How To Stimulate Your Children To Eat More Fruits And Vegetables?

Fruit and vegetable enjoy deserved reputation as great helpers in our daily attempt to stay healthy and slim and these food products are associated with the reduced risk of many serious diseases.

Studies have shown that there is a connection between increased fruit and vegetable consumption and reduced risk of cancer (including cancer of the oral cavity, throat, stomach, colon and respiratory system). Thus, diet rich in fruit and vegetable is associated with the reduced risk of developing diabetes type 2, stroke, heart disease and high blood pressure (hypertension).

Fruit and vegetable help prevent various diseases, but they are also an excellent source of vitamins, minerals and fiber, contain little fat and contain folic acid (green leaf vegetables).

Experts say that it is not true that children do not want to consume fruit and vegetable, which is a common excuse. In countries where fruit and vegetable are traditionally consumed in large quantities, parents have no problem make their children eat their healthy five portions of fruit and vegetable per day.

Since children learn from their parents and they are consuming enough fruit and vegetable, then without any problem, their children will consume these meals, too.

It is best for children at the age of 2-10 to consume fruit and vegetable served in “relaxed” atmosphere, i.e. not to do “drama” about it. As addition to any other food, serve fruits and vegetables to your children with their favorite food.

Just Be Creative

Here are some creative tips on how to make children eat more fruit and vegetables:

Combined with Vegetables: 

• Make mashed pumpkin or sweet potatoes instead of regular mashed potatoes. 

• Power up your pizza with tomato, peppers, mushrooms, pineapple, young garlic and spinach. 

• Add vegetables in the soup. 

• Fill roast potatoes with wheat grains, young garlic, mushrooms and red pepper. 

• Be creative when serving a salad. Do not just make a tomato and cucumber salad, add paprika, shredded mushrooms, grated ginger, onion chopped circles, spinach or any other favorite vegetables. 

Combined with Fruit: 

• Add fruit in green salads – try with pieces of pear, apple, grapes, mango, strawberries, almonds or blueberries. 

• Add blueberries or grated banana in pancakes dough. 

• Add exotic fruits such as papaya, mango or pineapple in fruit salad. 

• Mix apples, ginger, carrot and orange in blender and serve it as a refreshing drink. 

• Pack fresh fruit in a plastic box, so the child can take it to school. Drain a little lemon juice over apples and pears so they would not turn brown. 

With a little creativity and effort you can stimulate your children eat more fruit and vegetable and enrich their diet which will strengthen their body.

12 Health Benefits of Lemons and Limes That You Probably Haven’t Heard of Yet

Lemons and limes belong to the citrus fruit family, known for their high levels of vitamin C content and other essential minerals. Regardless of their acidity and sour taste, these fruits do not acidify the human body but on the contrary, their consumption has an alkaline effect upon it. Citrus fruits’ rinds contain limonene, a compound known to be anti-carcinogenic and liver healthy. It is also used to promote weight loss and treat bronchitis.

Lemon and Lime’s Nutritional Benefits

These citrus fruits are rich in folate, potassium, vitamin C, B6, flavonoids, phytochemicals and limonene. D-Limonene is a compound known to be anti-carcinogenic and to help promote the production of those particular enzymes that have the ability to detoxify carcinogens.

Health Benefits

Lemons and limes contain excellent anticancer and antioxidant properties. In addition, they also contain a high content of antibiotics that are capable of combating against the bacteria present in the body. The following are just a few of lemon and lime’s numerous health benefits:

1. Lemon and lime help you combat common cold:

Combine the juice of two lemons or limes with half a liter of warm water. Add raw honey to taste and consume before you go to bed at night. The anti-viral properties found in lemons and limes will help you to effectively fight against common cold symptoms as well as boost your body’s immune response to fight off the infection.

2. Improve digestion:

The consumption of both lemons and limes can help you relieve indigestion, bloating and foul burping.

3. Relieve constipation:

Relieve your constipation problems by consuming a mix of lime or lemon, a glass of warm water and a small amount of raw honey to add a better taste to this healthy drink. Consume this drink before breakfast, on an empty stomach, to get an instant relief from constipation. Besides constipation relief, your body will also receive an excellent detox.

4. Reduce frequency of heartburn:

Reduce frequent heartburns by consuming a mixture of 2 teaspoons of either fresh lemon or lime juice and a glass of warm water.

5. Combat inflammatory disorders:

Both lemon and lime juice are highly effective in the combat against inflammatory disorders like arthritis, sciatica and rheumatism among others. The consumption of these juices is also associated with a reduced risk of gout, due to lemon and lime’s ability to inhibit the uric acid buildup in the body’s tissues.

6. Treat asthma:

If you have asthma, you can relieve its symptoms by taking a tablespoon of lemon juice an hour before each meal.

7. Reduce swollen gums:

To relieve swollen gums, combine some freshly-squeezed lime juice (diluted) with a pinch of sea salt and consume the resulting mixture. Another thing you can try to relieve this issue is to rub a piece of the albedo of a lime or a lemon (the white flesh under the peel) on your gums. Thus you will reduce their swelling.

8. Relieve sore throat:

Prepare a mixture of warm water and lemon juice (ration 1:1) and gargle with it to obtain an instant relief.

9. Relieve burning heels and soles:

Take a slice of lemon or lime and rub it onto the affected area (sole, feet, heel) to relieve the pain or burning sensation. By doing this, you will also encourage the process of toxin elimination from the pores of your feet.

10. Nourish skin:

Lime and lemon peel help to moisture skin. Therefore, by rubbing dry or scaly skin with a piece of lemon or lime peel, you will provide it with its much needed moisture and it will become soft and supple like never before.

11. Relax your body and help you fall asleep fast:

Soak your feet in a solution of lemon or lime and warm water. Its fresh smell and its cooling and astringent effects will provide you with instant relaxation, making you fall asleep right away.

12. Relieve cholera:

The regular consumption of a cup of lemon or lime juice will help you destroy the cholera bacilli virus. Drink the same amount of water as well. Lemon and lime’s anti-viral properties are highly effective when it comes to this virus and will help you eliminate it within a short period of time.

Extra Juicing Tips

To get the most of your lemon or lime juice, you should include the entire fruit together with its peel. We all know that the peel is the part where harmful ingredients are usually contained, so prior to juicing you should make sure that the fruit is properly washed. Also, try buying 100% organic fruits in order to avoid the consumption of pesticides and GMO lemons and limes.

Using the whole fruit when preparing your juice will surely provide you with all the health benefits the fruit has to offer. The compound we’ve mentioned above, known as limonene, is very high in the white part of the fruit, just under the peel, so by juicing the entire fruit you will get the most of it.

In addition, you can use lemon and lime juice to make ice cubes and add them to other drinks as well. The ice cubes prepared like this can stay refrigerated up to two weeks and after that period they will start losing their taste and potential benefits.

A useful tip when buying lemons, is to look at their stem ends. The number of lines radiating from the stem shows you how high is their mineral content. The greater this number is, the higher their mineral content.

Caution:

You should always consume lemon or lime juice in moderation.

If you notice any allergic reactions to some of these fruits, stop consuming them immediately and consult your healthcare provider.

How To Stimulate Your Children To Eat More Fruits And Vegetables?

Fruit and vegetable enjoy deserved reputation as great helpers in our daily attempt to stay healthy and slim and these food products are associated with the reduced risk of many serious diseases.

Studies have shown that there is a connection between increased fruit and vegetable consumption and reduced risk of cancer (including cancer of the oral cavity, throat, stomach, colon and respiratory system). Thus, diet rich in fruit and vegetable is associated with the reduced risk of developing diabetes type 2, stroke, heart disease and high blood pressure (hypertension).

Fruit and vegetable help prevent various diseases, but they are also an excellent source of vitamins, minerals and fiber, contain little fat and contain folic acid (green leaf vegetables).

Experts say that it is not true that children do not want to consume fruit and vegetable, which is a common excuse. In countries where fruit and vegetable are traditionally consumed in large quantities, parents have no problem make their children eat their healthy five portions of fruit and vegetable per day.

Since children learn from their parents and they are consuming enough fruit and vegetable, then without any problem, their children will consume these meals, too.

It is best for children at the age of 2-10 to consume fruit and vegetable served in “relaxed” atmosphere, i.e. not to do “drama” about it. As addition to any other food, serve fruits and vegetables to your children with their favorite food.

Just Be Creative

Here are some creative tips on how to make children eat more fruit and vegetables:

Combined with Vegetables: 

• Make mashed pumpkin or sweet potatoes instead of regular mashed potatoes. 

• Power up your pizza with tomato, peppers, mushrooms, pineapple, young garlic and spinach. 

• Add vegetables in the soup. 

• Fill roast potatoes with wheat grains, young garlic, mushrooms and red pepper. 

• Be creative when serving a salad. Do not just make a tomato and cucumber salad, add paprika, shredded mushrooms, grated ginger, onion chopped circles, spinach or any other favorite vegetables. 

Combined with Fruit: 

• Add fruit in green salads – try with pieces of pear, apple, grapes, mango, strawberries, almonds or blueberries. 

• Add blueberries or grated banana in pancakes dough. 

• Add exotic fruits such as papaya, mango or pineapple in fruit salad. 

• Mix apples, ginger, carrot and orange in blender and serve it as a refreshing drink. 

• Pack fresh fruit in a plastic box, so the child can take it to school. Drain a little lemon juice over apples and pears so they would not turn brown. 

With a little creativity and effort you can stimulate your children eat more fruit and vegetable and enrich their diet which will strengthen their body.

Benefits of Jamun / Black Plum

About Black Plum/Jamun

Black plum is very famous fruit in India where it is well known as Jamun and belongs to the Myrtaceae family. It is also known as jambul, jambolan, jambas, malabar plum, rajaman, neredu, kala jamun, naval, jamali, java plum and etc in other regions of the world. It is very attractive, sweet and delicious fruit found everywhere during rainy season (in the month of June or July) in the market or road side.

Jamun tree was first originated in India which has now been spread to the tropical regions of all over the world in many countries of Southeast Asia and Eastern Africa (like India, Pakistan, Nepal, Trinidad, Surinam, Tobago, Bangladesh, Sri Lanka, Indonesia and etc). It is found in many varieties however most common variety is oblong shaped and deep purple or bluish colored jamun.

Benefits of Jamun/Black Plum

Generally all varieties of the Jamun contain sugar in the form of glucose and fructose which are commonly found in almost all ripe fruit. It is rich source of minerals, vitamins and phytonutrients. It is liked by almost everyone during its season because of its tasty and delicious flavor. Some of its nutritional and medicinal health benefits are given below:

Natural Blood Purifier

• Its richness of iron makes it a good blood purifier as it ensures oxygenated blood supply with good amount of hemoglobin all through the body.

Good for Eye and Skin Health

• Black plum contains good amount of vitamins like A and C as well as minerals which are very beneficial for the health of eye and skin.

Cures Digestive Disorders

• Jamun has cooling property thus very beneficial for curing digestive disorders.

Keeps Skin Fresh

• Its astringent property makes it able to keep oily skin fresh, smooth and acne free.

Prevents from Infection

• Its availability with oxalic acid, gallic acid, malic acid, tannins, betulic acid and etc makes it capable as an anti-malarial, anti-infective and antibacterial.

Keeps Teeth and Gums Healthy

• The antibacterial property of its leaves helps in strengthening as well as preventing teeth and gums from various infections.

Prevents from Seasonal Problems

• Its high level of vitamin C availability makes body immunity system strong to fight with common seasonal problems.

Prevents from Heart Disorders

• Black plum contains good amount of potassium mineral which is very beneficial for keeping heart healthy and preventing for diseases like hypertension, stroke and other cardio vascular diseases.

Prevents from Free Radicals

• The darker fruit contains more anthocyanins pigment thus has strong anti-oxidant property which prevents from free radicals harmful effects, premature aging and infections.

Benefits of Jamun for Diabetes

Regulates Blood Sugar Level

• Jamun fruit is very good remedy for the people suffering from diabetes because of its anti-diabetic properties which helps keeping blood sugar level under control by converting starch and sugar into the energy.

Cures Diabetes Symptoms and Complications

• Black plum is a fruit of low glycemic index which keeps blood sugar level under check as well as cures common diabetes symptoms and complications like excess thirst, urination and etc.
• It’s all forms such as leaves, bark, seeds and fruit are very useful for treating diabetes.

Benefits of Jamun Seeds and Seeds Powder

Treats Gastric Disorders

• Jamun bark and seeds powder is very useful for the treatment of gastric disorders like diarrhea, indigestion, dysentery, dyspepsia and etc.

Treats Pimple Problem

• Applying paste of seeds powder and cow milk to the face during bed time helps in treating pimples.

Cures Kidney Disorders

• Eating jamun seeds powder with yogurt helps in curing kidney stones disorders.

Regulates Blood Sugar Level and Stimulates Insulin Secretion

• Taking jamun seeds powder on daily basis three times a day helps in regulating blood sugar level as well as stimulating insulin secretion.

Cures various Disorders

• Black plum also cures polyuria, irritable bowel syndrome, bleeding hemorrhoids, fatigue, excess salivation and etc.

Benefits of Jamun Ka Sirka (Black Plum Vinegar)

Treats Medical Conditions

• Vinegar or sirka made from its fruit helps in treating the cases like enlargement of spleen, urine retention, chronic diarrhea and etc.

Improves Appetite and Cures Constipation

• It is used to increase appetite level as well as curing constipation if jamun ka sirka is taken with equal amount of water two times a day.

Benefits of Jamun Juice

Treats Ringworm Problem

• Jamun juice diluted with water helps in treating skin problems like ringworm and etc if applied as a lotion.

Improves Body Stamina

• Black plum juice helps in removing weakness, treating anaemia, increasing memory level, treating sexual weakness and etc if the mixture of one tsf jamun juice, honey and amla juice is taken regularly in the early morning.

Benefits of Jamun Bark

Cures Respiratory Disorders

• Jamun bark water (boil some bark into water) helps in curing the respiratory disorders including asthma, bronchitis as well as mouth ulceration, gum pain, stomatitis and etc.

Treats Various Other Problems

• It is used to treat intestinal worming, urinary disorders and bleeding gums.

Relieves Pain and Inflammation

• Applying it to the affected part topically helps in relieving pain and inflammations on the body.

Treat Leucorrhoea

• Taking jamun bark water with honey tow times a day is very beneficial to treat leucorrhoea among women.

Benefits of Jamun/Black Plum Leaves

Maintains Health of Digestive System and Oral Cavity

• Jamun leaves are very beneficial for the health of digestive system and oral cavity. It has been used for years as an ayurvedic medicine to treat problems like gastric ulcer, diarrhea and etc.

Strengthens Teeth and Gum

• Black plum leaves are anti-bacterial in nature thus using its powder as a tooth paste regularly helps in strengthening teeth and gums as well as remove bad breath problem.

Nutritional Benefits of Black Plum/Jamun per 100 g

(Source: USDA Nutrient Database)

Energy: 62 kcal

Protein: 0.70 g

Water: 84.75 g

Dietary fibers: 0.6 g

Fat: 0.23 g

Carbohydrate: 14 g

Oxalic Acid: 89 mg

Minerals

Magnesium: 35 mg

Phosphorus: 15.6 mg

Calcium: 15 mg

Iron: 0.30 mg

Electrolytes

Potassium: 55 mg

Sodium: 26.20 mg

Vitamins

Thiamine (B1): 0.019 mg

Riboflavin (B2): 0.009 mg

Niacin (B3): 0.245 mg

Vitamin B6: 0.038 mg

Carotene: 48 mg

Vitamin C: 18 mg

Folic acid: 3 mg

How to Select and Store

Buy fresh jamun from the market in small amounts so that it can be finished within two to three days as it easily gets declined after some days. Generally it is picked from the ground when it falls after getting ripe or picked directly from the tree when it changes its color to dark blue or purple. It is easily available on the road side market or supermarket in the packed container during its season from May to July.

Always take care of the chemicals used to keep it fresh for long time while buying. Always buy slight loose, pulpy, dark colored, fresh, intact skinned, heavy and good looking jamun. Avid buying bruised, spotted, cut, wrinkled, small, light weight and light colored jamun from the market. It can be stored at room temperature for two days however; in the refrigerator (packed in the airtight container after well wash) it can be stored for week long.

How to Enjoy

Jamun or black plum can be enjoyed in the number of ways such as fruit salad, jamun ka sirka, jamun seeds powder, leaves, leaves powder, jamun juice, jam, murabba, jellies, pickles, chatni and etc. It can be sprinkled with black pepper powder, black salt or etc according to the taste and requirement of person.

Precautions, Side Effects and Disadvantages

As we all know that everything has its both aspects positive and negative which we must know to be careful to our health. Some of the side effects, precautions and disadvantages of the jamun or black plum are given below:

• Jamun seeds, barks and leaves have property to lower the blood sugar level thus should be taken carefully by the diabetic patients as it may reduce blood sugar level to a great level.
• It should be avoided some days before and after any surgery as it might lower the blood sugar level.
• It should be taken carefully by the person going on medications of diabetes.
• It should be avoided eating jamun with empty stomach and should be taken after meals.
• Avoid drinking milk at least one hour before and after eating jamun.
• It should be avoided by the people regularly suffering from edema or body swelling, history of regular vomiting and people on fast for long time.
• Excess intake of it should be avoided as it may lead to body pain and fever.

How Much Black Plum/Jamun to Eat a Day

As we all are well aware of its both aspects pros and cons, it give us an accurate estimate of how much jamun or black plum should be taken on daily basis. However, regular intake of it depends on the age, weight and health conditions of the person. It should always be taken care of while eating jamun as natural things are not always safe and need precautions according to the body health. If it is used by someone as a home remedy on daily basis, he must consult his doctor or physician to know the need.