World Best Foods for You

Important of eating Grains

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Grains contain a lot of fiber and it help digestion.

Grains help to lower cholesterol, lower blood pressure, control weight and regulate blood sugar. And also they redistribute fat and contain calcium, vitamin C, B vitamins and essential minerals. It also protects your teeth and gums.

Grains may help you live longer

The Importance of eating grain

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Eating at least three servings of whole grains, including rice, can help you meet your daily energy needs. Cereals are high in starch, 6-12 % protein and low in fiber, vitamins and minerals.

Beans, green beans, cowpeas, peas, soybeans and lentils are high in protein. They are also rich in fiber, carbohydrates, vitamins and minerals. The fat is low. Vegetarians can get all the amino acids their body needs by adding flakes and nuts to their diet along with whole grains. Cereals provide the body with energy and flakes and nuts provide the body with protein. Iron is well absorbed when the flakes are sprouted and eaten after rooting.

In Sri Lanka, 75% - 80% of wheat flour is used in foods such as bread and buns, which are low in nutrients. Also it is better to make flours such as kurakkan and atta flour (non-fermented wheat flour) than bread made from starchy wheat flour.

Curry leaves

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Scientific Name : Murraya koenigii

Name : Curry leaves

Curry leaves are the leaves of the curry tree which is native to India and Sri Lanka.

Nutrients in Curry leaves are
Carbohydrate, fiber, calcium, phosphorous, iron, magnesium, nicotinic acid and vitamin C, vitamin A, vitamin B, vitamin E, antioxidants, plant sterols, amino acids, glycosides, and flavonoids.

Curry leaves is,

increase appetite.
lower Cholesterol level.
good for hair, skin and eye.
good for gastrointestinal issues.
protect the liver.
fight against cancer. (specially prostate cancer)
use in diabetes control.

Gotukola Kada / Gotukola porridge

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Scientific name - Centella asiatica

Names - centella, Asiatic pennywort or Gotu kola

There are lot of Vitamin A, G, K and Mg in Gotu kola.

This is a kind of green leave. It has good taste and lot of nutritious value. We can use whole plant for making Gotu kola kada (herbal gruel make from gotu kola). It is a good medicine for many illnesses.

It is a kind of porridge that is very good for the brain, which develops the intellect and gives strength to the body.

Gotu kola porridge is suitable for developing the brain of young children.

Beneficial for diseases such as cholesterol, high blood pressure and diabetes.

Purifies the blood and eliminates skin diseases and worms.

Grows hair and makes it shiny.

Eliminates visual impairments.

It also helps to increase the breast milk of lactating mothers.

Helps maintain a healthy circulatory system and keeps you active.

Almonds

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Almond is rich with B vitamins such as riboflavin and niacin and thiamine, vitamin B6 and folate, vitamin E and minerals such as calcium, iron, magnesium, manganese phosphorous an zinc.

It is also rich in dietary fiber, monounsaturated fats and polyunsaturated fats. And also almonds contain phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol and campestanol, which have been associated with cholesterol-lowering properties.

Almond is often eaten raw or toasted. They are also used to make almond oil, almond butter,almond milk, almond flour and almond syrup. These products can be used in both sweet and savoury dishes.

Top 14 Healthy Foods To Lose Weight And Recipes

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GREEN TEA

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Green tea is a type of tea that is made from Camellia sinesis (commonly called "tea plant") leaves.

Nutritional value per 100 g of regular green tea.

Energy - 4 kJ (0.96 kcal)
Carbohydrates, Fat - 0 g
Protein - 0.2 g
Vitamins -
Thiamine (B1) 0.007 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.03 mg
Vitamin B6 0.005 mg
Vitamin C 0.3 mg

Minerals - Potassium 8 mg, Sodium 1 mg, Magnesium 1 mg, Manganese 0,18 mg, Iron 0.02 mg

Water 99.9 g
Caffeine 12 mg

Green tea contains polyphenols and caffeine. Epigallocatechin gallate (EGCG), epicatechin gallate, epicatechins and flavanols include in polyphenols. These substances have antioxidant, anticarcinogen and anti-inflammatory.
And also green tea include three kinds of flavonoids. They a kaempferol, querectin and myricetin.

Tea has one of the highest contents of flavonoids among common food and beverage products.

There is a common believe that green tea helps to lose body weight. But there is no conclusive evidence to prove it.

Green tea for weight loss and weight maintenance in overweight or obese adults

''Green tea preparations appear to induce a small, statistically non-significant weight loss in overweight or obese adults. Because the amount of weight loss is small, it is not likely to be clinically important. Green tea had no significant effect on the maintenance of weight loss. Of those studies recording information on adverse events, only two identified an adverse event requiring hospitalisation. The remaining adverse events were judged to be mild to moderate.''

Tannis M Jurgens,
Anne Marie Whelan,
Lara Killian,
Steve Doucette,
Sara Kirk,
Elizabeth Foy

First published: 12 December 2012
Editorial Group: Cochrane Metabolic and Endocrine Disorders Group

DOI: 10.1002/14651858.CD008650.pub2

Honey

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Nutrition Facts:
Fructose 38.5%
Glucose 31%
Water 17.1%
Maltose 7.2%
Other Carbohydrates 4.2%
Sucrose 1.5%
Vitamins, Minerals and Enzymes 0.5%

Honey is natural energy source.
It's use to treat wounds and burns.
Give moisture to the skin.
Honey is a fungicide.
Honey is efficacious for heart burn.
Good raw honey can reduce the sugar level of the blood.
Honey is used as a medicine in Ayurveda.

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Nutritional values of Kurakkan (finger millet)

Moisture 13.24%

Protein 7.6%

Carbohydrates 74.36%

Fiber 1.52%

Minerals 2.35% (includes Magnesium, Manganese, Tryptophan, Phosphorus, Vitamin B)

Fat 1.35%

Energy 341.6 cal/100g

Benefits of eating Kurakkan

+ Heart-protective properties:

Magnesium in kurakkan contains heart healthy properties. Magnesium lowers the blood pressure.

+ Avoid Gallstones :

Fiber in Kurakkan helps reduce the incidence of gallstones.

+ Protection against breast cancer

+ Kurakkan is gluten free

+ Helps in weight loss

Q: Doctors and nutritionists say kurakkan flour is better than wheat flour due to health benefits but people still do not heed the advice. From your findings why would you say this is correct?

A: Kurakkan flour is good for health as it contains high amounts of fibre, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some Vitamin E. It is particularly high in minerals such as iron, magnesium, phosphorous, and potassium.

The seeds are also rich in phytochemicals, including phytic acid, believed to lower cholesterol, and phytate, which is associated with reduced cancer. Methionine (essential amino acid) is limited in communities which consume rice, yams and tubers and is rich in kurakkan.

As the fibre content is high, there is a feeling of fullness and satiation after consumption and this prevents snacking and eating in between meals. It is also low in fat, containing about 1.7 grams in every 100g.

Kurakkan flour is categorised into median glycemic index foods which release glucose into the blood stream slowly which is an advantage for diabetics.

The main reason for the low consumption of this food is due to the attitude of people. People refer to this crop as "coarse grain" or "the poor man's crop". The nutritional advantage of it has not been understood.

Also, kurakkan can be prepared in dishes such as roti and thalapa. Today, there are products that use kurakkan such as bread and noodles, but are not popular due to the appearance and taste. It is important to educate consumers on the health benefits of kurakkan.

(The Sunday Observer interviewed Buddhika Perumpuli of the Ruhunu University)

Essential Vitamins for Human Body

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Vitamins are organic compounds. They are essential for human body to prevent nutritional deficiency diseases, promote healing and good health

There are 13 essential vitamins:

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitamin B1 (thiamine)

Vitamin B2 (riboflavin)

Vitamin B3 (niacin

Pantothenic acid

Biotin

Vitamin B6

Vitamin B12

Folate (folic acid)

45. Watercress

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Watercress is popular vegetable in many countries. And it is leafy vegetable. Watercress protects the liver and gives healthy body.

It contains Vitamin B, C, B6, iodine, Carotenoids, Calcium, iron, Magnesium and fiber.

Watercress helps to prevent cancers. And it is one of best food for gain iodine. It helps to maintain the health of thyroid gland.

You can prepare this vegetable in many ways. Such as salads, soup, with pasta, meat or fish, add to sandwich.

44. Cabbage

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Cabbage is popular green vegetable. This is good vegetable for our growth and health.

Cabbage contains Vitamin B, Vitamin C, Calcium, Potassium, Phosphorus, Protein, fiber and some other nutrients too.

Cabbage is a low calorie food and excellent source of vitamin C.

Cabbage will gives you healthy and strong hair and nails. And also bright skin.

You can prepare it as a curry. Or you add cabbage to soup or stew.

43. Broccoli

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Broccoli is also a form of cabbage. It is very delicious and nutritious vegetable.

Broccoli contains Vitamin B, beta-carotene, Vitamin C, Calcium, iron, Vitamin E, zinc mainly.

Broccoli helps to, increase the immunization in the body and get bright skin.

And also it contains anti-cancer compounds. It gives protection from cancer. Broccoli contains calcium, so it helps to prevent osteoporosis.

42. Kale

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Kale is a vegetable like cabbage. It is full of nutrients.

Kale contains Vitamin B, beta-carotene, Calcium, Vitamin C, iron, Vitamin E, lutein and Vitamin K.

Kale contains anti-cancer compounds. Eating kale gives you healthy hair, nails and bright skin. And also kale is good for health of eyes.

Kale can used to prepare salads. And it can make dishes by mixing with mashed potatoes, sausages, roasted almonds, red pepper, roasted peanuts. And also can make stew or juice. Or can make as a vegetable dish to eat with rice.

41. Endive

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Endive is a leaf vegetable. It contains Vitamins and mineral and also fiber. And also endive contains lot of water.

This vegetable is rich of fiber and it has ability to remove poisonous things from our body. And help to our digestive system to work properly.

Endive is a vegetable with low calorie, so this food is better if you want to decrease your weight.

You can eat endive raw or cooked. It's very good for salads. If you can eat it fresh, it's better.

40. Onion

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Onions can be used in almost every type of food, including cooked foods and fresh salads and as a spicy garnish.

Onions contain chemical compounds believed to have anti-inflammatory, anticholesterol, anticancer, and antioxidant properties such as quercetin.

Onions may be beneficial for women, who has the risk for osteoporosis.

Onions contain Vitamin B, selenium, sulphur, fiber and more vitamins and minerals.

39. Parsnip

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Parsnip contains Vitamin B, Potassium, Vitamin E, fiber and minerals.

Parsnip may help to prevent cancer. It also gives fair skin and protect the skin from sunlight.

To protect the nutrients of parsnip, it's better to keep in refrigerator.

Parsnips can be boiled, roasted or used in stews, soups and casseroles.

38. Bell pepper

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Bell peppers, also called sweet peppers. It has various colors such as green, red, yellow, orange and more rarely, white, rainbow (between stages of ripening) and purple.

It contains Vitamin C, beta carotene, fiber, lycopene, vitamin B, vitamin A and much more.

Bell peppers help to reduce risk of colon cancer, lower high cholesterol levels. And also gives Protection against Rheumatoid Arthritis.

37. Rhubarb

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Rhubarb has been used for medical purposes by the Chinese for thousands of years

Rhubarb contains Vitamin C, E, K, Calcium, Potassium, Protein, Folate, Fat, Water and Dietary fibre.

Rhubarb has ability to strong our bones. And it's nutritious can decrease the Cholesterol level in our body.

36. Raspberry

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Raspberry contains Dietary fiber, Vitamin C, manganese, Vitamin B, folic acid, iron, magnesium and copper.

Raspberry is nutritious fruit and it has lot of health benefits. Raspberry may help to prevent inflammation, pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline, degeneration of eyesight with aging.

35. Cherries

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Cherries contain vitamin C, potassium, vitamin A, anthocyanin, fibre and ellagic acid.

Cherries help to fight heart disease and may prevent arthritis and relieve its symptoms. As well, cherries contain a flavonoid called terpenoid that appears to fight cancer and combat tumors. Cherry anthocyanins have been shown to reduce pain and inflammation in rats. Anthocyanins are also potent antioxidantsunder active research for a variety of potential health benefits.

Cherries may help to prevent arthritis, cancer, heart disease, high blood pressure, inflammation and stroke

Cherries are delicious as is and add wonderful colour to fruit salads, baked goods and rich flavour to fruit salsas served over meat and poultry.

34. Fig

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Fig contains vitamin B, beta-carotene, potassium, iron and fiber.

Figs may help to keep bones strong by contributing the bone-building minerals calcium, magnesium and phosphorous. The rich fibre, B vitamin and vitamin A content of figs provide a protective team against heart disease and cancer.

Fibre-rich figs also protect against intestinal disease, such as colon cancer and irritable bowel syndrome. Figs also supply certain phytochemicals that show anti-bacterial properties.

Figs may help to prevent cancer, heart disease, infection, intestinal disease and osteoporosis.

Figs can be eaten fresh or dried, and used in jam-making.

33. Strawberry

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Strawberry contains vitamin C, vitamin B, ellagic acid, folate and many more other nutrients.

strawberries contain phytochemicals that build a anti-aging shield around the brain, helping to protect against free radical damage and preserving brain function.

strawberries also contain ellagic acid, which has been shown to prevent cancer, especially esophageal and colon cancers. Ellagic acid prevents tumor growth and helps to kill off cancer cells.

Strawberries also supply heart healthy folate and blood pressure lowering potassium. The rich fibre content of strawberries makes them a healthy choice to lower cholesterol, lower blood pressure, reduce cancer risk and achieve a healthy body weight.

Strawberry may help to prevent cancer, heart disease, high blood pressure and infection

You can eat strawberries fresh. And also strawberries can be frozen, made into preserves, as well as dried and used in such things as cereal bars. Strawberries are a popular addition to dairy products, as in strawberry-flavored ice cream, milkshakes, smoothies, and yogurts.

32. Apple

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‘An apple a day keeps the doctor away’

Apple contains Vitamin C and A, Flavonoids, Pectin, more water.

Pectin helps to lower cholesterol and control and manage blood sugars. The skin of an apple helps to reduce the risk of intestinal diseases such as irritable bowel syndrome and diverticulosis.

And also apple can kills viruses and enhances the fighting capabilities of other anti-viral compounds in the body.

31. Grapefruit

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Grapefruit contains Vitamin C, fiber, potassium, lycopene and folate.

Grapefruit contains numerous nutrients that contribute to keeping the cardiovascular system healthy. Its rich source of vitamin C protects the arteries, pectin fibre and quercetin lowers blood cholesterol, potassium lowers high blood pressure, and folate keeps homocysteine levels healthy. Grapefruit is one of the best sources of D-glucaric acid, a cholesterol lowering and cancer-fighting compound.

Grapefruit also contains lycopene, which helps to lower cholesterol. Grapefruit provides vitamin C, which helps to strengthen the immune system and ward off the common cold and flu. The main flavonoid in grapefruit is naringenin, a potent cancer fighter. In addition, grapefruit contains cancer-crushing limonene, limonin and nomilin, tumor-fighting lycopene, and cancer-fighting ferulic acid.

Half a grapefruit or a glass of 100% grapefruit juice is a healthy addition to breakfast.

Grapefruit may help to prevent cancer, cold and flu, high blood pressure and heart disease.