Health Tips

Health Benefits and Uses
GARLIC
Garlic's health benefits and medicinal properties have long been known. Garlic has long been
considered a herbal "wonder drug", with a reputation in Iolklore Ior preventing everything Irom
the common cold and Ilu to the Plague! It has been used extensively in herbal medicine
(phytotherapy, sometimes spelt phitotherapy). Raw garlic is used by some to treat the symptoms
oI acne and there is some evidence that it can assist in managing high cholesterol levels. It can
even be eIIective as a natural mosquito repellent.
Some people preIer to take garlic supplements. These pills and capsules have the advantage oI
avoiding garlic breath.
Garlic Health Facts
Some oI the old stories oI garlic's healing powers have doubtIul validity, but many oI its
properties have been backed up by modern scientiIic Iacts and research.
Medicinal Ingredients of Garlic
Garlic is a sulphurous compound and in general a stronger tasting clove has more sulphur
content and hence more potential medicinal value. Some people have suggested that organically
grown garlic tends towards a higher sulphur level and hence greater beneIit to health. In my
experience it certainly has the best taste.
There are two main medical ingredients which produce the garlic health beneIits: allicin and
diallyl sulphides. I've given each oI these a page oI their own:
O ealth EIIects oI Allicin
O ealth EIIects oI Diallyl Sulphides
Also a page on the chemistry oI allicin.
dried ginger powder
Dry Ginger powder, Soonth powder, Sunth powder, Sukku

Description

Dried ginger is nothing but Iresh ginger which undergoes a drying process beIore being used.
The Iresh rhizomes are soaked in water overnight aIter which the outer peel is careIully removed
using a kniIe or a peeler. They are washed again and then sun dried on mats or barbecues Ior
around a week. During this period, they are turned periodically. The end result is a pale white
dried ginger. Many a times, dried ginger is bleached with calcium carbonate to get a whitish
covering on ginger. owever, this is not required and can be avoided. This ginger is then
powdered in a mixer to obtain dried ginger powder. It's a Iine oII whitish powder which has a
strong aroma and slightly pungent Ilavour.

Dried ginger powder will be Iine oII whitish powder which has a strong aroma and slightly
pungent Ilavour.

Culinary Uses

Dried ginger powder is used in making spices and masalas which are used in gravies, curries,
marinades, stews etc.
Dried ginger powder is combined along with cardamom, cinnamon, Iennel and cloves to make
masala tea powder which is used in brewed teas.
It is used in Indian, speciIically Punjabi marinades Ior Tandoori starters, veg as well as non veg.
It is commonly used to Ilavour gingerbreads.
Dried Ginger powder is also used in certain Iood preparations particularly Ior expecting women
and Ieeding mothers, the most popular one being Katlu which is a mixture oI gum resin, ghee,
dried ginger powder, nuts, and sugar.
Dried ginger powder is used in tea or coIIee and also in siddha medicine.

How to store

Always store dried ginger powder in an air tight container in a cool dry place away Irom
moisture and humidity.

Health Benefits

Dried Ginger powder is an eIIective cure Ior indigestion, sore throat, cold and cough.
It is used to treat nausea.
Ginger's therapeutic properties help stimulate blood circulation, cleanse the bowels and
kidneys, remove toxins Irom the body and nourish the skin.
It is used in the treatment oI asthma and other respira

Health Benefits of Cardamom
Commonly known in India as "choti elaichi", cardamom's
scientiIic name is Elletaria cardamomum. Though it is more
popularly used as a herbal spice , which is added in dishes to
provide a strong aroma and Ilavor but in Ayurveda it is
considered to be a very useIul and eIIective medicine. In
Ayurvedic texts cardamom is reIerred to as "ela".

According to traditional wisdom oI Ayurveda, cardamom is eIIective in improving digestion.
It helps those suIIering Irom stomach cramps. It is a good stimulant and beneIicial Ior those
suIIering Irom Ilatulence and gas.

Cardamom also helps in cleansing the body as it has detoxiIying properties. It is basically a
warm spice and known to have originated Irom India. It improves blood circulation to the
lungs and can be helpIul in prevention oI spasms or convulsions. ence, cardamom in small
quantities is beneIicial Ior those suIIering Irom asthma or bronchitis.

Cardamom enhances appetite and provides relieI Irom acidity in the stomach. It is used in the
cure oI halitosis. It is beneIicial Ior those suIIering Irom various kinds oI respiratory allergies.
When you have sore throat, you can try out a little quantity oI this medicinal spice.

Those suIIering Irom nausea as well as excessive threat can also try out cardamom. Along
with some other medicines, it can be used Ior treating mouth ulcers. It is known to be a good
cure Ior weakness in general. Some practitioners oI Ayurevda also advise its use Ior treating
inIection oI the urinary tract.

Cardamom is known to be helpIul in balancing all three 'doshas' in the human body. ence it
is termed as "tridoshic. A little quantity oI cardamom is especially beneIicial in balancing
"kapha. It can be used Ior balancing "vata" and "pitta" also.

The quantity oI cardamom which need to be consumed depends on the physiology oI a person
and the disease which is to be treated or cured Irom. .
Healtb Benefits of Honey and Cinnamon {dal-cbini]

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Q. What is the only food that doesn't spoil?
A. Honey
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

It is found that a mixture of Honey and Cinnamon cures most of the diseases. Honey is
produced in most of the countries of the world. Ayurvedic as well as Yunani medicine have
been using honey as a vital medicine for centuries. Scientists of today also accept honey as
a very effective medicine for all kinds of diseases. Honey can be used without any side
effects for any kind of diseases. Today's science says that even though honey is sweet, if
taken in the right dosage as a medicine, it does not harm diabetic patients.

Weekly World News, a magazine in Canada, on its issue dated 17 January, 1995 has given
the following list of diseases that can be cured by Honey and Cinnamon as researched by
western scientists.

HEART DISEASES: Make a paste of honey and cinnamon powder, apply on bread,
chappati, or other bread, instead of jelly and jam and eat it regularly for breakfast. It
reduces the cholesterol in the arteries and saves the patient from heart attack. Also those
who already had an attack, if they do this process daily, they are kept miles away from the
next attack.

Regular use of the above process relieves loss of breath and strengthens the heartbeat. In
America and Canada, various nursing homes have treated patients successfully and have
found that as age the arteries and veins lose their flexibility and get clogged; honey and
cinnamon revitalizes the arteries and veins.

INSECT BITES: Take one part honey to two parts of lukewarm water and add a small
teaspoon of cinnamon powder, make a paste and massage it on the itching part of the body
slowly. It is noticed that the pain recedes within a minute or two.

ARTHRITIS: Arthritis patients may take daily, morning and night, one cup of hot water
with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly
even chronic arthritis can be cured.

In a recent research conducted at the Copenhagen University, it was found that when the
doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon
Cinnamon powder before breakfast, they found that within a week out of the 200 people so
treated practically 73 patients were totally relieved of pain and within a month, mostly all
the patients who could not walk or move around because of arthritis started walking without
pain.

HAIR LOSS: Those suffering from hair loss or baldness, may apply a paste of hot olive oil,
one tablespoon of honey, one teaspoon of cinnamon powder before bath and keep it for
approx. 15 min. and then wash the hair. It was found to be effective even if kept on for 5
minutes.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of
honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

TOOTHACHE: Make a paste of one teaspoon of cinnamon powder and five teaspoons of
honey and apply on the aching tooth. This may be applied 3 times a day till the tooth stops
aching.

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder
mixed in 16 ounces of tea water, given to a cholesterol patient, was found to
reduce the level of cholesterol in the blood by 10% within 2 hours. As mentioned for
arthritic patients, if taken 3 times a day, any Chronic cholesterol is cured. As per
information received in the said journal, pure honey taken with food daily relieves
complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon
lukewarm honey with 1/4 spoon cinnamon powder daily for 3 days. This process will cure
most chronic cough, cold and clear the sinuses.

INFERTILITY: Yunani and Ayurvedic Medicine have been using honey for thousands of
years to strengthen the semen of men. If impotent men regularly take two tablespoon of
honey before going to sleep, their problem will be solved.

In China, Japan and Far-East countries, women, who do not conceive and need to
strengthen the uterus, have been taking cinnamon powder for centuries. Women who
cannot conceive may take a pinch of cinnamon powder in half teaspoon of honey
and apply it on the gums frequently throughout the day, so that it slowly mixes with the
saliva and enters the body.

A couple in Maryland, USA, had no children for 14 years and had lost hope of having a child
of their own. When told about this process, husband and wife started taking honey and
cinnamon as stated above; the wife conceived after a few months and had twins at full
term.

UPSET STOMACH: Honey taken with cinnamon powder cures stomachache and also clears
stomach ulcers from the root.

GAS: According to the studies done in India & Japan, it is revealed that if honey is taken
with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune
system and protects the body from bacteria and viral attacks. Scientists have found that
honey has various vitamins and iron in large amounts. Constant use of honey strengthens
the white blood corpuscles to fight bacteria and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before
food, relieves acidity and digests the heaviest of meals.

INFLUENZA: A scientist in Spain has proved that honey contains a natural ingredient,
which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly arrests the
ravages of old age. Take 4 spoons of honey, 1 spoon of cinnamon powder and 3 cups of
water and boil to make like tea. Drink 1/4 cup, 3 to 4 times a day. It keeps the skin fresh
and soft and arrests old age.

Life spans also increases and even a 100 year old, starts performing the chores of a 20-
year-old.

PIMPLES: Three tablespoons of Honey and one teaspoon of cinnamon powder paste. Apply
this paste on the pimples before sleeping and wash it next morning with warm water. If
done daily for two weeks, it removes pimples from the root.

SKIN INFECTIONS: Applying honey and cinnamon powder in equal parts on the affected
parts cures eczema, ringworm and all types of skin infections.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the
stomach and bones have been cured successfully. Patients suffering from these kinds of
cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder
for one month 3 times a day.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful
rather than being detrimental to the strength of the body. Senior citizens, who take honey
and cinnamon power in equal parts, are more alert and flexible.

Dr. Milton who has done research says that a half tablespoon honey taken in a glass of
water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon
at about 3.00 p.m. when the vitality of the body starts to decrease, increases the vitality of
the body within a week.

BAD BREATH: People of South America, first thing in the morning gargle with one teaspoon
of honey and cinnamon powder mixed in hot water. So their breath stays fresh throughout
the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder taken in equal parts
restore hearing.

*NOTE:The honey used needs to be REAL RAW UNPASTEURIZED HONEY. If it says
PURE honey it is most likely pasteurized. It is best to only buy honey that says RAW or
UNPASTEURIZED on the label. The difference is that the enzymes are all heated out of the
pasteurized honey.
Cinnamon and Honey formula for weight loss:
This should be prepared at night before going to bed.

1. Use 1 part cinnamon to 2 parts raw honey. 1/2 tsp cinnamon to 1 tsp honey is
recommended but can use more or less as long as in the ratio of 1 to 2. --- so 1 tsp
cinnamon to 2 tsp raw honey is ok too as an example.

2. Boil 1 cup...that is 8 oz of water.

3. Pour water over cinnamon and cover and let it steep for 1/2 hour..(30 minutes)

4. Add honey now that it has cooled. Never add honey when it is hot as the heat will destroy
the enzymes and other nutrients in the raw honey.

5. Drink 1/2 of this directly before going to bed. The other 1/2 should be covered and
refrigerated.

6. In the morning drink the other half that you refirgerated...but do not re-heat it...drink it
cold or at room temp only.

Do not add anything else to this recipe. No lemon, no lime, no vinegar. It is not necessary
to drink it more time in a day...it is only effective on an empty stomach and primarily at
night.

This works for most people. Inches are lost before any measurement on the scales. This
program will cause significant inches lost...but you will reach a plateau and may not lose
anymore. This is because the cinnamon and honey cause a cleansing effect in the digestive
tract and cleans out parasites and other fungus and bacteria that slow down the
digestion...causing a toxic build up. (Lowers pH) Once this is all cleaned out then you will
most likely have the weight loss slow down.

Other side effects from a cleansing can occur because of toxins being released...if this
occurs, cut back on how much you use or take a break.

Additionally people report increased energy, more sex drive, and feeling happier/mood
enhancer.

=====================================
It was the accepted practice in Babylon 4,000 years ago that for a month after the wedding,
the bride's father would supply his son-in-law with all the mead he could drink. Mead is a
honey beer and because their calendar was lunar based, this period was called the honey
month ... which we know today as the honeymoon.
=====================================

HONEY LINKS

The healing power of honey:
From burns to weak bones, raw honey can help

Honey Offers Many Benefits

CINNAMON " DAL CHINI"
Although in Europe and the U.S. cinnamon is most often associated with sweet dishes, it
has broad culinary uses. For example, in India, cinnamon is never used with desserts, but is
the main ingredient in curries. In North Africa, not only is cinnamon an ingredient in Raz-el-
Hanout, the flavoring of couscous and tagines, but appears also in Berber spices. In Greece,
it appears in lamb dishes.

And it is an essential spice in Chinese cuisine. Ground, it is one of the constituents of five-
spice powder; whole, it is frequently added to flavor braised dishes.

In the Caribbean, it is in Jerk seasoning. In Mexico, it appears with chocolate and chili
powder in Mole sauces. In the U.S., it is used in barbecue rubs and sauces.

Cinnamon is the bark of three bushy evergreen trees of the laurel (Lauraceae) family. The
most fragrant and delicate cinnamon is obtained from the Cinnamomum zeylanicum tree
native to Sri Lanka (which used to be called 'Ceylon'), the western coast of India (known as
the Malabar coast), and Burma. Zeylanicum cinnamon is sometimes called 'true cinnamon'
and 'old fashioned cinnamon.' But the 'true' part was just advertising copy for the Dutch
East India Company's 17th century monopoly.

Cinnamon is also derived from the Cinnamomum loureirii tree native to Indonesia and the
Cinnamomum cassia tree native to China, Vietnam, and Sumatra. The cinnamon from the
loureirii and cassia trees is darker and more pungent and aromatic than cinnamon from the
zeylanicum tree.

Cassia cinnamon is what most Americans are used to and is the preferred cinnamon in
Southern Europe. So don't let the term 'true cinnamon' confuse you; cassia cinnamon is just
as true as zeylancium.

Neither Grieve, King nor Felter distinguish the cinnamon varieties medicinally - Grieve
simply asserting that they all act alike, and King's covers all varieties in one listing, as 'The
barks of numerous species of Cinnamomum.' Medicinally, they all act the same, although
there are subtle taste differences.

Cassia cinnamon has a more intense and less fragrant aroma than zeylanicum (Ceylon)
cinnamon. It is sweet, warm, pungent, and slightly astringent. Zeylanicum (Ceylon)
cinnamon is pale in color, and more delicate, more fragrant, not as pungent, and not as
sweet. It has a slight citrus flavor. Zeylanicum (Ceylon) cinnamon is more expensive than
cassia, and better to use in sweet dishes and cakes.

Cassia nips the tongue and is more suited to spiced meats, stews, rice dishes, curries,
pancake and waffle batters, cinnamon rolls, and flavored drinks. Cassia cinnamon sticks are
reddish brown, thick, and coarse in texture. They are the sticks Americans are accustomed
to and use in mulled cider and wine. Zeylanicum cinnamon sticks are pale in color, thin, and
look like a roll of dried paper; they are delicate and crumble easily.

Cassia cinnamon, depending on its origin or strain, is also known as Chinese, Vietnamese
(Saigon), and Korintje (Sumatran) cinnamon. Each has its own distinctive taste.

The 1997 Commission E on Phytotherapy and Herbal Substances of the German Federal
Institute for Drugs recommends Cinnamon 'For loss of appetite, dyspeptic complaints such
as mild, spastic condition of the gastrointestinal tract, bloating, flatulence.'

'Side Effects: Frequently, allergic reactions of skin and mucosa.'

'Daily Dosage: 2 - 4 g of bark; 0.05 - 0.2 g of essential oil; equivalent preparations. Mode of
Administration: Cut or ground bark for teas, essential oil, as well as other galenical
preparations for internal use. Actions: Antibacterial; Fungistatic; Promotes motility.'

Cinnamon is also a powerful hemostat and can be of great use in some female complaints.

Grieve's classic 'A Modern Herbal': 'Stomachic, carminative, mildly astringent, said to be
emmenagogue and capable of decreasing the secretion of milk.'

'The tincture is useful in uterine haemorrhage and menorrhagia, the doses of 1 drachm
being given every 5, 10 or 20 minutes as required.'

'It is chiefly used to assist and flavour other drugs, being helpful in diarrhoea, nausea,
vomiting, and to relieve flatulence.'

'The oil is a powerful germicide, but being very irritant is rarely used in medicine for this
purpose. It is a strong local stimulant, sometimes prescribed in gastro-dynia, flatulent colic,
and gastric debility.'

'Dosages: Of oil, 1 to 3 minims. Of powder, 10 to 20 grains.'

King's 1898 Dispensatory: 'Stimulant, tonic, stomachic, carminative, and astringent; also
reputed emmenagogue, and capable of diminishing the secretion of milk.'

'The tincture of the bark is useful in uterine hemorrhage and menorrhagia, given in drachm
doses in sweetened water, and repeated every 5, 10, or 20 minutes, or as may be required.
A tincture of the oil (j) in 98 per cent alcohol (viii), is preferable, given in from 5 to 30-drop
doses, repeated as often as necessary.'

'For post-partum and other uterine hemorrhages, it is one of the most prompt and efficient
remedies in the Materia Medica. To a limited extent it controls hemorrhage from other parts
of the body, yet its most direct action is upon the uterine muscular fibres, causing
contraction and arresting bleeding.'

'Upon the nervous system cinnamon first stimulates and then depresses. Cinnamon is
generally used to correct the effects or improve the flavor of other drugs, and is one of the
best additions to cinchona bark for correcting the nausea or vomiting sometimes occasioned
by that drug.'

'Internally, it is very useful in diarrhoea, colic, cramp of the stomach, flatulency, and to
allay nausea and vomiting. Dose of the powder, from 5 to 20 grains; of the tincture, from
10 to 60 drops; tincture of oil, 6 to 60 drops. Specific cinnamomum, 10 to 60 drops (see Oil
of Cinnamon).'

American Materia Medica, 1919 (Ellingwood): 'Cinnamon, in the experience of the writer, is
a hemostatic of much power and is positively reliable in all passive hemorrhages. It is not
advisable to combine it with the usual astringents, as ergot, geranium or epilobium, but it
acts in perfect harmony with erigeron and to a certain extent with turpentine.'

'German authorities claim that as soon as the menses or any uterine hemorrhage becomes
excessive and produces exhaustion or causes alarm the decoction should be administered
freely. It works to a better advantage in hemorrhage due to atonic conditions of the non-
gravid womb, or where there is muscular relaxation, or a general flaccid state of the womb
after delivery.'

'It certainly restores tone to the uterine muscular structure and induces tonic contraction. It
will also, Hale says, moderate hemorrhage not dependent on plethora, anemia or organic
uterine disease. In some cases, during labor, it promotes the normal labor pains and
materially increases uterine contraction, and prevents post-partum hemorrhage.'

*NOTE:The cinnamon powder that you get in the super markets could very well be sawdust
that has been coloured and artificially flavored. I think it is better to get the bark and
powder it yourself. Most spices are irradiated. This is supposedly done to eradicate bacteria,
but spices are generally excellent bactericides so the irradiation is merely a way of
destroying the precious properties of spices. Non-irradiated spices are available from most
high-end health foods stores like the one below. Cinnamon can be confused for cassia and
in fact many powdered forms use cassia (http://en.wikipedia.org/wiki/Cassia) It is also
known as "bastard cinnamon. True cinnamon is also known as "ceylon" cinnamon. There
are other variants such as Indonesian and Vietnamese so avoid anything that is from these
countries. Specifically ask for Ceylon Cinnamon. Cinnamomum zeylanicum is the botanical
name for the purest and most potent form of cinnamon.

Fennel Oil - What are Health Benefits Of Fennel Essential
Oil? [ Medicinal Values Of Fennel Essential Oil [ Health
Benefits Of Fennel Essential Oil
The therapeutic properties oI Iennel essential oil in skincare include that oI being antiseptic,
diuretic, stimulant and tonic.It has a soothing, cleansing and toning eIIect on the skin, especially
Ior mature complexions and helps keep wrinkles at bay. It is an active anti oxidant, while
reducing water retention in the skin, which can give a puIIy appearance.The lymphatic stimulant
action oI the oil is also very important when excess water in the tissue needs to be removed.It is
helpIul in getting rid oI toxins, as well as working on the glandular system, to balance the
production oI certain hormones which are important to maintain muscle tone, elasticity oI the
skin and connective tissue. It is also used to stimulate healthy circulation.Fennel has a herby,
slightly spicy smell, much like aniseed and it is clear in color.

Green Iennel or tender green Iennel leaves are sweet and can be consumed, since they are rich in
phytonutrients.The Iennel essential oil has a reputation in being a decongestant as well appetite
suppressant. It can saIely be used by dieters in promoting weight loss and reducing water
retention due to its diuretic eIIect. Known to be one oI the most powerIul herbs Iennel has a wide
range oI healing properties and can saIely be consumed by people oI all age groups. Fennel salad
tossed with the addition oI Iennel leaves or green Iennel with other salad ingredients is also a
tasty alternative to consuming Iennel seeds. The seeds oI Iennel however are extremely popular
in the Indian subcontinent are usually chewed aIter a heavy meal to aid digestion and prevent the
Iormation oI gas.
According to studies, these ancient cultures believed that the Iennel plant would provide
individuals with strength, vitality, courage, and longevity.Many people also used Iennel to boost
their eyesight abilities, heal snakebites, treat and alleviate colic, and to rid a dog oI Ileas.
Additionally, many cultures believed that Iennel helped to ward oII unIriendly spirits.Fennel oil
is extracted by crushing seeds oI the Iennel plant. Both historically and in modern times, people
have used the powers oI the Iennel herb oil in order to improve their health and alleviate
common pains and discomIorts.
The Iennel oil is believed to be an excellent remedy Ior insect bites and as an external application
even Ior snake bites.The Iennel herb has an antispasmodic eIIect on the smooth muscles in the
body, including relaxing the uterus. One particular medical study revealed how anise or Iennel
simulated the eIIects oI estrogen and thus has the ability oI acting as a phytoestrogen in the body.
More importantly, it can also be used to stimulate menstruation and help nursing mothers by
enhancing milk production. There are active ingredients in Iennel that is used in combinations
with other herbal Iormulas to bring about a balanced hormonal system in women who are
undergoing menopause or painIul menstruation.
Health Benefits Of Fennel Essential Oil: SAUNF Sonf
1.Vermifuge:Fennel Oil is an eIIective worm destroyer. It kills the worms and their spores in the
intestines and excretory tracts. Good Ior children suIIering Irom worms.
2.Tonic:One which tones and boosts health is a tonic. Fennel Oil is a tonic too. It tones all the
systems Iunctioning in the body, such as respiratory, digestive, nervous and excretory systems
and Iacilitates absorption oI nutrients in the body, thereby giving strength and boosting
immunity.
3.Splenic:Just as stomachic means good Ior stomach, splenic means good Ior spleen. Spleen
plays a vital role in our body as it is involved in the production oI lymphocytes and red blood
cells. A good health oI spleen simply means a good level oI red blood cells and a more healthy
and active liIe. Fennel Oil helps maintain spleen in a good shape and keeps it toned. It also
protects it Irom inIections.
4.Stomachic:Being a stomachic simply means a protector and up-keeper oI stomach. Fennel oil
helps keep the stomach healthy and Iunctioning properly, with all the secretion oI digestive acids
and bile going Iine. Further, it protects stomach Irom inIections and ulcers, thus ensuring an all-
round health oI stomach.
5.Stimulant:Properties oI Fennel Oil like Emenagogue, Galactogogue and Diuretic. are due to a
single property oI this oil called Stimulant. Being a stimulant it stimulates all the activities going
inside. It stimulates brain & neuron, nervous system, secretions Irom endocrine and exocrine
glands, digestive system and excretory system. This stimulating eIIect also helps overcome
Iatigue, dizziness and depression.
6.Laxative:Fennel Oil is a good laxative and beneIits in both chronic and acute constipations.
But unlike synthetic laxatives, it has no side eIIects. It can be used regularly.
7.Galactogogue:This oil can play an important role in lactating mothers. It can increase the
amount oI milk in them by boosting production oI a hormone called Estrogen. This beneIits the
baby as well as the mother. This milk too, inherits some oI the carminative and digestive
properties oI Fennel Oil and protects the baby Irom Ilatulence, indigestion and gas, which are
very common in babies.
8.Expectorant:Fennel Oil proves eIIective in giving relieI Irom deposition oI cough and phlegm
and congestion oI nasal tract, larynx, pharynx, bronchi and lungs due to cold and viral inIection.
It is particularly eIIective on Irequent coughs.
9.Emenagogue:Ladies who have problems with irregular, obstructed or painIul menstruations
can beneIit Irom the Emenagogue property oI Fennel Oil. Not only it helps clear menses and
makes them regular, to quite an extent it gives relieI Irom the other symptoms associated with
periods, such as headache, pain in the abdominal area, dizziness etc. It also helps prevent
untimely menopause.
10.Diuretic:Fennel Oil increases Irequency oI urination and quantity oI urine, thus helping not
only removal oI excess water, sodium, uric acid, bile salts and other toxic elements Irom the
body, but also lower blood pressure, clean kidneys and reduce Iat. Just one thing to remember. II
you are not suIIering oI swelling oI accumulation oI water in the body, then you should drink
more water iI you are taking Fennel Oil, since very Irequent urination can cause dehydration.
11.Depurative:Fennel Oil does the work oI a detoxiIier and puriIies blood, hence called a
depurative. Actually it helps blood get rid oI blood urea, uric acid and certain unwanted
hormones, which are the prime toxins. Apart Irom this, it also balances sodium level in the blood
and helps in removal oI other toxic substances which get into blood Irom external sources.
12.Aperitif:AperitiI means similar to purgative, but a little mild in sense. An aperitiI acts more
on the intestinal peristaltic motion rather than adding to the bulk oI bowel. Fennel Oil helps clear
bowels and cure constipation.
13.Anti Spasmodic:Spasm can even be Iatal iI not treated early. Spasm is unwanted and
abnormal contraction, in respiratory tracts, or in intestines, or in muscles or in nerves, resulting
in continuous coughs, hiccups, acute pain and pulling sensation in intestines, cramps or muscle
pulls, convulsions and epileptic attacks. II not treated in time, a patient may have acute pain in
intestines or may run out oI breath in cases oI coughs and hiccups and may even die. Dill
Essential oil has a relaxing eIIect on nerves, muscles, intestines and the respiratory system and
paciIies spasmodic attacks, giving quick relieI in above situations.
14.Anti Septic:Essential Oil oI Fennel has certain compounds which contribute to its anti septic
properties. By virtue oI this property, Fennel Oil can protect wounds Irom being septic. It is
Iound eIIective in preventing incisions Irom being septic or getting inIected Irom tetanus,
particularly aIter surgery, caesarian deliveries and other wounds.

Brief History of Cloves
The clove (Eugenia aromatica) is a pink Ilower bud oI the clove tree that turns brown when
dried.
Cloves have a warm, sweet, and aromatic Ilavor and an oily compound that is vital to their
medicinal and nutritional properties.
Cloves are indigenous to the Moluccas volcanic islands oI Indonesia previously known as the
Spice Islands.
Today Zanzibar is the largest producer oI clove and are also grown commercially in the West
Indies, Brazil, Pemba, Sri Lanka, Madagascar, and India.
Nutrients in Cloves
Cloves (Eugenia aromatica) are an excellent source oI manganese. They are a very good source
oI vitamin C, K, and dietary Iiber. They are a good source oI calcium and magnesium.
NUTRITIONAL HIGHLIGHTS
Spices, cloves, ground
Nutritional value per
100 g (3.5 oz)

Energy 323 kcal (1350 kJ)

* Carbohydrates 61.21 g

Dietary Iiber 34.2 g

* Fat 20.07 g

* Protein 5.98 g

* Vitamin C 80.8 mg

Vitamin K 141.8 mcg

* Calcium 646 mg

* Magnesium 264 mg

Potassium 1102 mg

Manganese 30.033 mg

A comprehensive breakdown oI nutrients can be Iound in the Nutrition Database where this
Iood can also be added to a meal planner.

Cloves as an Anti Fungal
Eugenol is a chemical compound extracted Irom the essential oil oI cloves and other spices.
Eugenol has been shown to be an effective natural anti fungal against the T. mentagrophytes
and M. canis dermatophytes (tinia or ringworm), and although tea tree oil is a more eIIective
anti Iungal, a combination of tea tree oil and eugenol was found to be more effective. Tests
have also demonstrated that essential oil oI cloves to be eIIective against Candida albicans.
The Iungicidal potency oI clove oil compares very well with that oI the commercial antiIungal
drug nystatin, while providing Ior a less toxic, saIe, and inexpensive alternative to commercial
drugs without the risk oI ever-increasing resistance shown by the target pathogens, toxicity
problems at the increasing required doses, and problematic side-eIIects.
Cloves as an Anasthetic
Eugenol is the principal chemical component oI clove oil and is used in dentistry due to its
analgesic, local anesthetic, anti-inflammatory, and antibacterial effects. It is used in the Iorm
oI a paste or mixture as dental cement, Iiller, and restorative material.

Beta-caryophyllene, another component oI clove oil, has also been shown to exhibit local
anesthetic activity.
Cloves can be used in relieving a toothache by placing a single clove on the aching tooth. Clove
oil can also be used by soaking in some cotton wool and then placing the cotton wool on the
aching tooth.
Cloves for Diabetes
USDA`s Richard Anderson reports that bayleaI,
cinnamon, cloves, and turmeric all can treble
insulin activity, hinting that as little as 500 mg
might be enough to have some eIIect. A tea oI
500 mg each oI these spices, with coriander and
cumin, should be enough to treble insulin activity,
possibly helping in late-onset diabetes.
Cloves as an Aphrodisiac
Extract oI clove has been shown to enhance the
sexual behavior oI male mice. The results oI the
study resulted in a signiIicant and sustained
increase in the sexual activity oI normal male
rats, without any adverse eIIects. The results
seem to support the claims Ior its traditional usage as an aphrodisiac.
Cloves as Mosquito Repellant
The natural oil oI clove is a natural mosquito repellant and can give protection against
mosquitoes Ior 4-5 hours.
Cloves for Cancer Prevention
Preliminary studies have suggested the chemopreventive potential oI clove Ior lung cancer, and
to delay and reduce the Iormation oI skin cancer.
Cloves for Cardiovascular Health
The compound eugenol Irom cloves has been Iound to be a potent platelet inhibitor (prevents
blood clots).
Adverse Reactions from Cloves
Allergic reactions to clove and eugenol have been reported.
Clove supplements should be avoided in children and pregnant or
EnglishHindiPicture
Aniseed / Fennel SaunI
AsaIoetida ing
Bay LeaI (Cassia Cinnamon Leaves) Tej Patta, Tej pat
Basil Tulsi
Black Pepper Kali Mirch
Black Salt Kala namak Carom SeedsA jwaiin, Ajvain, Ajvan,
Caraway Seeds Shahi Jeera, Black Cumin Seeds
Chillies-Red Lal Mirch
Chilli Powder- RedLal Mirch Powder
Chillies-Green ari Mirch
Cinnamon Dalchini
Cinnamon Powder Dalchini Powder
Citric Acid Nimbu Ka Sat
Coriander Whole Dhania Saabut
Coriander Powder Dhania Powder
Cumin Jeera
Curry Leaves Kadipatta, Curry patta
Cloves Laung
Cardamom Elaichi
Fenugreek Seeds Dana methi
Mace Javitri
Mango Powder Amchur Mustard seeds Rai
NutmegJaiphal
Oregano Ajwain, Sathra, Mirzanjosh
Onion Seeds, Poppy, NigellaKalaunji
Pandan LeaI, Screwpine Kewra
Paprika Deghi Mirch
Parsley Ajmoda
Poppy seeds Khus Khus, Post
SaIIlower Kardi, Kusumbha, Kusum
SaIIron Keshar
Tamarind Imli
Turmeric Powder aldi Powder
AmaranthChauli, Chowlii, chavleri, lobia phali
Apple Sev
Apricot Fresh Khoobani
Apricot Dried Khoobani
ArrowrootPaniphal, Tikora
Asah Gourd Petha
AsparagusShatwar, Sootmooli, Musli
Avocado, butterIruit Makhanphal
Banana
Banana Shake Kela
Bael, Stone apple, Bengal quinceBel, siriphal
Bell Pepper, Capsicum ( green pepper, bell pepper)
StuIIed capsicum, shimla mirchShimla Mirch, Kashmiri Mirch
Bitter Gourd
StuIIed karela recipeKarela
Black Eye Beans, Green
Lobia recipe Lobia Phali
Beet Root Chukander
Blueberries Nilabadari, Falsa(?)
Bottle Gourd
Chinese Melon
Long Melon Loki (Lauki)
Lauki recipe
Broccoliari Phool Gobhi
Brussels Sprout
Brussels Sprout Vegetable curry Chhoti Gobhi
Cabbage Pattagobhi/Bandhgobhi
Cantaloupe Kharbuja
Carrot
Carrot gajar halwaGajar
CauliIlower Phoolgobhi
Celery Celery
Chakothra, PomeloChakotra
Chili
Chilli pickles, Mirch AchaarMirch
Cluster Beans Gawar Phali
Coconut Khopra/Narial
Colocassia
Arbi vegetable Arbi
Colocassia LeaI Arbi Patta
Coriander/Cilantro Dhania
Corn/Maize Bhutta/Macca
Cucumber
Cucumber salad Kheera
Custard Apple Shitaphal, Saripa
DillSuwa
EnglishHindiPicture Eggplant (brinjal)
Baingan BhartaBaigan
EndiveGulsuchal
FennelMoti SaunIFenugreek Leaves
Fenugreek, methi spiceMethi
Fig Anjeer
French BeansFlash (Frash) Beans
Garlic
Garlic beneIits Lahsun
Ginger
Ginger root beneIits Adrak
Ginger DrySaunth GrapesAngoor
GuavaAmrud
Indian Gooseberry Amla
JackIruit Kathal
Jamoon, Jambu Fruit, BlackberryJamun
Karonda, Carissa carandas Karonda, Karanda
LettuceSalad Patta, Kasmisaag
LimeNimbu
Lemon Galgal/Nimbu
Lotus Stem, Lotus root Kamal Kakdi, Bhien, Natal Plum
Lychees Lichi
Mango
Mangom icecreamMangom Fruit creamAam
Mint Leaves
Mint beneIits Pudina
Mulberry Shehtoot
MushroomGuchi / Kukurmutta
Mustard leaves Sarson Ka Saag
Okra (Lady Finger)
Okra Bhindi vegetableBhindi
Olive Jaitun
Onion
StuIIed onion recipe Pyaz
Bengal Gram Flour
Chana besan recipe Besan

Chickpeas
Chole recipe Chhole
Corn/Maiz Mackka
Dal - PigeonpeaDal- Arhar
Green Gram Dal (Mung Dal)
Mung dal recipeDal- Mung Dhuli (Skinned)
Dal- Green Gram (Mung Whole)Mung Dal Sabut
Dal- TurTur Dal
Dal- Bengal GramChana Dal
Dal- Black Gram (orsebean) WholeUrad Sabut
Dal- Black Gram SplitUrad Dal Chhilka
Dal- Black Gram (skinned) Urad Dal Dhuli
Black Eye Beans
Lobia palak recipe Lobia
Kidney (Red) Beans
Rajma recipe Rajmah
Oat
Oat-Carrot Kheer Jo, Jaee, Jai, Javi
Rice
Plain rice recipe
Rice Pulao Biryani recipe
Spicy Rice recipe
Rice Chane-ki-Dal PulavChaval
Binach (Sweet Rice)
Besi Bela Bath
Fara Rice Balls recipe
Rice Pancake
Kheer
Rice FlakedPoha, Chiwada
WheatGehun
English Hindi Picture
Butter Milk
Mattha,
Chhach
Milk Dudh

ClairiIied Butter Ghee

Cream Malai/Cream

Curd/yogurt Dahi

Cottage Cheese Paneer

Whey
Chhach, Dahi
ka pani

Miscellaneous Items
Alum Phitkari

Castor Sugar Pithi Shakkar

Citric Acid Nimbu ka sat

Flaked Rice Poha, Chiwda

oney Shahad

Ice BaraI

Jaggery Gud

Pickle Achaar

PuIIed Rice Murmure

Psyllium usk Isbalgol

ReIined Ilour Maida

Rock salt Sandha namak

SaIIron Keshar

Semolina Sooji

Sugar Chini

SunIlower Surajmukhi

Vegetable Oil
Vanaspati, dalda, rath,
etc
Vermicelli Sevaian, Seviyan

Vinegar Sirka

Yeast Khameer

Almond Badam
Cashews Kaaju
Dates Khajur
Cudpahnut Chironji, piyala, Charoli
Pea Nuts in Shell Mungphali
Pea Nuts Mungphali
Pistachio Pista
Raisin, Currents KishmishWalnut Akhrot
What is A Negative Calorie Food?
Calorie is a unit oI energy. The energy can be measured by many methods. The calories in Ioods
depend on their composition and the calorie value oI a Iood is not actually its measured values,
but is the average energy oI a large number oI diIIerent samples oI the Iood.
1 calorie 4.184 joule
1 negative calorie -4.184 joules
Commonly Calories reIer to kilocalories.
1 kilocalorie (kcal) 4.184 kilojoules (kJ)
Negative calorie foods are Ioods, which use more calories to digest than the calories Iood
actually contains! Calories Irom these Ioods are much harder Ior the body to use. In other words,
the body has to work hard in order to extract calories Irom these Ioods. Even though a Iood may
contain equal amount oI calories, much less oI these calories can possibly turn into Iat in
negative calorie Ioods as Iewer calories are actually available to the body. This gives these Ioods
a tremendous natural Iat-burning advantage.
Consider the facts:
1. A piece oI dessert consisting oI 400 Calories (actually 400 kilocalories) may only require
150 Calorie (actually 150 kilocalories) to digest by our body, resulting in a net gain oI
250 calories which is added to our body Iat !
2. On the other hand, a 5 calorie raw piece oI celery will require much more calories to
chew and digest, so resulting in a net loss oI calories Irom our body Iat !! It implies that
the more you eat, the more you lose weight!!!
ThereIore, negative calorie Ioods are said to be good Ior achieving weight loss naturally without
starving.
How it works?
All Ioods have a nutrient (carbohydrate, Iat, protein), caloric (calories) and vitamin & mineral
content. Vitamins stimulate living tissues to produce enzymes that breakdown the caloric
nutrients oI that Iood.
The Ioods with negative calorie contain suIIicient vitamins & minerals that produce enzymes in
quantities suIIicient to break down not only its own calories, but additional calories Irom body in
digestion as well. This is called "negative calorie effect".
The Free List of Foods Possessing Negative Calorie Effect
The negative calorie Iood will have maximum beneIits when eaten without any empty calorie
Ioods (junk Ioods). There are several Ioods such as vegetables and Iruits that have negative
calorie eIIect. Some oI the Ioods that can be eaten in generous quantities are: Asparagus, Beets,
Carrot, Zucchini, Papaya, Strawberry, Raspberry, etc. Look at the list below.
Free List of Negative calorie Foods
Negative Calorie Vegetables
Asparagus
Beet Root
Broccoli
Cabbage
Carrot
CauliIlower
Celery
Chicory
ot Chili
Cucumber
Garden cress
Garlic
Green Beans
Lettuce
Onion
Radish
Spinach
Turnip
Zucchini
Negative Calorie Fruits
Apple
Blueberries
Cantaloupe
Cranberry
GrapeIruit
oneydew
Lemon/Lime
Mango
Orange
Papaya
Peach
Pineapple
Raspberry
Strawberry
Tomato
Tangerine
Turnip
Watermelon
Negative Calorie Diet
This diet is based on the Iact that in order to lose weight you have to burn more calories than you
consume. The diet recommends to eat the Ioods Irom the above list. The negative calorie diet
(some says it zero calorie diet) is very helpIul in Iast weight loss. You should know the complete
list oI the Ioods requiring your body to "burn" more calories processing them through your
digestive system than the actual calorie content oI the Iood itselI. This results in your body
burning up the excessive stored Iat!
... AILer beIng IuL und depressed Ior so Iong, LIIs Ius reuIIy boosLed my conIIdence und Iuve
IosL 1z Ibs In one week! TIunk you, recommend IL Lo uII my IrIends usIng uII oI my websILes.
....&#
Learn how to eat healthy and lose weight regularly by choosing the right Ioods.
It is claimed that people have lost two pounds daily on an average.
Get Negative Calorie Diet eBook. A complete list oI these Ioods with their pictures, over 150
recipes with Iood ingredients and 3 negative calorie diet plans.
What is Cholesterol?
Blood Cholesterol is an essential substance in our bodies Ior good health. It is a white, waxy
compound called sterols, present in every cell oI the body. It is produced by our body Ior several
purposes.
Cholesterol DL LDL Ratio
Cholesterol Test
Cholesterol Units
Raise DL Cholesterol
Lower LDL Cholesterol
igh Cholesterol Foods
Low Cholesterol Foods
Cholesterol Lowering Nutrients
Psyllium husk and cholesterol lowering recipes
Cholesterol lowering Ioods
Cholesterol Lowering Juices
Low Cholesterol Diet
Lower Cholesterol
Cholesterol FAQs
Cholesterol Terms and deIinitions
Cholesterol erbal Remedy
Omega 3 Foods
Cholesterol in Children
Warning Signs oI eart Attack
Your Knowledge on Cholesterol
Super Foods Ior eart Protection
Foods and Diet Ior eart
Cholesterol is essential Ior the development oI our hormones and brain Iunction. The result oI
not having enough cholesterol is depression and irritability.
In some people cholesterol is produced more than is required by the body, especially when the
diet contains saturated Iats. Saturated Iats in the diet Iorce the body to make too much
cholesterol. The dietary cholesterol is Iound only in animal products. Saturated Iats are Iound
both in animal and vegetable Ioods and dairy products.
Blood cholesterol is oI two main categories: igh density Lipoproteins (HDL) and Low density
lipoproteins (LDL). People with a high DL cholesterol levels have low incidence oI heart
disease. DL is a sort oI cleaner that clean the deposit oI Iats in the blood arteries. DL is
improved with regular exercise and eating low Iat Ioods. The cholesterol to HDL ratio is also
important than the individual values oI DL and LDL.
Oxycholesterol is Worse
igh levels oI total cholesterol and LDL cholesterol can increase the risk oI heart attacks. Now,
scientists have discovered a little-known type oI cholesterol, oxycholesterol which may prove to
be the most serious and lethal cardiovascular health threat oI all.

Scientists Irom China reported in the National Meeting oI the American Chemical Society in
August 2009 that Iried and processed Iood, particularly Iast Iood, contains high amounts oI
oxycholesterol.

Oxycholesterol is as important as LDL and DL cholesterols and should not be ignored. Their
study demonstrated that oxycholesterol boosts total cholesterol levels and reduces elasticity oI
arteries and promotes atherosclerosis (hardening oI the arteries) more than other cholesterols.
But a healthy diet rich in antioxidants can counter these eIIects.
Cholesterol Levels, Cholesterol Numbers
Healthy Cholesterol Levels, Numbers & Ranges
Total Cholesterol Level
Below you will notice the cholesterol level values in two diIIerent cholesterol units mmol/L and
mg/dL
In adults, a blood cholesterol level below 2 mg/dl is considered to be desirable.
Desirable: Less than 200 mg/dL or 5.17 mmol/L
Borderline high risk: 200-239 mg/dL or 5.17-6.2 mmol/L
High risk: 240 mg/dL or 6.2 mmol/L and over
LDL Cholesterol Level
Less value oI LDL cholesterol is better.
Desirable Levels of LDL cholesterol: Less than 130 mg/dL or 3.35 mmol/L
Borderline high risk of LDL cholesterol: 130-158 mg/dL or 3.35-4.0 mmol/L
High risk of LDL cholesterol: 160 mg/dL or 4.15 mmol/L and over
HDL Cholesterol Level
igh value oI DL cholesterol is better.
Desirable Levels of HDL cholesterol: more than 40 mg/dL or 1.04 mmol/L.
Normal Cholesterol Level: Total cholesterol less than 200 mg/dL and DL-cholesterol (good
cholesterol) 40 mg/dL or greater.
Get Your Lipoprotein Profile: Total cholesterol 240 mg/dL and above, regardless oI DL-
cholesterol level
Get Your Lipoprotein Profile: Total cholesterol less than 200 mg/dL and DL cholesterol
(good cholesterol) less than 40 mg/dL.
See for other risk factors: Total cholesterol between 200 to 239 mg/dL and DL-cholesterol
(good cholesterol) 40 mg/dL or greater.
Recently, the recommendation is that the hdl ldl cholesterol ratio is as important as individual
levels oI DL cholesterol and LDL cholesterol.

Foods That Lower Cholesterol
The Iollowing Iood items are cholesterol lowering Ioods that can lower your risk oI heart
disease.
Cholesterol levels
Cholesterol Ratio
Cholesterol Test
Cholesterol Units
Low Cholesterol Foods
Lower Cholesterol
Cholesterol FAQs
Omega 3 Foods
eart Foods and Diet
More ~~
1. Apples (Can reduce risk up to 50)
Research in Netherlands has shown that the phytochemicals in apples could help cut the
risk oI death Irom heart disease or stroke in halI. Drinking 12 ounces oI apple juice or
eating two whole apples a day is beneIicial.
2. Berries Berries like strawberries and cranberries are rich in antioxidants, which reduce
the risk oI heart disease.
3. Onions (Can reduce risk up to 25)
Eat halI a raw onion a day raises DL (good) cholesterol an average oI 25 percent in
most people with cholesterol problems.
4. Legumes/Beans (Can reduce risk up to 30)
The Iiber, protein and other compounds present in legumes, lentils and beans can reduce
cholesterol, blood clotting and improve blood-vessel Iunction. These are also a great
source oI Iolate, which keeps homocysteine levels (an indicator oI heart trouble), in
check. One serving oI dried beans/legumes a day can reduce cholesterol by up to 10.
For lentil/legumes/beans recipes, go to lentil/legumes/beans recipes.
5. Oats (Can reduce risk up to 29)
Oats contain beta-glucans, a soluble Iiber. Eating about one-cup oI cooked oatmeal a day
signiIicantly decreases blood cholesterol levels. For cholesterol reducing recipes
containing oats, go to Cholesterol lowering recipes.
6. Nuts - Pistachios & Walnuts
Eating 67 grams oI nuts, including in-shell pistachios, can signiIicantly lower total and
LDL cholesterol levels by upto 5 and 7 respectively and triglycerides by upto 10,
according to a study reported in the Archives oI Internal Medicine in May 2010.
"In-shell pistachios are good Ior lowering cholesterol & triglycerides, improve blood
vessel Iunction, blood sugar control, act as potent antioxidant and oIIer weight
management beneIits, all oI which are important Ior improving heart health," according
to Martin Yadrick, immediate past-president oI the American Dietetic Association.
Walnuts (Can reduce risk up to 45)
Walnuts contain omega 3 Iatty acids, which lowers cholesterol and prevents blood clots.
Eating walnuts can decrease your total cholesterol level by 12 and LDL cholesterol
level by 16.
Peanuts (Ground nuts)
Peanut contain vitamin E, a powerIul antioxidant that is shown to signiIicantly reduce the
risk oI cardiovascular diseases and cancer. Peanut has high bioIlavonoid resveratrol
which helps improve blood Ilow in the brain by about 30, thus reducing the risk oI
stroke. Adding even small amounts oI peanut products to the diet can reduce LDL
cholesterol by 14.
7. Olive Oil, Canola Oil (Can reduce risk up to 40)
OI all cooking oils, olive oil contains the largest proportion (77) oI monounsaturated Iat
and has powerIul antioxidants, which lowers LDL cholesterol without aIIecting DL
levels. .
8. Psyllium Husk for High Cholesterol
3g to 12g soluble Iiber Irom psyllium seed husk when included as part oI a diet low in
saturated Iat and cholesterol may reduce total cholesterol and LDL levels.
9. Vegetables Green leaIy vegetables like spinach, Ienugreek - methi and broccoli are Ioods
rich in iron, magnesium, calcium and antioxidants that protect our heart against
cholesterol.
10.Herbs for lowering cholesterol
Green tea, Terminalia, Arjuna, RauwolIia serpentine, Sida CordiIolia and Digitalis
Pupurea are heart Iriendly herbs. These herbs can be taken in the Iorm oI tea.
What is Metabolism?
Metabolism is the amount oI energy (calories) our body burns to maintain itselI. It is essentially
the speed at which our body's motor is running.The speed at which our body burns calories is
called the metabolic rate.

The metabolism is based on the number oI calories we burn throughout the day. Our body
constantly burns calories to keep us going whether we are eating, sleeping, cleaning etc.
Once the daily business oI breathing, eating, moving and other activities are met, any unused or
surplus calories get stored, mostly in the Iorm oI Iat. This means that iI you take in more calories
than you use, you will gain weight.
People with a lower percentage oI body Iat (i.e. muscular) have a higher metabolism than others
that are less muscular because muscle uses more calories to maintain itselI than Iat.
Some people have a slower metabolic rate and have a harder time staying slim. A slow
metabolism actually causes to store Iat. The slower the metabolic rate, the greater the weight
gains.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is what your body needs at rest to maintain normal Iunctions
like beating oI heart, respiration and the maintenance oI body temperature at a thermostatic
setting just under 100 deg. All these mechanical and thermometric Iunctions require a base level
oI energy. About 60-75 oI energy is expended by the body at rest in such activities.
You use another 10 oI calories to digest and metabolize Iood.
Facts on Metabolism
1. The amount oI calories you burn varies with the type oI Iood you eat. You burn more
calories to breakdown a steak than a banana. Very Iew calories are expanded in breaking
down simple sugars.
2. The resting metabolism or the metabolic rate depends on age, gender, physical condition,
the amount oI Iat and muscle in your body.
4 Younger persons have higher (Iaster) metabolism because oI the increased
activity oI cells.
4 You had a very high metabolism at your birth. At mid thirties, metabolism slows
by 3 to 5 per decade. By age 55, you require 150 Iewer calories per day than in
your mid thirties. For that reason, you should cut back on calories or increase your
activity level to burn more calories, otherwise you will store additional Iat in your
body resulting in increased weight.
4 Men generally have a 10-15 Iaster BMR than women because male body has
greater percentage oI lean muscle tissues.
3. Exercise can increase your BMR.
Basal Metabolic Rate can be calculated by the following formula oI the World ealth
Organization.

BMR Ior

Female | 655(9.6 x Weight in kilogram) (1.7 x eight in centimeter) - (4.7 x Age) |

Male | 66(13.7 x Weight in kilogram) (5 x eight in centimeter) - (6.8 x Age) |
Causes for Low Metabolism
O Fasting
O A low calorie diet
O Snacking throughout the day on high sugar Ioods (candy, colas, cakes, gum).
O Eating or drinking too much sugar containing Ioods.
O Lack oI physical activity.
O Under active thyroid.
How to Increase (speed up) Metabolism
O To boost metabolism, do not skip any meals. Eat 5-6 small meals during the day. Starving
will slow down your metabolism.
O Exercise daily
O Build your muscles. Do you Know: 1 pound oI Iat burns only 2 calories a day while 1
pound oI muscle burns 50 calories a day !!! The more muscle you build, the Iaster your
metabolism will be, and the more calories you will burn while at rest. When muscle mass
decreases, the metabolic rate also drops.
O Avoid alcohol, sugar, and Iastings
O Drink 8-10 glasses oI water daily.
O Eat Ioods with high nutrition values
O Take apple cider vinegarhoneygarlic. It is good Ior increasing metabolism.
Metabolism Boosters: Metabolism Boosting Foods
Some oI the tips Ior increasing or speeding boosters are given below:
Natural Metabolism Booster Foods:
Note that Ioods can increase your metabolism only marginally. Only the liIestyle changes can
make a dramatic eIIect on metabolism.
Foods that increase or speed up metabolism are given below:
1. Wholegrains and oats
2. Yogurt, Yoghurt, Dahi, Curd
3. Drinks: Green tea, milk, coIIee, soy milk, water.
4. More metabolism boosting foods:
5. Dry Fruits: Almonds (raw)
6. Fruits and Vegetables: Apples, asparagus, beans, berries, broccoli, cabbage, carrots,
celery, cucumber, crapeIruits, lemons, limes, oranges, pinach, sprouts, tomatoes.
7. Herbs: Cayenne peppers (chilli), cinnamon, jalapenos, curry, garlic.
8. Meat and Fish: BeeI, chicken, pork, salmon, sardines, tuna, turkey
Getting enough sleep can help to keep the hormones leptin and grehlin in balance, which
regulates your metabolism and appetite.
Some over the counter pills Ior speeding up the metabolism are available that contain animal
thyroid. You should not take these products as these may have side eIIects as diarrhea, increased
heart rate, excessive sweating, nervousness, tremors, bulging eyes, etc
Be physically active. In an activity like walking, bowling, dancing or playing golI, the energy
you expand is greater iI you have more weight to move around. A 140 pound man who walks 3
miles in an hour burns 220 calories as compared to a person oI 110 pound, who burns only 180
cal going the same pace.
Homeopathic medicine: Phytolacca mother tincture
Generally it is assumed that simple carbohydrates increase blood glucose levels rapidly, and
complex carbohydrates have a slower eIIect. This may not be true Ior all Ioods. Recent work into
the Glycemic Index (GI) has changed the understanding oI the relationship between ingested
carbohydrates and blood glucose levels.
Some carbohydrates are slow releasing, while the others are Iast releasing. The glycemic index
(GI) is a measure oI how Iast a carbohydrate triggers to raise the blood sugar. The higher the
number, the greater the blood sugar response.
All carbohydrates can be assigned a value, known as glycemic index (GI), compared to glucose
(some like to compare to white bread). The glucose is the Iastest releasing carbohydrate so it has
been assigned a glycemic value oI 100.
All complex carbohydrates are not the same. For example, a glucose polymer Maltodextri, is a
complex carbohydrate, but it has a GI oI ~100 . This means that it rapidly raises blood glucose
levels. Similarly all simple carbohydrates are not bad. A good example is that oI Fructose, a
simple carbohydrate which has GI oI ~20. This means that Iructose is slow sugar releasing.
The glycemic index is a better method for classifying good and bad carbohydrates as it
relies upon actual post-meal blood glucose response.
Note the Iollowing points related to Glycemic index oI Ioods.
1. A low glycemic index value Ior a Iood indicates a slow rise in blood glucose and insulin
levels. Conversely, a high GI value indicates that it results in a rapid rise in blood glucose
levels and hence a spike in insulin response.
2. The glycemic index tells us about the quality oI the carbohydrate in the Iood, not its
quantity. The GI oI Iood will remain the same, even iI you double the amount oI
carbohydrate in your meal. This is because the glycemic index is a relative ranking oI
Ioods Ior the same amount of carbohydrate (50 gram). But this will raise your glucose
levels to a higher level and take longer to return to baseline. You should thereIore note
that the GI value does not take the quantity oI carbohydrate you eat.
3. The GI applies only to Ioods containing signiIicant amounts oI carbohydrate. Most whole
grain cereal products, legumes and vegetables, except potatoes have low glycemic index
as they contain only a small amounts oI carbohydrate.
How is Glycemic Index determined?
Glycemic index oI a Iood is determined by measuring the change in the blood sugar level oI one
or more people aIter eating 50 gram oI digestible carbohydrate (i.e. total carbohydrate minus
Iiber) oI the Iood and then consuming a reIerence Iood such as glucose or white bread. The
experiment is repeated and an average is taken over a set period oI time. This gives the Iood`s
glycemic index.
Different Glycemic Index for the Same Food
There appears to be a conIusion on values oI glycemic index. You may have noticed diIIerent
values oI glycemic index Ior the same Iood item in the literature. This may be due to the
Iollowing reason:
As mentioned above, Iood glycemic index is assessed by taking glucose as a reference. Some
scientists take white bread as the reference. ence the two values diIIer. Examine the
Iollowing values:

Food
Glycemic
Index
White Bread
Reference
Glycemic
Index
Glucose
Reference
Bagel 103 72
Potato,
white,
boiled
80 56
Rice, white 83 58
Pizza,
cheese
86 60

The actual value is not important. owever, iI you watch the above values, you will Iind that
each Iood glycemic index based on white bread as reIerence to the glucose as reIerence has a
ratio oI 1.43 (approx.). So iI you know the glycemic index based on one reIerence, you can Iind
it based on the other reIerence.
For example,
Rice GI 58 (Glucose based) 58 x 1.43 83 (Bread based)
Low, medium and high Glycemic Index
What is considered as a low glycemic index Iood or a high glycemic index Iood. The Iollowing
table gives an idea.

Glycemic Index(GI)
Value
with reference to
Glucose
igh Glycemic Index 70 or more
Medium Glycemic
Index
56 to 69
Low Glycemic Index 55 or less
The values oI glycemic index and glycemic load Ior a number oI Iood items Ior a serving size are
given at Glycemic Index List oI Foods.
Low Glycemic Foods
1. Vegetables
Most oI the vegetables (except potato) have negligible glycemic index as there is very
little carbohydrate in a serving.
AlIalIa, asparagus, broccoli, beans, cabbage, carrot, chickpeas, cucumber, garlic, kidney
beans, leek, lentils, lettuce, mushroom, onion, peas, pepper, spinach, squash, soybean,
tomatoes.
2. Fruits
Almost all the Iruits have negligible glycemic index as there is very little carbohydrate in
a serving.
Apple, banana, blueberry, cherries, grapeIruit, green grapes, kiwi Iruit, orange, pear,
plum, prunes, raspberry.
3. Drinks
Drinks Apple juice, carrot juice, coIIee, tea, tomato juice, water.
4. Other food
nuts
dairy products
seeds
bran based muesli
barley
buckwheat
meat
5.List Of Low Cholesterol Foods
6. II a Iood label shows cholesterol-Iree but it contains lot oI saturated Iats, then it is bad Ior
your health. Low Cholesterol Food means 20 milligram or less cholesterol and 2 g or
less saturated Iat.
7. Cholesterol levels
Cholesterol DL LDL Ratio
Cholesterol Test
Cholesterol Units
Psyllium husk and cholesterol lowering recipes
Cholesterol lowering Ioods
Lower Cholesterol
Cholesterol FAQs
Omega 3 Foods
Foods and Diet Ior eart
8. Know the cholesterol Iree Ioods and low cholesterol Ioods Irom the list below. Even iI a
Iood is cholesterol-Iree, it may be loaded with Iat so you should avoid such Ioods.
Food Cholesterol
All Fruits 0 mg
All Vegetables 0 mg
All Pulses 0 mg
All Grains 0 mg
All Nuts 0 mg
All Seeds 0 mg
All Vegetable oils 0mg
oney, Sugar, Jam 0 mg
French Iries 0 mg
Alcoholic Beverage 0 mg
Alcoholic Beverage 0 mg

1. Clean your teeth aIter eating by toothbrush and dental Iloss. Use a correct toothbrush, and
brush and Iloss correctly.
2. Visit the dentist regularly. Periodontal disease oI gums is common in adults and in older
people. The dentist can remove plaque Irom teeth, reducing the number oI bacteria - a
key to helping prevent tooth decay and gum disease.
Teeth Care
Myths about teeth
Foods Good For Teeth
Toothbrush
Dental Floss
omemade Toothpaste & Mouth wash
Fluoride Toothpaste
Teeth Whitening & Bleeching
Bad Breath Causes & Cures
Toothache Remedies
Sensitive TeethBleeding Gum Disease
Gingivitis Bleeding Gum Treatment
3. II you experience the Iollowing, then you have chances oI a periodontal disease:
Gums bleeding during brushing
Red and/or swollen gums
Gums that have pulled away Irom the teeth, Pus between the teeth and gums
Bad breath
Loose teeth.
4. Don't ignore gums that bleed when you brush or Iloss or changes in the way your teeth Iit
together when you bite.
5. Ask your dentist about cosmetic options Ior improving the appearance oI teeth that are
stained or chipped.
6. Don't use tobacco products; they can increase your risk oI gum disease and cancer oI the
mouth and throat.
7. Don't chew on hard objects that could crack a tooth.
8. Wear a mouth guard when playing active sports.
9. Eat a balanced diet Ior good overall health, selecting a variety oI Ioods Irom the Iive
main Iood groups (bread, cereals, and other grain products; Iruits; vegetables; meat,
poultry, Iish and alternatives; milk, cheese, and yogurt), and limit snacks.
10.Eating sweetened cereals dry is bad Ior teeth, always add milk.
11.Drinking Irequent cups oI tea or coIIee with sugar added will increase the risk oI teeth
decay.
12.When less saliva is available on very hot days, one should not consume Ioods containing
sugars that stick in the teeth.
13.Chewable vitamin C tablets with or without sugar are acidic and are a hazard Ior not only
children's teeth but also to adult's teeth. Do not use lemon juice Ior whitening because
vitamin C will cause the teeth to lose calcium damaging teeth quicker than anything else.
14.Tips for Babies teeth
4 Don't give babies a bottle containing milk, juice or a Iormula in bed, this is a not
good Ior their teeth. The sugars Irom milk or juice around the mouth Ior long
periods can lead to decay in a baby's little teeth.
4 Prolonged breast Ieeding with small Ieeds every Iew minutes can also lead to
tooth decay.
4 When babies get teeth, it is important to give them Ioods to chew. Young children
need help to clean their teeth properly.
Simple tips Ior healthy teeth as recommended by American Dental Association are given
below.
1. Brush your teeth twice daily with Iluoride toothpaste and clean between your teeth daily
with Iloss or an interdental cleaner. This takes just a Iew minutes a day. Use a correct
toothbrush, and brush and Iloss correctly.
2. Eat a balanced diet Ior good overall health, selecting a variety oI Ioods Irom the Iive
main Iood groups (bread, cereals, and other grain products; Iruits; vegetables; meat,
poultry, Iish and alternatives; milk, cheese, and yogurt), and limit snacks.
3. See your dentist regularly Ior a dental examination and proIessional cleaning - a key to
helping prevent tooth decay and gum disease.
4. II you experience the Iollowing, then you have chances oI a periodontal disease:
Gums bleeding during brushing
Red and/or swollen gums
Gums that have pulled away Irom the teeth, Pus between the teeth and gums
Bad breath
Loose teeth
5. Ask your dentist about cosmetic options Ior improving the appearance oI teeth that are
stained or chipped.
6. Don't use tobacco products; they can increase your risk oI gum disease and cancer oI the
mouth and throat.
7. Don't chew on hard objects that could crack a tooth.
8. Don't ignore gums that bleed when you brush or Iloss or changes in the way your teeth Iit
together when you bite.
9. Wear a mouth guard when playing active sports.
10.High protein foods in diet are generally recommended Ior weight gain diet, athletes and
body builders. They are recommended to include Iood sources oI high protein in their
diet such as meat, poultry and Iish, eggs, dairy products, seeds and nuts, beans and lentils,
grains like wheat, rice, barley and corn, and soy products.
11.
12.
13.
14.Protein Requirement & Function
Protein in Milk, Yogurt, Cheese
More ~~
15.Are you looking Ior Ioods high in protein or protein rich Ioods? The table below gives the
protein content oI Ioods. Make your list oI Ioods that are high in protein to make a high
protein diet.
16.igh protein diet includes Ioods like eggs, milk, spinach, soybean, quinoa, meat, Iish,
whole grains, rice, beans, legumes, corn, oats, peas and peanut butter which are good
sources oI high protein.
Description
Weight
(g)
Measure
Content
per
Measure
(g)
AlIalIa seeds, sprouted, raw 33 1 cup 1.32
Artichokes, (globe or French), cooked, boiled,
drained, without salt
120
1
medium
4.18
Asparagus, canned, drained solids 72 4 spears 1.54
Asparagus, cooked, boiled, drained 60 4 spears 1.55
Asparagus, Irozen, cooked, boiled, drained,
without salt
180 1 cup 5.31
Avocados, raw, CaliIornia 28.35 1 oz 0.60
Avocados, raw, Florida 28.35 1 oz 0.45
Beans, baked, canned, plain or vegetarian 254 1 cup 12.17
Beans, baked, canned, with pork and tomato
sauce
253 1 cup 13.05
Beans, black, mature seeds, cooked, boiled,
without salt
172 1 cup 15.24
Beans, Cowpeas (Blackeyed), immature
seeds, boiled, without salt
165 1 cup 5.23
Beans, Cowpeas (blackeyed), immature seeds,
Irozen, cooked, boiled, drained, without salt
170 1 cup 14.43
Beans, Cowpeas, common (blackeyes,
crowder, southern), mature seeds,
172 1 cup 13.30
Beans, Kidney beans, red, mature seeds,
canned
256 1 cup 13.44
Beans, Kidney beans, red, mature seeds,
cooked, boiled, without salt
177 1 cup 15.35
Beans, Lima beans, large, mature seeds,
canned
241 1 cup 11.88
Beans, Lima beans, large, mature seeds,
188 1 cup 14.66
Beans, Mung beans, mature seeds, sprouted,
124 1 cup 2.52
Beans, Mung beans, mature seeds, sprouted,
raw
104 1 cup 3.16
Beans, Navy beans, mature seeds, cooked,
boiled, without salt
182 1 cup 15.83
Beans, Pinto beans, mature seeds, cooked,
171 1 cup 14.04
Soybeans, mature cooked, boiled, without salt 180 1 cup 22.23
Beans, Snap beans, green, canned, regular
pack, drained solids
135 1 cup 1.55
Beans, Snap beans, green, cooked, boiled,
125 1 cup 2.36
Beans, White beans, mature seeds, canned 262 1 cup 19.02
Beet greens, cooked, boiled, drained, without
salt
144 1 cup 3.70
Beets, canned, drained solids 170 1 cup 1.55
Broccoli, raw 88 1 cup 2.62
Broccoli, cooked, boiled, drained, without salt 156 1 cup 4.65
Beets, cooked, boiled, drained 170 1 cup 2.86
Beets, cooked, boiled, drained 50 1 beet 0.84
Cabbage, Chinese (pak-choi), cooked, boiled,
170 1 cup 2.65
Cabbage, Chinese (pe-tsai), cooked, boiled,
119 1 cup 1.79
Cabbage, cooked, boiled, drained, without salt 150 1 cup 1.53
Cabbage, raw 70 1 cup 1.01
Cabbage, red, raw 70 1 cup 0.97
Carrots, cooked, boiled, drained, without salt 156 1 cup 1.70
Carrots, Irozen, cooked, boiled, drained,
without salt
146 1 cup 1.74
Carrots, raw 110 1 cup 1.13
CauliIlower, cooked, boiled, drained, without
salt
124 1 cup 2.28
CauliIlower, Irozen, cooked, boiled, drained,
without salt
180 1 cup 2.90
CauliIlower, raw 100 1 cup 1.98
Celery, cooked, boiled, drained, without salt 150 1 cup 1.25
Celery, raw 120 1 cup 0.90
Corn, sweet, white, cooked, boiled, drained,
without salt
77 1 ear 2.56
Corn, sweet, yellow, canned, vacuum pack,
regular pack
210 1 cup 5.06
Corn, sweet, yellow, cooked, boiled, drained,
without salt
77 1 ear 2.56
Corn, sweet, yellow, Irozen, kernels cut oII
cob, boiled, drained, without salt
164 1 cup 4.51
Corn, sweet, yellow, Irozen, kernels on cob,
cooked, boiled, drained, without salt
63 1 ear 1.96
Cucumber, peeled, raw 119 1 cup 0.68
Cucumber, with peel, raw 104 1 cup 0.72
Dandelion greens, cooked, boiled, drained,
without salt
105 1 cup 2.10
Endive, raw 50 1 cup 0.63
Garlic, raw 3 1 clove 0.19
Lentils, mature seeds, cooked, boiled, without
salt
198 1 cup 17.86
Lettuce, cos or romaine, raw 56 1 cup 0.91
Lettuce, iceberg (includes crisphead types),
raw
55 1 cup 0.56
Lettuce, looseleaI, raw 56 1 cup 0.73
Mushrooms, canned, drained solids 156 1 cup 2.92
Mushrooms, cooked, boiled, drained, without
salt
156 1 cup 3.39
Mushrooms, raw 70 1 cup 2.03
Mustard greens, cooked, boiled, drained,
without salt
140 1 cup 3.16
Okra, cooked, boiled, drained, without salt 160 1 cup 2.99
Okra, Irozen, cooked, boiled, drained, without
salt
184 1 cup 3.83
Olives, ripe, canned (small-extra large) 22 5 large 0.18
Onions, cooked, boiled, drained, without salt 210 1 cup 2.86
Onions, dehydrated Ilakes 5 1 tbsp 0.45
Onions, raw 110 1 whole 1.28
Onions, spring or scallions (includes tops and
bulb), raw
100 1 cup 1.83
Parsley, raw 10 10 sprigs 0.30
Parsnips, cooked, boiled, drained, without salt 156 1 cup 2.06
Peas, edible-podded, cooked, boiled, drained,
without salt
160 1 cup 5.23
Peas, edible-podded, Irozen, cooked, boiled,
160 1 cup 5.60
Peas, green, canned, regular pack, drained
solids
170 1 cup 7.51
Peppers, hot chili, green, raw 45 1 pepper 0.90
Peppers, hot chili, red, raw 45 1 pepper 0.90
Peppers, sweet, green, cooked, boiled,
136 1 cup 1.25
Peppers, sweet, green, raw 119 1 pepper 1.06
Peppers, sweet, red, raw 119 1 pepper 1.06
Potato, baked, Ilesh and skin, without salt 202 1 potato 5.05
Potatoes, baked, Ilesh, without salt 156 1 potato 3.06
Potatoes, boiled, cooked in skin, Ilesh,
without salt
136 1 potato 2.54
Potatoes, boiled, cooked without skin, Ilesh,
without salt
135 1 potato 2.31
Potatoes, hashed brown, home-prepared 156 1 cup 3.78
Pumpkin, canned, without salt 245 1 cup 2.70
Pumpkin, cooked, boiled, drained, without
salt
245 1 cup 1.76
Radishes, raw 4.5 1 radish 0.03
Spinach, canned, drained solids 214 1 cup 6.01
Spinach, cooked, boiled, drained, without salt 180 1 cup 5.35
Spinach, Irozen, chopped or leaI, cooked,
boiled, drained, without salt
190 1 cup 5.97
Spinach, raw 30 1 cup 0.86
Squash, summer, all varieties, cooked, boiled,
180 1 cup 1.64
Squash, summer, all varieties, raw 113 1 cup 1.33
Squash, winter, all varieties, cooked, baked,
without salt
205 1 cup 1.82
Squash, winter, butternut, Irozen, cooked,
240 1 cup 2.95
Sweet potato, canned, vacuum pack 255 1 cup 4.21
Sweet potato, cooked, baked in skin, without
salt
146 1 potato 2.51
Sweet potato, cooked, boiled, without skin,
without salt
156 1 potato 2.57
Tomatoes, red, ripe, canned, stewed 255 1 cup 2.42
Tomatoes, red, ripe, canned, whole, regular 240 1 cup 2.21
pack
Tomatoes, red, ripe, raw, year round average 180 1 cup 1.53
Tomatoes, sun-dried 2 1 piece 0.28
Tomatoes, sun-dried, packed in oil, drained 3 1 piece 0.15
Watermelon, raw 286 1 wedge 1.77
17.
18.Protein content of other High Protein Vegetarian Foods
19.
Description
Weight
(g)
Measure
Content
per
Measure
(g)
Buckwheat Ilour, whole-groat 120 1 cup 15.14
Buckwheat groats, roasted, cooked 168 1 cup 5.68
Bulgur, cooked 182 1 cup 5.61
Bulgur, dry 138 1 cup 11.70
Cornmeal, degermed, enriched, yellow 140 1 cup 17.21
Cornmeal, whole-grain, yellow 122 1 cup 9.91
Noodles, chinese, chow mein 45 1 cup 3.77
Oat bran, cooked 219 1 cup 7.03
Oat bran, raw 94 1 cup 16.26
Peanut butter, smooth style, with salt 16 1 tbsp 4.03
Quinoa, cooked - 1 cup 11
Rice, brown, long-grain, cooked 125 195 5.03
Rice, white, long-grain, regular, cooked 158 195 4.25
Spaghetti, cooked, enriched, without added
salt
140 1 cup 6.68
Spaghetti, whole-wheat, cooked 140 1 cup 7.46
Tempeh 225 1 cup 31
ToIu, Iirm, prepared with calcium sulIate and
magnesium chloride
81 1/4 block 6.51
Wheat Ilour, white, all-purpose, enriched,
bleached
125 1 cup 12.91
Wheat Ilour, whole-grain 125 1 cup 16.44
Wheat Ilour, white, bread, enriched 125 137 16.41
Whole wheat bread 2 slices 2 slices 5
Veggie burger 1 patty 1 patty 5-24

Nutrition Facts & Tips
We all should eat Ioods with nutrients. You should know why nutrition is important Ior your
health. It is a good idea to know all the nutrition Iacts oI the Ioods you buy. Make a habit oI
reading the nutrition Iood labels on the product to know the nutrition Iacts oI the product.

You should buy the things which are low in saturated Iat, cholesterol and Ioods high in dietary
Iiber, vitamins and mineral. Keep in mind that you should be eating a balanced diet according to
Iood pyramid. ave a variety. No single Iood can supply all nutrients you need. For example,
oranges do not have vitamin B12 but have vitamin C, whereas cheese has no vitamin C but
contains vitamin B12.
II we are deIicient in any nutrient, then we will soon Iall sick. Even our nails can reveal the
deIiciency oI nutrition.
Some Ioods such as vegetables, Iruits and whole grains have good nutrition and are relatively
low in calories. These are good Ioods to eat. Foods high in both sugars and Iat provide calories
and may be low in vitamins, minerals and Iibers. So you should avoid such Ioods.
Women oI childbearing age, young children and teenage or adolescent girls should eat enough
iron rich Ioods. They also need to eat more Ioods rich in calcium. Know your daily nutrition
needs using nutrition chart.
Myths About Nutrition
Many people have misconceptions on certain Iood nutrition as given below:
1. You should not eat fat as all fats are bad: rong.
Fat is an essential requirement Ior our body. owever, Iat consumption in excess is not
good. Note that all Iats are not bad. Saturated Iats and trans Iats are bad, whereas
monounsaturated and polyunsaturated Iats are good. Eating 45 gram (1.5 ounces) nuts per
day along with a diet low in saturated Iat and cholesterol may reduce the risk oI heart
disease, according the FDA.
2. Nuts are fattening: rong.
Nuts are high in polyunsaturated and monounsaturated Iats and plant sterols which lower
LDL cholesterol.
3. Brown sugar is harmless: rong.
The brown sugar and white sugar contain almost the same nutrition. The brown sugar is
nothing but white sugar with added molasses. Some make oI dark brown sugar having
properties similar to jaggery (gud is good.
4. Don't eat sugar, it will cause diabetes: rong.
Type 2 diabetes is caused due to an inactive liIestyle, excessive body weight and a high
Iat diet. II you don't have diabetes, eating sugar will not make you diabetic. owever, iI
you have diabetes, then you should control your suage intake.
Nutrition Values
Nutrient Dense Foods
The Ioods that provide adequate amounts oI vitamins and minerals with Iew calories are known
as nutrient dense Ioods. Foods that are low in nutrient density supply calories but only small
amounts oI nutrients, or none at all.
Sugars, alcohol and saturated and trans Iats provide provide little, iI any, oI the essential
nutrients but gives unnecessary calories.
The Iollowing pages give detailed nutrition values oI a variety oI Iood items including Iast Ioods,
Indian home made Ioods, Indian ready to eat (ready made) Ioods and other Ioods.
Nutrition Health Articles
O Nutrition Chart, Nutrition Guide
O Vitamins B, Folic Acid soluble in water
O Vitamins Facts soluble in Iat
O Minerals, sources & beneIits
O Vitamin D
O Vitamin D deIiciency and symptoms
O Foods with Vitamin D
O Vitamin D levels and overdoses
O Essential Nutrients & Their Sources
O Food Pyramid
O Antioxidants and Iree radicals
O Antioxidants vitamins and supplement
O Foods high in Antioxidants
O Foods high in iron list
O Iron DeIiciency Anemia
O Calcium rich Ioods
O Low or high potassium Ioods
O Foods igh in Fiber
O igh Fiber Diet
O List oI Soluble Fiber Foods
O Protein
O Foods high in Protein
O Foods high in Trans Iats
O Low Sodium Foods & Diet
O Foods igh in Sodium and Salt
O Sodium content oI Ioods in meat, Iast Ioods, Poultry
O Sodium in legumes, lentils, nuts, breads & pasta
O Sodium in snacks, soups, sauces, butter & cheese
O Sodium in vegetables, Iruits and juices
O Salt in meat, Iast Ioods, poultry, Iish
O Nutrition Iacts chart oI vegetables
O Calories in Iruits, vegetables, breads.
O Nutrition chart oI Nuts
O Fruit Nurition
O Nutrition values oI Lentils, Legumes, Pulses.
O Saturated, Monounsaturated and Polyunsaturated Fats
O Nutrition Iacts oI milk
O Protein in milk products
O Percentage oI calories as Iat in meat & Iish
O Carbohydrates & Complex Carbohydrates
O Low Carbohydrate Foods
O Carb Counter in Fruits & Fruit Juices
O Carb Counter in Vegetables
O Wheatgrass & its Nutrition values & BeneIits
O Mangosteen Fruit, mangosteen research and mangosteen juice beneIits
O Super Foods Ior Brain Power
Nutrition Facts on Fast Foods (includidng calories in Fast Foods)
O Cholesterol, Iats and calories in Iast Foods
O McDonald's BreakIast Nutrition
O McDonalds Nutrition: Desserts
O Nutrition : McDonald's Sandwiches
O Nutrition : McDonald's French Fries
O Nutrition : McDonald's Salads
O Nutrition : McDonald's Chicken
O McDonald's ealthy BreakIast
O Burger King's Nutrition: Sandwiches
O Nutrition : Burger King's Salads, Desserts, Sandwiches
O Nutrition : Burger King's Burgers
O SubWay Nutrition
O Nutrition : KFC's Low Fat Food Options
O Wendy's Ioods Nutrition
Nutrition Facts on Indian Foods (including calories in Indian Foods)
O Nutrition in Indian ome Made Foods
O Nutrition in Indian Roti/Chapatti/bread/Naan/Paratha
O Nutrition in Indian Vegetable Curries
O Nutrition oI Indian Curry Sauces
O Nutrition in Indian Meat Curries
O Nutrition in Indian Snacks, Pickles, Pappadums, Rice
O Nutrition oI aldiram Iood
O Nutrition oI chickpeas or chole
O Nutrition oI Kidney beans or rajmah
O Vitamin C
Vitamin C is the most abundant water-soluble antioxidant in the body that protects
against the pollution and cigarette smoke.

Natural Food Sources of Antioxidant Vitamin C
Citrus Iruits and their juices, berries (all types), dark green vegetables (spinach,
asparagus, green peppers, Brussels sprouts, broccoli, watercress, other greens), peppers
(capsicum), tomatoes, pineapple, cantaloupe, guava, mango and papaya.
O Vitamin E
Vitamin E is the most eIIicient Iat-soluble antioxidant abundant in the body. It is the
primary protector against oxidation.

Natural Food Sources of Antioxidant Vitamin E
Vegetable oils such as olive, soybean, corn, cottonseed, saIIlower
nuts, seeds, whole grains, wheat, wheat germ, brown rice, oatmeal, soybeans,
legumes/beans/lentils, sweet potatoes and dark leaIy green vegetables (spinach,
asparagus, green peppers, Brussels sprouts, broccoli, watercress, other greens).
O Selenium
Natural Food Sources of Antioxidant Selenium
Brazil nuts, brewer's yeast, oatmeal, brown rice, chicken, eggs, dairy products, garlic,
molasses, onions, salmon, seaIood, tuna, wheat germ, whole grains, and most vegetables.
O Beta Carotene (a form of vitamin A)
Natural Food Sources of Antioxidant Beta Carotene
Vegetables oI dark orange, red, yellow and green colors such as broccoli, carrots, kale,
spinach, sweet potatoes, red and yellow pepper (capsicum); and Iruits such as apricots,
cantaloupe and mango.
Should you take antioxidant vitamins and supplements?
Many people want to take antioxidant vitamins A, C and E. BeIore taking large doses oI these
vitamins and supplements you should know that scientific studies does not indicate that by
consuming antioxidant vitamins and supplement you will not need to reduce high blood
pressure, lower cholesterol or reduce your weight.
The long-term eIIect oI large doses oI these nutrients is not known. In some cases, large doses oI
antioxidant dietary supplement can harm you. (Read the eIIects oI overdoses oI vitamin
supplemnts A and E and eIIects oI overdoses oI vitamin supplemnts C and B.) For example, beta
carotene supplements may increase the risk oI lung cancer Ior smokers. The American eart
Association does not recommend taking antioxidant vitamin supplements until detailed results
are available.
The best way to give your body the needed antioxidants is to eat a variety oI Iruits and
vegetables. In certain medical conditions, however, your doctor may recommend to supplement
your diet with antioxidants.
Fruits and vegetables are loaded with natural antioxidants. The list oI high antioxidant Ioods
contain mostly Iruits and vegetables.

O uleL and ulseases
O @eraples
O ulseases and @reaLmenLs
O a and Lxerclse
O ld
O Ceneral PealL
O Pealln Medlclnal Perbs
Health benefits of Amla (Indian gooseberry)
February 17, 2009 in Diseases and Treatments, Food
Amla (Emblic Myrobalans) Therapy
Botanically called !hyllanthus emblica, syn. Emblica officinalis , (Indian gooseberry) it is a
rich source oI vitamin C, amino acid, tannin, polyphenolic compounds, Iixed oil, lipids and other
essential oils. It may be compared with Amrita` (nectar) oI the heavens owing to the medicinal
qualities oI this divine Iruit. Its regular consumption is an anti-dote Ior many ailments/disorders
like acidity, septic Iever, biliary colic, vomiting, insomnia, deIective vision etc.
Amla tree is Iound in all parts oI India. It is generally 20-30 It. high. Its bark is rough and
brownish in colour. It has regular branches, bluish yellow Ilowers, small leaves like that oI the
Imli (tamarind) tree. Its Iruit is round and greenish yellow in colour with six segments and a hard
seed inside. Among all the varieties that are available, the best is Kalami Ior its Iruit has lot oI
pulp, very small seed and is comparatively less sour and bitter in taste than others. It is especially
good Ior making jams, pickles, chutneys etc. Chyavanprash is also made Irom Amla only.

Perhaps owing to its medicinal qualities the indus treat it as a very sacred tree and worship on
Akshaya Navami`. In the Kartik month (mid Oct. to mid Nov.) iI one takes its dose regularly it
provides complete protection against all the disorders due to cold. Amla is unique as it doesn`t
leave its chemical ingredient even iI it is heated. It is a tree whose no part is useless. It also has
the atmosphere puriIying qualities. Chemically, besides being the best source to get Vitamin C
Irom, it also has gallic acid, tannic acid, sugar, albumen, calcium, protein, phosphorus,
carbohydrates, irons etc.
Amla as general tonic
Taking Amla and Black Til (black seseme seeds) in
equal quantity with honey or ghee cures mental and physical weaknesses.
To revitalise brain take a cupIul oI sugarless milk with the murabba oI Amla.
Taking even one raw Amla every morning even with water makes one`s body enough resistance
to Iight with various ailments.
Taking milk in the morning aIter licking one teaspoon oI ground Amla powder mixed with
honey imparts Ireshness and strength to the body. Intellect get sharpened iI one takes the pulp oI
Iresh Amla or Amla juice with honey or ghee every morning and evening.
As an eye tonic and cure of eye ailments
Washing eyes with cool water having Amla powder soaked and strained is good Ior the eyes and
it also improves eye-sight.
Washing the eyes with ground Amla and til powder water (soak Amla and Til powder in water
overnight and strain it) in the morning cures burning sensation in the eyes.
Applying pulp oI Amla on the head and washing the hair aIter massage helps in curing burning
sensation in the eyes and heaviness oI the head. (See also : Remedies Ior premature greying oI
hair)
ave Amla powder washed down with milk to improve your eyesight.
Eating 10 gms. oI Triphala (the powder made by mixing even quantity oI irda, Bahera (Behda)
, Amla powders) with 1 tsp oI honey keeps eyes very healthy strong and sparkling.
aving Triphala powder with honey not only keeps eyes bright and shining but it is also very
good Ior the digestive system.
For curing head and heart ailments
Taking Amla Murabba every day in the morning cures physical and mental debility. Taking
Amla juice is ideal Ior keeping your head and eyes strong.
Massaging the scalp with Amla oil beIore going to bed removes mental weakness.
Taking Amla powder with cow`s milk or Misri (even amount) with water gives relieI in heart
ailments.
Applying paste made up oI dried Amla powder with Kumkum, Neelkamal and rose-water cures
headache. Applying paste oI Juice oI 2 to 3 Amla or its pulp mixed with little rose water and 3 to
4 pieces oI kesar (saIIron) in it-on the aIIected part Ior 15 mts. relieves the pain oI migraine.
Curing involuntary nocturnal emission
Taking 10 gms oI Iresh Amla juice with 1 gm. oI powdered haldi (turmeric) and honey every
morning and evening cuers this problem. ( See also : health benefits of turmeric )
Taking Amla water (soak dried Amla powder in 1:3 proportion in water Ior 12 hours, strain the
water and mix 1 gm. haldi powder) regularly helps in curing night discharge problem. (See also :
Remedies for Sexual Impotence)
Problems connected with uro generative system
Taking 1 gm Amla powder, kala jeera and 2 gms. ground misri with cold water cures the
problem oI bed wetting.
Taking milk aIter eating Iresh Amla juice or dried Amla powder with gur (jaggery) cures
stranguary.
Applying paste oI Amla near the naval portion helps in curing urinary problem. Boil 20 gm. pulp
oI dried Amla in 160 gms. water till 40 gms. is leIt. Then mix 20 gms. oI Gur (Jaggary) in it.
Drinking this potion helps in urinary problem.
Taking crushed Amla pulp (aIter straining it) mixed with misri cures blood in urine.
Taking 20 gms Iresh Amla Juice with 10 gms. oI honey and water twice a day cures problem
connected with urination.
Acidity and digestive problems
Licking one tea spoon oI dried Amla powder with honey or ghee aIter dinner checks acidity.
(See also : Remedies Ior acid peptic ulcers)
Female ailments
Taking 3 gms. powdered Amla with 6 gms. honey every day Ior one mouth cures the problem oI
leucorrhoea.
Leucorrhoea is also cured by taking powder oI Amla seed with honey or mjsri regularly. Taking
20 gms. Iresh Amla juice mixed with honey regularly Ior a month cures weakness oI the
generative system.
Blood impurities
Taking Amla juice or powder with honey puriIies blood.
Taking 5 gms. oI powder (made Irom 20 gms triphala, 20 gms. black pepper, 10 gms. pure
sulphur, 5 gms. oI neem leaves and mehandi leaves-ground in Iine powder Iorm) with a glass oI
water twice a day cures all impurities oI blood.
Diabetes
Taking Iresh Amla juice with honey checks diabetes.
Piles
Soak 15 gms. Amla and 15 gms. oI mehandi (myrtle) leaves overnight in 400 gms. water strain
the liquid in the morning. Drinking this water checks piles. Taking 5 gms. oI triphala churna with
a glass oI whey helps in curing piles. Also, taking Iresh Amla juice with halI tsp oI ghee and 1
tsp. oI honey and 100 gms. oI milk-aIter lunch-cures even chronic piles problem.
Stone-problem
Taking Amla powder with radish helps in checking stone in bladder by breaking the stones and
throwing it out with urine. The best time to have them is morning or evening.
Constipation
ave 1 tsp dried Amla powder with milk or water beIore retiring Ior the day. It helps in
imparting movements to the bowels and keeping the system clean. Also taking strained water oI
mashed Iresh Amlas soaked overnight in lukewarm water helps in evacuating the bowels. Taking
4 tsp Iresh Amla juice and 3 tsp honey mixed in a glass oI water relieves constipation. II
constipation is caused by worms, take about 20 gms. Iresh juice oI Amla every day to kill the
worms.
Cold and cough
Taking two tsp oI Iresh Amla juice with honey twice a day helps in taking out the phlegm and
controls cold. Also, taking milk in which a little Amla powder and ghee boiled in the evening
helps in dry cough. Licking Amla powder with honey regularly twice or thrice a day also cures
chronic dry cough.
Skin troubles
II there is the problem oI extreme dryness oI the skin, taking tea boiled with pieces oI Amla in it
mixed with sugar and milk helps greatly. Itching problem is cured by applying Amla churna in
chameli oil (dry Amlas in shade, powder them and mix them in chameli-Jasmine oil. The bottle
should be kept in shade) on the part oI the body where itching is gives reting. (See also :
Remedies Ior Acne)
Baldness and other allied problems
Washing the head with Amla-juice mixed with water aIter rubbing the scalp Ior 10-15 mts. with
Iresh Amla juice helps in restoring the vitality oI hair. Soak dried Amla, arar, Bahera and
Shikakai in an iron utensil overnight and mesh them nicely, washing your hair regularly with this
strengthens the hair and checks hair loss.
Applying the paste oI Amla powder mixed in lemon juice on the hair 10 to 15 mts. beIore
washing them with Amla water keeps the hair strong and shining.
Dying the hair with the Iollowing herbal paste makes them turn automatically black and strong.
Make the paste oI Amla and Mehandi leaves and apply it on the hair. Keep it applied Ior about
15 to 20 mts. Then wash it oII with lukewarm water. This will make your hair black and shining.
Washing the hair with dicoction oI Amla removes dryness oI the scalp, checks dandruII and
stops excessive Iall and the greying oI hair.
Massaging the head with Amla oil imparts natural glow to hair, relieves mental tension and
induces sleep.
1aundice
Soak 4 Munnakkas (big raisins) in juice oI 4 Iresh Amla. AIter one hour grind the soaked
munakkas and mix it with Amlajuice. Taking this potion twice a day gives relieI in Jaundice.
Mix a churna in the Iollowing way. Grind each oI Amla, dry ginger (Read more on health
benefits of ginger), black pepper, 3 gms. oI iron bhasm and little turmeric. Lick this churna
mixed with a teaspoonIul honey helps cure Jaundice.
Gout
Taking Iresh Amlajuice with old ghee-heated a little-regularly Ior a Iew says relieves stiIIness oI
joints and helps in curing gout.
Removing the spots leIt by measels, chicken pox, small-pox etc.
Take bath with the water having Amla juice mixed in it. Also, apply the paste made oI Amla and
til in equal quantity ground in cold milk added with 3 or 4 drops oI rose water on spots and let it
stay Ior sometime and then wash it oII with Amla soaked water.
Boils in mouth
Doing gargles with water having Iresh Amla juice twice or thrice a day gives great relieI and
helps curing the boils. AIter gargles apply Iresh Amla juice on the boils and let saliva ooze out.
Lices in hair
Applying the paste oI ground seeds oI Amla mixed with lemon- especially on the roots oI the
hair and washing aIter halI an hour will clear the lices Irom the hair. Even when washing it oII
use the water having little oI Amla juice.
Amla as the beautifying agent
Application oI the Amla paste mixed with turmeric and-oil on- body makes the skin clear, soIt
and improves the complexion.
Drinking Amla juice mixed with honey in the morning makes the complexion glowing and
blemishless.
Application oI the Amla paste on the Iace and washing it oII aIter 10 to 15 mts class pimples and
heals up the spots so created.
Checking menstrual disorder
Take boiled pulp oI Amla with honey two times a day relieves the pain in the bleeding.
Taking Amla juice mixed with ripe banana 3 to 4 times a day during periods-checks proIuse
bleeding.
Insect-bite
Applying the paste made oI Triphala powder mixed with cow`s urine-on the aIIected part-
relieves the poisonous eIIects oI insects. Drinking Amla juice will also help in such cases.
General maintenance of health
Munching raw Amla or one piece oI Amla Murabba washed down with milk is an ideal breakIast
Ior staying healthy and living till ripe old age.
Also, taking Chyavanprash (having enough oI Amla) in the morning is also very good tonic Ior
maintaining good health.
Taking sharbat oI Amla in summers keeps the body cool even in the height oI summers
sbwagandba Healtb Benefits
Ashawgandha is hailed as the Indian Ginseng and is an integral constituent in many Ayurvedic
preparations. It provides relieI against insomnia, diabetes, nervine disorders, joint pain, general
debility and male impotence.
Ashwagandha Origin
Ashwagandha is a greyish, erect shrub that Ilourishes in India and North America. The leaves are
ovate and glabrous while the Ilowers are inconspicuous, greenish or yellow in colour. The berries
are small, globose with yellow seeds.
Ashwagandha Medicinal Properties
The ashwagandha roots are astringent, somniIerous, stimulant, aphrodisiac, diuretic, thermogenic
and tonic. The roots, leaI and the whole plant are used in medicine. According to Ayurvedic
principles, Ashwagandha is the best herb Ior balancing Vata in the body. Vata governs all
movement in the body, including the movement oI nerve impulses through the nervous system.
Numerous clinical studies have shown that Ashwagandha is very eIIective in reducing
inIlammation, treating tumors, decreasing stress, increasing mental activity, invigorating the
body, and as an antioxidant.
Ashwagandha Home Remedies
It is used to treat the Iollowing conditions:
O Ashwagandha For Arthritis
Asaanda as anLllnflammaLry and Lnlc prperLles and ls a nderful supplemenL fr
reumaLld arLrlLls Cllnlcal sLudles ave sn LaL naLurally ccurrln sLerld llke
cmpunds ln Asaanda are as effecLlve ln Le manaemenL f lnflammaLln as Le
synLeLlcally manufacLured ydrcrLlsne @e paln rellevln ablllLy ls cmparable L asplrln
and penybuLazne lLuL Le unsavry sldeeffecLs 8ead Ler ArLrlLls Pme 8emedles
O Herbal Remedy For Diabetic Neuropathy
Asaanda renned fr lLs adapLenlc and anLllnflammaLry prperLles ls very effecLlve
ln cases f dlabeLlc neurpaLy lL lmprves Le eakness faLlue and elL lss assclaLed
lL dlabeLlc neurpaLy 8ead Ler ulabeLes Pme 8emedles
O Ashwagandha For Insomnia
WlLuL slmply acLln as a sedaLlve Asaanda calms Le bdy and mlnd lnL prducln
beLLer sleep lLs re[uvenaLlve and nervlne prperLy elps lL lnsmnla and sLress 8ead Ler
lnsmnla Pme 8emedles
O Natural Cure For Male Impotence
A Leaspn f Asaanda rL pder ls advlsed fr lncreased sexual vlLallLy and sperm
cunL @e erb acLs as a aprdlslac by beln a erbal re[uvenaLlve and a nervlne cmpund lL
lncreases Le acLlvlLy f Le sLerldal rmnes llke LesLsLerne and presLerne
Asaandas acLlve prlnclple alkallds and lLanllds are renned fr Lelr sLlmulaLln
prperLles lL ls nL nly effecLlve ln men buL lL men as ell
O Ashwagandha Makes You Stronger
A Leaspn f Asaanda leyam prepared lL Le rL pder ee and ney ls advlsed
fr Llssue bulldln and enanced eneral sLrenL lL ls used ln muscle eakness and prvldes
nuLrlLln fr all Le seven Llssue layers f Le bdy Le lymp bld muscles faL bnes
marr and nervus Llssue and semen
O Natural Remedy For Stress
Asaanda calms Le mlnd prmLe resLful sleep and lncreases menLal clarlLy lL ls an
adapLen LaL calms Le nerves and lmprves Le bdys ablllLy L deal lL pyslcal and
emLlnal sLress
O Herbal Remedy For Nervine Disorders
A Leaspn f Asaanda leyam prepared lL Le rL pder ee and ney ls advlsed
fr nervlne dlsrders llke ysLerla epllepsy and even arklnsn dlsease
O Ashwagandha Fades Leucoderma
Leucderma r vlLlll ls a embarrassln skln cndlLln LaL causes a radual lss f Le melanln
plmenL resulLln ln lLe paLces n Le skln Asaanda alds ln Le reducLln f Lese
paLces
O Natural Poison Antidote
dered Asaanda rLs are lven as an anLldLe fr acnlLe plsnln lL can als
ellmlnaLe Lxlns accumulaLed ln Le sysLem due L sypllls and Ler crnlc allmenLs
Ashwagandha Side Effects
Ashwagandha is generally saIe; however, it should not be used by pregnant or nursing women,
young children, or those with severe kidney or liver disease. In some clinical studies, it has
shown to increase thyroid levels and should not be used by hyperthyroid patients. Ashwagandha
is traditionally used Ior its sedative properties and should not be combined with other sedating
drugs
^tbîtis Home Remedies
Arthritis pain can be treated naturally with turmeric, ashwagandha, garlic, ginger, camphor,
guggulu, capsaicin and other holistic ingredients. The term Arthritis means an "inIlammation oI
the joints". It is characterized by joint inIlammation, stiIIness, swelling and pain. The two most
common types are osteoarthritis, a painIul condition in which the joint cartilage gradually breaks
down, and rheumatoid arthritis, a systemic disease that can cause severe pain and crippling. Both
oI these disorders have similar symptoms and respond to the same treatments.
Types of Arthritis
Rheumatoid arthritis could be an autoimmune malIunction like the presence oI rheumatoid
Iactor (R) in the blood, which may attack on the body's joint tissue. It could also be a
mycoplasmic or bacterial or viral inIection, overgrowth oI harmIul bacteria in the gastrointestinal
tract, Iood allergies, toxic metal accumulation or emotional stress.
Osteoarthritis can be caused by Iood allergies, obesity (it places extra stress on joints),
emotional stress, poor digestive health, hormone imbalance or earlier vulnerabilities like a prior
Iracture, poor posture or other injuries.
Arthritis Symptoms
The symptoms oI osteoarthritis could include morning stiIIness, painIul and swollen joints,
restricted range oI motion and deIormity oI joints. The symptoms Ior rheumatoid arthritis could
be morning stiIIness, lumps under the skin at the site oI damaged joints, deIormity oI joints in
long-term cases, Iatigue, weight loss, weakness and occasional Iever and inIlammation, pain or
tenderness and discoloration in the joints, especially the shoulders, elbows, wrists, Iingers, ankles
or toes.
Arthritis Lifestyle Choices
O Smkln lncreases Le lncldence and sympLms f 8eumaLld arLrlLls
O unL baby yur acy [lnLs lnsLead lve Lem a d rkuL Muscle sLrenLenln exerclses
alkln ya and slmmln lmprves clrculaLln L Le [lnLs sls dn carLllae lss and
lmprves rane f mLln @ry L exerclse fr aL leasL 30 mlnuLes a day and be sure L lnclude
sLreLcln and aerblc acLlvlLy
Arthritis Diet
O Carllc lner and Lurmerlc elp reduce Le lnflammaLln assclaLed lL arLrlLls @ey are anLl
lnflammaLry and analeslc ln naLure lnclude Lem frequenLly ln ckln
O SaLuraLed anlmal faLs plyunsaLuraLed ydrenaLed and parLlally ydrenaLed lls lncrease
lnflammaLln Clls llke exLravlrln llve ll mea3 faLLy aclds fund ln cldaLer fls llke
salmn sardlnes and errlns alnuLs and flaxseeds reduce lnflammaLln Cnsume Lese
lnsLead
O lrulLs LaL are l ln clLrus flavnlds llke rapefrulLs elp reduce lnflammaLln
O Zlnc ls a mlneral essenLlal fr prper lmmune sysLem funcLln eas leumes ysLers eaL
erm le eaL prducLs and mllk are rlc ln zlnc Pave aL leasL ne a day
Arthritis Herbal Remedies
O Turmeric Eases 1oint Pain
@urmerlc cnLalns anLllnflammaLry prperLles LaL are beneflclal aalnsL reumaLld arLrlLls
ln a labaraLry sLudles f raLs Lurmerlc exLracLs blcked a prLeln llnked L sellln and paln f
lnflammaLln AddlLlnally curcumln ls a perful anLlxldanL and ls able L neuLrallze free
radlcals LaL cause avc n Le [lnLs 8eular usae f Lurmerlc can srLen Le duraLln f
mrnln sLlffness lner alkln Llme and reduced [lnL sellln @urmerlc ls als effecLlve lL
CsLearLrlLls ln lLs ablllLy L reduce paln and dlsablllLy 8ead Ler @urmerlc Pme 8emedles
O Ginger Remedy For Arthritis
Clner cnLalns a cemlcal called Zlnlbaln lc ls analeslc ln naLure and reduces paln caused
by muscle aces arLrlLls eadace mlralne eLc Clner ll r lner pasLe can be added L
Le massaln ll L sLe Le acln muscles A deccLln f dry lner and casLr rLs can
be Laken every mrnln fr lubrlcaLln f Le [lnLs and rellef frm paln 8eular use f lner
leads L Le reducLln f prsLlandls lc are Le cmpunds assclaLed lL paln @us
lner as a mulLlfaceLed appllcaLln ln ArLrlLls 8ead Ler Clner Pme 8emedles
O Ashwagandha Acts Against 1oint Pain
Asaanda as anLllnflammaLry and Lnlc prperLles and ls a nderful supplemenL fr
reumaLld arLrlLls Cllnlcal sLudles ave sn LaL naLurally ccurrln sLerld llke
cmpunds ln Asaanda are as effecLlve ln Le manaemenL f lnflammaLln as Le
synLeLlcally manufacLured ydrcrLlsne @e paln rellevln ablllLy ls cmparable L asplrln
and penybuLazne lLuL Le unsavry sldeeffecLs 8ead Ler Asaanda Pme
8emedles
O Garlic Reduces 1oint Pain
Cnsume a crused arllc deccLln dally L sLe Lse acln [lnLs ln cllnlcal sLudles arllc
as sn L reduce paln and lnflammaLln assclaLed lL reumaLld arLrlLls lL als lnlblLs
Le frmaLln f free radlcals LaL acceleraLe [lnL damae 8ead Ler Carllc Pme 8emedles
O Guggulu Arthritis Remedy
Cuulu ls an anLllnflammaLry and a paln reducln erb u culd cnsume 230 m capsules
Llce dally lL arm mllk
O Capsaicin Application For Arthritis
@ ease Le paln f arLrlLls apply a cream cnLalnln capsalcln an acLlve lnredlenL ln cayenne
pepper L Le palnful areas
O Devil's Claw Treats Arthritis
uevlls cla ls a ppular LreaLmenL fr sLearLrlLls as lL can lmprve paln rane f mLln and
Le Llme needed L recver frm sLlffness
O Camphor Stimulation For Arthritis
Campr ls a deLxlfler and a sLlmulanL n Le clrculaLry sysLem and as suc lL exclLes Le
bld clrculaLln and lves rellef ln reumaLlsm arLrlLls uL eLc lL ls als anLl pllsLlc lL
reduces sellln f bdy parLs leces f campr can be added L sesame r musLard ll and
used fr Lls appllcaLln 8ead Ler Campr Pme 8emedles
O Natural Remedy From Tinospora
@lnspra ls a ppular Ayurvedlc medlclne fr reumaLlsm A deccLln made frm Llnspra
pder and dry lner ls very effecLlve lL reumaLlc paln uL and lnflammaLln urlnk an
unce befre meals Llce a day 8ead Ler @lnspra Pme 8emedles
Arthritis, Healing With Supplements
O Vitamin C Eases 1oint Pain
8L 8eumaLld and CsLe ArLrlLls lll beneflL frm vlLamln C as lL reduces lnflammaLln
vlLamln C ls an anLlxldanL LaL prevenLs Le free radlcals frm damaln Le lmmune cells
Mre n vlLamln C
O Vitamin E Supplementation For Arthritis
vlLamln L ls anLer elemenL LaL elps bL klnds f arLrlLls lL ls anLer anLlxldanL LaL
elp flL lnflammaLln Mre n vlLamln L
O Beta Carotene Remedy For Arthritis
8eLa CarLene ls yeL anLer anLlxldanL LaL ls a d anLldLe fr arLrlLls 8eLacarLene ls
presenL ln Le yell plmenL fund ln carrLs lnLer squas canLalupe and Ler yell and
rane frulLs and veeLables Mre n 8eLa CarLene
O Selenium Reduces Inflammation
Selenlum a mlneral ls used ln Le bdy fr Le prducLln f luLaLlne perxldase an
enzyme LaL rks lnslde [lnLs L flL Le free radlcals Sea fds meaL and le ralns are
rlc ln selenlum and lL elps lL bL Lypes f arLrlLls Mre n Selenlum
O Zinc and Copper For Arthritis
Zlnc aln lL cpper make an lnflammaLln flLln enzyme called super xlde dlsmuLase
@ls enzyme neuLrallzes free radlcals led lnslde lnflamed [lnLs Mre n Zlnc
a^meîc Healtb Benefits
Also known as the Indian SaIIron, Turmeric is an eIIective home remedy Ior common colds,
inIlammation, diabetes, arthritis, cancer, high cholesterol and skin conditions.
Turmeric Origin
It is a perennial herb cultivated in India, China, Taiwan, Sri Lanka, Java, Peru, Australia and the
West Indies. It is used extensively in Indian, Middle Eastern, Moroccoan and Asian cuisine. It
plays an important role in Indian rituals and is considered to be a sacred herb.
Turmeric Medicinal Properties
Turmeric is a thermogenic, anti-inIlammatory, antiseptic, anthelmintic, appetite inducing,
diuretic, laxative, expectorant and carminative herb. Turmeric is a good source oI Vitamin C and
potassium. It also contains a chemical called Curcumin which has good antiseptic and
antibacterial properties. In clinical studies, turmeric has established its anit-cancer and anti-
diabetic and anti-inIlammatory behavior.
Turmeric Home Remedies
It is used to treat the Iollowing conditions:
O Diabetic Home Remedy
Cne Lsp f Lurmerlc ls added L sme seberry(amla) [ulce and Lls mlxLure ls cnsumed
everyday AlLernaLlvely Lurmerlc exLracLs r capsules can be Laken @ls ls very effecLlve ln
nrmallzln Le bld lucse levels and reducln lnsulln reslsLance 8ead Ler ulabeLes Pme
8emedles
O Lose Weight With Turmeric
@urmerlc ls a claue lL sLlmulaLes Le prducLln f blle ln Le llver and Le excreLln f
blle vla Le all bladder @ls lncreases Le fl f blle ln Le sysLem Lus aldln ln Le
breakdn f dleLary faL lL als reverses many f Le lnflammaLry and meLabllc prblems
assclaLed lL beslLy Add Lurmerlc pder ln yur dally ckln L elp lL elL
reducLln 8ead Ler CbeslLy Pme 8emedles
O Natural Cure For 1oint Pain
@urmerlcs anLllnflammaLry prperLy ls beneflclal aalnsL reumaLld arLrlLls ln a labaraLry
sLudles f raLs Lurmerlc exLracLs blcked a prLeln llnked L sellln and paln f lnflammaLln
AddlLlnally curcumln ls a perful anLlxldanL and ls able L neuLrallze free radlcals LaL cause
avc n Le [lnLs 8eular usae f Lurmerlc can srLen Le duraLln f mrnln sLlffness
lner alkln Llme and reduced [lnL sellln @urmerlc ls als effecLlve lL CsLearLrlLls ln
lLs ablllLy L reduce paln and dlsablllLy 8ead Ler ArLrlLls Pme 8emedles
O Cholesterol Herbal Remedy
Curcumln Le acLlve cnsLlLuenL f @urmerlc as Le ablllLy L cmmunlcaLe lL Le llver cells
and sLlmulaLe Le LuL recepLrs @e lncreased presence f Lese recepLrs elps ln clearln Le
LuL r bad clesLerl frm Le sysLem Curcumln ls a rlc surce f vlLamln 86 and prevenLs
Le xldaLln f clesLerl Lus prLecLln Le earL frm plaques LaL can lead L a earL
aLLack r sLrke 8ead Ler ClesLerl Pme 8emedles
O Natural Acne Cure
@urmerlc prevenLs Le excesslve prducLln f sebum Le cemlcal LaL causes lly skln @aken
lnLernally and exLernally lLs anLlsepLlc and anLlbacLerlal prperLles are beneflclal fr acne Mlx
a plnc f Lurmerlc lL ccnuL ll r mllk and apply n Le acne and black eads @urmerlc nL
nly rks n dryln uL Le acne buL als erases any marks lefL belnd lndlans ruLlnely use a
Lurmerlc mask L llLen Lelr skln and remve unanLed faclal alr 8ead Ler Acne Pme
8emedles
O Natural Remedy For Cold
@urmerlc anLllnflammaLry prperLy allevlaLes lnflammaLln and cnesLln frm leLarlc
mucus membranes Add Lurmerlc pder lL sme pepper and [aery L a lass f L mllk
and Lake lL Lrlce a day AlLernaLlvely add a Lsp f Lurmerlc a quarLer Lsp f a[an and sme
ney L cup f bllln aLer urlnkln Lls lll relleve cnesLln and cure clds ln cases f
dry cu add sme ee L Le mlxLure 8ead Ler Clds Pme 8emedles
O Home Remedy For Indigestion
@radlLlnally lndlans add a plnc f Lurmerlc L lenLll and bean dlses @urmerlc ls cnsldered as
a dlesLlve blLLer and a carmlnaLlve 8y addln lL L sLarcy and eavy fd lLems lL lmprves
dlesLln reduces flaLulence and blaLln @urmerlc ls very beneflclal fr peple feel Llred
afLer eaLln as lL elps prcess Le fd beLLer 8ead Ler lndlesLln Pme 8emedles
O Turmeric Retards Cancer
-umerus sLudles ave demnsLraLed Le usae f @urmerlc lL ler raLes f breasL
prsLraLe lun and cln cancer lL prevenLs Lumrs frm frmln lL can elp sl Le
meLasLase f Le cancer lL desLrys muLaLed cancer cells s LaL Ley cannL spread and cause
mre damae L Le bdy Cverall lL can be used as a bradspecLrum anLlcancer aenL
O Colitis Home Remedy
lnflammaLry bel dlseases llke Crns and ulceraLlve CllLls can beneflL frm a frequenL
usae f Lls splce ln labaraLry sLudles cllLls lnduced mlce reacLed very ell L Le
admlnlsLraLln f curcumln Curcumln ls belleved L lnlblL cellular lnflammaLry aenLs and L
prvlde anLlxldanL capablllLy
O Curcumin Improves Memory
ln labaraLry sLudles Curcumln Le acLlve cnsLlLuenL f @urmerlc as sled Le prressln
f Alzlmers dlsease ln mlce SclenLlsLs Lerlze LaL Curcumln lnlblL Le prducLln f lL2 a
prLeln LaL aLLacks Myelln Le seaL LaL prLecLs Le nerves ln Le bdy SLudles s LaL
ln elderly lndlan ppulaLlns LaL ruLlnely use Lurmerlc as a splce lncldences f neur
deenaraLlve dlseases are l
O Herbal Remedy For Leucoderma
@urmerlc mlxed lL musLard ll as als prved useful ln leucderma AbuL 300 m f drled
r fres Lurmerlc rLs suld be runded and saked ln 8 llLres f aLer vernlL 8ll Lls
aLer Llll lL reduces L neelL f lLs lnlLlal quanLlLy and Len mlx Le sLralned deccLln lL
300 ml f musLard ll Warm Lls mlxLure Llll Le aLer ls ell absrbed and nly Le ll ls lefL lL
suld Len be sLralned and preserved ln a bLLle @e mlxLure suld be applled n Le lLe
paLces every mrnln and evenln fr a fe mnLs
O Natural Therapy For Wounds
@ls ls a very ppular lndlan remedy u can arresL bleedln ln fres unds by pluln Le
slLe lL sme Lurmerlc pder Culck llme can als be added L Le Lurmerlc L asLen Le
effecL
O Natural Treatment For Fungal Infection/Scabies
A pasLe f Lurmerlc ls applled especlally ln lnfecLlns affecLln Le crevlces f Le flners and
Les @e knn anLlbacLerlal anLl funal and anLlvlral prperLles f Lurmerlc make lL Le flrsL
and besL clce ln suc cndlLlns lf yu are sufferln frm urLlcarla Lakln a fres plece f
Lurmerlc rlzme n an empLy sLmac es a ln ay ln curln Lse erupLlns
O Home Remedy For Menstrual Disorders
@urmerlc ls a d anLlspasmdlc and elps smL Le mucles LaL cause mensLrual crampln
lL als reduces Le severlLy f paln MensLruaLln men uld beneflL by usln Lurmerlc
exLracLs L eeks prlr L expecLed mensLruaLln
O Natural Cure For Worm Infections/Scabies
@urmerlc ls a perful anLlbacLerlal aenL u can eL rld f lnLesLlnal rms by cnsumln a
rund pasLe f @urmerlc and curry leaves

Higb Cbolesteôl Home Remedies
igh Cholesterol can be mitigated with herbs like turmeric, garlic, coriander, guggulu, alIalIa
and Ienugreek. Cholesterol is a kind oI Iat in our blood and it plays a critical role in the
Iunctioning oI the bile, vitamin D, cell membranes, sex hormones and nerve sheaths. The liver
manuIactures about a gram each day and that is adequate Ior all our needs.
Cholesterol Types: The Good, the Bad and Triglycerides
Not all the cholesterol is bad Ior us. There are three kinds oI blood cholesterol - The good
cholesterol or the high-density cholesterol(DL), the bad cholesterol or the low-density
cholesterol(LDL) and triglycerides. DL helps to keep the arteries Irom clogging up and protects
against heart disease. LDL can block our arteries and increases our risks Ior heart disease.
Triglycerides are another Iorm oI Iat that can also increase our chances oI heart disease.
igh cholesterol, clinically termed as hyperlipidemia, is characterized by above-normal blood
levels oI low-density lipoprotein (LDL or bad cholesterol) and below-normal blood levels oI
high-density lipoprotein(DL or good cholesterol).
High Cholesterol Symptoms
UnIortunately, there are no obvious symptoms oI high cholesterol, so it's important to have your
doctor perIorm a blood analysis regularly. One sign oI high cholesterol can be a buildup oI
cholesterol rings under the eyes. But, do watch out Ior signs oI circulatory problems, dizziness,
mental conIusion or dullness and diIIiculty breathing aIter minor exertion. In some individuals,
excess cholesterol maybe stored in the skin and tendons, creating bumps known as xanthomas.
High Cholesterol Lifestyle Choices
O CeL reular medlcal ceckups and recrd yur clesLerl and cardlvascular rlsk marker levels
O Smkln ls a ue rlsk fr earL dlsease lf yu smke r are expsed L secnd and smke
and ave l clesLerl d qulL lmmedlaLely
O Lxerclse lers LuL levels lle ralsln Lse f PuL llnd an acLlvlLy LaL lnLeresLs yu and
pursue lL reularly
High Cholesterol Diet
O CaLs brn rlce beans and frulLs are d surces f sluble flber Sluble flber as a dramaLlc
ablllLy L reduce clesLerl levels
O -uLs especlally alnuLs ave been sn L reduce clesLerl and Lrllycerlde levels LaL a
andful dally
O Carllc and nlns elp ler LuL clesLerl lle ralsln PuL add Lem L yur dlses
frequenLly
O Cllve ll as been fund L lncrease PuL levels (Le d clesLerl) Wenever psslble
subsLlLuLe Lls fr yur ckln ll
O Suar and alcl sLlmulaLe Le llver L prduce mre clesLerl Avld alcllc beveraes
and all surces f reflned suar especlally sdas candy and baked ds
O SubsLlLuLe cffee and black Lea lL reen Lea lL as muc lesser caffelne levels Pl caffelne
lnLake as been llnked L l clesLerl Mrever reen Lea ls rlc ln anLlxldanLs lc may
prevenL clesLerl xldaLln
O WalnuLs cnLaln alpallnlenlc acld lc can elp ler clesLerl
High Cholesterol Herbal Remedies
O Garlic Treatment For Cholesterol
@e SankrlL rd Lasuna fr arllc means LaL lc devurs dlseases f Le earL lL ls
lndeed a d me remedy fr earL allmenLs Cmpunds ln arllc causes bld clLs L
dlsslve mre qulckly and lmprve bld fluldlLy SLudles s LaL arllc cnLalns ydren
sulflde lc lnLeracLs lL Le red bld cells and elps Le vessels and caplllarles L relax
@ls ln Lurns lers Le bld pressure lL als cnLalns pepLldes lc prevenLs bld pressure
frm ralsln and lers clesLerl levels Carllc deccLln r a fe clves f arllc ln fd ls an
excellenL cardlac supplemenL 8ead Ler Carllc Pme 8emedles
O Turmeric Lowers Cholesterol
Curcumln Le acLlve cnsLlLuenL f @urmerlc as Le ablllLy L cmmunlcaLe lL Le llver cells
and sLlmulaLe Le LuL recepLrs @e lncreased presence f Lese recepLrs elps ln clearln Le
LuL r bad clesLerl frm Le sysLem Curcumln ls a rlc surce f vlLamln 86 and prevenLs
Le xldaLln f clesLerl Lus prLecLln Le earL frm plaques LaL can lead L a earL
aLLack r sLrke 8ead Ler @urmerlc Pme 8emedles
O Amla Cholesterol Remedy
ln labaraLry sLudles amla as been prven L effecLlve fr l clesLerl and prevenLln f
aLersclersls lL sLrenLens Le earL muscles and causes aslnlflcanL decrease ln LLal
clesLerl LuL clesLerl vLuL clesLerl and Lrllycerldes A 300 m capsule f drled Amla
pder can be added L yur dally ruLlne afLer cnsulLln lL yur dcLr 8ead Ler Amla
Pme 8emedles
O Arjuna - The Heart Tonic
Ar[una ls a celebraLed Ayurvedlc remedy fr earL allmenLs lL as sn L lnlblL Le xldaLln
f l denslLy llpprLeln and revlve l denslLy llpprLeln raLl A deccLln frm Le bark
can be cnsumed Llce dally L lnsure aalnsL anlna l clesLerl and yper Lensln 8ead
Ler Ar[una Pme 8emedles
O Coriander Seeds For Cholesterol
repare a crlander seed deccLln r a crlander leaf [ulce and drlnk Lls every day lL keeps
Le bld clesLerl ln ceck by decreasln LuL r bad clesLerl and ralsln Le level f PuL
r d clesLerl ln Le bdy 8ead Ler Crlander Pme 8emedles
O Fenugreek For Cholesterol
lenureek ls rlc ln sLerldal(fursLanl) sapnlns nLably Lrlnesldes and dlsenln @ese
are respnslble fr lLs efflcacy n bld faL and clesLerl levels @ unces f fenureek seed
can be added as parL f Le dleL L develp a ealLler earL 8ead Ler lenureek Pme
8emedles
O Tulsi Heals the Heart
@ulsl ls a d surce f maneslum and lL elps Le earL muscles and bld vessels L relax lL
prmLes cardlvascular ealL and elp ler clesLerl 8ead Ler @ulsl Pme 8emedles
O Lower Cholesterol With Guggulu
@e Ayurvedlc erb Cuul ls a d medlcaLln fr beslLy and l clesLerl lL rks n
Le llver by lncreasln Le meLabllsm r Le breakln dn f Le bad clesLerl (LuL
clesLerl) and Lrllycerldes lL als prevenLs Le arLerles frm ardenln Cuul can be
cnsumed as capsules
O Alfalfa Sprouts And Cholesterol
8esearcers ave fund LaL bL alfalfa planL and alfalfa spruL sapnln preparaLlns blnd L
and absrb slnlflcanL quanLlLles f clesLerl Alfalfa ls als a rlc surce f pLasslum @e
seeds are enerally cnsumed as spruLs
High Cholesterol, Healing With Supplements
O Vitamin C
vlLamln C a perful anLlxldanL ls Le flrsL llne f defence aalnsL Le earL lL reduces Le
xldaLln f LuL and prevenL earL dlsease Mre n vlLamln C
O Vitamin E
vlLamln L ls yeL anLer perful anLlxldanL LaL lll prevenL Le clesLerl frm xldlzln
Mre n vlLamln L
O Niacin
-lacln a 8vlLamln as been fund L ler LuL clesLerl and Lrllycerldes lle ralsln Le
PuL levels ln Le bdy Mre n -lacln
O Selenium, Zinc and Copper
Mlnerals Selenlum Zlnc and Cpper are als effecLlve ln cnLrllln clesLerl lL bsLs Le
levels f luLaLlne and lers LuL Mre n Selenlum Zlnc and Cpper
Aloe Vera BeneIits ~ Eqvtkq Tkooq

Aloe Barbadensis Miller Plant
The aloe vera beneIits Ior our health are top numerous and astonishing.

Adopting aloe products into our daily nutrition habits is a great way to improve by a natural way,
our health, our body's regeneration and our beautiIul appearance.
At the same time we acquire balance oI mind and body and overal wellness. When we Ieel good,
healthy, beautiIul and overal regenerated --a healthy mind in healthy body--, we:
O avld frequenL vlslLs L Le dcLr
O acqulre pslLlve enery and
our external appearance and image is improved. And all this is apparent in all looks.

The unique and beneIicial Ior our health components oI aloe, prove that this natural dietary
supplement is essential in our nutrition.

It is noteworthy, that so many diIIerent products in various categories, in the recent years contain
a percentage oI aloe. And there is no wonder why Iood, health and wellness industries, consider
products Irom aloe as the key to their growth in the decade 2010 to 2020.
Nutrition and Health Benefits of Aloe Vera
Daily nutrition routine that includes aloe vera juice, bee products and other natural nutritional
supplements contributes greatly in how healthy we look, Ieel and think.

There is a strong connection between healthy nutritional habits, youthIul - younger looking
appearance and living better Iorever.

Aloe Barbadensis Miller Flower
Proper nutrients absorption and toxins elimination Irom our body is paramount to maintaining a
healthy body, a youthIul appearance and high energy levels.

This is achieved with the proper Iunctioning oI the digestive system. The adaptogenic properties
oI aloe are beneIicial Ior digestive Iunction.

A healthy digestive system, supported by aloe, absorbs better the nutrients and eliminates all
harmIul elements, thereby promoting our body's health.

Whether our body is healthy, it positively aIIects our thoughts and our actions. And so we enjoy
eIIects oI positive thoughts and actions and a better quality oI liIe.
Aloe and Immune Systems
Aloe vera drink has natural detoxiIying properties that work to cleanse the digestive system and
the circulatory system. Improved absorption oI nutrients has been connected with better blood
circulation and better body's nutrition at cellular level.

ealthy, oxygen-rich blood provides nutrients to the cells more eIIiciently. ealthy cells make
us appear younger. ealthy cells are also strong enough to Iight inIections. Aloe naturally
neutralizes only harmIul bacteria in our body and its regenerating - rejuvenating properties work
Irom the inside out.
Aloe Vera Anti-aging Properties
The potency oI anti-aging products is enhanced, when they have the added support oI aloe
working Irom inside.

Aloe Barbadensis Miller
Leaf's Inner Gel
The anti-aging properties oI aloe are these with the most signiIicant contribution to our
appearance and they have a big impact on our health and looks.

Aloe in the Iorm oI anti-aging aloe skin cream or aloe lotion has the ability to quickly penetrate
the various layers oI our skin and to reach the muscles oI our body; and this penetrating ability
can reach even deeper, up to the bones.

Thus, aloe can act at the cellular level to nourish and regenerate the cells, yielding excellent
results in the holistic approach to skin care.
Topical use of Aloe Vera
Let`s not Iorget that aloe is most appropriate Ior topical use. The pure aloe leaI inner gel is ideal
Ior the care oI burns, small wounds, abrasions and to alleviate symptoms oI skin conditions.

Topical skin care products and personal care products that include aloe are very eIIective.

Tip: On shopping aloe products, we have to trust only companies producing and oIIering
products Irom stabilized aloe barbadensis Miller.

atch this short video about
the new Forever Freedom2Co

Other aloe benefit
We can enjoy the health beneIits oI aloe vera and the natural results will be readily recognized in
our appearance, our positive energy and our standard oI living.

owever, there are also beneIits Irom the use oI aloe that help us restore our economic
independence.

SlLe Map | AbuL us W ls SLraL" | CnLacL us

1op

AloeveraChangeslives.com
Table of Content

oe Vera Uses
@ere are many ale vera uses and peple use Lls planL exLracL fr cenLurles
lllln are Le msL cmmn uses f Lls mlracle planL
oe Vera Iu|ce
Ale vera [ulce ls ne f Le msL perful cmpnenLs ln Lday's ealLy
llfesLyles @e beneflLs f drlnkln ale vera [ulce are abundanL ln dlesLlve sysLem
and deLxlflcaLln
ure oe Vera Ge
ure Ale vera Cel as many quallLles LaL are appealln L ealLcnsclus
peple u can experlence Le maxlmum beneflLs f Ale vera usln lL ln lLs
puresL frm
oe Vera Sk|n Care
Ale vera Skln Care prducLs ave muc L ffer @e unlque anLl aln quallLles f
Lls naLural planL exLracL yleld excellenL resulLs
Iace Sk|n Care
lace skln care ls Lyplcally assclaLed lL men buL many men are adpLln
ealLy anLl aln relmens lnL Lelr ruLlnes as ell -aLural erbal prducLs are
ldeal fr bL ppulaLlns
nt|ag|ng ersona Care Cosmet|c
SelecLln anLlaln persnal care csmeLlc prducLs can be cnfusln Ale vera
based naLural beauLy prducLs are very effecLlve sklncare prducLs LaL address
yur verall ealL
Iace Sk|n nt| g|ng
Amn Le blesL cncerns fr face skln anLl aln appraces are rlnkles
Pever Lese are [usL a parL f Le aln prcess LaL needs L be addressed ln
prper sklncare malnLenance
neath 8enef|ts of oe Vera Ge
@e ealL beneflLs f ale vera fr Lplcal use r fr nuLrlLlnal supplemenL ln
cn[uncLln lL Le ealL beneflLs f bee prducLs are amazln
8ee Iacts
Cnce yu aLer sme bee facLs yu beln L see aL amazln creaLures Ley
are eple beneflL frm ealLy bee prducLs as ney ryal [elly bee prplls
and pllen
8est Nutr|t|ona Suppement
lnfrmaLln abuL Le besL nuLrlLlnal supplemenLfree radlcals and
anLlxldanLs@e rlL cmblnaLln f vlLamlnealLy dleL and exerclse relmens
can ave sLunnln anLl aln effecLs
k|ds Nutr|t|ona Suppements
klds -uLrlLlnal SupplemenLs lL pyLnuLrlenLsvlLamlns and mlnerals are
lmprLanL fr ur klds rL and fr Le prper funcLlns f Lelr bdy
Nutr|t|ona Suppements for We|ght Loss
-uLrlLlnal supplemenLs fr elL lss lL ale vera ffer maxlmum resulLs
PealLy dlesLlve sysLem lncenLlve and elL lss exerclses arranL success
oeVera 20 our ages
Alevera 20 ur aes aL AleveraCanesllvescm 8ead all f ur @rue
SLrlesur ArLlclesur Ansered CuesLlns
our nswered uest|ons oe Vera
ur ansered quesLlns abuL ale vera Ask a quesLln and read Le anser
publlsed n a eb pae aL AleveraCanesllves
oe Vera 1rue Stor|es
Ale vera Lrue sLrles cnLrlbuLed by vlslLrs frm arund Le rldCreaLe yur
n eb pae free and sare lL us yur ale vera use Lrue sLry!
our rt|ces D|rectory
ur ArLlcles abuL ale vera and relaLed Lplcs SubmlL free and easy yur arLlcle
aL ur dlrecLry and recelve credlL as auLr!
L|v|ng 8etter Iorever
@e arL f llvln beLLer frever belns lL a ealLy dleL and exerclse plan LaL
lncludes nuLrlLlnal supplemenLs u can maxlmlze yur effrLs by lncrpraLln
naLural prducLs
MLM nome 8us|ness Cpportun|ty
An MLM me buslness pprLunlLy lL a repuLable cmpany ls ne f Le besL
ays L earn mney Ale vera prducLs mulLl level markeLln pprLunlLles ffer
many beneflLs fr emplyees L en[y
S|te 8u|d It! S8I! 1he art of S|te 8u|d|ng
SlLe 8ulld lL! S8l! makes nllne buslness success dable Anyne can succeed
lL an alllnne prcess Lls and uldance
oe Vera 8og Changes L|ves
Ale vera 8l Canes Llves ls abuL Le ealL beneflLs f ale vera and bee
prducLsrepuLable mlm me buslness pprLunlLy and prflLable slLe bulldln
out Us Who |s Strato?
W ls SLraL"a small Lalk abuL usSLraLprsperlLy vla ealLy mlnd ealLy
bdyale vera and nuLrlLlnal supplemenLs
Contact Us
CnLacL us u yu ave a quesLln cmmenL suesLln" -eed any klnd f
lnfrmaLln abuL ale vera"
oeveraChanges|ves r|vacy Center
AleveraCanesllves rlvacy CenLer as aLered all ur leal nLlces and
desclalmers ln ne place fr yur cnvenlence
oeveraChanges|ves S|te Map kprq r Iorrn
AleveraCanesllves SlLe Map C xpq loon t tto np
pqoq qo t o Cq q Aoq 8p t n q
Aoq 8p A(t Z
oeveraChanges|ves S|te Map
AleveraCanesllves SlLe Map ls a userfrlendly ulde elpln yu L dlscver all
Ale vera 8eneflLs and flnd uL Ale vera Canes Llves
oeverachanges|vescom S|te Search
Aleveracanesllvescm SlLe Searc CanL flnd aL yure lkln fr ln
Aleveracanesllves" @ry Le slLe searc!

8ead mre LLp//aleveracanesllvescm/#lxzz1-Cv9kWxC

What is Ajwain?
Ajwain(Carom Seeds) belongs to the same Iamily such as caraway, dil as well as cumin. ere in
India it is called bishop`s weed, ova or carom and is popularly used in the delicacies oI the states
oI Maharashtra and Gujarat in India. It adds Ilavor to the delicacies.
The ajwain seeds are mostly Iound in the state oI Madhya Pradesh in India, now popularly
known as Chhattisgarh. The herb is also grown in the home garden. It is also known Ior its
medicinal value in countries East Asia.
Ajwain seeds are very tiny, ridged and oval in shape. These grayish-green colored seeds appear
as cumin seeds. These seeds are chewed as they are considered to be oI medicinal value. They
are oI bitter and hot taste.
One can add these seeds into the dough oI the rotis, parathas, matris, khakras. One can use them
in dal, salad dressings, vegetables, as well as many savory preparations. In India ajwain is used
to Ilavor deeply Iried Ioods.
Health Benefits of Ajwain
The primary health beneIits oI ajwain are:
O Medlclnal value
O revenLs bad breaL
O 8educes LLace
O 8eneflclal fr a sre LraL
O rvldes rellef frm brnclLls as ell as asLma
O Pelps eL rld f lndlesLln
O revenLs flaLulence
O Lnances appeLlLe
O Cne can massae ne's les as ell as knees lL a[aln ll
O Manae vmlLln
O useful as a laxaLlve
O 8eneflclal ln earL dlseases
O LffecLlve ln LreaLln paralysls
O useful fr abdmlnal paln
O LffecLlve ln Le case f llver dlseases
O 8eneflclal fr eakness ln llmbs
O kldney malfuncLlnln
O Manaes muL plle
O useful ln remvln sLnes ln urlne
O useful ln cnLrllln lccups
Ajwain has many medicinal beneIits. It is oIten used in culinary dishes in India.
Related posts from Past:
1 20 LffecLlve PealL 8eneflLs f ppy Seeds
2 PealL 8eneflLs f Sesame Seeds
3 PealL beneflLs f Sunfler Seeds
4 PealL 8eneflLs f CllanLr
3 @p 13 LffecLlve PealL 8eneflLs f 8amb
Indian Vegetable Curry Recipes
1 8alnan 8arLa
alak aneer 8eclpe
kadal aneer 8eclpe
Aal Slmla Mlrc Mlxed vele
8lndl Ckra 8eclpe
Malal kfLa 8eclpe
@rll Slmla Mlrc 8eclpe
av 8a[l 8eclpe
Arabl Lar reclpe
kaddu 8eclpe
aneer Manasand 8eclpe
Sal aneer 8eclpe
karela sL 8eclpe
Crllled veeLables ln lLLa ckeL
Laukl kfLa reclpe
uum Al reclpe
8russelsspruLs reclpe
aneerka[u karl 8eclpe
Stuffed Vegetables
SLuffed Slmla Mlrc 8eclpe
SLuffed 8alnan 8eclpe
SLuffed karela 8eclpe
8esan SLuffed Slmla Mlrcl 8eclpe
SLuffed yaz reclpe
SLuffed @rl
Healing Foods According to Symptoms
Essential Nutrients and their sources , ealing Juices
Some oI the healing Ioods that are beneIicial in certain diseases like acidity, acne, arthritis,
asthma,cancer, cholera, cold and cough, constipation, diabetes, dysentry, heart disease, high
blood pressure, high cholesterol, high blood sugar, impotency, intestinal worms, jaundice, kidney
stones, ulcers, piles, pimples, teeth & gum problems and whooping cough.
O AcldlLy CrapefrulL CcnuL CrundnuL Pney !aery urL (Curd)
O rthr|t|s Apple 8anana Man Cucumber Carllc
O sthma Carllc
O nea|ng foods for Cancer CarrL Carllc Llme Lemn
O Choera 8lLLer Curd (karela) CcnuL aLer Cucumber Cnlns
O Cld and Cu Carllc Clner Llme Lemn
O CnsLlpaLln Almnds Cabbae CarrL Cucumber Llme LeLLuce 8anana 8eeL 8L
(Cukandar) Crn Cucumber uaLes lls 8alslns Syabeans Splnac Wle eeL (bread
puddln)
O Pealln fds fr ulabeLes 8enal Cram 8lLLer Curd (karela) lenureek (MeLl seeds)
CrapefrulL lndlan sberry (Amla) CrundnuLs !ambu lrulL (!amun) kldneybeans (8a[ma)
Llme LeLLuce Man leaves Syabeans
O Dysentry 8anana CarrL Carllc CrundnuLs lndlan sberry (Amla) !ambul lrulL (8se
apple !amun) Man seeds meranaLe (Anar)
O PearL ulsease Cabbae CarrL Pney Apple Asparaus (SL Mll) Carllc Cnlns Cranes
Crapes CrapefrulL lndlan sberry (Amla) Llme Lemn 8alslns
O Pl 8ld ressure Apple 8anana Carllc Llme lemn aLs Cnlns psylllum usk (lsable)
O Ioods good for n|gh Choestero Apple Curry paLLa Carllc CrapefrulL Llme Lemn CaLs
sylllum usk 8alslns Sya 8eans Sunfler seeds
O Pl 8ld Suar 8lLLer meln (karela) lenureek (MeLl seeds)
O Immune system WaLermeln ls packed lL luLaLlne lc elps bsL lmmune sysLem lL
ls als a surce f vlLamln C pLasslum and lycpene Le cancer flLln xldanL
O Infammat|on Cerrles arllc @urmerlc splce
O Impotency Almnds 8lack ram (urad ual)
O Intest|na Worms CarrL lresly rund CcnuL apya @maLes meranaLe(Anar)
O Iaund|ce 8adls Suarcane
O Pealln f kldney SLnes Apple @maL(")
O ept|c Ucer Llme
O lles r emrrlds @e ealln fds fr plles r emrrlds are 8eeL 8L (Cukandar)
8lLLer Curd (karela) lls !ambul lrulL (8se apple !amun) Cnlns 8adls Llmelen ea
(8ed Cram Arar ual)
O @e ealln fds fr Acne r lmples Cucumber !ulce (apply n face) Llme Lemn
O @eeL Cum remedles Llme lres CrundnuL Apple Cnlns meranaLe (Anar) rlnd
pder Splnac
O Whoop|ng Cough Carllc Cnln
The antiaging foods should supply all the basic nutrients needed Ior a healthy body. These anti-
aging Ioods include carbohydrates, proteins, good Iats, nuts, whole grains, spices and herbs.
Anti-aging Ioods are rich in antioxidants.

Incorporating Ioods high in antioxidants (which protect against Iree radicals) into your diet could
ward oII the eIIects oI aging. Antioxidants are Iound in Iruits and vegetables. Oxygen Radical
Absorbance Capacity (ORAC), developed by USDA is a measure oI antioxidant content oI
Ioods. The Iollowing Ioods are super Ioods as they contain up to 20 times the antioxidant content
oI other Ioods. So these Ioods, iI included in daily diet (up to 3000 ORAC) can be good Ior your
antiaging eIIort. ORAC oI some oI the super Ioods are given below:
SecreLs f LnevlLy
Ln Llfe Llvln lner
Aln rcess
LffecLs f Aln
AnLl Aln uleL
AnLl Aln uleL
AnLl Aln vlLamlns
AnLl Aln vlLamlns SupplemenLs
Weak Memry 8emedy
8raln @umr
FOOD 1/2 cup: ORAC Score
Prunes: 5770
Raisins: 2830
Blueberries: 2400
Blackberries: 2036
Kale: 1770
Strawberries: 1540
Spinach: 1260
Raspberries: 1220
Besides the Iollowing Ioods, you should also eat super Ioods oI cholesterol and heart, super
Ioods Ior brain power
1. Dark green leafy cruciferous vegetables
The Iamily oI cruciIerous vegetables includes cabbage, cauliIlower, broccoli, kale, turnip,
Brussels sprouts, radish and watercress. These vegetables are rich in vitamin C,
carotenoids (lutein and zeaxanthin) and anti-cancer substances such as sulphoraphane and
genistein. These vegetables also help to prevent cataracts and macular degeneration in
eyes.
2. Tomatoes
Tomatoes are a rich source oI lycopene - a powerIul antioxidant that protects against
coronary heart disease and cancer, especially cancer oI the lung, stomach, mouth, colon,
rectum and prostate gland.
3. Garlic & Ginger
Garlic herb has antioxidant, antiseptic, antibacterial and antiviral properties and can
reduce high blood pressure, lower cholesterol and triglycerides, reduce blood stickiness
and dilate blood vessels. It is also helpIul in treating intestinal, respiratory and skin
inIections. It is believed that eating a clove oI garlic a day helps to protect the body
against cancer and heart disease.
4. Soybeans
Soybeans contain isoIlavones that help to prevent ageing due to hormone imbalances.
Soy may protect against breast and prostate cancers, Alzheimer's disease, osteoporosis
and heart disease. Soy helps to maintain estrogen levels in menopausal women.
5. Berries
All black and blue berries such as blackberries, blueberries, blackcurrant and black
grapes contain phytochemicals, powerIul antioxidants.
6. Nuts and seeds
Nuts and seeds are rich in vitamin E, potassium, magnesium, iron, zinc, copper, selenium
and essential Iatty acids like omega-3 Iatty acids. Eat a handIul, about 30 g daily. Note
the details oI nutrition oI nuts and seeds.
7. Yogurt
Yogurt (curd, yoghurt) helps to boost immunity and improves digestion and the
absorption oI nutrients Irom the gut.
8. Honey
The research carried out in 2007 on rats at the University oI Waikato in amilton, New
Zealand revealed that honey could be used to combat the eIIects oI ageing, including
memory decline and anxiety. Researcher Nicola Starkey said, "Diets sweetened with
honey may be beneIicial in decreasing anxiety and improving memory during ageing."
9 Sunsh|ne
Clder peple are aL rlsk f develpln earL dlsease and dlabeLes due L a vlLamln u deflclency
as a resulL f naLural aln prcess @ey can reduce Lelr rlsk by slLLln mre Llme ln Le
sunslne L bsL vlLamln u ln Le skln as revealed by Le sLudy dne by ur Cscar lranc aL
Warlck Medlcal Scl and publlsed ln ulabeLes Care !urnal 2009
Cancer Iighting Ioods like vegetables - papaya, sweet potato, avocado, grapeIruit, mushrooms,
etc. are good Ior cancer prevention. Know how these healing Ioods that Iight cancer.
Types oI Cancer,Warning Signs & Prevention oI Cancer ,Mesothelioma Cancer (Asbestos
Cancer)) elp ,Mesothelioma Diagnosis, Types , Mesothelioma Symptoms, Treatment, Cure
Warning Signs oI Other Diseases , Skin Cancer Symptoms, Prevention
There are several cancer Iighting Ioods that prevent cancer. These cancer Ioods can prevent
breast cancer, lung cancer, colon cancer, prostate cancer, skin cancer, ovarian cancer, cervical
cancer, liver cancer, etc.
A growing body oI research shows that Iruits and vegetables, especially richly coloured varieties,
can reduce the risk oI cancer. The raw vegetables are more beneIicial. owever, note that all
vegetables like cabbage, broccoli, cauliIlower, kale, Brussel sprouts, etc. cannot be taken raw as
they contain oxalates, excess oI which can lead to gall stones. Never overcook vegetables, it will
help retain their beneIits. There are several cancer Iighting vegetables and Iruits.
1 ppe
@e apples ave anLlcancer prperLles Apple can elLer lnlblL r klll cancer cells accrdln L
a Crnell unlverslLy researc carrled uL ln cLber 2007 @e researc Leam ldenLlfled abuL 10
cmunds LrlLerenldes ln apple peel LaL ave pLenL anLlprllferaLlve acLlvlLles aalnsL
uman llver cln and breasL cancer cells
2 vocado
lL ls a perful anLlxldanL and a sLrn surce f pyLcemlcals beLacarLene vlLamln C
flaLe vlLamln L and unsaLuraLed faLs 8ecenL sLudles (2007) aL Le Cl SLaLe unlverslLy says
LaL exLracLs frm Pass avcads culd klll ral cancer cells as ell as arresL Lelr rL @e
pyLcemlcals presenL ln avcad elLer klll Le precancerus cells r sLp Le rL f pre
cancerus cells ln Le bdy lLuL affecLln nrmal cells
3 8rocco| Caage
@e cruclferus veeLables suc as brccll and cabbae cnLaln a lsLlcyanaLes and lndle3
carblnl lc are knn L ler cancer rlsk @e lndle3carblnl cnverLs cancer prmLln
esLren lnL a prLecLlve elemenL sulfrapane @e sulfrapane ralses Le levels f cerLaln
enzymes LaL defend Le bdy frm clareLLe smke pesLlcldes fumes eLc

8esearcers aL Le 8sell ark Cancer lnsLlLuLe ln 8uffal -e rk reprLed aL Le meeLln f
Le Amerlcan AssclaLln f Cancer 8esearc ln uec 2007 LaL [usL 3 servlns a mnL f ra
brccll r cabbae can reduce Le rlsk f bladder cancer by as muc as 40 @e effecLs ere
msL sLrlkln ln nnsmkers
It has recently been discovered that the compounds isothiocyanates in broccoli can
actually kill breast cancer cells in a similar way to chemotherapy drug taxol and
vincristine, reports the Daily Express in 2009. This research was done at the University oI
CaliIornia by ProIessors Leslie Wilson and Mary Ann Jordan at the University`s Santa
Barbara laboratories.
4 Gar|c and Cn|on
lL cnLalns alluvlum cmpunds LaL lmprves lmmune per blck carclnens frm enLerln
cells and sl Lumr develpmenL SLudles ave llnked arllc and nlns L ler rlsk f
sLmac and cln cancer lres ra arllc ls mre beneflclal
Accrdln L a researc carrled uL ln 2007 by CarlLLa Calene f Le lsLlLuL dl 8lcerce
larmcllce ln Mllan peple se dleLs are rlc ln nlns arllc and Ler alllums ave a
ler rlsk f several Lypes f cancer Lan Lse avld Lem
3 Grapefru|t orange and c|trus fru|ts
@e clLrus frulLs cnLaln cnLalns vlLamln c beLacarLene and fllc acld LaL elp L prevenL
cancer and reduce clesLerl
6 kae
lL cnLalns cerLaln nlLren cmpunds lsLlcyanaLes pyLcemlcals LaL may sLp Le
cnversln f cerLaln leslns L cancerus cells ln esLrensenslLlve Llssues and als may
suppress Lumr rL
7 Mushrooms
LaLln 1/3rd f an unce f fres musrms dally culd slas Le rlsk f breasL cancer by 64
per cenL ln bL pre and psLmenpausal men says a ne researc publlsed ln Le
lnLernaLlnal !urnal f Cancer ln Marc 2009 urled musrms ad a sllLly less prLecLlve
effecL reducln Le rlsk by arund alf @ere ls evldence LaL musrms acL ln a slmllar ay
L breasL cancer drus called armaLase lnlblLrs lc blck Le bdy's prducLln f Le
cancerfeedln rmne esLren
8 apaya
lL as vlLamln C an anLlxldanL and fllc acld lL may reduce absrpLln f cancercausln
nlLrsamlnes frm Le sll r prcessed fds AnLlxldanLs and fllc acld ave been sn L
reduce cerLaln cancers
9 |neappe
Accrdln L researcers aL Le Cueensland lnsLlLuLe f Medlcal 8esearc plneapple flLs
cancer rL as exLracL f crused plneapple sLems brmelaln prmlse ln flLln cancer
rL
10 Sweet otato
lL cnLalns lL f beLacarLene vlLamln C and fllc acld lc may prLecL u-A ln Le cell
nucleus frm cancer causln cemlcals uLslde Le nuclear membrane
11 1ofu
@fu cnLalns esLrens LaL culd elp prevenL breasL cancer and prsLaLe cancer by blckln
and suppressln cancerus canes
12 1omato 8rocco|
@e resulLs f a recenL researc cnducLed aL Le ld Sclence and Puman -uLrlLln aL Le
unlverslLy f llllnls lndlcaLes LaL eaLln LmaLes and brccll LeLer may ffer beLLer
prLecLln aalnsL cancer Lan eaLln elLer veeLable alne SeparaLely Lese L fds
appear L ave enrmus cancerflLln pLenLlal @eLer Ley brln uL Le besL ln eac
Ler and maxlmlse Le cancerflLln effecL Lrdman sald

Natural Foods that Fight Cancer
Tea (green and black), ginger, garlic, broccoli, onions, carrots, mushrooms, soyabeans, tomatoes,
papaya, avocado, apple, pineapple, citrus Iruits like oranges, grapeIruit, sweet lime and lime,
etc., green vegetables like spinach, lettuce, broccoli, Irench beans, radish leaves, green Ienugreek
(methi), okra (bhindi), sarson saag (mustard leaves), etc. have cancer preventing chemicals. The
darker the green vegetable, the more is its anticancer eIIect. For prevention oI cancer, you should
eat dark green vegetables which contain betacarotene, lutein and Iolic acid - helpIul in cancer
prevention and healing.
High protein foods in diet are generally recommended Ior weight gain diet, athletes and body
builders. They are recommended to include Iood sources oI high protein in their diet such as
meat, poultry and Iish, eggs, dairy products, seeds and nuts, beans and lentils, grains like wheat,
rice, barley and corn, and soy products.

rLeln 8equlremenL luncLln
rLeln ln Mllk urL Ceese
Mre
Are you looking Ior Ioods high in protein or protein rich Ioods? The table below gives the
protein content oI Ioods. Make your list oI Ioods that are high in protein to make a high protein
diet.
igh protein diet includes Ioods like eggs, milk, spinach, soybean, quinoa, meat, Iish, whole
grains, rice, beans, legumes, corn, oats, peas and peanut butter which are good sources oI high
protein.
Descr|pt|on
We|ght
(g)
Measure
Content
per
Measure
(g)
Alfalfa seeds spruLed ra 33 1 cup 132
ArLlckes (lbe r lrenc) cked blled
dralned lLuL salL
120
1
medlum
418
Asparaus canned dralned sllds 72 4 spears 134
Asparaus cked blled dralned 60 4 spears 133
Asparaus frzen cked blled dralned lLuL
salL
180 1 cup 331
Avcads ra Callfrnla 2833 1 z 060
Avcads ra llrlda 2833 1 z 043
8eans baked canned plaln r veeLarlan 234 1 cup 1217
8eans baked canned lL prk and LmaL sauce 233 1 cup 1303
8eans black maLure seeds cked blled lLuL
salL
172 1 cup 1324
8eans Cpeas (8lackeyed) lmmaLure seeds
blled lLuL salL
163 1 cup 323
8eans Cpeas (blackeyed) lmmaLure seeds
frzen cked blled dralned lLuL salL
170 1 cup 1443
8eans Cpeas cmmn (blackeyes crder
172 1 cup 1330
suLern) maLure seeds
8eans kldney beans red maLure seeds canned 236 1 cup 1344
8eans kldney beans red maLure seeds cked
blled lLuL salL
177 1 cup 1333
8eans Llma beans lare maLure seeds canned 241 1 cup 1188
8eans Llma beans lare maLure seeds cked
blled lLuL salL
188 1 cup 1466
8eans Mun beans maLure seeds spruLed
cked blled lLuL salL
124 1 cup 232
8eans Mun beans maLure seeds spruLed ra 104 1 cup 316
8eans -avy beans maLure seeds cked blled
lLuL salL
182 1 cup 1383
8eans lnL beans maLure seeds cked blled
lLuL salL
171 1 cup 1404
Sybeans maLure cked blled lLuL salL 180 1 cup 2223
8eans Snap beans reen canned reular pack
dralned sllds
133 1 cup 133
8eans Snap beans reen cked blled dralned
lLuL salL
123 1 cup 236
8eans WlLe beans maLure seeds canned 262 1 cup 1902
8eeL reens cked blled dralned lLuL salL 144 1 cup 370
8eeLs canned dralned sllds 170 1 cup 133
8rccll ra 88 1 cup 262
8rccll cked blled dralned lLuL salL 136 1 cup 463
8eeLs cked blled dralned 170 1 cup 286
8eeLs cked blled dralned 30 1 beeL 084
Cabbae Clnese (pakcl) cked blled
170 1 cup 263
dralned lLuL salL
Cabbae Clnese (peLsal) cked blled dralned
lLuL salL
119 1 cup 179
Cabbae cked blled dralned lLuL salL 130 1 cup 133
Cabbae ra 70 1 cup 101
Cabbae red ra 70 1 cup 097
CarrLs cked blled dralned lLuL salL 136 1 cup 170
CarrLs frzen cked blled dralned lLuL
salL
146 1 cup 174
CarrLs ra 110 1 cup 113
Caullfler cked blled dralned lLuL salL 124 1 cup 228
Caullfler frzen cked blled dralned
lLuL salL
180 1 cup 290
Caullfler ra 100 1 cup 198
Celery cked blled dralned lLuL salL 130 1 cup 123
Celery ra 120 1 cup 090
Crn seeL lLe cked blled dralned
lLuL salL
77 1 ear 236
Crn seeL yell canned vacuum pack reular
pack
210 1 cup 306
Crn seeL yell cked blled dralned
lLuL salL
77 1 ear 236
Crn seeL yell frzen kernels cuL ff cb
blled dralned lLuL salL
164 1 cup 431
Crn seeL yell frzen kernels n cb cked
blled dralned lLuL salL
63 1 ear 196
Cucumber peeled ra 119 1 cup 068
Cucumber lL peel ra 104 1 cup 072
uandelln reens cked blled dralned lLuL
salL
103 1 cup 210
Lndlve ra 30 1 cup 063
Carllc ra 3 1 clve 019
LenLlls maLure seeds cked blled lLuL salL 198 1 cup 1786
LeLLuce cs r rmalne ra 36 1 cup 091
LeLLuce lceber (lncludes crlspead Lypes) ra 33 1 cup 036
LeLLuce lseleaf ra 36 1 cup 073
Musrms canned dralned sllds 136 1 cup 292
Musrms cked blled dralned lLuL salL 136 1 cup 339
Musrms ra 70 1 cup 203
MusLard reens cked blled dralned lLuL
salL
140 1 cup 316
Ckra cked blled dralned lLuL salL 160 1 cup 299
Ckra frzen cked blled dralned lLuL salL 184 1 cup 383
Cllves rlpe canned (smallexLra lare) 22 3 lare 018
Cnlns cked blled dralned lLuL salL 210 1 cup 286
Cnlns deydraLed flakes 3 1 Lbsp 043
Cnlns ra 110 1 le 128
Cnlns sprln r scalllns (lncludes Lps and bulb)
ra
100 1 cup 183
arsley ra 10 10 sprls 030
arsnlps cked blled dralned lLuL salL 136 1 cup 206
eas edlblepdded cked blled dralned
160 1 cup 323
lLuL salL
eas edlblepdded frzen cked blled
dralned lLuL salL
160 1 cup 360
eas reen canned reular pack dralned sllds 170 1 cup 731
eppers L clll reen ra 43 1 pepper 090
eppers L clll red ra 43 1 pepper 090
eppers seeL reen cked blled dralned
lLuL salL
136 1 cup 123
eppers seeL reen ra 119 1 pepper 106
eppers seeL red ra 119 1 pepper 106
LaL baked fles and skln lLuL salL 202 1 pLaL 303
LaLes baked fles lLuL salL 136 1 pLaL 306
LaLes blled cked ln skln fles lLuL salL 136 1 pLaL 234
LaLes blled cked lLuL skln fles
lLuL salL
133 1 pLaL 231
LaLes ased brn meprepared 136 1 cup 378
umpkln canned lLuL salL 243 1 cup 270
umpkln cked blled dralned lLuL salL 243 1 cup 176
8adlses ra 43 1 radls 003
Splnac canned dralned sllds 214 1 cup 601
Splnac cked blled dralned lLuL salL 180 1 cup 333
Splnac frzen cpped r leaf cked blled
dralned lLuL salL
190 1 cup 397
Splnac ra 30 1 cup 086
Squas summer all varleLles cked blled
dralned lLuL salL
180 1 cup 164
Squas summer all varleLles ra 113 1 cup 133
Squas lnLer all varleLles cked baked lLuL
salL
203 1 cup 182
Squas lnLer buLLernuL frzen cked blled
lLuL salL
240 1 cup 293
SeeL pLaL canned vacuum pack 233 1 cup 421
SeeL pLaL cked baked ln skln lLuL salL 146 1 pLaL 231
SeeL pLaL cked blled lLuL skln lLuL
salL
136 1 pLaL 237
@maLes red rlpe canned sLeed 233 1 cup 242
@maLes red rlpe canned le reular pack 240 1 cup 221
@maLes red rlpe ra year rund averae 180 1 cup 133
@maLes sundrled 2 1 plece 028
@maLes sundrled packed ln ll dralned 3 1 plece 013
WaLermeln ra 286 1 ede 177

Protein content of other High Protein Vegetarian Foods

Descr|pt|on
We|ght
(g)
Measure
Content
per
Measure
(g)
8uckeaL flur leraL 120 1 cup 1314
8uckeaL raLs rasLed cked 168 1 cup 368
8ulur cked 182 1 cup 361
8ulur dry 138 1 cup 1170
Crnmeal deermed enrlced yell 140 1 cup 1721
Crnmeal leraln yell 122 1 cup 991
-dles clnese c meln 43 1 cup 377
CaL bran cked 219 1 cup 703
CaL bran ra 94 1 cup 1626
eanuL buLLer smL sLyle lL salL 16 1 Lbsp 403
Culna cked 1 cup 11
8lce brn lnraln cked 123 193 303
8lce lLe lnraln reular cked 138 193 423
SpaeLLl cked enrlced lLuL added salL 140 1 cup 668
SpaeLLl leeaL cked 140 1 cup 746
@empe 223 1 cup 31
@fu flrm prepared lL calclum sulfaLe and
maneslum clrlde
81 1/4 blck 631
WeaL flur lLe allpurpse enrlced bleaced 123 1 cup 1291
WeaL flur leraln 123 1 cup 1644
WeaL flur lLe bread enrlced 123 137 1641
Wle eaL bread 2 sllces 2 sllces 3
vele burer 1 paLLy 1 paLLy 324
Source: USDA Nutrient Database Ior Standard ReIerence, Release 15
From the above table you can chose Ioods high in protein. Notice that there are many Iood
choices that are high in protein such as beans, soybean, wheat Ilour and oat bran.
nt?
Calcium is an essential mineral Ior our body. Most people think that calcium is essential Ior
strong bones and teeth, but it is also important Ior many other Iunctions oI the body.
ually calclum requlremenL
Calclum rlc fds
Calclum deflclency sympLms
vlLamln u
vlLamln u deflclency sympLms
vlLamln u lds
Calcium Use
O fr sLrn bnes and LeeL
O mlnlmlse bne lss
O prevenL sLeprsls
O fr muscles
O fr nerves
O bld clL
O manae elL
O manae l bld pressure
O cln cancer
O kldney sLnes
O cardlvascular dlsease
Vitamin D helps to absorb and properly consume calcium.
Daily Calcium Requirement
Who need calcium? When you need calcium?
The optimal intake oI calcium is crucial Ior children, men and women oI all ages. The calcium is
needed throughout the liIetime and its daily intake value increases with age. The growing
children needs good amount oI calcium Ior their growing bones. AIter adulthood, the calcium is
needed to keep the bones strong.
Pregnant and Lactating women require more calcium. Women aIter menopause also need more
calcium to prevent osteoporosis.
For babies, breastIeeding is the best way as a source oI calcium. Formula milk also provides
adequate calcium Ior babies.
The recommended daily calcium intake Ior men and women is as under.
ge
Da|y Cac|um
Intake
(mg)
06 mnL 210
712 mnL 270
13 year 300
48 year 800
918 year 1300
1930 year 1000
Cver 30 year 1200
Calcium Absorption
Eating calcium rich Ioods is not enough because calcium absorption in the the digestive tract can
be aIIected by the various Iactors. It depends on your age, pregnancy, and the amount oI calcium,
vitamin D, vitamin K2, magnesium and trace mineral in your body.
The calcium absorption declines with age.
Vitamin D and vitamin K2 help in improving calcium absorption, while magnesium deIiciency
aIIects calcium metabolism.
Calcium Rich Foods
Dairy Ioods are very high in calcium, see the values given in the Iollowing table.
Iood
Cac|um
mg
Cac|um |n Da|ry roducts
Sklm Mllk 1 cup 301
Wle Mllk 1 cup 290
laln L faL urL 1 cup 413
C Mllk CLLae Ceese (aneer) 1
cup
208
8affal Mllk CLLae Ceese (aneer) 1
cup
480
leLa ceese 40 144
Wlpped Cream 13 13
Cac|um |n 8eans Gra|ns
WlLe beans 3/4 cup 120
-avy beans 3/4 cup 94
8lack @urLle beans 3/4 cup 73
Clckpeas (Cle) 3/4 cup 38
@fu 130 330
Sy bean curd slab 130 310
Cked Sy bean 1 cup 130
lnsLanL aLs 1 pkL 163
Cac|um |n Nuts
Almnds rasLed 1/4 cup 93
8razll -uLs 20 34
PazlenuLs 20 28
WalnuLs 20 19
Almnds buLLer 2 @bsp 88
Sesame seeds 12 80
8lce plaln blled 180 32
Cac|um |n Vegetaes Iru|ts
Cabbae/bk cy 1/2 cup 190
@urnlp reens 1/2 cup 104
8rccll 1/2 cup 33
Ckra 1/2 cup 63
Crane 1/2 cup 32
Crane [ulce frLlfled lL calclum 1/2
cup
163
Cac|um |n I|sh
Sardlnes ln ll Llnned 100 300
Salmn Llnned 100 91
lls pasLe 33 98
Cac|um |n 8reads |zza
WlLe bread 1 sllce 30 33
Wlemeal bread 1 sllce 30 32
Muesll Slss sLyle 30 33
Lasane 400 400
lzza ceese LmaL 410 873
asLa plaln cked 230 83
From the above list you can chose Ioods high in Calcium.
Following is a list oI Ioods that give you more than 300 mg oI calcium per 100 gm oI that Iood.
1 Mllk and mllk prducLs
2 Cereals and Cralns
3 veeLables Creen leafy veeLables are an excellenL surce f calclum 8eeLrL reens
urumsLlck leaves lenureek leaves @urnlp reens LLus sLems Curry leaves
4 Splces Cumln Crlander Clves AsafeLlda (Pln) Crean (A[aln) MusLard seeds
3 lls
Iron rich foods or Ioods high in iron are listed to overcome iron deIiciency and anemia.

A list oI iron rich Ioods is given on this page. Chose the Ioods high in iron content iI you are
anemic (low haemoglobin). Iron deIiciency causes iron deIiciency anemia.
ually lrn requlremenL
PealL rlsk f L muc lrn
lrn deflclency anemla
lrn deflclency anemla causes
Causes f lrn deflclency ln clldren
lrn deflclency sympLms
lrn ln 8eef Clcken CysLer Clam @urkey rk
lrn rlc fds fr prenanL men
lrn rlc reclpes
Mre
Following is a list oI Ioods that are high in iron which provide 8 mg or more oI iron per 100 g oI
the Iood. Some people think that
1 Cereals Cralns barley (8a[ra) 8lce flakes
2 ulses 8eans C pea Lbla (blackeye beans) LenLlls Sybean
3 veeLables 8eeLrL reens MlnL arsley @urnlp reens
veeLables llke brccll and bk cy are rlc ln lrn @ese veeLables are l lrn and als
l ln vlLamln C lc lncreases absrpLln f Lelr lrn cnLenL @e presence f vlLamln C ln
Lese veeLables elp absrb lrn
4 Sea veeLables are very l ln lrn 8efer Le l lrn fd llsL lven bel
3 Splces @urmerlc (Paldl)
6 lrulLs urled daLes WaLermeln 8alslns
7 lls and 8ed meaLs
8 lrn ln Anlmal Surces Peme lrn
The daily requirement oI iron is very easily met with vegetarian diets. For example, 1 cup oI
cooked spinach contains 3 mg, 1 cup oI toIu contains 13.2 mg and 1 cup cooked lentils give 6.4
mg oI iron.
Iron Absorption By Body
Note that eating Ioods high in iron alone will not ensure adequate iron supply to body because
the iron absorption by body depends on the Iorm oI the iron. The iron Irom animal sources,
known as heme iron, is absorbed easily by the body. The iron Iound in vegetable sources,
known as non-heme iron, is less available to the body. The amount oI iron absorbed Irom
vegetarian Ioods is around 1 - 10 , while it is 10 - 20 Irom animal Ioods.
Good Enhancer Foods for Iron Absorption:
Iron Irom the raw Ioods is absorbed better. Foods that are rich in vitamin C such as tomato and
citrus help to increase iron absorption.
Combinations oI Ioods such as beans and tomato or toIu and broccoli result in good iron
absorption. In general vegetables such as broccoli, Brussels sprouts, capsicum, potato, tomato,
etc. and Iruits such as cantaloupe, grapeIruit, strawberries, orange, etc. enhance the iron
absorption.
Foods Not Good (Inhibitors) For Iron Absorption:
Avoid the Iollowing Ioods in combination with high iron Ioods as they inhibit the iron
absorption: Tea, coIIee, chard, etc.
List Of Foods With Iron
Iron in Breads, cereals and grains
Bran Ilakes, oatmeal and semolina are high in iron.
Iood
Iron
(mg)
8ran flakes 1 cup 110
CaLmeal 1 packeL 63
asLa 1 cup cked 17
Semllna Cream f eaL 1/2 cup cked 33
WeaL erm 2 Lablespn 12
Wle eaL bread 1 sllce 09
WlLe bread 1 sllce 07
Iron in Vegetables
Sea vegetables are very high in iron.
Vegetaes (1]2 cup cooked)
Iron
(mg)
Sea veeLables
181
420
Slss card 2
@urnlp reens 16
SeeL pLaLes canned 17
@urnlp reens 16
umpkln cked 17
LaL baked lL skln 17
@urnlp reens 16
rune [ulce 4 z 13
Splnac cked 13
8eeL reens cked 14
LaL 1 lare 14
8k cy cked 07
eas cked 063
Creen beans cked 060
@maL [ulce 06
8rccll cked 033
WaLermeln 1/8 medlum 03
Iron in Legumes, Lentils
Chickpeas, soybeans and toIu contain high iron.
Legumes (1]2 cup cooked)
Iron
(mg)
LenLlls 32
8lack eye beans 26
-avy beans 23
lnL beans 22
Llma beans 22
kldney beans 8a[ma 13
Clck peas (200 ) 62
Iron |n Soy foods (1]2 cup cooked)
Iron
(mg)
@fu 66
Sybeans 44
@empe 18
Sy mllk 09
Iron in Nuts & Seeds
Nuts]Seeds (2 1aespoon)
Iron
(mg)
umpkln seeds 23
lls drled 3 20
urled aprlcL 3 16
Almnd 1/4 cup 13
@alnl 12
Sesame 12
Sunfler seeds 12
Case nuLs 10
Sources:
USDA Nutrient Data Base Ior Standard ReIerence, Release 12, 1998.
US Dept oI Agriculture: 1988: Publication No. NIS/PT-103.
Pennington J. Bowe's and Church's Food Values oI Portions Commonly Used. 16th ed.
Lippincott-Raven; 1994.
From the above table you can chose Ioods high in iron.
Iron Rich Foods For Pregnant Women
A pregnant woman needs now more iron because oI her baby's rapid development. So she should
include Ioods containing iron in her daily diet. er doctor may advise her to add a daily
supplement oI 30 to 50 mg oI iron when you enter 20th week, to avoid iron deIiciency related
anemia. The iron supplement should be taken with a vitamin C source such as orange or tomato
juice to increase its absorption by the body.
List of Foods High in Iron For A Pregnant Woman
You can chose the Ioods Irom the above list. Your diet may include cooked dried beans, oat
bran, soybean, barley, pumpkin seeds, dry Iruits such as apricots, peaches, prunes, raisin;
vegetables such as artichokes and spinach, seaweed, blackstrap molasses and heme iron Irom
animal Ioods such as beeI, lean buIIalo meat, duck, sardines, cooked clams, shrimp and oyster .

Iron Rich Recipes
The dish you prepare with the recipes which contain ingredients that are high in iron content
oIIer high iron. Some oI the high iron repices are given below:
1 CaL bran aLmeal reclpe
2 Cle reclpe
3 Lbla alak reclpe
4 S[l ka Pala reclpe
3 S[l ukla reclpe
6 S[l ldll reclpe
7 Mun dal reclpe
8 Maa kl dal reclpe
9 alak paneer reclpe
1.10. Potassium (chemical symbol K) is a mineral having 19 protons and 19 electrons.
What does potassium do Ior the body? It is essential Ior normal body Iunctioning oI all
cells and nervous, muscle Iunction, the transmission oI nerve impulses, prevention oI
excess Iluid retention and Ior the metabolism oI carbohydrate and protein. But too much
potassium or less potassium i.e. deIiciency is harmIul to the body.
211
12
13.Select low or high potassium Ioods Irom the list oI Ioods with potassium content given
here. Know the symptoms or signs oI potassium deIiciency or high potassium in body.
14.We get potassium Irom our diet. It is present in allmost all the Ioods, however, some
Ioods are high in potassium while the others contain only medium or low amount oI
potassium.
13 LlsL f fds l ln pLasslum
16.Risky Potassium High Level
17.Our kidneys maintain the right amount oI potassium in our body. But iI the kidneys are
not Iunctioning properly, then you need to reduce Ioods that can increase the potassium
in your blood to high levels (see the list below), because excessive potassium can cause
irregular heartbeats and even heart Iailure (cardiac arrest). Potassium supplements should
thereIore not be taken without the advise oI your doctor. II you Ieel weakness and
numbness, it may be due to high level oI potassium and you should consult your doctor.
18.The symptoms of high level of potassium are irregular and/or rapid heart beat, low
blood pressure, kidney disease, inIrequent menstrual cycles, muscle spasms or cramps,
joint / back pains, higher risk oI cancer, bladder inIections, poor immune system, anxiety,
insomnia, irritability, impotence.
19. Effects of Low Potassium : Potassium Deficiency
20.You may have a potassium deIiciency (low level) iI you have vomited very Irequently or
have diarrhea or extreme sweating. You can also have a deIiciency oI potassium iI you
are taking a diuretic medicine like Lasix Ior urination. Diuretic medicine is oIten
prescribed to the people having high blood pressure. You can eat the Ioods that are high
in potassium content (see the list below).
21.The symptoms and effects of low level of potassium are irregular and/or rapid heart
beat, high blood pressure, stroke, kidney disease, asthma, muscle spasms or weakness,
bladder weakness, water retention, high blood sugar, liver disease, weight gain, Iatigue,
impotence.
22.Recommended daily allowance for Potassium: Recommended daily dietary Ior an
adult is 4700 milligrams (4.7 g or 118 millimoles) per day according to the United States
Department oI ealth and uman Services (U.S. DS). For children the potassium
RDA is much less. In Australia, the RDA Ior adults is 50 -140 millimoles (2.0-5.5 g).
23. Foods High in Potassium : Potassium Rich Foods
24.Foods which are rich in potassium include apricot, banana, baked potato, sweet potato,
beet greens, yogurt, tomato puree, prune juice, carrot juice, tomato juice, spinach, lentils,
beans, milk, etc. The potassium content in some Ioods in a serving size are given in the
Iollowing table/chart. The values above 500mg are considered high in potassium and
lower than 500 mg as low potassium Ioods.
25.List of Potassium Content of Foods
Ioods w|th
otass|um
Serv|ng S|ze
otass|um
(mg)
Almnd 2 z (37 ) 412
AprlcLs drled 10 alves 407
ArLlcke 1 cup 393 *
Avcads ra 1 unce 180
8ananas ra 1 cup 394 *
8eans baked 1 cup 732 *
8eans kldney 1 cup 713 *
8eans Llma 1 cup 933 *
8eans lnL 1 cup 800 *
8eeLs cked 1 cup 319 *
8lackeyed peas(lbla) 1 cup 690 *
8razll nuLs 2 z (37 ) 340
8russel spruLs cked 1 cup 304 *
CanLalupe 1 cup 494
CarrL !ulce 1 cup 689 *
Clckpeas 1 cup 477
uaLes dry 3 daLes 271
lls dry 2 fls 271
kll frulL ra 1 medlum 232
LenLlls 1 cup 731 *
Melns neyde 1 cup 461
Mllk faL free r sklm 1 cup 407
-ecLarlne 1 necLarlne 288
Crane [ulce 1 cup 496
Crane 1 rane 237
ears(fres) 1 pear 208
eanuLs dry rasLed unsalLed 2 z (37 ) 374
LaLe baked 1 pLaL 1081 *
rune [ulce 1 cup 707
rune drled 1 cup 828 *
8alsln 1 cup 1089 *
Splnac cked 1 cup 839 *
@maL canned sauce 1 cup 909 *
@maL !ulce 1 cup 333 *
WlnLer squas 1 cup 896 *
urL plaln sklm mllk 8 unces 379 *
26.Source: USDA Nutrient Database Ior Standard ReIerence, Release 15
27.From the above table you can chose Ioods high in Potassium (values more than 500 mg,
marked as *). Choose Ioods low in potassium to make a low potassium diet.
28
29
30
31.Also Read The Following Nutrition Topics
32 -uLrlLln lnfrmaLln
-uLrlLln label
-uLrlLln -eeds
-uLrlLln need fr reananL Wman
veeLarlan ld yramld
lrn rlc fds
lrn deflclency
-uLrlLln dally need
lacLs abuL vlLamlns
vlLamln 8 Cmplex
vlLamln u
vlLamln u deflclency sympLms
vlLamln u levels verdse
vlLamln u lds
vlLamlns SupplemenLs
LssenLlal -uLrlenLs Surces
Mlnerals surces
AnLlxldanLs and free radlcals
AnLlxldanLs vlLamlns and supplemenL
rLeln 8equlremenL luncLln
Calclum rlc fds
Sluble llber lds LlsL
lds l ln @rans faLs
CarbydraLes
L Carb lds
lrulL Carb CunLer carbydraLe carL
CarbydraLes ln veeLables CunLer
L Sdlum uleL ld
lds l ln sdlum salL
Were ls Sdlum lund"
The list oI low carbohydrate Ioods include several Ioods like vodka, coIIee, meat and eggs.
These Ioods can be part oI a low carbohydrate diet. The low carb Ioods may be high in Iat and
cholesterol.

Eating a low carb diet can raise risk oI heart disease, says a study (the Journal Diabetes Apr
2010) by Dr Steven unter Irom the Royal Victoria ospital, BelIast.
WaL are carbydraLes
CarbydraLes funcLln
Slmple Cmplex CarbydraLes
Pl carbydraLe fd llsL
lrulL Carb CunLer carbydraLe carL
CarbydraLes ln veeLables CunLer
CarbydraLes ln vdka beer lne alcls
Carbs ln a cup f cffee
Mre

Low Carbohydrate Vegetables

Following is a list oI low carb Ioods and Ioods without any carbohydrates.
Examples of low carb foods:
Low carbohydrate vegetables include asparagus, beet green, bok choy, broccoli, Brussels
sprouts, cabbage, carrots, cauliIlower, celery, collard, cucumber, kale, kohlrabi, lettuce, mustard
green, olive, onios, parsley, pepper, pumpkin, radish, spinach, summer squash, turnip, watercress
and zucchini. From the list iI carbohydrates in vegetables and their other nutrients you can select
low carb vegetables.
Low Carbohydrate Fruits
Low carbohydrate Iruits include apple, avocados, banana, berries, coconut, Iig, grapeIruit, lime,
lemon, kiwi Iruit, melon, orange, pear, pineapple, plum, tangerine and tomato. Find the list oI
carbohydrates in Iruits and their other nutrients and know the carbohydrates in apple, berries,
blueberries & watermelon.

Foods Without Carbohydrates: No Carbohydrate Foods
1 @ere are cerLaln fds LaL ave zer carbydraLes MeaL pulLry ame dalry prducLs
lncludln buLLer cream and ceese and fls are foods w|thout any carohydrates and are
knn as nncarbydraLe fds r zer carbydraLe fds @ese fds may be l ln
calrles faLs sdlum and clesLerl s lf yu are lkln fr a l carbydraLe dleL Len yu
suld cnslder Lls
rk Lurkey lamb beef clcken ave n carbydraLe
@e flses llke salmn Alaskan allbuL sardlnes ancvles LruL and mackerel are ln Le llsL f
l carbydraLe fds
2 WaLer ls LLally free f carbydraLes
3 Sme splces erbs flavrlns salad dresslns plckles and cndlmenLs are lcarb fds
Splces suc as peppers dlll rean Lurmerlc sae and Lyme can all be lncluded ln l
carbydraLe dleL
4 @e lls lncludln canla crn ll llve sunfler sybean ll peanuL ll alnuL ll and
flaxseed buLLer mararlne msL ceeses veeLable srLenln eLc ave zer carbydraLe
3 aw egg wh|te and egg yeow have no carohydrates Cked es llke meleLLe r blled e
ave 1 carbydraLe
6. Does vodka contain carbohydrates? What is the vodka carb count?
eple fLen ask how many cars are |n vodka?
urlnks suc as club sda lne and vdka are zer carbydraLe fds le 0 ram carbydraLe
Wlne ln rum vdka and lsky f 80 86 and 90 rf ave zer carbydraLes ln Lem buL
Ley cnLaln abuL 100 calrles ln 13 fl z vdka des nL cnLaln any carbydraLe ln lL buL
Le alcl prvldes yu Le calrles
-Le LaL Le carbs ln beer lne vdka eLc ls nL Le reasn fr Lelr l calrles lL ls Le
alcl level LaL deLermlne lLs LLal enery cnLenL Cenerally Le sLrner Le alcllc
beveraes Le ler Le calrle cnLenL @e alcl prvldes yu 7 calrles per ram s all
alcllc drlnks are nL cnsldered d fr elL lss
Carbohydrates in Vodka, Beer, Wine, Tea
coho|c other everages
mount
(ml)
Cars
()
Caor|es
(Cal)
8eer averae 300 12 167
Clder averae 300 13 181
Cln rum vdka lsky 86
rf
43 0 103
rf
43 0 110
rf
43 0 93
Wlsky 13 Lr 33
Cln 13 Lr 33
8randy 13 Lr 33
8um 13 Lr 33
Wlne red 100 03 70
Wlne lLe medlum 100 33 70
Wlne lLe seeL 100 6 90
Wlne lLe sparklln 100 13 74
Campane 100 37 126
Serry medlum 100 33 112
MarLlnl 100 4 173
Club sda 360 0 0
Lemnade Cnc undlluLed 180 112 423
Cla dleL 360 0 0
@ea breed 240 0 0
@ea lnsLanL unseeLened 240 0 0
Mllk le 240 11 130
tr- tarce
7 Carbs ln a cup f cffee and Lea @ea and cffee ave n carbydraLes
Colas do not have any carbohydrate. But a 6 Il oz can oI lemonade, concentrate,
undiluted has 112 g carbohydrates and 425 calories.
8 Some other foods that are ow |n carohydrates are soy foods nuts such as amond and
cashes rown r|ce and var|ous seeds
List of High Fiber Foods
1 Leumes LenLlls urled beans peas and Ler leumes lncludln baked beans kldney beans
spllL peas drled llmas arbanzs lenLlls plnL beans and black beans Creen beans snap beans
ple beans llma beans and brad beans
Wy llbers"
Sluble lnsluble llbers
Sluble llber lds LlsL
Pl llber uleL
2 urled frulL suc as fls aprlcLs and daLes
3 lrulLs llke raspberrles blackberrles and sLraberrles cerrles plums pears apples kll frulL
uava banana ears cnLaln mre flber Lan prunes
4 veeLables llke lres r frzen reen peas brccll 8russels spruLs SeeL crn beeL rL
baked pLaL lL Le skln carrL
3 Creens veeLables lncludln splnac beeL reens kale cllards Slss card and Lurnlp reens
6 -uLs suc as almnds 8razll nuLs peanuLs plsLacls and alnuLs (-uLs are als l ln faL
cnLenL read calrles ln nuLs) 8uL plsLacls are Le lesL ln calrles and faL f all nuLs and a
neunce servln as Lree rams f flber
7 Wle eaL and barley prducLs
8 8ye aLs buckeaL and crnmeal
9 CcnuL (Lls ls als l ln saLuraLed faL)
The Iollowing table gives the amount oI dietary Iibers in Ioods. You can select high Iiber Ioods
to make a high Iiber diet.
Fiber Content of Foods
Iood mount
I|er
(gram)
Apple 1 medlum 3
Apple [ulce 1 cup 0
AprlcL 3 drled 43
ArLlcke 1 6
Asparaus 2 spears 1
Avcad 1/2 medlum 2
8anana 1 medlum 24
8arley ra 40 3
8arley cked 1 cup 180 63
8eans 8lackeyed cked 100 63
8eans Creen cked 1 cup 2
8eans Mun cked 100 63
8eans Sya cked 100 73
8eeL 8L canned 100 4
8lLLer Meln 100 2
8lack 8errlds fres 100 3
8lue 8errles ra 100 3
8read CapaLl 100 3
8read -aan 60 13
8read Laf 8lack 8ye 1 sllce 7
8rccll ra 100 4
Cabbae 40 2
CanLalupe 1 cup 1
CarrL ra 70 2
Cereal All 8ran 43 13
Cereal CaL 8ran 22 33
Clck eas drled blled 180 203
Cucumber sllced 1/2 cup 1
lls drled 73 103
llur 8arley 100 10
llur 8esan (Clckpea) 100 11
llur Sya l faL 100 133
llur Wlemeal 100 11
llur WeaL plaln (Malda) 100 4
Crapes 1/2 cup 1
kll frulL 1 medlum 3
Cuava 100 33
Lemn 1 23
LeLLuce 1 cup 1
Man peeled 130 23
-asl ear unpeeled 130 43
-uLs Almnds ra 4 numbers 13
-uLs Case ra 73 43
Crane 1 medlum 3
eac 1 medlum 2
Cnln 1 lare 06
ear lL skln 1 medlum 4
eas (cked) 1 cup 6
lsLacls 1 z 3
pcrn (alr ppped) 33 cup 43
LaL baked lL skln 1 medlum 4
8aspberrles 1 cup 8
8lce 1 cup 16
SLraberrles 1 cup 4
Splnac (ra) 1 cup 1
Splnac (cked) 1 cup 4
Sunfler Seeds 1 unce 4
@maL 1 medlum 2
Wle eaL bread 1 sllce 13
The Iibers should be very important inclusion in your diet Ior controlling your cholesterol and
preventing cancer. See warning signs oI cancer.
Higb Cbolesteôl Foods & Diet
Get all the details on high cholesterol Ioods that you should avoid. Use the list oI Ioods
in cholesterol and saturated Iats and avoid them in your diet. You should avoid these Io
in your diet iI you have high cholesterol.

The high cholesterol Ioods contain saturated Iat and cholesterol. Saturated Iats, Iound
mostly in animal products, raise LDL cholesterol (bad cholesterol) level Animal Ioods
contain cholesterol. So iI you eat these Ioods in excess to make your diet a high choles
diet, your cholesterol level rises.
ClesLerl levels
ClesLerl PuL LuL 8aLl
ClesLerl @esL
ClesLerl unlLs
8alse PuL ClesLerl
Ler LuL ClesLerl
L ClesLerl lds
ClesLerl Lerln -uLrlenLs
sylllum usk and clesLerl lerln reclpes
L ClesLerl uleL
Ler ClesLerl
ClesLerl lACs
ClesLerl @erms and deflnlLlns
ClesLerl Perbal 8emedy
Cmea 3 lds
ClesLerl ln Clldren
Warnln Slns f PearL ALLack
ur knlede n ClesLerl
Super lds fr PearL rLecLln
lds and uleL fr PearL
Mre
You should be aware that it is not the cholesterol content of a food is harmful, its satur
fat content causes the liver to produce more harmful LDL cholesterol and triglyceride
levels.
"Cholesterol Iree" written on a Iood is not important iI it contains lot oI saturated Iat. F
example, coconut oil is cholesterol Iree, but is highly saturated and is thereIore not goo

your heart.
You should give less attention to "low cholesterol or cholesterol-Iree" than saturated Ia
the Iood label. "igh cholesterol Ioods" thereIore means Ioods high in saturated Iats or
triglycerides.
Learn to read the Iood labels. Understand the Iood labels and Iood label reading correc
1 Choestero Iree Iood means less Lan 2 m clesLerl and 2 r less faL lree d
mean zer clesLerl
2 Low Choestero Iood means 20 m r less clesLerl and 2 r less saLuraLed faL
3 Iat Iree Ioods means less Lan 1/2 faL lree des nL mean zer faL
4 Low Iat Iood means 3 r less faL
3 educed Iat Iood means aL leasL 23 percenL less faL Lan slmllar nrmal faL fd
List of High Cholesterol Foods
High cholesterol foods are mainly
1 All anlmal prducLs suc e ylks meaL pulLry fls and ler faL mllk prducLs
2 rcessed and prepared fds suc as ckles pasLrles and mufflns cnLaln l am
f faL lncludln LransfaLs
3 ueep frled fds
You should eat the Iollowing high cholesterol Ioods in limit. Don't make your diet a hi
cholesterol diet.
Iood
Servln
Slze
ClesLerl
Level (m)
8eef llver cked
panfrled
3 z 410
8eef kldney 33 z 373
8eef sLeak 33 z 70
Clcken sLeed
meaL nly
1 cup 300
Clcken 33 z 60
Lamb 33 z 70
Macunalds L
McMuffln
49 z 233
Macunalds 8l
8reakfasL
94 z 433
Macunalds
Scrambled Ls (2)
36 z 423
8lled e 1 e 223
uunkln unuLs
8ael bacn
ceese
1 - 113
Spne cake 1 sllce 106
lrenc vanllla lce
cream
1 serve 133
lce Cream nrmal 33 z 43
Cream ceese 1 z 27
Ceddar ceese 1 z 19
8uLLer 33 z 230
Spne cake 33 z 260
Instead oI eating Ioods high in cholesterol and Iats, you should eat super Ioods Ior heal
heart that can control cholesterol and protect your heart.

Foods to Improve Memory without Memory Supplement
Aeln @esL
LffecLs f Aln
AnLl Aln lds
AnLl Aln uleL
AnLl Aln vlLamlns SupplemenLs
lmprve memry
Weak Memry 8emedy
8raln @umr
Mre
Following is a list oI memory boosting and brain power superfoods packed with nutrients
high in Vitamin B12, Vitamin B6, Vitamin C and Vitamin E, as well as Iolate, calcium,
potassium and magnesium, and betacarotene. These Ioods will improve your brain and
memory.The values are Ior a 2000 calorie diet.
1 M|k vlLamln 86 3 vlLamln 812 13 Calclum 28 Maneslum 63 Lasslum 11
2 Sp|nach vlLamln 86 11 vlLamln L 3 llaLe 33 Calclum 12 Maneslum 20
Lasslum 12
CLers fds sLaL are rlc ln anLcyanlns frmldable anLlxldanLs are blueberrles
sLraberrles [ambu frulL ([amun)
3 8ackeyed eans (peas) vlLamln 86 3 llaLe 26 Calclum 11 Maneslum 11
Lasslum 10
4 corn squash vlLamln 86 12 llaLe 6 Calclum 6 Maneslum 13 Lasslum16
3 |nk samon vlLamln 86 13 vlLamln 812 62 vlLamln L 6 Calclum 18 Maneslum 7
Lasslum 8
6 k|dney eans vlLamln 86 6 llaLe 29 Calclum 3 Maneslum 10 Lasslum 10
7 Crange [u|ce cac|umfort|f|ed (3]4 cup) vlLamln 86 3 vlLamln C 103 llaLe 8
Calclum 23 Maneslum 3 Lasslum 11
8 apaya vlLamln L 17 llaLe 29 Calclum 7 Maneslum 8 Lasslum 22
9 8ock Choy
10 otato aked (1]2 cup) vlLamln 86 9 vlLamln C 13 llaLe 1 Maneslum 4
Lasslum 7
11 8rocco| vlLamln 86 6 vlLamln L 7 llaLe 10 Calclum 4 Maneslum 3 Lasslum
7
12 Wheat germ vlLamln 86 7 vlLamln L 13 llaLe 12 Maneslum 11 Lasslum 4
13 8anana (1 med|um s|ze) vlLamln 86 34 vlLamln C 18 Maneslum 9 Lasslum 13
14 Vegetae [u|ce ow sod|um (6 oz) vlLamln 86 9 vlLamln C 36 vlLamln L 2 llaLe 7
Maneslum 4 Lasslum 7
13 Mango Man ls rlc ln luLamlne acld lc ls an lmprLanL prLeln fr cncenLraLln and
memry
16 1ofu llaLe 6 Calclum 3 Maneslum 6 Lasslum 3
17 noney @e researc carrled uL ln 2007 n raLs aL Le unlverslLy f WalkaL ln PamllLn -e
Zealand ss LaL dleLs seeLened lL ney may be beneflclal ln decreasln anxleLy and
lmprvln memry durln aeln Pney may bsL memry due L lLs anLlxldanL prperLles
lc elp L prevenL free radlcals damaln cells ln Le bdy
18 Water urlnk 8 L 10 lasses f aLer dally 83 f braln Llssue ls aLer ueydraLln can cause
enery eneraLln ln Le braln L decrease
There is no special diet and recipes Ior a pregnancy. You should eat a healthy diet that gives all
the nutrients to help your baby develop and grow.

Remember that the Iood you eat is the main source oI energy Ior your baby growing inside. A
pregnant women should know that she is not only responsible Ior herselI, but also Ior the unborn
child inside her. The child's physical and mental development aIter birth will have a inIluence oI
anything seen, thoughts and the Iood eaten by the pregnant woman.
1 @ere ls n speclal dleL fr a prenanL men buL eaLln a ealLy balanced dleL LaL lves all
Le nuLrlenLs (see nuLrlLln carL ulde) fr yur baby L develp and r ls recmmended
2 lr Le flrsL 3 mnLs Le dleL f a prenanL man suld lnclude fd rlc ln lrn fllc acld
and fds l ln calclum u may Lake lrn and fllc acld LableLs lf yu are prenanL r
lacLaLln
3 renancy -uLrlLln
lds L avld durln prenanacy
lds fr prenanL men
Mrnln slckness
unbrn clld cmplexln
Cncelve a by r a lrl
uleL fr ne mLers
sL prenancy exerclse
P L prevenL sLreLc marks
Mre
Folic Acid & Birth Defects
Wmen suld eL enu fllc acld befre and durln Le prenancy L prevenL ma[r blrL
defecLs lnvlvln babys braln r splne accrdln L Canadlan researcer Lulse llLe f McClll
unlverslLy MnLreal as reprLed ln Le 8rlLls Medlcal !urnal May 2009
A cup f 8russels spruLs supplles 936 m f fllc acld 8russels spruLs reclpe
4 lrLlfyln flur prducLs lL fllc acld may cuL Le number f bables brn lL cnenlLal earL
dlsease Le msL cmmn f all blrL defecLs
3 ln Le nexL 3 mnL (le3 L 6 mnL prenancy) Le man needs exLra prLeln and calclum
Lk fr fds lL l prLeln
6. Pregnancy & Weight Gain
Most women gain between 10-15 kgs, but too much weight gain should be avoided.
owever, the weight gain during pregnancy will vary according to your pre-pregnancy
weight. According to the experts, an overweight woman is advised to gain only 7 kg (15
pounds) and an underweight woman to gain up to 18 kg (40 pounds).
For this, limit on too much Iat and sugar in your diet.
The authors oI this web site know a case oI a pregnant woman to whom doctors told that
the baby growth was a bit less during the 7th month oI pregnancy. This woman started
taking a lot oI ghee (mainly saturated Iat) on rotis, almond halwa and sooji halwa. This
resulted in a rapid weight gain by the woman, while the baby inside grew at the normal
rate. It is a misconception in India that a pregnant mother should eat Iatty Ioods Ior the
baby to grow.
The pregnant woman should eat a healthy balanced diet.
7. Do Not Eat For Two
Many pregnant women wrongly think that they should eat Ior two. Note that you need
only 200-300 extra calories daily in pregnancy, i.e. a cup oI reduced Iat milk or yogurt
and a medium orange. This is because your body actually absorbs more nutrients Irom
Iood you eat during pregnancy.
Researcher Alison Stuebeworking at Brigham and Women's ospital in Boston Iound
that pregnant women should avoid eating Ior two since too much weight gain is linked
with complications at birth. Pregnant women who eat Iried Ioods and dairy products and
Iood Ior two are more likely to gain as much as 35 pounds.
Women with vegetarian diets and eating more monounsaturated Iat Iound in olive oil and
nuts in early pregnancy are halI as likely to gain an unhealthy amount oI weight.
Recipes for Pregnant Women
You can Iind healthy recipes for pregnant women in diIIerent sections oI recipes page at low
calorie recipes. The recipes have not been listed speciIically Ior pregnant women, but you can
select based on the above nutrient requirement.
The calorie counter or list chart given on this page makes calorie counting simple Ior Ioods like
vegetables, Iruits, cereals, breads and milk products. You can use this chart to make your own
low calorie recipes or low calorie diet to check your calorie intake.
Food Calorie List, Calorie Chart
1 kilojoule (kJ) 1000 joules
1 kilocalorie 1000 calories 1 Calorie (1 Cal)
1 cal 1 kcal 4.18 kJ
1 g oI Iat 9 Cal 38 kJ
1 g oI carbohydrate 4 Cal 17 kJ
1 g oI protein 4 Cal 17 kJ
Calorie Counting Chart: Calories in Fruits, Vegetables, Breads and Milk
Know the calorie content oI various Iood items.
Caor|es |n Iru|ts per 100 Grams
The values are in Calories. Multiply by 4.18 to get values in kJ.
Apple 36
Avcad ear 190
8anana 93
Clck 94
Cerrles 70
uaLes 281
Crapes 8lack 43
Cuava 66
kll lrulL 43
Cuava 49
Lycles 61
Manes 70
Crane 33
Crane [ulce 100ml 47
apaya 32
eac 30
ears 31
lneapple 46
lums 36
SLraberrles 77
WaLermeln 26
meranaLe 77
WaLermeln 16
Caor|es |n Vegetaes per 100 Grams
8rccll 23
8rln[al 24
Cabbae 43
CarrL 48
Caullfler 30
lenureek (MeLl) 49
lrenc beans 26
LeLLuce 21
Musrm 18
Cnln 30
eas 93
LaL 97
Splnac 100
Splnac 1 leaf
Splnac 1 bunc
26
2
78
@maL 21
@maL [ulce 100ml 22
Caor|es |n Cereas per 100 Grams
8a[ra 360
Malze flur 333
8lce 323
WeaL flur 341
Caor|es |n 8reads per p|ece
1 medlum cappaLl 119
1 sllce lLe bread 60
1 paraLa (n flllln) 280
Caor|es |n M|k M|k roducts per cup
8uLLer 100ms 730
8uLLermllk 19
Ceese 313
Cream 100ms 210
Cee 100ms 910
Mllk 8uffal 113
Mllk C 100
Mllk Sklmmed 43
Caor|es |n Cther Items
Suar 1 Lbsp 48
Pney 1 Lbsp 90
CcnuL aLer 100 ml 23
Cffee 40
@ea 30
Caor|es |n Negat|ve Caor|e Ioods
Some oI the Ioods listed above are negative calorie Ioods. Read more why
Ioods with negative calorie are good Ior weight loss and how they can
improve your health.

Also Read The Following Weight Loss Topics
Lxerclse 8lL @lnk 8lL LaL 8lL
WelL Lss @lps
CbeslLy ealL rlsks

8dy @ypes
ldeal 8dy WelL
8Ml CalculaLr 8Ml CarL
8dy laL ercenLae CalculaLr
WalsL Plp 8aLl
@ypes f laLs
8esL Ckln Clls
WaL ls a PealLy uleL"
WelL lss dleL
Cl uleL
Clycemlc Lad uleL
lds L LaL L Avld
@ermenlc lds
lds L Avld LaL durln renancy
veeLarlan WelL Lss uleL
faL calrles ln meaLs fls
LlsL f L Carb lds
Calrles ln lds
lds @aL 8urn laL
Clldren fd ulde
Speed up MeLabllsm
Calrle 8equlremenL / need
8urnln Calrles

Calrles ln ulfferenL AcLlvlLles
Calrle 8urn CalculaLr
Cym 8all Lxerclse
8esL Lxerclse fr elL lss
8reaLln a exerclse fr elL lss
P L 8educe CellullLe"
Abs Lxerclses WrkuLs @ Lse 8elly faL
laL @ls Lxerclses
laL Plps exerclse
sL renancy WelL Lss WrkuL
8dyrap elL lss
Pme 8emedles fr CbeslLy
WelL lss SLress
Pdla Crdnll

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