Fruity Friday, 14 May 2010, is a campaign by World Cancer Research Fund to encourage children to eat more fruit and vegetables to reduce the risk of cancer in later life.
dug-carrots
Fruit contains many compounds that are beneficial to health by protecting body cells from damage that can lead to cancer.
The kitchen garden can provide portions of fruit & veg
One adult portion is equivalent to:
- 1 whole apple
- 2 whole plums
- A handful of berries
- handful of cherry tomatoes
- 3 tablespoons of cooked carrots
- 3 tablespoons of cooked peas
- 3 tablespoons of cooked sweetcorn
- 4 tablespoons of green veg, like cabbage
- cereal bowl of salad
Fruity Friday, 14 May 2010, is an annual awareness and fundraising campaign by World Cancer Research Fund (WCRF UK), to increase public awareness of the links between diet, nutrition and cancer prevention, and to raise valuable funds for cancer research and education programmes of cancer prevention.
In the last few years it has been shown that Beetroot juice effects blood pressure & stamina.
beetroot
In 1998 Two Swedish scientists (Weitzberg and Lundberg) found that natural nitrates (NO3) in the diet (such as those found in beetroot, spinach and lettuce) are broken down during digestion to produce nitric oxide in the blood stream.
Nitric Oxide is important because it:
- regulates blood pressure;
- controls blood flow to certain organs;
- enhances stamina by improving oxygen use;
- fights infection;
- is a signal molecule in the nervous system.
Beetroot juice is particularly high in natural dietary nitrates
Professor Amrita Ahluwalia of the William Harvey Research Institute, published a paper in March 2008 in the American Heart Association’s journal showing that oral nitrate (taken through drinking beetroot juice) reduces high blood pressure.
Professor Andrew Jones, of Exeter University, published a paper in August 2009 explaining that dietary nitrate supplementation reduces the O2 cost of low intensity exercise and enhances tolerance to high intensity exercise in humans (Journal of Applied Physiology).
beetroot-growing
Dietary nitrate has such a beneficiary impact on sporting stamina that Beet It are supplying beetroot juice for trials with UK Athletics, swimming, rowing, cycling teams and even the entire England rugby union team.
Red watercress has become the latest ‘must have’ of celebrity cooks.
Red watercress:
- Latin name – Nasturtium officinale
- red hybrid
- peppery flavour
- superfood with same health benefits as green watercress
The variety of red watercress grown by the watercress company is Old Flame.
Watercress is classed as a superfood because it has high levels of antioxidants which increase the ability of cells to resist damage to their DNA, helping to protect against cancer.
The nutritional value of watercress:
- high levels of Calcium (more than an average glass of milk)
- high levels of Vitamin A, E, K, C
- high in Iron
Read more about the superfood watercress at www.thewatercresscompany.com
These 3 super veg are extra healthy and very easy to grow in the garden!
Kidney beans
- great source of protein, iron, and fibre – lowers cholesterol
- low in sugar and saturated fat
- low on the GI scale (glycemic index), releasing energy slowly, helping to keep you fuller for longer.
ripe-bean-seeds
Broccoli
- High in antioxidants , & folic acid – prevents heart disease
- Very low on the GI scale
- Low in calories
broccoli-spear
Spinach
- Highly nutritious green vegetable
- One cup contains more than your daily requirement of vitamin K and A, and most of manganese and folate your body needs
- Low in calories
- Contains many flavonoids – prevent cancer
- Rich in magnesium – lowers blood pressure.
spinach-Dec12th
These 3 Super Veg can be sown now and will grow in the Garden over the summer.
There is still time to plant fruit trees.
pears-to-pick
The planting season is in their dormant season, any time during the winter and early Spring months.
- Bare root fruit trees should be planted out when they are dormant – from late October until February or early March. November & December are the best months as it gives the fruit trees time to settle in before the growing season.
- Pot grown fruit trees can be planted out almost anytime, as long as they are watered well & looked after for a good couple of years after planting
Victoria-plum-tree
Growing fresh fruit gives lasting rewards! Fruit trees yield fruit year after year! Fruit is easy to store and contributes to a healthy diet
Fruit trees can be grown in a variety of places, and there are varieties for small spaces. Places to grow fruit trees include:
- vegetable garden
- flower garden
- allotment
- patio
- decking
- balcony
medlar
Click this link to buy some fruit trees whilst there is still time to plant them.
The recently developed Moruno tomato has twice as much lycopene as normal tomatoes.
Lycopene:
- gives tomatoes their red colour
- reduces the risk of prostrate cancer
Moruno tomatoes were developed in Spain, but are now on sale in Tesco! Moruno tomatoes are being dubbed superfoods because of their high cancer-fighting lycopene content.
- grown only in Britain
- stores well – ours are keeping particularly well this year
- the best apple for cooking
- versatile – good with pork as apple sauce, or with brambles as a pudding. We are enjoying stewed Bramleys with porridge during this cold snap!
Nutritional Value of Bramley apples
Bramley apples contain:
- antioxidants, including polyphenols,
- flavonoids
- vitamins C & A
- potassium, calcium & iron
- fibre
Bramley Apple Week 2010 is a reminder that an apple a day is the road to good health.
Sprouts are rich in vitamin C.
According to today’s Daily Mail a single sprout contains four times as much vitamin C as an orange.
brussels-sprouts
8 Brussels sprouts make up one portion, and will count as one of the 5 a Day vegetables.
sprouts-with-bacon
This sprout supper is quite delicious, (and can be varied by adding a few cooked chestnuts), and very healthy as sprouts are so rich in Vitamin C.
Fresh, homegrown Blueberries are possible! Blueberries are superfruits with special health giving benefits. They can be grown in the ground or in containers, on the patio, & will make a great gift or Christmas present for the gardener who has everything!
Click this link to buy a blueberry plant.
blueberry
Soil for blueberries should be:
- acidic
- sandy
- well irrigated
Nutritional value of blueberries:
- high in fibre
- calcium
- vitamins A and C
- more antioxidants than many other fruits and vegetables
Blueberry bushes:
- make an attractive low growing bush
- grow to about 180cm (6 feet) tall, depending on variety.
- some varieties require another variety for pollination.
- have ripe fruit from late July into August.
- will fruit 1 year after planting.
- ideal for growing on the patio in a large container filled with ericaceous compost.
- are covered in masses of sweetly scented creamy white flowers in the Spring.
- have leaves which change to an delightful crimson colour in Autumn.
Health giving properties of Blueberries:
- the highest antioxidant activity of any fruit
- improve night vision
- help halt the ageing process
- improve memory loss
- improve balance and co-ordination.
Click this link to buy blueberries.
