Tuesday, December 11, 2012

Health benefits of Bananas

Banana mainly consists of Glucose, Fructose and Sucrose and fibers. These are very much essential for immediate source of energy to our body. Banana does not come from trees like other fruits, but come from large plants. This articles gives some details of how a Banana can be useful to keep our self healthy.

To have a healthy life, we should always take fruits and vegetables in our diet. Bananas are one of the perfect part of the diet to take care of our health. The bananas are to be treated with care. They should be stored at normal room temperature, you should never store a banana in fridge. It will change its color to black if you store it in fridge. 
Varieties of Bananas A Road side Banana Stall

The bananas contain sugars like glucose, fructose and sucrose and fibers which are very much essential to get instant energy to our body. The bananas are available through out the year. The banana is the most popular fruit in USA. Bananas do not contain fats or cholesterol. This will reduce the risk of heart disease and cancer. Let us see what are the healthy benefits of Bananas.

  • DepressionBanana is the best medicine if you are suffering from depression. Bananas contain tryptophan which is a type of protein which is converted by our body into serotonin which makes you to relax and improve your mood and makes you to feel happier.

  • AnaemiaBananas are high in iron, which stimulates production of haemoglobin in the blood which helps against anemia.

  • Blood PressureBanana has high content of potassium and low in salt, so it is very useful in controlling blood pressure.

  • Constipation: Bananas has high fiber content, so if you include banana in your diet can help you in overcoming constipation problem.

  • Bananas are good for heart and nervesBananas have high potassium content which is very much essential to keep the heart and nervous system in good healthy condition.

  • Kidneys and Bones: Bananas are very much helpful for healthy kidneys and bones. This is because bananas have high potassium content. A normal intake of potassium will reduce the risk of kidney stone formation.

  • Warts: Are you having warts on your skin? Then banana is very much helpful in removing the warts from your skin. Simply take a piece of banana skin and put it on the wart with the yellow side out.

  • Heart BurnBanana can act as a natural antacid. This gives a relief to a person who is suffering from heart burn.

  • Mosquito Bite: If you rub the inside of a banana skin on a mosquito bite area on your skin, it will reduce the irritation and swelling.

  • Ulcers: The banana is an ideal fruit if you are suffering from ulcers. This is because banana has soft texture which is easy digestible and banana can neutralize acidity.

  • PMS
  • Obesity and Weight loss problems: Bananas are helpful to reduce weight. A banana which has weight of 100 gms. has 90 calories. It has lot of fiber and can be easily digested. There is no fat in a banana. So if you are obese, then if you have bananas as part of your diet, you will not eat many calories and can reduce your weight. You will also not feel hungry.

  • And you know, a banana can also be used to increase weight. If you eat a banana along with milk it will help to increase your weight rapidly. Sportsmen also take bananas during breaks in games because a banana gives instant energy.
    Bananas are also helpful and good for arthritis, dysentery, diarrhea, TB, urinary disorders etc. So have a banana every day in your diet and keep yourself healthy.

    SOURCE: http://www.indiastudychannel.com/resources/

    The Leader
    Young and Adult Sexual Reprouctive Health
    Organic Farming

    Sunday, December 2, 2012

    Bok choy nutrition facts and health benefits

    Health benefits of bok choy

    • Bok choy is one of the popular leafy-vegetables very low in calories. Nonetheless, it is very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants.
    • 100 g of bok choy contains just 13 calories. It is one of the recommended vegetables in the zero calorie or negative calorie category of foods which when eaten would add no extra weight to the body but in-turn facilitate calorie burns and reduction of weight.
    • As in other Brassica family vegetables, bok choy too contains certain anti-oxidant plant chemicals likethiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates. Along with dietary fiber, vitamins these compounds help to protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.
    • Fresh pak choi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. 
    • Bok-choy has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower, etc. Just 100 g of fresh vegetable provides 4468 IU or 149% of daily-required levels vitamin A.
    • Pak choi is a very good source of vitamin K, provides about 38% of RDA levels. Vitamin-K has a potential role in bone metabolism by promoting osteotrophic activity in bone cells. Therefore, enough vitamin K in the diet makes your bone stronger, healthier and delay osteoporosis. Further, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.
    •  Fresh bok choy has many vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
    • Further, this leafy vegetable is a moderate source of minerals, particularly calcium, phosphorous, potassium, manganese, iron and magnesium. Potassium is an important electrolyte in the cell and body fluids that helps regulate heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.

      Here are some of the preparation tips:
      bock choy stir fry
      Bok choy stir-fry with ginger, garlic, soy sauce and a bit of chili paste.
      Photo courtesy: Scott

      See the table below for in depth analysis of nutrients: Bok choy (Brassica campestris (Chinensis group)), Nutrition Value per 100 g. (Source: USDA National Nutrient data base)
      PrincipleNutrient ValuePercentage of RDA
      Energy13 kcal<1 td="td">
      Carbohydrates2.18 g1.5%
      Protein1.5 g3%
      Total Fat0.20 g1%
      Cholesterol0 mg0%
      Dietary Fiber1 mg2.5%
      Folates66 µg16%
      Niacin0.500 mg3%
      Pantothenic acid0.088 mg1.5%
      Pyridoxine0.194 mg15%
      Riboflavin0.070 mg5%
      Thiamin0.040 mg3.5%
      Vitamin A4468 IU149%
      Vitamin C45 mg75%
      Vitamin K45.5 µg38%
      Sodium65 mg4%
      Potassium252 mg5%
      Calcium105 mg10.5%
      Iron0.80 mg10%
      Magnesium19 mg5%
      Manganese0.159 mg7%
      Phosphorus37 mg5%
      Zinc0.19 mg1.5%
      Carotene-α1 µg--
      Carotene-ß2681 µg--
      Lutein-zeaxanthin40 µg--

    The Leader
    Young and Adult Sexual Reprouctive Health
    Organic Farming

    Okra nutrition facts and health benefits

    • The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs.
    • The rich fiber and mucilaginous content in okra pods help in smooth peristalsis of digested food particles and relieve constipation condition.
    • The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
    • Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring.
    • The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.
    • The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
    • The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.
      See the table below for in depth analysis of nutrients: Okra (Abelmoschus esculentus), Fresh, raw pods, Nutrition value per 100 g. (Source: USDA National Nutrient data base)
      PrincipleNutrient ValuePercentage of RDA
      Energy1.5%31 Kcal
      Carbohydrates7.03 g5.4%
      Protein2.0 g4%
      Total Fat0.1 g0.5%
      Cholesterol0 mg0%
      Dietary Fiber9%3.2 g
      Folates88 mcg22%
      Niacin1.000 mg6%
      Pantothenic acid0.245 mg5%
      Pyridoxine0.215 mg16.5%
      Riboflavin0.060 mg4.5%
      Thiamin0.200 mg17%
      Vitamin C21.1 mg36%
      Vitamin A375 IU12.5%
      Vitamin E0.36 mg2.5%
      Vitamin K53 mcg44%
      Sodium8 mg0.5%
      Potassium303 mg6%
      Calcium81 mg8%
      Copper0.094 mg10%
      Iron0.80 mg10%
      Magnesium57 mg14%
      Manganese0.990 mg43%
      Phosphorus63 mg9%
      Selenium0.7 mcg1%
      Zinc0.60 mg5.5%
      Carotene-ß225 mcg--
      Crypto-xanthin-ß0 mcg--
      Lutein-zeaxanthin516 mcg--


    Okra nutrition facts and health benefits


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