See Piña.
Habitat: Native to South America; cultivated mostly in Tamil Nadu, coastal Andhra Pradesh, Assam, Kerala, Karnataka, West Bengal, Tripura and Orissa.
English: Pineapple.Ayurvedic: Anaanaasa, Bahunetra.Unani: Anannaas.Siddha/Tamil: Annanshippazham, Annasi.Action: Anti-inflammatory (fresh juice used as a gargle for sore throat). A proteolytic enzyme, bromelain, is derived from the stem—anti-inflammatory, smooth muscle relaxant, digester, inhibitor of blood platelet aggregation. (It is used for cellulitis, post-operative oedema, sinusitis and for promoting digestion of proteins.)
Key application: Bromelain, the proteolytic enzyme, is used in acute postoperative and post-traumatic conditions of swellings, especially of the nasal and paranasal sinuses. (German Commission E.) In Europe, a patented tape that contains bromelain is used for debriding escharotic skin. (Internally, bromelain's bioavailability has been questioned.)... ananas comosusNutritional Profile Energy value (calories per serving): Moderate Protein: Low Fat: High Saturated fat: High Cholesterol: None Carbohydrates: Moderate Fiber: High to very high Sodium: Low Major vitamin contribution: Vitamins A, folate, vitamin C Major mineral contribution: Potassium
About the Nutrients in This Food The avocado is an unusual fruit because about 16 percent of its total weight is fat, primarily monounsaturated fatty acids. Like many other fruits, avo- cados are high in fiber (the Florida avocado is very high in fiber), a good source of the B vitamin folate, vitamin C, and potassium. The edible part of half of one average size avocado (100 g/3.5 ounces) provides 6.7 g dietary fiber, 15 g fat (2.1 g saturated fat, 9.7 g monoun- saturated fat, 1.8 g polyunsaturated fat), 81 mcg folate (20 percent of the R DA), 20 mg vitamin C (26 percent of the R DA for a woman, 22 percent for a man), and 485 mg potassium (the equivalent of one eight-ounce cup of fresh orange juice). The edible part of one-half a Florida avocado (a.k.a. alligator pear) has eight grams dietary fiber, 13.5 g fat (2.65 g saturated fat), 81 mcg folate (41 percent of the R DA for a man, 45 percent of the R DA for a woman), 12 mg vitamin C (20 percent of the R DA), and 741 mg potassium, 50 percent more than one cup fresh orange juice.
Diets That May Exclude or Restrict This Food Controlled-potassium diet Low-fat diet
Buying This Food Look for: Fruit that feels heavy for its size. The avocados most commonly sold in the U.S. are the Hass—a purple-black bumpy fruit that accounts for 85 percent of the avocados shipped from California—and the smooth-skinned Florida avocado (“alligator pear”). The oval, midwinter Bacon; the pear-shaped, late-fall Fuerte; the Gwen, a slightly larger Hass; Pinkerton, pear-shaped with a smaller seed; the round summer Reed; and the yellow-green, pear-shaped Zutano. Avoid: Avocados with soft dark spots on the skin that indicate damage underneath.
Storing This Food Store hard, unripened avocados in a warm place; a bowl on top of the refrigerator will do. Avocados are shipped before they ripen, when the flesh is hard enough to resist bruising in transit, but they ripen off the tree and will soften nicely at home. Store soft, ripe avocados in the refrigerator to slow the natural enzyme action that turns their flesh brown as they mature even when the fruit has not been cut.
Preparing This Food When you peel or slice an avocado, you tear its cell walls, releasing polyphenoloxidase, an enzyme that converts phenols in the avocado to brownish compounds that darken the avocado’s naturally pale green flesh. You can slow this reaction (but not stop it completely) by brushing the exposed surface of the avocado with an acid (lemon juice or vinegar). To store a cut avocado, brush it with lemon juice or vinegar, wrap it tightly in plastic, and keep it in the refrigerator—where it will eventually turn brown. Or you can store the avocado as guacamole; mixing it with lemon juice, tomatoes, onions, and mayonnaise (all of which are acidic) is an efficient way to protect the color of the fruit.
Medical Uses and/or Benefits Lower risk of some birth defects. As many as two of every 1,000 babies born in the United States each year may have cleft palate or a neural tube (spinal cord) defect due to their moth- ers’ not having gotten adequate amounts of folate during pregnancy. The current R DA for folate is 180 mcg for a healthy woman and 200 mcg for a healthy man, but the FDA now recommends 400 mcg for a woman who is or may become pregnant. Taking folate supple- ments before becoming pregnant and through the first two months of pregnancy reduces the risk of cleft palate; taking folate through the entire pregnancy reduces the risk of neural tube defects. Lower risk of heart attack. In the spring of 1998, an analysis of data from the records for more than 80,000 women enrolled in the long-running Nurses’ Health Study at Harvard School of Public Health/Brigham and Woman’s Hospital, in Boston, demonstrated that a diet providing more than 400 mcg folate and 3 mg vitamin B6 daily, from either food or supplements, more than twice the current R DA for each, may reduce a woman’s risk of heart attack by almost 50 percent. Although men were not included in the analysis, the results are assumed to apply to them as well. However, data from a meta-analysis published in the Journal of the American Medical Association in December 2006 called this theory into question. Researchers at Tulane Univer- sity examined the results of 12 controlled studies in which 16,958 patients with preexisting cardiovascular disease were given either folic acid supplements or placebos (“look-alike” pills with no folic acid) for at least six months. The scientists, who found no reduction in the risk of further heart disease or overall death rates among those taking folic acid, concluded that further studies will be required to ascertain whether taking folic acid supplements reduces the risk of cardiovascular disease. Lower levels of cholesterol. Avocados are rich in oleic acid, a monounsaturated fat believed to reduce cholesterol levels. Potassium benefits. Because potassium is excreted in urine, potassium-rich foods are often recommended for people taking diuretics. In addition, a diet rich in potassium (from food) is associated with a lower risk of stroke. A 1998 Harvard School of Public Health analysis of data from the long-running Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of high potassium foods a day vs. those who ate less than four servings. Among men with high blood pressure, taking a daily 1,000 mg potas- sium supplement—about the amount of potassium in one avocado—reduced the incidence of stroke by 60 percent.
Adverse Effects Associated with This Food Latex-fruit syndrome. Latex is a milky fluid obtained from the rubber tree and used to make medical and surgical products such as condoms and protective latex gloves, as well as rubber bands, balloons, and toys; elastic used in clothing; pacifiers and baby-bottle nipples; chewing gum; and various adhesives. Some of the proteins in latex are allergenic, known to cause reactions ranging from mild to potentially life-threatening. Some of the pro- teins found naturally in latex also occur naturally in foods from plants such as avocados, bananas, chestnuts, kiwi fruit, tomatoes, and food and diet sodas sweetened with aspar- tame. Persons sensitive to these foods are likely to be sensitive to latex as well. NOT E : The National Institute of Health Sciences, in Japan, also lists the following foods as suspect: A lmonds, apples, apricots, bamboo shoots, bell peppers, buckwheat, cantaloupe, carrots, celer y, cherries, chestnuts, coconut, figs, grapefruit, lettuce, loquat, mangoes, mushrooms, mustard, nectarines, oranges, passion fruit, papaya, peaches, peanuts, peppermint, pine- apples, potatoes, soybeans, strawberries, walnuts, and watermelon.
Food/Drug Interactions MAO inhibitors. Monoamine oxidase (M AO) inhibitors are drugs used as antidepressants or antihypertensives. They inhibit the action of enzymes that break down the amino acid tyramine so it can be eliminated from the body. Tyramine is a pressor amine, a chemical that constricts blood vessels and raises blood pressure. If you eat a food such as avocado that contains tyramine while you are taking an M AO inhibitor you cannot eliminate the pressor amine, and the result may be abnormally high blood pressure or a hypertensive crisis (sus- tained elevated blood pressure). False-positive test for tumors. Carcinoid tumors (which may arise from tissues in the endo- crine system, the intestines, or the lungs) secrete serotonin, a natural chemical that makes blood vessels expand or contract. Because serotonin is excreted in urine, these tumors are diagnosed by measuring the levels of serotonin by-products in the urine. Avocados contain large amounts of serotonin; eating them in the three days before a test for an endocrine tumor might produce a false-positive result, suggesting that you have the tumor when in fact you don’t. (Other foods high in serotonin are bananas, eggplant, pineapples, plums, tomatoes, and walnuts.)... avocados
Nutritional Profile Energy value (calories per serving): Moderate Protein: Low Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: Moderate Sodium: Low Major vitamin contribution: B vitamins, vitamin C Major mineral contribution: Potassium, magnesium
About the Nutrients in This Food A banana begins life with more starch than sugar, but as the fruit ripens its starches turn to sugar, which is why ripe bananas taste so much better than unripe ones.* The color of a banana’s skin is a fair guide to its starch/ sugar ratio. When the skin is yellow-green, 40 percent of its carbohydrates are starch; when the skin is fully yellow and the banana is ripe, only 8 per- cent of the carbohydrates are still starch. The rest (91 percent) have broken down into sugars—glucose, fructose, sucrose, the most plentiful sugar in the fruit. Its high sugar content makes the banana, in its self-contained packet, a handy energy source. Bananas are a high-fiber food with insoluble cellulose and lignin in the tiny seeds and soluble pectins in the flesh. They are also a good source of vitamin C and potassium. One small (six-inch) banana or a half-cup of sliced banana has 2.6 g dietary fiber and 8.8 mg vitamin C (12 percent of the R DA for a woman, 10 percent of the R DA for a man), plus 363 mg potassium.
The Most Nutritious Way to Serve This Food Fresh and ripe. Green bananas contain antinutrients, proteins that inhibit the actions of amylase, an enzyme that makes it possible for us to digest * They are also more healt hful. Green bananas contain proteins t hat inhibit amy- lase, an enzyme t hat makes it possible for us to digest complex carbohydrates. starch and other complex carbohydrates. Raw bananas are richer in potassium than cooked bananas; heating depletes potassium.
Buying This Food Look for: Bananas that will be good when you plan to eat them. Bananas with brown specks on the skin are ripe enough to eat immediately. Bananas with creamy yellow skin will be ready in a day or two. Bananas with mostly yellow skin and a touch of green at either end can be ripened at home and used in two or three days. Avoid: Overripe bananas whose skin has turned brown or split open. A grayish yellow skin means that the fruit has been damaged by cold storage. Bananas with soft spots under the skin may be rotten.
Storing This Food Store bananas that aren’t fully ripe at room temperature for a day or two. Like avocados, bananas are picked green, shipped hard to protect them from damage en route and then sprayed with ethylene gas to ripen them quickly. Untreated bananas release ethylene natu- rally to ripen the fruit and turn its starches to sugar, but natural ripening takes time. Artificial ripening happens so quickly that there is no time for the starches to turn into sugar. The bananas look ripe but they may taste bland and starchy. A few days at room temperature will give the starches a chance to change into sugars. Store ripe bananas in the refrigerator. The cold air will slow (but not stop) the natural enzyme action that ripens and eventually rots the fruit if you leave it at room temperature. Cold storage will darken the banana’s skin, since the chill damages cells in the peel and releases polyphenoloxidase, an enzyme that converts phenols in the banana peel to dark brown compounds, but the fruit inside will remain pale and tasty for several days.
Preparing This Food Do not slice or peel bananas until you are ready to use them. When you cut into the fruit, you tear its cell walls, releasing polyphenoloxidase, an enzyme that hastens the oxidation of phenols in the banana, producing brown pigments that darken the fruit. (Chilling a banana produces the same reaction because the cold damages cells in the banana peel.) You can slow the browning (but not stop it completely) by dipping raw sliced or peeled bananas into a solution of lemon juice or vinegar and water or by mixing the slices with citrus fruits in a fruit salad. Overripe, discolored bananas can be used in baking, where the color doesn’t matter and their intense sweetness is an asset.
What Happens When You Cook This Food When bananas are broiled or fried, they are cooked so quickly that there is very little change in color or texture. Even so, they will probably taste sweeter and have a more intense aroma than uncooked bananas. Heat liberates the volatile molecules that make the fruit taste and smell good.
How Other Kinds of Processing Affect This Food Drying. Drying removes water and concentrates the nutrients and calories in bananas. Bananas may be treated with compounds such as sulfur dioxide to inhibit polyphenoloxi- dase and keep the bananas from browning as they dry. People who are sensitive to sulfites may suffer severe allergic reactions, including anaphylactic shock, if they eat these treated bananas. Freezing. Fresh bananas freeze well but will brown if you try to thaw them at room tem- perature. To protect the creamy color, thaw frozen bananas in the refrigerator and use as quickly as possible.
Medical Uses and/or Benefits Lower risk of stroke. Various nutrition studies have attested to the power of adequate potassium to keep blood pressure within safe levels. For example, in the 1990s, data from the long-running Harvard School of Public Health/Health Professionals Follow-Up Study of male doctors showed that a diet rich in high-potassium foods such as bananas, oranges, and plantain may reduce the risk of stroke. In the study, the men who ate the higher number of potassium-rich foods (an average of nine servings a day) had a risk of stroke 38 percent lower than that of men who consumed fewer than four servings a day. In 2008, a similar survey at the Queen’s Medical Center (Honolulu) showed a similar protective effect among men and women using diuretic drugs (medicines that increase urination and thus the loss of potassium). Improved mood. Bananas and plantains are both rich in serotonin, dopamine, and other natural mood-elevating neurotransmitters—natural chemicals that facilitate the transmis- sion of impulses along nerve cells. Potassium benefits. Because potassium is excreted in urine, potassium-rich foods are often recommended for people taking diuretics. In addition, a diet rich in potassium (from food) is associated with a lower risk of stroke. A 1998 Harvard School of Public Health analysis of data from the long-running Health Professionals Study shows 38 percent fewer strokes among men who ate nine servings of high potassium foods a day vs. those who ate less than four servings. Among men with high blood pressure, taking a daily 1,000 mg potas- sium supplement—about the amount of potassium in one banana—reduced the incidence of stroke by 60 percent.
Adverse Effects Associated with This Food Digestive Problems. Unripe bananas contain proteins that inhibit the actions of amylase, an enzyme required to digest starch and other complex carbohydrates. Sulfite allergies. See How other kinds of processing affect this food. Latex-fruit syndrome. Latex is a milky fluid obtained from the rubber tree and used to make medical and surgical products such as condoms and protective latex gloves, as well as rub- ber bands, balloons, and toys; elastic used in clothing; pacifiers and baby bottle-nipples; chewing gum; and various adhesives. Some of the proteins in latex are allergenic, known to cause reactions ranging from mild to potentially life-threatening. Some of the proteins found naturally in latex also occur naturally in foods from plants such as avocados, bananas, chestnuts, kiwi fruit, tomatoes, and food and diet sodas sweetened with aspartame. Persons sensitive to these foods are likely to be sensitive to latex as well. NOTE : The National Insti- tute of Health Sciences, in Japan, also lists the following foods as suspect: Almonds, apples, apricots, bamboo shoots, bell peppers, buckwheat, cantaloupe, carrots, celery, cherries, chestnuts, coconut, figs, grapefruit, lettuce, loquat, mangoes, mushrooms, mustard, nectar- ines, oranges, passion fruit, papaya, peaches, peanuts, peppermint, pineapples, potatoes, soybeans, strawberries, walnuts, and watermelon.
Food/Drug Interactions Monoamine oxidase (MAO) inhibitors. Monoamine oxidase inhibitors are drugs used to treat depression. They inactivate naturally occurring enzymes in your body that metabolize tyra- mine, a substance found in many fermented or aged foods. Tyramine constricts blood vessels and increases blood pressure. If you eat a food containing tyramine while you are taking an M AO inhibitor, you cannot effectively eliminate the tyramine from your body. The result may be a hypertensive crisis. There have been some reports in the past of such reactions in people who have eaten rotten bananas or bananas stewed with the peel. False-positive test for tumors. Carcinoid tumors—which may arise from tissues of the endo- crine system, the intestines, or the lungs—secrete serotonin, a natural chemical that makes blood vessels expand or contract. Because serotonin is excreted in urine, these tumors are diagnosed by measuring the levels of serotonin by-products in the urine. Bananas contain large amounts of serotonin; eating them in the three days before a test for an endocrine tumor might produce a false-positive result, suggesting that you have the tumor when in fact you don’t. (Other foods high in serotonin are avocados, eggplant, pineapple, plums, tomatoes, and walnuts.)... bananas
Habitat: Indigenous to western Paraguay, southern Brazil, Uruguay and parts of Argentina; cultivated in South India in Nilgiris and Kodaikanal hills.
English: Feijoa, Pineapple Guava, New Zealand Banana.Action: The fruit contains iodine and vitamin C. Iodine content varies according to locality and fluctuates from year to year, usual range is 1.64-3.9 mg/kg Fruit also contains vitamin P-active polyphenols. The fruit is found beneficial only in mild cases of thyrotoxicosis.... feijoa sellowiana
Nutritional Profile Energy value (calories per serving): Low Protein: Moderate Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: High Sodium: Low Major vitamin contribution: Vitamin C (low) Major mineral contribution: Potassium (low)
About the Nutrients in This Food Eggplant is a high-fiber food with only minimum amounts of vitamins and minerals. One cup (100 g/3.5 ounces) boiled eggplant has 2.5 mg dietary fiber and 1.3 mg vitamin C (2 percent of the R DA for a woman, 1 percent of the R DA for a man). In 1992, food scientists at the Autonomous University of Madrid studying the chemistry of the eggplant discovered that the vegetable’s sugar content rises through the end of the sixth week of growth and then falls dramatically over the next 10 days. The same thing happens with other flavor chemicals in the vegetable and with vitamin C, so the researchers concluded that eggplants taste best and are most nutritious after 42 days of growth. NOTE : Eggplants are members of the nightshade family, Solanacea. Other members of this family are potatoes, tomatoes, and red and green peppers. These plants produce natural neurotoxins (nerve poisons) called glycoalkaloids. It is estimated that an adult would have to eat 4.5 pounds of eggplant at one sitting to get a toxic amount of solanine, the glycoalkaloid in eggplant.
The Most Nutritious Way to Serve This Food The eggplant’s two culinary virtues are its meaty texture and its ability to assume the flavor of sauces in which it is cooked. As a result, it is often used as a vegetarian, no-cholesterol substitute for veal or chicken in Italian cuisine, specifically dishes ala parmigiana and spaghetti sauces. However, in cooking, the egg- plant absorbs very large amounts of oil. To keep eggplant parmigiana low in fat, use non-fat cheese and ration the olive oil.
Buying This Food Look for: Firm, purple to purple-black or umblemished white eggplants that are heavy for their size. Avoid: Withered, soft, bruised, or damaged eggplants. Withered eggplants will be bitter; damaged ones will be dark inside.
Storing This Food Handle eggplants carefully. If you bruise an eggplant, its damaged cells will release polyphe- noloxidase, an enzyme that hastens the oxidation of phenols in the eggplant’s flesh, produc- ing brown compounds that darken the vegetable. Refrigerate fresh eggplant to keep it from losing moisture and wilting.
Preparing This Food Do not slice or peel an eggplant until you are ready to use it, since the polyphenoloxidase in the eggplant will begin to convert phenols to brown compounds as soon as you tear the vegetable’s cells. You can slow this chemical reaction (but not stop it completely) by soaking sliced egg- plant in ice water—which will reduce the eggplant’s already slim supply of water-soluble vita- min C and B vitamins—or by painting the slices with a solution of lemon juice or vinegar. To remove the liquid that can make a cooked eggplant taste bitter, slice the eggplant, salt the slices, pile them on a plate, and put a second plate on top to weight the slices down. Discard the liquid that results.
What Happens When You Cook This Food A fresh eggplant’s cells are full of air that escapes when you heat the vegetable. If you cook an eggplant with oil, the empty cells will soak it up. Eventually, however, the cell walls will collapse and the oil will leak out, which is why eggplant parmigiana often seems to be served in a pool of olive oil. Eggplant should never be cooked in an aluminum pot, which will discolor the eggplant. If you cook the eggplant in its skin, adding lemon juice or vinegar to the dish will turn the skin, which is colored with red anthocyanin pigments, a deeper red-purple. Red anthocyanin pigments get redder in acids and turn bluish in basic (alkaline) solutions. Cooking reduces the eggplant’s supply of water-soluble vitamins, but you can save the Bs if you serve the eggplant with its juices.
Adverse Effects Associated with This Food Nitrate/nitrite reactions. Eggplant—like beets, celery, lettuce, radish, spinach, and collard and turnip greens—contains nitrates that convert naturally into nitrites in your stomach, and then react with the amino acids in proteins to form nitrosamines. Although some nitrosamines are known or suspected carcinogens, this natural chemical conversion presents no known problems for a healthy adult. However, when these nitrate-rich vegetables are cooked and left to stand at room temperature, bacterial enzyme action (and perhaps some enzymes in the plants) convert the nitrates to nitrites at a much faster rate than normal. These higer-nitrite foods may be hazardous for infants; several cases of “spinach poisoning” have been reported among children who ate cooked spinach that had been left standing at room temperature.
Food/Drug Interactions MAO inhibitors. Monoamine oxidase (M AO) inhibitors are drugs used as antidepressants or antihypertensives. They inhibit the action of enzymes that break down tyramine, a natu- ral by-product of protein metabolism, so that it can be eliminated from the body. Tyramine is a pressor amine, a chemical that constricts blood vessels and raises blood pressure. If you eat a food rich in tyramine while you are taking an M AO inhibitor, the pressor amine can- not be eliminated from your body, and the result may be a hypertensive crisis (sustained elevated blood pressure). Eggplants contain small amounts of tyramine. False-positive urine test for carcinoid tumors. Carcinoid tumors (tumors that may arise in tis- sues of the endocrine and gastrointestinal systems) secrete serotonin, which is excreted in urine. The test for these tumors measures the level of serotonin in your urine. Eating egg- plant, which is rich in serotonin, in the 72 hours before a test for a carcinoid tumor might raise the serotonin levels in your urine high enough to cause a false-positive test result. (Other fruits and vegetables rich in serotonin are bananas, tomatoes, plums, pineapple, avo- cados, and walnuts.)... eggplant
Nutritional Profile Energy value (calories per serving): Moderate (fresh figs) High (dried figs) Protein: Low Fat: Low Saturated fat: Low Cholesterol: None Carbohydrates: High Fiber: Very high Sodium: Low (fresh or dried fruit) High (dried fruit treated with sodium sulfur compounds) Major vitamin contribution: B vitamins Major mineral contribution: Iron (dried figs)
About the Nutrients in This Food Figs, whether fresh or dried, are high-carbohydrate food, an extraordinarily good source of dietary fiber, natural sugars, iron, calcium, and potassium. Ninety-two percent of the carbohydrates in dried figs are sugars (42 percent glucose, 31 percent fructose, 0.1 percent sucrose). The rest is dietary fiber, insoluble cellulose in the skin, soluble pectins in fruit. The most important mineral in dried figs is iron. Gram for gram, figs have about 50 percent as much iron as beef liver (0.8 mg/gram vs. 1.9 mg/gram). One medium fresh fig has 1.4 g dietary fiber, six grams sugars, and 0.18 mg iron (1 percent of the R DA for a woman, 2 percent of the R DA for a man). A similar size dried, uncooked fig has 0.8 g fiber, four grams sugars and the same amount of iron as a fresh fig.
The Most Nutritious Way to Serve This Food Dried (but see How other kinds of processing affect this food, below).
Diets That May Restrict or Exclude This Food Low-fiber, low-residue diets Low-sodium (dried figs treated with sulfites)
Buying This Food Look for: Plump, soft fresh figs whose skin may be green, brown, or purple, depending on the variety. As figs ripen, the pectin in their cell walls dissolves and the figs grow softer to the touch. The largest, best-tasting figs are generally the ones harvested and shipped in late spring and early summer, during June and July. Choose dried figs in tightly sealed airtight packages. Avoid: Fresh figs that smell sour. The odor indicates that the sugars in the fig have fer- mented; such fruit is spoiled.
Storing This Food Refrigerate fresh figs. Dried figs can be stored in the refrigerator or at room temperature; either way, wrap them tightly in an air- and moistureproof container to keep them from los- ing moisture and becoming hard. Dried figs may keep for several months.
Preparing This Food Wash fresh figs under cool water; use dried figs right out of the package. If you want to slice the dried figs, chill them first in the refrigerator or freezer: cold figs slice clean.
What Happens When You Cook This Food Fresh figs contain ficin, a proteolytic (protein-breaking) enzyme similar to papain in papayas and bromelin in fresh pineapple. Proteolytic enzymes split long-chain protein molecules into smaller units, which is why they help tenderize meat. Ficin is most effective at about 140 –160°F, the temperature at which stews simmer, and it will continue to work after you take the stew off the stove until the food cools down. Temperatures higher than 160°F inac- tivate ficin; canned figs—which have been exposed to very high heat in processing—will not tenderize meat. Both fresh and dried figs contain pectin, which dissolves when you cook the figs, mak- ing them softer. Dried figs also absorb water and swell.
How Other Kinds of Processing Affect This Food Drying. Figs contain polyphenoloxidase, an enzyme that hastens the oxidation of phenols in the fig, creating brownish compounds that darken its flesh. To prevent this reaction, figs may be treated with a sulfur compound such as sulfur dioxide or sodium sulfite. People who are sensitive to sulfites may suffer serious allergic reactions, including potentially fatal ana- phylactic shock, if they eat figs that have been treated with one of these compounds. Canning. Canned figs contain slightly less vitamin C, thiamin, riboflavin, and niacin than fresh figs, and no active ficin.
Medical Uses and/or Benefits Iron supplementation. Dried figs are an excellent source of iron. As a laxative. Figs are a good source of the indigestible food fiber lignin. Cells whose walls are highly lignified retain water and, since they are impossible to digest, help bulk up the stool. In addition, ficin has some laxative effects. Together, the lignin and the ficin make figs (particularly dried figs) an efficient laxative food. Lower risk of stroke. Potassium lowers blood pressure. According to new data from the Harvard University Health Professionals Study, a long-running survey of male doctors, a diet rich in high-potassium foods such as bananas may also reduce the risk of stroke. The men who ate the most potassium-rich foods (an average nine servings a day) had 38 percent fewer strokes than men who ate the least (less than four servings a day).
Adverse Effects Associated with This Food Sulfite allergies. See How other kinds of processing affect this food.
Food/Drug Interactions MAO inhibitors. Monoamine oxidase (M AO) inhibitors are drugs used as antidepressants or antihypertensives. They inhibit the action of natural enzymes that break down tyramine, a nitrogen compound formed when proteins are metabolized, so it can be eliminated from the body. Tyramine is a pressor amine, a chemical that constricts blood vessels and raises blood pressure. If you eat a food rich in one of these chemicals while you are taking an M AO inhibitor, the pressor amines cannot be eliminated from your body, and the result may be a hypertensive crisis (sustained elevated blood pressure). There has been one report of such a reaction in a patient who ate canned figs while taking an M AO inhibitor.... figs
Action. Bactericidal against staphylococcus aureus, streptococcus viridans and five strains of streptococcus mutans – the cause of dental plaque. Antibiotic, Demulcent, Coagulant, Analgesic for mild degree pain. Antiviral.
Astringent, Vitamin B12 precursor, growth stimulator, vulnerary. Contains 18 amino acids and vitamins. Helps eliminate toxic minerals from the body. Neutralises free radicals created by toxic substances.
Uses: An important use: protection against radiation burns. Sunburn. A segment of the fresh leaf rubbed on the skin was a centuries-old sun-screen used by desert Arabs against sunburn, and who regarded the plant as a natural medicine chest. Internal: indigestion, stomach ulceration.
External. Ulceration (leg ulcer, etc.), acne, chapped skin, nappy rash. To allay the itching of dry skin conditions including shingles, eczema, poison ivy and other plant allergies, detergent dermatitis, ulcers on cornea of eye, purulent ophthalmia. Dry scalp, poor hair (shampoo), ringworm. Stretch marks of pregnancy, age lines and liver spots.
Dentistry. “In 12 years of dental practice I have not found any one item which is so versatile for the healing needs of the mouth . . . an ancient plant for modern dentistry”. (Dr B. Wolfe, “Health Consciousness”, Vol 6. No 1) Increasing use as a dental anaesthetic, and for oral infections. Uses include gel on new dentures, rinsing every 4 hours. In canal filling the gel is used as a lubricant.
Combines with Vitamin E for allergies; with Eucalyptus oil for sinus and nasal congestion; with Comfrey for healing of fractures. Combines with Jojoba oil as an invigorating body lotion. Combines with Chamomile or Henna for hair conditioner.
Preparations: Part of fresh leaf cut and thick sap-juice squeezed on affected area for sunburn, burns, injury, wounds. Pulp leaves for use as a poultice for inflamed joints, arthritis. (East Africa). Tablets: Combined with papaya, pineapple, apricot or acerola fruits.
Tincture: 4oz pulped leaf to 8oz Vodka. Shake bottle daily for one week. Filter. Dosage: 1 teaspoon in water, thrice daily, for internal conditions.
Aloe gel. Many preparations on the market contain pure Aloe Vera, cold-pressed to preserve its moisturising and healing properties. Most are free from artificial fragrance and colour being made without lanolin or mineral oil.
Undiluted juice. 1-2 tablespoons (20-40ml) on empty stomach. (Internal) Pregnancy. Not used during. ... aloe vera
Symptoms. Frontal headache – single or double-sided. Forehead tender to touch. Red line on forehead may confirm temporal arteritis. Feverishness. Erythrocyte sedimentation rate (ESR) is always high and should be frequently checked in a Haematology laboratory. Steroids may be sight-saving but should only be resorted to until effective phytomedicines are discovered.
Alternatives. Teas. Cactus, Feverfew, Ginkgo, Meadowsweet, Nettles, Parsley, Rutin, Skullcap.
Tea, formula. Combine equal parts: Hawthorn, Ginkgo, Valerian. 1 heaped teaspoon to each cup water gently simmered 5 minutes. Dose: Half-1 cup thrice daily.
Tablets/capsules. Bamboo gum, Ginkgo, Hawthorn, Prickly Ash, Rutavite, Wild Yam.
Practitioner. (1) Liquid extracts: Lily of the Valley 10ml; Hawthorn 15ml; Valerian 5ml. Tincture Capsicum 0.3ml (5 drops). Dose: 15-60 drops in water thrice daily.
(2) Lily of the Valley, tincture BPC 1934: dose 0.3-1.2ml.
(3) Tincture Gelsemium for severe headache.
Diet. See: DIET – HEART AND CIRCULATION. Pineapple juice.
Supplements. B-complex, Vitamin E (500-1000iu daily). Evening Primrose oil, Maxepa, Glanolin. Iodine, Magnesium, Selenium, Zinc. ... arteritis
The immune system is the body’s internal defence armoury which protects from sickness and disease. White blood cells are influenced by the thymus gland and bone marrow to become “T” lymphocytes or “B” lymphocytes which absorb and destroy bacteria. There are times when these powerful defence components inflame and attack healthy tissue, giving rise to auto immune disease which may manifest as one of the numerous anaemic, rheumatic or nervous disorders, even cancer.
A watchful eye should be kept on any sub-acute, non-specific inflammation going on quietly over a long period – a certain indication of immune-inadequacy. It would appear that some unknown body intelligence operates behind the performance of the immune system; emotional and physic stresses such as divorce or job dissatisfaction can lead to a run-down of body defences. Some psychiatrists believe it to be a self-produced phenomenon due to an unresolved sense of guilt or a dislike of self. When this happens, bacterial, virus or fungus infections may invade and spread with little effective opposition. People who are happy at their home and work usually enjoy a robust immune system.
An overactive immune system may develop arthritis with painful joint inflammation, especially with a background of a fat-rich diet. A link between silicone implants and auto-immune disease is suspected.
“There is increasing evidence,” writes Dr D. Addy, Consulting Pediatrician, “that fevers may enhance the defence mechanism against infection.” (See: FEVER) “There is also increasing evidence of a weakening of the immune system through suppression of fevers by modern drugs. In this way, aspirin and other powerful anti-inflammatories may be responsible for feeble immune response.”
White cell stimulators: Liquorice, Ginseng (Siberian), Goldenseal, Echinacea. These increase ability of white blood cells to attack bacteria and invading cells. Chinese medicine: Ginseng (men), Chinese Angelica (women).
Treatment. To strengthen body defences. Garlic, Borage, Comfrey, Agrimony, Balm, Chamomile (German), Echinacea, Horsetail, Liquorice, Lapacho, Sage, Wild Yam, Wild Indigo, Poke root, Thuja. Shiitake Mushroom. Reishi Mushroom, Chlorella..
Tea. Combine, equal parts, St John’s Wort, Borage, Chamomile (German). 1 heaped teaspoon to each cup boiling water; infuse 15 minutes. 1 cup thrice daily.
Powders. Combine, Echinacea 4; Comfrey root 2; Wild Yam 1. 500mg (two 00 capsules, or one-third teaspoon) thrice daily.
Tinctures. Combine, Echinacea 4; Poke root 1; Thuja 1. 1-2 teaspoons in water thrice daily.
Tincture: Tincture Myrrh BPC 1973: 5-10 drops in water, morning and evening.
Decoctions. Horse-radish. Fenugreek seeds.
Bio-strath. Yeast-based herbal tonic. Exerts a positive influence on the immune system by rapid and marked increase in white blood cells.
Diet. Foods rich in essential fatty acids: nuts, seeds, beans, pulses, Evening Primrose oil, Cod Liver oil flavoured with mint or lemon. High protein: eggs, fish. (Low protein – acute stage). Foods rich in selenium. Yoghurt, cider vinegar, pineapple juice. Sugar has an immune suppressing effect.
Supplements. To rebuild immune system. Vitamins A, B5, B6, C, D, E. Zinc is required to produce histamine which is a vasodilator. Combination: zinc, selenium and GLA. Iron. Calcium.
Aromatherapy. Lavender oil: massage or baths.
Note: An alleged link exists between silicone implants and auto-immune disease. A new study reveals evidence that women with silicone breast implants who breast-feed their children put them at risk of developing systemic sclerosis. (JAMA Jan 19 1994) ... auto immune disease
Action. Anti-inflammatory, smooth muscle relaxant, digestant, anti-oedema. Stimulates production of prostaglandin El-like compounds. Inhibitor of blood platelet aggregation thus preserving the normal consistency of the blood.
Uses: Cellulitis, to remove layers of fat. Has some reputation as a digestant in terminal disease. Sinusitis, weak digestion in the elderly, oedema following surgical operation, to promote postoperative healing. Used by natives of the Far East for quinsy. Part of the Bristol Cancer Diet to promote digestion of proteins.
“It is of value in modulating tumour growth, blood coagulation and inflammatory changes in the de?bridement of third degree burns. As an inflammatory it has been used for rheumatoid arthritis, thrombophlebitis, haematomas, oral inflammation, diabetic ulcers, rectal and perirectal inflammation, athletic injuries and general oral and plastic surgery.” (Kay van Rietschoten, British Journal of Phytotherapy, Vol 1, Nos 3/4)
Preparations: 1-2 200mg Bromelain tablets/capsules between meals thrice daily. Patient preference: vegetarian hypoallergenic yeast-free: as an aid to digestion, 250-500mg at meals. ... bromelain
Symptoms: low grade fever, malaise, sore throat, massive swelling of cervical lymph glands, thick white exudate from tonsils, false membrane forms from soft palate to larynx with brassy cough and difficult breathing leading to cyanosis and coma. Toxaemia, prostration, thin rapid pulse. Throat swabs taken for laboratory examination. See: NOTIFIABLE DISEASES.
Treatment. Bedrest. Encourage sweating.
Recommendations are for those parts of the world where medical help is not readily available and may save lives. Alternatives:–
1. Combine: Tincture Echinacea 3; Tincture Goldenseal 2; Tincture Myrrh 1. Dose: 30-60 drops in water, two-hourly.
2. Combine equal parts: Tincture Lobelia; Tincture Echinacea. Dose: 30-60 drops in water, two-hourly.
3. Combine Tincture Poke root 2; Tincture Echinacea 3. Dose: 30-60 drops in water, two hourly.
4. G.L.B. Rounseville, MD, Ill., USA. I have treated diphtheria since 1883. I have treated diphtheria until I am sure the number of cases treated run into four digits. I have never given a hypodermic of antitoxin on my own initiative, nor have I ever lost a case early enough to inhibit conditions. I have depended upon Echinacea not only prophylactic but also as an antiseptic . . . In the line of medication the remedies are: Aconite, Belladonna, Poke root and Cactus grand, according to indications. But remember, if you are to have success, Echinacea must be given internally, externally and eternally! Do not fear any case of diphtheria with properly selected remedies as the symptoms occur. Echinacea will also be your stimulant, diaphoretic, diuretic, sialogogue, cathartic and antipyretic. (Ellingwood’s Physiomedicalist, Vol 13, No 6, June, 1919, 202)
5. Alexander M. Stern MD, Palatka, Florida, USA. Combine: tinctures Echinacea 1oz, Belladonna 10 drops, Aconite 10 drops. Water to 4oz. 1 teaspoon 2-hourly.
6. F.H. Williams, MD, Bristol, Conn., USA. I took a case which had been given up to die with tracheal diphtheritic croup. I gave him old-fashioned Lobelia (2) seed and Capsicum (1) internally and externally and secured expulsion of a perfect cast of the trachea without a tracheotomy.
7. Gargle, and frequent drink. To loosen false membrane. Raw lemon juice 1, water 2. Pineapple juice. Teas: Red Sage, fresh Poke root. Cold packs – saturated with Echinacea (Tincture, Liquid Extract or decoction) to throat.
Note: Capsicum and Lobelia open up the surface blood flow of the body thus releasing congestion on the inner mucous membranes.
Diet. Complete lemon-juice and herb tea fast with no solid foods as long as crisis lasts.
To be treated by a general medical practitioner or hospital specialist. ... diphtheria
Affects more women than men, ages 20 to 40 years. Most cases have a history of rheumatic fever as a child. Thickening of the valves renders them less efficient in regulating the flow of blood through the heart thus allowing leakage by improper closure. Increased effort is required from the heart muscle to pump blood through the narrowed valves giving rise to fatigue and possible heart failure.
Prolapsus of the mitral valve is now recognised as predisposing to bacterial endocarditis. It is concluded that herbal antibiotic prophylaxis is justified in heart patients undergoing dental extraction, or other surgery where there is exposure to infection.
Symptoms: Breathlessness on exertion. Swelling of legs and ankles, palpitations, fainting, blue tinge to the skin and a permanent pink flush over the cheek bones. Clubbing of fingers. Enlarged spleen. Stethoscope reveals valvular regurgitation. The most common organism remains streptococcus viridans, by mouth. It may reach the heart by teeth extraction, scaling and intensive cleaning which may draw blood, posing a risk by bacteria.
Treatment. Acute conditions should be under the authority of a heart specialist in an Intensive Care Unit.
Absolute bedrest to relieve stress on the heart’s valves. For acute infection: Penicillin (or other essential antibiotics). Alternatives, of limited efficacy: Echinacea, Myrrh, Wild Indigo, Nasturtium, Holy Thistle. Avoid: excitement, chills, colds, fatigue and anything requiring extra cardiac effort. Convalescence will be long (weeks to months) during which resumption to normal activity should be gradual.
Aconite. With full bounding pulse and restless fever. Five drops Tincture Aconite to half a glass (100ml) water. 2 teaspoons hourly until temperature falls.
To sustain heart. Tincture Convallaria (Lily of the Valley), 5-15 drops, thrice daily.
To stimulate secretion of urine. Tincture Bearberry, 1-2 teaspoons, thrice daily.
Rheumatic conditions. Tincture Colchicum, 10-15 drops, thrice daily.
Various conventional treatments of the past can still be used with good effect: Tincture Strophanthus, 5 to 15 drops. Liquid Extract Black Cohosh, 15 to 30 drops. Spirits of Camphor, 5 to 10 drops. Bugleweed (American), 10 to 30 drops. To increase body strength: Echinacea. To sustain heart muscle: Hawthorn. Endocarditis with severe headache: Black Cohosh.
Teas: single or in combination (equal parts) – Nettles, Motherwort, Red Clover flowers, Lime flowers. 2 teaspoons to each cup boiling water; infuse 15 minutes. 1 cup 2-3 times daily.
Decoction: equal parts: Hawthorn berries, Echinacea root, Lily of the Valley leaves. Mix. 2 teaspoons to each 2 cups water in a non-aluminium vessel, gently simmer 10 minutes. Dose: 1 cup 2-3 times daily. Formula. Echinacea 20; Cactus 10; Hawthorn 10; Goldenseal 2. Mix. Dose: Powders: 750mg (three 00 capsules or half a teaspoon). Liquid extracts: 1-2 teaspoons. Tinctures: 1-3 teaspoons. Thrice daily.
Diet. See entry: DIET – HEART AND CIRCULATION. Pineapple juice. Treatment by or in liaison with general medical practitioner or cardiologist. ... endocarditis
FAMILY: Asteraceae (Compositae)
SYNONYMS: M. chamomilla, camomile, blue chamomile, matricaria, Hungarian chamomile, sweet false chamomile, single chamomile, chamomile blue (oil).
GENERAL DESCRIPTION: An annual, strongly aromatic herb, up to 60 cms tall with a hairless, erect, branching stem. It has delicate feathery leaves and simple daisy-like white flowers on single stems. In appearance it is very similar to the corn chamomile (Anthemis arvensis) but can be distinguished from it because the latter is scentless.
DISTRIBUTION: Native to Europe and north and west Asia; naturalized in North America and Australia. It is cultivated extensively, especially in Hungary and eastern Europe, where the oil is produced. It is no longer grown in Germany, despite the herbal name.
OTHER SPECIES: There are many varieties of chamomile, such as the pineapple weed (Chamaemelium suaveolens) and the Roman chamomile (C. nobile), both of which are used to produce an essential oil.
HERBAL/FOLK TRADITION: This herb has a long-standing medicinal tradition, especially in Europe for ‘all states of tension and the visceral symptoms that can arise therefrom, such as nervous dyspepsia and nervous bowel, tension headaches, and sleeplessness; especially useful for all children’s conditions, calming without depressing …’.
An excellent skin care remedy, it has many of the same qualities as Roman chamomile, except that its anti-inflammatory properties are greater due to the higher percentage of azulene.
ACTIONS: Analgesic, anti-allergenic, anti inflammatory, antiphlogistic, antispasmodic, bactericidal, carlminative, cicatrisant, cholagogue, digestive, emmenagogue, febrifuge, fungicidal, hepatic, nerve sedative, stimulant of leucocyte production, stomachic, sudorific, vermifuge, vulnerary.
EXTRACTION: Essential oil by steam distillation from the flower heads (up to 1.9 per cent yield). An absolute is also produced in small quantities, which is a deeper blue colour and has greater tenacity and fixative properties.
CHARACTERISTICS: An inky-blue viscous liquid with a strong, sweetish warm-herbaceous odour. It blends well with geranium, lavender, patchouli, rose, benzoin, neroli, bergamot, marjoram, lemon, ylang ylang, jasmine, clary sage and labdanum.
PRINCIPAL CONSTITUENTS: Chamazulene, farnesene, bisabolol oxide, en-yndicycloether, among others. (NB The chamazulene is not present in the fresh flower but is only produced during the process of distillation.)
SAFETY DATA: Non-toxic, non-irritant; causes dermatitis in some individuals.
AROMATHERAPY/HOME: USE
Skin Care: Acne, allergies, boils, burns, cuts, chilblains, dermatitis, earache, eczema, hair care, inflammations, insect bites, rashes, sensitive skin, teething pain, toothache, wounds.
Circulation Muscles And Joints: Arthritis, inflamed joints, muscular pain, neuralgia, rheumatism, sprains.
Digestive System: Dyspepsia, colic, indigestion, nausea.
Genito-Urinary System: Dysmenorrhoea, menopausal problems, menorrhagia.
Nervous System: Headache, insomnia, nervous tension, migraine and stress-related complaints.
OTHER USES: Used in pharmaceutical antiseptic ointments and in carminative, antispasmodic and tonic preparations. Extensively used in cosmetics, soaps, detergents, high-class perfumes and hair and bath products. Used as a flavour ingredient in most major food categories, including alcoholic and soft drinks.... chamomile, german
FAMILY: Lamiaceae (Labiatae)
SYNONYMS: Brandy mint, balm mint.
GENERAL DESCRIPTION: A perennial herb up to 1 metre high with underground runners by which it is easily propagated. The ‘white’ peppermint has green stems and leaves; the ‘black’ peppermint has dark green serrated leaves, purplish stems and reddish-violet flowers.
DISTRIBUTION: Originally a cultivated hybrid between M. viridis and M. aquatica, known to have been propagated from before the seventeenth century in England. Naturalized throughout Europe and America, it is cultivated worldwide. The oil is produced mainly in France, England, America, Russia, Bulgaria, Italy, Hungary, Morocco and China.
OTHER SPECIES: There are several different strains or chemotypes of peppermint. In addition there are numerous other species of mint, such as spearmint, apple mint, pennyroyal, water mint and pineapple mint – some of which are used to produce essential oils (see Botanical Classification section). Peppermints grown in northern regions, including the Mitcham peppermint, are considered of superior quality.
HERBAL/FOLK TRADITION: Mints have been cultivated since ancient times in China and Japan. In Egypt evidence of a type of peppermint has been found in tombs dating from 1000 BC. It has been used extensively in Eastern and Western medicine for a variety of complaints, including indigestion, nausea, sore throat, diarrhoea, headaches, toothaches and cramp.
It is current in the British Herbal Pharmacopoeia for intestinal colic, flatulence, common cold, vomiting in pregnancy and dysmenorrhoea.
ACTIONS: Analgesic, anti-inflammatory, antimicrobial, antiphlogistic, antipruritic, antiseptic, antispasmodic, antiviral, astringent, carminative, cephalic, cholagogue, cordial, emmenagogue, expectorant, febrifuge, hepatic, nervine, stomachic, sudorific, vasoconstrictor, vermifuge.
EXTRACTION: Essential oil by steam distillation from the flowering herb (approx. 3–4 per cent yield).
CHARACTERISTICS: A pale yellow or greenish liquid with a highly penetrating, grassy-minty camphoraceous odour. It blends well with benzoin, rosemary, lavender, marjoram, lemon, eucalyptus and other mints.
PRINCIPAL CONSTITUENTS: Menthol (29–48 per cent), menthane (20–31 per cent), menthyl acetate, menthofuran, limonene, pulegone, cineol, among others.
SAFETY DATA: Non-toxic, non-irritant (except in concentration), possible sensitization due to menthol. Use in moderation.
AROMATHERAPY/HOME: USE
Skin care: Acne, dermatitis, ringworm, scabies, toothache.
Circulation muscles and joints: Neuralgia, muscular pain, palpitations.
Respiratory system: Asthma, bronchitis, halitosis, sinusitis, spasmodic cough – ‘When inhaled (in steam) it checks catarrh temporarily, and will provide relief from head colds and bronchitis: its antispasmodic action combines well with this to make it a most useful inhalation in asthma.’.
Digestive system: Colic, cramp, dyspepsia, flatulence, nausea.
Immune system: Colds, ’flu, fevers.
Nervous system: Fainting, headache, mental fatigue, migraine, nervous stress, vertigo.
OTHER USES: Flavouring agent in pharmaceuticals, and ingredient in cough, cold and digestive remedies. Flavouring agent in many foods, especially chewing gum and sweets, alcoholic and soft drinks; also widely used to flavour tobacco. Fragrance component in soaps, toothpaste, detergents, cosmetics, colognes and perfumes.... mint, peppermint
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