Commitment

By Olehile Fischer Thataone

I will never forget what my old headmaster told taught me. Normally when you are only 15 years of age you do not remember most of the things that are preached by your teachers. But, this particular story is one such lesson that I will never forget. Every time I drift off course, I get reminded of this story.

It was a normal Monday morning at an assembly, and he was addressing the students on important things in life and about committing ourselves to what is important to us. This is how the story went:

An old man lived in a certain part of London, and he would wake up every morning and go to the subway. He would get the train right to Central London, and then sit at the street corner and beg. He would do this every single day of his life. He sat at the same street corner and begged for almost 20 years.

His house was filthy, and a stench came out of the house and it smelled horribly. The neighbors could not stand the smell anymore, so they summoned the police officers to clear the place. The officers knocked down the door and cleaned the house. There were small bags of money all over the house that he had collected over the years.

The police counted the money, and they soon realized that the old man was a millionaire. They waited outside his house in anticipation to share the good news with him. When he arrived home that evening, he was met by one the officers who told him that there was no need for him to beg any more as he was a rich man now, a millionaire.

He said nothing at all; he went into his house and locked the door. The next morning he woke up as usual, went to the subway, got into the train, and sat at the street corner and continued to beg.

Obviously, this old man had no great plans, dreams or anything significant for his life. We learn nothing from this story other than staying focused on the things we enjoy doing, commitment.

We should remain true to our course; which may mean committing yourselves to things that people around you would normally disapprove. Let nothing distract us from being happy, let nothing else determine our fate, but ourselves.

What makes us happy is what matters in the end, not what we acquire.

Thoughts are Like a Garden

By Catherine Pulsifer

When life seems overwhelming, are you able to look ahead and see light at the end of the tunnel?

Sometimes, life’s challenges are tough to deal with. You will succeed if you focus your thoughts on how to overcome the challenge.

Negative thoughts are like weeds in a garden.

Once a weed is allowed to flourish, the garden is quickly overtaken. But, if you weed the garden before the weeds spread, you will end up with a beautiful and bountiful garden.

You are the only one who can control the way you think. Make sure you nourish the positive thoughts, and weed out the negative ones!

10 POWERFUL HABITS THAT WILL BOOST YOUR INTELLIGENCE

​

To stay healthy, your brain needs exercise just like your muscles do. Spending a few minutes doing mental exercises will not only help strengthen your thinking but also improve your memory and even calm your mind. So today Bright Side brings you 10 habits that can help you expand your brain and exercise your mind.

1. Observe

Seeing is not the same as observing. Observing involves analyzing what you see. When observing, you will notice all the things that you have overlooked for a long time. Absorb what is around you, and do not stop imagining.
This article will help you develop your powers of observation.

© Chloe Smith  

2. Learn

If you open your mind and never stop learning, your brain will get used to wanting to know more and never stop that process. Embrace any opportunity you have to learn something from people who have a broader knowledge in certain areas.

This article will tell you about the surprising benefits of learning a new language.

3. Listen

When listening to the sounds around you, you absorb a part of the world. If you go for a walk down the street, pay attention to what other people are talking about in order to learn how they think.

You can also practice this habit by listening to new music.

© Eric F. Schetley  

4. Experiment

If you do not step out of your comfort zone and begin to experiment with new things, you may miss something that can change your life or your mind. Search for courses that catch your attention, and learn about a field you don’t know much about.

This article will help you find the courage to get outside your comfort zone and take a step forward.

5. Expand

Never stay with your first acquired knowledge. Question things. Gradually your knowledge will grow, and your brain will get used to not settling for one piece of information.

These insightful books will help you expand your mind and look at our world through different eyes.

© Scott Laidlaw  

6. Talk

Learn from the people around you. Share the information you’ve stored in your brain over the years with a person who has done the same. Express your ideas, and develop new thoughts from the blending of your knowledge.

7. Exercise

The body and mind are one unit. If one is not in its best condition, the other could pay the consequences. Take 20 minutes a day to perform different exercises to oxygenate your mind.
Start now by trying to solve these riddles.

8. Meditate

If you start to watch your mind, how it behaves, and what it releases when you meditate, you’ll get to know a little more. This break point can be revealing for your brain, and you’ll feel how your mind relaxes.
This article will tell you about six super effective mental gymnastics techniques.

9. Analyze possibilities

Try to think outside the box, and always look for many possible answers rather than the most logical one. Never stop exploring ideas and generating possibilities and solutions.

Here’s a test of your imagination and creative thinking.

© Alin Popescu  

10. Play with your mind

There is nothing wrong with taking your mind to unlikely places. When creating a universe in your head where everything is possible, you exercise your brain — even your sense of humor could have a very positive change.

Part of the secret of the effectiveness of these methods is to implement them every day — without tiring the brain, of course. Listen, observe, and take advantage of the world that you live in.​

​Source:

brightside

Protein Injection Which Could Replace Knee Surgery

By SARA MALM – September 3, 2016

A single injection of protein harvested from a patient’s own blood may replace the need for knee surgery for osteoarthritis sufferers.

The new 20-minute procedure sees blood drawn from the patient’s arm, separated in a centrifuge, after which part of the fluid is then injected into the arthritic knee.

The surgeon who brought the treatment to the UK believes it can stop the need for keyhole surgery for osteoarthritis of the knee altogether.
Osteoarthritis is the most common type of arthritis, particularly affecting people aged 65 and over.
The degenerative condition affects the cartilage – the joint’s connective tissue – causing pain, stiffness and inflammation.

A trial study in the Netherlands published earlier this year showed that 85 per cent of patients had little to no pain in their knee six months after new procedure, which is called the NStride Autologous protein injection.

A further, larger, study based on work in Italy, Austria, Belgium and Norway, which has seen similarly positive results, is due to be published later this month.

About 55ml of blood is taken from a vein in the patient’s arm, mixed with an anticoagulant and centrifuged at high speed for 15 minutes, causing the blood to separate into three layers – a yellow blood plasma; a red blood cell concentration; and a ‘platelet-rich plasma’, a solution comprising platelet cells and some white blood cells.

​

Article Source: orthospinenews

Picture source: 

JUST 200 RUPEES

JUST 200 RUPEES

While driving back home I found 200 rupees (~2 USD or ~ 8 AED) in my car's dashboard. I thought that most of the time I don't really care how much money is in the dashboard or in my laptop bag or in my home drawer. The reason for this pr

obably is that usually the amount is so less that it does not grab my attention at all. However very next moment I thought that this small cash can definitely make a BIG difference in someone's life. For example:

1- Buying 3 times meals for a person or one time meal/flour for a small family remembering the fact that there are hundreds and thousands of families who cannot afford to have 3 meals a day. 

2- Buying a small blanket/sheet or a pillow for a poor who can sleep properly or by buying a sweater for a poor to keep him warm in the winter season while we enjoy warm heaters inside our homes.

3- Giving this amount to a hospital to support their free medical services.
4- Giving this amount to cover 3 days electricity bill for an orphan house.
5- Taking responsibility for the monthly education fee for one orphan or poor kid.

Well, we can think of many other genuine causes to spend such a minor amount in order to make BIG Difference in our society, especially considering the fact that millions of families are living below the poverty line around us or in this world. I personally think that if we don't ponder like this then we have quite a cruel attitude towards our society. So I urge all of you to find a good reason to spend your money instead of keeping the money in your car dashboards, home drawers or laptop bags. Never under estimate your little efforts. Remember that services to the society is the tax we must pay for living in this world and indeed this is one of the ways to thank God Almighty for the blessings He has showered upon you and your loved ones.

So in summary here is how you can be an effective member of humanity:
a) By spending small amounts for social causes.
b) By allocating 5% of your earning for feeding poor and supporting social causes
c) Sharing this article on Facebook, Google Plus, Twitter and/or forwarding to your family, friends and colleagues to generate the ripple effect and spread awareness.

THE VISION INSIDE

Achievement flows from the inside out. To experience an exceptional life on the outside, you must nurture exceptionally positive values on the inside.

You cannot be angry, resentful, envious or cynical on the inside and expect to achieve anything of value. No matter where you might attempt to direct it, your negativity hurts you more than anyone else.

The great thing is, you can experience an outstanding life if you will constantly and persistently envision an outstanding life. That positive vision will itself drive your actions to ensure its own fulfillment.

There is great and unique beauty living within you. Connect with it, acknowledge it, express it and watch as your actions create corresponding beauty in the world around you.

Achievement begins, continues and culminates with the vision of achievement that lives inside you. Fulfillment flows naturally and unceasingly from the integrity of your inner self.

Keep that inner vision strong, and keep that integrity intact. The whole of life surrounding you is eagerly awaiting the full expression of the beautiful vision that lives inside you.

— Ralph Marston

Food That Burn Fat

Food That Burn Fat

Body fat is an ugly truth of life for most people in the world. Our lifestyle is such that it becomes almost impossible to avoid it. Just sweating out in the gym day and night is not enough to reach your goal of losing your body fat when your mother is busy feeding you the butter-laced fried potatoes etc. Along with a healthy workout, food also plays a crucial role in reducing body fat. Here are 7 foods that help in burning fat. 1. Eggs Eggs are known to be high in protein which burns fat faster than other fatty foods. It also contains Vitamin B12, 8 minerals, iron, calcium and other macronutrients, which aid the body in metabolizing fat. 2. Fish Instead of reaching for your chicken curry next time, try opting for fish. Like eggs, fish is also a protein-rich food that burns more fat while being digested instead of carbohydrates or fats. They also contain Omega 3s which prevent the build-up of stress chemicals that induce fat abs especially tuna, salmon, mackerel, swordfish and flounder. 3. Green Tea Green teais almost like a magical drink that has the power to keep most health problems at bay. It keeps those extra inches away by preventing fats from getting absorbed by the body. Drinking a cup of green tea everyday goes a long way in helping you achieve a healthy life. 4. Oatmeal Oatmeal not only helps in cutting down the fat content but its rich fiber content helps in the reduction of cholesterol. It also stays for a longer period in the stomach which takes care of your hunger pangs. However, its better to opt for a natural sweetener like honey instead of sugar. 5. Dairy Products Dairy products are rich in calcium which is very effective in burning fat and even preventing its formation in the body. The amount of calcium in a person's body indicates how easily one gains fat. The more calcium present in your body, the easier it is to burn all the excess fat. 6. Berries Berries, as we all know, are fiber-rich fruits. Raspberries are said to contain 8 grams of fiber in a cup. Strawberries have lower sugar content than other fruits while also being rich in in Vitamin C, which boosts metabolism in the body.Berries also have another component called pectin which force the fats to release their fat cells. 7. Green Vegetables Green Vegetables have been tried and tested in their various health benefits. You should stop trying to shrink away from adding them into your diet as they have the power to reduce your waist size. Amongst the green vegetables, give special attention to spinach, cabbage and beans. Including a lot of salads into your everyday meal plan means getting closer to reducing the body's fat absorption.

A 2 Z of Fruits

Apple

 Key benefits of apples

Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples contain vitamin C as well � more so in green apples than in red ones. Apples can reduce blood cholesterol levels, counter constipation and diarrhoea, help joint problems and help prevent diseases in general. How much apples should you eat?

Apples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.

Maximising the benefits of apples

Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.

Nutritional values of apple

Calories	57
Fibre	1,8 g
Potassium	120 mg
Vitamin C	10 mg
Vitamin E	0,6 mg
Quantities per 100 g

Appricot

An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
 Key benefits of apricots

Apricots are rich in the antioxidant beta-carotene and rich in iron and potassium. It can help regulate blood pressure and is also high in soluble fibre, which helps maintain regular bowel function.

How much apricots should you eat?

Dried or fresh apricots can be eaten freely. A handful of dried apricots supplies one fifth of an adult's daily potassium needs and between 10 and 20 percent of an adult's iron needs.

Maximising the benefits of apricots

Dried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.

Nutritional values of apricots

Calories	188
Carotenes	323 mcg
Fat	1 g
Fibre	8 g
Iron	4 mg
Potassium	1880 mg
Carbohydrates	37 g
Starch	0
Sugars	37 g
Protein	4 g
Glycaemic index high
100 g Dried apricots

Avocado

The avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it's delicious!
 Key benefits of avocado

Avocados reduce cholesterol and so reduce the risk of atherosclerosis. They also have antioxidant ability and contain both vitamins E, C and B6, as well as potassium.

How much avocado should you eat?

Intake of avocados should be moderate, as they are high in calories. A whole avocado weighs about 130g and has about 240 calories.

Maximising the benefits fo avocado

Avocado is a natural source of monounsaturated fat, which makes it a heart-healthy food package. Alpha-carotene is best absorbed with some fat, as is vitamin E.

Nutritional values of avocado

Calories	190
Potassium	450 mg
Fibre	3,4g
Vitamin E	3,2mg
Per 100 g raw

Banana

Bananas are great, no-fuss snacks. They're also packed with goodness and are great sources of potassium and vitamin B6.
 Key benefits of bananas

Bananas are a good source of both potassium and vitamin B6. They not only help to maintain bowel health, but are also good energy-boosting snacks. As bananas ripen, their starch is converted into sugar. Bananas help to maintain blood sugar levels and it is also a fruit which is easily digested.

How much banana should you eat?

Bananas can be eaten freely, within limits. A banana weighing 100 g contains about 62 calories. It must be remembered that dried bananas are a more concentrated source of nutrients than plain bananas.

Maximising the benefits of banana

Fresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.

Nutritional values of banana

Calories	62
Potassium	270 mg
Vitamin B6	0.19 mg
Vitamin C	7 mg
Niacin	0.5 g
Per 100g ready-to-eat, weighed with the skin

BlackBerry

Blackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic, healthy dessert treats.
 Key benefits of blackberries

Blackberries are a good low fat source of vitamin E and it helps to fight infection. It also contains salcylate, which is thought to lower the chance of heart risk. It also contains vitamin C, phenolic acids and folate.

How much blackberries should you eat?

Blackberries can be eaten in many forms, from juice to desert or just fresh.

Maximising the benefits of blackberries

Blackberries are best eaten fresh, but the cooked variety still contains high quantities of vitamin E.

Nutritional values of blackberries

Calories	25
Fibre	3,1 g
Folate	34 g
Vitamin E	2,4 mg
Per 100g serving

Blackcurrants

Did you know that blackcurrants have a high vitamin C content � 4 times as much as oranges of equivalent weight?
 Key benefits of blackcurrants

Blackcurrants have a high vitamin C content � four times as much as oranges of an equivalent weight. They are rich in antioxidants and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a good source of potassium.

How much blackcurrants should you eat?

Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice often contains very little fruit.

Maximising the benefits of blackcurrants

Blackcurrants in all forms work as antioxidants, as anti-inflammatory and theanthocyanin flavonoids counter the bacteria that cause food poisoning and urinary tract infections.

Nutritional values of blackcurrants

Calories	28
Carotenes	100 mcg
Fiber	3,6 g
Iron	1,3 mg
Potassium	370 mg
Vitamin C	200 mg
Vitamin E	1 mg
Per 100g uncooked serving

Blueberry

Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they're great in puddings.
 Key benefits of blueberries

Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. They also have effective anti-inflammatory, anti-blood clotting and antibacterial effects. In the past they were often used to combat diarrhea and food poisoning. They are also thought to have anti-ageing properties.

How much blueberries should you eat

About thirty berries per day (65 g) is considered beneficial.

Maximizing the benefits of blueberries

Blueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked fruit retain their therapeutic properties.

Nutritional values of blueberries

Calories	30
B vitamins	Good range
Fiber	1,8 g
Vitamin C	17 mg
Per 100g uncooked serving

Cherry

Suffer from gout? Cherries are believed to relieve this painful condition if eaten daily. But that's not all they're good for.
 Key benefits of cherries

Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to relieve gout if at least 225 g are eaten daily. They are also thought to have a mild laxative action.

Maximizing the benefits of cherries

Although fresh cherries have a very short season, cherries that have been bottled, canned or cooked seem to retain their beneficial qualities.

Nutritional values of cherries

Calories	39
Potassium	170 mg
Vitamin C	9 mg
Carbohydrates	12 g
Starch	0
Sugars	12 g
Protein	1 g
Fat	< 1 g
Glycaemic index low
Per 100g fresh

Cranberry

The cranberry can be considered a "super food", because of its strong anti-inflammatory mechanism in the body.
 Key benefits of cranberries

Cranberries may reduce bladder infections. They also help to maintain a healthy heart and also may have anti-inflammatory benefits, as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries may benefit kidney stone sufferers. The condensed tannins in cranberries have strong antioxidant properties.

How much cranberries should you eat?

To combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.

Maximizing the benefits of cranberries

Condensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.

Nutritional values of cranberries

Calories	15
Fiber	3
Iron	0,7 mg
Vitamin C	13 g
Per 100g raw

Figs

Nothing like a sweet, ripe fig in summer, right? Find out why these decadent fruits are also fantastic health boosters.
 Key benefits of figs

Dried or semi-dried figs are a good snack with which to increase energy and raise blood sugar levels quickly. They are also known for their laxative properties. It is thought that they also have cancer-discouraging action.

How much figs should you eat?

As figs are very high in sugar content, not too many of them should be eaten.

Maximizing the benefits of figs

Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium, calcium, iron and magnesium.

Nutritional values of figs

Carbohydrate	53 g
Starch	0
Sugars	53 g
Protein	4 g
Fat	2 g
Glycaemic index high
Per 100g raw

Grapefruit

Did you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.
 Key benefits of grapefruit

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defenses. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.

How much grapefruit should you eat?

Citrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its potassium requirements.

Maximising the benefits of grapefruit

Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to eat the skin around the segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.

Nutritional values of grapefruit

Calories	20
Vitamin C	24 mg
Fiber	0,9 mg
Foliate	18 mcg
Carbohydrate	9 g
Starch	0
Sugars	9 g
Glycaemic Index high
Per 100g

Grapes

Grapes are not only good for wine making. Both red and black grapes also contain powerful antioxidants.
 Key benefits of grapes

Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. They do, however, have very high sugar content.

How much grapes should you eat?

Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.

Maximizing the benefits of grapes

Grapes are a good source of potassium.

Nutritional values of grapes

Calories	60
Carbohydrate	15 g
Starch	0
Sugars	15 g
Protein	<1g
Fat	<1 g
Glycaemic Index medium
Per 100g

Kiwifruit

Kiwis are cute and quirky. However, they're also an excellent way to give your vitamin C and potassium intake a boost.
 Key benefits of kiwifruit

Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.

How much kiwifruit should you eat?

An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.

Maximizing the benefits of kiwifruit

Kiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving them standing could decrease their vitamin C levels.

Nutritional values of kiwifruit

Calories	42
Fiber	1,6 g
Potassium	250 mg
Vitamin C	51 mg
Glycaemic Index medium
Per 100g

Lemons

Don't be shy when you sprinkle your fish with lemon. You'll just be kick-starting your immune system in a healthy way.
 Key benefits of lemons

Lemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also have anti-cancer effects, because of lemons' limonoid phytochemicals.

How much lemons should you eat?

Lemons are low in calories, but because they are generally quite sour, they tend to be eaten in dressings, sauces or drinks, rather than on their own. A daily portion of citrus fruit is recommended.

Maximizing the benefits of lemons

Limonoids and limonene are found in the whole lemon � pith and peel included. It is therefore best to make use of the whole lemon.

Nutritional values of lemons

Calories	7
Fiber	0,1 g
Potassium	130 mg
Vitamin C	36 mg
Per 100g juice

Mango

Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.
 Key benefits of mango

Mango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

How much mango should you eat?

An average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.

Maximizing the benefits of mango

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat mangoes as part of a meal, rather than on their own.

Nutritional values of mango

Calories	57
Fibre	2,6 g
Vitamin C	37 mg
Vitamin E	1 mg
Glycaemic Index medium
Per 100g

Melons

Lower your risk for cancer and heart disease - simply make a point of snacking more often on a tasty slice of melon.
 Key benefits of melons

Melons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood. Melons are also thought to lower cancer and heart disease risk.

How much melon should you eat?

Melons are reasonably low in calories and can be eaten freely. They also have very high water content.

Maximizing the benefits of melons

Melons with a lighter yellow or green colour as well as watermelons contain less vitamin C and beta-carotene than orange melons do.

Nutritional values of melons

Calories	35
Per 100g

Orange

Right, so you know oranges are great for vitamin C. But did you know that citrus fruits can improve blood circulation?
 Key benefits of oranges

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defense. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels.

How much oranges should you eat?

These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its daily potassium requirements.

Maximising the benefits of oranges

Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice. It is important also to eat the skin around the segments.

Nutritional values of oranges

Calories	20
Vitamin C	24 mg
Fibre	0,9 mg
Folate	18 mcg
Carbohydrate	9 g
Starch	0
Sugars	9 g
Glycaemic Index high
Per 100g

Papaya

Go for the tropical and the exotic. Buy a papaya next time you're at your grocer - and increase your beta-carotene intake.
 Key benefits of papaya

Papaya is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

How much papaya should you eat?

Papaya can be eaten just as is, or mixed into fruit salads.

Maximising the benefits of papaya

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat papaya as part of a meal, rather than on their own.

Nutritional values of papaya

Calories	57
Vitamin C	37 mg
Fibre	2,6 mg
Vitamin E	1 mg
Per 100g

Peaches

Struggling with constipation? Try including more fresh peaches in your diet - they have a gentle laxative effect.
 Key benefits of peaches

Peaches are low in calories and one 100 g peach provides almost three quarters of the daily vitamin C requirement. The fruit has a gentle laxative effect. Peaches are also rich in iron and potassium.

How many peaches should you eat?

Fresh peaches are low in calories and can be eaten freely. If canned in syrup, however, their calorie counts increase significantly.

Maximizing the benefits of peaches

Weight for weight, dried peaches contain six time the calories of fresh peaches. It must also be remembered that when peaches are canned, they lose 80 percent of their vitamin C content.

Nutritional values of peaches

Calories	43
Per 100g

Pear

Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant intake with this popular fruit.
 Key benefits of pears

Pears are very unlikely to trigger allergic reactions, so can be used in exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants.

How much pears should you eat?

Pears make good energy-boosting snacks and a medium pear weighs about 160 g. They are reasonably low in calories and can be eaten quite freely.

Maximizing the benefits of pears

Eat pear with the skin, not just for the fiber, but also because chlorogenic acid tends to accumulate in pear skin.

Nutritional values of pears

Calories	59
Fiber	2,2 g
Potassium	150 mg
Vitamin C	6 mg
Per 100g

Pineapple

Pineapples are great for cocktails. But there's more to it. These fruit can also aid digestion and possibly thwart infections.
 Key benefits of pineapples

Pineapples are a source of vitamin C and potassium. Pineapples may also have anti-inflammatory effects. It contains the enzyme bromelain, which is thought to aid digestion. Pineapple reduces blood-clotting and could also help to remove plaque from arterial walls.

How much pineapple should you eat?

Pineapple is healthy and should be eaten often. A thick slice weighs around 80 g.

Maximizing the benefits of pineapples

Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned pineapple also has a very high sugar content.

Nutritional values of pineapples

Calories	41
Potassium	160 mg
Vitamin C	12 mg
Fibre	1,2 g
Per 100 g

Plums and prunes

Plums and prunes aren't just for the old and constipated. Their strong antioxidant properties give them celebrity status.
 Key benefits of plums

Plums and prunes have a high antioxidant ability and offer a high level of defence against free radicals. They are also a source of both iron and potassium and also contain vitamin E. Prunes are also known for their laxative effect and are a good source of fibre.

How much plums should you eat?

Three small plums or prunes equals one portion of fruit.

Maximising the benefits of plums

Both fresh and dried plums offer antioxidant benefits.

Nutritional values of plums

Calories	36
Potassium	240 mg
Fibre	1,6g
Per 100 g

Strawberry 

Being the only fruit that wears its seeds on the outside, the strawberry has a right to be a little cheeky. Find out more.
 Key benefits of strawberries

Strawberries raise the antioxidant levels in the body and are also a rich source of vitamin C. The ellagic acid they contain appear to inhibit the growth of tumours. They are also a good source of salicylic acid.

How many strawberries should you eat?

Strawberries can be eaten freely as they are very low in calories.                     

Maximizing the benefits of strawberries

Strawberries should be eaten when fresh, as their antioxidant values as well as their vitamin C content drops the longer they are kept.

Nutritional values of strawberries

Calories	27
Vitamin C	77 mg
Folate	20 mcg
Fibre	1,1g
Per 100 g

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE and should not be treated as a substitute for the medical advice of your own doctor.