Coconuts

Benefit

• Useful source of fibre
• Drawbacks
• High in saturated fat
• High in calories

Coconut oil, used in confectionery and margarine, is one of only two plants oils in common use that are high in saturated fat (the other is palm oil). Although the oil does not contain cholesterol, the consumption of coconut oil still raises cholesterol level in blood which in turn increase the risk of a heart attack. Coconut oil also lacks most of the nutrients that other nut and vegetable oils contain. The coconut’s flesh contains 351 calories per 100g more than three quarters of which come from saturated fat. The flesh contain plenty of dietary fibre, but is a relatively poor source of vitamin E and the minerals which most nuts are provide. Even though it is high in saturated fat, it is easy digestible, and it can be useful for people suffering from digestive disorder who have difficulty absorbing most other dietary fats.

Coconut can be eaten fresh, or it can be shredded and dried for use in desserts, ice creams and processed food. It is best known in British kitchen in its desiccated form, which has a slightly lower saturated fat content.

Coconut milk, the sweet tasting white fluid contained in the heart of the coconut, can be served as a drink, or used as a marinade. A cup of coconut  milk contains only about 57 calories and about 12g of carbohydrate. The protein content in the of fresh coconut milk is low 0.7g per cup and there is less than 0.5g of saturated fat. The coconut milk sold in supermarkets is seldom the fresh from. It is usually produced by squeezing liquid from a mixture of grated coconut flesh and water. Its calorific and nutritional value is lower than fresh coconut milk.

Coconut  cream – a rich, fatty mixture made from coconut flesh and milk- is often used in oriental curries.

Coffee

Benefits

• Mild laxative and diuretic
• Stimulates alertness
• Can keep you awake when needed

Drawbacks

A high intake of brewed or percolated coffee is linked to an increasing risk of heart disease

Coffee that has been brewed may raise blood cholesterol levels

Can cause migraine in susceptible individuals

In woman, an excessive intake may increase the risk of osteoporosis in later life.

As well as being rich source of caffeine , coffee also contains at least 300 other active ingredients, though only one of these –niacin- has any nutritional value. Niacin is produced during the bean-roasting process and one cup of coffee provides about 1mg of vitamin. But you would need to drink about 15 cups to obtain the adult daily requirement of niacin from the source. Any other nutritional value in the drink is derived from added milk and sugar.

Zucchini

Benefits

Low in calories

Good source of beta carotene

Useful source of vitamin C and folate

Courgettes, a type of small young marrow, have tender edible skins and this is where most of the nutrients are found. A 100g portion of lightly boiled courgettes provides over a quarter of the vitamin C and a sixth of  the folate an adult needs each day, while containing only 19 calories. ( The same amount shallow-fried provides around 63 calories) Courgettes also supply beta carotene which body converts to vitamin A. Orangey-yellow courgette flowers can be served raw in salads or hot stuffed with finely chopped vegetables.

Cranberries

Juice helps to fight bladder, kidney and urinary tract infections

The juice of these scarlet berries has long been as a home remedy for cystitis and other bladder, kidney and urinary- tract infections, especially in native North America.

Initially, the scientific explanation for this was based on the high acidity content of the cranberries. It was through that they raised the acid levels of the urine, there by killing the bacteria responsible for the research undertaken in Ohio, USA, suggests that cranberries contain a substance that stops the infectious bacteria from clinging to the cells that line the urinary tract and bladder, preventing them from multiplying. Farther research undertaken by Israeli scientists comparing a variety of juices indicates that the only other fruit to have the similar effect is the blueberry, a member of the same botanical family.

Cucumber

Benefit

Low in calories

The cool, crisp cucumber belongs to the same family as courgettes, pumpkins, watermelons and other squashes. It is one of the first vegetable to be cultivated in the world, although it actually has little nutritional value. Its most remarkable quality is an exceptionally high water content- 96.4 per cent- which make it more refreshing and lowin calories It is natural diuretic, but not particularly powerful one.

Although cucumber have long been valued as an ingredient in skin care preparations there is no scientific proof that there extract is beneficial to the skin or that slices placed over the eyes will have a reviving effect.

Dates

Benefits

Useful source of vitamin

Rich in potassium

Gentle laxative

Drawbacks

May trigger migraines

Dried dates are high in sugar, which can cause tooth decay and gum disease.