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What Is Beta Carotene

Beta-carotene is an organic compound that is naturally found in plants and serves as an accessory to photosynthesis. It is a strongly colored, red-orange pigment that is responsible for coloring the vegetables. Some of the good sources of beta-carotene include dark green and orange-yellow vegetables, such as carrots, sweet potatoes, kale, winter squash, spinach, broccoli, romaine lettuce, green turnip, fresh thyme, cilantro, cantaloupe and green peppers. It is also found in fruits like mango, melon, papaya, apricots and pumpkins. The compound is also available in red-orange colored dry foliage and the yellow color in milk fat, butter and egg yolks. Beta-carotene, along with the alpha and gamma, is considered a pro-vitamin, as all three can be converted to active vitamin A. Read on further to know about the benefits of consuming beta carotene.

Benefits Of Beta-Carotene Beta carotene contains antioxidant properties that serve several biological functions, such as the synthesis of certain glycoproteins. Foods that contain beta carotene help to overcome the deficiency of vitamin A, which can otherwise lead to abnormal bone development, disorders of the reproductive system, xerophthalmia (a drying condition of the cornea of the eye), and ultimately death. Beta-carotene protects the cells of the body from the damage caused by free radicals. It also enhances the function of the immune system. It stimulates cell-to-cell communication, as poor communication between cells is one of the causes of the overgrowth of cells, a condition that leads to cancer. The compound is also known to participate in female reproduction. The nutrient, corpus luteum, possesses the highest concentration of beta carotene and plays an important role in reproductive processes. Beta-carotene also benefits various other medical conditions, such as HIV/ AIDS, muscular degeneration, angina pectoris (chest pain), cataract, eczema, cervical cancer, prostate cancer, skin cancer, lung cancer, female and male fertility, chlamydial infection, leukoplakia, osteoporosis, photosensitivity, rheumatoid arthritis, etc. Other health conditions that can be prevented by the consumption of beta carotene include asthma, cervical dysplasia, headaches, heart disease, Laryngeal cancer (cancer of the larynx), pneumonia, psoriasis, and vaginal candidiasis.

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Caution Excess intake of beta carotene can cause carotenodermia, a condition that arises from deposition of carotenoids in the outermost layer of the epidermis.

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High doses of bet carotene can also increase the rate of lung cancer amongst people who smoke. Beta carotene supplements are also known to increase the risk of prostate cancer, intracerebral hemorrhage, and cardiovascular and total mortality amongst cigarette smokers.

Benefits Of Sugarcane
Sugarcane is a form of grass that belongs to Poaceae family. It is native to the regions of the Old World, ranging from warm temperate ones to tropical ones. Sugarcanes have a stout, jointed and fibrous stalk, which can measure 2 to 6 meters in height. They are rich in sugar and today, are being grown in over 200 countries of the world. In 2005, Brazil was the largest producer of sugarcane in the world, followed by India. Apart from being the source of sugar, sugarcanes are also consumed in the raw form, especially in India. The juice from sugarcane is also very healthy and is loaded with a range of essential nutrients. Cane juice is a natural high-energy drink, which makes it a healthy alternative to refined sugar added drinks. The health and nutrition benefits that result from consuming sugarcane, in the raw form as well as in the form of juice, have been listed below. Health & Nutrition Benefits of Eating Sugarcanes
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Sugarcane, being low on glycemic index, helps keep the body fit and healthy. Sugarcane juice has been found to be very beneficial for preventing as well as treating sore throat, cold and flu. Since sugarcane has no simple sugar, it can be enjoyed by diabetics without any fear. However, they intake should still be limited for people suffering from type-2 diabetes. Being alkaline in nature, sugarcane juice helps the body in fighting against cancer, especially prostate and breast cancer. Sugarcane provides glucose to the body, which is stored as glycogen and burned by the muscles, whenever they require energy. Therefore, it is considered to be one of the best sources of energy. If you have been exposed to heat and physical activity for too long, drink sugarcane juice. It will help hydrate the body quickly. Sugarcane is believed to strengthen stomach, kidneys, heart, eyes, brain, and sex organs. Sugarcane juice is an excellent substitute for aerated drinks and cola. Sugarcane clears the urinary flow and also helps the kidney to perform its functions smoothly. Sugarcane juice has been found to be good for those who are suffering from febrile disorders. Febrile disorders are responsible for causing fevers, which can result in a great amount of protein loss from the body. Liberal consumption of sugar cane juice provides the necessary protein and other food elements to the body. Sugarcane is beneficial for micturation, caused due to high acidity, along with genorrhoea, enlarged prostate, cyctitis and nepthritis. Mixing sugarcane juice with lime juice, ginger juice and coconut water will give better results. Sugarcane juice is said to speed up the recovery process after jaundice.

As sugarcane consists of carbohydrates, in good quantities, it serves to refresh and energize the body. It supplies instant energy to working muscles and for this reason, it is also known to maximize performance in sports and endurance. Sugarcane is also good for digestion, as it can effectively work as a mild laxative because of its high potassium content.

Benefits Of Watermelon
Watermelon, a fruit native to Southern Africa, is today cultivated in almost all the countries with a tropical or temperate climate. It has a very thick and hard rind, with a fleshy center. There are five different varieties of watermelons, including Yellow Watermelon, Orangeglo, Moon and Stars, Cream of Saskatchewan and Melitopolski, differing in their colors as well as sizes. Water melons have a very high water content, which makes them extremely refreshing, especially during summers. At the same time, they are low in calories and have almost no fats, making them one of the healthiest fruits. If you want to know more about the health and nutrition benefits of eating watermelons, browse further. Nutritional Value of Watermelon Given below is the amount of nutrients present in 100 gm of watermelon:

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Calcium - 7 mg Carbohydrate - 7.55 gm Fats - 0.15 gm Fluoride - 1.5 mcg Iron - 0.24 mg Magnesium - 10 mg Phosphorus - 11 mg Potassium - 112 mg Protein - 0.61 gm Sodium - 1 mg Sugars - 6.20 gm Total Dietary Fiber - 0.4 gm Total Folate - 3 mcg Vitamin A - 569 IU Vitamin C - 8.1 mg Water - 91.45 gm Energy - 30 kcal Carotenoids (Lycopene, Phytofluene, Phytoene, Beta-Carotene, Lutein and Neurosporene)

Health & Nutrition Benefits of Eating Watermelons

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Watermelons, being rich in potassium, help keep salt from raising blood pressure and might diminish the risk of kidney stones also. It is said that watermelons strengthen the immune system and help the body in fighting off infection. Watermelon is a very concentrated source of the carotenoids, which have been credited with cancer-preventing properties. Consumption of water melons has been found to result in alleviation of some of the symptoms of osteoarthritis and rheumatoid arthritis. Watermelon is rich in some of the most important antioxidants and helps the body in neutralizing free radicals and thus, diminishes the risk of colon cancer. The antioxidants in watermelons help reduce the risk of heart attack in individuals. Watermelon is very low in calories, making it the perfect snack for those who are trying to lose weight. Watermelons have been associated with reducing the airway spasm that occurs in asthma. The beta carotene present in water melon helps keeps your vision sharp, especially at night. Watermelons have been linked with easing inflammation and preventing the occurrence of diabetes.

Benefits Of Pumpkin
Pumpkin is a fruit of the plant of the same name and belongs to the Cucurbitaceae family that also includes gourds. It is quite similar to gourd in its appearance and is believed to have originated in North America. However, there is no fixed shape of pumpkins and they usually vary from being oblate to oblong. The rind is smooth, lightly ribbed and usually, orange or yellow in color. With a high nutritional value, pumpkins are associated with a lot of health benefits. Apart from the flesh, even the seeds of pumpkins boast of a large number of nutrition benefits. Read on to know more about the nutritious pumpkin. Nutritional Value of Pumpkin Given below is the amount of nutrients present in 1 cup Pumpkin (cooked, boiled and drained):
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Calcium - 37 mg Carbohydrate - 12 gm Dietary Fiber - 3 gm Folate - 21 mcg Iron - 1.4 mg Magnesium - 22 mg Niacin - 1 mg Potassium - 564 mg Protein - 2 grams

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Selenium - 0.50 mg Vitamin A - 2650 IU Vitamin C - 12 mg Vitamin E - 3 mg Zinc - 1 mg Calories - 49

Health & Nutrition Benefits of Eating Pumpkin

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Pumpkin is very rich in carotenoids, which is known for keeping the immune system of an individual strong and healthy. Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an antiinflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes. Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation. Pumpkins have been known to reduce the risk of macular degeneration, a serious eye problem than usually results in blindness. The high amount of fiber, present in a pumpkin, is good for the bowel health of an individual. Being loaded with potassium, pumpkin is associated with lowering the risk of hypertension. The presence of zinc in pumpkins boosts the immune system and also improves the bone density.

Health & Nutrition Benefits of Pumpkin Seeds

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They promote overall prostate health, apart from alleviating the problem of difficult urination that is associated with an enlarged prostate. They comprise of L-tryptophan, a compound that has been found to be effective against depression. They are believed to serve as a natural protector against osteoporosis. They have been known to reduce inflammation, without causing the side effects of anti-inflammatory drugs. Studies have revealed that they help prevent calcium oxalate kidney stone formation. Being rich in phytosterols, they have been associated with reducing the levels of LDL cholesterol.

Nutritional Value Of Pumpkin Seeds

Pumpkin seeds, as the very name suggests, are derived from pumpkin, a gourd-like squash that is native to North and Central America. However, the squash as well as its seeds are available all across the world, almost throughout the year. Forming a popular ingredient of the dishes prepared as a part of the southwestern and Mexican cuisine,

edible seeds can be derived from all varieties of pumpkins. Apart from their delectable taste, pumpkin seeds are also renowned for their high nutritional value. If you don't believe us, go through the following lines and explore nutrition facts related to the seeds. Pumpkin Seeds Nutrition Facts Amount of Pumpkin Seeds: 1/4 cup Total Weight of Pumpkin Seeds: 34.50 g
Nutrients Basic Components Protein Carbohydrates Water Ash Fiber Dietary Fiber Soluble Fiber Insoluble Fiber Sugar Total Sugar Disaccharides Fats Total Fat Saturated Fat Mono Fat Poly Fat Vitamins Vitamin A Vitamin A Carotenoid Beta Carotene Thiamin Riboflavin Niacin Niacin Equiv Vitamin B6 Vitamin C Vitamin E (alpha equiv) Vitamin E Vitamin E Folate Vitamin K Pantothenic Acid Amount 8.47 g 6.14 g 2.39 g 1.68 g 1.35 g 0.19 g 1.16 g 0.35 g 0.35 g 15.82 g 2.99 g 4.92 g 7.21 g 131.10 IU 13.11 RE 78.66 mcg 0.07 mg 0.11 mg 0.60 mg 2.48 mg 0.08 mg 0.66 mg 0.35 mg 0.51 IU 3.76 mg 19.84 mcg 17.73 mcg 0.12 mg

Minerals Calcium Copper Iron Magnesium Manganese Phosphorus Potassium Selenium Sodium Zinc Saturated Fats 12:0 Lauric 14:0 Myristic 16:0 Palmitic 18:0 Stearic Mono Fats 16:1 Palmitol 18:1 Oleic Poly Fats 18:2 Linoleic 18:3 Linolenic Other Fats Omega 3 Fatty Acids Omega 6 Fatty Acids Amino Acids Alanine Arginine Aspartate Cystine Glutamate Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine

18.84 mg 0.48 mg 5.16 mg 184.58 mg 1.04 mg 405.03 mg 278.42 mg 1.93 mcg 6.21 mg 2.57 mg 0.02 g 0.02 g 1.94 g 0.97 g 0.03 g 4.88 g 7.14 g 0.06 g 0.06 g 7.14 g 0.35 g 1.21 g 0.75 g 0.09 g 1.30 g 0.54 g 0.20 g 0.38 g 1.26 g 0.55 g 0.17 g 0.37 g 0.30 g 0.35 g 0.27 g 0.11 g 0.31 g 0.59 g

Buying & Storing Tips

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While buying the prepackaged containers or bulk bins of pumpkin seeds, make sure that the lid has been properly secured and sealed. This will ensure that the seeds have their freshness intact. When you are buying pumpkin seeds, check that there is no evidence of moisture or insect damage therein and the seeds have not become shriveled (indicating staleness). When storing the pumpkin seeds in the refrigerator, ensure that you place them in airtight containers first. Though the seeds will remain edible for several months this way, they are best eaten within 2 months. At the time of buying pumpkin seeds, try to smell them first, if it is possible. The seeds should not emit rancid or musty odor. In case they do, it means that they are not edible and should not be bought. You can purchase the pumpkin seeds in hulled or un-hulled as well as raw or roasted form. If you want to buy a lot of pumpkin seeds, for the purpose of drying and storing them for later use, autumn months present the perfect time.

Nutritional Value Of Cumin Seeds

Cumin seeds represent the second-most popular spice used all over the world, next only to black pepper. The seeds are scientifically called Cuminum cymium. They are known for giving a special flavor and aroma to the foods. They can be used in either whole or powdered form. Cumin seeds resemble caraway seeds and are yellow in color, with an oblong shape. There are several known health benefits of cumin seeds. They have antiseptic properties as well and are extremely helpful in treating colds, sore throats and fevers. The seeds are rich in iron and thus, form a healthy option for the menstruating, pregnant and lactating women, apart from growing children and adolescents. Besides, there are no known side effects of cumin effects. Considering the vast benefits of cumin seeds, we bring you the nutritional value of these seeds, in the table below. Cumin Seeds Nutrition Facts Amount of Cumin Seeds: 1 tbsp (whole) Total Weight of Cumin Seeds: 6 g
Nutrients Amount

Basic Components Carbohydrate 2.7 g

Protein Water Ash Calories Total Calories Calories From Fat Calories From Protein Calories From Carbohydrate Carbohydrate Dietary Fiber Starch Sugars Sucrose Glucose Fructose Lactose Maltose Galactose Fats Total Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Vitamins Vitamin A Retinol Activity Equivalent Beta Carotene Leutin+Zeaxanthin Vitamin C Vitamin D Vitamin E (Alpha Tocopherol) Beta Tocopherol Gamma Tocopherol Delta Tocopherol Vitamin K Niacin Folate Food Folate Dietary Folate Equivalents Choline

1.1 g 0.5 g 0.5 g 94.2 KJ 46.9 KJ 15.1 KJ 32.2 KJ 0.6 g 0.6 g 0.1 g 0.1 g 0.1 g 0.1 g 0.1 g 0.1 g 0.1 g 1.3 g 0.1 g 0.8 g 0.2 g 76.2 IU 3.8 mcg 45.7 mcg 26.9 mcg 0.5 mg 0.5 mg 0.2 mg 0.2 mg 0.2 mg 0.2 mg 0.3 mcg 0.3 mg 0.6 mcg 0.6 mcg 0.6 mcg 1.5 mg

Betaine Minerals Calcium Iron Magnesium Manganese Phosphorus Potassium Sodium Zinc Selenium Fluoride Copper Sterols Phytosterols Campesterol Stigmasterol Beta-sitosterol Saturated Fats 10:00 12:00 13:00 14:00 15:00 16:00 17:00 18:00 19:00 20:00 22:00 24:00:00 Mono unsaturated Fat 14:01 15:01 16:1 undifferentiated 16:1 c 16:1 t 17:01 18:1 undifferentiated 18:1 c

1.5 mg 55.9 mg 4.0 mg 22.0 mg 0.2 mg 29.9 mg 107 mg 10.1 mg 0.3 mg 0.3 mcg 0.3 mcg 0.1 mg 4.1 mg 4.1 mg 4.1 mg 4.1 mg 1.1 mg 1.1 mg 1.1 mg 1.1 mg 1.1 mg 68.2 mg 68.2 mg 20.6 mg 20.6 mg 20.6 mg 20.6 mg 20.6 mg 0.8 g 0.8 g 12.7 mg 12.7 mg 12.7 mg 12.7 mg 817 mg 817 mg

18:1 t 20:01 Polyunsaturated Fat 16:2 undifferentiated 18:2 undifferentiated 18:2 n-6 c, c 18:2 c, t 18:2 t, c 18:2 t, t 18:2 i 18:2 t not further defined 18:03 18:3 n-3, c, c, c 18:3 n-6, c, c, c Other Fats Omega 3 Fatty Acids Omega 6 Fatty Acids Amino Acids Alanine Arginine Cystine Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine Hydroxyproline Glutamic Acid Aspartic Acid

817 mg 12.7 mg 0.2 g 186 mg 186 mg 186 mg 186 mg 186 mg 186 mg 186 mg 10.6 mg 10.6 mg 10.6 mg 10.6 mg 186 mg 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g 1.1 g

Buying & Storing Tips

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Always the whole cumin seeds, rather than the powdered ones. Cumin powder tends to lose flavor quickly. You can conveniently grind whole cumin seeds with a mortar and pestle. Add the freshly ground seeds to the recipes, to impart a grand flavor to the food. Though available in supermarkets, in large quantity, you should look for cumin seeds in the local spice stores or ethnic markets. You will get better quality cumin seeds there, with absolute freshness. Always go for the organically-grown dried cumin seeds, as they stand for freshness. Both the cumin seeds and the cumin powder should be kept in a sealed glass container. Keep the container in a cool, dark and dry place, always. Whole cumin seeds stay fresh for a time period of one year, whereas the ground ones stay for about six months.

Nutritional Value Of Sunflower Seeds

Sunflower seeds are the grayish-green or black color seeds of sunflower, which are known to have a high nutritional value. When these seeds are dehulled, the edible part that comes out is called sunflower kernel. Sunflower seeds can be purchased in either shelled or unshelled form. Shelled sunflower seeds are particularly popular in countries like Turkey and Mediterranean. On the other hand, sunflower oil is one of the most widely used oils in the world. Sunflower seeds have many health benefits. They are particularly helpful in treating diseases like asthma, osteoarthritis and rheumatoid arthritis. They help in lowering the risk of colon cancer and also reduce the blood pressure level. In this article, we bring you info on the nutritional value of sunflower seeds, which contributes to their great health benefits. Sunflower Seeds Nutrition Facts Amount of Dried Sunflower Seed Kernels: 1 cup (with hull, edible yield) Total Weight of Sunflower Seeds: 46 g
Nutrients Basic Components Carbohydrate Protein Fat Ash Water Calories Total Calories 1126 KJ 9.2 g 9.6 g 23.7 g 1.4 g 2.2 g Amount

Calories From Fat Calories From Protein Calories From Carbohydrate Carbohydrate Dietary Fiber Starch Sugars Sucrose Glucose Fructose Lactose Maltose Galactose Vitamins Vitamin A Retinol Activity Equivalent Bate carotene Vitamin C Vitamin D Vitamin E (Alpha Tocopherol) Beta Tocopherol Gamma Tocopherol Thiamin Riboflavin Niacin Vitamin B6 Folate Food Folate Dietary Folate Equivalents Choline Betaine Pantothenic Acid Minerals Calcium Iron Magnesium Phosphorus Potassium Sodium Selenium

829 KJ 139 KJ 156 KJ 4.0 g 4.0 g 1.2 g 1150 mg 1150 mg 1150 mg 1150 mg 1150 mg 1150 mg 23.0 IU 1.4 mcg 13.8 mcg 0.6 mg 0.6 mg 15.3 mg 0.5 mg 0.1 mg 0.7 mg 0.2 mg 3.8 mg 0.6 mg 104 mcg 104 mcg 104 mcg 25.3 mg 16.3 mg 0.5 mg 35.9 mg 2.4 mg 150 mg 304 mg 297 mg 4.1 mg 24.4 mcg

Fluoride Zinc Copper Manganese Saturated Fats 14:00 16:00 17:00 18:00 19:00 20:00 22:00 24:00:00 Monounsaturated Fat 16:1 undifferentiated 16:1 c 16:1 t 17:01 18:1 undifferentiated 18:1 c 18:1 t 20:01 22:1 undifferentiated 22:1 c 22:1 t Polyunsaturated Fat 16:2 undifferentiated 18:2 undifferentiated 18:2 n-6 c, c 18:2 c, t 18:2 t, c 18:2 t, t 18:2 i 18:2 t not further defined 18:03 18:3 n-3, c, c, c 18:3 n-6, c, c, c 18:4 undifferentiated 20:5 n-3 22:02

24.4 mcg 2.3 mg 0.8 mg 0.9 mg 2.0 g 11.5 mg 1017 mg 9.2 mg 777 mg 777 mg 52.9 mg 147 mg 34.5 mg 8.5 g 9.2 mg 9.2 mg 9.2 mg 6.9 mg 8454 mg 8454 mg 8454 mg 39.1 mg 13.3 mg 13.3 mg 13.3 mg 10.6 g 10.6 g 10602 mg 10602 mg 10602 mg 10602 mg 10602 mg 10602 mg 10602 mg 27.6 mg 27.6 mg 27.6 mg 6.4 mg 6.4 mg 6.4 mg

Other Fats Omega 3 Fatty Acids Omega 6 Fatty Acids Sterols Phytosterol Campesterol Stigmasterol Beta-sitosterol Amino Acids Alanine Arginine Cystine Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine Hydroxyproline Glutamic Acid Aspartic Acid 514 mg 1105 mg 207 mg 672 mg 291 mg 524 mg 763 mg 431 mg 227 mg 538 mg 544 mg 495 mg 427 mg 160 mg 306 mg 605 mg 495 mg 2566 mg 1125 mg 246 mg 246 mg 246 mg 246 mg 34.0 mg 10602 mg

Buying & Storing Tips

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Sunflowers seeds are available both in shelled and unshelled form. They come in the form of prepackaged containers as well as bulk bins. While buying the seeds, make sure that the bins are properly covered. At the same time, buy them only from a store that has good turnover. This will ensure the freshness of the seeds. You can also smell the sunflower seeds to ensure that they are fresh and are not spoiled. If you are buying unshelled seeds, make sure that the shells are clean and not broken. They should have a limp texture and be firm in nature. In case of shelled sunflower seeds, never buy the ones that are yellow in color.

Store the seeds in an airtight container in the refrigerator. This will preserve their fat content and protect them from becoming rancid. You can also store them in the freezer, since cold temperature does not affect them considerably.

Cocoa Health Benefits

Do you love your chocolate fondue, sinful mousse and chocolate brownie and cant think of your fuzzy winter evenings devoid of a piping hot mug of chocolate? Well, for all the chocolate lovers out there who find it absolutely hard to get over their sinful temptation, here is one good reason why you ought to hold on to your bar of chocolate harder. Chocolate contains cocoa, the yummy aphrodisiac that not only refines the color, taste and aroma of your chocolate, but also comes loaded with a good amount of health benefits. Apart from being a mood enhancer, this truly amazing bean is revered as it is a rich source of antioxidants, flavonoids, and a lot of other brain and bodyboosting elements. So just gobble down mouth-watering cocoa and treat yourself to some great taste and health. To discover more on the paybacks of cocoa, read the sections that follow. Health Benefits Of Cocoa y The delectable cocoa definitely has its highs and lows and of all the good things that cocoa can do to your body apart from warming your taste buds to its yummilicious flavor is that it lowers your blood pressure. Cocoa is rich in flavanoids that can bring down your systolic and diastolic blood pressure. Whats more, cocoa contains polypheols that helps to keep all threats of cardiovascular diseases at bay. So what are you waiting for, grab that yummy bar of dark chocolate and get indulging in good health. Have you ever been to a spa and indulged in a luscious chocolate facial that left your skin glowing? Cocoa is not just good for your heart, but is equally wonderful for your skin that makes it a favorite beauty ingredient of all times. Cocoa contains high-flavanol that not only helps to fend off blemishes and dark spots and reduce tanning, but also takes off years from your skin, leaving you glowing with younger and smoother looking skin. To add to this, researchers have found that cocoa is anti-cancerous in nature and can be the ultimate drug for preventing skin cancer. If you thought that a good heart and good skin is all what cocoa had to offer, know that organic cocoa is a rich source of antioxidants and contains phenolic compounds, also found in green tea and red wine. Cocoa not only helps to detoxify the body, but also helps boost body immunity, reduce cholesterol-oxidation and macular degeneration. Feeling lost and low? Just bite into a bar of chocolate or sip some hot chocolate and see your mood pep up in no time. Cocoa is feted as a great antidepressant that can drive out all blues and leave you feeling high. So the next time you hit the dumps, just buy yourself a bar of dark rich chocolate and shoo off all bad feelings all at once. Believe it or not, consuming cocoa can give you relief from diarrhea at once. Its found that cocoa contains flavanoids that helps to inhibit fluid secretion to the intestine thus offering quick relief from bowel disorders.

Almond Oil Uses

Ever been with people who are fanatic about dieting and staying fit? Well, if you have, you probably know how conscious these people are about the food they eat and how quick they are usually, to say no to oily food. To an extent the oily abstinence of dieters is justified, but when you look at the whole affair in terms of health, certain oils are actually good for you. Almond oil just happens to be one such oil. Almond oil is sourced from the white and pink flowers of the almond plant. The oil that is produced from white flowers is sweet and better known as sweet almond oil. The oil that is sourced from pink flowers is bitter and is popularly known as bitter almond oil. Both oils come with a variety of uses. Make a move and read on to know more on the uses of almond oil (sweet and bitter).

Uses Of Almond Oil The uses of almond oil can be divided into two broad categories, namely, the uses of sweet almond oil and the uses of bitter almond oil. Uses Of Sweet Almond Oil Massage Therapy And Aromatherapy Sweet almond oil, in its purest form, is great for the skin. With almond oil, it doesnt matter if your skin is dry or oily, it still is wonderful for your skin. This is exactly why almond oil is so extensively used in massage therapy these days. Your skin, when treated with almond oil, instantly emits an enviable glow. Almond oil is rich in oleic and linoleic essential fatty acids, which makes it a great remedy for muscle aches. Almond oil can also make a person look a lot younger than he or she actually is. Whats more, it has found an enviable status in aromatherapy too. Cosmetic Uses Since sweet almond oil is blessed with moisturizing properties, it is widely used in the soap manufacturing industry to produce moisturizing soaps. Whats more, you can use sweet almond oil to make your own homemade soap bar too. Apart from soaps, almond oil is used to manufacture a large number of cosmetic products and toiletries as well. Culinary Advantages Not many people know that sweet almond oil is edible and makes for yummy salad dressing. Unprocessed sweet almond oil however is a complete no-no when it comes to using the same for culinary purposes. The processed variant is what you should be zeroing in on. Uses Of Bitter Almond Oil As An Anesthetic Bitter almond oil can be used to provide relief from pain. Believe it or not, but the glycoside and amygdaline present in bitter almond oil actually causes the nerves to go numb to pain or any other infliction. The oil should however be used only externally and under no circumstances should be ingested. As A Diuretic Although it is not safe to ingest bitter almond oil, small processed portions of the same can do wonders for you. It actually helps the body to rid itself of toxic substances. However, it is important to consume bitter almond oil only under medical supervision. This is mostly because only a doctor or health practitioner can provide expertise on just how much of bitter almond oil is right for you. Anything more than the optimal amount of bitter almond oil can prove harmful. As A Febrifuge As a febrifuge, bitter almond oil can be used to treat fevers. However, this too has to be done under medical supervision and in small amounts.

Benefits Of Pumpkin Seeds

Pumpkin seeds, as the very name suggests, are the seeds of pumpkin, a gourd-like squash that is popularly associated with Halloween festival. Having a sweet and nutty taste, the seeds are dark green in color and have a flat shape. In majority of the cases, you will also find a yellow-white husk enclosing the seeds. Pumpkins as well as their seeds were first recognized as nutritious by the Native American Indians, because of their dietary and medicinal properties. However, it was the European explorers who spread their cultivation throughout the world. As of now, pumpkins are largely produced

in the countries of United States, Mexico, India and China. Through this article, we will help you explore the health benefits of pumpkin seeds. Health Benefits Of Eating Pumpkin Seeds

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The oil present in pumpkin seeds can interrupt the activation of prostate cell multiplication by testosterone and DHT, in turn avoiding the enlargement of the prostate gland. The carotenoids, omega-3 fats and zinc present in the seeds add to this benefit. Pumpkin seeds have anti-inflammatory properties, making them beneficial for people suffering from arthritis. Being rich in calcium and zinc, pumpkin seeds, if made a part of the regular diet, can improve the bone mineral density of men and help keep the problem of osteoporosis at bay. Pumpkin seeds have been found to serve as a very good source of a number of minerals, like magnesium, manganese and phosphorus, apart from iron, copper, protein and zinc. Containing a good amount of phytosterols, pumpkin seeds have been found to be helpful in reducing blood levels of cholesterol, enhancing the immune response and decreasing the risk of certain cancers. Pumpkin seeds contain L-tryptophan, a natural compound that is known to be effective against depression. In other words, the seeds prove beneficial for people suffering from depression. Studies have suggested that pumpkin seeds can help prevent the formation of calcium oxalate kidney stone. If you are suffering from constipation, or catarrh, a condition in which fluids run from mucous membranes, regular consumption of pumpkin seeds would prove beneficial. There have been researches suggesting that pumpkin seeds can help treat overweight or obesity and dissolve gall stones as well. They are also good for people suffering from tuberculosis. Pumpkin seeds are known to help stimulate the appetite of a person. They also prove to be beneficial for the teeth, gums, nerves, hair and nails.

Cooking Tips

In order to cook pumpkin seeds, you will first have to remove them from pumpkin's inner cavity and then wipe them with a paper towel, in order to remove the excess pulp that may have stuck to them. It is advisable to roast the pumpkin seeds for a short period of time, at a low temperature. Such a cooking method helps preserve the healthy oils present in them.

Adding pumpkin seeds to salads or mixing them with grains is a great idea. You can even ground them up and add to salad dressings, casseroles, soups, and baked goods.

Health Benefits Of Hemp Seeds

Hemp seed is one of the most nutritious and easily digested foods on the earth. It is a soft, durable fiber that is cultivated from the plants of the Cannabis genus. It is used for industrial purposes as well, such as paper, textiles, biodegradable plastics, construction, health food and fuel. Hemp seeds are odorless and flavorless and thus, can be added to any regular food. However, they have to be consumed in significant quantities to experience some of their benefits. These seeds are produced in various countries across the world, with the major producers being Canada, France and China. Read on further to know about the health and nutrition benefits of hemp seeds and explore their nutritional profile as well. Nutritional Value of Hemp Seeds Amount of Hemp Seeds: 1 cup Total Weight of Hemp Seeds: 100 g
Nutrients Energy Protein Ash Moisture Minerals Calcium Iron Sodium Total Fat Saturated Unsaturated Carbohydrates Dietary Fiber Sugars 75 mg 5 mg 8 mg 31 g 3g 28 g 34 g 30 g 2g Amount 500 kCal 23 g 6g 6g

Nutrition & Health Benefits of Eating Hemp Seeds Hemp seeds have an ideal balance of Omega 3 and 6 fatty acids, for sustainable human health. The seeds can be consumed by people with low essential fatty acid intake and athletes. Hemp seed oil nourishes both the hair and skin, on a cellular level.

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The seeds are known for treating high cholesterol, high blood pressure and blood sugar, obesity, constipation, depression, fatigue and arthritis. They contain phytosterols that help to reduce blood cholesterol levels. Hemp seeds are beneficial for people with diabetes, food allergies and intolerances. They are a great substitute for people who are unable to digest gluten, milk, lactose and other forms of sugars. These seeds contain amino acids that are essential for growth and maintenance, enzymes and hormones, antibodies, fluid balance, salt balance, acid-base balance and energy. Since they provide sufficient energy after consumption, it is easy for people to avoid sweets and snack foods. Hemp seeds promote weight loss as they produce long-term appetite satisfaction and help the cardiovascular, immune, reproductive, and central nervous systems. Eating at least four heaped tablespoons of hemp seeds provides sufficient energy to remain active all day, maintain positive attitude and get less affected by stress. The seeds make it easier to avoid foods made from sugar, potatoes, pasta and rice, as they are very high in protein.

Cooking Tips Hemp seeds can be eaten raw, ground into a meal, sprouted, made into hemp milk, prepared as tea and even used in baking. The seeds help make a perfect refreshing smoothie. Simply add a handful of hemp seeds in fruit juice and blend the mixture well. You can add some hemp seeds into your cereal or oatmeal, use them as a topping to a baked potato, or stir-fry them with spaghetti. Blend one cup of hemp seeds with four cups of water, to make hemp milk that tastes delicious when cooled. Add the seeds to baked foods, salads, dips and sauces and enrich their taste.

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Benefits Of Black Cumin

Black cumin seeds have been in existence since centuries, in the Middle East, the Mediterranean and India. They were used by the ancient Egyptians as a panacea for treating almost everything, right from colds to toothaches to headaches. Grown on a plant named Nigella Sativa, black cumin is a part of the buttercup family. The seeds are dark, thin, and crescent-shaped when whole. They are used for cooking purposes in various cuisines across the world, as they add a nutty flavor to food and have numerous health benefits to their credit as well. They are also used for treating a variety of ailments. Read through the following lines to learn more about the health and nutrition benefits of black caraway seeds and also explore their nutritional value. Nutritional Value Of Black Cumin Seeds Amount of Black Cumin Seeds: 1 tbsp Total Weight of Black Cumin Seeds: 6.7 g

Nutrients Basic Components Calories Fat Sodium Potassium Total Carbohydrates Dietary Fiber Protein

Amount 22 1g 1 mg 91 mg 3g 3g 1g

Nutrition & Health Benefits of Eating Black Caraway Seeds Black cumin extract is anti-hypertensive, carminative and anti-parasitic. Black cumin is used to treat diseases related to the respiratory system, circulatory and immune system, stomach and intestines, kidneys and even the liver. The seeds have been known to prove effective in fighting parasitic infections, asthma, bronchitis, rheumatism and cold symptoms. They also provide health benefits like increasing body tone, stimulating menstrual period, increasing milk production in nursing mothers and increasing the flow of breast milk. Black cumin seed oil calms the nervous system, quells colic pain, stimulates excretion of urine, helps petrussis and improves digestion. Black caraway stimulates bodys energy and helps in recovering from fatigue and dispiritedness. It provides an effective cure for skin conditions such as allergies, eczema, acne, psoriasis and boils. Black cumin oil encourages the production of bone marrow and cells of the immune system, increases the production of interferon, protects normal cells from the damaging effects of viral diseases, destroys tumor cells and increases the number of antibody producing B cells. Black cumin contains potent sexual hormones, stimulants, digestive enzymes, antacids, and sedatives; all of which help boost the immune system and preempt diseases. The seeds contain beta-sitosterol - an anti-tumor sterol. They are very effective in curing abscesses and tumors of the eye, abdomen and liver. Black caraway seeds are also used to treat flatulence, diarrhea, hemorrhoids, constipation and dysentery. A teaspoon of black cumin seed oil, when mixed with honey and consumed regularly during breakfast, lunch and dinner, results in good health and strong immunity to diseases. The seeds, when taken in capsulated form, help in strengthening hair as well as nails.

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Cooking Tips

Place a tablespoon of black cumin seeds in a cup and pour hot water over them. Cover and steep for 10 minutes. Enjoy your black cumin tea. You can also add a few seeds in your morning cup of coffee. Grind black cumin seeds and use them to give a flavor to salads, casseroles, bread and stir-fry dishes. They especially work well when mixed with lemon, cilantro and tahini.

Caution Black cumin seeds lower blood sugar levels and thus, should be consumed only after consulting a medical practitioner. Pregnant women and nursing mothers should avoid consuming black cumin on a regular basis.

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Note You can mix black cumin oil with your moisturizing cream to get a healthier skin.

Green Pepper Nutrition

A highly nutritious food, bell pepper is a plump fruit cum vegetable with a glossy exterior, making it appropriate as an addition to almost any dish one can think of. Though it is available in many varieties like yellow, red and orange pepper, the green pepper is the most common type of bell pepper. As such, bell pepper is commonly referred to as green pepper in layman's term. Green pepper is highly versatile, be it in salads, soups, stir-frys, main course delicacies, or even garnishing. Eat it raw or cook briefly, youll love to add this vegetable to your preparations for that sweet yet spicy aroma. Whether lustrous green, tangy yellow, vivid orange, or fiery red, this delicious vegetable is incredibly nutritious stuffed with loads of nutrients. It is due to this wonderful combination of pungent flavor, crunchy texture, and vibrant colors that a bell pepper is termed as the Christmas ornament of the vegetable world. Originally from Mexico, Central America, and northern South America, green peppers are now cultivated across most European, African, and Asian countries. However, Mexico is one of the worlds major producers of green peppers. Discover all about health and nutrition benefits of green peppers herein. Nutritional Value Of Green Pepper Amount of Green Pepper: 1 cup Total Weight of Green Pepper: 149 g Nutrients Basic Components Protein Water 1.3 g 140 g Amount

Ash Phytosterols Calories Total Calories Calories From Carbohydrate Calories From Fat Calories From Protein Carbohydrates Total Carbohydrate Dietary Fiber Sugars Fats & Fatty Acids Total Fat Saturated Fat Polyunsaturated Fats Total Omega-3 Fatty Acids Total Omega-6 Fatty Acids Vitamins Vitamin A Vitamin C Vitamin E (Alpha Tocopherol) Vitamin K Thiamin Niacin Vitamin B6 Folate Pantothenic Acid Choline Betaine Minerals Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Fluoride

0.6 g 13.4 mg 29.8 (125 KJ) 24.6 (103 KJ) 2.1 (8.8 KJ) 3.1 (13 KJ) 6.9 g 2.5 g 3.6 g 0.3 g 0.1 g 0.1 g 11.9 mg 80.5 mg 551 IU 120 mg 0.6 mg 11 mcg 0.1 mg 0.7 mg 0.3 mg 14.9 mcg 0.1 mg 8.2 mg 0.1 mg 14.9 mg 0.5 mg 14.9 mg 29.8 mg 261 mg 4.5 mg 0.2 mg 0.1 mg 0.2 mg 3 mcg

Health Benefits Of Green Pepper y Green peppers are regarded as powerful antioxidants due to the presence of vitamins A, B6, B9, and C, as they help in neutralizing free radicals in the body that are likely to cause serious damage to the cells during their movements. Include green peppers in your diet if you are suffering from rheumatoid arthritis or osteoarthritis. They help in providing relief from pain and inflammation. Green peppers are a boon for asthma patients since the phytonutrients present help in relaxing the airways and reducing wheezing. Did you know that green peppers contain twice the amount of vitamin C than oranges? An excellent source of this vitamin, green peppers are highly useful for reducing the formation of blood clots, which in turn lower the risks of stroke and heart attack. The amount of homocysteine, a toxic by-product of biochemical processes in the body, can be decreased by consuming vitamins B6 and B9. As such, green pepper is a rich source of these essential nutrients. To keep your colon healthy, consuming fiber through a healthy diet is highly significant. Luckily, green peppers are loaded with fiber that reduces the degree of exposure of colon cells to bacteria and toxins. Researches indicate that vitamins A, C, and B9 reduce the risk of colon cancer. Thus, eat lots of green peppers to prevent yourself from this deadly disease. They are a good source of vitamin B6 that assists in several bodily functions, right from metabolism to the healthy functioning of the immune and nervous system. Green peppers aid in strengthening teeth and bones, carrying oxygen throughout the body and proper nerve functioning. Apart from these, green peppers also help in maintaining the pH level in the body.

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These are some health and nutrition benefits of consuming green peppers. Dig into them and enjoy a bite of these beautifully shaped and glossy appearing green peppers anytime you wish to.

Benefits Of Peas
Green peas, botanically classified as a fruit, have been used as vegetable, for cooking purposes, since ages. They can be described as the small, spherical seeds or the pods of the legume Pisum sativum. Green peas are mainly cultivated during the cool season i.e. from the start of winters to early-summers. Apart from being very rich in protein, they hold a high nutritional value in the form of vitamins and minerals too. Owing to this, they have been associated with a large number of nutrition benefits. If you want to learn more about the health benefits of eating green peas, read on. Nutritional Value of Green Peas Given below is the amount of nutrients in 100 gm of green peas
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Carbohydrates - 14.5 g Sugars - 5.7 g Dietary fiber - 5.1 g Fat - 0.4 g Protein - 5.4 g

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Vitamin A - 38 g Beta-carotene - 449 g Thiamin (Vitamin B1) - 0.3 mg Riboflavin (Vitamin B2) - 0.1 mg Niacin (Vitamin B3) - 2.1 mg Pantothenic Acid (Vitamin B5) - 0.1 mg Vitamin B6 - 0.2 mg Folate (Vitamin B9) - 65 g Vitamin C - 40.0 mg Calcium - 25.0 mg Iron - 1.5 mg Magnesium - 33.0 mg Phosphorus - 108 mg Potassium - 244 mg Zinc - 1.2 mg Energy - 80 kcal (340 kJ)

Health & Nutrition Benefits of Eating Green Peas

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Being low in calories, green peas are good for those who are trying to lose weight. Green peas are rich in dietary fiber, making them good for those suffering from constipation. Studies have indicated that green peas might prove beneficial for those suffering from the problem of high cholesterol. The high amount of iron and vitamin C in green peas has been found to help strengthen the immune system. The lutein present in green peas helps reduce the risk of age-related macular degeneration and cataracts. Green peas slow down the appearance of glucose in the blood and thus, help keep the energy levels steady. Green peas have been found to aid energy production, nerve function and carbohydrate metabolism. Green peas provide the body with those nutrients that are important for maintaining bone health. The folic acid and vitamin B6 in green peas are good for promoting the cardiovascular health of an individual. Being rich in antioxidants, like vitamin C, green peas can help keep cancer at bay.

Health Benefits of Green Tea

Native to China, green tea has progressively taken the place of being one of the best beverages in the world today, consumed widely by people. Though, like other teas, green tea is also made out of the leaves of Camellia sinensis, the latter has medicinal properties. This is because, since green tea is not fermented - unlike most other teas,

the antioxidant epigallocatechin-3 gallate (EGCG) remains intact in it. It is the main component that imparts health benefits to green tea. The benefits of green are varied right from treating a person suffering from headache to that of curing someone out of depression. To know more about the health benefits of drinkinggreen tea, browse through the following lines. Nutritional Benefits Of Drinking Green Tea
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Green tea is helpful in lowering LDL (Low-Density Lipoprotein) cholesterol. As a result, no blood clots get formed in the body, thereby reducing the risk of strokes and heart attacks. The greatest benefit of drinking green tea is that it assists the body in burning extra calories. It augments energy in the body, thereby helping in oxidization of the fats. A decrease in the inflammation across blood vessel walls is observed in a person who drinks green tea regularly, mainly because of its antioxidant properties, which, in turn, helps prevent arthritis. The advantages of drinking green tea include its positive effects in combating cancer, especially lung cancer. Green tea prevents the formation of substances that lead to constriction of arteries, thereby avoiding high blood pressure. For those suffering from diabetes, consuming green tea proves to be very useful, as it helps in controlling the production of the enzyme amylase, thus reducing the conversion of starch to sugar. Green tea works as an antibacterial and antiviral agent and helps in treating influenza and diarrhea. Drinking green tea on a regular basis is helpful in relieving a person from stress, mental tension and worries. Consumption of green tea helps in delaying the onset of osteoporosis and also improves bone structure. In case cigarette smokers and alcoholics, the antioxidants present in the green tea protect the liver against the toxins. Prevention of dental plaque and tooth decay is another important benefit of green tea and its extract. Drinking green tea has been proved advantageous in treating impaired immune function.

Health Benefits Of Mung Bean

Mung bean, also known as green bean, mung, mongo, moong, moog dal, mash bean, munggo or monggo, green gram, golden gram, and green soy, is native to Bangladesh, India and Pakistan. It is the seed of Vigna Radiata and when split, the bean is known as moong dal in India. In fact, the English word mung has been derived from the Hindi word moong. The dal is green in color along with the husk and yellow when the husk is removed. Mung beans are small and ovoid in

shape. They comprise of one of the several species to have been moved from the genus Phaseolus to Vigna. Mung beans are commonly used in the preparation of Chinese dishes, where they are called l du. They are also used extensively in Thailand, Taiwan, Japan, Korea, Pakistan, India, and Southeast Asia. In Vietnam, mung beans are called u xanh. Generally, these beans are eaten either whole or as bean sprouts. They are also used to make soups and desserts. The starch extracted from them is used to make jellies and noodles. Mung beans are known to be very healthy and packed with a variety of nutrients. Read on to know the health benefits of eating mung beans, along with their nutritional value. Nutritional Value Of Mung Bean Amount of Mung Beans: 1 cup (202 g)
Nutrients Calories Protein Water Ash Fats & Fatty Acids Total Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Carbohydrates Total Carbohydrate Dietary Fiber Sugars Vitamins Vitamin C Vitamin E (alpha-tocopherol) Thiamin Niacin Vitamin B6 Folate Pantothenic Acid Riboflavin Vitamin K (phylloquinone) Minerals Calcium Iron 55 mg 2.83 mg 2.0 mg 0.30 mg 0.331 mg 1.166 mg 0.135 mg 321 mcg 0.828 mg 0.123 mg 5.5 mcg 38.68 gm 15.4 gm 4.04 gm 0.77 gm 0.234 gm 0. 109 gm 0.259 g Amount 212 14.18 gm 146.77 gm 1.60 gm

Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

97 mg 200 mg 537 mg 4 mg 1.70 mg 0.315 mg 0.602 mg 5.0 mcg

Health & Nutrition Benefits Of Eating Green Beans

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Mung bean sprouts contain rich quantities of Vitamin A, B, C and E. They are also known to be an excellent source of many minerals, such as calcium, iron and potassium. The bean is popular as the perfect food for reducing weight. It is recommended as a food replacement in many slimming programs, as it has a very low fat content. It is a rich source of protein and fiber, which helps one to lower the high cholesterol level in the blood system. The high fiber content of mung beans yields complex carbohydrates, which aid digestion. Complex carbs are also effective in stabilizing blood sugar and prevent its rapid rise after meal consumption, apart from keeping bodys energy at a balanced level. Those who suffer from diabetes or high cholesterol are recommended frequent consumption of mung bean. In Chinese medicine, mung bean sprouts are considered as a cooling food, containing anti-cancer properties. Herbalists use them for all hot, inflammatory conditions, ranging from systematic infections to heat stroke and even hypertension.

Benefits Of Garbanzo Beans

Garbanzo beans or Chickpeas can be described as delicious nut-like legumes, belonging to the plant family Fabaceae. Botanically, they are referred to as Cicer arietinum and come in a variety of colors, like red, brown, beige, black and green. They are especially popular in certain Middle Eastern countries, where they are used to make a variety of dishes, like falafels, hummus and curries. Native to the Middle East, the first cultivation of these legumes started in the Mediterranean regions. Later, it spread to countries like India and Ethiopia. Garbanzo beans were also very popular among the ancient Romans, Greeks and Egyptians. Today, the prime cultivators of these legumes include India, Pakistan, Turkey, Mexico and Ethiopia. Chickpeas have got a typical buttery texture and can be availed either in the canned form or as pre-packaged containers. These plants grow up to a maximum height of 20 to 50 cm high and require a tropical or sub-tropical climate for their cultivation, having an average annual rainfall of 400 millimeters. To know more about the diverse health benefits of garbanzo beans, read on the pointers given below. Health Benefits Of Eating Garbanzo Beans

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Garbanzo beans are a high source of both soluble and insoluble dietary fibers. The soluble fibers form a gel-like substance in the digestive tract, whose main function is to capture the cholesterol containing bile and remove it from the body. The insoluble fiber, on the other hand, prevents constipation, by increasing the stool bulk. They also help prevent certain digestive disorders, like irritable bowel syndrome and diverticulosis. An excellent source of the trace mineral molybdenum, garbanzo beans help in the process of detoxification of sulfites. This mineral is an important component of the enzyme sulfite oxidase, which is involved in this detoxification process. Due to the presence of the high fiber content, chickpeas are very beneficial for people suffering from insulin-resistance diabetes or hypoglycemia. This is done by preventing the sudden spike of blood sugar levels, which occurs after a meal. These nutty-flavored beans are a high source of proteins and help the body combat a number of immune related problems. The manganese present in the beans acts as a co-factor in a number of enzymatic actions in the body, which are involved in the production of energy and antioxidant defenses. It is estimated that a single cup of garbanzo beans supplies around 84.5% of the bodys daily manganese requirement. Garbanzos are very important for menstruating women, as they help them replenish any kind of iron deficiency in the body. Iron is especially beneficial for women who are either pregnant or lactating. Iron, present in the beans, is also an important constituent of hemoglobin, which helps the process of respiration at the cellular level. This is done by transporting oxygen from the lungs to all the body cells. Besides this, iron also plays a key role in the process of energy production and metabolism. Regular consumption of garbanzo beans is associated with reduced risk of death from coronary heart disease.

Caution
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Chickpeas have considerable amounts of the naturally occurring substance called purines. Excessive intake of purines is associated with certain health problems, like gout and formation of kidney stones. This is because increased accumulation of purines leads to increased accumulation of uric acid in the body. People who are sensitive to sulfites may experience symptoms like rapid heartbeat, headache and disorientation, after eating garbanzo beans.

Cooking Tips
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Proper cleaning of garbanzos is very important, prior to their preparation. This involves the removal of any stones, debris or damaged beans, by spreading them on a light colored plate. Once the debris is removed, place the beans in a strainer and rinse them thoroughly under cool running water. To aid the process of digestion and reduce the cooking time, the beans should be presoaked in a saucepan containing 2 to 3 cups of water, for each cup of beans.

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There are two methods of pre-soaking the beans. The first method involves boiling the beans in the saucepan for about 2 minutes and then allowing them to stand for a period of 2 to 3 hours. The second method involves allowing the beans to stand overnight in the saucepan or for a period of about 8 to 9 hours. Once the soaking process is over, remove the water and rinse the beans with clean water once again. There are two methods of cooking garbanzo beans. One is by cooking them in a pressure cooker, for a period of about 40 to 50 minutes and the other is by making use of the stovetop method. However, the latter method requires a longer time to cook.

Nutritional Value Of Garbanzo Beans

Garbanzo beans (Cicer arietinum) belong to the plant family Fabaceae and the genus Cicer. These versatile legumes are also known by a variety of other names, like chickpea, Indian pea, ceci bean, Bengal gram, Kabuli chana, konda kadalai, kadale kaalu, sanaga pappu, shimbra and kadala. They have a delicious nut-like taste and a texture that is buttery, yet somewhat pasty and starchy. They commonly come in colors like beige, red, green, brown and black and are very popular ingredients in a number of Middle Eastern and Indian dishes, which includes curries, falafels etc. Although the beans originated in the Middle East, today, the prime commercial producers of this variety of legumes are India, Pakistan, Turkey, Mexico and Ethiopia. These legumes are very high in their protein levels and are considered as one of the earliest cultivated vegetables. Whether purchased in their canned form or dried, garbanzo beans can be enjoyed all round the year. They provide protection against a number of ailments and are especially beneficial for strengthening the human immune system. To help you get a better idea about the high nutritional value of garbanzo beans, a Food Rating Chart has been provided for you in the lines below. Garbanzo Beans Nutrition Facts Amount of Garbanzo Beans: 1 cup Total Weight of Garbanzo Beans: 200 grams
Nutrients Basic Components Protein Carbohydrates Water Ash Calories Total Calories Calories From Fat Calories From Carbohydrate Calories From Protein Carbohydrates 3048 KJ 423 KJ 2064 KJ 561 KJ 38.6 g 121 g 23.1 g 5.0 g Amount

Dietary Fiber Starch Sugars Glucose Sucrose Fructose Lactose Maltose Galactose Fats Total Fat Saturated Fat Mono Fat Poly Fat Vitamins Vitamin A Vitamin A Retinol Activity Equivalent Beta Carotene Thiamin Riboflavin Niacin Vitamin B6 Betaine Vitamin C Vitamin E (Alpha Tocopherol) Vitamin E (Beta Tocopherol) Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol) Folate Vitamin K Pantothenic Acid Minerals Calcium Copper Iron Magnesium Manganese Phosphorus Potassium Selenium

34.8 g 34.8 g 21.4 g 21.4 g 21.4 g 21.4 g 21.4 g 21.4 g 21.4 g 12.1 g 1.3 g 2.7 g 5.4 g 134 IU 6.0 mcg 80.0 mcg 1.0 mg 0.4 mg 3.1 mg 1.1 mg 190 mg 8.0 mg 1.6 mg 1.6 mg 1.6 mg 1.6 mg 1114 mcg 18.0 mcg 3.2 mg 210 mg 1.7 mg 12.5 mg 230 mg 4.4 mg 732 mg 1750 mg 16.4 mcg

Sodium Zinc Saturated Fats 16:0 Palmitic 18:0 Stearic Mono Fats 18:1 Oleic Poly Fats 18:2 Linoleic 18:3 Linolenic Other Fats Omega 3 Fatty Acids Omega 6 Fatty Acids Amino Acids Alanine Arginine Aspartate Cystine Glutamate Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine

48.0 mg 6.9 mg 1002 mg 170 mg 2692 mg 5186 mg 202 mg 202 mg 5186 mg 1656 mg 3638 mg 4540 mg 518 mg 6749 mg 1606 mg 1062 mg 1656 mg 2748 mg 2582 mg 506 mg 2068 mg 1594 mg 1946 mg 1432 mg 370 mg 958 mg 1618 mg

Buying & Storing Tips Garbanzo beans are available in two forms - dried and canned. The dried forms can be purchased either as pre-packaged containers or as bulk bins. However, ensure that the bins are covered properly and there is no evidence of moisture or insect damage. Also, purchase from a store that has a good product turnover.

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Unlike canned vegetables, garbanzo beans do not lose their nutritional values upon canning. This is because of the fact that legumes like garbanzo beans require a longer time to cook, canned or otherwise. While buying canned beans, try to look for those that are low on extra salt or additives. Once the beans are removed from the cans, place them in a strainer and rinse them thoroughly for one minute. Chickpea flour is easily available in ethnic food stores and is used in making a variety of dishes. But prior to cooking, make sure that the flour is made from cooked chickpeas, not raw. This is because of the fact that raw varieties contain a substance that is hard to digest and might result in flatulence. The ideal way to store dried garbanzo beans is by placing them in an airtight container, in a dark, dry and cool place. This way, they can be stored for a maximum of 12 months. You can store cooked garbanzo beans by placing them in a covered container in the refrigerator. This will keep them fresh for about three days.

Nutritional Value of Navy Beans

Navy Beans comprise of one of 13,000 species that fall under the family of legumes. It is counted amongst the plants that produce edible pods. The fruits of the plant, known by the same name, can be seen in the form of small, pea-sized beans, which have a creamy white color and have a mid flavor. Navy beans are available in the dried and canned variety, throughout the year. They are dense and smooth in nature, are fat free and have high quality protein content. Read on to explore navy beans nutrition facts in detail. Navy Beans Nutrition Facts Amount of Navy Beans: 1 cup Total Weight of Navy Beans: 182 g
Nutrients Calories Total Calories Calories From Fat Calories From Saturated Fat Fiber Dietary Fiber Soluble Fiber Insoluble Fiber Sugar Total Sugar Disaccharides Other Carbs Fats Total Fat Amount 258.44 9.34 2.42 11.65 g 3.39 g 8.26 g 4.00 g 0.91 g 32.23 g 1.04 g

Saturated Fat Mono Fat Poly Fat Basic Components Protein Carbohydrates Water Ash Vitamins Vitamin A Vitamin A Carotenoid Beta Carotene Thiamin Riboflavin Niacin Niacin Equiv Vitamin B6 Vitamin C Vitamin E Vitamin E Vitamin E Folate Vitamin K Pantothenic Acid Minerals Calcium Copper Iron Magnesium Manganese Phosphorus Potassium Selenium Sodium Zinc Saturated Fats 16:0 Palmitic 18:0 Stearic Mono Fats 18:1 Oleic Poly Fats 18:2 Linoleic 18:3 Linolenic Other Fats

0.27 g 0.09 g 0.45 g 15.83 g 47.88 g 114.99 g 2.24 g 3.64 IU 0.36 RE 2.09 mcg 0.37 mg 0.11 mg 0.97 mg 4.09 mg 0.30 mg 1.64 mg 0.73 mg 1.08 IU 2.06 mg 254.62 mcg 1.09 mcg 0.46 mg 127.40 mg 0.54 mg 4.51 mg 107.38 mg 1.01 mg 285.74 mg 669.76 mg 10.56 mcg 1.82 mg 1.93 mg 0.25 g 0.02 g 0.09 g 0.24 g 0.20 g

Omega 3 Fatty Acids Omega 6 Fatty Acids Amino Acids Alanine Arginine Aspartate Cystine Glutamate Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine

0.20 g 0.24 g 0.66 g 0.98 g 1.91 g 0.17 g 2.42 g 0.62 g 0.44 g 0.70 g 1.26 g 1.09 g 0.24 g 0.86 g 0.67 g 0.86 g 0.67 g 0.19 g 0.45 g 0.83 g

Buying & Storing Tips

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While buying the prepackaged containers or bulk bins of navy beans, make sure that the lid has been properly secured and sealed. In case you are planning to buy canned beans, do ensure that they do not contain extra salt or additives. When you are buying navy beans, check that there is no evidence of moisture or insect damage and the beans are whole (not cracked). For storing dried navy beans, an airtight container will be the best bet. Keep the container in a cool, dry and dark place and your beans will easily keep for up to 12 months. If you have cooked the beans, put them in a covered container and tighten the lid. Now, keep inside the refrigerator, where they will remain fresh for about three days.

Nutritional Value Of Kidney Beans

Kidney Beans (Phaseolus vulgaris) are dark red annual herbaceous plants, belonging to the family Fabaceae and the genus Phaseolus. These kidney-shaped edible beans are renowned for their high protein and mineral levels and are incorporated in the cuisine culture of a number of places in the world. They are available in both dried and canned forms and can be purchased any

time of the year. The dried varieties need to be soaked overnight in water, before they can be used. On the other hand, the canned ones can be used directly in dishes, after rinsing them with fresh water. The major commercial producers of this variety of dried common beans are India, Brazil, Indonesia, China and the United States of America. To help you an idea about the high nutrition value of kidney beans, a Food Rating Chart has been provided in the lines below. Kidney Beans Nutrition Facts Amount of Kidney Beans: 1 cup Total Weight of Kidney Beans: 184 grams
Nutrients Basic Components Protein Carbohydrates Water Ash Calories Total Calories Calories From Fat Calories From Carbohydrate Calories From Protein Fiber Dietary Fiber Starch Sugar Glucose Sucrose Fructose Lactose Maltose Galactose Fats Total Fat Saturated Fat Mono Fat Poly Fat Vitamins Thiamin Riboflavin Niacin Vitamin B6 1.0 mg 0.4 mg 3.8 mg 0.7 mg 1.5 g 0.2 g 0.1 g 0.8 g 45.8 g 45.8 g 4.1 g 4.1 g 4.1 g 4.1 g 4.1 g 4.1 g 4.1 g 2567 KJ 53.6 KJ 1880 KJ 632 KJ 43.4 g 110 g 21.6 g 7.0 g Amount

Betaine Vitamin C Vitamin E (Alpha Tocopherol) Vitamin E (Beta Tocopherol) Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol) Folate Vitamin K Pantothenic Acid Minerals Calcium Copper Iron Magnesium Manganese Phosphorus Potassium Selenium Sodium Zinc Saturated Fats 16:0 Palmitic 18:0 Stearic Mono Fats 18:1 Oleic Poly Fats 18:2 Linoleic 18:3 Linolenic Other Fats Omega 3 Fatty Acids Omega 6 Fatty Acids Amino Acids Alanine Arginine Aspartate Cystine Glutamate Glycine Histidine Isoleucine

1.4 mg 8.3 mg 0.4 mg 0.4 mg 0.4 mg 0.4 mg 725 mcg 35.0 mcg 1.4 mg 263 mg 1.8 mg 15.1 mg 258 mg 1.9 mg 749 mg 2587 mg 5.9 mcg 44.2 mg 5.1 mg 195 mg 25.8 mg 118 mg 328 mg 513 mg 513 mg 328 mg 1818 mg 2687 mg 5247 mg 471 mg 6615 mg 1693 mg 1207 mg 1916 mg

Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine

3463 mg 2977 mg 653 mg 2346 mg 1840 mg 2359 mg 1825 mg 513 mg 1222 mg 2269 mg

Buying & Storing Tips

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Dried kidney beans are packed and stored in a variety of ways, like bulk bins, prepackaged containers and even in cans. But prior to purchasing, you need to make sure that the beans are covered tightly and there is no evidence of any insect damage or moisture. Always make sure to purchase kidney beans from a store that has a good product turnover rate. Canning of beans does not reduce or alter their nutritional values, unlike other canned vegetables. Most of the vegetables are best when they are lightly cooked, for a short duration. The process of canning lowers vegetables nutritional value, as the canned variety requires longer cooking time and even high temperatures. However, beans require a longer time to cook, irrespective of whichever form they are available in - canned or otherwise. The ideal method of storing dried kidney beans is by placing them in an airtight container, in a cool, dark and dry place. This way, they can be stored for a period of about 12 months. Cooked kidney beans, on the other hand, can be stored and kept fresh for a period of about 3 days, by placing them in a covered container, inside the refrigerator.