Health Tips ,Diet Tips and Healthy Foods

Health Benefits of Papaya

2011-12-13T05:17:00.000-08:00

Nutritive value of Papaya : Per 100 gm.

VITAMINS

o Vitamin A : 1,750 I.U
o Vitamin B : Thiamine 0.03 mg.
o Riboflavin : 0.04 mg.
o Niacin : 0.3 mg.
o Vitamin C : 56 mg.
o Also contains Vitamin E and K.

MINERALS

o Calcium : 20 mg.
o Iron : 0.3 mg.
o Phosphorus: 16 mg.
o Potassium : 470 mg.

FAT : 0.1 gm.
CAROHYDRATES : 10gm.
PROTEIN : 0.6gm.
CALORIES : 39

Papaya contains the digestive enzyme papain and therefore valuable for aiding digestion.

The unique protein-digesting enzymes; papain and chymopapain have been shown to help lower inflammation and to improve healing from burns in addition to helping in digestion of proteins.
The antioxidant nutrients found in papaya, including vitamin C, vitamin E, and beta-carotene, are also very good at reducing inflammation.

The ripe fruit is easily digestible and prevents constipation.

Case studies indicate that this food taken alone for two or three days has a highly beneficial tonic effect upon the stomach and intestines.

The juice of the papaya aids in relieving infections of the colon and has a tendency to break down pus and mucus reached by the juice.

May help prevent cancer in organs and glands with epithelial tissue (ripe papaya). Papaya’s fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, papaya’s folate, vitamin C, beta-carotene, and vitamin E have each been associated with a reduced risk of colon cancer

Prevents nausea (includes morning sickness and motion sickness)

The seeds are antihelmintic, for expelling worms and they are given with honey. Chew and swallow two teaspoonfuls of seeds after each principal meal (three times a day).

Papayas may be very helpful for the prevention of atherosclerosis and diabetic heart disease. Papayas are an excellent source of vitamin C as well as a good source of vitamin E and vitamin A (through their concentration of pro-vitamin A carotenoid phytonutrients), three very powerful antioxidants.

Papayas are also a good source of fiber, which has been shown to lower high cholesterol levels.

10 Healthiest Vegetables List

2011-12-13T05:14:00.000-08:00

Whereas most vegetables are low in calories and high in nutrition, these top 10 healthiest vegetables are a lot better than others. So start adding at least five choices a day from this healthiest vegetables list.

1. Cruciferous Vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The list below are most nutritious eaten raw, lightly steamed or stir-fried.

Broccoli,
Cauliflower,
Brussels sprouts,
Green and red cabbage.

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as snacks.

3. Dark green leafy vegetables can be lightly steamed or used in soups, chilies, casseroles or stir-fries. Green and red leaf lettuce are most nutritious eaten raw in salads and on healthy sandwiches. They're high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K vitamins. They include:

Kale,
Spinach,
Swiss chard,
Collard greens,
The herb parsley,
Red and green lettuce,
Mustard and turnip greens.

4. Tomatoes are extremely high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.

5. Beans and Peas are much higher in protein than other vegetables. And whether they're dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium. They can be added to soups, salads, pasta sauce, chilie or eaten on their own. The list includes:

Peas,
Lentils,
Soybeans,
Lima beans,
Kidney beans,
Garbanzo beans,
And other legumes.

6. Asparagus is an excellent source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just four calories a stalk, lightly steamed asparagus can help reduce weight, inflammation and depression.

7. Allium foods, such as garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are most nutritious eaten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.

Leeks,
Onions,
Shallots,
Scallions,
And garlic.

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries.

9. Bell Peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K. These sweet peppers are flavorful additions to salads and healthy stir-fries. You can choose from a rainbow of colors, including:

Green peppers,
Yellow peppers,
Orange peppers,
And red peppers.

10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber and can be served alone or added to many dishes.

The Healthiest Fruit List

2011-12-13T05:06:00.000-08:00

Alphabetical List of Fruits with Fruit Nutritional Value (in order)

FRUIT NUTRITIONAL VALUES IN ORDER (concerns)
Apples ----------flavonoids, fiber, C (pesticides, wax coating)
Apricots carotenoids,--------- A, C, fiber (preservatives)
Banana--------s , C, potassium (glycemic)
Blackberries ------------- flavonoids, fiber, C, K, manganese
Blueberries----------------- flavonoids, C, manganese, fiber
Cantaloupe ------------- carotenoids, C, A, potassium
Cherries -------------- flavonoids (pesticides)
Cranberries ---------------, fiber, C, manganese
Dates -------------(glycemic)
Dried -------fruit(glycemic, preservatives)
Figs----------- (preservatives)
Fruit juices ----(glycemic)
Grapefruit--------- carotenoids in pink, flavonoids, C
Grapes -------- flavonoids, manganese (pesticides)
Guava----- carotenoids, fiber, C
Kiwifruit---------- C, fiber (glycemic)
Lemons------------- flavonoids, C (wax coating)
Limes-------------- flavonoids, C (wax coating)
Mangoes----------- carotenoids, A, C (glycemic)
Nectarines------------- carotenoids, C (glycemic, pesticides)
Oranges--------- carotenoids, flavonoids, C, fiber (glycemic)
Papayas -----------carotenoids, C, folate, potassium
Peaches------------- carotenoids, C (pesticides)
Pears ----------flavonoids (pesticides)
Persimmons---------- C (glycemic)
Pineapple -------------C, manganese (glycemic)
Plums----------- carotenoids, C
Raspberries --------- fiber, manganese, C
Raisins --------------- (glycemic, pesticides, preservatives)
Strawberries--------- carotenoids, flavonoids, C, fiber (pesticides)
Tangerines -------------- carotenoids, A, C (glycemic)
Watermelon ------------- carotenoids, C, A, B6 (glycemic)

Parsnips Nutrition Facts

2011-10-22T07:06:00.000-07:00

The parsnip (Pastinaca sativa) is a root vegetable related to the carrot. Parsnips resemble carrots, but are paler than most carrots and have a sweeter taste, especially when cooked. The buttery, slightly spicy, sweet flavor of cooked mature (often picked after the first frost) parsnips is reminiscent of butterscotch, honey, and subtle cardamom. Like carrots, parsnips are native to Eurasia and have been eaten there since ancient times. Zohary and Hopf note that the archeological evidence for the cultivation of the parsnip is “still rather limited,” and that Greek and Roman literary sources are a major source about its early use, but warn "there are some difficulties in distinguishing between parsnip and carrot (which, in Roman times, were white or purple) in classical writings since both vegetables seem to have been sometimes called pastinaca yet each vegetable appears to be well under cultivation in Roman times.

Health benefits of parsnips

Generally, parsnip contains more sugar than carrots, radish, turnips, and has calories (100 g provide 75 calories) equivalent to that of some fruits like banana, grapes…etc. Nonetheless, its sweet, juicy roots are rich in several health benefiting phyto-nutrients, vitamins, minerals, and fiber.

It is one of the excellent sources of soluble and insoluble dietary fiber. 100 g root provides 4.9 mg or 13% of fiber. Adequate fiber in the diet helps reduce blood cholesterol levels, obesity and constipation conditions.

Like in carrots other members of apiaceae family vegetables, parsnip too contains many poly-acetylene anti-oxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol.

Several research studies from scientists at University of Newcastle at Tyne found that these compounds have anti-inflammatory, anti-fungal, and anti-cancer function and offer protection from colon cancer and acute lymphoblastic leukemia (ALL).

Fresh roots are also good in vitamin C; provide about 17 mg or 28% of RDA. Vitamin C is water soluble anti-oxidant. It helps body maintain healthy connective tissue, teeth, and gum. Its anti-oxidant property helps body protect from diseases and cancers by scavenging harmful free radicals.

Further, it is rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid as well as vitamin K and vitamin E.

In addition, it also has healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.

Turnip Nutrition Facts

2011-10-22T07:02:00.000-07:00

Turnip or Brassica rapa is a root vegetable of the Cruciferae family. It is considered a cousin of vegetables like kale, cabbage, broccoli and collards.

Turnips have been cultivated for over 4000 years. Not many people know that turnip greens, which are basically leaves of the turnip plant, are even more nutritious that the root. However, the root, which contains many essential vitamins and minerals as well, is the part that is commonly used.

Turnip Nutritional Value

One cup of cooked turnip, together with its greens, provides 29.7 milligrams of vitamin C, 000.1 milligrams of thiamin, 0.8 milligrams of niacin, 0.1 milligrams of vitamin B6, 677 micrograms of vitamin K, 52.8 micrograms of folate, 3.5 milligrams of vitamin E, 209 milligrams of calcium, 2.9 milligrams of iron, 39.1 milligrams of magnesium, 0.6 milligrams of zinc, 352 milligrams of potassium, 52.2 milligrams of phosphorus and 1.8 micrograms of selenium.

The same amount contains only 0.6 grams of fat and 1.7 grams of sugar.

Turnip Health Benefits
Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.

Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.

Turnip greens are the storehouse of many vital nutrients, in fact several times than the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoids xanthins and lutein. In addition, the greens are excellent source of vitamin K.

Top greens are also very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.

Fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.

Watercress nutrition facts

2011-10-22T06:58:00.000-07:00

Watercress is nutrient rich perennial herb found in abundance near springs and alongside slow running water ways. This aquatic plant has been in cultivation since ancient times for its food and medicinal uses in Europe, Central Asia and America.

Botanically this fast growing, green leafy vegetable belongs to brassicaceae family. Scientific name: Nasturtium officianale.

The plant features small, oval, deep green succulent leaves with high moisture content. The leaves feature sharp; peppery and slightly sour taste somewhat like mustard greens and garden cress (Lepidium sativum). Racemes of small white flowers appear in summer which turns in to small pods containing two rows of seeds. Its ripe seeds are also edible.

Health benefits of Watercress

This rich flavored green leafy vegetable is store house of many phytonutrients that have health promotional and disease prevention properties.

One of the very low calorie green leafy vegetables (11 kcal per 100 g raw leaves) and very low in fats; recommended in cholesterol controlling and weight reduction programs.

Cress leaves and stems contain gluconasturtiin, a glucosinolate compound that gives peppery flavor. Research studies suggest that the hydrolysis product of gluconasturtiin, 2-phenethyl isothiocyanate (PEITC), is believed to be cancer preventing by inhibition of phase I enzymes (mono-oxygenases and cytochrome P450s).

Fresh cress has more concentration of ascorbic acid (vitamin C) than some of fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.

It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

Cress is also excellent source of vitamin-A and flavonoids anti-oxidants like ß carotene, lutein and zeaxanthin.

It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

It is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

Regular inclusion of cress in the diet is found to prevent osteoporosis, anaemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.

Kitchen Ingredients for Your Face and Skin Beauty Care

2011-10-22T06:47:00.000-07:00

You’ve been out all day in the hot sun, your face is tanned and dark. Your eyes are puffy and tired after hours at work.

With a glam party to attend in a couple of hours, what do you do when aren’t exactly looking like lady-killer material? By using these readily available kitchen products, you can spruce up your appearance within minutes. And the price is free!

Curd/Yogurt :Removing Tan and Soothing Sunburn

The summer sun has darkened your sun by several shades. Not a problem.

Apply a little homemade curd on the affected areas of the skin. It will not only help in soothing the sun burn but will also clear away the tan. If you don’t make curd at home, the packaged variety will also do. Do not use curd if you have oily or sensitive skin.

Lemon Juice & Glycerine: Removing Tan and Fairness.

While curd works well to remove tan, it’s not a good option for facial skin that’s sensitive, oily or susceptible to acne. Curd, rather, all milk products contain bacteria that may aggravate the problem of acne if applied directly to the skin. So a better option for acne ridden skin is to apply lemon juice mixed with glycerine. The mixture should be strictly on a 50-50 basis. Add equal amounts of lemon juice and glycerine, apply it on the face and keep it for 15 -20 minutes, and then wash it off with cold water.

Lemon Juice : Hair Lightening

Lemon juice, because it is mildly acidic, works well in lightening the color of hair. So if you want to lighten your hair color, rinse it with a mixture of three quarter cups of water and one quarter of lemon juice. Works better than those hair coloring products.

Cucumber : Tired Eyes and Dark circles

Tired and puffy eyes make you look overworked and fatigued. So while a good long nap would be a great idea, one of the best possible quick fix solutions would be to place a slice of cucumber on each eye and relax for a 20 -25 minutes.
Tea bags: Puffy Eyes and Foot Deodorant

Another very effective way of making tired, sore eyes sparkle with energy is to soak a tea bag in lukewarm water for a few minutes and then place one on each eye. Leave them there for about 20 minutes.

If you suffer from the infamous stinky feet syndrome, boil four to five tea bags or about three teaspoons of tea leaves in a quart of water and wait for it cool down to room temperature. Then add some cold water to the solution and soak your feet for 30 minutes. Dry your feet and apply medicated foot powder. At the height of your foot problem, follow this procedure twice a day, and once the odor is cured, do it twice a week for prevention.

Orange Juice : Skin Toning

Orange juice's vitamin C content makes it an excellent toner. When massaged into the face, it helps in removing excess grime and grease that can’t be removed with soap alone. To make the toner, blend half an orange, one and a half teaspoons of lemon juice and a quarter of a cup of water. The mixture should be blended till it is smooth. Then soak a cotton ball in it and apply it on the face.
Yogurt, Gram flour and Turmeric : Improving complexion

For a smooth, clear and blemish free complexion, mix three spoonfuls of curd with a single spoon of Channa (gram) flour or besan and a small teaspoon of haldi (turmeric). Mix to make a thick, smooth paste. Apply evenly all over the face and leave it on for twenty minutes. Rinse it off with cold water.

Vinegar: Dandruff

Gently massage your scalp with a little malt vinegar, and leave on for 15-20 minutes. Wash off with a gentle herbal shampoo. For a serious dandruff problem, then repeat this procedure at least three times a week for two weeks.

Honey and Olive Oil: Hair conditioner

Make a smooth paste by mixing two spoonfuls of fresh honey with a single spoon of olive oil. Massage into your hair, starting with the roots and ending with the tips of your hair. Then, keep your hair covered with a shower cap and let the mixture seep in deep into your scalp. After 20 minutes, use a gentle herbal shampoo to rinse off the mixture.

Black Tea Bag: Lips

Soak a bag of black tea in warm water, and press it on your lips for about 10 minutes. You can repeat the procedure as many times as you want. Black tea's high tannin content will make your lips taut and smooth.

Coriander Leaves : Lips

Massaging your lips with the juice of Coriander leaves (dhania) will makes your lips rosy and soft.

Grated Potatoes : Dark Circles

Potatoes contain catecholase, used as skin lighteners in cosmetics, and can also used to treat under eye circles. Grate a raw potato, squeeze the juice and apply it underneath the eyes. Leave it on for fifteen minutes and then rinse with cool water.

Ayurveda Skin Care

2011-10-22T06:45:00.000-07:00

Being the mirror, the barometer of an individual's health, skin is the clue to one's Ayurvedic constitution. This can be understood by the types of skin that one has.

Example: If vata is predominant the skin of a person is dry, rough, cold, thin with fine pores and wrinkled.

In case of pitta constitution, the skin is delicate, fair and red toned with freckles, moles or acne and burns easily.

If the constitution is of kapha dosha the skin of a person is oily, smooth, moist and thick with a tendency towards large pores.

If the skin is not cared properly and neglected it suffers from premature aging, becomes dull and blemished. Regular consumption of milk, honey and yogurt are good nourishment for skin and prevents premature aging.

Health and Nutrition Benefits of Eating Bananas

2011-10-22T06:31:00.000-07:00

The fiber content present in banana helps in lowering cholesterol level in the body.
Banana helps in soothing an upset stomach and is also beneficial for those suffering from diarrhea.
Bananas have been found to provide immediate relief to those having a hangover.
Bananas is said to help in alleviation of problems associated with premenstrual symptoms.
A milkshake of fresh bananas, non-fat frozen yogurt and honey is said to ease headache and hydrate the body.
The vitamins and minerals present in a banana make it a good post-exercise snack.
The potassium content in banana regulates blood chemistry (particularly Ph) and
prevents it from becoming too acidic.
The magnesium content of a banana helps a person in recovering from fatigue.Bananas have also been associated with brain stimulation.

Banana has been found to have positive effects in relation to the following ailments:

* Anemia
* Blood Pressure
* Bowel Problems
* Constipation
* Depression
* Heart Problems
* Morning Sickness
* Nervous Disorders
* Stress
* Ulcers

Imli-Tamarind

2011-07-15T22:36:00.000-07:00

The tamarind tree grows in most tropical areas of the world. The fruit is eaten from its unripe state all the way to its overripe state. The entire tree is used for everything from food to medicine to dyeing and more. The tree grows to 70 feet tall and makes a good source of shade.

Key Medicinal Uses

Internally – Tamarind is used to treat fever, constipation and helps the digestion. It can aid sunstroke victims, as well as counteract Datura poisoning and intoxication. The pulp is recommended in cases of paralysis to restore sensation. The bark can be fried with salt and pulverized to an ash and then given to remedy colic and indigestion. Decoctions are used for gingivitis and asthma as well as eye inflammations.

Externally – The pulp is applied topically for inflammation, it is used as a gargle for sore throat and when mixed with salt is used as a liniment to treat rheumatism. Leaves and flowers are dried or boiled and then used as poultices to treat sprains, boils and swollen joints. Extracts and lotions made from the leaves are used to treat jaundice, erysipelas, hemorrhoids, conjunctivitis and dysentery as well as being used as an antiseptic. The bark can be made into lotions or poultices for open sores. Powdered seeds are used in a paste to draw out boils.
Other Uses – Tamarind leaves are used for livestock fodder and to feed silkworms. The leaves and flowers are also used as mordants to set colors when dyeing fabrics. An infusion made from whole pods is added when dyeing goat hides. The pulp of the fruit can also be used as a dyeing fixative and can coagulate rubber latex. If the pulp is mixed with sea water the mixture can clean copper, brass and silver. An ointment made of pulp, butter and other ingredients is used on livestock and pets to rid them of parasites like fleas.
Herbs to Combine/Supplement

The powdered seeds are mixed with cumin seeds and palm sugar to treat diarrhea and dysentery.

Parts Used

Most parts – The tamarind is very useful. The seeds, fruit, leaves, flowers and bark are all used medicinally as well as for other uses.

Cautions

The herb is considered safe with no known contraindications.

Preparation and Dosage

Tamarind pulp can be mixed with a little water to make a gargle for sore throats.

If you are using commercial preparations, follow the directions on the label or the instructions provided by your care provider.

Herbs and Spices in India

2011-07-15T22:31:00.000-07:00

A lot of care and thought goes into the preparation of every Indian dish. A study into their recipes reveals a lot of surprises. Every single ingredient of the dish is there with a purpose and compliments each other. In fact, the succession of dishes also keeps in mind the flavor and 'nature' of the spices, whether hot or cool.

¤ The Use of Spices and Herbs

Spices and herbs used in Indian cooking are either fresh or dried – in which case the flavor changes for each form. However, that is not all: the dried spices and herbs are used in various ways. They can be used whole or grounded (more often than not still pounded at home!) and they may be roasted, fried, deep-fried, half-done, well-done … all according to the taste that the cook wants to give to the eventual dish.

Some of the commonly used ingredients in Indian food are as follows:

Chilli
The spicy curries of Indian cuisine are flavored by hot fiery red and green chillies. The red chillies are usually dried, ground and then sprinkled into dishes as they are being prepared. The green chillies may accompany the food, as part of the salad, or can be dunked whole into curries, so as to flavor them without making them too spicy. Except when you mistakenly put them in your mouth, of course!

Coconut
The coconut is popularly used in the south Indian and Goan cuisine. Freshly grated coconut, coconut milk, coconut cream, coconut oil, the clear liquid inside it – almost all parts of it are used to give an interesting and unmistakable flavor in various dishes. You can't be indifferent to coconut, either you like it or lump it.

Garlic
The distinctive pungent flavor of garlic flavors most of the Mughlai food. This is a 'hot' ingredient and is generally cooled down by other spices.

Ginger
The flavor of ginger might be delicate but it manages to stand out in a crowd of other ingredients in any dish. It is used widely in both vegetarian and meat-based dishes. Ginger tea is drunk all over India to cure sore throats.

Basil, coriander (cilantro), mint and parsley
These herbs are usually used fresh, in leaf form, in Indian cooking. They are usually used as cool-downs to balance other 'hot' ingredients in a dish. Dried versions of these herbs – both grounded and whole – are also used to give food completely different flavors.

Fenugreek
Called methi, these seeds are square, flat and yellow in color. They are used sparingly and are never allowed to burn as they have a slightly bitter taste.

Saunf
Another common spice, saunf, looks and tastes like anise seed, but is slightly plumper. Apart from as part of a meal, they are also roasted and eaten after meals (usually with sugar) as a mouth freshener and digestive.
Garam Masala
Hundreds of spice mixtures are used daily in kitchens all over India to give surprisingly different flavors to food. The garam masala is one of the commonest. It gives a strong distinctive aroma and taste to the food. It combines cumin seeds, coriander seeds, black peppercorns, cloves, cardamom seeds, dried bay leaves, cinnamon stick and dried red chilli. There’s no fixed `recipe’ as such, which will tell you exactly how much of each you have to use; every house has its own mix. All the ingredients mentioned are, by the way, commonly used in Indian cooking.

Mustard Seeds
These little reddish-brown seeds are used more often in the southern and eastern Indian cooking. They give a nice perky flavor to even the blandest of things. They are usually popped in oil before use; except of course when they are used to flavor pickles, which they often are.

Tamarind
is used to give its characteristic sour flavor in many ways in Indian cooking. As a sauce, it makes a chocolate-colored sweet-sour mixture which is poured over chaat (Indian snack), yogurt and so on to make quick nutritious snacks. On its own it is used to flavor sambars and rasams, to give lentil that sharp taste so associated with the food down south.

Saffron
Kesar, zafraan… saffron is known by many pretty names in India. And whatever the moniker, it is always expensive. Undeterred Indians use saffron very commonly in cooking – what helps of course is that even a pinch of the spice goes a long way in flavoring and coloring dishes. The use of saffron became popular in India with the coming of the Persian cooking, so it laces most Mughlai food like those dreamy pilaus, raans and kormas. These dishes are quite spicy and hot and saffron, known for its cooling properties, was probably added for balance. Saffron is also used commonly in north Indian sweets, like kheer (thickened milk with dried fruits, to which rice, semolina and so on are added).

Rose water and extract
The rose, by any name, is very popular in Indian desserts. Rose extract is called gulkand and is very strongly recommended as a 'cooling' food in India. Laddoos (sweet balls) and paan (betel leaf; also see Delhi, Food & Drink) often contain gulkand. Few drops of the aromatic rose water are often used to flavor delicate sweets like rasgullas (light cottage cheese dumplings floating in syrup) and so on.

Hair Care in Herbals

2011-07-14T06:51:00.000-07:00

Homemade Remedies for Dandruff:

1. Mix a tablespoon of neem oil or coconut oil with the same quantity of castor oil and mustard oil. Massage this oil mixture on your scalp every night and wash with a natural shampoo on the next day.

Herbal Tips for Shiny Hair:

1. Make a paste of eight strawberries and one tablespoon of mayonnaise. Massage this into wet hair. Wrap your hair with a shower cap and then a warm towel. Leave it for fifteen minutes. Lastly rinse with herbal shampoo and apply conditioner. You can use it as an effective hair mask which will give you a wealthy shiny hair.

2. Mix one tablespoon of honey into four cups of tepid water. Wash your hair with neem based shampoo; decant this concoction through your hair. Don’t wash; let it dry as normal way.

Herbal Remedies for Premature graying of Hair:

1. Take two tablespoons of henna powder, one tablespoon of yogurt, one tablespoon of fenugreek seed, one tablespoon of coffee, two tablespoon of mint juice and two tablespoons of basil juice. Combined the ingredients and make a paste. Apply this mixture on your hair. Leave it for two to three hours and wash with herbal shampoo.

Herbal Tips for Hair Loss:

1. An herbal remedy to reduce hair loss is prepared with the garlic juice of three flakes of garlic and four crush peppercorns into the 50 ml of heated coconut oil. Let the oil cool and massage it into the hair in regular basis. It’s very useful for hair growth.

2. To stop hair losses apply an easy process. Boiled fresh neem leaves in water. Cool it and wash your hair through it in daily basis.

3. Mix up 20 ml olive oil with one teaspoon of honey and one teaspoon of cinnamon powder. Make a soft paste. Apply this paste on the scalp and wash it off with tepid water after half an hour. Try out this twice a week for a month. It helps to reduce hair fall.

At last but not least, never forget to brush your hair before shampooing in every time. It’s the first step to a hair care routine. Don’t brush hair when it damp.
Drink plenty of water and follow proper diet. Vitamin B, C, A, K and E are very essential for hair. Vitamin A works especially for hair which is found in green vegetables and yellow color fruits. Vitamin B increases the thickness of hair and provides shine to the hair. Be sure that all these vitamins are included in your diet. Try to avoid spicy food and take more vegetables, salads, fruits, milk, Soya beans, butter milk, proteins, wheat germ and nuts.

Winter Skin Care with Fruits

2011-07-14T06:48:00.000-07:00

Winter is the most problematic season for our skin. Skin becomes rough, irritated and lifeless in this season. Soft, smooth and glowing skin needs lots of moisturizer. But only moisturizer is not enough. Fruits are the key ingredient of healthy skin. Fruits contain essential vitamins and minerals that are good for our healthy skin. There are some winter skin care tips with fruits which are as follows:-

1. Orange juice helps to make instant glow of our skin. Apply the juice in cotton on your face, neck and hand. Leave it for ten minutes and wash it off with plain water.

2. Mix one tablespoon of fresh apple juice with one fourth teaspoon of lime juice. It can be a good refreshing tonic for the skin. You can use it as an effective skin cleanser.

3. Mix one medium very ripe tomato with one cup of un-boiled milk. Apply it on your face and neck. Leave it for fifteen minutes and wash it off. It’s also a good cleanser.

4. Make a paste of papaya, strawberry, melon and banana and rub it on your face. Leave it for ten minutes for the best result. Rinse it and see the difference.

5. Mix one teaspoon of lemon juice with one teaspoon of honey and a half cup of water. Massage into your skin after bathing. It’s a great moisturizer.

6. Grapes are great for the skin. Apply grape juice in cotton on your face to remove dark spots.

7. Amla is a great source of vitamin C. It helps to nourish our skin. So, take amla daily basis to replenish skin and also drink at least eight glasses of water every day to overcome the water loss from the skin in this season.

Remedies for Kidney Stones

2011-07-14T06:47:00.000-07:00

Kidney stones, usually quite minute, are a more common problem that people realize but they make themselves felt as they are being expelled from the body. A sharp pain in the side, lower back or abdomen over a period of days or weeks may denote the presence of kidney stones and you should seek professional advice to ensure that they do not cause damage to the kidneys. Except in dire circumstances a physician will usually recommend that they be allowed to disperse naturally. In the meantime drink large quantities of water and consider the following.

Home Remedies for Kidney Stones

Drinks to Soothe and Cure

Beetroot Beet tops and beetroot taken daily is an old-fashioned suggestion for dissolving kidney stones.

A Tea to Relieve Kidney Pains
25g (1oz) each grated asparagus root, fennel bulb, parsley root and celery
600ml (1 pint) boiling water

Cover the grated vegetables and herbs with the water and leave to stand for 10 minutes. Strain and serve with a dash of lemon juice. Drink 1 small glass before meals for 3 days when discomfort is felts.

Burdock, tansy, dandelion, marsh mallow root and urva ursi Mix together 25g (1 oz) of each and take 1 teaspoon in 1 cup of boiling water to dispense gravel. Good home remedy for kidney stones.

Nettles and tansy Add 1 handful of each of the fresh herbs to 1 litre (1.75pints) of water. Boil for 10 minutes and drink a small cupful every four hours.

Linseed Boil for 10 minutes and drink a small cupful every four hours.

Linseed Boil 4 tablespoons of linseed in 1 litre (1.75 pints) of water then strain and drink the liquid with lemon and honey. It will soothe all kidney disorders. One of the best home remedies for kidney stones.

Sweet corn A tea made with the silky tassels from the sweetcorn cob is a very old-fashioned and universal cure for irritations of the urinary tract.

Glycerine Take 1 tablespoon of glycerine on an empty stomach.

Parsley piert This plant was known as ‘break stone’ to the old-fashioned herbalist. Take 25g (1 oz) in 600ml (1pint) of boiling water.) of boiling water.

Kill or cure Disperse kidney stones by drinking daily several glasses of his own rough Norman cider.

Ashwagandha

2011-07-14T06:41:00.000-07:00

Ashwagandha also known, as Indian ginseng is a low-lying shrub, perennial shrub. It is widely cultivated in the Indian subcontinent and the Middle East for its medicinal properties. It is widely found in the northwestern part of the Indian subcontinent. Ashwagandha is biologically known as Withania Somnifera. The small flowers of this pant are greenish yellow. It belongs to the family of Solanaceae or Nightshade. Ashwagandha is also known by other names like Indian ginseng, winter cherry and withania root. The history of Ashwagandha can be traced back to 4000 years. It is regarded as a very important herb in Ayurveda. Numerous studies have exhibited its anti-stress adaptogenic properties. It is becoming well known all over the globe as an herb for energy, fortitude and nervous tension. According to the Ayurvedic Medicine, Ashwagandha balances both the Nervous System and Musculo-skeletal System. In Ayurveda, Ashwagandha is also regarded as a sweet root. The distinctive earthy odor and flavor of Ashwagandha is due to the presence of certain steroidal lactones or withanolides. It is solely because of this characteristic smell that its Sanskrit name "horse`s smell" is derived. It is also possible to formulate Ashwagandha into oils, capsules and alcoholic extracts to create greater public acceptance.

Historical or traditional use
Its medicinal value is significant in the sense that it was used for tumors, leprosy, rheumatism, inflammation including arthritis and other infectious diseases. Ashwagandha gives vitality and vigor and helps in building great endurance. This herb is also believed to cure mental problems. According to a reported study this herb was given to 30 patients suffering from anxiety neurosis in two equally divided doses for one month. After the completion of the month all the ailments had disappeared. Ashwagandha also helps to undergo a regeneration of the hormonal system and heal tissues and is used for combating stress, supports healthy libido, helps to maintain a calm composure and also promotes relaxation. It also works in suppressing pains of any sort. Ashwagandha is also used very effectively for insomnia but not as a sedative. It is also known for building sexual energy. Ashwagandha is even known for strengthening the female reproductive system for which it is commonly combined with another Ayurvedic herb called `shatavari` or `asparagus racemosa`. Any athlete looking for that edge would do well to consider Ashwagandha. According to the TCM system, Ashwagandha would be used as a Kidney Yang tonic because of its warming and aphrodisiac properties. It helps in relieving from the feeling of numbness and burning sensation in extremities and also helps in improving mental ability and also in retaining power and improves mental concentration. But there is also a word of caution associated with the use of this medicinal herb. Ashwagandha may increase the effect of other herbs or medications. It is important to review with the health-care provider before taking a dose of Ashwagandha. In the recent times it is cultivated because of its great commercial demand.

Active constituents
The constituents believed to be active in Ashwagandha have been extensively studied. Compounds known as with anolides are believed to account for the multiple medicinal applications of Ashwagandha. Indeed, Ashwagandha has been called "Indian ginseng" by some. Ashwagandha and its with anolides have been extensively researched in a variety of animal studies examining effects on immune function, inflammation, and even cancer. Ashwagandha stimulates the activation of immune system cells, such as lymphocytes. It has also been shown to inhibit inflammation and improve memory in animal experiments. Taken together, these actions may support the traditional reputation of Ashwagandha as a tonic or adaptive -an herb with multiple, nonspecific actions that counteract the effects of stress and generally promote wellness.

Side Effects
No significant side effects have been reported with ashwagandha. Children in India have used the herb safely. Its safety during pregnancy and breastfeeding is unknown.

Home Remedies for Indigestion

2011-07-14T06:39:00.000-07:00

Eat plenty of raw grated carrots, fennel, parsley and green vegetables if you suffer from dyspepsia. The water in which well – washed new potatoes have been cooked or the cooking – water from dark green turnip tops will counteract acidity.

If you like whole meal bread but it does not like you try adding well crushed coriander, caraway, aniseed or fennel seeds to the basic dough.

Chew black peppercorns or suck liquorice wood slowly wood slowly.

Apple cider vinegar or lemon juice One teaspoon of either in ½ cup of warm water every 15 minutes will relieve acidity and heartburn. This may seem to be fighting fire with fire but using antacids provokes the body into producing yet more acid. One of the best home remedies for Indigestion.

Bicarbonate of soda One teaspoon in hot water relieves heartburn, acidity and dyspepsia. An even better method is to mix 2 tablespoons of bicarbonate of soda with 1 teaspoon of ground ginger and take 1 teaspoon of this mixture in hot water before breakfast.

Carbonated lemonade The old – fashioned colorless variety drunk warm relieves flatulence and stomach ache.

Soda water This relieves flatulence and the type of fuzzy headache that sometimes goes with indigestion.

Water Drinking lots of water dispels heartburn. Lemon barley water and pure lemonade taken by the small glassful will also help.

Barley water, oats or porridge All of these will settle flatulence and heartburn.

Yoghurt The plain live variety will soothe digestive disorders.

Goat’s milk This will ease persistent heartburn and flatulence.

Slippery elm To soothe and reduce acidity mix 1 teaspoon of the powdered bark to a paste with a little cold water and add to 1 cup of boiling water. Season with nutmeg or cinnamon to taste and sweeten with honey. One of the effective home remedies for Indigestion.

Charcoal Charcoal biscuits or tablets are a very old-fashioned remedy for wind, heartburn and more severe tummy troubles, especially nausea. Powdered chalk was also used as an antidote for acidity and although I can not recommend the latter both the charcoal biscuits and the tables are easily available and are invaluable.

Cloves A drop or two of oil of cloves in hot water, 6 cloves steeped in a cup of boiling water and drunk as a tea or the cloves chewed as they are will all dispel pain and flatulence. They will also make the breath smell sweeter.

Ginger Soak 1 teaspoon of freshly grated ginger in a cup of boiling water. Stand for 10 minutes and drink warm. One of the good home remedies for Indigestion.

Garlic One clove of garlic should be crushed or chopped into 300 ml (1/2 pint) of boiling water.

Cooking with garlic will also reduce the chances of digestive problems and 1 suspect that this very useful remedy may also have been used as an antidote to food poisoning.

Angelica Sweet, musky angelica was considered to be a forceful weapon against the plague. The fresh stem can be chewed raw to alleviate stomach pains but make sure that it is angelica from your garden and not its look alike hemlock gathered in the wild which would assure the contrary result. Avoid taking angelica just before retiring as it is also a stimulant and may keep you awake.

Cardamom To dispel flatulence chew the seeds as they are or simmer 6 pods with a pinch of ground ginger or grated nutmeg in 2 cups of water. Cardamom seeds crushed and kept in with the fresh coffee will also reduce the chances of indigestion. One of the superb home remedies for Indigestion.

Camomile tea A tea which calms and soothes. Add a pinch of allspice and 1 teaspoon of honey for extra benefit, especially for children.

Cinnamon Half a teaspoon of ground cinnamon in 1 cup of warm milk with honey or cinnamon tea made with hot water will dispel windiness in all degrees.

Peppermint A few drops of oil of peppermint in hot water will relieve pain and flatulence. Peppermint tea made with 1 teaspoon of the herb to 1 cup of boiling water will also bring relief. Peppermint also relieves period pains.

Marjoram if you suffer from digestive disorders always cook your meat with marjoram when appropriate or make a tea with 1 teaspoon of the fresh leaves to 1 cup of boiling water. All varieties of marjoram are extremely easy to grow in the garden and make superb variegated rockery plants which the bees love. Thyme should also be used in exactly the same way but for other meats, especially game and poultry.

Basil Use basil in cooking and particularly chopped on tomato salads to reduce the risk of acid heartburn. Make a basil tea with 1 teaspoon of the fresh herb to 1 cup of boiling water or even more deliciously macerate 1 handful of fresh basil in 1 litre (1.75 pints) of white wine for three days. Strain and rebottle and take one small glassful after meals.

Hop syrup Many people suffer from acidity, heartburn and dyspepsia after drinking beer and lager, especially those containing a high percentage of chemicals. Perhaps the following old fashioned remedy is the answer. Brew 1 cup of strong hop tea with 1 tablespoon of glycerin. Stir well, cover and steep for five minutes. Strain and drink one hour before meals.

Mustard Amongst country folk one of the prime remedies for a painful digestive problem was to nibble the leaf of wild mustard which was searingly fiery enough for the remedy to have stated that good draughts of water be taken withal. We now know that we should eat mustard with food that may be difficult to digest but a tes made with mustard seed is also remarkably beneficial. To 1 cup of hop tea add 1 teaspoon of mustard seeds. Leave to steep and drink warm with the seed which should be swallowed. Take ½ cup twice a day before meals.

Mint Mint tea made in the proportions of 1 teaspoon of fresh mint to 1 cup of boiling water with a pinch of powdered ginger added is very comforting in a crisis. Cold mint tea without the ginger is a most refreshing drink in the summer and mint sauce is a very necessary accompaniment to lamb, particularly shoulder of lamb and lamb chops which can be extremely fatty.

Gooseberry, Indian Herb

2011-07-14T06:37:00.002-07:00

Indian gooseberry has been used as a valuable ingredient of various medicines in India and the Middle East since primeval times. Shusrut, the great authority on Ayurveda, considers it the best of all acid fruits and most utilitarian for health and in curing diseases. It is believed that the ancient sage Muni Chyawan revived himself in his late 70`s and recovered manliness with its use.

Methods of usage
Indian gooseberry is an effective cure for many chronic diseases, including diabetes, respiration malfunction, cardiac disorder, opthalmic disorder or rheumatism.

Healing Power and Medicinal Properties of Indian gooseberry
Indian gooseberry is a marvel of a herb and one of the valued gifts of nature to humankind. It lends vastly towards wellness and longevity. Ayurvedic physicians and hakims use this herb very frequently in their medicines and consider it as a medicine for heart and other health problems. They also advise its external administration, because of its cooling and astringent attributes.

The fruit is bitter, cooling, freshening and purgative. It increases the volume of urine. The unrefined fruit is a gentle laxative. The flowers of the tree are cooling, revitalising and mild laxative. The root and bark of the tree are useful in checking secretion or haemorrhage. A tablespoon each of fresh gooseberry juice and honey blended together is an exceedingly priceless medicine for treating various ailments. Its everyday usage each morning boosts heartiness in the body within just a few days. When fresh fruit is not available, dry powder can also be mixed with honey for consumption.

Respiratory Disorders healed by Indian gooseberry
Indian gooseberry is beneficial in the treatment of respiratory illnesses. It is particularly worthy in tuberculosis of the lungs, asthma and bronchitis.

Diabetes cured by Indian gooseberry
This herb, due to its high vitamin C content, is valuable in moderating diabetes. A tablespoon of its juice, mixed with a cup of fresh bitter gourd juice, taken regularly for two months will motivate the pancreas and enable it to secrete insulin, thus lessening the blood sugar in diabetes. Diet restrictions need to be sternly observed while having this medicine. It will also prevent eye difficulties in diabetes.

Equal quantities of fine-grained amla, jambul fruit and bitter gourd furnish a very constructive remedy for diabetes. A tablespoon of this mixture once or twice everyday would be effective in controlling growth of the disease.

Heart Disorders healed by Indian gooseberry
Indian gooseberry is considered an efficient antidote for cardiac ailments. It strengthens the function of every organ of the body and ramps up health by obliterating the heterogeneous or harmful disease inducing elements. It also replenishes energy.

Eye Disorders cured by Indian gooseberry
The juice of Indian gooseberry with honey is useful for maintaining eye-sight. It is beneficial in the treatment of conjunctivitis and glaucoma. It reduces intra-ocular tension in an extraordinary manner. A cup of this juice mixed with honey can be taken twice daily for this condition.

Rheumatism cured by Indian gooseberry
To treat rheumatism, a teaspoon of the powder of the dry fruit mixed with 2 teaspoons of jaggery can be taken twice daily for a month.

Scurvy healed by Indian gooseberry
As an extremely rich source of vitamin C, Indian gooseberry is one of the best repairs for scurvy. Pulverisation of the dry herb, mixed with an equal quantity of sugar, can be taken in dosages of 1 teaspoon, thrice daily with milk.

Home Remedies for Liver Disorders

2011-07-14T06:37:00.001-07:00

Liver ailments include gallstones, jaundice, hepatitis and biliousness.

Gaze deeply into any romantic Frenchman’s eyes and ask him from whence spring his tend rest emotions and you will be disappointed when, breathing garlic and red wine lustily upon you, he admits to it being his liver rather than his heart. This is not surprising for without the proper functioning of this vital organ no self-respecting Frenchman can enjoy his food – that other basic fundamental of his life – and it is usually as a result of an excess in this area that the poor old liver does falter. Tradition has it that coffee, red wine, brandy and rich foods all contribute to a sluggish liver and the resulting queasiness and jaundiced outlook on life when we do not seem to be feeling at out best. That is the liverishness for which Mr. carter used to make his little liver pills.

Sensible suggestions for improving this state of affairs are numerous: cut out coffee and tea, eat more fruit and vegetables, drink plenty of soda water or sparkling mineral water (hence the popularity of Perrier in France), eat more garlic, take more exercise. The very nicest of them all is to enjoy a good laugh every morning when you rise from bed.

A Cleansing Approach

Fast for two days taking only many glasses of sparkling mineral water with the juice of ½ lemon squeezed into each. Pick a weekend or a time when you will be fairly inactive.

Try a diet of grapes only for one day or more if necessary. They do cleanse the system wonderfully well.

Take garlic capsules daily.

When feeling really out of sorts drink only water and apple juice every two hours.

Green cocktail, sunset slinger Take either of these by the wineglass daily. Alternatively mix together equal quantities of carrot, beetroot and celery juice.

An excellent salad Prepare yourself a large plateful of beetroot, radish, dandelion leaves, chicory, fennel and artichoke.

Apple cider vinegar or pure lemon juice Add 1 teaspoon to a small wineglass of warm water with a very little honey and take every three hours as needed. Good home remedy for liver care

Dandelion and hops A tea made with equal parts of each is very therapeutic and drinkable. So are fennel, tansy, agrimonies and chamomile teas.

Lettuce Brew up several good green lettuce leaves and drink daily.

Angelica Chew angelica as a digestive – but not last thing at night or it could stop you sleeping.

Acalypha, Indian Herb

2011-07-14T06:33:00.000-07:00

Family : Euphorbiaceae

Synonym(s) : Acalypha ciliata Wall., Acalypha canescens Wall., Acalypha spicata Forsk..

English Name : Indian Acalypha and Indian Nettle

Origin : India

Description

An annual erect herb with hairy angular branches and growing as high as 75 cm. Leaves 2.5 - 7.5 cm long and 2-2.5 cm broad, ovate or rhomboid- ovate, acute or sub-obtuse, crenate- serrate, glabrous, thin, base cuneate, somewhat 3- nerved; petioles usually longer than the blade, slender; stipules minute. Flowers unisexual, in numerous lax, erect, elongate axillary spikes; the male flowers minute, terminal or axillary; the female flowers scattered, 3-7, surrounded by a short pendunculate, large, leafy, truncate, dentate, cuneiform, many-nerved bract, 6-8 mm in diameter. Ovary hispid. Capsules small, hispid, quite concealed by the bract, often only 1-seeded. Seeds ovoid, smooth, pale-brown.

Habitat

Commonn annual shrub in Indian gardens and throughout the Gangetic plains of India.

Parts Used : Root, leaf, stalk and flowers

Herb Effects

Expectorant and induces nausea (root); antibacterial (plant); diuretic and laxative; Cathartic, anthelmintic, emetic, anodyne and hypnotic, antimicrobial activity (extract of dried leaves).

Active Ingredients

Kaempferol, beta-sitosterol, gama-sitosterol, and "HCN" (plant); acalyphin (a cyanogenic, alkaloidal glucoside) (aerial part).

Medicinal Use

For cough (leaf extract); bronchitis and pneumonia (plant decoction); skin diseases (leaf); as a vermifuge, in constipation and rheumatism; in asthma, cough, bronchitis and earache (fruit) .

Dosage

Ayurveda : 0.3 to 2.0 ml
Homoeopathy: Third to sixth potency
Decoction: 15 to 60 mils (1/2 to 2 fluid ounces).
Infusion: 8 to 30 mils (2 to 8 fluid drachms).
Juice: 4 to 15 mils (1 to 4 fluid drachms).

Homeopathy Alfalfa Tonic

2011-07-14T06:32:00.000-07:00

SBL Homeopathy Alfalfa Tonic is an excellent product recommended for old age people. Alfalfa tonic helps the people who have lost strength and feel weak and tired due to loss of strength. SBL Homeopathy Alfalfa Tonic helps to boost up their energy level and provides them extra strength to regain the normal functioning of the body parts. Alfalfa tonic is a very good product that provides strength to the extremities and other muscles of the body so that they can perform their function in harmony with each other.

SBL Homeopathy Alfalfa Tonic is a wonderful product for anemic women. It helps in increasing the red blood cell count. Alfalfa tonic is also a good product for growing children. It is a very good product indicated for women who feels weak and tired due to excessive loss of blood during the menstrual period or due to profuse whitish discharge. SBL Homeopathy Alfalfa Tonic provides strength and immunity to fight against any infection and inflammation of the body parts by boosting up the energy level.

Health Benefits of Spinach

2010-12-08T00:26:00.000-08:00

Spinach (Spinacia oleracea) is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia. It is an annual plant (rarely biennial), which grows to a height of up to 30 cm. Spinach may survive over winter in temperate regions. The leaves are alternate, simple, ovate to triangular-based, very variable in size from about 2–30 cm long and 1–15 cm broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm diameter, maturing into a small, hard, dry, lumpy fruit cluster 5–10 mm across containing several seeds.

Nutrition

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.

Polyglutamyl folate (Vitamin B9 or folic acid) is a vital constituent of cells and spinach is a good source of folic acid. Boiling spinach can more than halve the level of folate left in the spinach, but microwaving does not affect folate content.

Iron

Spinach, along with other green leafy vegetables, is considered to be a rich source of iron. For example, the United States Department of Agriculture states that a 180 g serving of boiled spinach contains 6.43 mg of iron, whereas one 170 g ground hamburger patty contains at most 4.42 mg.

The bioavailability of iron is dependent on its absorption, which is influenced by a number of factors. Iron enters the body in two forms: heme iron and non-heme iron. All of the iron in grains and vegetables, and about three fifths of the iron in animal food sources (meats), is non-heme iron. The remaining portion from meats is heme iron. The iron in spinach is poorly absorbed by the body unless eaten with vitamin C and calcium. The type of iron found in spinach is non-blood (non-heme), a plant iron, which the body does not absorb as efficiently as blood (heme) iron, found in meat.

The larger portion of dietary iron (nonheme) is absorbed slowly in its many food sources, including spinach. This absorption may vary widely depending on the presence of binders such as fiber or enhancers, such as vitamin C. Therefore, the body's absorption of non-heme iron can be improved by consuming foods that are rich in vitamin C. However, spinach contains iron absorption inhibiting substances, including high levels of oxalate which can bind to the iron to form ferrous oxalate, which renders much of the iron in spinach unusable by the body. In addition to preventing absorption and use, high levels of oxalates remove iron from the body.[14] But some studies have found that the addition of oxalic acid to the diet may improve iron absorption in rats over a diet with spinach without additional oxalic acid. However, foods such as spinach that are high in oxalic acid can increase the risk of kidney stones in some people.

Calcium

Spinach also has a high calcium content. However, the oxalate content in spinach also binds with calcium, decreasing its absorption. Calcium and zinc also limit iron absorption. The calcium in spinach is the least bioavailable of calcium sources. By way of comparison, the body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Oxalate is one of a number of factors that can contribute to gout and kidney stones

Nutritional value per 100 g (3.5 oz)

Energy 97 kJ (23 kcal)
Carbohydrates 3.6 g
Sugars 0.4 g
Dietary fiber 2.2 g
Fat 0.4 g
Protein 2.2 g
Vitamin A equiv. 469 μg (52%)
Vitamin A 9400 IU
- beta-carotene 5626 μg (52%)
- lutein and zeaxanthin 12198 μg
Folate (Vit. B9) 194 μg (49%)
Vitamin C 28 mg (47%)
Vitamin E 2 mg (13%)
Vitamin K 483 μg (460%)
Calcium 99 mg (10%)
Iron 2.7 mg (22%)

Benefits of Beetroot

2010-12-08T00:20:00.000-08:00

The beetroot, also known as the table beet, garden beet, red beet or informally simply as beet, is one of the many cultivated varieties of beets (Beta vulgaris) and arguably the most commonly encountered variety in North America and Britain.

Beetroots are a rich source of potent antioxidants and nutrients, including magnesium, sodium, potassium and vitamin C, and betaine, which is important for cardiovascular health. It functions by acting with other nutrients to reduce the concentration of homocysteine, a homologue of the naturally occurring amino acid cysteine, which can be harmful to blood vessels and thus contribute to the development of heart disease, stroke, and peripheral vascular disease. Betaine functions in conjunction with S-adenosylmethionine, folic acid, and vitamins B6 and B12 to carry out this function.

Additionally, several preliminary studies on both rats and humans have shown betaine may protect against liver disease, particularly the build up of fatty deposits in the liver caused by alcohol abuse, protein deficiency, or diabetes, among other causes. The nutrient also helps individuals with hypochlorhydria, a condition causing abnormally low levels of stomach acid, by increasing stomach acidity.

Beetroot juice has been shown to lower blood pressure and thus help prevent cardiovascular problems. Research published in the American Heart Association journal Hypertension showed drinking 500 ml of beetroot juice led to a reduction in blood pressure within one hour. The reduction was more pronounced after three to four hours, and was measurable up to 24 hours after drinking the juice. The effect is attributed to the high nitrate content of the beetroot. The study correlated high nitrate concentrations in the blood following ingestion of the beetroot juice and the drop in blood pressure. Dietary nitrate, such as that found in the beetroot, is thought to be a source for the biological messenger nitric oxide, which is used by the endothelium to signal smooth muscle, triggering it to relax. This induces vasodilation and increased blood flow.

Other studies have found the positive effects beetroot juice can have on human exercise and performances. In studies conducted by the Exeter University, scientists found cyclists who drank a half-litre of beetroot juice several hours before setting off were able to ride up to 20 per cent longer than those who drank a placebo blackcurrant juice.

Nutritional value per 100 g (3.5 oz)
Energy 180 kJ (43 kcal)
Carbohydrates 9.96 g
Sugars 7.96 g
Dietary fiber 2.0 g
Fat .18 g
Protein 1.68 g
Vitamin A equiv. 2 μg (0%)
Thiamine (Vit. B1) .031 mg (2%)
Riboflavin (Vit. B2) .027 mg (2%)
Niacin (Vit. B3) .331 mg (2%)
Pantothenic acid (B5) .145 mg (3%)
Vitamin B6 .067 mg (5%)
Folate (Vit. B9) 80 μg (20%)
Vitamin C 3.6 mg (6%)
Calcium 16 mg (2%)
Iron .79 mg (6%)
Magnesium 23 mg (6%)
Phosphorus 38 mg (5%)
Potassium 305 mg (6%)
Sodium 77 mg (3%)
Zinc .35 mg (3%)

Sweet Potatoes Health Benefits

2010-12-08T00:06:00.000-08:00

There are almost 400 hundred varieties of sweet potato, including what is commonly known in the US as a yam. A true yam is the root of the Dioscorea genus of plants, and the word yam is derived from the African term for the root, nyami.

All potatoes, including sweet potatoes, originate from South America, and are one of the oldest vegetables known.

Columbus was the man to introduce the sweet potato to American shores, and Spanish and Portuguese explorers to other parts of the world.
Health Benefits of Sweet Potatoes

* Vitamins
Sweet potatoes are a good source of vitamins C and B6.

* Beta-Carotene
Sweet potatoes are an excellent source of beta-carotene, with the darker varieties having a higher concentration. Beta-carotene is converted in the intestine into Vitamin A, which is essential for normal vision as well as proper bone growth, healthy skin, and protection of the mucous membranes of the digestive, respiratory, and urinary tracts against infection. Keratomalacia is an eye condition resulting from a severe deficiency of Vitamin A. In some developing countries, vitamin A deficiency in the diet and associated keratomalacia are a major cause of childhood blindness. In many developing countries, sweet potato is a secondary staple food and may play a role in controlling vitamin A deficiency.

* Glycemic Index
The Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food. Although different varieties of sweet potato have different GI values, it is listed in the South beach Diet as having a low GI of 54. Research has demonstrated that lowering the glycemic load of the diet appears to be an effective method of promoting weight loss.

* Diabetes
The white-skinned sweet potato has been shown to improve insulin sensitivity in patients with type 2 diabetes. In a study of 18 type 2 diabetic patients, the sweet potato consistently improved metabolic control by decreasing insulin. These results indicate that the white-skinned sweet potato could potentially play a role in the treatment of type 2 diabetes.

Nutritional value per 100 g (3.5 oz)
Energy 360 kJ (86 kcal)
Carbohydrates 20.1 g
Starch 12.7 g
Sugars 4.2 g
Dietary fibre 3.0 g
Fat 0.1 g
Protein 1.6 g
Vitamin A equiv. 709 μg (79%)
- beta-carotene 8509 μg (79%)
- lutein and zeaxanthin 0 μg
Thiamine (Vit. B1) 0.1 mg (8%)
Riboflavin (Vit. B2) 0.1 mg (7%)
Niacin (Vit. B3) 0.61 mg (4%)
Pantothenic acid (B5) 0.8 mg (16%)
Vitamin B6 0.2 mg (15%)
Folate (Vit. B9) 11 μg (3%)
Vitamin C 2.4 mg (4%)
Calcium 30.0 mg (3%)
Iron 0.6 mg (5%)
Magnesium 25.0 mg (7%)
Phosphorus 47.0 mg (7%)
Potassium 337 mg (7%)
Sodium 55 mg (2%)
Zinc 0.3 mg (3%

Benefits of Mangoes

2010-12-08T00:03:00.000-08:00

The original wild mango, which is still grown in India and Southeast Asia today, is a far cry from the juicy and delicious cultivated mangoes we now eat. The mango belongs to the same family as the cashew and pistachio. The tropical mango is the national fruit of India, where it was first cultivated as early as 2000 BCE. Portuguese explorers introduced the mango into Africa and Brazil in the 16th century, and mangoes were being grown in Hawaii and Florida by the 19th century.

In India mangoes are considered to be a symbol of life, and mango leaves are used for decoration in festival celebrations and weddings. Indian mango chutney is perhaps the original chutney, and has become popular worldwide.

Today India is the world’s largest producer of mangoes, with China, Thailand, Mexico and Brazil other major producers.
Nutrients in Mangoes

Mangoes are an excellent source of carotenes, vitamin C, and copper. They are a very good source of B vitamins. Mangoes are a good source of vitamin E, potassium, and magnesium.

Nutritional value per 100 g (3.5 oz)
Energy 272 kJ (65 kcal)
Carbohydrates 17.00 g
Sugars 14.8 g
Dietary fiber 1.8 g
Fat 0.27 g
Protein 0.51 g
Vitamin A equiv. 38 μg (4%)
- beta-carotene 445 μg (4%)
Thiamine (Vit. B1) 0.058 mg (4%)
Riboflavin (Vit. B2) 0.057 mg (4%)
Niacin (Vit. B3) 0.584 mg (4%)
Pantothenic acid (B5) 0.160 mg (3%)
Vitamin B6 0.134 mg (10%)
Folate (Vit. B9) 14 μg (4%)
Vitamin C 27.7 mg (46%)
Calcium 10 mg (1%)
Iron 0.13 mg (1%)
Magnesium 9 mg (2%)
Phosphorus 11 mg (2%)
Potassium 156 mg (3%)
Zinc 0.04 mg (0%)

Health Benefits of Strawberries

2010-12-08T00:02:00.001-08:00

Strawberries are a fragrant, red-coloured, ground-dwelling fruit. Their history dates back over 2,000 years with records showing a variety of breeds as a native in many parts of the world.

In the early eighteenth century a strawberry hybrid was created that took its size from a South American variety and its taste and fragrance from France. This created what it is known today as the common strawberry that is preferred throughout Europe.

The strawberry is often described as a luxury item, enjoyed by royalty. France’s King Charles V had over 3000 planted at the Louvre in Paris, King Louis XIII ate them everyday; and both Louis XIII and Louis XIV the latter enjoyed the berries so much that they are recorded to have eaten them to the point of indigestion!

The use of strawberries and of the strawberry plant itself for therapeutic purposes dates back as long as they have been eaten. American Indians prepared infusions of strawberry plant leaves as a treatment for stomach pain and gastrointestinal ailments such as diarrhoea. Swedish botanist Carl Linnaeus was convinced that strawberries had miraculously healed his severe attack of gout; and the French philosopher Bernard de Fontenelle, who died at the age of 100 attributed the secret of his longevity to strawberries.

Strawberries also contain a large amount of antioxidant, anticancer, anti-neurodegenerative, and anti-inflammatory properties, making them, like many other berries, very useful as a natural alternative to western medicine.

Nutrients in Strawberries

Strawberries are an excellent source of dietary fiber and Vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease.

A comprehensive breakdown of protein, carbohydrate, fat, vitamin and mineral content presented in an easy to read pie chart can be found in our Nutrition Database where this food can also be added to a meal planner.