NATURE'S PERFECT

Health benefits of Almonds

§  Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensure protection against diseases and cancers.

§  These nuts are rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

§  The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

§  Almonds are free in gluten and therefore, are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.

§  These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.

§  They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

§  The sweet almond oil is obtained from the nuts is an excellent emollient; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.

Just a hand full of these nuts a day provides enough recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in as base or carrier oil in medicine, aromatherapy and in pharmaceuticals.

Health benefits of Walnuts

§  The nuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

§  They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet helps to lower total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in mono-unsaturated fatty acids, and omega-3 fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

§  Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) ofomega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.

§  They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.

§  Scientists at University of Scranton, Pennsylvania had recently discovered that walnuts have highest levels of popyphenolic antioxidants than any other common edible nuts. 100 g of walnuts contain13541 µmol TE (Trolex equivalents) of oxidant radical absorbance capacity (ORAC). Eating as few as six to seven average size nuts a day could help scavenge disease causing free radicals from the body.

§  In addition, they are an excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.

§  These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

§  They also very are rich source of minerals like manganese, copper, potassium, calcium, iron,magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium is an important micronutrient, which functions as a co-factor for anti-oxidant enzymes such as glutathione peroxidases.

§  Walnut's oil has flavorful nutty aroma and has excellent astringent properties. Applied locally, it helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.

Health benefits of sunflower seeds

§  Delicious, nutty, and crunchy sunflower seeds are widely considered healthful foods. They are high in energy, 100 g seeds consists of 584 calories. Nonetheless, they are incredible sources of many health benefiting nutrients, minerals, antioxidants and vitamins.

§  Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acid linooleic acid, which comprise more 50% fatty acids in them. They are also good in mono-unsaturated oleic acid that helps lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in mono-unsaturated fats help to prevent coronary artery disease and stroke by favoring healthy lipid profile.

§  Like other nuts, they are also very good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).

§  In addition, the sunflower seeds contain many health benefiting poly-phenol compounds such as chlorgenic acid, quinic acid, and caffeic acids. These are natural anti-oxidants which help remove harmful oxidant molecules from the body. Further, chlorgenic acid help reduce blood sugar levels by reducing breakdown of glycogen in the liver.

§  They are indeed very rich source of vitamin E; contain about 35.17 g per100 g (about 234% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.

§  Sunflower kernels amongst are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.

§  Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 mcg of folic acid, which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.

§  Niacin and pyridoxine are other B-complex vitamins found abundantly in sunflower seeds. About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin help reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

§  The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sunflower kernels a day provides much of the recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

Health benefits of Cashew nuts

§  Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.

§  They are rich in “heart-friendly” monounsaturated fatty acids like oleic and palmitoleic acids that help to lower or bad LDL cholesterol and increase good HDL cholesterol. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

§  Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases. Selenium is an important micronutrient, which functions as co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidant in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

§  Cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish and essential for metabolism of protein, fat, and carbohydrates at cellular levels.

§  In addition, the nuts are also containing small amount of Zea-xanthin, an important flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age related macular degeneration (ARMD) in the elderly.

Health benefits of pumpkin seeds

§  Crunchy pumpkin seeds are high in calories, about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.

§  Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increase good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

§  The seeds contain good quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are excellent source of amino acids tryptophan and glutamate. Tryptophan is converted in to serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).

• Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neuroses conditions.

§  Pepitas are very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-γ per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen free radicals.

§  Pumpkin kernels are also excellent source of B-complex group of vitamins such as thiamin, riboflavin,niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism in the body. In addition, niacin help reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn help reduce anxiety and neurosis.

§  Furthermore, its seeds contain very good levels of essential minerals like copper, manganese,potassium, calcium, iron, magnesium, zinc and selenium. Just as pine nuts, pumpkin seeds are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme,superoxide dismutase. It is therefore, consumption of pumpkin kernels helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

Health benefits of Cranberries

§  Delicious, tart cranberries have significantly high amounts of phenolic flavonoid phytochemicals calledpro-anthocyanidins (PAC’s). Scientific studies have shown that consumption of berries have potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.

§  Antioxidant compounds in cranberries such as oligomeric proanthocyanidins (OPC’s), anthocyanidin flavonoids, cyanidin, peonidin and quercetin may prevent cardiovascular disease by counteracting against cholesterol plaque formation in the heart and blood vessels. Further, these compounds help body lower LDL cholesterol levels and increase HDL-good cholesterol levels in the blood.

§  Research studies shows that cranberry juice consumption offers protection against gram-negative bacterial infections such as E.coli in the urinary system by inhibiting bacterial attachment to the bladder and urethra.

§  Consumption of cranberries makes urine acidic. This, along with the bacterial anti-adhesion property of cranberry juice helps prevent formation of alkaline (calcium ammonium phosphate) stones in the urinary tract by working against proteus bacterial infections.

§  Further, the berries prevent plaque formation on the tooth surface by interfering with the ability of another gram-negative bacteria, Streptococcus mutans, to sticking on the surface. It thus helps prevent development of cavities in a way similar to the action in preventing urinary tract infections.

§  The berries are also good source of many vitamins like vitamin C, vitamin A, ß-carotene, lutein-zeaxanthin and folate and minerals like potassium, and manganese.

§  Oxygen Radical Absorbance Capacity or ORAC (measurement of antioxidant strength of food items) demonstrates cranberry with an ORAC score of 9,584 units per 100 g, one of the highest in edible fruits.

Health benefits of Pistachios

§  Pistachios are rich source of energy; 100 g of nuts contain 557 calories. Nonetheless, the nuts contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

§  The nuts are rich in mono-unsaturated fatty acids like oleic acid and an excellent source of antioxidants. Regular intake of pistachios in the diet help to lower total as well as bad LDL cholesterol and increase good HDL cholesterol levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fiber, mono-unsaturated fatty acids, and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

§  They are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies have been suggestive of that these compounds help body remove toxic oxygen free radicals and thus, protect body from diseases, cancers, as well as infections. 

§  Pistachios are an excellent source of vitamin-E, especially rich in gamma-tocopherol; contain about 23g per100 g. vitamin E is a powerful lipid soluble antioxidant, essential for maintaining the integrity of cell membrane of mucus membranes and skin; offers protection from harmful oxygen free radicals.

§  The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

§  These nuts are storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. 100 g nuts provide 144% of daily-recommended levels of copper. Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) synthesis.

§  Pistachio nut oil has flavorful nutty aroma and has an excellent emollient properties. It helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical, and cosmetic industry.

Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

Health benefits of apricots

§  Fresh fruits are low in calories, composing just 50 calories per 100 g. However, they are rich source of dietary fiber, antioxidants, vitamins, and minerals. The fruits are enriched with numerous health promoting phyto-chemicals; that helps prevent heart disease, reduce LDL, ("bad cholesterol") levels and offers protection against cancers.

§  Apricots are excellent sources of vitamin-A and carotenes. 100 g fresh fruits have 1926 IU or 64% of daily-required levels of vitamin A. Both of these compounds are known to have antioxidant properties and are essential for vision. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes helps protect body from lung and oral cavity cancers.

§  Fresh fruits contain vitamin-C, another natural anti-oxidant. Vitamin-C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

§  They are also good source of minerals such as potassium, iron, zinc, calcium and manganese. Potassium is a heart-healthy mineral; an important component of cell and body fluids that help regulate heart rate and blood pressure.

§  The total anti-oxidant or ORAC value of raw apricots is 1115 umol TE/100 g. Much of this in these fruits comes from some important health promoting flavonoid poly phenolic anti-oxidants such aslutein, zeaxanthin and beta cryptoxanthins. Altogether these compounds act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease process.

§  Zeaxanthin, a carotenoid selectively absorbed into the retinal "macula lutea" in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions. Thus, consumption of fruits like apricots rich in zeaxanthin helps eyes protect from age-related macular disease (AMRD), especially in the elderly people.