A herb, a nut, a fruit a day #2 of 7

Fruits-Berries

This 7 part herb, nut and fruit series gives you a way to slide these health gems into your week with minimum effort. What better way to keep the doctor away? 

Herb in Focus: Garlic

Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits.

  • it is an incredibly rich source of Vitamin C, Vitamin B6 and Manganese
  • garlic prevents and reduces the severity of common illnesses like the flu and common cold.
  • it is one of the best natural means to fight worms and parasites (Click here for more info)
  • it also lowers – total and LDL cholesterol as well as high blood pressure; consecutively lowering the risk for heart diseases.
  • it’s antioxidant properties help to prevent diseases like Alzheimer’s and dementia.
  • garlic helps to detoxify heavy metals in the body.

How to Garlic

The best way to consume garlic is raw. Crush and cut it and leave it out for a while before you add it to your recipes.

The active compound allicin only forms when garlic is crushed in raw form. If you cook it before crushing it, then it won’t have the same health effects.

The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.

Nut in the spot: Almonds

There any many good reasons to include almonds in your diet.

  • they are a rich source of vitamin E, copper, magnesium, and high-quality protein and also contain high levels of healthy unsaturated fatty acids.
  • additionally they contain high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants).
  • almonds lower cholesterol levels and have a cardio-protective effect.
  • individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.
  • help in weight management

How to Almond

consume them in their natural form, in smoothies or as part of a fresh salad.

Just a handful of almonds, approximately 1 ounce,  contains one-eighth of our daily protein needs.

Fruit of interest: Berries

Berries are loaded with vitamins, minerals and micronutrients that impart a host of health advantages.

  • all berries contain large amounts of vitamin C with low calories.
  • blueberries, strawberries, raspberries, cranberries and blackberries are known as some of the world’s best dietary sources of bioactive compounds and anti-oxidants, such as anthocyanins, flavonols, ellagic acid and resveratrol.
  • they improve blood sugar and insulin response.
  • being rich in fiber they slow the rate at which food moves through your colon and this in turn diminishes hunger.
  • reduce wrinkles and skin damage from free radicals (particularly ellagic acid).
  • protect against cancer.
  • improve heart health & artery function.

How to Berry

eat fresh, make a juice or smoothie or use as main ingredients in a chia seed pudding-

Recipe- soak 2 spoons of chia seeds for a few hours in water, until they swell. Add 1/2 Cup coconut milk, chopped fruits, whole berries and/or nuts as per your liking. If needed add honey to sweeten and garnish with mint leaves. Refrigerate until solid (an hour or two should do) and then tuck in!