Mango
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This article is about the fruit. For other meanings of the word, see Mango (disambiguation).
Mango
Australian Mango with its cross section
Scientific classification
Kingdom: Plantae
Division: Angiospermae
Class: Magnoliopsida
Order: Sapindales
Family: Anacardiaceae
Genus: Mangifera
Species: M.indica
Binomial name
Mangifera indica
L.
Ripe Banganpalli mangoes from Guntur, India.Mango is a fruit indigenous to the Indian subcontinent,[1] that belongs to the genus Mangifera, consisting of numerous species of tropical fruiting trees in the flowering plant family Anacardiaceae, of which Mangifera indica, or the common mango, is commonly cultivated and used for food. The mango is cultivated in many tropical and subtropical regions and distributed widely in the world, mango is one of the most extensively exploited fruits for food, juice, flavor, fragrance and color.
In several cultures, its fruit and leaves are ritually used as floral decorations at weddings, public celebrations and religious ceremonies.
Contents [hide]
1 Etymology
2 Description
3 Cultivation and uses
3.1 Potential for contact dermatitis
3.2 Food
3.2.1 Cuisine
3.3 Nutrients and phytochemicals
4 Cultural significance
5 Production and consumption
6 Cultivars
7 See also
8 Gallery
9 References
10 Further reading
11 External links
[edit] Etymology
The English word mango originated from the Tamil word "maangai" [2] and/or Malayalam word "māṅṅa" (Malayalam: മാങ്ങ), then via Portuguese as manga.[3] The word's first recorded attestation in a European language was a text by Ludovico di Varthema in Italian in 1510, as Manga; the first recorded occurrences in languages such as French and post-classical Latin appear to be translations from this Italian text.[4]
[edit] Description
Mango inflorescence and immature fruit
The seed of mango can be hairy or fibrousMango trees (Mangifera indica L.) grow 35–40 m (115–130 ft) tall, with a crown radius of 10 m (33 ft). The mango tree is long-lived; some specimens still fruit after 300 years. In deep soil the taproot descends to a depth of 6 m (20 ft) and the profuse, wide-spreading feeder roots also send down many anchor roots, which penetrate several feet of soil. The leaves are evergreen, alternate, simple, 15–35 cm (5.9–14 in) long and 6–16 cm (2.4–6.3 in) broad; when the leaves are young they are orange-pink, rapidly changing to a dark glossy red, then dark green as they mature. The flowers are produced in terminal panicles 10–40 cm (3.9–16 in) long; each flower is small and white with five petals 5–10 mm (0.20–0.39 in) long, with a mild sweet odor suggestive of lily of the valley. The fruit takes three to six months to ripen.
The ripe fruit is variable in size and color. Cultivars are variously yellow, orange, red or green and carry a single flat, oblong pit that can be fibrous or hairy on the surface. Ripe, unpeeled fruit gives off a distinctive resinous, sweet smell. Inside the pit 1–2 mm (0.039–0.079 in) thick is a thin lining covering a single seed, 4–7 mm (0.16–0.28 in) long, 3–4 cm (1.2–1.6 in) and 1 cm (0.4 in). The seed contains the plant embryo.
The "hedgehog" style is a common way of eating mangoes (left). A cross section of a mango can be seen on the right[edit] Cultivation and uses
Mango orchard in Multan, Pakistan
Unripe mangoes on a mango treeMangoes have been cultivated in the Indian subcontinent for thousands of years[5] and reached East Asia between the 5th-4th century BC. By the 10th century AD, cultivation had begun in East Africa[5], coming later to Brazil, West Indies and Mexico, where an appropriate climate allows its growth.[5] The 14th century Moroccan traveler, Ibn Battuta, reported it at Mogadishu.[6]
Mango is now cultivated in most frost-free tropical and warmer subtropical climates; nearly half of the world's mangoes are cultivated in India alone.[7][8][9] Mango is also being grown in Andalusia, Spain (mainly in Malaga province), which is one of the few places in mainland Europe that allow growth of tropical plants and fruit trees.[10] Many of the 1,000+ mango cultivars are easily cultivated using grafted saplings, ranging from the "turpentine mango" (named for its strong taste of turpentine, which according to the Oxford Companion to Food some varieties actually contain) to the huevos de toro ("eggs of the bull", a euphemism for "bull's testicles", referring to the shape and size).
Other cultivators include North, South and Central America, the Caribbean, south, west and central Africa, Australia, China, Pakistan, Bangladesh, and Southeast Asia. Though India is the largest producer of mangoes, it accounts for less than one percent of the international mango trade, consuming most of its own output.[11]
Dwarf or semi-dwarf varieties serve as ornamental plants and can be grown in containers.
A wide variety of diseases can afflict mangoes; see List of mango diseases.
[edit] Potential for contact dermatitis
Mango peel contains urushiol, the chemical in poison ivy and poison sumac that can cause urushiol-induced contact dermatitis in susceptible people.[12] Cross-reactions between mango contact allergens and urushiol have been observed.[13] Those with a history of poison ivy or poison oak may be most at risk for such an allergic reaction.[14] Urushiol is also present in mango leaves and vines. During mango's primary season, it is the most common source of plant dermatitis in Hawaii.[15]
[edit] Food
Mango is generally sweet, although the taste and texture of the flesh varies across cultivars, some having a soft, pulpy texture similar to an over-ripe plum, while the flesh of others is firmer, like a cantaloupe or avocado, or may have a fibrous texture. For consumption of unripe, pickled or cooked fruit, the mango skin may be consumed comfortably, but has potential to cause contact dermatitis (above) of the lips, gingiva or tongue in susceptible people. In ripe fruits which are commonly eaten fresh, the skin may be thicker and bitter tasting, so is typically not eaten.
[edit] Cuisine
Photo of commercially packaged mango powder sold in clear plastic wrappingMangoes are widely used in cuisine. Sour, unripe mangoes are used in chutneys, pickles, side dishes, or may be eaten raw with salt, chili, or soy sauce. A cooling summer drink called panna or panha comes from mangoes.
Ripe mangoes are typically eaten fresh, however, they can have many other culinary uses. Mango Lassi, a popular drink made throughout South Asia, is created by mixing ripe mangoes or mango pulp with yogurt and sugar. Ripe mangoes are also used to make curries. Aamras is a popular pulp/thick juice made of mangoes with sugar or milk and is consumed along with bread.
Mangoes are used in preserves like moramba, amchur (dried and powdered unripe mango) and pickles, including a spicy mustard-oil pickle. Ripe mangoes are often cut into thin layers, desiccated, folded, and then cut. These bars are similar to dried guava fruit bars available in some countries. The fruit is also added to cereal products like muesli and oat granola.
Native green mangoes from the Philippines
A basket of ripe mangoes from BangladeshUnripe mango may be eaten with bagoong (especially in the Philippines), fish sauce or with dash of salt. Dried strips of sweet, ripe mango (sometimes combined with seedless tamarind to form Mangorind) are also popular. Mangoes may be used to make juices, mango nectar, and as a flavoring and major ingredient in ice cream and sorbetes.
Mango is used to make juices, smoothies, ice cream, fruit bars, raspados, aguas frescas, pies and sweet chili sauce, or mixed with chamoy, a sweet and spicy chili paste. It is popular on a stick dipped in hot chili powder and salt or also as a main ingredient in fresh fruit combinations. In Central America, mango is either eaten green mixed with salt, vinegar, black pepper and hot sauce, or ripe in various forms. Toasted and ground pumpkin seed (called pepita) with lime and salt are the norm when eating green mangoes. Some people also add soy sauce or chili sauce.
Pieces of mango can be mashed and used as a topping on ice cream or blended with milk and ice as milkshakes. Sweet glutinous rice is flavored with coconut then served with sliced mango as a dessert. In other parts of South-east Asia, mangoes are pickled with fish sauce and rice vinegar. Green mangoes can be used in mango salad with fish sauce and dried shrimp. Mango may be used as a topping to shaved ice along with condensed milk.
[edit] Nutrients and phytochemicals
Mango, raw Nutritional value per 100 g (3.5 oz)
Energy 272 kJ (65 kcal)
Carbohydrates 17.00 g
Sugars 14.8 g
Dietary fiber 1.8 g
Fat 0.27 g
Protein .51 g
Vitamin A equiv. 38 μg (4%)
- beta-carotene 445 μg (4%)
Thiamine (Vit. B1) 0.058 mg (4%)
Riboflavin (Vit. B2) 0.057 mg (4%)
Niacin (Vit. B3) 0.584 mg (4%)
Pantothenic acid (B5) 0.160 mg (3%)
Vitamin B6 0.134 mg (10%)
Folate (Vit. B9) 14 μg (4%)
Vitamin C 27.7 mg (46%)
Calcium 10 mg (1%)
Iron 0.13 mg (1%)
Magnesium 9 mg (2%)
Phosphorus 11 mg (2%)
Potassium 156 mg (3%)
Zinc 0.04 mg (0%)
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database
Mango is rich in a variety of phytochemicals[16] and nutrients. The fruit pulp is high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids.[17]
Mango contains essential vitamins and dietary minerals. The antioxidant vitamins A, C and E compose 25%, 76% and 9% of the Dietary Reference Intake (DRI) in a 165 grams (5.8 oz) serving. Vitamin B6 (pyridoxine, 11% DRI), vitamin K (9% DRI), other B vitamins and essential nutrients such as potassium, copper and 17 amino acids are at good levels. Mango peel and pulp contain other phytonutrients, such as the pigment antioxidants - carotenoids and polyphenols - and omega-3 and -6 polyunsaturated fatty acids.
Mango peel contains pigments that may have antioxidant properties,[16][18] including carotenoids, such as the provitamin A compound, beta-carotene, lutein and alpha-carotene,[19] polyphenols[20][21] such as quercetin, kaempferol, gallic acid, caffeic acid, catechins, tannins, and the unique mango xanthone, mangiferin,[22] any of which may counteract free radicals in various disease processes as revealed in preliminary research.[23][24] Phytochemical and nutrient content appears to vary across mango species.[25] Up to 25 different carotenoids have been isolated from mango pulp, the densest of which was beta-carotene, which accounts for the yellow-orange pigmentation of most mango species.[26] Peel and leaves also have significant polyphenol content, including xanthones, mangiferin and gallic acid.[27]
The mango triterpene, lupeol[28] is an effective inhibitor in laboratory models of prostate and skin cancers.[29][30][31] An extract of mango branch bark called Vimang, isolated by Cuban scientists, contains numerous polyphenols with antioxidant properties in vitro[32] and on blood parameters of elderly humans.[33]
The pigment euxanthin, known as Indian yellow, is often thought to be produced from the urine of cows fed mango leaves; the practice is described as having been outlawed in 1908 due to malnutrition of the cows and possible urushiol poisoning.[34] This supposed origin of euxanthin appears to rely on a single, anecdotal source and Indian legal records do not outlaw such a practice.[35]
[edit] Cultural significance
Mango roundabout, Rajshahi, BangladeshThe mango is the national fruit of India, Pakistan, and the Philippines.[citation needed]
In Hinduism, the perfectly ripe mango is often held by Lord Ganesha as a symbol of attainment, regarding the devotees potential perfection. Mango blossoms are also used in the worship of the goddess Saraswati.
Mango leaves are used to decorate archways and doors in Indian houses and during weddings and celebrations like Ganesh Chaturthi. Mango motifs and paisleys are widely used in different Indian embroidery styles and are found in Kashmiri shawls, Kanchipuram silk sarees, etc. Paisleys are also common to Iranian art, because of its pre-Islamic Zoroastrian past.
[edit] Production and consumption
Street vendor selling mangoes in VenezuelaMangoes account for approximately half of all tropical fruits produced worldwide. The Food and Agriculture Organization of the United Nations estimates worldwide production at more than 33,000,000 tonnes (32,000,000 LT; 36,000,000 ST) in 2007 (table below). The aggregate production of the top 10 countries is responsible for roughly 80% of production.
Alphonso, Beresha or Berisha (Banganapalli in Telugu and Tamil) and Kesar mango varieties are considered among the best mangoes in India's Southern states while Dussehri and Langda varieties are most popular in the Northern states.
Generally, ripe mangoes have an orange-yellow or reddish peel and are juicy for eating, while exported fruit are often picked while under-ripe with green peels. Although producing ethylene while ripening, unripened exported mangoes do not have the same juiciness or flavor as fresh fruit.
Like other drupaceous fruits, mangoes come in both freestone and clingstone varieties.
Top producers of mangoes, mangosteens, guavas, 2007 Country Production in Tons
India 13,501,000
People's Republic of China 3,752,000
Mexico 2,050,000
Thailand 1,800,000
Pakistan 1,719,180
Indonesia 1,620,000
Brazil 1,546,000
World total 33,445,279
Source
Food And Agricultural Organization of United Nations: Economic And Social Department: The Statistical Division
[edit] Cultivars
Main article: List of mango cultivars
Alphonso mangoes (local name: Hapoos) are grown mainly in Devgad, Sindhudurg and Ratnagiri districts of Maharashtra, India and favored there, are now popular in the United States.[36][37]Many hundreds of named mango cultivars exist. In mango orchards, several cultivars are often crossed to improve pollination. Many desired cultivars are mono-embryonic and must be propagated by grafting or they do not breed true. A common (mono-embryonic) cultivar is Alphonso, an important export product.
Cultivars that excel in one climate may fail elsewhere. For example, Indian cultivars such as Julie, a prolific cultivar in Jamaica, require annual fungicide treatment to escape a lethal fungal disease known as Anthracnose in Florida. Asian mangoes are resistant to Anthracnose.
The current world market is dominated by the cultivar Tommy Atkins, a seedling of Haden that first fruited in 1940 in southern Florida, USA. It was initially rejected commercially by Florida researchers[38]. For example, 80% of mangoes in UK supermarkets are Tommy Atkins. Despite its fibrous flesh and fair taste, growers worldwide have embraced the cultivar for its exceptional productivity and disease resistance, shelf-life, transportability and size and appealing color. Tommy Atkins is predominant in the USA as well, although other cultivars, such Kent, Keitt, the Haitian-grown Madame Francis and the Mexican grown Champagne are widely available.
In urban areas of southern Florida, small gardens, or lack thereof, have fueled the desire for dwarf mango trees. The Fairchild Tropical Botanic Garden has promoted "condo mangoes," Fairchild, which produce at a height below 2–2.5 m (6.6–8.2 ft)[citation needed]
Condo Mango is a term that became popular some years ago in Florida USA and the word "Condo" is derived from the word condominium because a Condo Mango Tree, being dwarfed and small in size was suitable for container growing in condominiums. Essentially, "Condo" means a smaller variety of tree that is dwarf or semi-dwarf in nature e.g. Ice Cream or grafted to achieve a dwarfing characteristic, that can be maintained to a certain size with careful foliage pruning and root pruning if necessary. While condo has been generally associated with mango trees it can be applied to any fruit tree that is a natural dwarf or has been dwarfed similar to the Bonsai technique. As such the words "Condo" and "Dwarf" are interchangeable.
There is an Australian variety of mango known as R2E2, a name based on the original plant's orchard row location. This variety produces large (up to 1 kilograms (2 lb))yellow-red fruit that attracts a premium price in the Australian market.
Comments
I love mangos. A couple weeks ago I had a hundred growing on my two large trees. Out of all of them I get maybe 10%, due to squirrels, mice, a raccoon, and some birds usually beating me to them. I have seen a squirrel climb down a branch with a mango at the end, and begin eating it facing straight down toward the ground.
Tuesday, August 3, 2010
Woman condemned to be stoned to death for adultery
UPDATE: A glimmer of hope for Ashtiani comes from Brazilian president Luiz Inácio Lula da Silva with an offer of asylum in his country for the condemned woman.
Ashtiani son's Sajad is hopeful with the country's unexpected offer. "No countries in the world can have such impacts that Brazil and Turkey can have on Iran now. These two countries can save my mother's life," said Sajad.
When making his announcement at a rally in southern Brazil Lulu added, "I find myself imagining what would happen if one day there was a country in the world that would stone a man because he was cheating. Nothing justifies the state taking someone's life. Only God gives life and only He should take it away."
It is unclear at this time what Iran will do with this offer, but Ahadi of the Iran Committee against Stoning says the move "will change the way Iran sees Sakineh's (Ashtiani's) case," and has urged the country to use its influence to lobby for the release of at least 12 other women awaiting execution by stoning.
* * * * *
Like the international community, over at Care2 we have been following the tragic story of Sakineh Mohammadi Ashtiani, a mother of two sentenced to death by stoning in Iran for allegedly committing adultery – very closely.
It wasn't long ago that our very own Judy Molland delivered some bright news in the case – Ashtiani had been rescued from her stoning sentence – but since then Iran's judiciary has changed her sentence to execution by hanging because they now say she committed murder.
Documents detailing the stoning sentence, however, make it clear that Ashitani was convicted of adultery – a crime she only admitted to after receiving 99 lashes, a crime she later retracted completely.
New details, however, reveal that after the lashings her case was reopened when a court in Tabriz suspected her of murdering her husband. She was acquitted of murder by the court soon after and the adultery charges were reinstated. After review the death penalty sentence was handed down for adultery – not murder.
So why are the murder charges coming up again?
Mina Ahadi, of the Iran Committee against Stoning (ICAS), has the following insight: "In adultery cases, women are sentenced because of the complaints from their husbands or families generally, but surprisingly, Sakineh (Ashtiani) is sentenced to death by stoning not because the family of her husband have made a complaint against her, but because the Tabriz prosecutor has made a complaint. In other words, it's the authorities in Iran who want Sakineh (Ashtiani) to be stoned to death.”
Or as the case is now execution by hanging.
How the judiciary is able to change Ashtiani's conviction after all this time with no evidence is beyond me. It seems clear that as Ahadi says the authorities are the ones who want to punish Ashtiani – and will do so in with whatever means they can. In addition to the lashings she already received, recent reports from Ashtiani's cellmate reveal that she has been tortured and severely beaten by several guards while in prison too.
As if this case couldn't get any worse, Human rights attorney Mohammed Mostafaei, who up until recently represented Ashtiani, is believed to be in hiding now from officials as a warrant has been issued for his arrest.
His crime? Making Ashtiani's incredibly unjust case too public. In fact, given the great international attention that the case has received local media have been banned from reporting on the case.
Mostafaei's wife and brother-in-law have been arrested in his absence and have been told that they will not be released until Mostafaei presents himself.
"Other attorneys have been arrested similarly when they have tried to advocate for certain people," said Ahadi. "This is something the government of Iran has tried over and over again -- to hush, using fear and intimidation tactics and also imprisoning anyone that they feel is threatening."
Only time will tell what will happen to both Ashtiani and Mostafaei and his family but it is certain that the international community at large will be watching and waiting for justice
Ashtiani son's Sajad is hopeful with the country's unexpected offer. "No countries in the world can have such impacts that Brazil and Turkey can have on Iran now. These two countries can save my mother's life," said Sajad.
When making his announcement at a rally in southern Brazil Lulu added, "I find myself imagining what would happen if one day there was a country in the world that would stone a man because he was cheating. Nothing justifies the state taking someone's life. Only God gives life and only He should take it away."
It is unclear at this time what Iran will do with this offer, but Ahadi of the Iran Committee against Stoning says the move "will change the way Iran sees Sakineh's (Ashtiani's) case," and has urged the country to use its influence to lobby for the release of at least 12 other women awaiting execution by stoning.
* * * * *
Like the international community, over at Care2 we have been following the tragic story of Sakineh Mohammadi Ashtiani, a mother of two sentenced to death by stoning in Iran for allegedly committing adultery – very closely.
It wasn't long ago that our very own Judy Molland delivered some bright news in the case – Ashtiani had been rescued from her stoning sentence – but since then Iran's judiciary has changed her sentence to execution by hanging because they now say she committed murder.
Documents detailing the stoning sentence, however, make it clear that Ashitani was convicted of adultery – a crime she only admitted to after receiving 99 lashes, a crime she later retracted completely.
New details, however, reveal that after the lashings her case was reopened when a court in Tabriz suspected her of murdering her husband. She was acquitted of murder by the court soon after and the adultery charges were reinstated. After review the death penalty sentence was handed down for adultery – not murder.
So why are the murder charges coming up again?
Mina Ahadi, of the Iran Committee against Stoning (ICAS), has the following insight: "In adultery cases, women are sentenced because of the complaints from their husbands or families generally, but surprisingly, Sakineh (Ashtiani) is sentenced to death by stoning not because the family of her husband have made a complaint against her, but because the Tabriz prosecutor has made a complaint. In other words, it's the authorities in Iran who want Sakineh (Ashtiani) to be stoned to death.”
Or as the case is now execution by hanging.
How the judiciary is able to change Ashtiani's conviction after all this time with no evidence is beyond me. It seems clear that as Ahadi says the authorities are the ones who want to punish Ashtiani – and will do so in with whatever means they can. In addition to the lashings she already received, recent reports from Ashtiani's cellmate reveal that she has been tortured and severely beaten by several guards while in prison too.
As if this case couldn't get any worse, Human rights attorney Mohammed Mostafaei, who up until recently represented Ashtiani, is believed to be in hiding now from officials as a warrant has been issued for his arrest.
His crime? Making Ashtiani's incredibly unjust case too public. In fact, given the great international attention that the case has received local media have been banned from reporting on the case.
Mostafaei's wife and brother-in-law have been arrested in his absence and have been told that they will not be released until Mostafaei presents himself.
"Other attorneys have been arrested similarly when they have tried to advocate for certain people," said Ahadi. "This is something the government of Iran has tried over and over again -- to hush, using fear and intimidation tactics and also imprisoning anyone that they feel is threatening."
Only time will tell what will happen to both Ashtiani and Mostafaei and his family but it is certain that the international community at large will be watching and waiting for justice
Edujobs bill lives again
The emergency funding bill known as "Edujobs" has more lives than a cat. Put to rest again last week, Edujobs has found new life in a bill that would also provide $16 billion in desperately needed Medicaid funding for states.
The Obstacles to Edujobs
The key sticking points in Edujobs has always been the price tag and the offsets. Republicans balked at the $10 billion the bill asks for, citing the need for belt-tightening during an endless recession that now seems poised for a double dip. The White House turned up its nose at the idea that funding to restore teaching positions should come out of its pet reform projects, like Race to the Top.
Cutting the Budget to Find Funding
In this most recent incarnation, edujobs is tied to the idea of Medicaid funding the states' need in order to avoid another round of budget cuts. It also borrows funding from education programs that are not so near and dear to the Department of Education: the Striving Readers program, which promotes adolescent literacy and the Ready to Teach program, which provides funding for telecommunications programs for teachers and also cuts $82 for student financial aid administration.
Uncertainty
Even though the bill is likely to be supported by Democrats, it's not a sure thing. Passage would simply send it back to the House, which is in recess until mid-September.
In most states, school will have been in session for at least a month before the bill could pass the House, and the states could only then begin to apply for funding to restore lost teaching positions. While teachers might be glad of a job whenever they are hired back, the damage to students will have already occurred and won't be easily rectified.
Both parties talk long and loud about the importance of education, and their commitment to the youngest of our citizens, but their actions are still falling short.
Let Us Know What You Think
But that's just my opinion, what's yours? Is Congress doing everything it can for American students? What's the situation in your community?
Read more: education, teacher layoffs, edujobs bill, congress doesnt pass edujobs, race to top, medicaid bill to include edujobs, edujobs finds new life in senate bill
comments15 comments add your comment
Dianne D. says
Aug 3, 2010 8:00 AM
In my community, only about 34% of the money allocated for education actually makes it to the classrooms. The rest gets tied up in the administrative offices. There is something desperately wrong there.
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Carol B. says
Aug 3, 2010 7:56 AM
Jobs, but educating people whether children or adults is more than a job. It takes 24/7 attention to the work, it means no real holidays (always thinking how to do something that will work better, be more fun, enhance the program) and we need all our teachers and then some, to educate our people well. The "classroom teachers" are the ones in front, but everyone is an educator just by being there- teaching someone something by the way we live.
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Ann G. says
Aug 3, 2010 7:41 AM
Without health and education an individual will be struggling all his/her life unless incredibly lucky. Multiply this exponentially and the same goes for a country. United States has the worst health care "system" in the developed world and one of the worst, if not the worst, public education systems. That along with the greed of Wall Street is driving the USA down. When are these right wingers going to wake up and realize what they are doing to your country. What a shame!!!!!!!
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Edward M. says
Aug 3, 2010 6:43 AM
Has anyone with a modicum of intelligence considered that the funding for most of your projects could be found by cutting the "defence" budget, say by half.
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Alexandra R. says
Aug 3, 2010 6:33 AM
Education and health care are most important. The human and economic loss to a country is incalculable if these are deficient.
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Therese J. says
Aug 3, 2010 6:04 AM
To quote your article, "Republicans balked at the $10 billion the bill asks for, citing the need for belt-tightening during an endless recession..." Education should be a TOP priority, receiving the funding needed to educate our future wage-earners. Instead, Republicans have focused on having tax cuts for the wealthy continued, when, by their own planning 10 years ago, the cuts are set to expire this January. Now they blame the Democrats-- --for everything that has gone wrong, including the recession!
Congress needs to get its priorities right and focus on educating our students NOW so we'll have responsible, effective, thoughtful, adults in years to come.
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Jo B. says
Aug 3, 2010 5:39 AM
One word: Education. Without good education a country is nothing.
Interesting article.thank you for sharing x
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nobo dy says
Aug 3, 2010 1:16 AM
thanks
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Kaye Skinner says
Aug 2, 2010 11:25 PM
Prayers going up.
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Chien Chao says
Aug 2, 2010 7:20 PM
education is the root of a country
The Obstacles to Edujobs
The key sticking points in Edujobs has always been the price tag and the offsets. Republicans balked at the $10 billion the bill asks for, citing the need for belt-tightening during an endless recession that now seems poised for a double dip. The White House turned up its nose at the idea that funding to restore teaching positions should come out of its pet reform projects, like Race to the Top.
Cutting the Budget to Find Funding
In this most recent incarnation, edujobs is tied to the idea of Medicaid funding the states' need in order to avoid another round of budget cuts. It also borrows funding from education programs that are not so near and dear to the Department of Education: the Striving Readers program, which promotes adolescent literacy and the Ready to Teach program, which provides funding for telecommunications programs for teachers and also cuts $82 for student financial aid administration.
Uncertainty
Even though the bill is likely to be supported by Democrats, it's not a sure thing. Passage would simply send it back to the House, which is in recess until mid-September.
In most states, school will have been in session for at least a month before the bill could pass the House, and the states could only then begin to apply for funding to restore lost teaching positions. While teachers might be glad of a job whenever they are hired back, the damage to students will have already occurred and won't be easily rectified.
Both parties talk long and loud about the importance of education, and their commitment to the youngest of our citizens, but their actions are still falling short.
Let Us Know What You Think
But that's just my opinion, what's yours? Is Congress doing everything it can for American students? What's the situation in your community?
Read more: education, teacher layoffs, edujobs bill, congress doesnt pass edujobs, race to top, medicaid bill to include edujobs, edujobs finds new life in senate bill
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Dianne D. says
Aug 3, 2010 8:00 AM
In my community, only about 34% of the money allocated for education actually makes it to the classrooms. The rest gets tied up in the administrative offices. There is something desperately wrong there.
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Carol B. says
Aug 3, 2010 7:56 AM
Jobs, but educating people whether children or adults is more than a job. It takes 24/7 attention to the work, it means no real holidays (always thinking how to do something that will work better, be more fun, enhance the program) and we need all our teachers and then some, to educate our people well. The "classroom teachers" are the ones in front, but everyone is an educator just by being there- teaching someone something by the way we live.
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Ann G. says
Aug 3, 2010 7:41 AM
Without health and education an individual will be struggling all his/her life unless incredibly lucky. Multiply this exponentially and the same goes for a country. United States has the worst health care "system" in the developed world and one of the worst, if not the worst, public education systems. That along with the greed of Wall Street is driving the USA down. When are these right wingers going to wake up and realize what they are doing to your country. What a shame!!!!!!!
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Edward M. says
Aug 3, 2010 6:43 AM
Has anyone with a modicum of intelligence considered that the funding for most of your projects could be found by cutting the "defence" budget, say by half.
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Alexandra R. says
Aug 3, 2010 6:33 AM
Education and health care are most important. The human and economic loss to a country is incalculable if these are deficient.
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Therese J. says
Aug 3, 2010 6:04 AM
To quote your article, "Republicans balked at the $10 billion the bill asks for, citing the need for belt-tightening during an endless recession..." Education should be a TOP priority, receiving the funding needed to educate our future wage-earners. Instead, Republicans have focused on having tax cuts for the wealthy continued, when, by their own planning 10 years ago, the cuts are set to expire this January. Now they blame the Democrats-- --for everything that has gone wrong, including the recession!
Congress needs to get its priorities right and focus on educating our students NOW so we'll have responsible, effective, thoughtful, adults in years to come.
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Jo B. says
Aug 3, 2010 5:39 AM
One word: Education. Without good education a country is nothing.
Interesting article.thank you for sharing x
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nobo dy says
Aug 3, 2010 1:16 AM
thanks
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Kaye Skinner says
Aug 2, 2010 11:25 PM
Prayers going up.
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Chien Chao says
Aug 2, 2010 7:20 PM
education is the root of a country
Sunday, August 1, 2010
12 Foods With Super-Healing Powers
posted by Mel, selected from Caring.com Apr 16, 2010 5:01 pm
filed under: Diet & Nutrition, Eating for Health, Elder Care, Food & Recipes, Health & Wellness
<1 of 12>
By Nikki Jong, Caring.com
As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally. There are hundreds of extremely nutritious whole foods, but the dozen on this list do more than contribute healthy nutrients — they help you heal. In fact, every food on this list boasts multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, and more. Eat these super-healing picks and start feeling pretty super yourself.
1. Cherries
Cherries boast a laundry list of healing powers. For starters, they pack a powerful nutritional punch for a relatively low calorie count. They’re also packed with substances that help fight inflammation and cancer. As if that weren’t enough, in lab studies, quercetin and ellagic acid, two compounds contained in cherries, have been shown to inhibit the growth of tumors and even cause cancer cells to commit suicide — without damaging healthy cells. Cherries also have antiviral and antibacterial properties.
Anthocyanin, another compound in cherries, is credited with lowering the uric acid levels in the blood, thereby reducing a common cause of gout. Researchers believe anthocyanins may also reduce your risk of colon cancer. Further, these compounds work like a natural form of ibuprofen, reducing inflammation and curbing pain. Regular consumption may help lower risk of heart attack and stroke.
In Chinese medicine, cherries are routinely used as a remedy for gout, arthritis, and rheumatism (as well as anemia, due to their high iron content). Plus they’re delicious.
How much:
Aim for a daily serving while they’re in season locally. And keep a bag of frozen cherries in your freezer the rest of the year; frozen cherries retain 100 percent of their nutritional value and make a great addition to smoothies, yogurt, and oatmeal.
Tip:
Buy organic, since conventionally grown cherries can be high in pesticides.
<2 of 12>2. Guavas
Guavas are a small tropical fruit that can be round, oval, or pear-shaped. They’re not all that common, so they might be hard to find, depending on where you live. But if you can track them down, it’s more than worth it. Guavas contain more of the cancer-fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our bodies can’t process much of the lycopene in tomatoes until they’re cooked; the processing helps break down tough cell walls. However, guavas’ cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.
Lycopene protects our healthy cells from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, and even cancer. Lycopene consumption is associated with significantly lower rates of prostate cancer; in addition, men with prostate tumors who consumed lycopene supplements showed significant improvements, such as smaller tumors and decreased malignancy. Lycopene has also been found to inhibit the growth of breast cancer cells, and research suggests that this antioxidant may also help protect against coronary heart disease.
This strange-looking little fruit is also packed with vitamin C and other antioxidants. Serving for serving, guava offers more than 60 percent more potassium than a banana, which can help protect against heart disease and stroke. In fact, the nutrients found in guavas have been shown to lower LDL and boost HDL cholesterol, reduce triglycerides, and lower blood pressure.
How much:
Aim to eat fresh guavas as often as you can when you can find them in stores. They’re not commonly available in the freezer section; and most guava juices are processed and sweetened, so they don’t provide the same superior nutrition that the whole, fresh fruit does. One to two guavas a day is a good goal.
Tip:
Opt for the red-fleshed variety if you can; both are loaded with antioxidants, but the red type has more than the white-fleshed apple guava.
3. Beans
Beans are a miracle food. They lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meat, and fruit, think again — beans offer all three in a single package.
An assortment of phytochemicals found in beans has been shown to protect cells from cancerous activity by inhibiting cancer cells from reproducing, slowing tumor growth. Researchers at the Harvard School of Public Health reported that women who consumed beans at least twice a week were 24 percent less likely to develop breast cancer, and multiple studies have tied beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.
Beans deliver a whopping amount of antioxidants, which help prevent and fight oxidative damage. In fact, the USDA’s ranking of foods by antioxidant capacity places three varieties of beans (red beans, red kidney beans, and pinto beans) in the top four — and that’s among all food groups. Beans are a great source of dietary fiber, protein, and iron. They also contain the amino acid tryptophan; foods with high amounts of tryptophan can help regulate your appetite, aid in sleep, and improve your mood. Many are also rich in folate, which plays a significant role in heart health. And depending on the type of bean you choose, you’ll also get decent amounts of potassium, magnesium, vitamin B1 and B2, and vitamin K. Soybeans are a great source of omega-3 fatty acids.
In Chinese medicine, various types of beans have been used to treat alcoholism, food poisoning, edema (particularly in the legs), high blood pressure, diarrhea, laryngitis, kidney stones, rheumatism, and dozens of other conditions.
How much:
Aim for a minimum of two servings of beans per week.
Tip:
Adzuki and mung beans are among the most easily digested; pinto, kidney, navy, garbanzo, lima, and black beans are more difficult to digest.
4. Kiwifruit
This tiny, nutrient-dense fruit packs an amazing amount of vitamin C (double the amount found in oranges), has more fiber than apples, and beats bananas as a high-potassium food. The unique blend of phytonutrients, vitamins, and minerals found in kiwifruit helps protect against heart disease, stroke, cancer, and respiratory disease. Kiwifruit’s natural blood-thinning properties work without the side effects of aspirin and support vascular health by reducing the formation of spontaneous blood clots, lowering LDL cholesterol, and reducing blood pressure. Multiple studies have shown that kiwifruit not only reduces oxidative stress and damage to DNA but also prompts damaged cells to repair themselves.
Kiwifruit is often prescribed as part of a dietary regimen to battle cancer and heart disease, and in Chinese medicine it’s used to accelerate the healing of wounds and sores.
How much:
Aim to eat one to two kiwifruit a day while they’re in season, for the best taste and nutrition. California-grown kiwifruit are in season from October through May, and New Zealand kiwifruit are available between April and November.
Tips:
Kiwifruit contains enzymes that activate once you cut the fruit, causing the flesh to tenderize. So if you’re making a fruit salad, cut the kiwifruit last.
The riper the kiwifruit, the greater the antioxidant power, so let them ripen before you dig in.
5. Watercress
Not only is watercress extremely nutritious, it’s about as close as you can get to a calorie-free food. Calorie for calorie, it provides four times the calcium of 2 percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It’s packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.
The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to your body’s tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens. They’ve also been shown to help prevent lung and esophageal cancer and can help lower your risk for other cancers.
In Chinese medicine, watercress is thought to help reduce tumors, improve night vision, and stimulate bile production (improving digestion and settling intestinal gas). It’s used as a remedy for jaundice, urinary difficulty, sore throat, mumps, and bad breath.
How much:
Eat watercress daily if you can. In some regions, it’s more widely available during the spring and summer, when it’s cultivated outdoors. But since it can also be grown hydroponically in greenhouses, you can find it year-round in many grocery stores and at your local farmer’s market.
Tip:
You can cook it, but watercress is better for you when you eat it raw. Tuck it into a sandwich in place of lettuce.
Toss it with your favorite vegetables and eat it in a salad.
Watercress is great in pesto — just replace the basil with watercress — and soups.
Use watercress as a wonderfully detoxifying ingredient in a juice or smoothie.
6. Spinach
You already knew spinach was good for you, but did you know just how good? Spinach protects against eye disease and vision loss; it’s good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; it’s anti-inflammatory; and it’s great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.
A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.
Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.
How much:
Fresh spinach should be a daily staple in your diet. It’s available in practically every grocery store, no matter where you live, it’s easy to find year-round, and you’d be hard pressed to find a more nutritionally sound, versatile green. So do yourself a healthy favor and aim for a few ounces, raw or lightly steamed, every day.
Tips:
Add a handful of fresh spinach to your next fruit smoothie. It’ll change the color but not the taste.
Conventionally grown spinach is susceptible to pesticide residue; stick to organic.
7. Onions
Onions get a bad rap for their effect on the breath, but that’s not the only part of the body where they pack a wallop. Onions contain potent cancer-fighting enzymes; onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals.
Onions have super antioxidant power. They contain quercetin, a natural antihistamine that reduces airway inflammation and helps relieve symptoms of allergies and hay fever. Onions also boast high levels of vitamin C, which, along with the quercetin, battles cold and flu symptoms. Onions’ anti-inflammatory properties help fight the pain and swelling associated with osteo- and rheumatoid arthritis. Onions are also extremely rich in sulfur and they have antibiotic and antiviral properties, making them excellent for people who consume a diet high in protein, fat, or sugar, as they help cleanse the arteries and impede the growth of viruses, yeasts, and other disease-causing agents, which can build up in an imbalanced diet.
How much:
For all the health benefits onions provide, it would be ideal to eat one a day. However, if that’s not doable for you, add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are extremely good for you, but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they’re still great for you when they’re lightly cooked. And cooking meat at high temperatures (such as on a grill) with onions can help reduce or counteract carcinogens produced by the meat.
Tip:
Onions should be stored at room temperature, but if they bother your eyes when you cut them, try refrigerating them for an hour beforehand.
8. Carrots
Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.
Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.
How much:
Eat a serving of carrots each day if you can, and enjoy them year-round. Carrots are good for you whether they’re raw or lightly cooked; cooking helps break down the tough fiber, making some of the nutrients more easily absorbed. For the best nutrition, go for whole carrots that are firm and fresh-looking. Precut baby carrots are made from whole carrots and, although they’re convenient, they tend to lose important nutrients during processing.
Tips:
Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.
Buy organic; conventionally grown carrots frequently show high pesticide residues.
9. Cabbage
Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more — and it’ll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.
Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.
Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.
How much:
The more cabbage you can include in your diet, the better. A study of Polish women found that those who ate at least four servings of cabbage per week as adolescents were 72 percent less likely to develop breast cancer later in life than their peers who consumed only one weekly serving or less.
Tips:
Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.
Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.
Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.
10. Broccoli
You’ll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak — and a lot more protective phytonutrients.
Broccoli’s phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.
Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.
How much:
If you can eat a little broccoli every day, your body will thank you for it. If you can’t swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it’s properly cooked. Cooking reduces some of broccoli’s anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can’t find it where you live, frozen broccoli is a good substitute.
Tip:
Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.
11. Kale
Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It’s also a good source of calcium and iron.
Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting the body’s detoxification enzymes and fighting free radicals in the body. The indoles in kale have been shown to protect against breast, cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene (containing seven times as much as does broccoli), lutein, and zeaxanthin (ten times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.
How much:
Like cabbage, the more kale you can eat, the better. A daily serving is ideal. Eat it as much as you can, as long as you can find it fresh at your local grocery or farmer’s market. In some areas, it’s available all year; in others, it only makes an appearance during summer and fall.
Tips:
Kale’s growing season extends nearly year-round; the only time it’s out of season is summer, when plenty of other leafy greens are abundant.
Steam or saute kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.
Kale is also a great addition when it’s blended in fruit smoothies or juiced with other vegetables.
12. Dandelion
The same pesky weed known for ruining lawns has a long history of being used as a healing herb in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it’s one of the richest sources of vitamin A; among all green vegetables, it’s one of the best sources of beta-carotene.
Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It’s routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion supports the entire digestive system and increases urine output, helping flush toxins and excess salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of potassium that can occur with pharmaceutical diuretics.
Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding the healthy probiotic bacteria in the intestines; it also increases calcium absorption and has a beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and water retention; it can also help reduce high blood pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.
In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and root is a topical remedy for warts. Imagine — all this from a lowly weed!
How much:
How much dandelion to incorporate into your diet boils down to two factors: availability and personal preference. Dandelion greens are considered a specialty item in some areas and therefore can be difficult to find. They also have a pungent taste, and people tend to love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them a regular part of your diet.
Tip:
Use the root in soups or saute it on its own.
If the raw leaves are too bitter for you, try them lightly steamed or sauteed
filed under: Diet & Nutrition, Eating for Health, Elder Care, Food & Recipes, Health & Wellness
<1 of 12>
By Nikki Jong, Caring.com
As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally. There are hundreds of extremely nutritious whole foods, but the dozen on this list do more than contribute healthy nutrients — they help you heal. In fact, every food on this list boasts multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, and more. Eat these super-healing picks and start feeling pretty super yourself.
1. Cherries
Cherries boast a laundry list of healing powers. For starters, they pack a powerful nutritional punch for a relatively low calorie count. They’re also packed with substances that help fight inflammation and cancer. As if that weren’t enough, in lab studies, quercetin and ellagic acid, two compounds contained in cherries, have been shown to inhibit the growth of tumors and even cause cancer cells to commit suicide — without damaging healthy cells. Cherries also have antiviral and antibacterial properties.
Anthocyanin, another compound in cherries, is credited with lowering the uric acid levels in the blood, thereby reducing a common cause of gout. Researchers believe anthocyanins may also reduce your risk of colon cancer. Further, these compounds work like a natural form of ibuprofen, reducing inflammation and curbing pain. Regular consumption may help lower risk of heart attack and stroke.
In Chinese medicine, cherries are routinely used as a remedy for gout, arthritis, and rheumatism (as well as anemia, due to their high iron content). Plus they’re delicious.
How much:
Aim for a daily serving while they’re in season locally. And keep a bag of frozen cherries in your freezer the rest of the year; frozen cherries retain 100 percent of their nutritional value and make a great addition to smoothies, yogurt, and oatmeal.
Tip:
Buy organic, since conventionally grown cherries can be high in pesticides.
<2 of 12>2. Guavas
Guavas are a small tropical fruit that can be round, oval, or pear-shaped. They’re not all that common, so they might be hard to find, depending on where you live. But if you can track them down, it’s more than worth it. Guavas contain more of the cancer-fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our bodies can’t process much of the lycopene in tomatoes until they’re cooked; the processing helps break down tough cell walls. However, guavas’ cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.
Lycopene protects our healthy cells from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, and even cancer. Lycopene consumption is associated with significantly lower rates of prostate cancer; in addition, men with prostate tumors who consumed lycopene supplements showed significant improvements, such as smaller tumors and decreased malignancy. Lycopene has also been found to inhibit the growth of breast cancer cells, and research suggests that this antioxidant may also help protect against coronary heart disease.
This strange-looking little fruit is also packed with vitamin C and other antioxidants. Serving for serving, guava offers more than 60 percent more potassium than a banana, which can help protect against heart disease and stroke. In fact, the nutrients found in guavas have been shown to lower LDL and boost HDL cholesterol, reduce triglycerides, and lower blood pressure.
How much:
Aim to eat fresh guavas as often as you can when you can find them in stores. They’re not commonly available in the freezer section; and most guava juices are processed and sweetened, so they don’t provide the same superior nutrition that the whole, fresh fruit does. One to two guavas a day is a good goal.
Tip:
Opt for the red-fleshed variety if you can; both are loaded with antioxidants, but the red type has more than the white-fleshed apple guava.
3. Beans
Beans are a miracle food. They lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meat, and fruit, think again — beans offer all three in a single package.
An assortment of phytochemicals found in beans has been shown to protect cells from cancerous activity by inhibiting cancer cells from reproducing, slowing tumor growth. Researchers at the Harvard School of Public Health reported that women who consumed beans at least twice a week were 24 percent less likely to develop breast cancer, and multiple studies have tied beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.
Beans deliver a whopping amount of antioxidants, which help prevent and fight oxidative damage. In fact, the USDA’s ranking of foods by antioxidant capacity places three varieties of beans (red beans, red kidney beans, and pinto beans) in the top four — and that’s among all food groups. Beans are a great source of dietary fiber, protein, and iron. They also contain the amino acid tryptophan; foods with high amounts of tryptophan can help regulate your appetite, aid in sleep, and improve your mood. Many are also rich in folate, which plays a significant role in heart health. And depending on the type of bean you choose, you’ll also get decent amounts of potassium, magnesium, vitamin B1 and B2, and vitamin K. Soybeans are a great source of omega-3 fatty acids.
In Chinese medicine, various types of beans have been used to treat alcoholism, food poisoning, edema (particularly in the legs), high blood pressure, diarrhea, laryngitis, kidney stones, rheumatism, and dozens of other conditions.
How much:
Aim for a minimum of two servings of beans per week.
Tip:
Adzuki and mung beans are among the most easily digested; pinto, kidney, navy, garbanzo, lima, and black beans are more difficult to digest.
4. Kiwifruit
This tiny, nutrient-dense fruit packs an amazing amount of vitamin C (double the amount found in oranges), has more fiber than apples, and beats bananas as a high-potassium food. The unique blend of phytonutrients, vitamins, and minerals found in kiwifruit helps protect against heart disease, stroke, cancer, and respiratory disease. Kiwifruit’s natural blood-thinning properties work without the side effects of aspirin and support vascular health by reducing the formation of spontaneous blood clots, lowering LDL cholesterol, and reducing blood pressure. Multiple studies have shown that kiwifruit not only reduces oxidative stress and damage to DNA but also prompts damaged cells to repair themselves.
Kiwifruit is often prescribed as part of a dietary regimen to battle cancer and heart disease, and in Chinese medicine it’s used to accelerate the healing of wounds and sores.
How much:
Aim to eat one to two kiwifruit a day while they’re in season, for the best taste and nutrition. California-grown kiwifruit are in season from October through May, and New Zealand kiwifruit are available between April and November.
Tips:
Kiwifruit contains enzymes that activate once you cut the fruit, causing the flesh to tenderize. So if you’re making a fruit salad, cut the kiwifruit last.
The riper the kiwifruit, the greater the antioxidant power, so let them ripen before you dig in.
5. Watercress
Not only is watercress extremely nutritious, it’s about as close as you can get to a calorie-free food. Calorie for calorie, it provides four times the calcium of 2 percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It’s packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.
The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to your body’s tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens. They’ve also been shown to help prevent lung and esophageal cancer and can help lower your risk for other cancers.
In Chinese medicine, watercress is thought to help reduce tumors, improve night vision, and stimulate bile production (improving digestion and settling intestinal gas). It’s used as a remedy for jaundice, urinary difficulty, sore throat, mumps, and bad breath.
How much:
Eat watercress daily if you can. In some regions, it’s more widely available during the spring and summer, when it’s cultivated outdoors. But since it can also be grown hydroponically in greenhouses, you can find it year-round in many grocery stores and at your local farmer’s market.
Tip:
You can cook it, but watercress is better for you when you eat it raw. Tuck it into a sandwich in place of lettuce.
Toss it with your favorite vegetables and eat it in a salad.
Watercress is great in pesto — just replace the basil with watercress — and soups.
Use watercress as a wonderfully detoxifying ingredient in a juice or smoothie.
6. Spinach
You already knew spinach was good for you, but did you know just how good? Spinach protects against eye disease and vision loss; it’s good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; it’s anti-inflammatory; and it’s great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.
A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.
Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.
How much:
Fresh spinach should be a daily staple in your diet. It’s available in practically every grocery store, no matter where you live, it’s easy to find year-round, and you’d be hard pressed to find a more nutritionally sound, versatile green. So do yourself a healthy favor and aim for a few ounces, raw or lightly steamed, every day.
Tips:
Add a handful of fresh spinach to your next fruit smoothie. It’ll change the color but not the taste.
Conventionally grown spinach is susceptible to pesticide residue; stick to organic.
7. Onions
Onions get a bad rap for their effect on the breath, but that’s not the only part of the body where they pack a wallop. Onions contain potent cancer-fighting enzymes; onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals.
Onions have super antioxidant power. They contain quercetin, a natural antihistamine that reduces airway inflammation and helps relieve symptoms of allergies and hay fever. Onions also boast high levels of vitamin C, which, along with the quercetin, battles cold and flu symptoms. Onions’ anti-inflammatory properties help fight the pain and swelling associated with osteo- and rheumatoid arthritis. Onions are also extremely rich in sulfur and they have antibiotic and antiviral properties, making them excellent for people who consume a diet high in protein, fat, or sugar, as they help cleanse the arteries and impede the growth of viruses, yeasts, and other disease-causing agents, which can build up in an imbalanced diet.
How much:
For all the health benefits onions provide, it would be ideal to eat one a day. However, if that’s not doable for you, add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are extremely good for you, but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they’re still great for you when they’re lightly cooked. And cooking meat at high temperatures (such as on a grill) with onions can help reduce or counteract carcinogens produced by the meat.
Tip:
Onions should be stored at room temperature, but if they bother your eyes when you cut them, try refrigerating them for an hour beforehand.
8. Carrots
Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.
Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.
How much:
Eat a serving of carrots each day if you can, and enjoy them year-round. Carrots are good for you whether they’re raw or lightly cooked; cooking helps break down the tough fiber, making some of the nutrients more easily absorbed. For the best nutrition, go for whole carrots that are firm and fresh-looking. Precut baby carrots are made from whole carrots and, although they’re convenient, they tend to lose important nutrients during processing.
Tips:
Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.
Buy organic; conventionally grown carrots frequently show high pesticide residues.
9. Cabbage
Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more — and it’ll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.
Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.
Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels. In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.
How much:
The more cabbage you can include in your diet, the better. A study of Polish women found that those who ate at least four servings of cabbage per week as adolescents were 72 percent less likely to develop breast cancer later in life than their peers who consumed only one weekly serving or less.
Tips:
Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.
Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.
Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.
10. Broccoli
You’ll find it difficult to locate another single food source with as much naturally occurring health-promoting properties as broccoli. A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak — and a lot more protective phytonutrients.
Broccoli’s phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.
Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk. In Chinese medicine, broccoli is used to treat eye inflammation.
How much:
If you can eat a little broccoli every day, your body will thank you for it. If you can’t swing it, aim for eating it as regularly as possible. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it’s properly cooked. Cooking reduces some of broccoli’s anticancer components, but lightly steaming it will preserve most of the nutrients. Broccoli is available fresh year-round in most areas, but if you can’t find it where you live, frozen broccoli is a good substitute.
Tip:
Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.
11. Kale
Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It’s also a good source of calcium and iron.
Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting the body’s detoxification enzymes and fighting free radicals in the body. The indoles in kale have been shown to protect against breast, cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene (containing seven times as much as does broccoli), lutein, and zeaxanthin (ten times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.
How much:
Like cabbage, the more kale you can eat, the better. A daily serving is ideal. Eat it as much as you can, as long as you can find it fresh at your local grocery or farmer’s market. In some areas, it’s available all year; in others, it only makes an appearance during summer and fall.
Tips:
Kale’s growing season extends nearly year-round; the only time it’s out of season is summer, when plenty of other leafy greens are abundant.
Steam or saute kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.
Kale is also a great addition when it’s blended in fruit smoothies or juiced with other vegetables.
12. Dandelion
The same pesky weed known for ruining lawns has a long history of being used as a healing herb in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it’s one of the richest sources of vitamin A; among all green vegetables, it’s one of the best sources of beta-carotene.
Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It’s routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion supports the entire digestive system and increases urine output, helping flush toxins and excess salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of potassium that can occur with pharmaceutical diuretics.
Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding the healthy probiotic bacteria in the intestines; it also increases calcium absorption and has a beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and water retention; it can also help reduce high blood pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.
In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and root is a topical remedy for warts. Imagine — all this from a lowly weed!
How much:
How much dandelion to incorporate into your diet boils down to two factors: availability and personal preference. Dandelion greens are considered a specialty item in some areas and therefore can be difficult to find. They also have a pungent taste, and people tend to love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them a regular part of your diet.
Tip:
Use the root in soups or saute it on its own.
If the raw leaves are too bitter for you, try them lightly steamed or sauteed
Emotions as Guides
posted by Karla McLaren Jul 31, 2010 3:09 pm
filed under: Emotional Genius, Health & Wellness, Healthy Mind, emotions, empathy
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Though regular readers of this blog may have caught onto this already, the premise of The Language of Emotions: What Your Feelings are Trying to Tell You is that all of your emotions exist for specific and protective reasons. Emotions are an irreplaceable aspect of your intelligence and your capacity to understand the world, and you feel emotions because they have something to tell you. If you learn what messages your emotions are trying to give you, you’ll be able to work with them in excellent new ways.
So far, we’ve looked at the gifts of anger, sadness, fear, and contentment. Every emotion has a purpose and is necessary to your well-being, but some of them are difficult to manage. However, if you can learn to listen closely to your emotions, you can access some of the most important aspects of your innate intelligence. Unfortunately, most of us have learned only two ways to deal with emotions: Expression and Repression (which don’t really work in all cases).
Take expression: Some emotions are good to express. Happiness and contentment are two that come to mind. Sadness is also nice to express (if it’s safe to cry). Depression can be good to express instead of bottle up. But think about rage, jealousy, hatred, or shame. You want to be able to feel these emotions (because they have a valid purpose in your psyche), but if you express them, you can hurt yourself or other people.
Expressing difficult emotions can be very problematic, as we all know. Current neurological and psychological research is showing us that constantly expressing strong emotions tends to essentially wear a pathway into your brain. If you let loose with rage or anxiety, your brain will learn how to rage and be anxious; therefore, the next time you meet a possibly enraging or anxiety-producing situation, your brain may move to rage or anxiety simply because you taught it to. The plasticity of your brain doesn’t just apply to learning new skills or new languages; it also applies to learning how to manage your emotions.
People tend to repress difficult emotions, which is a good idea if they don’t have any other skills. However, since all emotions carry truly important messages, repressing them means you won’t get those messages or learn those lessons; instead, you’ll just become less able to work with the emotions you repress. If you can envision your emotions moving forward to bring you messages and give you help, you can see that repression just shoves that help under the rug. In the case of strong emotions like rage or hatred, yes, repression is better than expression. But since rage and hatred have something very important to say to you, repressing them will actually impede your ability to understand yourself
filed under: Emotional Genius, Health & Wellness, Healthy Mind, emotions, empathy
<1 of 2>
Though regular readers of this blog may have caught onto this already, the premise of The Language of Emotions: What Your Feelings are Trying to Tell You is that all of your emotions exist for specific and protective reasons. Emotions are an irreplaceable aspect of your intelligence and your capacity to understand the world, and you feel emotions because they have something to tell you. If you learn what messages your emotions are trying to give you, you’ll be able to work with them in excellent new ways.
So far, we’ve looked at the gifts of anger, sadness, fear, and contentment. Every emotion has a purpose and is necessary to your well-being, but some of them are difficult to manage. However, if you can learn to listen closely to your emotions, you can access some of the most important aspects of your innate intelligence. Unfortunately, most of us have learned only two ways to deal with emotions: Expression and Repression (which don’t really work in all cases).
Take expression: Some emotions are good to express. Happiness and contentment are two that come to mind. Sadness is also nice to express (if it’s safe to cry). Depression can be good to express instead of bottle up. But think about rage, jealousy, hatred, or shame. You want to be able to feel these emotions (because they have a valid purpose in your psyche), but if you express them, you can hurt yourself or other people.
Expressing difficult emotions can be very problematic, as we all know. Current neurological and psychological research is showing us that constantly expressing strong emotions tends to essentially wear a pathway into your brain. If you let loose with rage or anxiety, your brain will learn how to rage and be anxious; therefore, the next time you meet a possibly enraging or anxiety-producing situation, your brain may move to rage or anxiety simply because you taught it to. The plasticity of your brain doesn’t just apply to learning new skills or new languages; it also applies to learning how to manage your emotions.
People tend to repress difficult emotions, which is a good idea if they don’t have any other skills. However, since all emotions carry truly important messages, repressing them means you won’t get those messages or learn those lessons; instead, you’ll just become less able to work with the emotions you repress. If you can envision your emotions moving forward to bring you messages and give you help, you can see that repression just shoves that help under the rug. In the case of strong emotions like rage or hatred, yes, repression is better than expression. But since rage and hatred have something very important to say to you, repressing them will actually impede your ability to understand yourself
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