Top 5 Benefits Of Green Peas

Peas - Awesome for your health
Peas – Awesome for your health

Peas have existed for the last 5000 years. It is one of the most popular and widespread food items at almost all places in the world. Did you know that this vegetable is technically a fruit? Canada is the largest producer of and exporter of peas in the world. India is both a major producer of and the largest importer of peas in the world. This is because of the immense popularity of this food in this country. Peas are consumed in fresh, canned or frozen forms. Fresh ones have the maximum nutritional content. The food item is available and consumed all through the year.

We look at some of the health benefits of this food.

  • Helps in Weight Loss

This food is low in fat as well as calories. A cup of peas contains less than 100 calories but has large quantities of protein and fibre which results in a feeling of fullness in the stomach. Consequently, there are less hunger pangs and decreased food and calorie intake.

  • Prevents stomach cancer

This food contains a phytonutrient termed coumestrol which helps in preventing stomach cancer even in lower doses. A single cup of peas has more than enough amount of coumestrol.

  • Excellent for the heart

This food item is high in lutein as well as fibre. Lutein functions as an antioxidant shielding the cells from oxidation. Folk who consume more lutein have been found to have lower occurrence of atherosclerosis. Fibre and lutein enhance heart health by decreasing cholesterol and blocking the plaque build-up along the walls of the arteries.

  • Alleviates constipation

Sufferers of constipation should eat fibre rich foods for smooth bowel movements. This food is loaded with fibre as well as enhances the metabolism of the body.

  • Works against depression

Fresh peas are a rich source of folate. A recent scientific study discovered that folate was effective in decreasing depression. Add this food item to your dishes instead of consuming anti-depressants which have unpleasant side effects.

If you have experienced any other benefits of including this food in your diet, please share them with us so that others may benefit.

What Are Sweet Potatoes Useful For

Sweet Potatoes - The Healthy Potatoes
Sweet Potatoes – The Healthy Potatoes

Sweet Potatoes are native to Central and Southern America. They are part of the Convolvulaceae or morning glory plant family. A popular myth is that sweet potatoes are yams. As with other myths this is simply not true. This food item is one of the world’s richest source of Vitamin A rivalling leafy green vegetables. The food is readily available, affordable, versatile as well as very tasty. Sweet potatoes have been consumed since the prehistoric period as far back as 10,000 years ago, in Peru. Christopher Columbus was responsible in bringing this vegetable to Europe post his 1492 voyage. In the 16th century the Spanish brought it to the Philippines while the Portuguese bought the vegetable to Southern Asia, India, Indonesia as well as Africa. China is the world’s leading producer of sweet potatoes.

HEALTH BENEFITS OF SWEET POTATOES

  • Aids in weight loss

This vegetable has a low glycaemic index. That means it doesn’t cause blood sugar spikes linked to weight gain after a meal. Also, the food is rich in fibre giving it a slow burning property. In other words, its caloric energy is used much more slowly and efficiently compared to a low fibre carbohydrate. The food when consumed fills up the stomach leading to lower food and calorie intake.

  • Effective against cancer

Sweet potatoes have powerful antioxidants that destroy free radicals which are harmful elements that elevate the risk of cancer. Regular consumption of the food is linked with decreased risk of breast, stomach as well as kidney cancers.

  • Excellent for the eyes

The vegetable is rich in Vitamin A, C and E which promote eye health and help prevent degenerative damage to the eyes.

  • Good for diabetes patients

The food has the capability to help regulate blood sugar especially in type 2 diabetes patients. According to research the food item can boost levels of adiponectin a protein hormone generated by the fat cells to regulate the manner in which insulin is metabolized and reduce insulin levels when required.

  • Benefits Prostrate Health

Sweet potato stops the growth as well as progression of prostate cancer cells. The beta carotene found in the vegetable offers protection against prostate cancer.

If you have experienced any other benefits of including this food in your diet, please share them with us so that others may benefit.

5 Significant Benefits Of Cabbage

Cabbage - The Leafy Healthy Vegetable
Cabbage – The Leafy Healthy Vegetable

Who hasn’t heard of cabbage? Incidentally it is the national food of Russia. The average Russian eats seven times the amount of cabbage as the average North American. The vegetable comes in different colours such as green, white, purple and red. It can be eaten raw as well as cooked. By the way it is a cruciferous vegetable like broccoli and cauliflower. Cabbage is a versatile vegetable held in high regard by the Egyptian pharaohs and is a staple of diets all over the globe. It is a leafy vegetable belonging to the Brassica family and is usually round or oval in shape.

We look at some of the health benefits of this leafy vegetable.

  • Aids in weight loss

You must have heard of the famous cabbage soup diet which is touted as one of the best ways to lose weight. The vegetable is surprisingly low in calories and packed with important and essential nutrients. Thus, individuals feel full and satisfied after consuming cabbage based dishes. Incidentally one cup of cooked cabbage contains just 33 calories. That is why the cabbage soup diet is so effective in losing weight. Also, this vegetable is tasty and economical to boot. It is indeed an asset to weight watchers.

  • Alleviates constipation

Constipation is at the root of many other diseases such as stomach ulcers, indigestion as well as cancer. Roughage deficiency is one of the leading causes of constipation. This vegetable supplies the body with ample amounts of roughage thus curing constipation.

  • Fights against cancer

This vegetable is rich in important cancer fighting substances including lupeol, sinigrin and sulforaphane. The latter catalyse enzyme action as well as block the growth of cancer tumours. Red cabbage contains glucosinolates which are cancer resisting antioxidants.

  • Treats ulcers

This vegetable contains a large quantity of sulphur which lowers the frequency and severity of ulcers in the body. This vegetable is one of the most potent natural remedies for stomach ulcers also termed peptic ulcers. The rich glutamine content in it make the vegetable able to treat ulcers.

  • Excellent for eye health

The beta-carotene found extensively in this vegetable aids in protecting age-linked macular degeneration and preventing the formation of cataracts.

If you have experienced any other benefits of including this vegetable in your diet, please share them so that others may benefit.

 

 

Top 5 Reasons Why Potatoes Are Good For You

Potatoes- The Underestimated Vegetable
Potatoes- The Underestimated Vegetable

Potatoes are among the most well-known and recognized vegetables in the world. Almost all folks like them including children. The food is notorious for its fattening reputation. It is widely believed that eating potatoes leads to weight gain, obesity and associated cardiovascular diseases such as diabetes, hypertension, strokes and heart attacks. The fact is that plain potatoes are not bad for health. If they are deep fried and converted into French fries or chips, then they are high in calories as well as cholesterol. Ordinary plain potatoes contain no cholesterol and very little amount of fat. Avoid taking it along high fat foods such as butter, sour cream, cheese or various meat dishes. Bake, steam or boil the vegetable instead of frying it. Potatoes should be consumed in moderation by obese people and heart patients as it has a high glycemic index.

We look at some of the health benefits of this food.

  • Fights against cancer

Potatoes contain a flavonoid antioxidant termed quercetin that protects the human body from cancer. Studies show that eating this vegetable daily is effective against colorectal cancer. Some kinds of potatoes especially the red and russel varieties are rich in carotenes as well as zeaxanthin that fight against several kinds of cancer.

  • Cures and prevents scurvy

Scurvy is a disease caused by the deficiency of Vitamin C. The classic symptoms of scurvy are bleeding gums, recurrent viral infections as well as cracked lips. Surprisingly this vegetable is rich in vitamin C. It is recommended to eat potato with its skin as the latter contains a lot of important vitamins and minerals.

  • Decreases high blood pressure

Plain potatoes contain low levels of sodium and can be safely consumed by hypertension patients. The potassium and magnesium present in the food has been discovered to naturally lower blood pressure.

  • Nourishes the brain and nervous system

This vegetable contains large amounts of Vitamin B6. This vitamin is instrumental in making amines a kind of nervous system neurotransmitter. B6 helps is creating serotonin which has anti-depressant properties. Another important amine is GABA which is essential for brain function.

  • Relieves constipation

Potatoes are rich in fiber. The latter is excellent for the digestive system and helps in smooth bowel movements.

If you have experienced any other benefits of including this food in your diet, please share them with us so that others can benefit.

Top 5 Benefits Of Turnips

Turnips - The Extremely Healthy Vegetable
Turnips – The Extremely Healthy Vegetable

The scientific name of turnip is Brassica Rapa and is generally cultivated in the temperate regions all over the world. Both the root and the leaves of turnips are edible. The leaves of this cruciferous vegetable are bitter and have to be boiled to be consumed. This vegetable is an important part of the cruciferous species of vegetables that includes Brussels sprouts, broccoli, collards, cabbage, cauliflower as well as kale. Baby turnips are very tasty, tender as well as sweet. The former can be eaten raw or included in salads. The vegetable finds place in European, Eastern American as well as Asian cuisines. For your information turnip greens contain far more minerals and vitamins than the roots.

We take a look at some of the health benefits of turnips.

  • Fights Cancer

This vegetable contains brassinin a kind of indole compound which lowers the risk of colorectal and lung cancer. Scientific studies have determined that brassinin destroyed colon cancer cells. The glucusinolates, substances rich in sulphur and present in turnip sprouts possess anti-cancer properties. Eating this vegetable daily prevents breast cancer.

  • Helps in Weight Loss

This vegetable contains very little calories and fills the stomach. Hence there are less hunger pangs and consequently decreased food and calorie intake. This leads to weight loss. Also, this food contains no cholesterol. So, it can be safely consumed by individuals with high cholesterol.

  • Cures diverticulosis

This vegetable is rich in fibre. The latter absorbs water in the colon resulting in smooth bowel movements.  Eating this food decreases pressure as well as inflammation in the colon.

  • Promotes Bone Health

This vegetable contains a good amount of calcium and phosphorous instrumental in healthy bone growth as well as maintenance. The food prevents joint damage, chances of osteoporosis and the occurrence of rheumatoid arthritis.

  • Prevents as well as cures eye ailments

This vegetable contains large quantities of Lutein, a carotenoid that boosts eye health. Lutein also staves off ocular disorders such as cataracts and macular degeneration.

A Final Note

Turnip greens have some quantity of oxalates which is detrimental to people with kidney or gallbladder stones. Persons with thyroid ailments should not eat turnips as elements termed goitrogens are present in it which may disturb the working of the thyroid gland.

If you have experienced any other health benefits by including turnips in your diet, please share them with us so that others may benefit.

7 Top Benefits Of Cucumber – The Amazing Healthy Salad Vegetable

Cucumbers - Excellent For Health
Cucumbers – Excellent For Health

Cucumber is an ideal food that hydrates and cools your body. It contains 95 percent of water and has natural anti –inflammatory properties. It is a creeping vine that belongs to the gourd family. The vegetable reduces the risk of chronic diseases as well.

We look at the health benefits of consuming cucumber

Protects and nourishes your brain

The anti – inflammatory property of cucumber called fisetin enhances your brain health. It improves your brain as it enriches your nerve cells and prevents age-related decline. It also aids in preventing Alzheimer’s disease.

Minimizes the risk of cancer

Rich source for lignans, consuming this vegetable in your daily diet minimizes the risk of uterine, breast, ovarian and prostate cancers.

Reduces inflammation

Adding this vegetable can reduces the inflammatory attack in your body. It prevents unwanted inflammation due to the presence of anti-inflammatory enzymes.

Antioxidant properties

This vegetable is an ideal source for vitamin C. It has numerous antioxidants and beta carotene. This boosts the immunity of the body.

Manages stress and freshens the breath

Consuming this vegetable helps in releasing the excess heat in the stomach that causes bad breath. Eating a slice of cucumber can help you get rid of the mouth odour causing bacteria.     It helps in managing stress as it contains multiple vitamins.  It reduces the anxiety as well.

Helps weight managing

Two important elements required for healthy weight management are present in this vegetable namely water and fiber. Adding  this food can meet the ideal amount of fiber in your body. Raw cucumbers are best for consumption.

Protects heart from disease

This vegetable contains potassium which aids in lowering blood pressure levels. It helps the heart to function properly as it boosts the muscle contraction and nerve impulse transmission.

Here is a healthy cucumber recipe.

Tomato cucumber salad

Ingredients

  • Tomato – 2
  • Onions – 2
  • Lettuce – few leaves
  • Lemon juice – 1 tsp

Method

Take a bowl and dice the tomatoes, onions and the lettuce leaves. Chop the cucumbers thinly.  Sprinkle salt and pepper. Add the lemon juice and mix well. Serve chilled.

 

4 Great Benefits Of Eating Mushrooms

Mushrooms - Miracle Food
Mushrooms – Miracle Food

Did you know that mushrooms are neither vegetables or fruits but in fact fungi? Ancient cultures throughout the world have used this item for medicinal purposes for centuries including the famed Egyptian civilization. China is the foremost mushroom cultivator in the world followed by the United States. Out of the many mushroom species in the world only 10 are commercially cultivated. These include shiitake, button mushrooms, oyster, enoki, maitake and more.

We take a look at some of the health benefits of including this food in your daily diet.

Aids weight loss

Mushrooms contain very little fat and carbohydrates. They are rich in dietary fiber which fills the stomach and makes you feel fuller longer. As a result, there is less food and calories intake leading to effective and lasting weight loss. The food item is loaded with B-complex vitamins that boost the human body’s metabolism which uses up the body fat to generate energy. Scientific studies have proven that regular consumption of this food item leads to reduced waist circumference by eliminating abdominal fat a risk factor for most cardiovascular ailments.

Natural source of Vitamin D

Similar to the human body exposure to sunlight produces vitamin D in mushrooms. Vitamin D aids in the absorption of calcium as well as phosphorous resulting in stronger bones, nails and teeth. There exists no fruit and vegetable that supplies this vital vitamin. Hence mushrooms are a great source of vitamin D for vegetarians.

Fights Bacteria and Viruses

Antibiotics such as Penicillin as well as Streptomycin are derived from mushroom fungal extracts. Natural antibiotics are present in the food that stops microbial proliferation and fungal infections. Mushrooms stop wounds from being infected and boosts immunity. The beta-glucan present in the food fights against viruses.

Good for overall health

This food contains no cholesterol and very little sodium. As a result, it can be safely consumed by hypertension and cholesterol patients. It is a delicious and healthy alternative to meat in food. It is high in potassium which regulates the blood pressure and consequently reduces the risk of strokes as well as heart attacks.

This food is also a proven cancer and tumor fighter with several scientific studies demonstrating this property in it.

A Final Note

Many mushroom species are highly poisonous. Never pluck mushrooms in the wild and consume them unless you are specifically trained to recognize edible varieties very well. Also, be aware that mushrooms readily absorb toxic metals from the soil as well as any pesticides sprayed on them. So, don’t buy and eat them unless you trust the source. Cook the food well instead of eating it raw as the cooked version is safer to eat and supplies more nourishment and benefits.

If you have experienced any other health benefits of eating this food, please share it with us so that others may benefit.

Aubergine An Integral Part Of The Mediterranean Diet

Aubergine - also known as eggplant
Aubergine – also known as eggplant

Aubergine commonly known as eggplant is actually a fruit but used as a vegetable. Grown all over the world it is native to South-East Asia. This vegetable is full of vitamins, minerals as well as dietary fiber. Aubergine is part of the nightshade species and related to tomato and potato.

We take a look at the benefits of consuming eggplant

Excellent source of dietary fiber

Aubergine is an excellent source of rich dietary fiber. This enhances the regular and smooth bowel movements in the body.

Enhances heart health

The consumption of the vegetable enables you to have a stronger heart as it nourishes the cell membrane and cells that enhances the heart’s as well as the brain’s functions.

Ideal for clear skin

One can get beautiful and smooth skin by consuming this edible fruit. The vegetable is rich in antioxidants which nourishes the skin. This is due to the “Nasunin” found in the skin of the eggplant.

High content of Antioxidants

The fruit is rich in antioxidants that protect the fats in the body. It helps the body in digesting the nutrients and letting the wastes out.

Weight Management

Aubergine is a good appetizer. It is a filling snack when you go on a weight loss regimen. Consumption in various forms will help you to attain your target.

Try out this healthy recipe.

Eggplant salad with herbs

Ingredients

  • Aubergine – 1kg
  • Olive Oil – 100ml
  • Red wine vinegar – 5tbsps
  • Sugar – 1tbsp
  • Garlic – 4 cloves thinly sliced
  • Mint – One bunch roughly chopped
  • Parsley – One bunch roughly chopped

Method

Slice the aubergine into rounds and brush with olive oil. Grill them till brown on both sides.

The Health Benefits Of Radish

Amazing Salad Vegetable
Amazing Salad Vegetable

Winter radish or “Daikon” literally means big roots in Japanese culinary context. The napi-form root is a native to Continental East Asia. The common generic names for this vegetable are Oriental radish, winter radish and white radish.  The United States Department of Agriculture officially names it as “Oil Seed Radish”. This crunchy root is grown as fallow crop in North America. Radishes are available in white, red, purple and black color.

  • Nutritional value per 100g, raw

The vegetable is low in food energy as it contains only 76 kilojoules/18 calories. Active enzyme Mrosinase is present in Daikon.

  • Carbohydrates – 4.1g
  • Sugar – 2.5
  • Dietary Fiber – 1.6g
  • Fat – 0.1g
  • Protein – 0.6g
  • The

Vitamins

  • Vitamin B6 – 0.046mg
  • Folate – 28ug
  • Thiamine – 0.02mg
  • Riboflavin – 0.02mg

Minerals

  • Calcium – 27mg
  • Iron – 0.4mg
  • Magnesium – 16mg
  • Manganese – 0.038mg
  • Phosphorus – 23mg
  • Potassium – 227mg
  • Sodium – 21mg
  • Zinc – 0.15mg
Pink Radish
Pink Radish

Health Benefits of Radish

  • Prevents jaundice

This salad vegetable is consumed in raw form which enhances the liver and stomach functions. Radishes are available in white, red, purple and black color. The black radishes are the best ones for the treatment of jaundice. It removes bilirubin and controls its level.

  • Powerful detoxifier

The root is an excellent detoxifier as well. It purifies the blood by eliminating the waste and toxins present in it. It supplies fresh oxygen to the blood and helps in the reduction of red blood cells destruction.

  • Protects the body from urinary disorders

The diuretic nature of radishes increases the production of urine. It can reduce the burning feeling during urination and cure inflammation.

  • Weight Loss

Adding this wonderful vegetable to your daily diet can do wonders like weight loss without your calories running up. It satiates your hunger and is a best dietary option.

  • Increases the regular bowel movements

The root has high fiber content with low glycemic index that enhances regular bowel movements. They have digestible carbohydrates with good amount of water.

  • Enhances cardiovascular conditions

An excellent source of anthocyanins, the radish minimizes the cardiovascular disease. Radish has anti-inflammatory properties and other numerous minerals, vitamins which makes it a healthy vegetable.

Health Benefits of Bitter Squash

Bitter Squash Popularly Known As Bitter Gourd
Bitter Squash Popularly Known As Bitter Gourd

Bitter Squash is known in many different names such as Bitter Melon, Bitter Gourd, Balsam Pear, Momordica Charantia which are few to be named. It is a field crop as well as backyard vegetable. Bitter Gourd belongs to the Cucurbitaceae family and is the bitter tasting vegetable with many health benefits.

Nutritional Facts

One cup of Bitter Gourd contains the following nutrients.
•    930mg – Protein
•    87.4g – Water
•    1 gm – Ash
•    158 mg – Fats
•    3.4 g – Carbohydrates
•    2.6 g – Dietary Fiber
•    438 IU – Vitamin A
•    78 mg – Vitamin C
•    37 mcg – Thiamin
•    37 mcg – Riboflavin
•    372 mcg – Niacin
•    40 mcg – Vitamin B6
•    67 mcg – Folate
•    197 mcg – Pantothenic Acid
•    18 mg – Calcium
•    400 mcg – Iron
•    16 mg – Magnesium
•    29 mg – Phosphorus
•    275 mg – Potassium
•    4.7 mg – Sodium
•    32 mcg – Copper
•    83 mcg – Maganese
•    0.19 mcg – Selenium

Medicinal Health Benefits of Bitter Gourd

  • Remedy for Diabetes

Bitter Gourd has hypoglycemic property that enhances control over diabetes. The Charantin, Alkaloids and Peptides present in the Gourd lowers urine and blood sugar levels.

  • Blood Purifier

Bitter Squash is simply a blood purifier. Blood disorders like blood boils, itching caused due to blood poison can be treated by consuming Bitter Gourd.

  • Treatment of Piles

Bitter Gourd juice  mixed with butter milk is a perfect home remedy for piles. A good source of fiber and an excellent digestive agent Gourd prevents constipation as well.

  • Secretes gastric juices

Adding Balsam Pear in your daily diet stimulates the secretion of gastric juices which is a blessing to people who suffer from dyspepsia.

  • Increases your energy and stamina levels

Bitter melon juice is a best home remedy for chronic fatigue syndrome.  It aides to increases the stamina level of the body.

  • Prevents skin diseases

Various skin diseases, infections even such as eczema can be avoided by adding Bitter Gourd to your daily diet. It improves your skin texture and reduces the risk of acne.

  • Treats menstrual disorders

Bitter Gourd is beneficial in treating the female genital tract infection and menstrual disorders. The anti inflammatory property of the vegetable reduces the excess blood flow during the menstrual cycle.