Paraguay in South America and spread by the local Indians up through South and Central America to the West Indies. Later, it was brought to Spain when Columbus discovered Americas’ in 1493, from where; it has spread around the world on sailing ships (like tomatoes) that carried it for protection against scurvy!

 

Scientifically, it is known as "Ananas comosus" and belongs to the family of Bromeliaceae, of the genus; Ananas.

Pineapple is a tropical, perennial, drought-tolerant plant that grows up to 5-8 ft in height and spreads around about 3 to 4 ft. It is essentially a short, stout stem with a rosette of waxy with long, needle tipped leaves.

The plant bear long oval to cylindrical fruits during each season lasts from March until June.

The fruit is described as compound (multiple) fruit that develops from many small fruits fused together around central core. It is both juicy and fleshy with the stem serving as the fibrous core. The rough, tough, scaly rind may be dark green, yellow, orange-yellow or reddish when the fruit is ripe. Juicy flesh ranges from creamy white to yellow in color and has mix of sweet and tart taste with rich flavor. Each fruit measures in size up to 12 in. long and weigh 1 to 8 pounds or more.

Health benefits of Pineapple fruit

• Fresh pineapple is storehouse of many health promoting compounds, minerals and vitamins that are essential for optimum health.
• The fruit is low in calories (provides only 50 cal per 100 g), contains no saturated fats or cholesterol; but rich source of soluble and insoluble dietary fiber like pectin.
• Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
• Fresh ananas is an excellent source of antioxidant vitamin; vitamin C. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
• It also contains good amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucus membranes, skin and essential for vision. Studies have suggested that consumption of natural fruits rich in flavonoids helps body to protect from lung and oral cavity cancers.
• In addition, this fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

Selection and storage

Pineapple or ananas season lasts from March till June when fresh fruits available in the markets at their best. In the store, choose that are heavy for their size. While larger fruits will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large size pineapple. 

Choose fruit that should be free of soft spots, mold, bruises and darkened "eyes," all of which may indicate that the fruit is past its prime. Some people judge freshness, ripeness and quality by tapping a finger against the side of the fruit. A good, ripe pineapple has a dull, solid sound while immaturity and poor quality are indicated by a hollow thud. It stops ripening as soon as it is picked; therefore, choose a fruit with fragrant sweet smell at the stem end and avoid those that smell musty, sour or fermented.

Ripe ones perish quickly if left at room temperature. Since they are chill sensitive and cannot be stored in the refrigerator for long periods, better use as early as possible. However, if not readily eaten you may place the ripe fruit in the refrigerator for 1-2 days, for later use.

Preparation and serving method

Pineapple can be cut and peeled in many ways. Usually, the crown and the base of the fruit are chopped off with a knife. Then, to peel the fruit, place its base side down and carefully slice off the skin, carving out any remaining "eyes" with the tip of your knife. Once the rind is removed, cut the fruit into your desirable sizes.

One may also use pineapple "corers" to make the job easier. While they provide a quick and convenient method for peeling and coring pineapples, sometimes, they result in a waste of good amount of fruit since they often cannot be adjusted for different sized fruits. Similarly, some markets offer devices that will peel and core the ananas, but once again, this process may waste some fruit.

Here are some serving tips:

• Fresh ananas sections are a great addition to fruit salads and in toppings.
• Fresh pineapple juice can be a refreshing intra-day drink.
• It also used in the preparation of desserts, jams, and jellies.
• The fruit is used in a variety of delicious pineapple recipes, mainly as a flavoring ingredient.

Safety profile

Pineapple fruit contains a proteolytic enzyme bromelain that may cause excessive uterine bleeding if consumed in large quantities during pregnancy.

Tomato nutrition facts

Tomato, a nutritious fruit commonly used as vegetable, is another wonderful gift of Mayans. The vegetable has grabbed the attention of millions health seekers for its incredible phyto-chemical properties. Interestingly, it has much more health benefiting qualities than that in an apple!

Botanically, the vegetable belongs to Solanaceae or nightshade family, which also includes chili peppers, potato, eggplant...etc and named scientifically as Lycopersicon esculentum. This exotic vegetable of all seasons is native to central America and was cultivated by the Aztecs centuries before the Spanish explorers introduced it to all over the world.

Many hundreds of cultivar varieties with different type and size, either organic, hybrid or genetically modified are being in use. Most cultivates produce red fruit; but a number of cultivates with yellow, orange, pink, purple, green, or white colors are also available.

Heirloom tomatoes are becoming increasingly popular, particularly among organic producers. Heirloom varieties tend to produce more natural and flavorful fruits. Tomatoes are now grown worldwide as front line vegetable like onions, chili, potato..etc.

Cherry tomatoes (Solanum lycopersicum var. cerasiforme) are small, round, cherry sized fruits of the same Solanaceae family. The fruits are popular in Mediterranean regions.

Health benefits of Tomato

• Tomatoes are one of the low calorie vegetables containing just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins. Because of their all-round qualities, dieticians and nutritionists often recommend them to be included in cholesterol controlling and weight reduction programs.
• The antioxidants present in tomatoes are scientifically found to be protective against cancers including colon, prostate, breast, endometrial, lung, and pancreatic tumors.
• Lycopene, a flavonoid antioxidant, is the unique phytochemical present in the tomatoes. Red varieties are especially concentrated in this antioxidant. Together with carotenoids, it has the ability to protect cells and other structures in the body from harmful oxygen free radicals. Studies have shown that lycopene prevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer.
• Zeaxanthin is another flavonoid compuond present abundantly in this vegetable. Zeaxanthin helps protect eyes from "age related macular disease" (ARMD) in the elderly persons by filtering harmful ultra-violet rays.
• The vegetable contains very good levels of vitamin A, and flvonoid anti-oxidants such as α and ß-carotenes, xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and are take part in vision, maintain healthy mucus membranes and skin, and bone health. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.
• In addition, they are also good source of antioxidant vitamin-C (provide 21% of recommended daily levels per 100 g); consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
• Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium.
• They contain moderate amounts of many vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements.

Selection and storage

Fresh ripe fruits feature attractively bright red color and have rich fruity flavor. In the markets, buy fresh, firm, uniform sized fruits. Avoid those with wrinkle surface, discolored spots, cuts and too soft and mushy.

Firm, yellow fruits can be placed in cool, dark place at room temperature for 2-3 days. However, ripe tomatoes are one of the easily perishable vegetables and should be stored in the refrigerator. Use them while they are fresh to obtain full benefits of vitamins and antioxidants.

Preparation and serving methods

Pests are common in tomatoes. Hybrid varieties are usually subjected to insecticide spray. Therefore, wash them thoroughly in the cold running water in order to remove dust, soil and any residual insecticide/fungicides.

Tomatoes are generally cut in to small cubes after discarding stem and top calyx end.

Here are some serving tips:

• They are used extensively in cooking especially in Mediterranean, Greek, Italian, Southeast Asian, and East European cuisine.
• Raw ones have extra acidic taste, but when mixed with other ingredients while cooking gives wonderful flavor and rich taste.
• Regular as well as cherry tomatoes are one of the popular items in salad preparations.
• Fresh tomato juices as well as its soup are increasingly becoming popular health-drinks all across the world. Organic varieties contain 3 times as much lycopene as non-organic.
• Unripe green tomatoes are used much similar way like other raw vegetables to prepare curry, stews and to make "chutney" in some Indian subcontinent region.

Safety profile

Allergic reactions to tomatoes may sometimes occur with symptoms like skin and itching eyes, runny nose, gastrointestinal disturbances like pain abdomen, vomiting and diarrhea.

 

Potato nutrition facts

Potato, nutritionally rich tuberous root vegetable, is a good source of starch and fiber. It is one of the most widely grown perennial crops and is one of the low cost staple food items of the poor population all over the world. Botanically, it belongs to the various perennial subspecies of Solanum tuberosum of the Solanaceae family.

The plant grows about 12 to 18 inches in length and bears many tubers underground. The tubers usually have round to oval or oblong shape and vary widely in size. Internally, the flesh features bright cream-white, rose red or russet color depending on the variety with moist texture and have special buttery "potato" flavor.

Health benefits of Potato

• Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. Contains very low
• Both soluble and insoluble fiber in them increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and there by lower plasma LDL cholesterol. Additionally, the rich fiber content also helps protect from colon cancer.
• The fiber content helps slow absorption of starch in the gut and thereby keeping blood sugar levels within normal range.  For the same reason, potato is still favored source of carbohydrates in diabetics.
• The tubers are one of the richest sources of B-complex group of vitamins such as Vitamin B6, Niacin, Pantothenic acid and folates.
• Fresh potato skin as well as flesh are good source of antioxidant vitamin; vitamin-C. Regular consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
• They also contain adequate amounts of many essential minerals like Iron, manganese, copper and potassium.
• Red and russet potatoes contain good amount vitamin A, and flavonoids like carotenes and zeaxanthins.
• Recent studies at Agricultural research service (by plant genetics scientist Roy Navarre) suggests that flavonoid antioxidant, quercetin present in potatoes has anti-cancer and cardio-protective properties.

Selection and storage

Fresh potatoes are readily available in the stores. Look for tubers that feature firm in texture and have smooth waxy instead of dry surface. They normally have numerous "eyes" on their surface. Avoid those that feature soft in hand, have slumpy appearance, with cuts and bruises.

Oftentimes, you may come across greenish discoloration with sprouts over their surface. Do not buy them since they indicate that the stock is old and formation of toxic alkaloid solanine.

At home, they should be stored in cool, dry and dark place. Exposure to sunlight and excess moisture will cause potatoes to sprout and to form toxic alkaloid solanine.

Culinary uses

Being a root vegetable they often subjected to infestation and therefore wash them thoroughly before cooking.

Potato dishes are prepared in many ways:

• Skin-on or peeled, whole or cut up, with seasonings or without.
• Mashed potatoes- first boiled and peeled, and then mashed with milk or yogurt and butter.
• Whole baked, boiled or steamed.
• French-fried potatoes or chips.
• Cut into cubes and roasted; scalloped, diced, or sliced and fried.
• Grated and formed into dumpling potato pancakes.

Safety profile

Potatoes may contain toxic alkaloids, solanine and chaconine. These alkaloids present in the greatest concentrations just underneath the skin and increase proportionately with age and exposure to sun light. Cooking at high temperatures (over 170 °C) partly destroys these toxic substances.

When consumed in sufficient amounts, these compounds may cause headache, weakness, muscle cramps and, in severe cases loss of consciousness and coma; however, poisoning from potatoes occurs very rarely. Exposure to light also causes green discoloration; thus giving a visual clue as areas of the tuber that may have more toxins; however, this does not provide a definitive clue, as greening and solanine accumulation can occur independently to each other. Some varieties contain greater solanine concentrations than others.

Cauliflower nutrition facts

Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetable. The flower heads contains numerous health benefiting phtyo nutrients such as indole-3-carbinol, sulforaphane etc that help prevent prostate, ovarian and cervical cancers.

Botanically, it is a member of the cruciferous or brassicaceae family; has got similar nutritional and phyto-chemistry profile with broccoli and cabbage. Several cultivars exists other than common snow-white variety including green, orange, purple, and romanesco heads.

Like broccoli, cauliflower is made up of tightly clustered florets that are begin to form but stopped at bud stage. This cool season vegetable prefers fertile rich adequate moisture in the soil to flourish.

To keep the flower heads creamy white, they should be protected from sunlight. This is done by tying the close-by leaves together over the heads when the heads are the size of a quarter. Over-maturity makes the heads get loose and grainy surfaced, and lose much of their tenderness.

Health benefits of Cauliflower

• Very low in calories. 100 g of fresh cauliflower has only 26 calories. However, it is very low in fat and contains no cholesterol.
• Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value.
• Cauliflower contains several anti cancer phyto-chemicals like sulforaphane and plant sterols such as indole-3-carbinol which appears to function as an anti-estrogen agent. Together these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
• Also, Di-indolyl-methane (DIM), a lipid soluble compound present abundantly in brassica group of vegetables has found effective as immune modulator, anti-bacterial and anti-viral compound by potentiating Interferon-Gamma receptors and its production. DIM has currently been found application in the treatment of recurring respiratory papillomatosis caused by the Human Papilloma Virus (HPV) and is in Phase III clinical trials for cervical dysplasia.
• Fresh cauliflower is excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. Vitamin-C is a proven antioxidant helps fight against harmful free radicals, boosts immunity and prevent from infections and cancers.
• It contains good amounts of many essential B-complex group of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrates metabolism.
• It is also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

Selection and storage

Cauliflowers are available all around the year in the markets; however they are at their best during winter months. In general, harvesting done when the head reaches the desired size but before the buds begin to separate.

In the stores, choose fresh heads featuring snow/creamy white, compact, even heads that feel heavy in hand. Grainy surface and separate heads indicate over maturity while green coloration may be due to over exposure to sunlight. Avoid heads with bruised surface as they indicate poor handling of the flower and those with dark color patches as they indicate mold disease known as downy mildew.

Once at home, store in the refrigerator set with higher relative humidity. They stay fresh for about a week. 

Preparation and serving methods

Its creamy white flower heads are favored in variety of delicacies world-wide. To wash, place heads upside down rinsed in a large bowl of cold water or salt water brine for about 15-20 minutes to ensure removal of any insects, soil or fungicide/insecticide sprays. Gently pat dry using soft cloth. Remove tough stem and leaves.

Usually florets cut into equal sections to help cook evenly. Cook covered in a little boiled salted water until tender for few minutes. Overcooking may result in loss of nutrients especially vitamin C.

Here are some serving tips:

• Cauliflower mixes well with vegetables, lentils and meat.
• Aloo-gobi (Potato-cauliflower) is a very popular dish in south Asian countries especially in India, Pakistan and Nepal.
• The florets are added in pasta bake, casseroles and to make curry/soup.
• It is also widely used in pickling.

Safety profile

Like other members of the brassica/cruciferous family, prolong/excessive use of cauliflower may cause swelling of thyroid gland and thyroid hormone deficicency. This is due to the presence of certain plant compounds known as goitrogens in these group of vegetables. It is therefore advised to avoid, especially in individuals with thyroid dysfunction. However, these vegetables may be used liberally in healthy person.