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Millet Seeds

11 Impressive Health Benefits of Millet Seeds


Millet health benefits includes promoting good digestion, preventing asthma, helps get rid of LDL cholesterol, clear up toxin from the body, helps manage diabetes, helps prevent cancer and support a healthy heart. Other benefits include preventing anemia, helps repair body tissue, provide gluten-free alternative and helps prevent gallstones.

 

What is Millet?

Millet is a food staple for many diets throughout the world. Millet has been grown for centuries in Africa, Egypt and other parts of Europe. For the most part, its types grew wild in Africa before being cultivated. Records are showing the farming of Broom yard millet since 8000 B.C in China.

The people of Sudan have been growing pearl millet since 4000 B.C and in Egypt for 3000 B.C. There is also a kind of millet named “panic” which has been growing in parts of Asia and Europe. Israelites started farming millet by 400 B.C along with the Greeks and Sumerians. The panic millet was also being used as birdfeed by many countries. The Chinese and the Africans started making beer and wine out of it.

It is an excellent crop which resembles the corn on a cob when growing. It can easily grow in cold and arid regions in a time span of as less as 70 days. This property is what made it so popular in China and Europe. It was mostly being harvested for food. It was eaten like oatmeal or porridge.

Millet Nutritional Facts

Millet is considered one of the worlds healthiest foods and is packed full of nutrients. It is composed of 14.00 mg Calcium, 0.535 mg copper 3.94mg iron, 119.0mg magnesium, 1.002 mg manganese, 32.7mcg selenium, and 224.00mg potassium and 285.oo mg phosphorus per 100-grams. It also contains many vitamins such as niacinriboflavinPantothenic acidFolateFolic acidVitamin B6Vitamin CVitamin E, and Vitamin K.

The nutritional value is enough to understand the benefits of this wonderful grain further.

Here are 11 of the impressive Health Benefits of Millet

  1. Good Digestion

An unhealthy digestive system can be the cause of many health-related issues. It can prevent your body from absorbing an adequate amount of nutrition. It provides up to 9 grams of fiber per 100-gram of serving. The fiber present in millet helps in healing illnesses such as diarrhea and gastrointestinal disorders. Regularly making millet a part of your diet will help maintain a healthy gut and prevent peptic ulcers and colon cancer.

  1. Asthma Prevention

Wheat is often considered an allergen in cases such as Asthma, but, the good news is the composition of millet makes it a beneficial grain for Asthma patients. There have been observations that show millet significantly reducing the effects of Asthma and may be beneficial for preventing it.

  1. Cholesterol Regulation

Fiber a beneficial element for many illnesses is the best way to control cholesterol in our bodies and prevent it from clogging the arteries. The fiber present in it often conducts a cleaning operation in the body and helps get rid of LDL cholesterol. This protects the body from various diseases.

  1. Clear up Toxins

A toxin-free body is a goal. Recent studies have made it quite clear that a toxic bloodstream can be the reason of contracting multiple diseases at once. There are many ways to keep detoxifying the body, as it accumulates toxins every day. Millet contains catechins such as Quercetin that help keep the kidney and liver functioning properly by excreting the toxins from the body.

  1. Diabetes Management

One of the most common diseases affecting millennials, diabetes is the gateway to a host of diseases. It has been observed that people who have incorporated millet into their diets are less likely to be affected by this disease. Millet contains a good amount of magnesium which helps the body use produce insulin efficiently and also prevent the occurrence of diabetes. Eating millet has also shown to keep the sugar levels in check.

  1. Cancer Prevention

Free radicals, the culprits responsible for causing oxidative damage both in and out. This oxidative damage is the cause of many diseases such as cancer. Millet is an antioxidant-rich grain containing quercetinselenium and pantothenic acid which protect the body from producing cancerous cells.

Some studies link adequate consumption of fiber to the prevention of breast cancer in women. Women who consume more than 30 % fiber per day are often safe from the effects of breast cancer.

  1. A Healthy Heart

The heart is a vital organ which is responsible for pumping the blood throughout the body; an unhealthy heart has severe consequences. The best way to ensure a healthy body and mind is to be aware of the right choices of foods. Millet is a good source of fiber, which helps maintain the cholesterol in the body and keep a healthy blood flow. It also contains magnesium which regulates the blood pressure and potassium functions as a vasodilator.

  1. Prevents Anemia

Anemia, especially in women who are expecting is extremely dangerous and can lead to fatal deceases. Millet is composed wonderfully to help prevent anemia or to cope with it. The folic acidfolate, and iron present in millet are the key components in the formation of red blood cells and helps keep the hemoglobin to an adequate level. Millet is a good source of copper which also aids in making red blood cells.

  1. Celiac Friendly

Most grains contain gluten and cause allergic reactions in people suffering from celiac disease. They are gluten intolerant and cannot consume staples such as wheat. This is where millet, being a gluten-free alternative fulfills their requirements. It is considered a grain due to its texture but is a seed which makes it a good alternative.

  1. Helps Repair Body-Tissue

Phosphorus, the mineral that does it all. It is the mineral that helps in forming the structure of the cells in the body, helps form the mineral matrix of the bone and aids the molecules that are the source of energy for our body. Millet is a good source to get the phosphorus intake required for the body to perform all these functions. Phosphorus is also a component of cell membranes and nervous system structures.

  1. Prevents Gallstones

Some studies indicate the role of insoluble fiber in preventing the formation of gallstones. There is a lot of research which shows that consumption of millet and other similar fibers helped reduce the risk of gallstones. This is due to the reduction in intestinal transit time, aided by the consumption of fiber. It also reduces the secretion of bile acid, which is known to cause gallstones.

Bottom Line

Millet has a unique composition of beneficial nutrients. It has an advantage over other grains of growing in a short period in areas other grains may fail too. It is also gluten-free and can make rather a delicious bowl of porridge. Some countries also use millet flour in making flatbread.

 

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Dry Split Peas - Urdu

The Nutritional Value of Yellow Split Peas


Split peas belong to the same family as lentils and beans. What distinguishes these dried peas is the ways in which they are prepared and how they are shaped. Dried peas are spherical and produced by harvesting the pea pods when they are mature and then drying them. After they are dried and the skins are removed, they split on their own. They come in green, red and yellow colors. Yellow split peas offer many nutritional benefits, including being rich in dietary fiber and protein.

Basic Nutrient Values

According to Legume World, as a legume split peas offer more dietary fiber than many major food groups and are a rich source of energizing complex carbohydrates. Split peas make a great addition to any dietary program. A 1/2-cup serving of cooked split peas provides 144 calories, 10 grams of protein, less than 1 gram of fat, 26 grams of carbohydrates, 10 grams of dietary fiber, 2 milligrams of sodium and 0 milligrams of cholesterol. Yellow split peas are a particularly excellent food source of B vitamins and several minerals essential for human health.

Macronutrients

Yellow split peas are rich in two of the energy-yielding nutrients: protein and carbohydrates, meeting on average 20 and 10 percent, respectively, of the recommended daily value or DV for a 2,000 calorie diet. Though split peas do not contain all of the essential amino acids necessary for human health, such as animal proteins, they are particularly rich in the amino acid tryptophan, meeting over 1/4 of your daily requirement in a 1/2-cup serving. Tryptophan is needed to manufacture the neurotransmitter or brain chemical serotonin, which regulates mood, appetite, hunger and sleep.

Vitamins

Yellow split peas are particularly rich in vitamin B-1 or thiamin, providing approximately 0.18 milligrams per 1/2-cup serving or 12 percent of the DV and 64 micrograms folate, or 16 percent of the DV. In addition to aiding in energy metabolism or converting the foods you eat into energy for your cells, thiamin is needed for proper nervous system function. Folate serves many functions, such as contributing to heart health, enhancing immune system function, preventing birth defects and forming red blood cells.

Minerals

Like beans, split peas are a mineral-dense food, according to the USDA National Nutrient Database. Split peas offer phosphorus and potassium, meeting about 10 percent of the DV for each per 1/2-cup serving. Phosphorus, along with calcium, is a major mineral involved in developing strong, healthy bones. It is also a component of all cells and DNA. Potassium helps regulate heartbeat and blood pressure and promotes healthy arterial circulation. Split peas are high in the trace minerals molybdenum and manganese, which are involved in metabolic reactions in the body.

Fiber

A 1/2-cup serving of cooked split peas offers 7 grams of insoluble fiber or "roughage" and 3 grams of soluble or viscous fiber. Both types are important for optimal health. Insoluble fiber promotes healthy digestion, softens stool and encourages regular bowel movements, while soluble fiber offers other benefits. According to Colorado State University Extension, soluble fiber aids in weight management by enhancing the feeling of "fullness," helps decrease blood cholesterol levels and stabilizes blood sugar levels.

 

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Black Eyed Beans - Red

11 Amazing Health Benefits of Black-Eyed Peas


Black-Eyed Peas health benefits includes promoting cardiovascular health, a source of protein, treats indigestion, reduces the risk of pancreatic cancer, strengthens eye tissues, helps in weight loss, controls sugar levels, promotes bone density, balances blood pressure, treats anemia, and impedes premature aging.

 

Most people prepare meals using black-eyed peas on New Year’s Eve to welcome good luck whereas, in many cultures, black-eyed peas are consumed on special occasions. Do you know this variety of peas is a powerhouse of essential nutrients as well?

One cup of boiled black-eyed peas is enough to improve your cardiovascular health and to keep you full for hours. If you are looking for nutritious food sources, incorporate black-eyed peas into your diet immediately.

What are Black-Eyed Peas?

Black-eyed peas or black-eyed beans are one of the most nourishing varieties of legumes. The name refers to the black spot on the creamy skin of peas. These are versatile beans that go well with many recipes.

You can serve them with steam rice. Black-eyed beans make a tasty option for stew and soups. If you are a fan of pasta, add some black peas to it and eat a nutrient-dense meal. This variety of legumes is low in calories so you can consume black-eyed peas salad on a daily basis.

Nutritional Value of Black-Eyed Beans

86 grams of cooked black beans provide the following nutrients.

Carbohydrates 20.39g

Calcium 23mg

Dietary fiber 7.5g

Iron 1.81mg

Folate 128msg

Magnesium 60mg

Niacin 0.434mg

Phosphorus 120mg

Potassium 305mg

Sodium 1mg

Thiamin 0.21mg

Vitamin K 2.8mg

 

11 Amazing Health Benefits of Black-Eyed Peas

 

  1. A Source of Protein

People who follow a vegetarian lifestyle often struggle to obtain the daily requirement of protein. They can get a considerable amount of the nutrient from black-eyed beans. Protein is essential for your body as it strengthens your nails, skin, muscles, and hair.

Moreover, an adequate level of protein is also necessary to rejuvenate cells in your body. Protein deficiency leads to fatigue which can be life-threatening. So, it is better to incorporate this plant-based source into your diet and promote the functioning of your body.

  1. Promotes Cardiovascular Health

Potassium is one of the minerals that strengthen your heart. You need to consume it regularly to keep cardiovascular disorders at bay.

Health experts also suggest making significant dietary changes to prevent the accumulation of cholesterol in your arteries. Black-eyed beans can do the job for you. They do not only contain potassium, but are low in calories and fat as well. This quality makes them ideal to improve your overall cardiovascular health.

  1. Treats Indigestion

You need foods packed with soluble fiber to treat indigestion. Not to mention, black-eyed beans can become your ultimate source to obtain fiber. Getting the nutrient regularly will prevent indigestion and regulate bowel movements in a short time.

A study has concluded that consuming legumes like black beans is essential to cleanse cholesterol from intestines. The buildup of cholesterol in your small or large intestines can lead to debilitating health conditions which can be fatal.

  1. Reduces the Risk of Pancreatic Cancer

Deficiency of B vitamins can affect the quality of your life as it contributes to acute diseases like pancreatic cancer. B vitamins such as folate promote the production of cells which is necessary to prevent the onset of cancer.

You should make black-beans a part of your diet due to the content of potassium in it. More studies are underway to identify the effects of potassium on cancerous cells in your body.

  1. Strengthens Eye Tissues

Your eyes are delicate and need regular doses of vitamin A to protect vision. Nutritionists have revealed that one cup of cooked black beans can provide more vitamin A than carrot, spinach, or broccoli. When you add black beans to your diet, they will prevent tissues deterioration and promote their healthy development.

  1. Helps in Weight Loss

Losing weight is quite easy with black-eyed peas. These peas are a storehouse of dietary fiber which is potent enough to reduce appetite. Consuming peas can keep you full for a long time which ultimately lowers your overall calorie intake. Plant-based food sources like black peas keep your body energized and prevent the health complications that obesity might bring.

  1. Controls Sugar Levels

You should never overlook the effects of dietary fiber on diabetes. People with type I diabetes can lower blood glucose level just by consuming cooked black beans due to the content of fiber in it. Moreover, to improve lipids, blood sugar, and insulin levels, doctors also recommend black beans to people with type II diabetes. However, do not opt for dietary changes without consulting with your doctor, especially if you have diabetes.

  1. Promotes Bone Density

Consuming one serving of black peas can provide a considerable amount of magnesium, calcium, phosphorus, potassium, and sodium. These minerals strengthen bones and prevent the onset of fractures.

If you stock up these minerals in your body, you are less likely to develop age-related bone deterioration. Nutritionists also recommend incorporating black beans into the diet of children for healthy development of their bones.

  1. Balances Blood Pressure

High levels of sodium increase blood pressure level which can become a serious health condition if not treated on time. Therefore, you need to be careful with what you consume.

Black-eyed beans contain low levels of sodium than most food sources so eating them will not affect your blood pressure. Moreover, black peas are packed with minerals which are known to control blood pressure levels naturally. You should purchase regular black-eyed beans as canned variety contains preservatives which might increase the sodium level in your body.

  1. Treats Anemia

Lower red blood cells or haemoglobin deficiency leads to the onset of anemia. Haemoglobin is an iron-packed protein. And, it gives a red color to your blood and helps the cell bring oxygen from your lungs and transfer it to the rest of your body.

Black-eyed peas are not only high in iron but, contain folate and other B-vitamins as well. When you consume the beans on a daily basis, they help your body produce red blood cells and prevent haemoglobin deficiency, which ultimately treats anemia. Take note that anemia is an acute health problem and in this case, you should opt for proper medical treatment.

  1. Impedes Premature Aging

Premature aging is a sign of an unhealthy or weak body. Consuming a well-balanced diet is a simple yet effective way to stop the risk of premature aging.

Black beans are one of the nourishing options that you can add to your diet plan. These beans provide plenty of vitamin A which improves the condition of your skin by forming healthy mucous membranes. This process prevents the appearance of wrinkles and fine lines.

Bottom Line

The fantastic health benefits of black-eyed beans are convincing enough to consume them on a regular basis. So, add some to your salad and embrace a healthy body.

 

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Black Eyed Beans - White

11 Amazing Health Benefits of Black-Eyed Peas


Black-Eyed Peas health benefits includes promoting cardiovascular health, a source of protein, treats indigestion, reduces the risk of pancreatic cancer, strengthens eye tissues, helps in weight loss, controls sugar levels, promotes bone density, balances blood pressure, treats anemia, and impedes premature aging.

 

Most people prepare meals using black-eyed peas on New Year’s Eve to welcome good luck whereas, in many cultures, black-eyed peas are consumed on special occasions. Do you know this variety of peas is a powerhouse of essential nutrients as well?

One cup of boiled black-eyed peas is enough to improve your cardiovascular health and to keep you full for hours. If you are looking for nutritious food sources, incorporate black-eyed peas into your diet immediately.

What are Black-Eyed Peas?

Black-eyed peas or black-eyed beans are one of the most nourishing varieties of legumes. The name refers to the black spot on the creamy skin of peas. These are versatile beans that go well with many recipes.

You can serve them with steam rice. Black-eyed beans make a tasty option for stew and soups. If you are a fan of pasta, add some black peas to it and eat a nutrient-dense meal. This variety of legumes is low in calories so you can consume black-eyed peas salad on a daily basis.

Nutritional Value of Black-Eyed Beans

86 grams of cooked black beans provide the following nutrients.

Carbohydrates 20.39g

Calcium 23mg

Dietary fiber 7.5g

Iron 1.81mg

Folate 128msg

Magnesium 60mg

Niacin 0.434mg

Phosphorus 120mg

Potassium 305mg

Sodium 1mg

Thiamin 0.21mg

Vitamin K 2.8mg

 

11 Amazing Health Benefits of Black-Eyed Peas

 

  1. A Source of Protein

People who follow a vegetarian lifestyle often struggle to obtain the daily requirement of protein. They can get a considerable amount of the nutrient from black-eyed beans. Protein is essential for your body as it strengthens your nails, skin, muscles, and hair.

Moreover, an adequate level of protein is also necessary to rejuvenate cells in your body. Protein deficiency leads to fatigue which can be life-threatening. So, it is better to incorporate this plant-based source into your diet and promote the functioning of your body.

  1. Promotes Cardiovascular Health

Potassium is one of the minerals that strengthen your heart. You need to consume it regularly to keep cardiovascular disorders at bay.

Health experts also suggest making significant dietary changes to prevent the accumulation of cholesterol in your arteries. Black-eyed beans can do the job for you. They do not only contain potassium, but are low in calories and fat as well. This quality makes them ideal to improve your overall cardiovascular health.

  1. Treats Indigestion

You need foods packed with soluble fiber to treat indigestion. Not to mention, black-eyed beans can become your ultimate source to obtain fiber. Getting the nutrient regularly will prevent indigestion and regulate bowel movements in a short time.

A study has concluded that consuming legumes like black beans is essential to cleanse cholesterol from intestines. The buildup of cholesterol in your small or large intestines can lead to debilitating health conditions which can be fatal.

  1. Reduces the Risk of Pancreatic Cancer

Deficiency of B vitamins can affect the quality of your life as it contributes to acute diseases like pancreatic cancer. B vitamins such as folate promote the production of cells which is necessary to prevent the onset of cancer.

You should make black-beans a part of your diet due to the content of potassium in it. More studies are underway to identify the effects of potassium on cancerous cells in your body.

  1. Strengthens Eye Tissues

Your eyes are delicate and need regular doses of vitamin A to protect vision. Nutritionists have revealed that one cup of cooked black beans can provide more vitamin A than carrot, spinach, or broccoli. When you add black beans to your diet, they will prevent tissues deterioration and promote their healthy development.

  1. Helps in Weight Loss

Losing weight is quite easy with black-eyed peas. These peas are a storehouse of dietary fiber which is potent enough to reduce appetite. Consuming peas can keep you full for a long time which ultimately lowers your overall calorie intake. Plant-based food sources like black peas keep your body energized and prevent the health complications that obesity might bring.

  1. Controls Sugar Levels

You should never overlook the effects of dietary fiber on diabetes. People with type I diabetes can lower blood glucose level just by consuming cooked black beans due to the content of fiber in it. Moreover, to improve lipids, blood sugar, and insulin levels, doctors also recommend black beans to people with type II diabetes. However, do not opt for dietary changes without consulting with your doctor, especially if you have diabetes.

  1. Promotes Bone Density

Consuming one serving of black peas can provide a considerable amount of magnesium, calcium, phosphorus, potassium, and sodium. These minerals strengthen bones and prevent the onset of fractures.

If you stock up these minerals in your body, you are less likely to develop age-related bone deterioration. Nutritionists also recommend incorporating black beans into the diet of children for healthy development of their bones.

  1. Balances Blood Pressure

High levels of sodium increase blood pressure level which can become a serious health condition if not treated on time. Therefore, you need to be careful with what you consume.

Black-eyed beans contain low levels of sodium than most food sources so eating them will not affect your blood pressure. Moreover, black peas are packed with minerals which are known to control blood pressure levels naturally. You should purchase regular black-eyed beans as canned variety contains preservatives which might increase the sodium level in your body.

  1. Treats Anemia

Lower red blood cells or haemoglobin deficiency leads to the onset of anemia. Haemoglobin is an iron-packed protein. And, it gives a red color to your blood and helps the cell bring oxygen from your lungs and transfer it to the rest of your body.

Black-eyed peas are not only high in iron but, contain folate and other B-vitamins as well. When you consume the beans on a daily basis, they help your body produce red blood cells and prevent haemoglobin deficiency, which ultimately treats anemia. Take note that anemia is an acute health problem and in this case, you should opt for proper medical treatment.

  1. Impedes Premature Aging

Premature aging is a sign of an unhealthy or weak body. Consuming a well-balanced diet is a simple yet effective way to stop the risk of premature aging.

Black beans are one of the nourishing options that you can add to your diet plan. These beans provide plenty of vitamin A which improves the condition of your skin by forming healthy mucous membranes. This process prevents the appearance of wrinkles and fine lines.

Bottom Line

The fantastic health benefits of black-eyed beans are convincing enough to consume them on a regular basis. So, add some to your salad and embrace a healthy body.

 

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Green Gram

20 Amazing Benefits Of Mung Beans (Moong)


Mung beans are popularly known as green grams. However, they are also famous with various other names like golden gram and Moong beans. Mung beans, native to Asia, Europe and the US, are used for a variety of purposes. There are many benefits of mung beans, apart from being a famous main-course dish in India to being a part of many a skin care regimen.

 

Benefits Of Mung Beans

We have made a list of top 20 health benefits of mung beans for which you should look up to:

  1. Anti-Aging Benefits:

Mung bean is a powerful anti-aging agent. Copper, the secret behind mung bean’s anti-aging property, reduces the presence of wrinkles, age spots and age lines from the skin easily. Its regular usage can make you look 10 years younger than your original age. Ageing seems as a matter of concern for women who love their skin, hair and nails. If you love your youthful look, you must switch to some mouth-tempting mung beans breakfast recipe for sure.

  1. Provides Radiance:

Yes, this popular cuisine is the god of all food items. It adds shine and radiance to human skin. The presence of copper increases its use in various face packs and face creams. Using mung bean as a scrub is also a good option. It is very easy to make a natural exfoliating face pack using mung beans at home.

How To Make Mung Bean Natural Face Pack?

Grind mung beans to form fine powder.

Add lukewarm water to the powder to make a paste.

Apply the paste on your face and leave to dry for 10 minutes.

Scrub for next 10 minutes.

At the end, you will be left with cleaner and reduced pores. This deep exfoliating face scrub is an ultimate killer of tan, blackheads, excessive oil and unnatural glare. Undoubtedly, it is one of the best natural scrubs you can use to make your skin radiant!

  1. Bestows Shine To Hair:

Copper, which is present in mung beans in traces, is an essential mineral for maintaining scalp health. Copper ensures the proper utilization of iron, calcium and magnesium in human body. Consumption of mung beans replenishes the body with required amounts of copper. This ensures that iron does its work efficiently. Proper supply of oxygen to the brain maintains the health of scalp, giving you shiny, long, strong and thick hair! You can also make amazing natural hair masks at home with mung bean as the main ingredient.

How To Make Mung Bean Natural Hair Mask?

Grind mung beans to fine powder.

Add green tea water to the powder to make a paste with thick consistency.

Add olive oil and almond oil to the paste and beat well.

Add about 2/3rd tsp of curd to the mixture and mix well.

This amazing hair mask is an ultimate rescue for dry hair those are damaged, frizzy, tangled and dandruff hit. This amazing hair mask offers deep nourishment to dry and damaged hair and scalp. It restores the normal PH of scalp; and thus, bestows shine to hair.

  1. Metabolic Regulator:

Many people with poor metabolism suffer from indigestion and acidity. Mung beans are rich in fiber and increase the digestive rate of the human body. They are responsible for increasing the overall metabolic rate in humans as well. Fiber eases motion by making feces soft. This makes motion easier and reduces indigestion and acidity to quite an extent.

  1. Cholesterol Controller:

Heart diseases are very common these days. Poor lifestyle is one of the major causes that add to numerous heart problems on a daily basis. Mung beans increase the digestive and metabolic rate of human body, which in turn decreases the formation and accumulation of cholesterol in the arterial walls and capillaries. Incorporating mung beans in your diet will keep cholesterol based heart diseases at bay.

  1. Light Meal:

People suffering from fever, stomach ache and diarrhea find it difficult to digest food. Moreover, the taste buds puncture in sickness and it becomes even more difficult to eat food. Mung bean is one food item that can be digested very easily (since it is rich in fiber) and can also be molded to make a few mouth-tempting light recipes. This often plays a very important part of recovery.

  1. Bone Strengthener:

Mung bean can be used as a natural calcium supplement. It maintains bone health and can keep you safe from fractures as well.

  1. Slimming Food:

A 100 gram serving of mung beans offers only 330 calories, making it one of the healthiest ways to lose weight. People who are looking to lose weight can include mung beans in their diet to stay healthy while shedding the extra pounds.

  1. Maintains Gum Health:

Other than calcium, mung bean is also rich in sodium. Sodium is needed for the health of our gums and teeth. Gum problems like pain, reddening, foul odor, gum bleeding and weakness can be prevented with the consumption of this sodium rich food item.

 

  1. Regulates Blood Pressure:

It is a proven fact that mung beans are fat controllers and regulators. Moreover, the presence of large amount of magnesium makes it a very potent BP regulator. It maintains the level of magnesium in the blood. Magnesium eases blood vessels and lowers hypertension. This, in turn, keeps the blood pressure of the body under control.

  1. Increases Mental Focus And Alertness:

People who suffer from concentration problems and weak memory should certainly consume mung beans. Mung beans are rich in Iron, which carries oxygen in blood and supplies the same to all organs and tissues. Intake of Mung beans ensures optimum supply of oxygen to all the parts of body, including the human brain. This increases focus and sharpens your memory as well.

  1. Increases Immunity:

Iron in mung beans helps in increasing the immunity power in the human body. This immunity booster eases muscles and tissues, which in turn makes the WBC’s in the blood more active. This gives our body the natural strength to fight off infections

  1. Anti-Toxic Benefits:

Toxicity is a serious problem and can have long lasting side-effects including ulcers and cancer. You can keep your body free of toxins by the consumption of mung beans. It maintains the circulatory health of the body as well. It flushes out toxins from the body easily and keeps the formation of free radicals under check.

  1. Anti-Cancerous Benefits:

As mentioned above, mung beans keep free radicals under control. These free radicals can be an outcome of anything like pollution, stress, unhealthy snacking and toxicity in body. They have the ill-fate of interfering with normal cell growth. Abnormal cell growth can even lead to cancer. Mung bean, which is a natural suppressor of free radicals, is a good option to keep cancer at bay.

  1. Sugar Controller:

Mung beans increase the formation of friendly sugars and discourage the formation of bad sugars in the human body. Friendly sugar or fruit sugar is easily digestible and does not circulate in blood. It is easily convertible to ATP. Consumption of mung beans is a very efficient way to regulate sugar metabolism in the body and can even prevent diabetes.

  1. Maintains Eye Health:

One of the best benefits of mung beans. Mung beans are loaded with the eye- friendly vitamin i.e., Vitamin C. A natural anti-oxidant, Vitamin C helps the retina maintain its flexibility. Mung beans are good options when it comes to promoting eye health.

  1. Anti-Viral Agent:

Vitamin C makes mung bean a very powerful anti-viral agent. Vitamin C increases the production of WBC’s under a viral attack. The increased WBC count destroys viruses and keeps the body safe. Iron in mung beans increases the potency of WBC and Vitamin C increases their count. All in all, mung bean is a good way to keep immunodeficiency disorders at bay.

  1. Promotes Growth:

Stunted growth in children is a cause of concern for mothers. Mung bean promotes and ensures proper growth in humans. It contains a natural blend of all vitamins and minerals necessary to trigger the growth of hormones in the body. Instead of trying artificial growth supplements, one can consume mung bean as a growth controller and promoter.

  1. Blood Clotting:

Whenever you suffer from an injury, it leads to bleeding. Fortunately, our blood clots quickly and ensures that no further blood is lost. However, irregular and insufficient amount of Vitamin K upsets the process of clotting. This can be a life-threatening situation too. Mung beans are natural sources of Vitamin K and can help your body in times of need.

  1. Liver Protection:

Proteins are not just essential for bone and muscle health; they also protect the liver against damage. Mung beans are one the best sources of proteins for vegetarians. You must consume mung beans every day to keep your liver safe. Proteins ensure the proper functioning of bilirubin and biliverdin in liver and keep the liver safe from jaundice.

All the above-listed mung bean benefits make mung bean the super hero of nutritional food items. They not only offer various health benefits upon ingestion, but also make revolutionary face packs and hair packs. So, make sure you consume ample amounts of mung beans to stay healthy and beautiful from within. Use their iconic hair and face masks for maintaining hair sheen and adding glow and radiance to your face.

 

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Kadala - Channa Dal

15 Wonderful Benefits Of Chickpeas (Garbanzo Beans)


Chickpeas or garbanzo beans are an excellent source of plant-based protein which helps prevent diabetes and aid in weight loss. The amazing benefits of chickpeas include the ability to improve digestion, prevent heart diseases, stabilize blood pressure levels, and lower the risk of genetic diseases and cancer. They also boost bone, skin, and hair health.

 

What are Chickpeas (Garbanzo Beans)?

Chickpea or garbanzo bean is a famous legume also known as Ceci bean, Bengal gram or Egyptian pea, depending on where you’re eating them. These small, pale-brown beans have been cultivated for the better part of 7,000 years, making them the oldest and most popular legumes on the planet. [1]

Types of chickpeas: 

There are roughly 90 identified species of chickpea. Although the most common variants are pale-brown, black, green, and red chickpeas.

Chickpeas Nutrition Facts

Nutrition Facts

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

 

Nutrient

Value

Water [g]

60.21

Energy [kcal]

164

Protein [g]

8.86

Total lipid (fat) [g]

2.59

Carbohydrate, by difference [g]

27.42

Fiber, total dietary [g]

7.6

Sugars, total [g]

4.8

Calcium, Ca [mg]

49

Iron, Fe [mg]

2.89

Magnesium, Mg [mg]

48

Phosphorus, P [mg]

168

Potassium, K [mg]

291

Sodium, Na [mg]

7

Zinc, Zn [mg]

1.53

Vitamin C, total ascorbic acid [mg]

1.3

Thiamin [mg]

0.12

Riboflavin [mg]

0.06

Niacin [mg]

0.53

Vitamin B-6 [mg]

0.14

Folate, DFE [µg]

172

Vitamin B-12 [µg]

0

Vitamin A, RAE [µg]

1

Vitamin A, IU [IU]

27

Vitamin E (alpha-tocopherol) [mg]

0.35

Vitamin D (D2 + D3) [µg]

0

Vitamin D [IU]

0

Vitamin K (phylloquinone) [µg]

4

Fatty acids, total saturated [g]

0.27

Fatty acids, total monounsaturated [g]

0.58

Fatty acids, total polyunsaturated [g]

1.16

Fatty acids, total trans [g]

0

Cholesterol [mg]

0

Caffeine [mg]

0

Sources include : USDA [2]

 

Chickpeas or garbanzo beans are a powerhouse of nutrients, packed with plant-based protein, dietary fiber, and carbohydrates. According to USDA, they are a rich source of antioxidants and minerals such as ironzincmagnesium, folate, and phosphorous. [2] The nutty seedsalso have a number of essential vitamins like thiamin, riboflavinniacinvitamin C, A, B6, B12, and vitamin K.

 

Health Benefits of Chickpeas

Let’s look at some of the health benefits of chickpeas:

Prevent Diabetes

Chickpeas have a high amount of soluble fiber which helps regulate blood sugar levels by optimizing digestion. They can prevent the development of diabetes by ensuring normal levels of insulin and blood sugar and help people manage the condition. Researchers conducted an experiment to compare the effects on insulin sensitivity of chickpea-based and wheat-based foods. The results of the experiment, published in The American Journal of Clinical Nutrition, reveals that chickpea-based foods were better for blood glucose levels. [3]

Weight Loss

Garbanzo beans with their high density of nutrients, combined with the dietary fiber, are perfect for people trying to lose weight. [4] The fiber helps the body feel full for longer, by interacting with ghrelin, the hunger hormone, and inhibiting its release to some degree, says Dr. Petra Eichelsdoerfer of Bastyr University Research Institute in a study. [5] The blend of nutrients and minerals also keeps the body energized and active, preventing fatigue and snacking between-meal. This makes chickpeas great for reducing overall caloric intake, because you simply don’t feel hungry, despite the 270 calories per cup of chickpeas. [6]

Improve Digestion

The high levels of dietary fiber found in chickpeas can help to bulk up your stool, according to a study by Robert Murray et al., The Ohio State University, US. This keeps your bowel movements regular while eliminating inflammation, cramping, bloating, and constipation[7] [8] This can also improve the absorption of nutrient digestion and ensure that you’re making the most of the nutritional value of your food.

Boost Heart Health

Our cardiovascular health gets a boost in two different ways from garbanzo beans. First, the high levels of soluble fiber help to balance cholesterol levels and aid in preventing atherosclerosis, heart attacks, and strokes. Second, this legume can also reduce the amounts of LDL (bad) cholesterol in the blood. [9] Furthermore, the only fats that are found in garbanzo beans are omega-3 fatty acids, which are the beneficial polyunsaturated fats that help protect the heart and reduce inflammation throughout the body. A study cited in Elsevier’s Journal of the American Dietetic Association shows that chickpea also helps improve serum lipid levels. [10]

Good Source of Protein

Chickpeas are an important source of the proteins needed for growth and development, as well as proper healing and repair throughout the body. They are an ideal option for vegetarians who want to ensure they have the proper nutrient intake. However, one should not rely on chickpeas as a sole source of proteins. [11] A balanced protein intake is advised.

Rich Source of Antioxidants

The antioxidant compounds found in chickpeas include polyphenols, phytonutrients, beta-carotene, and key vitamins, according to Food Chemistry. [12] These reduce oxidative stress in the body and prevent chronic diseases. Antioxidants seek out free radicals, the dangerous byproducts of cellular metabolism, which can cause healthy cells to mutate. These antioxidants can help protect the body from cancer, coronary heart diseases, macular degeneration, and even cognitive disorders such as Alzheimer’s and Parkinson’s disease.

Strengthen Bones

Garbanzo beans being rich in iron, phosphorus, magnesium, copper, and zinc are exceptionally good for bone health. [13] Many of those minerals are essential to improve bone mineral density and prevent age-related conditions like osteoporosis.

Prevent Genetic Defects

Folate is an important B-vitamin for many different reasons, especially for women. [14] Low folate levels are closely associated with neural tube defects and other complications with the birth of children. Adding folate-rich chickpeas in the diet during pregnancy is a delicious way to ensure baby’s healthy delivery.

Maintain Blood Pressure

One of the key ways to maintain low blood pressure is to go for a low-sodium (low-salt) diet. Garbanzo beans being naturally low in sodium help in lowering high blood pressure.

Lower Inflammation

Choline in chickpeas is a macronutrient that plays a vital role in the body’s ability to fight chronic inflammation. It also regulates your sleep cycle, increases the range of movement in the muscles, as well as boosts learning and memory.

Prevent Hair Loss

Owing to their high protein and iron content, chickpeas can act as a wonderful natural supplement for those experiencing hair loss. These beans are also rich in vitamin A, B, and E, along with omega 6 fatty acids, all of which improve scalp health and boost blood circulation. [15]

Boost Eye Health

Intake of chickpeas on a regular basis can boost your eyesight. They are a good source of zinc and vitamins such as vitamin A, C, and E, all of which help protect vision.

Skin Care

The presence of manganese in chickpeas enhances skin health and keeps the formation of wrinkles and fine lines at bay. Essentially, manganese prevents wrinkles by reversing the damaging effect of free radicals. This legume also contains the element molybdenum, which eliminates sulfites, providing a detox effect on the skin. Other vital nutrients like folate, zinc, and vitamins repair UV damage and toxin overload while keeping the skin supple and glowing.

Balance Hormones

Consuming garbanzo beans can be a safe and natural way to counter menopausal and postmenopausal symptoms like night sweats, mood swings, and hot flashes. Chickpeas contain plant hormones known as phytoestrogens, which mimic the body’s natural female hormone estrogen. They also guard against diseases that commonly affect women such as breast cancer and osteoporosis.

Other Uses

  • For dandruff, make a paste with chickpea flour and some water. Massagethis on your scalp and leave it for half an hour before washing off.
  • Chickpea flour is also good for oily, spotty skin. Simply combine some flour with milkand rose water to make a face mask.

How to Cook Chickpeas?

Chickpeas are available easily throughout the year in dried or canned form. The canned version contains salt and preservatives but offers convenience. Here’s how you cook dried chickpeas:

Washing and soaking: Wash and soak chickpeas in water for 8 to 10 hours. Soaking the legumes not only brings down cooking time but also removes some of the harmful compounds and oligosaccharides that can cause problems in the gastrointestinal tract.

Cooking: The best way to cook soaked chickpeas is to simmer them for a couple of hours until tender.

Quick Serving Tips

Some quick ways of adding garbanzo beans to your diet include:

  • Chickpea is used as the main ingredient in hummus[8]
  • Chickpea sproutsor steamed chickpeas can be added to any salad. They can be used to prepare soups, salads, dips, and dishes.
  • Chickpeas are ground to make chickpea flour, also known as Bengal gram flour. It can be used as a substitute for wheat flour as a veganand gluten-free flour, or in combination with others to enhance taste and nutrition.
  • Flatbread can be made with equal quantities of chickpea and barley This is a beneficial recipe for diabetics.

Side Effects

While the majority of chickpea benefits are wonderful, there can be certain side effects:

  • They possess purines, which can be broken down by the body into uric acid and cause various health conditions including kidney stones, gallstones, and gout. So avoid intake if you suffer from any of these conditions.
  • The high fiber and starch content of the beans could cause digestive discomfort in some. The best solution, in this case, is to gradually start to include it in your diet.
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Kurakkan

Kurakkan, the Crop of Hope, the Cereal for a Healthy Life


The National Nutrition Alliance (NNA) together with its partners the Centre for Ecocultural Studies and Community Development Services has taken as its national theme for World Food Day 2010, the popularization of this extremely valuable cereal, kurakkan (Eleucine coracana).

 

Currently the full potential of kurakkan has not given rein to Sri Lankans going back to their traditional, indigenous way of eating. There is a perception on the part of some segments of the urban community that eating kurakkan is a bit of a primitive practice and should be consumed religiously only if one is diabetic. Admittedly one must shed practices that are primitive. However, it is important to stick to a diet that has been a good complement to the Sri Lankan way of life with regard to a healthy life style as well as agricultural practices that are not damaging to the environment. Kurakkan satisfies both those requirements.

 

Kurakkan, belongs to the "millet" group of cereals and in English is known as "finger millet", "ragi" in India, "wimbi" in Swahili, "bulo" in Uganda and "telebun" in Sudanese.

 

Another easy to grow cereal which is Sorghum and Millets have been important staples in the semi-arid tropics of Africa and Asia for centuries. Millet is one of the oldest foods known to humans and possibly the first cereal grain used for domestic purposes. Its use in making bread is mentioned in the Bible. In Africa and India, millet has been used as a staple food for thousands of years. It was grown as early as 2700 BC in China where it was the prevalent grain before rice became the dominant staple. Today millet ranks as the sixth most important grain in the world, sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Japan, Manchuria and various areas of the former Soviet Union, Africa particularly Egypt. It is documented that the plant was also grown by the lake dwellers of Switzerland during the Stone Age.


These crops are still the principal sources of energy, protein, vitamins and minerals for some of the world’s poorest people.

 

Sorghum and millets grow in harsh environments where other crops grow or yield poorly. They are grown with limited water resources by a multitude of small farmers in many countries, usually without the application of fertilizers or other inputs. These can be stored for long periods without insect damage and thus it can be important during famine These two cereals are not generally traded in the international markets or even in local markets in many countries, so small farmers seldom have an assured market in the event of surplus production.

 

As mentioned earlier consumed by disadvantaged groups, millet is often referred to as "coarse grain" or " the poor people’s crop". As kurakkan is highly nutritious and also has medicinal value, easy to grow especially under "chena" or shifting cultivation without chemical usage and little consumption of water it is "the crop of hope".

 

FAO has designated the theme for this year’s World Food Day as Unite against Hunger. The NNA and its partners propose the solution of popularizing kurakkan because of its obvious nutrition and health benefits at quite a low cost to rural communities who grow it. For the urban community it also is a preventive step against non-communicable diseases such as diabetes and high cholesterol which leads to heart diseases and its nitroloso compounds are known to protect against arthritis and even cancer. The evidence of these properties are well espoused in journals based on research carried out in Africa. However, we in Asia seldom look next door to Africa to share knowledge.


Why have we especially in urban Sri Lanka forgotten this grain?


What is the nutritive value of kurakkan? It is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It has nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. Energy per 100 g is comparable with other cereals providing 327 Calories. The seeds are also rich in phytochemicals, including Phytic acid, believed to lower cholesterol, and Phytate, which is associated with reduced cancer. Cognizance has to be taken of the fact that the limited amino acid methionine is present in kurakkan. Methionine is limited in communities which consume rice, yams and tubers. As content of fibre is high, there is a feeling of fullness and satiation after consuming and this bodes well for reduced snacking and eating in between meals.It is also very low in fat, containing 1.7 g in 100g.



Like the other countries which have a millet culture, Sri Lanka too has one. Our first staple being the millets kurakkan and meneri¸ this is the staple of the veddahs. The Adi Vasi or Veddah community consumes this in the form of the solid boiled mass known as "thalapa" with a legume or meat curry. The fitness and health among this community is well known. They used to walk miles as hunter/gatherers after eating kurakkan, which releases energy gradually as it has a medium glycaemic index or gradual release of sugar into the body. It creates a continuing feeling of fullness and hunger pangs arrive only at regular intervals during these long walks. Combinations of eating hunted meat together with methionine rich kurakkan gives excellent muscle tone for walking long distances, with a particular gait that encourages silent footsteps as required for hunter gatherers.


High in fibre means that defeacating, wherever in the open is made easy. As kurakkan is also high in nitrolosides (Vitamin B – 17)it could be inferred that this community is free from many non-communicable diseases, Evidence suggests that these nitrolosides, which are a combination of   molecules made of sugar, hydrogen cyanide, a benzene ring or an acetone, collectively known as Beta-cyanogenetic glycosides provide protection against cancer and arthritis and plays the role of a nutraceutical (medicinal food).


In the age of convenience kurakkan flour is freely available. But alas! sales are very slow according to the food retailers. It is ironic that sales are low and slow in the urban areas as it can be prepared in a number of ways especially as unleavened bread such as roti, or the traditional thalapa, which is kurakkan boiled into a solid mass. However thalapa is a bit of an acquired taste.Kurakkan pittu too is very tasty. It can be a part of the composition of ordinary bread or as part of gravies and cakes. One of the easiest preparations is as a cungee, where kurakkan is boiled with coconut milk and added spices and herbs as well as a few sprats and green leaves. Today a popular and very tasty preparation is kurakkan kokis with a touch of sugar and coating of sesame seeds. In fact in the US where kurakkan is also grown, the food industry uses this as a thickening agent.


So the message is short and clear. Let us go back to our roots where our staple before


rice was kurakkan. It is not necessary that this substitutes rice 100%. But at least 20% can be done, as a few meals at dinner time or breakfast can be prepared with kurakkan.



The National Nutrition Alliance will carry this advocacy campaign into the future.


(The national Nutrition Aliance comprises of 25 local NGOs working on improving nutrition and agricultural livelihoods at the grassroots. The facilitating organization to the NNA is Community Development Services, a 32-year holistic family health improvement NGO. NNA’s partner in this campaign is the Centre for Ecocultural Studies, a long standing environmental research, training and community development organization working in Sigiriya)

 

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Maize

13 Amazing Health Benefits of Corn Maize


Corn Maize health benefits includes supporting healthy eyes, preventing diverticular diseases, preventing anemia, preventing cancer, source of fiber, supporting weight loss and a source of gluten free diet. Other benefits include source of energy for the body, help manage diabetes, help prevent hypertension, a source of Manganese and helps prevent Alzheimer’s.

 

What is Corn?

Corn on the cob, the delicious treat has a distinct earthiness to its taste. It is the healthiest form of a nourishing snack, especially when roasted on flames or boiled; it has a different taste each time. The setting on the actual cob is pearl like, like someone took the time to wrap a garland of pearls around it. It is often said that you first eat with your eyes. What this really means is that much of the snack you much on every day is because you may see somebody else doing the same or glance at various restaurants and fast food joints when you’re on your way to work or home. Corns are a treat to look at and cooking it on open fires, family barbeques or boiling is also a fantastic experience.

Modern corn is the descendent of maize, which was planted and cultivated by the Aztecs about 10,000 years ago. The origin of this plant was from a wild grass called teosinte. The first maize’s that grew did not have the uniformity of the modern corn. Its kernels were placed apart and the stalks were shorter. This plant was widely grown due to its nutrition, its ability to be stored and its ability to grow in diverse climatic conditions.  The corn spread through trade routes, from America to the rest of the world. It is observed that by 700 B.C corn maize was the staple of diets for many Red Indians and Canadians alike.

There was an enhancement in the DNA of the corn throughout, which is what gave way to the many different varieties of corn that we have today. This delicious grain ranges from flint varieties to the ones used for textile dyes. The colours are beautiful to look at; you will find white pearls of corns to the ones coloured purple and even black.

Studies show that corn maize is the source of food for many people and livestock. It is also the most harvested grain as compared to others. Corn is not only eaten directly, but is also used in many different ways like in tortillas, cornflakes, corn flour and corn syrup. This is a diverse grain. It is low in calories and contains almost 3.4 grams of protein per 100 grams of serving. It is also rich in vitamins and minerals, and is an excellent source of energy.

Consuming food that is nutritious and low in calories will surely have its benefits. Corn is one of those foods that you don’t regret eating.

In light of this, here are 13 of its amazing benefits are discussed below.

13 Amazing Health Benefits of Corn Maize

 

  1. Healthy Eyes

A nutritious diet, filled with the right kind of elements will definitely help prevent many diseases from taking form. It is no secret that food is the ultimate medicine that can keep the heart and other organs going. Corn contains carotenoids – lutein and zeaxanthin. There are multiple studies that show the benefits of these for your eyes. They are often referred to as macular pigments that are present in the retina to prevent any damage that may be caused by free radical’s cells. These are essentially antioxidants.

  1. Prevents Diverticular Diseases

These diseases are often very painful and lead to a lot of discomfort and suffering. Although studies are still being conducted on this subject, there has been an observation made on about 47,228 men that shows the benefits of consuming popcorn to prevent the symptoms of this disease from developing.

  1. Anemia Prevention

This is another one of those illnesses that is spreading more than ever. This is especially true for women. You may start to develop symptoms of anemia when there is profound deficiency of vitamins and minerals such as iron in your body. The body needs iron and folate to form new red blood cells. Corn is a very good source of iron, per 100 grams of serving it provides an impressive 2.7 mg of iron.

  1. Cancer Prevention

It is true that an antioxidant rich diet will help prevent cancer. There are many studies that show that antioxidants fight free radical’s cells and prevent oxidative damage to the body. Sweet corn when cooked is observed to have more antioxidants than non-cooked corn. Corn contains carotenoid antioxidants that are proven to protect the eyes and skin from oxidative damage. Popped corn can be a good way to get those antioxidants in.

  1. Source of Fiber

Fiber helps the body in several ways by reducing cholesterol and making the digestive system more efficient. Corn provides a healthy and impressive amount of fiber when eaten either on the cob or in the form of popcorn. Corn provides an impressive 7 grams of fiber per 100 grams of serving. Fiber helps prevent constipation and also lower cholesterol levels.

  1. Weight Loss

Often trying to lose weight becomes a burden as we tend to believe that starvation will help us, or not catering to bouts of hunger and craving will diminish those extra inches. However, this is not true; to lose weight eating the right kind of nutrient rich foods is necessary. Corn is the best snack for this, it is a source of energy and will also leave you feeling full for longer due to its fiber content. Popped corn without any salt, cooked with a tablespoon of coconut oil is the way to go.

  1. Bio Active Plant Compounds

Many people nowadays are opting for a plant based diet. This is due to the immense benefits that plants contain in the form of phytonutrients and bio-active chemical compounds. Corn contains anthocyanins, phytic acid, ferulic acid, zeaxanthin and lutein. These enzymes provide multiple health benefits.

  1. Gluten Free

People suffering from gluten intolerance often suffer intense reactions to the enzyme, causing different types of health complications. Corn and corn flour is a good option as it is naturally gluten free and a better option than other grains.

  1. Source of Energy

Corn contains a high amount of carbohydrates. Carbohydrates provide the energy required for the body and mind to function properly. Corn is a complex carbohydrate that takes time to get fully digested. This is beneficial for the body as it keeps you fuller for longer. It can also be a good post workout snack.

  1. Diabetes Management

It has been observed to help non-insulin dependent diabetes. The organic kind is the best as it retains most of its nutrients and is free of harmful elements such as pesticides. The regular consumption of corn provides energy to people suffering with diabetes without spiking blood sugar levels too much.

  1. Prevents Hypertension

It contains phenolic phytochemicals that help regulate blood pressure and prevent hypertension. There is also a good amount of vitamin B that is beneficial for the optimal functionality of your adrenal glands.

  1. Manganese Rich

It has a good amount of manganese per serving. This mineral has multiple benefits and keeps the blood sugar levels in check. This also helps fuel the body by breaking down complex carbohydrates.

  1. May Prevent Alzheimer’s

It has been studied as a source of thymine, which is an antioxidant that sharpens brain functions. It also helps synthesize acetylcholine, which in turn leads to an improved memory.

 

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Sesame Seeds - Black

Super 15 Health Benefits of Sesame Seeds


Sesame seeds have been used for years, particularly in Middle Eastern and Asian cuisine. Their nutty taste adds a wonderful flavour to many dishes, including hummus (tahini “sesame seed” paste), and even sweets. They are especially valued for their oil. Both the seeds themselves and the oil produced from them have many health benefits.

 

  1. Sesame Seeds Add Protein to a Well-Balanced Diet

Protein is essential for just about every one of our bodies’ functions. It is used to make bone, hair, nails, and skin, as well as cells and muscle. Dietary protein consumption sends signals to our bodies, telling them to produce protein, which then improves body composition, and can help you feel full longer which can lead to fat loss. Regular consumption of protein can also help prevent many common ailments and diseases, including type-2 diabetes, cardiovascular disease, and colon cancer. (12)

Everyone can benefit from adding some protein to their regular diet, and the daily requirements vary depending on weight and age. The average person, however, should aim to receive about 50-64 grams per day, in a 2,000-calorie diet, according to the U.S. Food and Drug Administration (FDA). Seeds, like sesame, are a good source of protein when added to a well-balanced diet that includes other plant proteins.

Bottom Line: You can keep your body lean and functioning properly by adding sesame seeds to your diet.

  1. Sesame Seeds Are Rich in Magnesium, Which Can Prevent Diabetes

Magnesium is a highly underrated, but ultimately essential, mineral needed for many of the body’s cellular and molecular functions. It works as a regulator of metabolism and electrolyte balance, as well as plays a vital role in DNA stability. (3)

Signs of a magnesium deficiency can come in many forms. Symptoms can range from a weakened immune system and insomnia to muscle aches and behavioural disorders. Insufficient magnesium intake can also lead to an increased risk for serious health issues, including cardiovascular disease, osteoporosis, Alzheimer’s disease, and kidney and liver damage. (4)

Another disease directly related to low magnesium intake is diabetes. Studies show, however, that sesame seeds (particularly their oil) can lower your blood sugar as a result of their magnesium content (which is 350 milligrams per 100 grams, about 63% of your daily recommended intake). (56)

Bottom Line: Keep your blood sugar regulated and prevent adult onset diabetes by eating more sesame seeds.

  1. Sesame Seeds Can Also Lower Blood Pressure with Magnesium

Hypertension affects about 1 out of every 3 people, and high blood pressure increases the risk of developing heart disease or suffering from a heart attack or stroke. Many do not seek treatment, or they resolve to taking blood pressure medication for the remainder of their lives. A simple change of diet and lifestyle (adding an exercise routine), however, can greatly reduce blood pressure and lower the risk of more serious health problems.

Magnesium plays a huge role in cardiovascular function. It helps to dissolve blood clots, dilates blood vessels, and prevents arrhythmia. Studies even show that an increase in magnesium can lower the risk for stroke by about 8%. (78)

Bottom Line: Reduce your risk of high blood pressure and related health issues by getting your recommended intake of magnesium with sesame seeds.

  1. Sesame Seeds Improve Respiratory Health and Prevent Asthma

Asthma is becoming increasingly common amongst the American population, with about 1 out of every 12 people suffering. Particularly, there was a 1% rise between 2001 and 2009, which was about an additional 5 million people. The good news is that increased magnesium intake can help to combat attacks and improve lung function.

It is a fact that the majority of asthma attacks are triggered by dust, pollen, and other common allergens that we come into contact with every day. Magnesium has the ability to regulate and suppress histamine production. This reduces the body’s release of antibodies that attack the affected area (the lungs) which can lead to an attack. (9)

Magnesium also plays in important role in bronchial muscle contraction, which is the result of healthy respiratory structure and lung function. Many asthmatic patients have been found to be magnesium deficient, and studies have shown that treatment with magnesium supplementation have had a positive result, successfully treating asthma and other respiratory problems. (1011)

Bottom Line: Magnesium in sesame seeds can prevent asthma and promote a healthy respiratory system.

  1. Sesame Seeds Can Lower Bad Cholesterol Levels with Phytosterols

Similar in structure to cholesterol, phytosterols are substances found in plants that can lower bad cholesterol levels in the body. They compete with cholesterol for absorption without being easily absorbed themselves, which means less bad cholesterol is absorbed, which lowering your LDL (“bad”) cholesterol level by up to 14%. Lower cholesterol also means a decreased risk for heart disease, stroke, and heart attack. (1213)

There are known to be over 200 varieties of phytosterols found in plant-based foods. They are most prevalent in seeds and nuts, with the highest concentrations found in sesame seeds and wheat germ (about 400 mg per 100 g). (14)

Bottom Line: Sesame seeds are high in phytosterols, which combat cholesterol absorption.

  1. Sesame Seeds Aid Digestion with Dietary Fiber

Dietary fiber, or roughage, is found in plants. It is the part that your body cannot digest or absorb, and, therefore, moves intact through your digestive tract, taking your food along with it. A healthy digestive system, with regular bowel movements, can decrease your risk for developing haemorrhoids and, possibly, colon cancer. (15)

Fiber also helps to balance the bacterial makeup of your gut. Too much bad bacteria can weaken the bowel wall, and allow bacteria and toxins to find their way in. Good bacteria, however, is essential for the healthy function of the immune system and the absorption of many vitamins and nutrients. (16)

Sesame seeds, in addition to a diet rich in fruits and vegetables, provide your body with the fiber it needs to keep your digestive system in proper working order.

Bottom Line: Sesame seeds deliver about 12 g of fiber per 100 g, which, when combined with other high-fiber foods, can keep your digestive in proper working order.

  1. Sesame Seeds Promote Young, Healthy Skin with Zinc

Zinc, a mineral found in most meats, dairy, nuts, and whole grains, is needed for proper growth and maintenance of many of the body’s functions. It is necessary for thyroid function, healing and blood clotting, and a strong immune system. (17)

The average recommended daily intake for children is 3-5 mg, and adults should get between 9 and 11 mg. Sesame seeds can provide up to 8 mg, almost your entire daily requirement, in just 100 g. (18)

Zinc is also an important factor when it comes to skincare. In fact, there have been studies that show a direction correlation between zinc treatments and a decrease in acne spots. The results from one group in particular were extraordinary, with an overall drop from 100% of subjects who suffered from acne to only 15%. Sesame oil is even commonly used as a main ingredient in many skin care products. (1920)

Bottom Line: The zinc content in sesame oil can help to clear acne and keep your skin looking young and healthy.

  1. Sesame Seed Oil (Sesamol) Can Prevent Heart Disease.

Sesamol is a compound found in sesame seeds and their oil. It has been highly praised for its antioxidant properties, and, while found in raw sesame seeds, its potency is increased through the seed roasting process. (21) This particular compound boasts many health benefits, including the prevention of heart disease, by lowering blood pressure and promoting weight loss.

In one particular study, hypertensive patients were asked to substitute sesame oil, in the place of all other edible oils, in their diets for a period of 45 days. During this time, their blood pressure dropped to a normal level, at which point they were instructed to withdraw the sesame oil from their diets, and their blood pressure returned to what it was previously. (22)

Bottom Line: With its ability to decrease blood pressure, sesame oil can be an effective way to reduce your risk for heart related issues.

  1. Sesame Seed Oil Can Also Reduce Radiation Damage

In addition to its benefits for heart health, sesamol has also shown to reduce damage resulting from radiation. This is believed to be the result of sesamol’s antioxidant properties. There was a decrease in DNA damage percentage in lab mice in a recent study. (23) This could be good news for patients undergoing radiation treatments for cancer.

Bottom Line: Sesamol found in sesame oil can significantly reduce DNA damage cause by radiation.

 

  1. Sesame Seeds Can Help Prevent Common Cancers

Cancer is on the rise, and everyone is always looking for ways to keep it at bay. Diet is a great way to start. Sesame seeds offer some essential nutrients that have been proven to help reduce the risk of some common cancers.

Colorectal cancer is arguably the most commonly seen amongst cancer patients. It affects the colon and digestive tract, producing symptoms such as abdominal pain, nausea and vomiting, and rectal bleeding. (24) Studies have shown that an increase in dietary magnesium can help prevent colorectal cancer. By increasing your magnesium intake by 100 mg per day, you can lower your risk for colorectal cancer by up to 12%. (25)

There has also been evidence to show that phytosterols play a role in the prevention of common cancers, such as breast, stomach, lung, and ovarian cancers. Because of their high antioxidant levels, phytosterols inhibit the production of new cancer cells, stop the growth and spreading of existing cells, and can even kill cancer cells that are already present in the body. (26)

Bottom Line: Sesame seeds, with their magnesium and phytosterol content, can help prevent many common cancers and stop the growth and spreading of cancer cells that presently exist in the body.

 

  1. Sesame Seeds Help to Reduce Stress and Anxiety

About 18% of the United States’ population suffer from anxiety disorders, and the number continues to grow. Out of these 40 million people, only about a third of these are seeking treatment, choosing to live with their condition and accepting it as an unchangeable reality. Changing your diet, in addition to medical treatment, can have a positive effect on reducing your stress and anxiety levels. Vitamins and nutrients that may be lacking in your diet have been linked to anxiety. (2728)

There are direct links between low magnesium and increased anxiety levels. Magnesium plays a major role in many of the body’s metabolic functions. It regulates the nervous system, which can lead to you feeling more relaxed and calm, effectively reducing stress and anxiety. (29)

Bottom Line: Sesame seeds are rich in magnesium which has been known to help reduce stress and anxiety.

 

  1. Sesame Seeds Prevent Iron-Deficient Anemia

There are many metals present in your body, and one that is highly essential is iron. It helps to metabolize proteins and aids in the production of red blood cells, both of which are vital to proper growth and function of the body. It also plays a role in the nervous system, which helps build concentration and treat insomnia, and strengthens the immune system. (30)

While iron is readily available in most plant-based foods, iron deficiency is amongst the most common of nutritional deficiencies. The most common symptom of iron-deficient anemia is fatigue, and can be made worse due to inadequate levels of iron in the blood, poor iron absorption, or blood loss due to injury or menstruation.

It is recommended that the average adult obtain about 8 mg of dietary iron per day (18 mg for women during childbearing years due to menstruation). In 100 g of sesame seeds, you can receive almost 200% of you recommended daily intake. (31)

Bottom Line: The iron in sesame seeds can keep your immune system functioning properly and prevent iron-deficient anemia.

  1. Sesame Seeds Can Reduce Inflammation and Arthritis Symptoms

Another important metal in the body is copper. It is found in many of the body’s major organs, including the liver, heart, brain, and kidneys, as well as the muscles. While it has many health benefits overall, one that is especially important is the role it plays in helping the body reduce inflammation. (32)

Inflammation is the primary contributor to all diseases that can occur within the body, but arguably the most popular is rheumatoid arthritis (RA). RA affects over 1.3 million Americans, and it is the result of the body’s immune system attacking tissues in the body, causing swelling and pain. (33)

Copper cannot be produced within the body, so it needs to come from food sources. It is recommended that the average adult intake about 900 mcg of copper per day. Sesame seeds, while not high in copper (about 4 mcg in 100 g), can be a good addition to your diet to help increase your copper intake. (34)

While dietary ingestion or vitamin supplementation is the most ideal way to increase your copper intake, there have also been studies of the effect of copper bracelets and insoles on common ailments, including RA. (3536)

Bottom Line: Sesame seeds can be a good addition to your diet to receive more copper, which can help reduce inflammation and decrease your risk of developing rheumatoid arthritis.

  1. Sesame Seeds Improve the Health of Your Bones

Calcium is essential for healthy bone growth and maintenance. Our bodies continually take calcium out of our bones and replace it with new calcium, a process of bone “remodeling”. We need to continuously intake calcium to prevent the body from taking out more calcium than it can replace.

Low calcium levels can cause many health issues. Children can suffer from stunted growth without proper calcium intake. Low calcium levels can also lead to low bone mass (weak bones) and osteoporosis, leaving you more at risk for fractures. (3738)

It is recommended that the average adult intake about 2,000 mg per day. Milk and dairy products are the most ideal source of calcium, but there are other dietary sources that you can consider. Sesame seeds can provide almost half (975 mg) of your daily recommended intake in 100 g. (39)

Bottom Line: Sesame seeds can help prevent osteoporosis by providing your body with much needed calcium.

  1. Sesame Seed Oil Massages Can Aid Baby’s Growth

When it comes to your child’s health, you are likely to do a lot of research to make sure you are providing her with the best. Many parents often look for natural options to common baby products due to the number of harmful chemicals found in popular items on the market. Sesame can be a great natural substitute for some common baby products.

Baby massage has had many proven benefits, including improved sleep and growth patterns. While just massaging with fingers can produce good results, studies have shown that oil massages can have increased benefits. Sesame oil, in particular, has been shown to have increased benefits in baby sleep and growth when used as a massage agent. (4041)

Bottom Line: Sesame seed oil can be used to massage your baby before bed time to promote healthy growth and improved sleep patterns.

 

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Sesame Seeds - White

Super 15 Health Benefits of Sesame Seeds


Sesame seeds have been used for years, particularly in Middle Eastern and Asian cuisine. Their nutty taste adds a wonderful flavour to many dishes, including hummus (tahini “sesame seed” paste), and even sweets. They are especially valued for their oil. Both the seeds themselves and the oil produced from them have many health benefits.

 

  1. Sesame Seeds Add Protein to a Well-Balanced Diet

Protein is essential for just about every one of our bodies’ functions. It is used to make bone, hair, nails, and skin, as well as cells and muscle. Dietary protein consumption sends signals to our bodies, telling them to produce protein, which then improves body composition, and can help you feel full longer which can lead to fat loss. Regular consumption of protein can also help prevent many common ailments and diseases, including type-2 diabetes, cardiovascular disease, and colon cancer. (12)

Everyone can benefit from adding some protein to their regular diet, and the daily requirements vary depending on weight and age. The average person, however, should aim to receive about 50-64 grams per day, in a 2,000-calorie diet, according to the U.S. Food and Drug Administration (FDA). Seeds, like sesame, are a good source of protein when added to a well-balanced diet that includes other plant proteins.

Bottom Line: You can keep your body lean and functioning properly by adding sesame seeds to your diet.

  1. Sesame Seeds Are Rich in Magnesium, Which Can Prevent Diabetes

Magnesium is a highly underrated, but ultimately essential, mineral needed for many of the body’s cellular and molecular functions. It works as a regulator of metabolism and electrolyte balance, as well as plays a vital role in DNA stability. (3)

Signs of a magnesium deficiency can come in many forms. Symptoms can range from a weakened immune system and insomnia to muscle aches and behavioural disorders. Insufficient magnesium intake can also lead to an increased risk for serious health issues, including cardiovascular disease, osteoporosis, Alzheimer’s disease, and kidney and liver damage. (4)

Another disease directly related to low magnesium intake is diabetes. Studies show, however, that sesame seeds (particularly their oil) can lower your blood sugar as a result of their magnesium content (which is 350 milligrams per 100 grams, about 63% of your daily recommended intake). (56)

Bottom Line: Keep your blood sugar regulated and prevent adult onset diabetes by eating more sesame seeds.

  1. Sesame Seeds Can Also Lower Blood Pressure with Magnesium

Hypertension affects about 1 out of every 3 people, and high blood pressure increases the risk of developing heart disease or suffering from a heart attack or stroke. Many do not seek treatment, or they resolve to taking blood pressure medication for the remainder of their lives. A simple change of diet and lifestyle (adding an exercise routine), however, can greatly reduce blood pressure and lower the risk of more serious health problems.

Magnesium plays a huge role in cardiovascular function. It helps to dissolve blood clots, dilates blood vessels, and prevents arrhythmia. Studies even show that an increase in magnesium can lower the risk for stroke by about 8%. (78)

Bottom Line: Reduce your risk of high blood pressure and related health issues by getting your recommended intake of magnesium with sesame seeds.

  1. Sesame Seeds Improve Respiratory Health and Prevent Asthma

Asthma is becoming increasingly common amongst the American population, with about 1 out of every 12 people suffering. Particularly, there was a 1% rise between 2001 and 2009, which was about an additional 5 million people. The good news is that increased magnesium intake can help to combat attacks and improve lung function.

It is a fact that the majority of asthma attacks are triggered by dust, pollen, and other common allergens that we come into contact with every day. Magnesium has the ability to regulate and suppress histamine production. This reduces the body’s release of antibodies that attack the affected area (the lungs) which can lead to an attack. (9)

Magnesium also plays in important role in bronchial muscle contraction, which is the result of healthy respiratory structure and lung function. Many asthmatic patients have been found to be magnesium deficient, and studies have shown that treatment with magnesium supplementation have had a positive result, successfully treating asthma and other respiratory problems. (1011)

Bottom Line: Magnesium in sesame seeds can prevent asthma and promote a healthy respiratory system.

  1. Sesame Seeds Can Lower Bad Cholesterol Levels with Phytosterols

Similar in structure to cholesterol, phytosterols are substances found in plants that can lower bad cholesterol levels in the body. They compete with cholesterol for absorption without being easily absorbed themselves, which means less bad cholesterol is absorbed, which lowering your LDL (“bad”) cholesterol level by up to 14%. Lower cholesterol also means a decreased risk for heart disease, stroke, and heart attack. (1213)

There are known to be over 200 varieties of phytosterols found in plant-based foods. They are most prevalent in seeds and nuts, with the highest concentrations found in sesame seeds and wheat germ (about 400 mg per 100 g). (14)

Bottom Line: Sesame seeds are high in phytosterols, which combat cholesterol absorption.

  1. Sesame Seeds Aid Digestion with Dietary Fiber

Dietary fiber, or roughage, is found in plants. It is the part that your body cannot digest or absorb, and, therefore, moves intact through your digestive tract, taking your food along with it. A healthy digestive system, with regular bowel movements, can decrease your risk for developing haemorrhoids and, possibly, colon cancer. (15)

Fiber also helps to balance the bacterial makeup of your gut. Too much bad bacteria can weaken the bowel wall, and allow bacteria and toxins to find their way in. Good bacteria, however, is essential for the healthy function of the immune system and the absorption of many vitamins and nutrients. (16)

Sesame seeds, in addition to a diet rich in fruits and vegetables, provide your body with the fiber it needs to keep your digestive system in proper working order.

Bottom Line: Sesame seeds deliver about 12 g of fiber per 100 g, which, when combined with other high-fiber foods, can keep your digestive in proper working order.

  1. Sesame Seeds Promote Young, Healthy Skin with Zinc

Zinc, a mineral found in most meats, dairy, nuts, and whole grains, is needed for proper growth and maintenance of many of the body’s functions. It is necessary for thyroid function, healing and blood clotting, and a strong immune system. (17)

The average recommended daily intake for children is 3-5 mg, and adults should get between 9 and 11 mg. Sesame seeds can provide up to 8 mg, almost your entire daily requirement, in just 100 g. (18)

Zinc is also an important factor when it comes to skincare. In fact, there have been studies that show a direction correlation between zinc treatments and a decrease in acne spots. The results from one group in particular were extraordinary, with an overall drop from 100% of subjects who suffered from acne to only 15%. Sesame oil is even commonly used as a main ingredient in many skin care products. (1920)

Bottom Line: The zinc content in sesame oil can help to clear acne and keep your skin looking young and healthy.

  1. Sesame Seed Oil (Sesamol) Can Prevent Heart Disease.

Sesamol is a compound found in sesame seeds and their oil. It has been highly praised for its antioxidant properties, and, while found in raw sesame seeds, its potency is increased through the seed roasting process. (21) This particular compound boasts many health benefits, including the prevention of heart disease, by lowering blood pressure and promoting weight loss.

In one particular study, hypertensive patients were asked to substitute sesame oil, in the place of all other edible oils, in their diets for a period of 45 days. During this time, their blood pressure dropped to a normal level, at which point they were instructed to withdraw the sesame oil from their diets, and their blood pressure returned to what it was previously. (22)

Bottom Line: With its ability to decrease blood pressure, sesame oil can be an effective way to reduce your risk for heart related issues.

  1. Sesame Seed Oil Can Also Reduce Radiation Damage

In addition to its benefits for heart health, sesamol has also shown to reduce damage resulting from radiation. This is believed to be the result of sesamol’s antioxidant properties. There was a decrease in DNA damage percentage in lab mice in a recent study. (23) This could be good news for patients undergoing radiation treatments for cancer.

Bottom Line: Sesamol found in sesame oil can significantly reduce DNA damage cause by radiation.

 

  1. Sesame Seeds Can Help Prevent Common Cancers

Cancer is on the rise, and everyone is always looking for ways to keep it at bay. Diet is a great way to start. Sesame seeds offer some essential nutrients that have been proven to help reduce the risk of some common cancers.

Colorectal cancer is arguably the most commonly seen amongst cancer patients. It affects the colon and digestive tract, producing symptoms such as abdominal pain, nausea and vomiting, and rectal bleeding. (24) Studies have shown that an increase in dietary magnesium can help prevent colorectal cancer. By increasing your magnesium intake by 100 mg per day, you can lower your risk for colorectal cancer by up to 12%. (25)

There has also been evidence to show that phytosterols play a role in the prevention of common cancers, such as breast, stomach, lung, and ovarian cancers. Because of their high antioxidant levels, phytosterols inhibit the production of new cancer cells, stop the growth and spreading of existing cells, and can even kill cancer cells that are already present in the body. (26)

Bottom Line: Sesame seeds, with their magnesium and phytosterol content, can help prevent many common cancers and stop the growth and spreading of cancer cells that presently exist in the body.

 

  1. Sesame Seeds Help to Reduce Stress and Anxiety

About 18% of the United States’ population suffer from anxiety disorders, and the number continues to grow. Out of these 40 million people, only about a third of these are seeking treatment, choosing to live with their condition and accepting it as an unchangeable reality. Changing your diet, in addition to medical treatment, can have a positive effect on reducing your stress and anxiety levels. Vitamins and nutrients that may be lacking in your diet have been linked to anxiety. (2728)

There are direct links between low magnesium and increased anxiety levels. Magnesium plays a major role in many of the body’s metabolic functions. It regulates the nervous system, which can lead to you feeling more relaxed and calm, effectively reducing stress and anxiety. (29)

Bottom Line: Sesame seeds are rich in magnesium which has been known to help reduce stress and anxiety.

 

  1. Sesame Seeds Prevent Iron-Deficient Anemia

There are many metals present in your body, and one that is highly essential is iron. It helps to metabolize proteins and aids in the production of red blood cells, both of which are vital to proper growth and function of the body. It also plays a role in the nervous system, which helps build concentration and treat insomnia, and strengthens the immune system. (30)

While iron is readily available in most plant-based foods, iron deficiency is amongst the most common of nutritional deficiencies. The most common symptom of iron-deficient anemia is fatigue, and can be made worse due to inadequate levels of iron in the blood, poor iron absorption, or blood loss due to injury or menstruation.

It is recommended that the average adult obtain about 8 mg of dietary iron per day (18 mg for women during childbearing years due to menstruation). In 100 g of sesame seeds, you can receive almost 200% of you recommended daily intake. (31)

Bottom Line: The iron in sesame seeds can keep your immune system functioning properly and prevent iron-deficient anemia.

  1. Sesame Seeds Can Reduce Inflammation and Arthritis Symptoms

Another important metal in the body is copper. It is found in many of the body’s major organs, including the liver, heart, brain, and kidneys, as well as the muscles. While it has many health benefits overall, one that is especially important is the role it plays in helping the body reduce inflammation. (32)

Inflammation is the primary contributor to all diseases that can occur within the body, but arguably the most popular is rheumatoid arthritis (RA). RA affects over 1.3 million Americans, and it is the result of the body’s immune system attacking tissues in the body, causing swelling and pain. (33)

Copper cannot be produced within the body, so it needs to come from food sources. It is recommended that the average adult intake about 900 mcg of copper per day. Sesame seeds, while not high in copper (about 4 mcg in 100 g), can be a good addition to your diet to help increase your copper intake. (34)

While dietary ingestion or vitamin supplementation is the most ideal way to increase your copper intake, there have also been studies of the effect of copper bracelets and insoles on common ailments, including RA. (3536)

Bottom Line: Sesame seeds can be a good addition to your diet to receive more copper, which can help reduce inflammation and decrease your risk of developing rheumatoid arthritis.

  1. Sesame Seeds Improve the Health of Your Bones

Calcium is essential for healthy bone growth and maintenance. Our bodies continually take calcium out of our bones and replace it with new calcium, a process of bone “remodeling”. We need to continuously intake calcium to prevent the body from taking out more calcium than it can replace.

Low calcium levels can cause many health issues. Children can suffer from stunted growth without proper calcium intake. Low calcium levels can also lead to low bone mass (weak bones) and osteoporosis, leaving you more at risk for fractures. (3738)

It is recommended that the average adult intake about 2,000 mg per day. Milk and dairy products are the most ideal source of calcium, but there are other dietary sources that you can consider. Sesame seeds can provide almost half (975 mg) of your daily recommended intake in 100 g. (39)

Bottom Line: Sesame seeds can help prevent osteoporosis by providing your body with much needed calcium.

  1. Sesame Seed Oil Massages Can Aid Baby’s Growth

When it comes to your child’s health, you are likely to do a lot of research to make sure you are providing her with the best. Many parents often look for natural options to common baby products due to the number of harmful chemicals found in popular items on the market. Sesame can be a great natural substitute for some common baby products.

Baby massage has had many proven benefits, including improved sleep and growth patterns. While just massaging with fingers can produce good results, studies have shown that oil massages can have increased benefits. Sesame oil, in particular, has been shown to have increased benefits in baby sleep and growth when used as a massage agent. (4041)

Bottom Line: Sesame seed oil can be used to massage your baby before bed time to promote healthy growth and improved sleep patterns.

 

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Soy bean

34 Amazing Benefits Of Soybeans For Skin, Hair And Health


The Japanese love their soybeans! No wonder most Japanese people are so healthy.

What Is Soya?

Soybeans are legumes and part of the pea family that is the world’s major food crop today. They are also processed into oil, milk, tofu, and soy protein. The two major variety of soybeans cultivated are the yellow and black. They are also known as Edamame in China and Japan. Soybeans are low in fat and calories and are a rich source of protein, fiber and many other essential vitamin and mineral. Soybeans are useful in many medical conditions and symptoms too.

Is soy good for you? Yes, it is. They are consumed in numerous ways – roasted, sprinkled with salt and boiled. Soybeans are often used as meat substitutes. This has many health benefits and is an ideal supplemental source, especially for vegetarians.

Skin Benefits Of Soybeans:

Soya bean is full of benefits for the whole body, including the skin. Here are the benefits of soybeans for skin:

  1. Moisturizing the Skin:

A well hydrated skin is a must, when it comes to keeping the skin healthy. Soybean acts a moisturizer for combination skin and is also useful to get rid of dry, flaky skin. If you have oily skin, you can use this amazing bean to remove the excess oil from your skin.

  1. Ageing:

Soybeans can also reduce the visible signs of ageing like skin discoloration, wrinkles, dark spots, fine lines, etc. As we age our body tends to lose oestrogen, the vital hormone that maintains skin elasticity. The phytoestrogens in soybean helps to produce more estragon in the body to reduce wrinkles and fine lines.

  1. Vitamin E:

Soybeans contain vitamin E that can help to renew dead skin cells and also form new skin cells. This can help you look young and radiant. Crush soybeans with little water and apply it on the face. Leave it on for 20 to 25 minutes to moisturize your skin. Use this concoction three times a week for best results.

  1. To Strengthen Nails:

If you have brittle nails, soy can be the best thing for you. Include it in your regular diet for six months. This will help strengthen your nails and also add shine. Soybeans are also known to moisturize your nails and treat nail fungus infection. Just dip your nails in soy sauce to get fungus free nails.

Soybeans Benefits For Hair:

Check out here some of the best benefits of soybeans for your hair.

  1. Makes Hair Shine:

Soybeans are also used for smooth, soft, and shiny hair. You can apply soy bean juice onto the hair regularly for three months to get the desired results.

Soybeans Benefits for Health:

Here mentioned are some of the best benefits of soybeans for your overall health.

  1. Omega 3 Fatty Acids:

Soy oil, like algae and oily fish, is loaded with omega 3 fatty acids. This protects the body from various cardiovascular diseases.

  1. Phytic Acid:

Soy has physic acid that acts as an antioxidant. This can combat many diseases like cancer, diabetes, inflammation, tumour etc.

  1. Prevents Hearing Loss:

Soybean is rich in iron and zinc. It helps in expanding capillaries, soften red blood cells, and stimulate blood supply to the ear. This can prevent hearing loss in elderly people.

  1. Improves Lipid Profile:

Soybeans have the ability to improve our blood lipid profile. Soy milk is high in unsaturated fat with zero cholesterol. The monounsaturated and polyunsaturated fatty acids in soybeans prevents transportation of cholesterol in the blood stream. If you want to lower the blood concentrations of triglyceride, (LDL) and increase the level of (HDL), try consuming soy regularly.

  1. Strengthens Blood Vessel Integrity:

Soybeans contain powerful phytol-antioxidants like omega-3 and omega-6 fatty acids that can protect the blood vessels from lesions and haemorrhage. This nutrient is useful in binding blood vessel lining and helps to defend the lining cells for free radical attacks and deposit of cholesterol. The binding process boost the fluidity and flexibility of the blood vessels that helps to regulate the body’s blood pressure.

  1. Promotes Weight Loss:

Soy milk, obtained from soybeans, is low in sugar content when compared to other milk. Whole soy milk contains only 80 calories like skim milk. The monounsaturated fatty acid in this milk can prevent the intestinal absorption of fat that aids in weight loss.

  1. Prevents Prostate Cancer:

Soy is a rich source of phytoestrogen. This is a unique plant hormone that prevents testosterone production in men. This reduced testosterone levels helps to lower the risk of prostate cancer.

  1. Prevents Postmenopausal Syndromes:

During menopause, the estragon production in a woman’s body takes a nose dive. This sudden drop of oestrogens can cause many health problems in postmenopausal women. They are at higher risks of disease related to the heart, diabetes, and obesity. This can also cause depression, mood swings, insomnia and various other psychological disorders. The phytoestrogen content in soybeans are effective as an oestrogens replacement. Consume soy regularly to prevent and cure postmenopausal syndromes.

  1. Prevents Osteoporosis:

Most women are prone to Osteoporosis. This disease is caused due to age and weakening bones. The phytoestrogen content in soybean can boost calcium absorption by the body and prevent bone mass loss. To avail maximum benefit, consume soy milk fortified with vitamin D and extra calcium.

  1. Baby Food:

Soy is also a good substitute for milk in infant feeding formulas. This acts as a good alternative to cow’s milk.

  1. Reduces High Cholesterol:

Eat soybean as a dietary protein to reduce the total cholesterol and “bad cholesterol” level in your body. Soybeans are high in good fat or polyunsaturated fats that lower LDL or bad cholesterol levels. Consume 50 g of soy each day to lower your LDL cholesterol by 3%.

  1. Prevents Breast Cancer:

Soybeans can reduce the risk of developing breast cancer. Women who consume soybeans regularly are less likely to develop breast cancer.

  1. Enhances Immune Function:

Soybean is loaded with plant protein that can boost immunity and reduce fatigue. Consume soybean as a protein supplement and avoid the cholesterol that comes with eating meat.

  1. Improves Intelligence:

Soybean contains lecithin that is vital nutrient for the brain. Consuming soybeans can help patients suffering from Alzheimer’s disease. It also contains phytosterols that increases the function of nerve cells in the brain.

  1. Strengthens Human Tissues and Organs:

Soybean can help in stimulating absorption of fat-soluble vitamins. This helps strengthen the tissues and organs of the body. Soybean is also known to lower cholesterol level in the body, improve the lipid metabolism, and prevent coronary atherosclerosis.

  1. Improves Energy:

The protein content in soybean can stimulate the cerebral cortex. This is useful to improve the efficiency of learning and work. This can also alleviate your depressed and gloomy mood.

  1. Prevents Oxidation:

The soybean saponins work as an antioxidant, to clear the free radicals in our body. This also reduces the growth of tumour cells and strengthens the immune function of the human body.

  1. Reduces Blood Fat:

Soybean contains plant sterols that reduce the cholesterol level in blood. This competes with the cholesterol in your intestines and reduces its absorption. This also lowers the level of “bad cholesterol” in the patient of hyperlipidaemia.

  1. Lowers Down High Blood Pressure:

High blood pressure patients tend to consume more sodium and less potassium. Potassium rich foods can expel the excess sodium from the body. This can help bring down the blood pressure of t the body. Soybean contains a good amount of potassium. So, if you are suffering from high BP, you can consume soya bean to provide your body with the potassium it needs.

  1. Type 2 Diabetes:

Soybeans help in the prevention of type 2 diabetes. It can reduce insulin resistance by increasing insulin receptors synthesis. But this only occurs in the presence of other essential dietary supplements like good amount of polyunsaturated fat. Good level of soy intake can decrease the risk of type 2 diabetes and other chronic health problems. This can also prevent other problems related to insulin metabolism and blood sugar.

  1. Strong Teeth and Bones:

Calcium content in soybeans helps to build and develop strong bones and teeth.

  1. Healing Power:

Soybeans contain Zinc that helps in boosting the body’s immunity. This is also useful to heal wounds and perceive taste.

  1. Antioxidants:

Soybeans contain antioxidants that cleanse the body and flushes out free radicals from the body.

  1. Anti-inflammation:

Soybeans contain anti-inflammatory properties that help people suffering from arthritis and other inflammatory conditions. This can be consumed as a side dish or a snack by asthmatic people to heal inflamed breathing passages.

  1. Fetal Development:

Soybean seeds are a rich source of vitamin B, C, and E. These seeds are also full of essential nutrients like calcium, manganese, phosphorous, magnesium, iron, and copper. Vitamin K and folate helps in blood cells production and folic acid is required for fetal development. Pregnant women can consume soyabean to ensure that their body gets the requisite amount of nutrients for the proper development of fetus.

  1. Prevents Depression:

Folate, which is abundant in soybeans, helps in the production of serotonin. This is useful to get rid of depression and improve your mood.

  1. Prevents Migraines:

Magnesium in soybeans can reduce the risk of migraine headaches. So, if you are prone to those debilitating headaches, make it a point to include soya beans in your regular diet.

  1. Alpha-linoleic Acid:

Whole green soybeans are a rich source of omega-3 fat known as, alpha-linoleic acid (ALA). This works to reduce inflammation and many other cardiovascular diseases.

  1. Protects Against Arthritis:

Soybeans are rich in omega-3 fatty acids and folate. These vital nutrients are useful to protect against arthritis and their symptoms.

Different Forms of Soybeans:

Soybean can be consumed in various forms and various soybeans recipes can be made out of them. Some popular soy products are:

  • Bean Curd- It is also known as tofu
  • Edamame- they are green soybeans
  • Miso Soup- a traditional Japanese soup
  • Natto- a traditional Japanese food prepared from fermented soybeans.
  • Soybeans- tender, green soybeans
  • Soy Cheese- cheese substitute made from soybeans
  • Soy Crisps- soy chips made from soy flour.
  • Soy Flour- flour made from roasted soybeans
  • Soy Milk- made from mature soybeans
  • Soy Nuts- crunchy snack food.
  • Soy Yogurt- made from soy milk
  • Tempeh- made by fermenting soybeans

Tips To Use Soybeans:

  • Soybeans are considered safe during Pregnancy and breast-feeding. But ensure that the quantity consumed is within normal range. Excessive consumption of Soybeans protein during pregnancy can harm the baby.
  • Soy is also safe for children, when taken in normal amount.
  • Soy milk can cause nutrient deficiencies, when taken regularly.
  • Children allergic to cow’s milk must not be given soybean.
  • Soy products increase the chances of kidney stones, as it contains oxalates.
  • Avoid consuming soybeans if you have bladder cancer or an under-active thyroid.
  • Asthma patients are easily allergic to soybeans.

 

 

Soybeans Nutrition Facts (USDA) :

 

Nutrition Facts

Serving Size 100 g

NUTRIENT

% DAILY VALUES*

Total Calories 147

Calories from Fat 61

Total Fat (6.8g)

10%

Saturated Fat (0.786g)

4%

Polyunsaturated Fat (3.2g)

Monounsaturated Fat (1.284g)

Cholesterol (0mg)

0%

Sodium (15mg)

1%

Potassium (620mg)

Total Carbohydrate (11.05g)

4%

Dietary Fiber (4.2g)

17%

Protein (12.95g)

Vitamin A

4%

Vitamin C

48%

Calcium

20%

Iron

20%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

Hope you liked our post on benefits of soybeans. Now that you understood the soybeans nutritional value, we hope you will increase your soybeans intake to reap the numerous skin, hair and health benefits.

 

 

 

 

 

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Black gram Bean

7 Wonderful Benefits Of Black Gram Bean


Black gram is a type of bean grown in the Indian subcontinent, which has a surprising number of health benefits, including its ability to boost energy, protect cardiovascular health, reduce pain and inflammation, improve immunity, aid in maintaining skin health, prevent diabetes, build strong bones, strengthen the nervous system, and optimize digestion.

Black Gram

You may know black gram by a number of other names, including mungo beans, black lentils, or matpe beans, but they are all describing the same impressive type of bean, scientifically known as Wigna mungo. Having been cultivated on the Indian subcontinent for thousands of years, it has become one of the most important pulse varieties in that region of the world. [1] It is valued not only due to its hearty ability to grow in challenging conditions, and its widespread availability, but also for its dense mixture of nutrients. Black gram is sold as a complete un-split bean in some regions, or the cracked open variety, showing the white flesh within, making these very recognizable items in the market.

Black gram is used most famously to make dal, but it also plays a large role in many other cultural dishes in Indian South Asia. From soups and stews to curries, bread, and side dishes, a black gram is an indispensable part of exotic cuisines. However, a black gram is also rich in nutrients, such as protein, essential minerals, various vitaminsfiber, and antioxidant compounds that can help boost your health in a number of ways. [2] While these aren’t the most commonly found beans in some areas, you can usually find them around the globe, and you should definitely make them one of your top bean choices! Let’s take a bit of a closer look at the many health benefits of black gram.

Health Benefits of Black Gram

There are many health benefits of black gram including its ability to aid in digestion, boost energy, improve the skin health, and many others.

Improves Digestion

Like many other types of beans, a black gram is very high in fiber, which can help to remedy any gastrointestinal issues you might be suffering from. [3] Dietary fiber is able to help bulk up the stool and stimulate peristaltic motion. This can help to reduce symptoms of constipationdiarrhea, bloating, and cramping, as well as other more serious health concerns in your gut. The fiber found in black gram can also help optimize nutrient absorption, ensuring that you get the most out of your meals.

Boosts Energy

The significant levels of iron found in black gram make it an ideal way to boost energy and increase vitality. [4]Iron is a key element in the production of red blood cells, which can increase oxygenated blood flow to the organs and extremities, thereby increasing energy. Iron also prevents anemia, which is characterized by fatigue, weakness, and cognitive weakness.

Improves Bone Mineral Density

There is a wide range of minerals found in black gram, including calciumphosphoruspotassium, iron, and magnesium, all of which play their part in maintaining bone mineral density. [5] As we age, our bones begin to break down and our joints get weak, opening the door for arthritis and osteoporosis. However, maintaining a diet that is high in key minerals can help keep you strong and resilient against age-related disorders.

Prevents Diabetes

Fiber is a commonly recommended food for people who are struggling with diabetes or are at high risk of developing the disorder. Fiber is very effective for regulating the uptake of nutrients in the gut, and can, therefore, balance the levels of insulin and glucose in the blood. [6] By preventing those dangerous spikes and drops in blood sugardiabetics can live a more normal life.

Skin Care

Ayurvedic remedies used decoctions and pastes made of the black gram for almost every skin condition you can imagine. The concentrated mineral and vitamin content made it perfect for relieving inflammation, getting rid of beauty marks, promoting rapid healing and exfoliation, and stimulating the flow of oxygenated blood to the surface of the skin. [7] It can also help soothe the pain of sunburns, reduce the intensity of a tan, and lessen the symptoms of acne.

Reduces Pain & Inflammation

For pain relief and inflammation throughout the body, a black gram is one of the oldest and most trusted Ayurvedic remedies. [8] The combination of minerals and vitamins, in addition to boosting the metabolism and cutting down oxidative stress, can soothe irritated areas in the body. A decoction made with black gram, or the extract itself, can be topically applied to aching joints of painful areas for fast relief.

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Protects Heart Health

The combination of fiber, potassium, and magnesium found in black gram can do wonders for your heart health. The fiber is an effective way to balance cholesterol levels and prevent atherosclerosis, while the potassium can reduce tension in blood vessels and arteries, effectively lowering blood pressure. [9] Finally, magnesium helps to stimulate circulation, along with iron, ensuring that your entire circulatory and cardiovascular systems are working together for the same goals.

Word of Caution: One of the common complaints about black gram is that it can significantly boost the uric acid levels in your body. For people who suffer from kidney stones, gallstones or gout, adding more uric acid to your body might only exacerbate the calcification. As always, before you add any new “health food” to your daily or weekly regimen, speak to a medical professional or a nutritionist who can tell you what’s best.

 

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