Health Benefits of Carrot

Carrot is a root vegetable, which is commonly used in daily cooking purposes. It is usually orange to red in color though the color varies from purple, red, orange, yellow and white. Carrots are used in a variety of dishes, salads, desserts, juices, shakes etc. The scientific name for carrot is Daucus carota.

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Origin of Carrot:
Carrot plant is native to Europe and South West Asia. The plant has its origin in Persia where it was cultivated for its leaves and seeds. Now more commonly the taproot of the plant is used as food, although the stem and the leaves are also consumed.

Carrot Crop:
The carrot plant is a biennial plant and the plant is cultivated by sowing seeds. After germination, the seedlings show the differentiation between the taproot and the stem. The first leaf appears at about 10-15 days after germination. The leaves are alternate and arranged spirally with the leaf  bases sheathing the stem. The bases of the leaves are pushed apart near the taproot as the plant grows. During the first year, the plant produces a large store of food material in the form of starch and sugar in its tap root. This store of food material provides the plant with energy to flower in the second year. The taproots are mostly long and conical, cylindrical and spherical varieties are also available.

Photo Credit: Photo by K8 on Unsplash

Structure of Carrot:
The length of the taproot ranges from 5 to 50 cm and the root diameter ranges from 1-10 cm.  The taproot consists of an outer cortex, the phloem that is pulpy in nature and an inner core which is the xylem that is slightly hard.

Nutritional Value of Carrot:
Raw carrots are composed of 88% water, 9% carbohydrate, 0.9% protein, 2.8% dietary fiber, 1% ash and 0.2% fat. The dietary fiber in carrot consists of cellulose and small amounts of hemicellulose, lignin and starch. The sugars present in carrot are sucrose, glucose and fructose.

Health Benefits of Carrot
Carrots are mostly composed of water and carbohydrates. The carbohydrates present in carrot are the starches and sugar. Carrots are also rich in vitamins, minerals, fibers and antioxidants. The pro-vitamin A beta-Carotene is an important antioxidant present in adequate quantities in the orange-colored carrot. The other antioxidants present in carrot are the lutein/zeaxanthin, which helps to remove free radicals that may cause cell damage when they accumulate in the body.

Prevents Vision Loss:
The pro-vitamin A beta-carotene that is present in carrot can prevent nyctalopia or night blindness, which is impairment of seeing in the dark or dim light. Dryness of the conjunctiva known as xerophthalmia happens due to the lack of vitamin A. Bitot’s spots are grayish-white plaques or areas of increased thickness in the eye is also caused due to vitamin A deficiency.  The beta-carotene is a fat soluble vitamin and its absorption is enhanced by fat in the diet. Carrots also contain antioxidants such as lutein/zeaxanthin that prevents age-related vision loss known as macular degeneration or degeneration of the retina.

Photo Credit: J.c.roeloffzen, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Prevents Cancer:
The increasing amounts of free radicals that are formed in the body can cause various types of cancers such as prostate cancer, lung cancer, leukaemia etc. Carotenoids, the antioxidant present in carrot helps to protect against different types of cancer by destroying the harmful free radicals that are present in the body. Lutein/zeaxanthin is another powerful antioxidant that also helps to fight against cancer.

Promotes Digestive Health:
Carrot contains good amount of dietary fiber such as cellulose, hemi-cellulose and lignin, which helps in bowel evacuation and prevents constipation.

Control Diabetes:
Carrot is a low calorie and high fiber diet. It has a low glycemic index. About 10% of carrot is composed of carbohydrate and  50% of it is sugar and 30% is dietary fiber. Consumption of carrot does not considerably increase the blood sugar levels.

Regulation of Blood Pressure:
The potassium content in the carrot helps to relax and dilate the blood vessels and thus reduces high blood pressure. High fiber content in the diet helps to reduce the levels of LDL cholesterol that is harmful for the arteries and thereby helps in the prevention of cardiovascular diseases. The antioxidants present in the carrot also helps in maintaining the heart health.

Immune Functions and Healing:
Carrot contains vitamin C which helps in the production of collagen, an important component in connective tissue. Collagen is essential for wound healing and maintaining the structure of the body. Vitamin C also helps the body to fight diseases and assist healing. Vitamin C is an antioxidant that destroys free radicals that are formed in the body.

Bone Health:
Carrots contain vitamin K and small amounts of calcium and phosphorus. The vitamin K, calcium and phosphorus are necessary for the overall bone health and prevents osteoporosis. Vitamin K is needed for the functional activity of osteocalcin, which is a protein that binds to the hydroxyapatite crystals of bone.

Culinary Uses of Carrot:
Carrots are also used as vegetable added to spicy rice and dal, such as fried rice and biriyani. Carrots are dehydrated, sliced and fried to make chips, flakes and fries. Grated carrots are also used to make carrot cakes and puddings. Carrot is used alone or mixed with other fruits for making sauces, pickles etc. Carrot along with other fruits are blended together to make juices or health drinks.

Health Concerns in Carrot Consumption:
Excessive and persistent intake of carrot or supplemental use of vitamin A can cause hypervitaminosis A or vitamin A toxicity. In this condition, the skin becomes yellow. It is characterized by symptoms such as anorexia, irritability, headache, drowsiness, vomiting, swelling, peeling of skin etc. For some people, carrots can cause an allergic reaction, which is similar to that of pollen allergy.

 

Health Benefits of Tomato

The tomato is a commonly used vegetable food item that is used in our dishes and cuisines. It is almost round in shape and it is a moderately-sized fruit, which ranges in size between 0.5 inches to 4 inches. Tomato is actually a fruit of the plant Solanum lycopersicum. It comes in various shades of color such as green, yellow, orange, red and purple. The origin of the tomato species is Central America and Western parts of South America. The indigenous Aztec people of Mexico cultivated tomato plant and used tomatoes for their cooking in ancient times, but it is now widely cultivated, distributed and used over all parts of the world.

Red Tomatoes
Image by Mabel Amber from Pixabay

Although tomatoes are used as vegetable, they are botanically classified as fruits. Tomatoes are stored best in room temperature away from direct sunlight. Typically the tomato plant grows from 1 to 3 meters in height. The tomato plant is a type of vine that needs support to crawl and grow in length. They have a series of branching stems with a terminal bud. Tomato plants have the compound leaves that are 10-25 cm length, pinnate with 5 to 9 leaflets. Each leaflet is up to 8 cm long with serrated margin and hairy.

Tomato Plant

Nutritional Value of Tomato
The tomato constitutes 95% water, 4% carbohydrates and less than 1% fat and protein. An average 100 g tomato contains 18 Kcal of energy, carbohydrates 3.9 g, sugars 2.6 g, dietary fiber 1.2 g, protein 0.9 g, fat 0.2 g, vitamin C 14 mg, vitamin K 7.9 mcg, vitamin B6 0.08 mg, vitamin A 42 mcg, beta carotene  449 mcg, lutein zeaxanthin 123 mcg, niacin (B3)  0.594 mg, vitamin E 0.54 mg, ​thiamine (B1)  0.037 etc. Minerals include potassium 237 mg, manganese 0.114 mg, phosphorus  24 mg, magnesium  11 mg etc.  Other constituents are water 94.5 g, lycopene 2573 mcg etc. The important phytonutrients in tomato include flavones, flavonones, flavonols, hydroxycinnamic acids, carotenoids, saponins, fatty acid derivatives etc. It contains a good amount of lycopene, which is an antioxidant present in tomato. Lycopene, vitamins, minerals and other organic compounds provides the tomato with its characteristic health benefits. The substance lycopene in tomato gives its characeteristic red color.​

Tomato Cultivation

Nutritional Benefits of Tomato
1. Prevents Cancer: Tomatoes contains vitamin C and other antioxidants such as lycopene. These substances destroys free radicals in our body. Free radicals are formed as a byproduct inside the body due to oxidative reactions and these are known to cause cancer. Lycopene in tomato is known to prevent prostate cancer. The fiber content in the tobacco is also known to reduce colorectal cancer. The beta carotene present in tomato also reduces the risk of colon cancer.​

2. Regulates Blood Pressure: The potassium content in tomato helps to prevent high blood pressure due to its vasodilator effects or widening of arteries. Increased potassium intake and reduction of sodium content in the diet helps to maintain normal blood pressure.​

3. Improve Heart Health: Tomato contains folate that helps to balance homocysteine levels which has an adverse effect on heart and increases the chance of heart attacks and stroke. Potassium that is present in tomato helps to protect the muscle destruction due to exertion. Lycopene also helps to lower LDL cholesterol.​

4. Control Diabetes: The high fiber content of tomato helps to reduce blood glucose levels. Beta carotene, lutein and zeaxanthin can help protect eyes in diabetic retinopathy.​

5. Maintain Healthy Eyes: Tomatoes contain small quantities of vitamin A that can help in the maintenance of healthy vision. Tomatoes contain carotenoids such as beta carotene, lutein and zeaxanthin that can help protect eyes against light induced damage, age-related macular degeneration, cataracts and diabetic retinopathy. Lutein and zeaxanthin also helps to reduce inflammatory process in uveitis.​

6. Improves Skin Health: The antioxidant effects of vitamin A, lycopene and other compounds helps prevent damaging effects of UV radiation from the sun. It improves skin tone and color.​


Toxicity and Allergies
The leaves, stem and unripe green tomato contain small quantity of toxic alkaloids such as tomatine and solanine. So tomato leaves and unripe fruit are not suitable for culinary purposes. Some people who are allergic to pollen may also be allergic to tomato. Pesticide residues may also be found on the fresh tomatoes due to sprayed pesticides during tomato cultivation. Adequate washing with water and immersing the tomatoes in water added with salt, vinegar, or baking powder will remove these toxic substances.

Health Benefits of Ginger

Ginger is a widely used spice in culinary purposes and traditional medicines. The scientific name for ginger is Zingiber officinale.  It belongs to the family of Zingiberaceae that also includes turmeric, cardamom and galangal. The place of origin of ginger is Southeast Asian Islands. It is one of the important spices in the spice trade between Europe and Asia.

Ginger plant

Image by Zannahsm from Pixabay

Ginger Plant
Ginger is a small flowering plant and the rhizome or rootstalks are used for various purposes such as food and medicines. The leaves consist of elongated narrow leaf blades and it is about one meter tall. It has clusters of white and pink flower buds that produces yellow flowers.

Chemical Constitution
The specific flavor and fragrance of ginger comes from the volatile oils that consists of zingerone, shogoals and gingerols. Ginger contains antioxidants in good amount and other phytochemicals. A 100 gram of ginger contains 80 kcal of energy, carbohydrates 17.7%, dietary fiber 2 g, protein 1.82 g. Vitamins and minerals mostly found in ginger are vitamin B6 0.16 mg, magnesium 43 mg, manganese 0.229 mg, potassium 415 mg, vitamin C 5 mg, iron 0.6 mg, phosphorus 34 mg etc.

Ginger stalk

Health Benefits of Ginger
1.  Gastrointestinal relief: The most common use of ginger is in its utilization for alleviating symptoms of nausea and vomiting. It is used to treat upset stomach and constipation. The antiemetic properties of ginger is attributed to the carminative effects which helps to break up and expel gases in the intestine. Ginger effectively accelerates gastric emptying and stimulated intestinal contractions. It also reduces symptoms of motion sickness. Ginger is suggested to inhibit serotonin receptors that produces its effects in the gastrointestinal tract or central nervous system. Ginger also alleviates symptoms of nausea and vomiting in pregnancy, chemotherapy and surgical procedures.

2. Antioxidant properties: Ginger root contains high level of total antioxidants. The active phenolic component in ginger 6-gingerol inhibit the formation of nitric oxide (NO) that causes DNA damage that contributes to disease process. Gingerol also suppress peroxynitrite mediated oxidative damage. nitric oxide, a highly reactive nitrogen molecule that forms a damaging free radical called peroxynitrite. Free radicals are toxic substances that are created as a byproduct of metabolism and oxidation.

3. Boosts immunity: Fresh ginger helps to protect the respiratory tract during cold and flu. It is used in the treatment of cough, cold, sore throat and bronchitis. Ginger can promote healthy sweating that assists detoxification of body, which is helpful during cold and flu. Dermicidin a protein that is produced by the sweat glands provides protection against invading microorganisms.

4. Anti-inflammatory effects: The anti-inflammatory action of ginger is mostly due to gingerols. Patients with rheumatoid arthritis and osteoarthritis get relief of their pain and improvement in mobility by consuming ginger in their diet. Ginger is found to suppress the inflammatory agents such as cytokines and chemokines in an inflammatory condition. The mediators of inflammation such as prostaglandin and interleukin-8 are also inhibited.

5. Protection against cancer: Gingerols the active component and phytochemical in the ginger prevents the growth of cancer cells in the colorectal and ovarian areas. It kills cancer cells by inducing apoptosis and autophagocytosis.

Nutritional Benefits of Orange

The orange is a fruit that is originated from East Asia and it belongs to the species Citrus X Sinensis. It is grown in most tropical and subtropical climatic zones of the world. The orange fruit has an orange color to its skin and it is sour in taste. It has an outer skin that can be peeled off to extract the fruit. This genus consists of other fruits such as the lemon, lime, grapefruit etc.

Orange Tree

Image by Hans Braxmeier from Pixabay

The Orange Tree
The orange tree is an evergreen tree with a height of 9-10 meters. Its leaves are oval in shape, 4-10 cm long, with have crenulate margins. Oranges grow in varied sizes and shapes from its spherical shape to an oblong shape. The different varieties of orange are Bali, Belladona, Charmute, Fukuhara, Jincheng etc. The ratio of sugar and acids in the orange give its taste. The aroma in orange is originated from the volatile compounds such as alcohols, ketones, aldehydes, esters etc.

Chemical Composition
Orange contains a good amount of vitamin C, the other nutrients are available in low quantities. The phytochemicals contained in orange are carotenoids, flavonoids, and volatile organic compounds. A 100 g of orange contains 47 kilo calories of energy, sugar 9.35 g, dietary fiber 2.4 g, vitamin C 53.2 mg, thiamine 0.087 mg, folate 30 mcg, pantothenic acid, 0.25 mg, vitamin B6 0.06 mg, calcium 40 mg, potassium 181 mg etc.

Oranges

Health Benefits of Orange

Orange contains large amount of vitamin C, which helps in cell integrity, protecting the cells from damages and wound healing. It helps in proper functioning of the immune mechanism and prevent infections. The antioxidant properties of vitamin C helps to destroy and neutralize free radicals and reduce inflammation. It reduces the severity in inflammatory conditions such as asthma, osteoarthritis and rheumatoid arthritis. It helps in prevention of cancer. It also helps to maintain good skin texture and smoothness.

The phytonutrients present in orange such as carotenoids and flavonoids are shown to have anti-inflammatory, anti-tumor and antioxidant properties.  Orange also contains carotenoids such as choline, zeaxanthin, beta-cryptoxanthin and lycopene. The choline helps in the transmission of nerve impulses and thus assists in learning, memory, muscle movement and sleep. Zeaxanthin is an antioxidant that helps to reduce inflammation in various organ systems of the body. The flavonoids are hesperidin, anthocyanins etc. which has antioxidant properties.

Thiamine or vitamin B1 present in the orange prevents thiamine deficiency state called beriberi and Wernicke encephalopathy. Thiamine is present along with other B complex vitamins.

Folate or vitamin B9 is related to cell growth and metabolism. It is needed for the creation of white and red blood cells in the bone marrow, produce RNA and DNA in the cells and conversion of carbohydrate into energy. It is extremely important during active growth periods such as pregnancy, infancy and adolescence.

The potassium content in the orange can decrease the cardiovascular load and reduce blood pressure and stroke risk. It also reduces cardiovascular diseases.

The calcium in the orange helps in building teeth, bones and improves muscle strength.

The fiber present in the orange helps to reduce the risk of overweight and constipation. Dietary absorption of fiber is less compared to other carbohydrates. It helps in digestion and absorption of other nutrients. It can also reduce cholesterol content in the blood.

The citric acid present in the orange prevents kidney stone formation. The ascorbic acid and citric acid helps in absorption of iron from the diet thus preventing anemia.

Adverse Effects
Adverse effects of over-consumption can lead to heartburn, vomiting, gastric upset, weight gain etc.

Nutritional Benefits of Holy Basil

Holy basil, Ocimum Sanctum, or called as tulsi in South Asia is an aromatic plant of the family Lamiaceae. Tulsi is a small shrub that is 30 to 60 cm tall, which has multiple branches with hairy stems. The stems and leaves of this shrub is green to purple in color and has a strong scent when squeezed. The leaves are oval in shape around 5 cm in length and usually toothed. The distinct feature of this plant is the presence of purplish to white elongated flowers at the tip of each branch. Holy basil plant is more commonly found in South Asia, South East Asia, and Africa.

Holy Basil Plant

There are 2 important varieties of Holy basil plan, the green leaved variety a.k.a. Lakshmi Tulasi and purple leaved variety a.k.a. Krishna Tulasi. Tulsi is used as a medicinal plant in South Asia. It also has religious implications and used across South Asia for religious rituals and traditional worship. Tulsi is grown in front of homes and in special pots for ritual purposes. It is also used for its oil, tulsi oil and as an ingredient in Tea, the latter which is common in some homes, adding Tulsi to tea improves its medicinal properties.

Holy basil flower

 

Chemical Constituents of Holy Basil:

The main chemical constituents of holy basil are oleanolic acid, ursolic acid, rosmarinic acid, eugenol, carvacrol, linalool, β-caryophyllene (about 8%), β-elemene (11.0%), and germacrene D (about 2%) (wikipedia).

Uses of Holy Basil:

Ayurvedic Uses: Holy basil is considered as an adaptogen, balancing various processes that occur in the body, thus adapting with stress. Because of the strong smell and astringent taste, it is considered as an elixir of life and believed to promote longevity. Tulsi extracts are used in ayurvedic preparations because of its properties in treating different ailments. Tulsi leaves are often used either as whole, dried and powdered, or added in ghee to be used as an ingredient in various medications. Tulsi is also used as an insect repellent as dried tulsi leaves are mixed with grains during storage to repel insects. It is also used as a mosquito repellent.

Fever: Tulsi has germicidal, fungicidal, and antibacterial properties which helps in relieving fevers.  A decoction made of Tulsi leaves mixed with cardamom and tea is useful for the treatment of fevers. Ocimum sanctum extracts have been reported to have some antibacterial activity against E. coli, S. aureus and P. aeruginosa.

Respiratory Conditions: Holy basil has an immune modulatory function. It also has antitussive and expectorant properties. It helps to relieve cough, cold, and other respiratory disorders. Its antibacterial and antifungal properties also helps in preventing respiratory illnesses.

Diabetes: Tulsi leaves contain antioxidants and essential oils such as eugenol, β-caryophyllene etc. which collectively helps the pancreatic beta cells to function normally. This helps to increase the sensitivity of these cells to insulin, which lowers blood sugar.

Inflammatory Diseases: The presence of antioxidants in the tulsi leaves helps prevent the oxidation of free radicals in the tissues, thus controlling the inflammatory process. It also relieves from painful conditions. Tulasi contain eugenol, which may be a COX-2 inhibitor which reduces the perception of pain.

Hypertension: Tulsi contain the powerful antioxidant eugenol, which helps to maintain the blood pressure by lowering cholesterol and promoting vascular integrity.

Stressful Conditions: Tulsi helps to maintain the normal levels of stress hormone cortisol in the body. It has powerful adaptogen properties that helps to sooth the nerves, regulates circulation, and scavenge the free radicals produced during oxidative stress.

Kidney Stones: Holy basil helps reduce the uric acid levels in blood.  Presence of uric acid in blood causes kidney stones. The acetic acid and other compounds present in holy basil helps to break down the kidney stones.

Skin: When holy basil leaves are crushed and the paste applied to the skin, there is a soothing and cleansing effect to the skin. Due to the antibacterial and anti-fungal effects, it helps to prevent acne, ring worms, and other skin conditions. It also helps to reduce abnormal scalp conditions and hair fall.

Tulsi Tea
Holi basil mixed with tea is an important drink and is called as Tulsi Tea. Tulsi Tea has many beneficial properties which helps in achieving relief from the above mentioned medical conditions. It potentiates the beneficial properties of both holy basil along with the properties of Tea.

Musculoskeletal Conditions Due to Prolonged Computer Use

The use of computers are rapidly gaining influence in every sphere of activity. Computers arewidely used in purposes of documentation, record keeping,  accounting, banking, software

development, web creation, networking, browsing, gaming, etc. The influence of computer is

great due to the sheer number of people who are using computer on a daily basis. Computers are

becoming part of everyday life because of one's profession, communication, leisure, or personal

usage. Widespread use of computer comes at a price as it creates a range of health issues for those computer addicted.

Photo credit: en.wikipedia.org

Sitting prolonged periods and working on computer cause a series of health conditions. These condition occur because of bad posture, physical inactivity, eye strain, movement of hand and fingers, radiation, etc. The common health conditions seen in computer users are back ache, neck ache, headache, shoulder ache, and hand or wrist ache which occurs because of maintaining a bad computer posture for a prolonged period of time.

Photo credit: www.ergonomics-info.com

Back ache: 

This is the most common condition that occurs due to maintaining a wrong posture

when sitting and sitting for a long period of time without much movement of the back. The wrong posture may be due to the position of the chair and also the position of the computer peripherals on the desk. When the monitor, keyboard, or mouse is placed further forward, it causes the user to over-reach the peripheral devices and hunch forwards. The stooping forward of the body causing the back to curve in that direction. The hunched posture for a longer period of time causes the back and spinal muscles to do the extra work of holding the body upright, that causes fatigue, pain, and degeneration. The normal curvature of the lumbar spine is altered in a hunched position.

Management: 

Sit in an upright and neutral position while working with the computer. This maintains the normal curvature of the spine and prevent excessive torsion forces. Keep the legs rested on the floor or foot rest. Place the computer peripheral devices at an appropriate reachable distance on the desktop. Use a good ergonomically designed height adjustable computer chair to maintain a good posture and reduce the stress on the spine. A chair with a good lumbar support is advisable for those working for prolonged periods on a computer. Adjust the backrest of the chair to support the curve of lower lumbar portion of the spine. It is also good to have a chair with a good arm rest so that one can use it to rest the arms and thus partially take off the burden on the spine. Take regular breaks from work and do stretching exercises.

Ergonomically designed chair

Photo credit: http://www.igcseict.info

Neck ache:

This is another common condition that is caused by the poor posture of the head and maintaining that position for a prolonged period of time. Headache also accompany sometimes. The head is tilted forwards and towards the direction of the computer peripherals and monitor forming a stooped posture. The stooping posture displaces the center of gravity of the head when resting on the spine. Excessive force is required for the muscles of the head to keep the head in upright position along the center of gravity. The extra effort produced by the muscles of the neck for a prolonged period of time causes fatigue of the muscles and neck ache. A static off neutral head position for a long period of time causes altered blood supply to the brain and produces headache.

Management: 

You should sit straight and position the computer screen to maintain in a comfortable viewing distance. Keep your neck at a neutral and center-of-gravity position. Do neck stretching exercises at intervals. Turn your head slowly upwards, downwards, and on both sides to prevent fatigue.

Shoulder ache and arm pain:

This is caused by the improper position of the hand and wrist when using computer peripheral devices. Proper support of the wrist and the hand is needed when working with the keyboard or mouse. Adequate desktop support is needed when using a computer mouse. Wrist rest is needed while typing with a keyboard. When a wrong posture of the hand is sustained for a longer duration, it causes fatigue of the muscles in the shoulders and hand.

Management: 

Keep a suitable height for the keyboard and monitor and maintain a correct height for the person, and not bend over to reach the keyboard, mouse, or view the monitor. The forearms should be parallel or sloping towards the desktop to provide good support for the arms and wrist. Provide adequate space on the desk for the computer peripherals such as the keyboard and mouse so that there is ample space for resting the arms and wrist. Altering the work done by the hands also help to make sure that the arm muscles do not get fatigued.

A Rail Travel Across The State of Kerala

This is a journey that I had done recently across the the state of Kerala, Southern India. I live in the district of Trivandrum also called as Thiruvananthapuram, which is the southern most district of Kerala State where I was born. I had a wonderful opportunity to travel across the State of Kerala to a place on the other side of the state or northern most part of the state, which is the district of Kasaragod. So it is a cross Kerala travel or it can be called as the trans-Kerala travel.

Photo credit: maps.newkerala.com

The travel was by train and we boarded the Netravati Express that starts from the Trivandrum Central Station. We departed from Trivandrum at morning around 9:00 a.m. and we arrived at Kasaragod around 11:00 p.m. about a full-day journey. The journey was very pleasant and enjoyable, a wonderful experience to get a birds eye view of many places in Kerala.

Kerala State is topographically shaped like a shoestring just like the country of Chile on the western South America. Just like Chile situated on the west of the continental South America, Kerala is situated on the western edges of the peninsular Indian land mass and similarly on the western slopes of the Western Ghats, just like the Andes ranges of the Chile. Likewise, it is also bordered along its western side by an ocean, the Indian ocean similar to the Pacific ocean of Chile. Like Chile being often called as the shoestring country, being a state Kerala can also be called as a shoestring state because of its shape.

The State of Kerala is a wonderful hot place on the south western region of India along the Indian Ocean coast. Kerala is also called as Keralam in native tongue, the land of the coconuts. It is bordered by the states of Karnataka on the north and northeast and Tamilnadu on the east and southeast. It is a small plain carved along the western edges of the the Western ranges of India, the Western Ghats. To the west is the Western Ghats that runs the entire length of the state with a small pass in Palghat district.

The Western Ghats rise on average about 1500 meters above sea level in height, and its highest peak being Anamudi around 2695 meters high. The other important peaks are Nilgiri Hills, Palni Hills etc. Towards the west lies the Indian Ocean, which straddles across the entire length of the state. The entire coastline is around 590 km in length and any place in Kerala is not more than 125 km from the coastline. Between the western ranges and the eastern shorelines of the Indian Ocean lies the narrow stretch of hills and plains of Kerala.

The Western Ghats of Kerala is the lifeline for the State, which enriches a number of rivers that flows from the western slopes of the Western Ghats mountains. It is one of the old fold mountains which has considerably worn down due to the action of weather as well as by man. Western Ghats acts as a barrier for the moisture in air and the clouds to precipitate its water content as rain and mist along the slopes of the Ghats. The higher the height of the ranges, the more precipitation it receives from the clouds as well as the moisture laden winds from the Indian ocean and more it sustains water in the dry summer months. Unfortunately a lot of human activity is denuding and destroying the ranges along the entire length, which affects the water flowing capacity along both sides of the ranges.

The weather of Kerala is hot and humid equatorial tropic climate, however it is somewhat cool during the months from December to February. It is evergreen with lush green vegetation for most part of the year, with a small dry season during summer months. There are rains on the months of January till June to August from Southwest monsoon and September to December from Northeast monsoon. The rains feed a number of rivers, canals, lakes, and estuaries.

Most of the land is tropical wet evergreen forests with thick green vegetation cover with a diverse of flora and fauna. The typical tree is the coconut tree which is seen in almost all places in Kerala. The important animal species is the Indian elephant, which is an important animal of Kerala. The symbolic bird of Kerala is the Great hornbill. The symbolic flower of Kerala is the Golden Shower tree flower.

Nutritional Benefits of Papaya

Papaya is the yellow-colored fruit of the plant Carica papaya, the sole species in the genus Carica of the plant family caricaceae.  It is also called as the paw paw fruit or common man's fruit. It was originally found in the tropical Americas; from Southern Mexico and Central America, to the South American tropics. This fruit is revered by the Latin American Indians and they called it the "fruit of the angels." The papaya is a large tree like plant that grows from a single stem and grows to a height of 5 to 10 meters. The top of the trunk is connected with spirally arranged leaves and fruit stem. The trunk is softer in structure and it is scarred with the attachments of the leaves and fruits where it once borne. The stem is unbranched mostly. Papaya is now grown in the tropical countries, it grows rapidly fruiting within 2 to 3 years. It grows well in well drained soil and in hot and humid weather.

 

Papaya is a spherical to pear shaped fruit that can be about 5 to 20 inches long. The ripe papaya has an yellow color and it is orange color admixed with green while it ripens. The papaya trees bear fruit year round. The flesh of papaya fruit is rich orange in color. The flesh is soft, butter-like consistency and tastes deliciously sweet in flavor. Inside the fruit, there is a cavity where papaya seeds are encased. Papaya seeds are edible, although it is somewhat bitter. Papaya is mostly eaten when ripe. It is also eaten green or about to ripe, in which the enzyme papain is more active. Raw papaya is cut to pieces to make salad and rice dishes. Ripe papaya is also used to make juice.

Nutritional Profile

Papaya is a rich source of vitamin C, beta carotene, B vitamins such as thiamine, riboflavin, niacin, folate, patothenic acid, dietary fiber etc. It also contains minerals such as potassium, magnesium, calcium, phosphorous, sodium etc. Papaya fruit as well as the tree is rich in an enzyme called papain, which is useful in digestion.

 

Nutritional Benefits:

Immune booster: Papaya is rich in immune boosting, antioxidant vitamins such as vitamin C, vitamin A, vitamin E etc. Vitamin C is essential in promoting cell integrity and normal cellular functions. Vitamin A is important for growth and development, maintenance of immune mechanisms, and good vision.  Vitamin E is a potent antioxidant, which is involved in scavenging and preventing the propagation of free radicals in tissues by reacting with them.

Promotes Digestion: Papaya contains digestive enzyme papain, which helps to break down the food without extra digestive process required from the body. The enzyme papain helps to digest protein and aid in the absorption of nutrients. Because of the ability to digest protein, papain is used as a meat tenderizer.

Prevent Heart Disease: Because of the presence of vitamin C, vitamin A, and vitamin E these act as powerful antioxidants preventing the oxidation of cholesterol. Oxidation of cholesterol causes it to stick to the blood vessel walls forming plaques that prevent the flow of blood or even blockage of the blood vessels causing heart attacks and strokes. The fiber in papaya also helps in lowering the cholesterol levels. The folic acid content in papaya helps in converting the harmful homocysteine to its inactive constituents, thus preventing blood vessel damage.

Anti-Inflammatory Effect: Papaya contain protein digesting enzymes papain and chymopapain which have shown to reduce inflammation and increase the healing from burns. The antioxidants found in papaya such as folate, vitamin C, beta-carotene, and vitamin E also helps reduction of inflammation. It also helps pain relief in inflammation.

Promotes Bowel Movement: Because of the high water content, presence of enzymes, and soluble fiber, which allows proper bowel movement.

Cancer Prevention: Timely elimination of bowels, and the presence of folate, vitamin C, beta-carotene, and vitamin E help to reduce the risk of colon cancer. Papaya's fiber content is able to bind with the cancer causing substances in the colon and prevent them from affecting the  intestinal walls. The antioxidant nutrients such as the folate, vitamin C, beta-carotene, and vitamin E provide protection for colon cells from free radical damage.

Prevention of Arthritis: The high content of vitamin C and other antioxidants in papaya provide protection against inflammatory conditions such as arthritis.

Skin Treatment: Regularly taking papaya helps in maintaining a soft and smooth skin. Application of raw papaya finely grounded and applied to face for 25 minutes helps in reduction of pimples and blemishes on the face. Similarly it is used in relieving the sores and cracks on the skin. Papaya helps in reduction of aging marks on the skin. It is also used in the treatment of burns and wounds. Mashed papaya is applied to the area of the wound which helps to aid healing.and prevent infection.