Archive for Vegetables



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Nutrition Facts

A 1/2-cup serving of pinto beans provides 100 calories, along with 6g of fiber, 6g of protein and no fat. This serving of pinto beans also contains 20 percent of the daily value for folate, 10 percent of the daily value for iron and phosphorus, 8 percent of the daily value for thiamine and magnesium, 6 percent of the daily value for calcium and zinc, 4 percent of the daily value for vitamin B-6 and riboflavin and 2 percent of the daily value for vitamin C and niacin. They are also a good source of potassium.

Possible Health Benefits.

Pinto beans may help to lower your low-density lipoprotein and total cholesterol because of the soluble fiber they contain. Lower cholesterol can reduce your risk for heart disease. Replacing high-fat meat with pinto beans may also help to lower your risk for obesity and obesity-related diseases, including diabetes.
A 2006 study led by Donna Winham of Arizona State University found that consuming a 1/2-cup serving of pinto beans, prepared without lard, every day for eight weeks may lower cholesterol even more than consuming oatmeal. The participants of the study were pre-diabetic or had high cholesterol.
Increase your bean consumption gradually, and increase fluid consumption at the same rate to minimize intestinal problems due to the added fiber in your diet. Also, discard rinsing and cooking water from the beans or take a bean enzyme supplement, such as Beano, to make gas less likely if you are not used to consuming beans, advises the Centers for Disease Control and Prevention.

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Beets nutrition facts

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Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.

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Celery nutrition facts

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Health benefits of Celery

One of the very low calorie herbal plant, celery leaves contain only 16 cal per 100 g weight and lots of non-soluble fiber which when combined with other weight loss regimens may help to reduce body weight and blood cholesterol levels.

Celery is a functional food. Its leaves are rich source of flavonoid antioxidants such as zeaxanthin, lutein and beta- carotene, which have anti-oxidant, cancer protective, and immune-boosting functions.

It is also good source of vitamin-A. Vitamin-A and beta-carotene are natural flavonoid antioxidants. Vitamin A is also required for maintaining healthy mucus membranes and skin, and for vision. Consumption of natural foods rich in flavonoids helps body to protect from lung and oral cavity cancers.

The herb is also rich in many vital vitamins including folic acid (provides 9% of RDA), riboflavin, niacin and vitamin-C, which are essential for optimum metabolism.

Fresh celery is an excellent source of vitamin-K, provides about 25% of DRI. Vitamin-K help increase bone mass by promoting osteotrophic activity in the bones. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain.

The herb is very good source of minerals like potassium, sodium, calcium, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.

Its leaves and seeds contain many essential volatile oils that include terpenes, mostly limonene (75 to 80%), and the sesquiterpenes like β-selinene (10%) and humulene; but its characteristic fragrance is due to chemical compounds known as phthalides (butylphthalid and its dihydro derivate sedanenolid) in them.

Essential oil obtained from extraction of celery plant has been used in soothing remedies for nervousness, osteoarthritis, and gouty-arthritis conditions. In addition, its seeds, and root has diuretic (removes excess water from body through urine), galactogogue (help breast milk secretion), stimulant, and tonic properties.

Celery plant contains just 16 calories per 100 g leaves and along with numerous health benefiting phyto-nutrients such as flavonoids, folate, vitamin-A, vitamin-K, minerals and other vitamins, has all the characters to consider it as one of the most valuable low calorie or negative calorie weight loss functional foods.

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Cucumber nutrition facts

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Health benefits of Cucumber

It is one of the very low calories vegetable; provides just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.

It is a very good source of potassium, an important intracellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.

It contains unique anti-oxidants in good ratios such as ß-carotene and α-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

Cucumbers have mild diuretic property probably due to their high water and potassium content, which helps in checking weight gain and high blood pressure.

They are surprisingly have high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.

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Supplements sold as “starch blockers” or “carb blockers” are really starch-enzyme blockers; they inhibit the body’s production of the starch-digesting enzyme, alpha-amylase. With lessened amounts of alpha-amylase, the body is less able to break down starches (carbohydrates) into sugar (glucose) for further digestion. That’s how starch blockers work–at least on a theoretical level.

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