Prunes

Prunes, known for their deep and shriveled skin, are actually a dried version of the plum. 

Per half-cup serving, prunes contain about 6 grams of dietary fiber—which our bodies rely on for healthy bowel movements. To put that in perspective: The National Academy of Medicine recommends women consume about 25 grams of dietary fiber a day, and men, 38 grams daily.

There are other properties that make prunes exceptional in relieving constipation. Fructose and sorbitol, sugars and sugar alcohols found in the fruit, often produce a laxative-like effect on digestion, making it a bit easier to go.

Because of their sweet flavor and well-known mild laxative effect, prunes are considered to be an epitome of functional foods, but the understanding of their mode of action is still unclear. Dried prunes contain approximately 6.1 g of dietary fiber per 100 g, while prune juice is devoid of fiber due to filtration before bottling. The laxative action of both prune and prune juice could be explained by their high sorbitol content (14.7 and 6.1 g/100 g, respectively). Prunes are good source of energy in the form of simple sugars, but do not mediate a rapid rise in blood sugar concentration, possibly because of high fiber, fructose, and sorbitol content. Prunes contain large amounts of phenolic compounds (184 mg/100 g), mainly as neochlorogenic and chlorogenic acids, which may aid in the laxative action and delay glucose absorption. Phenolic compounds in prunes had been found to inhibit human LDL oxidation in vitro, and thus might serve as preventive agents against chronic diseases, such as heart disease and cancer. 

Additionally, high potassium content of prunes (745 mg/100 g) might be beneficial for cardiovascular health. Dried prunes are an important source of boron, which is postulated to play a role in prevention of osteoporosis. A serving of prunes (100 g) fulfills the daily requirement for boron (2 to 3 mg). 

Drinking pomegranate juice slows the ageing process

A glass of pomegranate juice a day could keep the wrinkles away, according to a new study that reveals it slows down the ageing process of DNA.

Pomegranate has previously been linked to the prevention of heart disease and stress relief but now researchers from the Probelte Bio Labatory in Spain have found that the fruit juice also slows down the natural oxidation ('wear and tear') of DNA.

During the study, scientists used a potent new type of pomegranate extract including the skin, pith and seeds of the fruit. The 60 participants were asked to take the extract for 30 days in the form of a pill.

The results found a significant decrease in a marker associated with cell damage, that disrupts brain, muscle, liver and kidney functions, as well as causing ageing.

The decrease in the ageing DNA was unknown to scientists until this study was conducted and researchers say they are, "excited about this study". Talking about the findings, Dr. Sergio Streitenberger, head of research, says, "We believe the study demonstrates that regular consumption of this new pomegranate extract can slow down the process of DNA oxidation."

"We get old because we fall apart, cell by cell. One way to look at ageing is to think of it as rusting or oxidizing, a damaging process. The free radicals that oxidize our body's molecules include fats, heavy metals and numerous other chemical compounds we breathe, eat and drink.

"If free radicals reach the DNA of our cells, the damage is cumulative and significant. Being able to guard against this process would be a significant breakthrough," Dr. Streitenberger added.

The health benefits of pomegranate juice have been widely known for some time as it helps lower cholesterol and blood pressure, as well as being a great source of antioxidant.

 Pomegranate contains phytochemicals that act as antioxidants to protect the lining of the arteries from damage, explains Dr. Gregg Schneider, a nutritionally oriented dentist and expert on alternative medicine. A 2005 study published in the Proceedings of the National Academy of Sciences found that antioxidant-rich pomegranate juice stimulated the body’s production of nitric oxide, which helps keep blood flowing and arteries open.

Pomegranates are chock full of ellagic acid — the latest phytonutrient to enter the scene (although it's been quietly hanging out in berries, nuts, and pomegranates for millennia). In laboratory and animal studies, ellagic acid has been shown to inhibit cancer cell growth and deactivate cancer-causing compounds. To take advantage of these health properties, incorporate pomegranate seeds into smoothies or use them to top off a bowl of yogurt or cereal. Other foods rich in ellagic acid include raspberries, blackberries, strawberries, walnuts, pecans, cranberries, and grapes (red, black, purple).

Pomegranate Nutrition Facts

Amount Per 0.5 cup arils (seed/juice sacs) (87 g)100 grams1 pomegranate (4" dia) (282 g)0.5 cup arils (seed/juice sacs) (87 g)

Calories 72






% Daily Value*

Total fat 1 g	1%
Saturated fat 0.1 g	0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 3 mg	0%
Potassium 205 mg	5%
Total Carbohydrate 16 g	5%
Dietary fiber 3.5 g	14%
Sugar 12 g
Protein 1.4 g	2%

Vitamin A	0%	Vitamin C	14%
Calcium	0%	Iron	1%
Vitamin B-6	5%	Vitamin B-12	0%
Magnesium	2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

Figs

Figs, one of mankind’s oldest fruits, is only now receiving its due attention in homes across the United States. Although considered a fruit, the fig is actually a flower inverted into itself. They are the only fruit to ripen on the tree. Originally native from Turkey to northern India, the fig fruit spread to many of the Mediterranean countries. 

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as ch√®vre or Brie.

The primary producers of dried figs today are the United States, Turkey, Greece, and Spain. This highly nutritious fruit arrived in the United States by Spanish missionaries settling in Southern California in 1759. Fig trees were soon planted throughout the state.

	Figs Serving Size 1/2 cup raw (74g) Amounts Per Serving % Daily Value Calories 90 Calories from Fat 0 Total Fat 0g 0%  Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 24g 8%   Dietary Fiber 2g 7%   Sugars 11g Protein 1g Vitamin A 15% Vitamin C 25% Calcium 0% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

Here some health benefits of figs:

1. Figs are a fantastic source of vitamin B6. B6 is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention.
2. Figs are very high in dietary fiber, which makes them an ideal weight-loss aid. Fiber creates a feeling of satiety, or fullness, which means that you will feel more full and eat less. Fiber also regulates the digestive system and alleviates the symptoms of Irritable Bowel Syndrome, a common female ailment.
3. Fruit fiber from figs and other fruits has been shown to help prevent breast cancer in pre-menopausal women and also protects against age-related macular degeneration that leads to vision loss.
4. The high calcium content of figs promotes bone density and can guard against osteoporosis, another common female ailment.
5. Figs are one of the most alkaline fruits; alkalized foods and water are important for a balanced system since most of us consume a highly acidic diet in an acidic environment.
6. One serving of figs (three large figs) provides 14% of your daily value of manganese, a very important trace mineral that most women are severely lacking in their diets.
7. Figs are an excellent source of potassium, a necessary mineral for the active woman to insure than her muscles work well and are cramp-free.

Varieties

There are hundreds of fig varieties but the following are most commonly found in today’s markets.

• The Calimyrna Fig: Is known for its nut-like flavor and golden skin. This type is commonly eaten as is.
• The Mission Fig: Was named for the mission fathers who planted the fruit along the California coast. This fig is a deep purple which darkens to a rich black when dried.
• The Kadota Fig: Is the American version of the original Italian Dattato fig, that is thick-skinned with a creamy amber color when ripe. Practically seedless, this fig is often canned and dried.
• The Brown Turkey Fig: has copper-colored skin, often with hints of purple, and white flesh that shades to pink in the center. This variety is used exclusively for the fresh fig market.
• Fig varieties and photos courtesy of the California Fig Advisory Board

Availability

Fresh figs are available July through September. Dried figs are never out of season, and are available all year. You can find them in your favorite grocery store in the produce or dried fruit section.

Selection

Look for figs that are soft and smell sweet. Handle carefully because their fragile skins bruise easily.

Storage

Store fully ripened figs in the refrigerator up to 2 days; bring to room temperature before serving.

Using Dried Figs As a Replacement For Fat in Your Recipes

Dried figs are excellent replacement for fat in baked goods. Just remember when using dried figs to replace shortening or oil in baking do not overmix or overbake. Use only half of the normal amount of shortening, margarine, butter or oil, in a recipe when using dried puree. For instance, if 1 cup of margarine is called for, use only ½ cup. Then use ½ of the fig puree. Here’s a simple fig puree recipe to include in your baking recipes.

Fig PureeMakes about 1½cups

Ingredients

2 cups dried figs

¾ cup water

2 tsp vanilla

Puree figs, water and vanilla in blender or food processor. Use as directed.

Nutritional analysis per serving:  Calories 178, Protein 2g, Fat 1g, Calories From Fat 4%, Cholesterol 0mg, Carbohydrates 44g, Fiber 9g, Sodium 9mg.

Recipes

Fig Banana SmoothieMakes 4 servings

Each serving equals 1 cup of fruit or vegetables

Source: California Fig Advisory Board

Ingredients

1 cup chopped dried figs (stems removed)

1 cup 1-inch banana slices

1 cup plain non-fat yogurt

3 cups crushed ice

1 Tbsp honey

mint leaf or berry garnish

Place all ingredients except garnish in a blender (not a food processor), and blend until smooth, approximately 2-3 minutes. Strain liquid and pour into tall, chilled glasses. Add garnish.

Nutritional analysis per serving: Calories 200, Fat 1g, Calories From Fat 5, Cholesterol 0mg, Carbohydrates 49g, Fiber 6g, Sodium 40mg, Sugars 36g.

1 raw fig -- vitamins

Amounts Per Selected Serving

%DV

Vitamin A

90.9

IU

2%

Retinol

0.0

mcg

Retinol Activity Equivalent

4.5

mcg

Alpha Carotene

0.0

mcg

Beta Carotene

54.4

mcg

Beta Cryptoxanthin

0.0

mcg

Lycopene

0.0

mcg

Lutein+Zeaxanthin

5.8

mcg

Vitamin C

1.3

mg

2%

Vitamin D

~

~

Vitamin E (Alpha Tocopherol)

0.1

mg

0%

Beta Tocopherol

~

Gamma Tocopherol

~

Delta Tocopherol

~

Vitamin K

3.0

mcg

4%

Thiamin

0.0

mg

3%

Riboflavin

0.0

mg

2%

Niacin

0.3

mg

1%

Vitamin B6

0.1

mg

4%

Folate

3.8

mcg

1%

Food Folate

3.8

mcg

Folic Acid

0.0

mcg

Dietary Folate Equivalents

3.8

mcg

Vitamin B12

0.0

mcg

0%

Pantothenic Acid

0.2

mg

2%

Choline

3.0

mg

Betaine

~

1 raw fig -- minerals

Amounts Per Selected Serving

%DV

Calcium

22.4

mg

2%

Iron

0.2

mg

1%

Magnesium

10.9

mg

3%

Phosphorus

9.0

mg

1%

Potassium

149

mg

4%

Sodium

0.6

mg

0%

Zinc

0.1

mg

1%

Copper

0.0

mg

2%

Manganese

0.1

mg

4%

Selenium

0.1

mcg

0%

Fluoride

~