Health Benefits of Makkai, Bhutta (Corn)

Apart from junk food like burgers and French fries, a movie would be incomplete without a big bag of popcorn! Truly, corn has been the world’s favourite food for several decades and is still reigning high on its unchallenged status. Apart from being a delectable snack for kids and adults, it is also one of the healthiest foods known to mankind. There is no doubt that people use this popular grain as a breakfast cereal too, in the form of cornflakes. Also known as maize, corn kernels are probably one of the most widely cultivated cereals in the world. Barring the crunchy popcorn, corn can be used in soups, steamed corn, corn on the cob and in several other recipes. Besides, corn flour is a staple food in many parts of the world as it offers a myriad of health and nutritional benefits. Read on further to find all about the history, health benefits and storage tips for corn.

History

It is believed that corn originated in Mexico or Central America. The earliest traces of corn were seen about 7,000 years ago. Since ancient times, corn has been a staple food in native civilizations. It was not only valued for providing food but also shelter, fuel and decoration. Mythological traditions of the Mayan, Aztec and the Incan civilizations were known to use corn. When Christopher Columbus and other explorers reached the New World, they found corn kernels growing abundantly in America and they took this crop to Chile and Canada. Corn, at that time, was consumed both as a vegetable and as a grain in the form of cornmeal and eaten as an accompaniment to vegetables, fish or meat. Apart from the yellow and white kernel varieties, corn was also available in red, blue, pink and black. These grains were not only solidly coloured, but some of them were spotted or striped. The Spanish and Portuguese explorers introduced corn to Europe and later spread throughout the world. The United States, China, Brazil, Mexico, Indonesia and India are currently the major producers of corn.

Health Benefits of Makkai, Bhutta (Corn)

• Corn is a good source of pantothenic acid. This vitamin B is very helpful in carbohydrate, protein and lipid metabolism. Besides, this compound is effective in times of stress, as it supports the functioning of the adrenal glands.
• This grain contains several other essential vitamins, especially thiamin and niacin, which are useful to the body. While thiamin is essential for maintaining nerve health and cognitive functions, a deficiency of niacin can lead to Pellagra, a disease characterized by diarrhea, dementia and dermatitis.
• Thiamin present in corn acts as an important part of enzymatic reactions since they are central to the production of energy.  Consuming corn is thus, critical for brain cell/cognitive function. Thiamine also helps in the synthesis of acetylcholine, a neurotransmitter essential for memory. Deficiency of this vital component has a significant contributing factor in age-related impairment in mental functions (senility) and Alzheimer’s disease.
• Corn kernels contain a high amount of folic acid. Deficiency of the vitamin in pregnant women can cause the birth of underweight infants and neural tube defects. Eating yellow corn can be helpful in maintaining a good vision and skin as it is a rich source of beta-carotene, which produces the body with vitamin A.
• Being a source of fiber, corn or maize aids in alleviating digestive problems such as constipation and hemorrhoids. These fibers also help in lowering the risk of colon cancer.
• Corn contains great amounts of phosphorus, magnesium, manganese, zinc, iron and copper and trace elements such as selenium. These combine together in maintaining normal bone growth, bone health and kidney functioning. Magnesium, especially, plays an important role in regulating the heart rate and strengthening bones.
• Studies have shown that antioxidants found in corn can fight cancer-causing free radicals. This particular grain is also a rich source of the phenolic compound, ferulic acid, which is effective in fighting tumours in the breast and liver.
• Research indicates that corn oil has anti-atherogenic effects on the cholesterol levels, thereby making it preventing the risk of cardiovascular diseases. The oil also lowers plasma LDL cholesterol by reducing cholesterol absorption by the body.
• Regular intake of corn kernels helps the management of non-insulin dependent diabetes mellitus and provides protection against hypertension owing to the presence of phenolic phytochemicals.

Nutritional Value & Calories In Corn 

Amount: 1 cup

Weight: 154 g

 

Nutrients	Amount
Basic Components
Proteins	5 g
Water	117 g
Ash	1 g
Calories
Total Calories	132
Calories From Carbohydrates	104
Calories From Fats	16
Calories From Proteins	12
Carbohydrates
Total Carbohydrates	29 g
Dietary Fiber	3.6 g
Sugar	7.3 g
Fats & Fatty Acids
Total Fat	1.9 g
Saturated Fat	390 mg
Monounsaturated Fat	600 mg
Polyunsaturated Fat	805 mg
Omega-3 Fatty Acids	23 mg
Omega-6 Fatty Acids	781 mg
Vitamins
Vitamin A	145 IU
Vitamin C	10 mg
Vitamin E	108 mcg
Vitamin K	0.46 mcg
Thiamin	273 mcg
Riboflavin	89 mcg
Niacin	2.7 mg
Vitamin B6	114 mcg
Folate	68 mcg
Pantothenic Acid	1.1 mg
Choline	35.4 mg
Minerals
Calcium	3.1 mg
Iron	801 mcg
Magnesium	57 mg
Phosphorus	137 mg
Potassium	416 mg
Sodium	23 mg
Zinc	701 mcg
Copper	83 mcg
Manganese	249 mcg
Selenium	0.92 mcg

 

How many calories in corn (per 100 gm)

Corn has about 86 calories per 100 g of weight.

How to Buy Corn

• Heat rapidly converts sugar in corn to starch. Thus, it is important to buy corn that is kept in a cold space.
• After purchasing corn from the market, make sure that it is refrigerated and kept away from direct sunlight.
• If you are intend on buying fresh corn then look for husks that are fresh, green and not wilted.
• While examining the kernels, pull back part of the husk to check if they are plump and tightly arranged in rows.
• For testing the juiciness of the corn, press your fingernail against the kernel. If it exudes a white milky substance then you have chosen the right one.
• For frozen corn, look at the expiry date on the packaging before buying.

Corn Storage Tips

• For maximum flavour, it is advisable that you use the cob/kernels on the same day as the purchase, since it has a tendency to lose its flavour rapidly.
• Always store opened corn in a plastic bag in the refrigerator.
• Never remove the husk until usage as this can destroy the essence of the corn. For optimal sweetness, corn should be eaten as quickly as possible.
• Fresh corn can be frozen. In order to do so, freeze the kernels, blanch the ears for about 5 minutes and then cut them off the cob at about three-quarters of their depth.
• The whole corn can be stored fresh for up to one year, while the kernels can be frozen for 2-3 months.

Health Benefits of Onion

Onion

Onions range in size, color and taste depending upon their variety. There are generally two types of large, globe-shaped onions, classified as spring/summer or storage onions. The former class includes those that are grown in warm weather climates and have characteristic mild or sweet tastes. Included in this group are the Maui Sweet Onion (in season April through June), Vidalia (in season May through June) and Walla Walla (in season July and August). Storage onions are grown in colder weather climates and, after harvesting, are dried out for a period of several months, attaining dry, crisp skins. They generally have a more pungent flavor and are usually named by their color: white, yellow or red. Spanish onions fall into this classification. In addition to these large onions, there are also smaller varieties such as the green onion, or scallion, and the pearl onion.

Health Benefits of Onion

• Good Oral Health: Onions are often used to prevent tooth decay and oral infections. Chewing raw onions for 2 to 3 minutes could possibly kill all the germs present in the mouth area.
• Treatment for Heart Ailments: Onions aids in thinning of the blood, which in turn prevents the red blood cells from forming clumps. These blocks could lead to heart disorders or cardiovascular diseases.
• Glowing Skin: Onion juice mixed with honey or olive oil is said to be best treatment for acne condition.
• Treatment for Cough: Consuming equal mixture of onion juice and honey can relive sore throat and cough symptoms.
• Used as Insect Repellent: You can apply onion juice to reduce the pain caused due to honey-bee bite. Fresh onion juice or paste can be used for external applications for insect bites and scorpion stings.
• Boost Sexual Drive: Onions are said to increase the urge for healthy sexual life. One table spoon of onion juice along with spoonful of ginger juice, taken trice a day can boost the libido and sex drive.
• Treatment of Anemic Condition: Even anemic conditions can be improved by eating onions along with jiggery and water.
• Relieves Stomach Ache: Onions have anti-inflammatory and anti-bacterial properties that give relief to upset stomach and related gastro syndromes.
• Treating Urinary Disorders: For those suffering from burning sensation during urination, onions can provide considerable relief. The patient should drink water boiled with 6 to 7 gm of onion.
• Prevention of Cancer: Onions are rich in active compounds that successfully inhibit the development of cancerous cells.
• Relieving Earache: A few drops of onion juice may actually prove immensely beneficial to individuals suffering from acute earache. The ringing sound in the ear may be cured by applying onion juice through cotton wool.
• According to Peace Health, onions have been useful for treating various human diseases such as tumors, persistent coughs and cold. Medicine practitioners consider this plant form as a perfect home remedy for relieving disease syndromes. Peace Health further states that onion consumption can help in prevention of stomach and breast cancer.
• Onions Consist of Sulphur Rich Compounds- The medical studies reveal that these sulphur compounds stop biochemical chain formations that could possibly lead to an asthmatic condition. Onions facilitates the melting of phlegm in a patient suffering from severe cough. Fresh onion juices are said to be applied to patients who become unconscious, for bringing vigor and energy back into the patient.

Health Benefits of Okra

Okra

The worldwide used versatile vegetable called okra is characterized by green color, elongated and tapering ridged pods infused with double row of seeds and slimy texture when cut open. This integral member of the cotton family is indigenous to regions around the Nile in North Africa and the Middle East for it was discovered dating as far as 3500 years ago in Ethiopia. Early Egyptians are known to love its taste. Okra later transcended to North America enroute slave trade and then to Europe, Asia and South and Central America.

Health Benefits of Okra

Besides being low in calories it is aplenty with vitamins of the category A, Thiamin, B6, C, folic acid, riboflavin, calcium, zinc and dietary fiber. Eating okra is much recommended for pregnant woman besides other for it is rich in folic acid which is essential in the neural tube formation of the fetus during 4-12 weeks of gestation period in the mother's womb.

• The mucilage and fiber found in okra helps adjust blood sugar by regulating its absorption in the small intestine.
• The fiber of okra has many superior qualities in maintaining the health of the gastro-intestinal tract.
• It helps reabsorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage and slips it out through the stool. Due to greater percentage of water in the bulk it thereby prevents constipation, gas and bloating in the abdomen.
• It is an ideal vegetable for weight loss and is storehouse of health benefits provided it is cooked over low flame to retain its properties. This also to ensure that the invaluable mucilage contained in it is not lost to high heat.
• Okra facilitates the propagation of good bacteria referred to as probiotics. These are similar to the ones proliferate by the yoghurt in the small intestine and helps biosynthesis of Vitamin B complex.
• For adding bounce your hair. Boil horizontally sliced okra till the brew become maximally slimy. Cool it and add a few droops of lemon and use this as the last rinse and see your hair spring back to youthfulness and jump.
• Okra is an excellent laxative treats irritable bowels, heals ulcers and sooths the gastrointestinal track.
• Protein and oil contained in the seeds of okra serves as the source of first-rate vegetable protein. It is enriched with amino acids on the likes of tryptophan, cystine and other sulfur amino acids.

Health Benefits of Sabudana (Sago)

The health benefits of sabudana (sago) are mainly in the carbohydrates it provides. Also known as tapioca pearls, sago is made from the starch extracted from the pith (center) of the sago palm stems. The commercial production of sago is in the shape of small globules or pearls.

In India, sago is used in puddings (payasam), in gruel or soup, and upma dishes. In gruel form, it’s a good alternative to carbonated drinks as it gives energy without the added chemicals and artificial sweeteners.

Sabudana is full of starch or carbohydrates and is great for a quick boost of energy, and hence often served in India for breaking fasts during religious festivals. Sago gruel is also great when you’re sick because it gives you quick energy and is easy to digest. According to Indian medicine, sago and rice have a cooling effect on the system, hence sago gruel is given if you have excess bile (caused by excess body heat).

Sabudana is extremely low in fat but also low in protein. As it’s just starch, other than the carbohydrates, nutrition-wise, sabudana does not contain any minerals or vitamins and has very low amounts of calcium, iron, and fiber. However, you can make up for this by using other ingredients with it, such as milk for making sabudana kheer/payasam/gruel or vegetables and peanuts for making sabudana khichdi.

Sago powder can be used as a thickening agent in gravy dishes, and sago or tapioca flour can be used to make flat-breads. Sago can be made into vadas and boiled and sun-dried and made into pappadums.

Cooking Tips

• For sabudana khichdi, wash and soak subadana in a little water overnight (or for at least 5-6 hours), so the hard globules can soften.
• Once softened, you can store it in the refrigerator for up to 3 days. When you want to use it, sprinkle a little water if it looks dry, cover and leave it at room temperature for about 30 minutes.
• Add vegetables to sabudana to add more nutritional value, flavor, and color.
• For gruel and kheer (pudding), cook the sabudana in water until translucent and spongy before adding milk.

Health Benefits of Snakegourd

The health benefits of snakegourd are rather interesting. Snakegourd juice and leaves are often recommended by experts in natural and alternative medicine for treating some common ailments and problems. Snakegourd is mentioned in ancient Ayurvedic texts for its medicinal properties.

The snakegourd plant (trichosanthes anguina) is a tropical creeper and is usually grown over wooden lattice frames, and the gourds dangle down from a canopy of leaves. Snakegourd (also known as potlakaya, chichinda, padwal in Indian languages) is so-called because it looks like a snake, and can grow anywhere from a foot to six feet in length, sometimes curling in on itself if not stretched out with a stone (or other weight) tied to the end while it’s growing.

Belonging to the cucurbit or cucumber family (pumpkin, bottlegourd, ashgourd), snakegourd is widely grown in India, Sri Lanka, China, Thailand, Nigeria, as well as Australia.

These days a smaller variety of snakegourd is cultivated and widely available in India and in Indian grocery stores in the US. The pale green or dark green with light striped gourd, is bland, or has a slight sweetness, and is absorbent and cooks easily if tender and fresh.

Snakegourd is quite a popular vegetable in Indian cooking. It’s rather bland taste makes it ideal for use with different spices. In North India, snakegourd is usually cooked in dals (lentil soups), while in South India, snakegourd is used in dry and gravy curries, soups, and raitas.

Snakegourd and Health

According to experts in natural remedies, snakegourd juice has been found effective in treating dandruff. The juice should be massaged into the scalp. This is an easy home remedy for dandruff.

Snakegourd leaves have been found useful in jaundice (hepatitis). An infusion prepared by boiling snakegourd leaves in water combined with an infusion prepared by boiling coriander seeds is given to treat jaundice.

Snakegourd-leaf juice has also been found to be useful in treating palpitations (irregular heartbeat).

Like other gourds such as bottlegourd and ridgegourd, snakegourd is very high in water content and has a cooling effect on the body, hence this summer vegetable that nature provides in such a timely manner helps in handling the summer heat.

Because of its high water content, snakegourd is low in calories, fat-free but filling, and great to include in weight-loss diets.

Snakegourd also contains a lot of fiber which can help keep your digestive tract healthy. The fiber is also helpful for those with diabetes.

Snakegourd is a good source of minerals like magnesium, calcium, and phosphorus.

Cooking Tips

• Pick snakegourd that looks fresh, green, and feels soft but firm when pressed.
• Cook snakegourd with the peel. Tender snakegourds don’t have any seeds, but slightly mature ones do; remove the seeds for a better taste.
• Check for bitterness if the snakegourd is mature.
• Wrap in plastic or place in a plastic bag and refrigerate to keep fresh for 4-5 days.

Health Benefits of Spinach

Because of all the health benefits of spinach, it ranks high among green leafy vegetables. Believed to have originated in the Arab countries and cultivated by the Persians (Iranians) about 2000 years ago, spinach (spinacia oleracea) was taken to Spain by the Moors, and from there it spread to other countries. The US and the Netherlands are the largest growers of spinach today.

The word spinach comes from the Spanish word hispania. Spinach, palak, or palakoora, as it’s known in some Indian languages, is very popular in Indian cooking. While spinach is commonly used in salads, soups, and quiches in the US, in India, spinach is used in curries, soups, breads, appetizers, and raitas.

Spinach and Health

Quick Facts

Spinach is rich in essential amino acids, iron, calcium, vitamin A, and folic acid. It is the most inexpensive source of protein, providing as much protein as meat, fish, eggs, chicken do in the same quantity. Spinach is also an excellent source of fiber.

The iron in spinach makes it an excellent vegetable for those suffering from anemia, menopause, or chronic fatigue syndrome.

Spinach is rich in B-complex vitamins which protect the cells from mutating into cancerous cells.

Spinach is also rich in lutein which helps protect against eye ailments such as macular degeneration and cataracts, the leading causes of blindness in old age. (Lutein and zeaxanthine also give spinach and other greens their green color.)

The vitamin A, vitamin C, magnesium, and riboflavin help reduce inflammation associated with arthritis, asthma, heart disease.

Studies show that the vitamin A and vitamin C in spinach may help prevent atherosclerosis and diabetic heart disease by reducing free radicals and preventing oxidation of cholesterol that would otherwise stick to the walls of the blood vessels.
The folic acid in spinach helps prevent buildup of homocysteine, a substance that can lead to heart attacks.

Magnesium in spinach can help reduce high blood pressure and reduce the risk of heart disease.

Spinach has a cooling and soothing effect on the body. It also has a laxative effect because of the fiber. Spinach juice is recommended by experts to treat constipation. Spinach juice combined with fresh coconut water is also recommended by experts as a diuretic for treating urinary disorders such as cystitis and nephritis.

Spinach is a rich source of calcium and other alkaline elements which preserve the alkalinity of the blood, thereby preventing chronic diseases such as acidosis caused by too much acid in the blood.

The folic acid in spinach makes it very valuable during pregnancy as it helps in the healthy development of the fetus and reduces the risk of abortion and accidental hemorrhage. Spinach provides a lot of nutrition to lactating mothers and improves the quality of the milk.

Cooking Tips

If buying fresh, loose spinach (rather than pre-washed and bagged, frozen, or canned), make sure the leaves are green and crisp. Buy spinach bunches that are dry, as any moisture will cause them to spoil quickly. Store in a plastic bag in the refrigerator to keep spinach fresh for about a week.

Before using, chop off the thicker part of the stems, and wash in several changes of water to get rid of sand and dirt. (Place the leaves in a large bowl of water and let sit for a few seconds for the dirt and sand to settle at the bottom, remove the leaves, and repeat until the water is clear.)

While most of the time it’s safe to eat spinach raw, it’s better to cook it (blanch, steam, or saute) to get rid of bacteria such as E. Coli. Cooking spinach also allows you to absorb more of the calcium, iron, and magnesium from it.

To prevent loss of nutrients, cook the leaves on medium heat, and blanch or steam the leaves. Place the leaves in a pan on low-medium heat, and cover and cook until tender. No water is needed as spinach contains a lot of water like other greens and release water as they cook.

To improve iron absorption, combine spinach with vegetables and fruits rich in vitamin C such as citrus (lime/lemon, oranges) and tomatoes.

Health Benefits of Tomatoes

The health benefits of tomatoes are numerous as they are packed with vitamin C, potassium, fiber, folate, beta-carotene, which the body converts to vitamin A, and lycopene — vitamins and minerals that you can get naturally without buying them in a vitamin shop.

Tomatoes originated in South America, and according to historians, it was the Spanish explorers who brought them to Europe. Tomato was introduced to North America in the early 1800s by immigrants from Europe, particularly, the Italians. Today, the United States is the second largest tomato producers in the world, after China, with most of the produce coming from Florida and California.

While tomatoes are widely used in cooking, rather like a vegetable, they are actually the fruits of the tomato plant. Tomatoes are extremely popular all over the world, but there was a time when tomatoes were considered to be poisonous because of their toxic leaves and were grown only as ornamental fruit.

Tomatoes are easy to grow and there are hundreds of varieties to choose from. They come in different sizes, shapes, and colors. They fall into three main categories: round ones (perfect for slicing and eating raw), plum (great for making sauces and canning), and cherry tomatoes (served whole in salads and also great in sautees and other dishes).

Vine-ripened tomatoes taste best; and although tomatoes are available year-round, vine-ripened ones are only available during the growing season.

Tomatoes and Health

Tomatoes are one of the richest sources of lycopene, a phytochemical that give tomatoes their red color. Lycopene acts as an anitoxidant neutralizing free radicals which damage cells of our body and reduces the risk of heart disease and certain types of cancer, especially prostate cancer.

A study conducted by Harvard scientists showed that men who ate more than 10 servings of tomato-based foods daily could cut the risk of developing prostate cancer by 35 percent compared to those who ate the least quantity of these foods. The benefits of lycopene were even more pronounced in advanced stages of prostate cancer. Furthermore, studies indicated that tomato consumption may reduce the risk of colorectal, stomach, and lung cancers as well.

Unlike some vegetables that lose their vitamins and minerals when cooked, the health benefits of tomatoes increase when they are cooked and processed. When making sauces, juices, and ketchups, water gets evaporated, leaving a more concentrated product, with more lycopene per unit than with a fresh-cut tomato. So in the case of tomatoes, it’s better to eat processed products than fresh tomatoes.

The lycopene-rich tomato may also benefit heart health by lowering the risk of cardiovascular disease. Studies show that lycopene prevents the oxidation of LDL “bad” cholesterol. In a women’s health study of nearly 40,000 women, those with the highest lycopene levels had a fifty percent reduced risk of cardiovascular disease compared to women who had the lowest levels.

A clinical study showed that eight weeks of daily intake of a tomato extract led to a significant drop in both systolic and diastolic blood pressure in patients with mild to moderate hypertension.

The lycopene in tomatoes also acts as a natural sunblock and helps prevent sunburns, prevent cell-damage that causes skin cancer.

Tomatoes are a good source of vitamin K which is essential for bone health and prevention of osteoporosis.

The vitamins A and C in tomatoes are antioxidant and anti-inflammatory and help protect against asthma, atherosclerosis, heart disease, stroke, and diabetes.

It might be a good idea to go for organically grown tomatoes, as they seem to contain higher levels of vitamin C and lycopene though smaller in size. Researchers explain that this is because organic growing tends to cause more stress to the plants as they have to fend off pests, and therefore produce more of stress compounds like vitamin C and lycopene to defend themselves.

Health Benefits of Rice

The health benefits of rice are many. Rice is the staple grain for more than half the world’s population, especially Asia. Rice is becoming increasingly popular in other parts of the world as well.

Rice Varieties

There are more than 25,000 varieties of rice. Rice is mainly consumed in two different forms: brown rice and white rice. Brown rice is unmilled or partly milled and retains the outer bran and germs and as such can be called whole grain rice. It is these outer layers that contain all the nutrients.

In white rice, the outer layers of bran and germ are removed or polished, and is therefore less nutritious. If you want to get the maximum health benefits of rice, you know which type to use.

Rice is also categorized by the length of its grain, as long-grain, medium-grain, and short-grain. Long-grain rice, such as basmati and jasmine, is less sticky and more fluffy when cooked, and ideal for preparing flavored rice dishes such as fried rice and pulao (pilaf). Medium-grain rice is more sticky and chewy, while the shorter varieties, such as the Italian arborio, are extremely sticky and chewy, and good for dishes like the Indian Khichdi (pongal) and Italian risotto, and gruels like ganji or conji.

In the US, you will also find wild rice, which is grown in Minnesota, Michigan, and California. Wild rice has a distinctive flavor, and is available in long and short grain forms. It’s more chewy than the regular white rice but also more nutritious. There is increasing interest in this rice from those interested in consuming healthy food.

Health Benefits

As far as calories, carbohydrates, and protein are concerned, both brown and white rice contain similar amounts. However, in terms of vitamins and minerals, brown rice is a good source of vitamins such as Vitamin B1 (thiamine), vitamin B2 (riboflavin) vitamin B3 (niacine), iron, along with magnesium and dietary fiber.

In white rice, many of these nutrients are polished away. In the US, these vitamins and minerals are added back to the rice, and sold as enriched rice.

Rice is a great source of complex carbohydrates which give us the energy we need. According to FAO (Food and Agriculture Organization of United Nations), rice provides 20 percent of the world’s dietary energy supply.

Rice contains all the amino acids essential for building and maintaining muscle tissue, and make up antibodies, enzymes, and hormones. These amino acids also help maintain healthy skin, hair, eyesight, and nousish the heart, lungs, tendons and ligaments, brain, nervous system and glands.

Other health benefits of brown rice include it’s role in reducing bad cholesterol. Brown rice contains oil in its outer layer (bran), and studies show that this oil can help lower bad cholesterol (LDL).

Early oriental writings mention the calming and soothing effect of brown rice which has been confirmed by modern science. In ancient literature of Thailand, China, India, and Burma, rice is mentioned as a source of health, and brown rice as a healing food. In these cultures, rice is considered as a source of divine health and is used in religious offerings.

The B-complex vitamins in brown rice, especially thiamin, riboflavin, and niacin provide youthful energy, and nourish the skin and blood vessels.

Rice is low in fat, cholesterol, and sodium and hence makes a perfect food for those with high blood pressure and requiring a low-sodium diet. The calcium in rice (especially brown rice) helps lower blood pressure.

White rice is one of the easiest and quickest foods to digest requiring only an hour to completely digest it. As such, rice is an ideal health food for those who are debilitated and weak and require easy assimilation and quick energy. Because of the low fiber content, white rice is very soothing to the digestive system and rice gruels along with buttermilk are recommended for digestive disorders such as diarrhea, dysentery, morning sickness, colitis, and jaundice.

Rice powder is also used externally as a soothing powder in cases of skin inflammation such as small-pox, measles, prickly heat, burns and scalds.

To sum it up, rice is an important part of a healthy diet. To derive the maximum benefit from it, include unpolished or brown and wild rice varieties as often as you can in your meals along with white rice.

Health Benefits of Amaranth

The health benefits of amaranth are being rediscovered in the Western world today, but they were recognized long ago by people from countries like Mexico, Argentina, and India. Believed to have originated in the Americas, and then introduced to Asia, amaranth has been a part of the human diet in both the seed (grain) and leaf forms for a long time.

Amaranth in Greek means “everlasting”. The Aztecs knew it as the “food of immortality”, while in India, amaranth grain is known as “rajgeera” meaning, “the king’s grain”.

Known as thotakoora, cholai, marsa, and tamri bhaji, in various Indian languages, amaranth leaves are very popular in Indian cooking, especially in the South, and come in many varieties: green, red, and bicolored. The leaves are used in curries and soups.

Amaranth leaves are similar in taste to spinach but with a stronger flavor and cook very easily. In fact, many people rate it higher in terms of taste than spinach. In terms of nutrition as well, when compared to spinach, amaranth has more to offer as it has higher concentrations of calcium, iron, phosphorus, and vitamins.

Amaranth and Health

Homeopathic and ayurvedic experts have always recognized the amazing health benefits of amaranth. Both, the seeds and leaves of amaranth, are used as herbal remedies. The seeds and leaves have been found to be very effective in stopping diarrhea, and hemorrhagic problems like excessive menstruation.

Amaranth leaves are also a wonderful astringent, and make a great wash for skin problems like eczema, and a wonderful acne remedy. Amaranth also makes an effective mouthwash for treating mouth sores, swollen gums, and sore throat.

Amaranth leaves have been found to be a good home remedy for hair loss and premature greying. Applying the fresh juice of amaranth leaves helps hair to retain its color, and keeps it soft, and is a great hair-loss treatment.

The amaranth seed or grain is similar to millet and quinoa in terms of nutritional benefits. In India, the grain is popped like corn and used like breakfast cereal, porridge, and gruel, and in sweets like laddus, or milled into flour and used to make flatbreads (chapathis).

Amaranth grain has an extremely high protein and high fat content. In fact, amaranth is a better source of protein than wheat. Amaranth grain contains 6-10 percent oil — mainly an unsaturated oil which is high in linoleic acid and lysine, essential amino acids, necessary for overall health maintenance and tissue repair. Our bodies cannot produce these essential fatty acids; we must therefore obtain these from our diet.

Amaranth is also rich in carbohydrates. It is this balance of carbohydrates, protein, and fat that make this grain great as energy food. Because of these essential nutrients and it’s nutty flavor and crunchy texture, amaranth is a popular ingredient in health food, and is being increasingly used in greens plus energy bars.

Amaranth grain is also very easy to digest and gluten-free, and, hence, often fed to babies, children, the elderly and those recovering from fasts and illnesses.

In India, amaranth grain is milled into flour and combined with other flours for making breads.

In the US, amaranth leaves, grain, and flour are available in Indian and Asian grocery stores, as well as in your local organic and vitamin shop.

Sources

Encyclopedia of Alternative Medicine

http://www.vitamins-supplements.org

Home Remedies for Common Ailments (H.K. Bakhru)

Cooking Tips

• Buy leaves that look fresh, and refrigerate to keep them from wilting. Amaranth leaves are best when used in 2-3 days.
• Chop off the roots and tougher stems. Use the leaves and tender part of the stems.
• Rinse multiple times to remove any dirt/sand; or drop them in a large bowl of water and let sit for a minute until the dirt settles to the bottom, and then remove the leaves. Repeat a couple times in clean water.

Nutrition Facts And Health Benefits Of Zucchini(Turai)

 Health Benefits of Zucchini

• Helps in weight loss

It is a great vegetable for the calorie conscious. Being incredibly low in calories, zucchini fills your stomach well and you need not worry about the calories consumed. With just a few numbers of calories, this low energy food can be included in your weight loss diet plan pretty easily. Fibre content also helps burn more calories than consumed.

• Hydrating

If you keep consuming high sodium containing processed foods your body will yearn for water. Just like bottle gourd, zucchini has high water content in it. It will fulfill the body’s water needs and rehydrate the body.

•  Rich in Vitamin A and C

Zucchini is a rich source of vitamin C. You need vitamin C to prevent diseases like scurvy. Vitamin C being a powerful antioxidant also prevents heart ailments and cancer. The high levels of Vitamins A and C prevent the cholesterol from getting oxidized in the blood vessels, thus it reduces the risk of atherosclerosis (thickening of artery walls). The vitamins A and C are helpful in fighting cancer.

•  Lowers cholesterol

It helps lower cholesterol in the body as zucchini’s has fibre content present in it. The fibre attaches itself with the bile acids produced by the liver for fat digestion. As the fibre mixes with the bile, fat digestion is slowed down that demands the liver to produce more bile. This uses up more cholesterol thus lowering levels of cholesterol in the body.

•  Heart healthy

Zucchini is high in magnesium. One cup provides over 10% of the RDA. Magnesium is known to reduce the risk of heart attack and stroke. Zucchini also contains folic acid, a B vitamin that is needed for the break-down of a dangerous amino acid, homocysteine. Presence of high levels of homocysteine in the blood can cause heart attack and clotting of blood.

•  Beneficial to diabetics

Zucchini is helpful in preventing type-2 diabetes. The B complex vitamins found in zucchini break down sugar in the presence of zinc and magnesium. Also the fibre content helps regulating the levels of blood sugar.

•  Lowers blood pressure

Due to the presence of potassium and magnesium in zucchini, the blood pressure levels get lowered in the body. When consumed on a regular basis, people suffering from high blood pressure are benefitted. High BP can result in serious ailments like heart attack, stroke and hardening of blood vessels if left unchecked.

•  Prevents Gout

Zucchini being a rich source of Omega-3 fatty acids and anti-inflammatory      carotenoids counters the effects of excessive uric acid in the body. Uric acid is the reason behind developing Gout. Gout is a painful inflammation of the joints.

Nutrition facts of Zucchini (Turai)

The table below provides all the nutrition information of zucchini (cooked) 100 g.

Net carbs- 1.69 g

(Source: USDA)

As you can see in the table, zucchini is low in calories. Just 15 calories from 100 g of cooked zucchini! It is low in fat being a vegetable. Total carbs are just 2.69 g and Fiber 1 g that makes it just 2 g Net carbs for 100 g of zucchini. No wonder its favorite of Low Carb Eaters. It has zero cholesterol and is high in potassium.

Hope you found this information useful!

10 reasons you should eat dried figs or anjeer

Figs are one of the earliest fruits grown by man. Though figs are not available throughout the year, dried figs (popularly known as anjeer in India) are available in all seasons and everywhere in the world. Consumption of fig in the dried form became popular because of its distinct taste that gave a whole new experience of enjoying the fruit. But more than its striking flavour, you should have it for the multiple health benefits that it offers.

Here are the top 10 health benefits of anjeer:

1. Improves digestion: Anjeer is rich in dietary fibre. 3 pieces of dried figs contain 5 grams of fibre, which accounts for about 20% of our daily requirement. It’s a natural laxative for preventing constipation and other digestive problems like irritable bowel syndrome (IBS).

2. Helps in weight loss: Apart from being rich in fibre, dried figs are low in calories. One piece of dried fig gives you just 47 calories. And, you obtain only 0.2 grams of total fat per dried fig. So, dried figs are an ideal snack for people who want to lose weight.

3. Prevents hypertension: When you eat more salt, the level of sodium in your body increases. This disturbs the sodium-potassium balance of the body and in turn results inhypertension. Anjeer is an ideal fruit for helping to restore this balance. One dried fig gives you 129mg of potassium and just 2mg of sodium. This helps to prevent hypertension.

4. Rich in antioxidants: Dried figs are rich in antioxidants. A study by Vinson JA and colleagues suggested that processed, dried figs are superior to natural figs when it comes to antioxidants. The study also mentions that dried figs have superior quality of antioxidants, called phenols, compared to other fruits that attribute their antioxidant property to vitamin C and E.  

5. Prevents heart disease: The high levels of antioxidants in dried figs help to eliminate free radicals in your body that can damage blood vessels and result in heart disease. And, as mentioned earlier they prevent hypertension, a huge risk factor for development of coronary heart disease (CHD). Plus, there are some studies which suggest that dried figs help to reduce the levels of triglycerides that contribute greatly to heart disease.

6. Prevents cancer: Antioxidant-rich dried figs also help in preventing cellular DNA damage due to free radicals that can make a cell cancerous. 

7. Strengthens your bones: One dried fig gives you 3% calcium of your daily calcium requirement. Along with other calcium rich foods, they can help to improve bone density and strength.

8. Good for diabetes: The high fibre content in figs makes them good for people withdiabetes. However, dried figs are high in sugar content. So you should consult a diabetologist about the quantity of dried figs you can consume.

9. Cures iron-deficiency anemia: Dried figs are a rich source of iron. One dried fig can give you 2% of your daily iron requirement. Iron is an important mineral that carries hemoglobin throughout your body. So eating anjeer is a natural way to raise your hemoglobin levels indirectly by increasing the levels of iron in your body.  

10. Improves reproductive health: According to ancient literature, the Greeks used fig as a natural aphrodisiac. Figs were considered as a sacred fruit and were closely associated with fertility and love. Scientifically, figs improve fertility and libido because they are loaded with minerals like zinc, manganese and magnesium which play an important role in boosting reproductive health.

 References:

• Vinson JA1, Zubik L, Bose P, Samman N, Proch J. Dried fruits: excellent in vitro and in vivo antioxidants.
• Joycelyn M. Peterson et al. Effect of Consumption of Dried California Mission Figs on Lipid Concentrations
• Dried figs, uncooked (http://www.fatsecret.com/)

You may also like to read:

• 7 amazing health benefits of barley
• 10 reasons to eat an apple every day! (Gallery)
• 10 reasons to eat an orange a day!
• 6 reasons to eat lady’s finger or bhindi
• Go guavas – 10 reasons to eat this fruit!
• 10 health benefits of strawberries
• 11 health benefits of papaya
• 8 reasons why you should start eating pomegranates
• 6 amazing health benefits of bitter gourd or karela
• 5 reasons to eat more potatoes or aaloo

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