Mangoes
Mangoes are rich in vitamin C and beta carotene. They are
also reputed to cleanse the blood. Never burn mango leaves or
branches, the toxic fumes can cause serious irritation to the eyes
and lungs. Be very careful of the stem end of mangos if any
part of the branch or leaf is attached, as the sap can cause
allergic reactions.
Melons
Watermelons contain as much iron
as spinach and many other vitamins & minerals.
Water melons contain less vitamin C than rock melons (cantaloupes).
When eaten by itself melon is easy to digest but when eaten with
other foods it is said to inhibit the absorption of nutrients from
those other foods. One of the earliest records of melons is in
an Egyptian tomb painting from 2400 B.C.
Milk, Cream and Yoghurt
Milk is often referred to as a complete food and is one of our
most widely used ingredients. The main milks that we consume are
cow's, goat's and sheep's milk. Nowadays we have the option of
using "milks" that are non-dairy such as soya, rice and oat milks.
Skim milk contains only half the calories of full fat milk but is
nutritionally much the same. Milk is an important source of
calcium and phosphorous. It also contains reasonable amounts
of zinc and the B vitamins. Cream has a very high fat content
varying from 12% to 55% depending on the variety. Consequently
it should be eaten sparingly. The bacteria that is in yoghurt
ensure that it is easily digestible. It stimulates the good
bacteria in our guts and suppresses the harmful bacteria.
Mushrooms
There are more than 2,000 varieties of edible mushrooms but only
a few of these are readily available. Mushrooms have no
cholesterol and are are virtually free of fat and sodium. They
contain vitamin B1, B2. potassium, selenium, iron and niacin.
The Pharaohs of Egypt delighted in mushrooms so much that they
decreed that mushrooms could not be eaten or even touched by common
folk. They considered mushrooms the food of royalty and by
stopping commoners eating them they then assured a larger supply for
themselves.
Nectarines
Nectarines are thought to have originated in China, however the
name nectarine comes from the word nectar which means the drink of
the Gods. They are rich in vitamin C. They are similar
to peaches but have a higher nutritional value.
Olive Oil
Olive oil is made from pressing tree-ripened green olives.
Almost the entire production of green olives in Italy is converted
into olive oil. Due to different olive varieties there are variances
in the flavour, consistency and colour of olive oil. Some olive oils
are prized much like vintage wine.
Extra Virgin Olive Oil is produced by the first pressing
of the olives and have less than 1% acidity.
Virgin Olive Oil is produced from olives that are slightly
riper than the ones used to make extra virgin oil. It has 1.5%
acidity rating.
Refined Olive Oil has a natural acidity of greater than 3.3%
and it doesn't have a great flavour or odour.
Pure Olive Oil is produced either from the second pressing of the
olives or from the chemical extraction of the olive mash left after
the first pressing. It is light in colour and bland in comparison to
extra virgin oil. This is a general purpose oil.
Olive oils with the word Pomace in the title are not good
quality and are not recommended by olive oil experts.
Light and Extra Light Olive Oils contain the same number of
calories as regular olive oil. They are derived from low quality
olive oils and are produced through chemical processing. The word
"light" is used to describe the colour and flavour and has nothing
to do with the amount of fat in the oil.
Onions
Onions are high in energy and have good amounts of B6, B1, and
Folic acid in them. They contain chemicals which fight free
radicals in our bodies. Free radicals cause disease and
destruction in our cells. Onions have anti-viral, anti-fungal
and anti-bacterial properties in them. These properties are
most potent when the onion is eaten raw. Onions raise the
levels of beneficial HDL cholesterol and they lower the levels of the
bad LDL cholesterol.
Oranges
Eating an orange per day will usually supply sufficient vitamin C
for an adult. Oranges also contain phosphorous, potassium,
calcium, beta carotene and fibre. The pectin in oranges has
been shown to reduce cholesterol levels.
Papayas
Papayas are also known as pawpaws. They come from South
America. Papayas contain an enzyme called papain which aids
the digestion process. They contain good amounts of vitamin C
and beta carotene plus iron, potassium and calcium.
Parsley
Parsley derives it's name from the Greek word meaning rock
celery. It is the world's most popular herb and comes in two types,
flat leaf and curly. Parsley is an excellent source of Vitamin C,
iron and calcium. chewing on parsley after eating garlic or
onions can help neutralize the smell and taste.
Parsnips
Parsnips contain vitamins C and E, iron, folic acid and
potassium. They are best picked after the first frost as the
starch in them is then converted to sugar making them taste sweet.
Peaches
Most of the vitamin C content of the peach lies in and under the
skin so eat them without peeling. they are an excellent source
of beta carotene which is an anti-oxidant which is said to lower the
risk of heart disease and some forms of cancer. Peaches were
once known as Persian apples.
Pears
Pears were extensively cultivated by the Greeks and Romans. They
contain a reasonable amount of Vitamin C, fibre and potassium.
They are used as a diuretic and a laxative.
Peas
A good source of protein and fibre. They also contain
vitamin C, iron, thiamine, folate, phosphorus and potassium.
Other Food Facts:
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