Garden Blog - Top Tropicals

🏆 The secret Brain Food growing in my backyard (and it tastes like green peas!)

• 🌿 Katuk, or Tropical Asparagus (Sauropus androgynus), is one of the most underrated edible plants you can grow. This leafy tropical shrub is a superfood in disguise. It grows fast, looks lush, and its tender young shoots taste just like green peas.
• 🌿 Native to Southeast Asia, Katuk is a kitchen staple in places like Vietnam, Malaysia, and Thailand. The leaves and shoots are used in soups, stews, and stir-fries with egg or seafood. It’s not only delicious but also incredibly nutritious - rich in nutrients linked to improved memory and reduced cognitive aging: folate, lutein, and especially vitamin K, which is rare in plants.
• 🌿 Katuk thrives in sun or partial shade, needs little care, and grows into a dense, bushy plant that gives you edible greens all year round. If you want something that feeds both your garden and your health, this one’s a winner!

🛒 Add Katuk Superfood to your Food Forest

Lean more:
🍴 Katuk egg stir-fry: Quick-n-Fun exotic recipes
✔️ Discover the health benefits of Katuk: a Superfood for your mind and body
📚 Tropical Asparagus, Katuk: Grow your own food
📱 How to cook with Katuk

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💄 Do you have Shampoo Ginger in your garden?

💄Pine Cone Ginger (Zingiber Zerumbet), is called Shampoo Ginger due to its unique, milky substance found in the cones. If you squeeze these bright red cones, a fragrant, milky liquid seeps out - traditionally used in Asia and Hawaii as a natural shampoo. Even today, you’ll find it in commercial shampoos.

🛒 Grow your own Natural Shampoo Ginger

📚 Learn more:

• 🟡 Free natural shampoo: squeeze it and see what comes out!
• 🟡 What Ginger makes a natural shampoo?
• 🟡5 most spectacular Ginger species

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Cashews: more magnesium than almonds!

• 🌰 Cashews might be the real nutty winner when it comes to magnesium. One ounce provides about 83 mg, or roughly 20% of your daily need, slightly topping almonds at 76 mg, according to Verywell Health.
• 🌰 Magnesium plays a key role in your body’s daily operations - it helps your heart, muscles, and bones function properly, keeps blood pressure steady, and supports your energy and metabolism. Yet many people still fall short of getting enough.
• 🌰 Along with magnesium, cashews are packed with protein, healthy fats, copper, zinc, and iron - all nutrients your body depends on.

🏆 More magnesium-rich fruit:

Avocado
Avocados are famous for their healthy fats, but they’re also surprisingly high in magnesium - about 58 mg per medium fruit. That’s one of the highest amounts among fruits. Their creamy texture and fiber content make them especially gentle on the stomach, helping digestion and easing constipation. Regularly adding avocado to meals can support gut health, muscle function, and overall mineral balance in a naturally delicious way.

🍍 Pineapple
Best known for its enzyme bromelain, pineapple also provides a helpful 20 mg of magnesium per cup. While not the top source, it offers a rare combination of fiber, enzymes, and minerals that benefit the digestive system. Bromelain helps reduce inflammation in the gut, and magnesium keeps digestive muscles relaxed. Together, they make pineapple a light, refreshing choice for better digestion and a balanced system.

✅ How to get more magnesium:

• • Eat a mix of magnesium-rich foods every day - your body only absorbs about half of what you consume.
• • Try pairing magnesium-rich sources. Add Cashews, Avocados, Bananas, Pineapple, or Spinach to your meals and snacks.
• • Remember, caffeine, age, and certain medications can reduce absorption, so balance your diet and check with your doctor if needed.
• • A handful of cashews can go a long way - for your heart, your energy, and your bones.

🛒 Explore your future food forest: fruit and edibles

📚 Learn more:

• ▫️Grow your own brain food: avocado and cacao
• ▫️Plant a fruit tree - and breathe easier: fruit might be the surprising key to healthier lungs
• ▫️Tropical fruit health benefits guide - what fruit and edibles can help with health issues and vitamin deficiencies, Part 1 and Part 2.
• ▫️Five best fruit trees to plant in Summer
• ▫️10 best fruit trees to grow in Florida and Southern landscapes
• ▫️Top 10 fruiting plants you'll ever need for your health benefits

#Food_Forest #Remedies #Discover

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🍒 Tropical fruits that help you sleep better

🌱 Looking for a natural way to fall asleep faster? Skip the pills and head for the fruit bowl. Some tropical fruits are surprisingly rich in melatonin, the hormone that tells your body it's bedtime. According to a study referenced by New York City Nutrition, eating melatonin-rich fruits about an hour before bedtime can naturally support better sleep quality.

😴 Melatonin naturally rises at night, helping you feel sleepy and cooling your body temperature. But things like blue light from phones, jet lag, or late-night stress can throw it off. That’s where certain fruits can help - they either contain melatonin or boost your body’s ability to make it.

🍒 Cherries
Both sweet and tart cherries are sleep boosters. Tart cherry juice is especially effective because it’s concentrated - studies show it can raise melatonin levels and increase total sleep time. Just go easy on added sugar. Try pairing the juice with almonds or cheese to keep your blood sugar steady before bed.

🍍Pineapple
In one study, people who ate pineapple had a big jump in melatonin levels just two hours later. It’s also loaded with vitamin C and enzymes that aid digestion, making it a nice evening snack. Have it with a bit of protein, like yogurt or nuts, to avoid a sugar spike.

🍌 Banana
Bananas don’t contain much melatonin on their own, but they help your body make it. They’re full of tryptophan and magnesium, both of which support serotonin and melatonin production. A banana before bed can calm muscles and nerves - no wonder it’s a favorite natural sleep aid.

✅ Bottom line
A small fruit snack in the evening - cherries, pineapple, or banana - can help your body settle into sleep mode naturally. Eat it about an hour before bed, keep screens dim, and let nature do the rest.

🛒 Grow your own fruit and sleep better

📚 Learn more:

• ▫️Plant a fruit tree - and breathe easier: fruit might be the surprising key to healthier lungs
• ▫️11 tropical fruits to eat instead of taking a fiber supplement
• ▫️Tropical fruit health benefits guide - what fruit and edibles can help with health issues and vitamin deficiencies, Part 1 and Part 2.
• ▫️Five best fruit trees to plant in Summer
• ▫️10 best fruit trees to grow in Florida and Southern landscapes
• ▫️Top 10 fruiting plants you'll ever need for your health benefits

#Food_Forest #Remedies #Discover

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☕️ Grow your own brain food: Avocado and Cocoa

• Avocado and cocoa aren't just a delicious combo - they’re also great for your brain. Studies show that Avocado's healthy fats improve blood flow and memory, while Cocoa’s flavonoids boost attention, mood, and overall cognitive performance. Together, they help protect brain cells from inflammation and aging.
• Avocados are rich in monounsaturated fats and lutein, nutrients that support sharp thinking and long-term brain health. Cocoa, meanwhile, enhances circulation in the brain and has been linked to lower risk of stroke and dementia. So, growing your own avocado and cacao trees means growing your own natural brain boosters right in your garden.
• Try blending the two in simple treats like avocado chocolate mousse or a smoothie with banana and almond milk - creamy, rich, and packed with brain-loving nutrients.

🍽 Delicious Avocado-Chocolate recipes:

• 🍵 Avocado Chocolate Mousse

To make this, simply blend ripe avocado, unsweetened cocoa powder, honey (or maple syrup), and a splash of vanilla for a rich, creamy mousse that feels indulgent yet guilt-free.
• 🍵 Avocado Chocolate Smoothie

This is perfect for breakfast and to make it, combine avocado, cocoa powder, banana, almond milk, and a touch of nut butter for a thick, chocolatey breakfast smoothie.
• 🍵 Avocado Brownies

This one is for the sweet tooth lovers, use mashed avocado in regular brownie batter, add cocoa powder, and bake for fudgy, nutrient-dense brownies.
• 🍵 Chocolate Avocado Pudding Pops

To make this bite-size snack, blend avocado, cocoa powder, dates (or honey), and coconut milk, then freeze in molds for refreshing delights.

🛒 Plant your own Chocolate tree (Cocoa, Cacao), and Avocado tree for long lasting brain power

📚 Learn more:

• ▫️Plant a fruit tree - and breathe easier: fruit might be the surprising key to healthier lungs
• ▫️11 tropical fruits to eat instead of taking a fiber supplement
• ▫️Tropical fruit health benefits guide - what fruit and edibles can help with health issues and vitamin deficiencies, Part 1 and Part 2.
• ▫️Top 10 fruiting plants you'll ever need for your health benefits

#Food_Forest #Remedies #Discover #Recipes

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🍒 Plant a fruit tree - and breathe easier: fruit might be the surprising key to healthier lungs

• 
  Fresh fruit doesn’t just taste good - it can literally help you breathe better!
• 
  A new study presented at the European Respiratory Society Congress found that women who ate at least four portions of fruit a day had slower declines in lung function compared to those who ate less. Researchers believe antioxidants in fruit may help protect the lungs from the damaging effects of air pollution.
• 
  Air pollution is everywhere, and more than 90% of people worldwide are exposed to levels above safe limits. But the good news is, your diet can make a difference. Fruits are packed with antioxidants and anti-inflammatory compounds that help your body fight off the oxidative stress caused by tiny airborne particles.
• 
  The study showed that women who ate plenty of fruit had stronger lungs despite being exposed to fine particulate pollution (PM2.5) from cars and industry. The difference wasn’t small either - their lung capacity dropped significantly less over time than in those with low fruit intake.
• 
  So planting fruit trees isn’t just about homegrown flavor or saving a trip to the store. It’s about protecting your health in a polluted world. Whether it’s mangoes, avocados, guavas, or starfruit, every harvest brings you cleaner nutrition and a cleaner breath of life.

🛒 Grow fruit - grow your health

📚 Learn more:

• ▫️11 tropical fruits to eat instead of taking a fiber supplement
• ▫️Tropical fruit health benefits guide - what fruit and edibles can help with health issues and vitamin deficiencies, Part 1 and Part 2.
• ▫️Five best fruit trees to plant in Summer
• ▫️10 best fruit trees to grow in Florida and Southern landscapes
• ▫️Top 10 fruiting plants you'll ever need for your health benefits

#Food_Forest #Remedies #Discover

🟢 Join 👉 TopTropicals

🍑 11 tropical fruits to eat instead of taking a fiber supplement

• When we think of tropical fruit, we picture sweetness, sunshine, and exotic flavors packed with vitamin C. But beneath all that juicy goodness lies another gift: dietary fiber - quietly working to support digestion, feed the gut microbiome, and help keep blood sugar steady.
• Avocado leads the pack among tropical fruits for fiber content. One creamy, ripe fruit can provide around 10 grams of fiber, roughly a third of an adult’s daily need. And there’s more to avocado than fiber - it’s also rich in healthy fats, micronutrients, and that silky texture everyone loves.
• Other tropical fruits bring their own kind of fiber strength. Guava delivers up to 9 grams per cup, plus a burst of vitamin C.
• Mango offers about 3 grams in half a fruit, especially when eaten with some of the skin.
• Pineapple, though not always seen as a fiber powerhouse, still contributes around 2 grams per cup, along with bromelain, the enzyme that helps digestion.
• Jackfruit’s fibrous pulp makes it another standout - it’s so meaty, it’s even used as a plant-based substitute in savory dishes.
• Sapote fruit (Mamey, Canistel) and Sapodilla add fiber with a smooth, custard-like texture.
• Adventurous tropical varieties like Annona (custard apple, soursop) may not top the charts in fiber numbers, but their soft, fibrous flesh still adds value: about 1.3 grams of fiber per 100 grams of fruit.
• Bananas contain both soluble and insoluble fiber; the soluble part (mainly pectin) helps control blood sugar and appetite, while the insoluble fiber aids regularity.
• Mulberries are rich in insoluble fiber, especially in their skin, supporting digestion and promoting healthy bowel movements.
• Dragon fruit offers a mix of soluble fiber in its juicy flesh and insoluble fiber from its tiny edible seeds, which help support gut health and feed good bacteria.

These fruits aren’t just delicious - they help you meet your daily fiber needs in ways that are far more enjoyable (and sustainable) than taking supplements. And when home gardeners, farmers, or tropical communities grow and share them, it’s a double win: nutrition and tradition hand in hand.

✔️ Tropical fiber power: tips for getting more fiber from tropical fruits

• ⏺Eat whole, not juiced. Most of the fiber is in the pulp, skin, and seeds. Juicing removes much of that goodness.
• ⏺Mix it up. Tropical fruits are great, but balance them with legumes, whole grains, nuts, and veggies for a full fiber range.
• ⏺Take it slow. If your diet is low in fiber, increase gradually to avoid bloating or discomfort.
• ⏺Drink plenty of water. Fiber works best when paired with hydration.
• ⏺Mind the ripeness. Unripe fruits can have more resistant starch, another form of fiber.
• ⏺Get creative. Toss tropical fruits into smoothies, salsas, breakfast bowls, or even desserts - a tasty stealth-fiber strategy.

🛒 Plant a fruit tree to harvest your fruit tomorrow

📚 Learn more:
Tropical fruit health benefits guide - what fruit and edibles can help with health issues and vitamin deficiencies, Part 1 and Part 2.

#Food_Forest #Remedies #Discover #How_to

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Avocado leaf tea: island secret for a calm heart and blood pressure

• 
  🍃 You see that Avocado tree in your yard? Don't just love it for the fruit - the leaves carry magic too! Old folks in the tropics will tell you - never throw away the avocado leaves. They’ve been used for generations to brew a tea that helps steady the heart and ease high blood pressure.
• 
  🍃 When life gets busy and your heart starts beating too fast, this tea helps it find its rhythm again. The leaf holds flavonoids and quercetin - fancy words for what nature been doing all along: keeping the blood flowing smooth and the body at peace. Folks say it also helps with digestion and keeps the liver happy.
• 
  

  🍃 Avocado leaf tea

  Ingredients

  • 3 to 4 fresh avocado leaves
  • 2 cups water
  • Optional: honey, lemon, or cinnamon stick

  Instructions

  1. Rinse the avocado leaves well.
  2. Place them in a small pot with 2 cups of water.
  3. Bring to a gentle simmer and let it cook for about 10 minutes.
  4. Strain the tea and add honey, lemon, or cinnamon if desired.
  5. Sip slowly and enjoy the calm, earthy flavor.
• 
  
• 🍃 They say it helps the belly, calms the mind, and keeps the liver strong. Maybe that’s science, maybe it’s just island truth - but it surely does the body good! Some call it bush medicine, others just call it good sense. Either way, it’s a simple garden remedy that’s been soothing hearts long before pills and prescriptions came around.

🛒 Plant an Avocado tree and help your body stay healthy

📚 Learn more:
Tropical fruit and plants that help keep blood pressure in balance, Part 1, and Part 2.

#Food_Forest #Remedies #Discover #How_to

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💚 How to make lots of Insulin Ginger plants quickly and get more health benefits

• Costus igneus (Chamaecostus cuspidatus) - Fiery Costus or Spiral Flag is believed to help lower blood glucose levels naturally and managing diabetes.
• Have you heard of Insulin Ginger? Everyone wants to have it in the garden!
• Gardeners in India grow it not just for its pretty spiral leaves, but for what those leaves do. People with diabetes often chew them fresh or brew them into tea, saying it helps keep their blood sugar under control.
• Researchers have found something interesting: the leaves contain an insulin-like compound, along with antioxidants and anti-inflammatory properties. In animal studies, extracts from the plant lowered blood sugar, protected the liver and kidneys, and even made the body more sensitive to insulin.
• The way folks use it is simple. You can chew a leaf right off the plant, steep dried leaves for tea, or find it in powders and capsules. It's one of those plants that shows how tradition and science sometimes meet in the garden.
• Its lush, turmeric-like leaves spiral around upright stems, with a glossy dark green top and a striking light purple underside. In warm months, it produces bright orange, cone-like flowers that stand out beautifully in the garden.
• Beyond its beauty and natural insulin effects, the insulin plant is credited with aiding digestion, reducing cholesterol, boosting energy, improving skin health, supporting weight loss, relieving stress, and promoting heart wellness. A real botanical multitasker!

🎥 In this video, we’ll show you how to multiply Insulin Ginger fast, so you’ll have plenty of plants for yourself and even extras to share with friends and family.

✅ Don’t forget to use Green Magic fertilizer for the best results. Gingers absolutely love this plant food - they thrive on it and respond better than any other plant, with vigorous growth, lush foliage and loads of leaves you’ll need for all the benefits.

🛒 Grow your own sugar-fighter - the Insulin Ginger

📚 Learn more:

• 🟡The fiery plant that fights sugar: Nature secret insulin?
• 🟡Most interesting edible gingers

#Food_Forest #Remedies #Shade_Garden #Discover

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