PINEAPPLE. A JEWEL OF THE TROPICS.

Pineapple is a fruit that originated from South America; it has a sweet taste and various important properties.

PROPERTIES

• The pineapple is a fruit low in calories and with a high proportion of water. This high proportion of water present within their composition allows us to maintain ourselves hydrated at all times of the year, especially during the summer.
• Pineapple also favours diuresis thereby improving the work that our kidneys do in order to eliminate toxins from our body.
• It gives us more energy due to its richness in carbohydrates.
• This fruit also contains various sugars, mainly fructose and sucrose, which gives it its sweet taste that takes away that craving for foods rich in refined sugars when its eaten as a desert.

VITAMIN C

• Pineapple has high levels of Vitamin C.
• This vitamin is necessary to activate the immune system thereby increasing the defences of our organism.
• This vitamin also contributes to the absorption of iron that is present within various foods such as meat, fish, vegetables, etc.
• Vitamin C also affects the creation of collagen, which is a protein that affects the formation of bones, cartilages and teeth.
• Vitamin C is also a very potent antioxidant that protects us against free radicals that cause aging and degenerative diseases associated with age.

OTHER VITAMINS

Pineapples also contain Vitamin A in a smaller proportion, which enables us to have good eyesight.

Other vitamins from group B are also present within this fruit and together collaborate with other functions to ensure that our nervous system works effectively.

POTASSIUM

Pineapple is one of the fruits with the highest richness of this mineral.

Potassium also participates in the regulation of blood pressure; which is why people with this pathology are recommended to eat it.

Potassium is also a mineral that intervenes in cardiac and muscular contraction.

This mineral also has an important part to play in the transmission of nerve impulses.

MAGNESIUM

Magnesium is also another mineral that can be found within pineapples and that affect the formation of bones and teeth. It also intervenes within muscular contractions and in the transmission of nerve impulses alongside potassium.

This mineral also participates in the regulation of other minerals present within pineapples such as calcium.

FIBRE

• The fibre that can found within this fruit is a good food source for microbiota or the intestinal flora, thereby generating a feeling of fullness. This fibre also causes the sugars present within the fruit to slowly get absorbed into the blood as well as decreasing the absorption of cholesterol and fats.
• Additionally, it also helps to improve intestinal transit thereby countering constipation.

BROMELAIN

Bromelain is a natural enzyme that is present within pineapples that helps to digest the proteins of the foods rich in them such as meat, fish, eggs, legumes, etc. thereby helping us to have a good digestion.

In conclusion, we want to highlight that even though pineapples form a part of a variety of gastronomic plates, the fruit retains the majority of its properties especially vitamin C and bromelain, in its unaltered state as these two substances are destroyed by heat.

Dr. J Hurtado Martínez

Medical Director of HealthSalus

BANANA. THE FRUIT THAT GIVES YOU ENERGY.

Even though the banana is now cultivated in different countries worldwide, it originated in Southeast Asia.

Multiple types of bananas exist and they can be eaten raw or cooked however, raw bananas should only be consumed when they are ripe.

Bananas are referred to as the fruit that gives energy because they are rich in carbohydrates, a chemical substance that gives energy to our bodies. Bananas also have a number of additional healthy properties that we will be exploring as part of this article.

POTASSIUM

In comparison to other fruits, bananas have very high levels of this mineral.

Potassium contributes to the regulation of blood pressure therefore, it is recommended to people that suffer from hypertension.

Potassium is also a mineral that intervenes in muscular and cardiac contractions.

Amongst other properties, it also plays an important part in the transmittance of nerve impulses.

MAGNESIUM

Magnesium contributes to the formation of teeth and bones and is another mineral that can be found within bananas. This mineral also intervenes in muscle contractions and in the transmission of nerve impulses alongside Potassium. It also participates in the regulation of another mineral called calcium.

FIBRE

Bananas are one of the most satiating types of fruits due to their high levels of fibre. The type of fibre found within them are named oligosaccharides, which are food for the good bacteria that lives in our colon. These bacteria contribute to the development of our immune system and prevent colon cancer.

This type of soluble fibre lowers the absorption of cholesterol and allows sugar to be absorbed much more slowly into the bloodstream.

FOLIC ACID OR VITAMIN B9

Another component that can be found in bananas is Folic acid.

Low levels of this vitamin are present within bananas however, it still contributes to the development of blood red cells and prevents spine bifida in newborns.

There are low levels of other vitamins found within bananas such as Vitamin C and pro Vitamin A, both key vitamins necessary for maintaining good eyesight and a good immune system.

VITAMIN B6

This vitamin contributes to the good functioning of the nervous system.

Bananas also have low levels of other vitamins and minerals.

Lastly, we want to highlight that ripe bananas are a good food to eat when treating diarrhoea. 

Bananas are also recommended for people to eat after they complete intense physical exercise in order to recover any energy that has been consumed.

A banana will also replenish any minerals, such as potassium or magnesium, which have been lost through sweat. This fruit will also prevent any cramps that could emerge in people that complete any intense physical exercise.

OBSERVATION

People that suffer from renal failure or that have high levels of potassium within their blood should always avoid bananas.

Dr J. Hurtado Martínez

Medical Director of HealthSalus

MEDITERRANEAN DIET. SEAFOOD PAELLA.

This is a typical Spanish dish that is easy to cook, tasty and full of nutrients.

INGREDIENTS

For four people:
• Virgin olive oil.
• 1 Pepper.
• 1 Tomato.
• 1 Squid.
• ½ kg of mussels.
• Prawns, king prawns, shrimps (usually four to eight units, roughly two per person).
• ½ kg of rice.
• A pinch of salt.
• 1 litre of water, (without taking into account the water that is used to cook the mussels in).
• Saffron (if available).
• Garlic.
• Parsley.

METHOD.

1. A ‘sofrito’ is prepared with sizzling olive oil, pepper, tomato and squid, (which has been previously cleaned and cut into rings).
2. The rice is then added to the ‘sofrito’ along with the mussels (which have been cooked separately) water is then added to all these ingredients after they have been stirred together a number of times.
3. When the rice is almost fully cooked, the prawns, garlic (which has been cut previously into small pieces) parsley and saffron (if available) are added.
4. Leave the rice to rest for two minutes after it is cooked with a clean dishtowel on top.

PROPERTIES: 

➢ The dish is full of vitamins and antioxidants as number of them are present in the oil, tomato, pepper, garlic, and parsley that protect us against cancer and cardiovascular diseases.
➢ The Omega 3s present in seafood help us to prevent cardiovascular accidents, skin pathologies and inflammatory processes.
➢ The high levels of Iron, Vitamin B12 and Folic Acid make the dish invaluable against the development of anaemia.
➢ The carbohydrates derived from the rice provides us with the energy that we need to be active, and the protein derived from the seafood contributes to the development of muscle mass.
➢ The seafood paella is considered to be one of the star dishes of the Mediterranean diet due to its taste and properties.

So, enjoy!.

PAPAYA OR ‘LECHOSA’. A JEWEL OF THE TROPICS

The papaya or ‘lechosa’ as it is more commonly known in a number of Caribbean and Latin American countries, is a fruit that contains multiple properties because of the nutrients that they possess. It is originated in Central America however, its cultivation has extended to other countries with tropical climates and is now distributed worldwide.

The properties of the papayas are due to its components, which include:

VITAMIN C

There are a number of vitamins present within papayas however, there is a greater quantity of Vitamin C compared to the other vitamins present. We can find the quantity of Vitamin C that the organism needs to function well in just 100 grams of this fruit.

FUNTIONS:

• It plays an active function in the development of our immune system by strengthen our defences.

• It contributes to the development of collagen.

• It contributes to the maintenance of strong bones, gums and teeth.

• It helps the body to absorb the Iron present within other foods and aids in the healing of wounds.

The high levels of Vitamin C present within papayas allow them to make a perfect substitute for other sources of vitamin C, such as citric foods, in cases where they are not available or tolerated well by the body.

VITAMIN A

The papaya has significant quantities of provitamin A, which then turns into Vitamin A. Its presence is essential in the prevention of ocular conditions such as macular degeneration or blindness in adults.

It also contributes to the maintenance of healthy mucosa thereby enabling us to fight more effectively against infections, especially respiratory ones.

FIBRE

It has an abundant quantity of fibre and consequently aids in the prevention of constipation. It also helps to decrease the absorption of fats and sugars, thereby playing a role in the prevention of cardiovascular diseases.

POTASIUM

Eventhough there is a considerable quantity of potassium present within its composition, its presence contributes to the maintenance of a healthy blood pressure.

LYCOPENE

Another antioxidant found in papayas is Lycopene. This antioxidant can mainly be found in red papayas and contributes to the prevention of cancer, especially prostate cancer.

PAPAIN

Papain is an enzyme found within papayas, that allows the organism to digest proteins found in foods and in turn aids digestion especially in those that have a number of issues completing it.

Lastly, we want to say that the papaya is a fruit that contains a large of quantity of water and it is also low in calories, making it apt for any type of diet.

There are also other substances present within this fruit such as folates and magnesium, which even in low quantities are perfect collaborators making it an even healthier piece of fruit.

LEMON. THE GOLDEN CITRUS FRUIT.

Originated in Asia and is currently cultivated worldwide. The lemon is the fruit of the lemon tree, which should never be omitted from a healthy diet.

PROPERTIES

1. ACTIVATOR OF THE IMMUNE SYSTEM

Its high content of Vitamin C activates the immune system by increasing our defences and helping us to combat diseases, usually infectious.  

2. COLLAGEN

Lemons help to form collagen and thereby contribute to the maintenance of strong bones and joints. They also contribute to having healthy teeth, gums, skin and hair.

3. ELASTICITY

The elements of lemons contribute elasticity to the larger arteries, thereby helping to prevent the emergence of thrombi within them.

They also contribute to maintaining the basal membrane of small blood vessels stable thereby avoiding capillary fragility, and preventing them from rupturing.

4. PREVENTION OF CANCER

Certain studies suggest that certain types of acids present in lemons would intervene in the prevention of various types of cancer by blocking a type of cancerous substances called nitrosamines. The limonoids or small phytonutrients, present within lemon rinds would act in the same way.

5. ANTISEPTIC

Lemons act as a potent antiseptic by helping scarring.

6. PREVENTION OF DISEASES

A number of studies have been able to demonstrate how lemons aid in the prevention of degenerative, cardiovascular and eye diseases.

7. ANTI-INFLAMMATORY

The presence of antioxidants such as flavonoids, reduce pain and inflammation.

8. BLOOD PRESSURE

The elements present within lemons help to prevent high blood pressure by acting as diuretics.

9. PECTIN

Pectin is another element present within lemons. This soluble fibre decreases cholesterol and glucose levels, whilst also feeding the good bacteria present within our intestinal flora.

10. IRON ABSORPTION

Lemons help us to absorb the iron present within vegetables especially green leafy vegetables such as spinach, watercress, swiss chard, etc. Pouring a small quantity of lemon juice on top of these vegetables, help the body to absorb their nutrients much more effectively.

OTHER BENEFITS OF LEMON

IN TEA

Lemon is usually used to treat colds and coughs due to their anti-inflammatory properties. It is prepared using hot water and honey.

DIARRHOEAS

Another use for lemons is as part of alkaline lemonade to combat the dehydration that forms part of diarrhoeas. It is prepared by dissolving half a teaspoon of salt, half a teaspoon of baking soda, half a teaspoon of sugar and the juice of two lemons into a litre of boiled or bottled water. This lemonade is drunk in small sips until the diarrhoea improves.

In addition to all of the uses explored within this article, it is also important to add that lemons can also be used as salad dressings and in the elaboration of meals, desserts, juices, sorbets, sherbets, etc. Lemon sorbets and sherbets can be used to aid the digestion of large meals.

Lemons are a source of health.