Dragon Fruit -ඩ්‍රාගොන් ෆ්ට්

 

Dragon Fruit

ඩ්‍රාගොන් ෆ්ට්

The botanical names are Selenicere usundatus and Selenicere uscostaricensis.

The family is Cactaceae.

Dragon fruit, is a tropical fruit from the cactus family, known for its vibrant skin, spiny scaly exterior and mild, sweet flesh dotted with edible black seeds.     

It grows as a climbing vine of the genus Selenicereus, with key species including Selenicereusundatus (white-fleshed) and Selenicereuscostaricensis (red-fleshed).

 

Common White Dragon Fruit

Selenicereus undatus (pink skin, white flesh).

 

Red Dragon Fruit:

Selenicereus costaricensis (pink skin, red flesh).

 

Yellow Dragon Fruit:

Selenicereus megalanthus (yellow skin, white flesh).

 

It is native to Central and South America, now widely grown in tropics including Vietnam and in Australia. It is a climbing cactus that can grow up to 30 feet long, often utilizing trees or posts for support. The flowers famous for its large, fragrant "night-blooming" flowers that open for only one night.

It is a very invasive cactus and its roots dig into the cracks in cement pillars. I think it uses magnesium and calcium in cement pillars. The dolomite that is used in cement production has both calcium and magnesium.

I had two seasons with it to photograph its beautiful white bloom. Our rooftop garden was small and this cactus was given the driest corner at the far end. Its roots started eating into the cement cracks in the corner most pillar of our roof top garden. It took nearly three days for me to remove all the roots and seal the cracks with cement. I destroyed it fully and did not allow the peaces to root again even in our back garden.

It is a hardy cactus and love cement structures. AI says it does not thrive on cement but I do not believe that assertion and  the roots make the cracks wide open for the tropical weather to complete the damage to the cement pillar unless, the cracks are sealed sooner than late.

Frequently eaten fresh, in smoothies or in fruit salads. Low calorie fruit rich in antioxidants, vitamins, and minerals, with red-fleshed varieties often having higher antioxidant content.

Dragon fruit is rich in dietary fiber, Vitamin C, and minerals like magnesium and iron. Its key benefits include aiding digestion, boosting the immune system, supporting heart health, promoting skin health and providing antioxidant protection against cell damage from free radicals. The antioxidants in dragon fruit, such as betalains and flavonoids, contribute to its anti-inflammatory properties and may help protect against certain chronic diseases. The dietary fiber: promotes healthy digestion. Vitamin C supports the immune system and helps the body absorb iron. Magnesium is essential for muscle and nerve function.

Iron plays a role in red blood cell production.

Antioxidantss that include betalains, hydroxycinnamates and flavonoids  combat oxidative stress and free radical damage.

Other Minerals provides small amounts of calcium, potassium and phosphorus.

Antioxidants, especially from red dragon fruit, protect skin cells from UV damage and promote elasticity.Compounds like betalains and flavonoids neutralize harmful free radicals, reducing inflammation and minimising the risk of chronic diseases. The fruit has a high water content, which contributes to hydration. Low in calories and high in fiber, dragon fruit can promote feelings of fullness, making it a helpful part of a weight management plan.

Some people say it tastes like a cross between a pear and a kiwi.

Provides several antioxidants

Dragon fruit contains several types of antioxidants. These are compounds that protect the cells from unstable molecules called free radicals, which are linked to chronic diseases and ageing.

These are some of the main antioxidants contained in dragon fruit pulp.

Betalains

Found in the pulp of red dragon fruit, these deep red pigments have been shown to significantly reduce total cholesterol, LDL and other health risk factor markers.

Hydroxycinnamates

This group of compounds has demonstrated anticancer activity in test-tube and animal studies.

Flavonoids

This large, diverse group of antioxidants is linked to better brain health and a reduced risk of heart disease.

Animal studies suggest that dragon fruit may provide various health benefits. Many of these are likely due to its fiber and antioxidant content. Both red and white varieties of dragon fruit have been shown to reduce insulin resistance and fatty liver in obese mice.

In one study, mice on a high fat diet who received an extract of the fruit gained less weight and had reductions in liver fat, insulin resistance and inflammation, which were attributed in part to beneficial changes in gut bacteria. Dragon fruit contains prebiotic fiber that promotes the growth of beneficial bacteria in the gut, potentially improving metabolic health.

Although this fruit may improve certain features of metabolic syndrome, a condition associated with type 2 diabetes, not all effects may be favourable.

Soursop -කටු අනෝදා

 

Soursop

කටු අනෝදා

The botanical name is Annona muricata.

The family is Annonaceae (custard apple family). 

Plants include edible fruit species like Annona (soursop, sugar apple, atemoya) and Asimina (pawpaw) and Rollina.

Rollinia (specifically Rollinia deliciosa or Annona mucosa) is a fast growing tropical fruit tree from the Annonaceae family, known for producing large, yellow, heart shaped fruits with soft spikes. The fruit is famously described as tasting like lemon or sweet, custard-like lemon sherbet, with a gelatinous, creamy texture. It is native to South America and is closely related to soursop and often called biriba, Amazon custard apple or wild sugar-apple.

Soursop is a tropical, evergreen, low branching tree (3–10m tall) in the Annonaceae family and is famous for its large, spiny green fruit with creamy, white, sweet-tart pulp. Native to the tropical Americas, it is widely used in smoothies and traditional medicine. It thrives in high humidity, frost-free climates.

It is a slender, low-branching evergreen with glossy, dark green leaves that emit an aromatic scent when crushed. A heart shaped or ovoid "pseudo-fruit" (syncarp) covered in soft, flexible spines, weighing up to 4.5–7 kg. It thrives in subtropical or tropical lowland areas up to 1,200m elevation. It is primarily grown from seeds, maturing within 3–5 years. The pulp is fibrous and juicy, often described as having a flavour profile blending strawberry, pineapple and citrus with a creamy texture. It is eaten fresh, blended into smoothies, or processed into juices, sorbets, and ice cream.

My favourites is its drink with vanilla ice cream on top.

A good source of Vitamin C (approx. 34% Daily Value), fiber (13% DV) and potassium.

Various parts of the tree, particularly the leaves, are used in traditional medicine, although studies on humans are limited.

It contains Annonaceous acetogenins, which have shown cytotoxic properties in laboratory settings, prompting research into anticancer effects.

The seeds and leaves contain annonacin, a neurotoxin which when consumed in excess may cause harm than good.

Soursop is a fruit rich in Vitamin C, fiber and antioxidants like acetogenins and flavonoids, offering benefits such as boosted immunity, improved digestion, and support for heart health. Other ingredients include carbohydrates, potassium, and various bioactive compounds found in the leaves and fruit. However, some compounds in soursop, particularly in the seeds, can be toxic and neuro-degenerative, so consumption should be in moderation, especially for those with conditions like Parkinson's disease.

Soursop contains:

Vitamins, notably high in Vitamin C, a powerful antioxidant and also contains B vitamins. A good source of potassium and phosphorus, beneficial for heart  and bone strength. An excellent source of dietary fiber, which supports digestive health and helps with feelings of fullness. Rich in flavonoids, tannins, and phytosterols. It also contains a class of compounds called acetogenins, which have various pharmacological activities.  Other compounds include alkaloids, essential oils and other bioactive compounds. The high Vitamin C content supports immune function and helps protect cells from oxidative damage.           The fiber in soursop promotes regularity of bowel motions and helps prevent constipation. Rich in antioxidants and help to fight free radicals, potentially reducing the risk of chronic diseases. Contains potassium and other nutrients that can help maintain healthy blood pressure. Anti-inflammatory compounds found in soursop, particularly the leaves, have been traditionally used to reduce pain and inflammation. Antioxidants and vitamin C contribute to skin health.

The seeds of soursop contain a compound called annonacin, which can be neurotoxic. Avoid crushing or consuming the seeds. Due to potential toxic compounds, consuming soursop in large quantities is not recommended.

Individuals with low blood pressure, low platelet counts, or neurological disorders should consult a healthcare provider before consuming soursop. Pregnant women should also consult with their doctor before using soursop

Anti-inflammatory

Antioxidant

Hypoglycaemic

Anticancer agent

Has acetogenins which inhibit NAD in cancer cell surfaces.

Relieving anti-inflammatory diseases

Preventing diabetes

Soursop benefits are mainly derived from its high fiber content, as it can reduce how quickly sugar is absorbed

Helps with constipation and is a source of fiber that decreases the rate at which sugar is absorbed from foods. This can help to manage blood sugar levels and prevent insulin resistance and diabetes.

Maintain eye health

Protecting the stomach

Soursop contains anti-inflammatory and antioxidant properties, which reduce damage caused by free radicals. It promotes reduction in stomach acid production, making this fruit beneficial for protecting the stomach from gastritis and peptic ulcers and also improving digestion.

Improving stress and anxiety

Soursop leaves contain anonaine and  asimilobine, compounds that have soothing properties, that act on the central nervous system. These compounds interact with serotonin (a neurotransmitter responsible for mood regulation), which can improve mood, stress and anxiety.

Regulates blood pressure

Soursop contains potassium, a mineral that is essential for the body’s elimination of sodium through the urine. Potassium is also important for blood pressure management.

In addition, this fruit also contains antioxidants which promote arterial health and act as a vasodilator.   It helps to promote blood circulation, which can also influence blood pressure.

Soursop strengthen the immune system

Because it is rich in antioxidants and anti-inflammatory agents, like vitamin C and quercetin, soursop helps to manage excess free radicals and strengthen immune system cells.

Helps to prevent allergies, colds and flu.

Combats constipation

Soursop helps to combat constipation because it is rich in water and fibers. These components promote natural bowel movements and add bulk to the stool, which facilitate stool elimination.

Maintaining hydration in the body

Soursop pulp contains about 82g of water, which can significantly hydrate the body. It is often consumed in hot environments or during exercise, which helps to prevent dehydration.

Possibly prevents cancer

Recent studies show that soursop is rich in acetogenins, which are a group of metabolic compounds that have a cytotoxic effect that targets cancerous cells. In addition, it was noted in some studies that consuming soursop on a long term basis can help to prevent and treat many types of cancers, that include cancers in breast, colon, lung and prostate.

Nonetheless, these studies have only been done in laboratory settings with isolated cells and on animals. More studies are needed in humans to support the possible effect of this fruit on cancerous cells.

Avocado - අලිපේර

 

Avocado

අලිපේර

The botanical name isPersea americana.

The family isLauraceae (laurel family, which includes cinnamon).

The avocado is an evergreen tree from theLauraceae family, native to the Americas, particularly Mexico and Central America and is a nutrient dense, oily, buttery fruit. The botanical name isPerseaamericana and it is technically classified as a large berry.

The evergreen tree, growing 30–60 feet (9–18 meters) height, with dark green, glossy leaves. It is a  single seeded berry with creamy, yellowish-green flesh, and a nutty flavour. The flowers are small, greenish-yellow, displaying an unusual, synchronous dichogamy (opening as female, closing and reopening as male) to aid cross-pollination. Three main ecological species probably existed in Mexican, Guatemalan, and West Indian localities. It thrives in warm climates, often propagated via grafting. It is widely eaten in salads, used for guacamole and valued for its high monounsaturated fat content.

Avocados are an excellent source of Vitamins ACE, which are antioxidants crucial for skin, immune, and eye health. They are particularly rich in Vitamin E, Vitamin C and Vitamin K, while their healthy fats enhance the absorption of these and other nutrients.Avocado is rich in healthy monounsaturated fats, fiber, folic acid (B9), vitamins (C, E, K, B) and minerals. These nutrients contribute to benefits like improved heart health, better nutrient absorption, enhanced gut health, stable blood sugar levels, and potential protection against chronic diseases.

Ingredients of include healthy fats:

About 75% of their calories come from monounsaturated fats, particularly oleic acid, which is good for heart health and fights inflammation.               A significant source of both soluble and insoluble fiber, which supports gut health and helps with digestion. While not a direct source of vitamin A, avocados contain carotenoids or beta-carotene, which the body converts to vitamin A. High in potassium, with more than in a banana, as well as magnesium. Contain carotenoids like lutein and zeaxanthin, which are good for eye and brain health. High fiber and healthy fat content contribute to feeling fuller, which can aid in weight control. Avocados help enhance the absorption of other fat soluble vitamins (A, D, E, K) and carotenoids from other foods. The abundant fiber promotes the growth of beneficial gut bacteria, leading to improved digestion and metabolic health. The low Glycemic Index and fiber content help prevent blood sugar surges, contributing to more stable levels. Antioxidants like lutein and zeaxanthin may help protect against age-related macular degeneration and support brain function. Regular avocado consumption is associated with a lower risk of metabolic syndrome, type 2 diabetes and some chronic diseases.

Avocados contain oxalates that may encourage stone formation in the bladder if water intake is inadequate, especially in the tropics. The amount of of oxalates varies with ripening and the variety.

Rich in ACE

Rich in B vitamins

Vitamin K

Rich Folic acid (B9)

Rich in magnesium and potassium.

And selenium which helps thyroid hormones.

High in oxalates.

Boosts satiety.

Helps manage body weight

Protects your heart

Prevents diabetes complications

Boosts immunity

Promotes healthy digestion

Increases brain function

Protects the eyes

Disorder is the order of the Universe

 

Disorder is the order of the Universe

 

Order is the rare occurrence seen only in biological systems.

But this order has come painfully slow even in Evolution.

I would like to go step backward and look at the Symbiosis.

Symbiosis preceded the evolution by eons of years.

Symbiosis did not need elaborate genetic cord (which evolution’s prerequisite).

It needed only meeting of two cells of common interest.

Meeting of opposing cells and parasitism came much later.

The sex differentiation also came much later and symbiosis is not precluded by absence of cells.

I want to go much further back to primordial proteins and not the structured genetically coded protein.

Random association of amino acids could give rise peptide cords without the need for enzymes (again proteins).

Calcium outside layer.

Denatured protein layer

Protein layer mixed with fatty acid chains.

More fatty acids and less proteins.

Bilipid membrane with embedded protein receptors.

Protein can accept protein of another symbiotic cell by random association.

There is a protein called HSP or Heat Shock Protein.

This protien is seen in prokaryotes and eukaryotes.

HSP probably is the result of development of resistance to heat stress stroke in evolution of cells.

There is another protein called CRP or C Reactive Protein that is formed in the liver under stressful conditions.

In other words proteins in evolution have responded not only to heat but any stressful condition.

Protein selection embedded in membranes was probably a prerequisite for symbiosis long before receptor formation for specific function (Antigen and Antibody Reactions).

Heat shock proteins (HSP) are a family of proteins that are produced by cells in response to exposure to stressful conditions. They were first described in relation to heat shock, but are now known to also be expressed during other stresses including exposure to cold, UV light and during wound healing or tissue remodeling. Many members of this group perform chaperone functions by stabilizing new proteins to ensure correct folding or by helping to refold proteins that were damaged by the cell stress. This increase in expression is transcriptionally regulated. The dramatic upregulation of the heat shock proteins is a key part of the heat shock response and is induced primarily by heat shock factor (HSF). HSPs are found in virtually all living organisms, from bacteria to humans.

Heat-shock proteins are named according to their molecular weight. For example, Hsp60, Hsp70 and Hsp90 (the most widely studied HSPs) refer to families of heat shock proteins on the order of 60, 70 and 90 kilodaltons in size, respectively. The small 8-kilodalton protein ubiquitin, which marks proteins for degradation, also has features of a heat shock protein. A conserved protein binding domain of approximately 80 amino-acid alpha crystallins are known as small heat shock proteins (sHSP).

C-reactive protein (CRP) is an annular (ring-shaped), pentameric protein found in blood plasma, whose circulating concentrations rise in response to inflammation. It is an acute-phase protein of hepatic origin that increases following interleukin-6 secretion by macrophages and T cells. Its physiological role is to bind to lysophosphatidylcholine expressed on the surface of dead or dying cells (and some types of bacteria) in order to activate the complement system via C1q.

CRP is synthesized by the liver in response to factors released by macrophages and fat cells (adipocytes). It is a member of the pentraxin family of proteins. It is not related to C-peptide (insulin) or protein C (blood coagulation). C-reactive protein was the first pattern recognition receptor (PRR) to be identified.

Function

CRP binds to the phosphocholine expressed on the surface of dead or dying cells and some bacteria. This activates the complement system, promoting phagocytosis by macrophages, which clears necrotic and apoptotic cells and bacteria.
This so-called acute phase response occurs as a result of increasing concentrations of IL-6, which is produced by macrophages as well as adipocytes in response to a wide range of acute and chronic inflammatory conditions such as bacterial, viral, or fungal infections; rheumatic and other inflammatory diseases; malignancy; and tissue injury and necrosis. These conditions cause release of interleukin-6 and other cytokines that trigger the synthesis of CRP and fibrinogen by the liver.
CRP binds to phosphocholine on micro-organisms. It is thought to assist in complement binding to foreign and damaged cells and enhances phagocytosis by macrophages (opsonin-mediated phagocytosis), which express a receptor for CRP. It plays a role in innate immunity as an early defence system against infections.
Amyloids are aggregates of proteins that become folded into a shape that allows many copies of that protein to stick together, forming fibrils. In the human body, amyloids have been linked to the development of various diseases. Pathogenic amyloids form when previously healthy proteins lose their normal physiological functions and form fibrous deposits in plaques around cells which can disrupt the healthy function of tissues and organs.
Such amyloids have been associated with (but not necessarily as the cause of) more than 50 human diseases, known as amyloidosis, and may play a role in some neurodegenerative disorders. Some amyloid proteins are infectious; these are called prions in which the infectious form can act as a template to convert other non-infectious proteins into infectious form. Amyloids may also have normal biological functions; for example, in the formation of fimbriae in some genera of bacteria, transmission of epigenetic traits in fungi, as well as pigment deposition and hormone release in humans.
Amyloids have been known to arise from many different proteins. These polypeptide chains generally form β-sheet structures that aggregate into long fibers; however, identical polypeptides can fold into multiple distinct amyloid conformations. The diversity of the conformations may have led to different forms of the prion diseases.

Spacesuit and its Occupant

 Spacesuit and its Occupant

This is an idea I hit upon by reading a blog writing of a experienced civil pilot not a fighter pilot.

Have you ever thought of the 50 things that a spacesuit occupant in space won't share with his body soul?

 

You probably have not but I was one who was very much interested in this in my school days and in early days as a medical student.

I cannot remember what I wrote then but this is an attempt to revise some of those physiological constraints not in any particular order or in order of merits.

Suffice is to say, I get a sickly feeling when I think of the space (occupied especially by alien elements) and spacesuit.

Imagine yourself trapped in a escalator without illumination (light) and the computer circuit controlling it up and down movement gone haywire and it is going up and down in an erratic fashion.

That is a the feeling I get the moment I put a spacesuit on for travel.

That is one thing you must consider when paying for, an enormous amount for a single trip in space.

 

Is is worth the experience and the money?

Probably not but having said that I have tremendously high regard for those guys who trained for years end on to go to space. They are a dedicated lot and give them the due respect they deserve if you happen to meet anyone of them.

They were the human guinea pigs on space.

I often wonder how many times they felt sick and vertiginous even in their sleep.

Probably many, many times and uncountable and that is the feeling I get if I am invited to wear a spacesuit and come hither for a go.

I will list the feeling inside my head with little imagination and some understanding of my own physiology if not of another being.

 

1. I hate the space constraint.

This is the feeling one gets if one has to stay in a tiny hotel room in Singapore overnight due to some delay, cancellation or transit. I have had that feeling once or twice before, traveling by cheap air flights. 

When you fly on a good aircraft you may not get this inconvenience but surely on a budget air or Mihin (Hemin) Lanka

2. I hate heights.

Imagine you are in a hotel overnight on the 21st floor room due to flight cancellation. You are well away from a fire exit and there is a blackout and fire drill. You don't have a pen torch. If you are one floor above you can think of jumping out and breaking your legs but not on the 21st Floor. 

That is why rooms are cheap as you go up. 

Please pay a good some and ask for a room down below. It is better even now, if you go to Colombo taking a pen torch with you with these high rising development projects.

Born to this earth with feet firmly grounded and ample space to breath pristine air (not now even in Kandy) as an embodiment, getting into a spacesuit is the luxury I do not want to avail myself not even in my incarnation.

3. Now about the daily routines I enjoy.

Sleep to begin with.

I think I can manage sleep upside down on space inside a spacesuit since there is nothing else I can do there except dreaming coming home. I can do this since I have learned how to sleep standing on an express bus plying from Kandy to Colombo on a Monday morning. I believe all Sri-Lankans are good at this.

Only if you do not have money in your back pocket.

There are plenty of pickpockets in this country including politicians who pick our vote without our knowledge. 

They are called pickvotters or even better pickpotters (stuffing the ballot boxes).

These two are new words, I have coined for the Oxford Dictionary with the local elections due now).

 

4. What about food.

I want enjoy the high calorie, high protein dehydrated food fads of space travelers especially they are floating about around you not as sandwiches and not placed on a plate with a well laid out nice table.

 

My worry is not the quality of food but how I to partake them in a more sociable way. Not empty them to my mouth from one paper carton to another.

5. Coming to spirits (if they are allowed like a commercial flight) and drinks.

When I suck (not drink them) a little, I want them to stay a while in the mouth and oesophagus and stomach and not go flushing down like a vacuum cleaner on full throttle to the colon in one go.

6. After meal I want to brush my teeth as my good dental friends tell me with a tooth brush floating in air and the toothpaste all over the face with me trying to reach as far as it goes to the third molar.

7. That also I can manage but how about a quick spend a penny in the loo with my prostrate pushing hard on the correct track inside but the squirt getting between my spacesuit and the underwear.

That is my major worry since I will never master my physiology how ever much I train on earth and mid air.

8. Then the master job of course I have decided one last one here and never in the shuttle till I come home and take some constipating medicare once a week for six weeks before the scheduled departure.

I do not want my smelly secrets floating in air and taking pictures of me in flight.

No thank you.

9. Last but not least I fear the algae and the fungi I have been accustomed on earth and living with me with mutual understanding all along my life for years taking advantage of the flight and growing all over me.

In nails, wind pipe, mouth and all orifices on my privates.

10. Last of all I love scratching my skin, just for fun and any other accessible point from my crown to the rump.

With these fungi floating around and waiting for a breach, I won't be able enjoy that luxury.

11. As for the rubbish I collect on flight no problem.

We are trained to drop at any advantage point in the town and the Municipalities never clean them up. I just open the window and drop it down when we are centering round Ceylon with a note stating "coming from space shuttle in orbit no valuables dropped but destined for Ceylonese, war heroes included".

This is why when President Obama invited me for a flight in space, I refused and gave over 100 volunteers from our parliament elected and wanting to get elected.

He of course refused nay to all parliamentarians after the Health Bill was Bailed out with a American Donald Duckbill.

Cabbage and Thydoid Deficiency - කොළ ගෝවා

Cabbage and Thyroid Deficiency- කොළ ගෝවා

Lettuce

සලාද කොළ

කොළ ගෝවා

Please note that cabbage is an imported species but readily domesticated in Ceylon .Based on the botanical history of the region, there are no truly native species of the core Brassica genus (such as cabbage, broccoli, cauliflower and turnip) that originated in Ceylon. The cabbage family (Brassicaceae) is mostly native to the Mediterranean, temperate Europe and East Asia. 

However, the "cabbage family" in Ceylon, as it is understood today, includes plants introduced over time that have become staples. While not indigenous, Kale (Brassica oleracea) has been grown in Sri Lanka for a long time, particularly in the hill country (Nuwara Eliya). It is NOT a vital traditional leafy green in Sri Lankan cuisine, famously used in 'kale mallung'. Various types of leafy mustard greens are part of the Brassicaceae family and have been cultivated in the region for a long time. Cabbage, cauliflower, knokol and broccoli were introduced, most likely during the colonial period, and are now synonymous with farming in areas like Nuwara Eliya. 

Cabbage does contain naturally occurring compounds called goitrogens (specifically glucosinolates), which can act as antithyroid agents by interfering with the thyroid gland's ability to utilise iodine. However, this does not make cabbage a universally "bad" food, but rather one that should be consumed with caution depending on cooking methods and underlying health conditions. Goitrogens interfere with iodine uptake and the thyroid peroxidase enzyme, which are essential for producing thyroid hormones.  The antithyroid effects are significantly higher in raw cabbage. Cooking (boiling, steaming) breaks down these goitrogenic compounds, making the vegetable much safer. If a population has low iodine intake, goitrogens in cabbage can lead to goiter (enlargement of the thyroid). When I was a medical student, iodine deficiency was common in the hill country. I was a subject of Thyroid Scan after Radioactive Iodine. I was stupid enough to volunteer. Then little later in my academic career, I noticed the guy (Physics, his major) using the same radioactive unit to test young girls in Kandy, I had a big tussle with him, having Radio Scan Unit behind our main Library. He had yo move it away, unceremoniously. A little later iodine was added to regular table salt as a remedy for iodine deficiency.      In Sri Lanka, while many foods are prepared with coconut and spices, cabbage is often cooked as a mallung (lightly steamed) or curry, which reduces the goitrogens. However, if consumed raw (e.g., in salads) in high quantities, it could pose a risk, particularly for those with pre-existing thyroid conditions. Studies in Sri Lanka have shown that other dietary factors, such as fox-tail millet (kurakkan) and manioc (cassava) can also act as goitrogens.  Avoid large quantities of raw cabbage if you have hypothyroidism. Make sure to use iodized salt. Eat a varied diet and do not rely on cabbage as the sole vegetable source daily.

The botanical name is Lactuca sativa.

It belongs to the Asteraceae (daisy) family and is widely cultivated for its edible leaves.Lactuca sativa is an annual plant, commonly grown as a salad green, with many varieties including crisphead, romaine, and leaf lettuce.

Lettuce contains Vitamins ACE and, K and folic acid (folate-B9), along with minerals like potassium, calcium, phosphorus iron and magnesium and fiber. Benefits include aiding digestion and hydration due to its high water content and fiber content, promoting weight management and providing antioxidant and anti-inflammatory effects from bioactive compounds like carotenoids and phenolic compounds. The nutritional value and specific compounds vary by lettuce type, with leaf lettuces and romaine generally being more nutrient dense than iceberg lettuce. Bioactive compound which include carotenoids, phenolic compounds and chlorophyll, which have antioxidant properties. Its low calorie and high fiber nature can help one feel full, reducing overall calorie intake and potentially aiding in weight loss. Potassium and magnesium in lettuce can help manage blood pressure, while Vitamin K is essential for proper blood clotting. Folic acid is vital for cell health and is particularly important during pregnancy to prevent neural tube defects in babies. Leafy greens like lettuce provide essential nutrients for bone health, including calcium, magnesium, and vitamin K.

Cabbage is rich in fiber, Vitamin C, and Vitamin K, providing benefits like supporting the immune system, gut health, and strong bones. It contains powerful antioxidants that reduce inflammation and may lower the risk of heart disease and some cancers. Cabbage is a low calorie, nutrient dense food that includes minerals like potassium, calcium, and magnesium, making it a great addition to any diet.

Compounds like sulforaphane and kaempferol found in cabbage have potent anti-inflammatory effects. Adequate Vitamin K intake is crucial for bone health, and cabbage is an excellent source. Its low calorie and high fiber profile makes it a good food for managing weight. Protects cells from damage by free radicals, potentially lowering cancer risk.

Lettuce generally contains more Vitamin E than cabbage, although both are considered low sources. Both vegetables are better sources of Vitamin K and Vitamin C than Vitamin E.

Content of 70 to 80g include:

Calories:  22 Kcal

Fiber:      2g

Vitamins: Vitamin C, K, B6 and B9

Minerals: Potassium, magnesium, calcium,

   manganese

Antioxidants:  Polyphenols, flavonoids and

anthocyanins

Rich in  Vitamin C K.

Rich in Vitamin B6 and B9 (Folate)

The differences between Cabbage and Lettuce

The primary differences between lettuce and cabbage lie in their texture, flavour, and culinary uses, with cabbage featuring dense, crunchy leaves and a robust, peppery taste, while lettuce has softer, more delicate leaves and a milder flavour. Cabbage,                a member of theBrassica family, is a versatile ingredient in cooked dishes, soups, and fermented foods like sauerkraut, whereas lettuce is predominantly used fresh in salads, sandwiches and wraps.

Cabbage

Belongs to theBrassica family,Brassica oleracea is its botanical name which includes broccoli, cauliflower and kale.

The texture is denser, tougher, and crunchier leaves, even when raw. The flavour possesses a more complex, sometimes sweet or peppery and robust profile. Highly versatile in culinary use and holds up well in cooking. It can be pickled, fermented, steamed, roasted, sautéed, or eaten raw in salads.

Lettuce

Belongs to a different botanical family Asteraceae and given botanical name is Lactuca sativa. The plant come altogether, in various shapes and sizes. The texture is generally softer, more delicate and tender leaves with a higher water content. The flavour is characterised by a milder, more delicate, and sometimes watery or bland taste. Primarily used raw in green salads, sandwiches, wraps and as garnishes.

Ceylon Cinnamon - කුරුදු

Cinnamon

කුරුදු

The botanical name for "true" cinnamon is Cinnamomum verum, which belongs to the family Lauraceae. It is widely known as Ceylon cinnamon or Sri Lankan cinnamon, distinguished from common commercial "Cassia" cinnamon (Cinnamomum aromaticum).

If there is a spice that Sri Lanka is particularly famous for, it is undoubtedly be Cinnamon. “Ceylon Cinnamon” is world renowned for its notable qualities such as unique flavour, colour and aroma in comparison to Cassia. It has been a major spice in Ceylonese culture thousands of years, as a food preservative and later for its natural flavouring properties.

These thin brown pieces of bark emanate a sweet fragrance and are commonly found in bakery products, flavoured teas in meat preservation. It is not only an excellent mood elevator but also an acknowledged health promoting product. It believed to possesses medical properties to treat chronic diseases such as diabetes and cancer.

It also has anti-inflammatory properties.

As a notable Ceylonese export product, Ceylon Cinnamon it is exported in its natural form and as a processed product. It is converted into value added tablets, powder and oil to the global market.Sri Lanka ranks in the top, as the source of 90% of the Ceylon Cinnamon exported around the world.

Cinnamon is rich in antioxidants and other beneficial compounds. Some research suggests that it may help you manage blood sugars, protect against heart disease, and reduce inflammation. Cinnamon is a spice that has been ranked top among the plants with medicinal properties for thousands of years. Cinnamon contains almost no protein or fat and won’t play a big role in your overall nutrition, but a teaspoon of ground cinnamon does include lot of trace elements, many vitamins and phytochemicals.

About 6 calories

About 0.1 gm of protein

About 0.03 gm of fat

About 2 gm of carbohydrates

About 1 gm of fiber

About 26 mg of calcium

About 11 mg of potassium

About 3 mcg of beta-carotene

About 8 IU of Vitamin A

Cinnamon doesn't just spice up the flavour of your food and drinks it has many health benefits. Some research shows cinnamon may be good for people with diabetes. A review of 18 studies suggests that cinnamon might lower blood sugar. But it did not affect haemoglobin A1c, which is a sign of overall blood sugar levels. It may also lower cholesterol in people with diabetes. Many of the studies do not say what type of cinnamon was used or have other problems that make their findings uncertain. One review suggests the benefits of cinnamon for weight loss and obesity. It is sometimes used for irritable bowel syndrome or other stomach or intestinal problems. But it isn’t clear that it works.

Cinnamon contains potassium, magnesium and calcium. Potassium helps to counteract sodium’s effect on blood pressure and controls the heart rate. Potassium is also involved in nerve function. Magnesium and calcium work together to maintain a healthy heartbeat. These two minerals are essential for skeletal health, preventing the weakening of bones, a condition called osteoporosis.

In addition, cinnamon can provide other health benefits like:

Anti-inflammatory

Cinnamon is an effective anti-inflammatory agent. Researchers tested the phytochemicals found in cinnamon and discovered antioxidant and anti-inflammatory effects. In one study, certain cinnamon compounds also targeted free radicals with promising results.

Cancer prevention

Angiogenesis is the formation of new blood vessels to feed tumours. One of the keys to treating cancer is to stop angiogenesis. A study showed that cinnamon can slow down or hold off angiogenesis,    cell growth, and cellular signaling. This suggests that cinnamon could be a tool in preventing or treating cancer.

Antibiotic properties

The compound cinnamaldehyde is responsible for cinnamon’s distinct odour and flavour.  This phytochemical also has proven widespread antibiotic effects. Cinnamaldehyde was tested against several bacteria and viruses, including staphylococcus, E. coli, salmonella, and candida. Researchers found that it was able to prevent these bacteria from growing.

Protection from oxidative stress

Cinnamon has a ton of antioxidants, like polyphenols. These can help your body avoid oxidative damage. The antioxidants in cinnamon are so strong that it can sometimes be used as a natural food preservative.

Experts have seen that taking cinnamon supplements can boost antioxidant levels in your blood as well as lower inflammation markers.

Heart disease prevention

Cinnamon could lower your triglycerides and your total cholesterol levels, which could help prevent heart disease. If you take supplements with at least 1.5 grams of cinnamon a day, it may lower your total cholesterol, LDL (or bad) cholesterol, triglycerides, and blood sugar if you have metabolic disease. It may also lower blood pressure if you consistently take it for 7 weeks.

Cinnamon also might help with:

Alzheimer’s disease

HIV

Tooth decay and allergies