Fortnightly features' series: Super-Fruits

Super-fruits

 

The rise of fruitaceuticals

 

Originally it was the humble apple, then bananas, blueberries, and in recent years, a whole host of other yummy foods such as apricots, grapefruit, avocado, aloe vera, etc. that claims exceptional health benefits.

 

Increasingly, researchers are finding that there is a new generation of health-boosting fruits that may help to prevent illnesses on top of providing the necessary vitamins and minerals.

 

Pomegranate- benefits for Cancer, Alzheimer’s and vascular health

 

A seasonal fruit that is only available during fall in the middle eastern countries, this fruit- du jour is enjoying its time in the moment with research showing that it has higher anti-oxidant activity than red wine and green tea, which reflects in its ability to prevent skin cancer and eradicate breast and prostate cancer cells.

 

This seedy pink fruit has demonstrated an ability to prevent absorption of bad cholesterol (LDL-c) into the immune system cells (that contributes to the narrowing of arteries) of diabetics who drank 60ml of pomegranate juice a day for 3 months.

 

In animal studies of neurological disease, Alzheimer’s, researchers found that mice who consumed pomegranate juice has 50% less brain damage than those that took only sugar water. These juice-drinking mice also performed better in mazes and test as they aged, suggesting that Pomegranate juice may be helpful in Alzheimer’s disease.

 

Kiwi Fruit- prevent free radical damage and reduce risks of cardiovascular diseases

 

This anti-oxidant and fiber rich fruit have been determined as the most nutrition-dense amongst 26 other popular fruits by researchers. It contains substantial amounts of vitamin E and more vision-saving lutein than most other fruits or vegetables.

 

In a study, healthy people who ate 2-3 kiwis a day for 28 days had reduced platelet aggregation (factors leading to heart attacks and strokes) as well as a 15% reduction in Triglycerides (fat in blood that increases risks of cardiovascular diseases)

 

Barley- reduces bad cholesterol and blood sugar levels

 

Commonly prepared in Asian foods and beverages, barley is hyper rich in fiber which, unlike other whole grains, do not lose its fiber content as it is full of beta-glucan fiber which is soluble.

 

This unique fiber’s benefit is able to reduce bad cholesterol by as much as 17.4% according to a USDA research. It also helps to decrease blood sugar levels and insulin levels, making it ideal for people with type 2 diabetes.

 

Cranberries- anti-microbial properties and stroke prevention

 

This superfruit that is a native of America is already known to be able to help prevent urinary tract infections, protect against cancer and even prevent gum diseases.

 

However, this top-10 antioxidant rich fruit is also beneficial in eradicating E.coli (a common fecal bacteria that causes food poisoning and other illnesses) Consuming cranberries in juice or dried fruit forms are able to alter anti-biotic resistant strains of E-coli, reducing its ability to trigger infection, as a Harvard research has shown.

 

Also, in animal studies, pigs that are genetically predisposed to atherosclerotic diseases (strokes, heart attacks) who were fed dried cranberries or juice every day had healthier and more flexible blood vessels.

 

 

 

References

 

1.       The Pomegranate: Nature’s Power Fruit? Robert Longtin, Journal of the National Cancer Institute, Vol. 95, No. 5, 346-348, March 5, 2003

 

2.       Pomegranate juice decreases amyloid load and improves behavior in a mouse model of Alzheimer's disease. Hartman RE et al, Neurobiol Dis. 2006 Dec;24(3):506-15. Epub 2006 Sep 28.

 

 

3.       Cholesterol-lowering effect of concentrated pomegranate juice consumption in type II diabetic patients with hyperlipidemia. Esmaillzadeh A et al, Int J Vitam Nutr Res. 2006 May;76(3):147-51.

 

4.       Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy human volunteers. Duttaroy AK, Platelets.2004 Aug;15(5):287-92

 

 

5.       Beneficial Health Effects of Consumption of Barley and Barley Components by Humans, US Department of Agriculture. http://www.ars.usda.gov/research/publications/Publications.htm?seq_no_115=170737

 

6.       Cranberry juice and adhesion of antibiotic-resistant uropathogens. Howell AB, Foxman B, JAMA. 2002 Jun 19;287(23):3082-3.

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