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Radish - Red Round

37 Amazing Benefits Of Radishes (Mooli) For Skin, Hair, And Health


Radish

 

Did You Know...

This veggie’s greens can be eaten too, either cooked or raw. 

 

               

 

How to Select

Choose smooth, brightly colored, medium sized radishes. 
Attached tops should be green and fresh looking.

 

How to Store

Refrigerate radishes in plastic bag for use within 1 week. 
Remove tops before storing.

 

Nutrition Benefits

Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C.

 

 I have a rather love-hate relationship with radishes.

On the one hand, I cannot pass winters without having my weekly dose of ‘Mooli ke parathe’ and hot coffee (gastric troubles be damned!). However, present me with a radish salad or juice, and I will run away. Trust me; this method works better than a smelly sock on me.

 

Radish—A Brief

Scientific Name—Raphanus sativus
Origin—China
Other Names—‘Mooli‘ or ‘Muli‘ (Hindi), ‘Mullangi’ (Telugu and Tamil), ‘Mullanki‘ (Malayalam), ‘Moolangi‘ (Kannada), ‘Mula‘ (Bengali), ‘Mulo‘ (Gujarati), ‘Mula‘ (Marathi), and ‘Muli‘ (Punjabi)

Radishes were first cultivated in China years ago and slowly made its way to other parts of the world. In fact, in earlier times, the broad spectrum of benefits that radishes offered was regarded very highly by Egypt and Greece. Their status was so high that in Greece, gold replicas of radish were made.

What Is Radish Good For?

Thinking what’s so special about this root? Radishes are rich in vitamins, folic acid, and anthocyanins and are considered effective cancer-fighting agents. The vitamins present in radishes can treat skin disorders. Not only do radishes help improve functioning of liver and gall bladder, but they also serve a variety of critical functions with incredible benefits. We have so much more on the platter just for you. Keep reading.

Health Benefits Of Radish

Radish health benefits are surplus, let’s have a look at some of them:

  1. Provides Dietary Fiber

Radishes are rich in dietary fiber content. This high percentage helps improve the body’s ability to digest food and also keep the metabolism at the right pace. The fiber content also adds to the amount of roughage you need in your diet and keeps you feeling full for longer. Sounds like a perfect evening snack, doesn’t it?

  1. Is Full Of Antioxidants

Radishes contain similar antioxidants like those found in citrus fruits and vegetables. These antioxidants protect the body against oxidation reactions and by-products which may be cancerous or make the body prone to diseases.

  1. Vitamin Benefits

The vitamins A, C and K that are present in radishes help to prevent skin disorders to a great extent. The consumption of radishes also results in better cell production and cell repair.

  1. Contains Iron In Abundance

Iron available in radishes has positive effects on blood and hence, on the overall function of the heart. Iron helps to maintain healthy cells, skin, hair and nails. Consumption of iron rich food on a daily basis improves general appearances.

  1. Improves Metabolism

Has last night’s chicken and coke taken a toll on you? Try smoothing it out with radish. Radish consumption boosts the metabolism process in the body which in turn helps the internal functions to perform better.

  1. Aids Weight Loss

Thinking how radish benefits weight loss? Well, the high water content of radish and the presence of non-digestible carbohydrates make them beneficial. Consumption of radish helps to avoid excess calories and fat accumulation in the body.

  1. Muscle Building And Repair

A lot of nutrients are needed in order to build up muscles. Proteins are the building blocks of muscles. Radishes are a very rich source of proteins and hence, they should be included in your diet.

  1. Provides Heart Health

Radishes, like many other vegetables, reduce the absorption of cholesterol by signaling the blood and heart help prevent any cardio diseases.

  1. Contains Essential Minerals

Many minerals like potassium, iron, sodium and calcium are found in radishes, and they play an important role in the body’s metabolism. They act as oxygen carriers, pregnancy nutrients, and blood sugar controllers. They also help in controlling the blood pressure.

  1. Contains Antimicrobial And Antibacterial Properties

The roots also have antibacterial and antimicrobial properties that help us cure a lot of diseases.

  1. Provides Liver Health

Radishes are extremely good for the liver and stomach. They are powerful detoxifying agents and help purify blood and eradicate waste and toxins.

  1. Treats Jaundice

They have been known to treat Jaundice as it eliminates bilirubin and stabilizes its production level.

  1. Is Effective Against Hypertension

Stress and blood pressure—these lifestyle disorders have become commonplace among passing generation. Blame wrong dietary habits, inactivity, and long work hours! Radishes, with their high potassium content, are a known home cure for hypertension.

  1. Controls Diabetes

A recent study conducted at the University of Allahabad, India, proved that radish is beneficial to diabetic patients. The roots possess hypoglycaemic and antidiabetic capabilities. Moreover, they have negligible or no side effects; radish also balances blood glucose levels.

  1. Strengthens Immunity

Daikon radish contains antioxidants in plenty. These antioxidants help in fighting the free radicals and cell damage. In fact, daikon radish helps in preventing the formation and accumulation of toxins in the body.

  1. Helps In Detoxification

Radish is a natural laxative that efficiently detoxifies the body by eliminating the waste products through the colon and kidney. It helps in digestion too by spurring the production of bile.

  1. Helps Proper Functioning Of The Respiratory System

Daikon radish juice is effective in dissolving phlegm and mucus, thus aiding the proper functioning of the respiratory system. It combats viral infections and can prevent diseases like flu, bronchitis, and asthma.

  1. Eradication Of Fungus

Radish juice contains enzymes like amylase, esterase, and diastase that are useful in eradicating a fungus named ‘candida albicans.’ When this fungus is removed, the body is immune to a range of diseases, fibromyalgia being one of them.

  1. Prevents Cancer

Containing Vitamin C, folic acid, and anthocyanin, Radish juice helps to curb the growth of cancerous cells. In fact, radish juice is known to help in treating colon cancer, kidney cancer, stomach cancer and cancer in the intestines.

  1. Treats Thyroid Problems

Radish juice also contains sulphur and raphanin, which in turn help to balance the thyroid hormones. At the same time, it helps in boosting the rate of metabolism in a healthy way.

  1. Cures Piles

Constipation is one of the underlying causes for piles. The detoxifying properties of radish juice ease the pain while soothing the digestive and excretory system. Thus, drinking radish juice helps to treat piles by treating the causes.

  1. Treats Jaundice

Radishes are extremely good for stomach and liver. It is a powerful detoxifier and purifies the blood by eliminating waste and toxins from the body. Red radish is known to remove bilirubin from the body that is the main cause of jaundice. Excess presence of bilirubin causes jaundice symptoms, which can be eliminated by increasing the intake of red radish. It also restricts the destruction of healthy red blood cells during jaundice.

  1. Cools Our System

Red radishes are known as naturally cooling foods. The pungent flavour of radish is considered highly effective in decreasing excess heat within the body. In the eastern medicine science, use of red radish in meals is advised to protect the body from the effect of the heat during hot seasons.

  1. Has A High Water Content

Red radishes have high water content and are packed with lots of zinc, phosphorus and vitamin C that is good for the nourishment of your tissues.

The high water content keeps your body hydrated keeping you looking fresh and energetic, even on a long and hot day.

  1. Treats Insect Bites

White radish provides a wonderful cure for issues like insect bites and bee stings as it helps in lessening the pain from the affected area and also has anti-inflammatory properties due to which it relieves the swelling resulted due to the sting or bite.

  1. Bone Health

Radish seeds can promote the formation and strengthening of bones. The seeds contain high amounts of calcium. Calcium is crucial for the formation of bones and radish seeds provide a regular supply of this mineral.

Well, that was all about the benefits of eating radish. Let’s move on to the next section to know how they can help improve your skin!

Skin Benefits Of Radish

Healthy and clear skin is just a radish away! Find out what are radish benefits for skin:

  1. Provides Hydration To The Skin

Radishes have good water content. This helps in keeping your body well hydrated all the time resulting in a healthy and well-hydrated skin. It fights dry and flaky skin too.

  1. Helps Prevent Skin Diseases

Radishes contain Vitamin C and antioxidants, which makes them quite effective in preventing skin diseases and inflammation. Regular inclusion of radishes in your diet results in healthy and radiant skin. Go for it today!

  1. Provides Instant Freshness

Vitamin C, phosphorus, and zinc found in radishes, along with its water content, help keep your skin fresh for a longer duration.

  1. Clears Skin

The high fiber content found in radishes help you get rid of all harmful toxins present in your body. This, in turn, results in a clear skin.

  1. Works As A Natural Cleanser

Smashed raw radish can be used topically on your skin. It serves as a great natural cleanser and an effective face pack too.

  1. Fights Skin Disorders

Radishes have great disinfectant properties. These help fight skin disorders. They can heal insect bites and stings. They can also cure pimples and acne.

Hair Benefits Of Radish

Including radish in your diet can even fetch you healthy hair. Let’s see how.

  1. Fights Hair Fall

It is believed that regular consumption of radishes will help fight hair fall problems. In fact, the juice of black radish, when applied topically, is believed to stimulate hair growth. It strengthens your roots from within and prevents hair loss.

  1. Eliminates Dandruff

Radishes can also fight dandruff problems. Make sure you include lots of radishes in your daily diet whether in the form of salads or main dishes. Rub your scalp with radish juice and cover with the help of a towel. After an hour, wash it thoroughly.

  1. Shiny Hair

Radish juice is proven to impart shine to your hair. Always use fresh radish juice for best results.

  1. Healthy Hair

Iron, found in radish, is essential for maintaining healthy hair. It helps improve the overall texture and health of your hair.

  1. Stronger Roots And Scalp

The water content in radish keeps your body well hydrated. It also has cooling effects on your body. Regular consumption of radishes makes your roots stronger and your scalp healthier.

Radish Juice Beauty Recipes

Drinking radish juice is known to have a multitude of health and beauty benefits. Here are given some of the easiest beauty recipes involving the use of radish juice for healthy skin and hair:

  1. Radish Juice Treatment For Hair Fall

Peel a fresh radish, grate it and then take out the juice. Rub it on the scalp and cover your head for thirty minutes. Alternately, it can be left overnight and washed off the next morning. Do it every day to treat dandruff and hair fall.

  1. Radish Juice-Olive Oil Skin Tonic

Mix the fresh juice of radish and olive oil together and use it on your skin in circular motions to treat dryness and cracks.

  1. Radish Juice Face Mask

Mix radish juice with fresh yogurt and honey. Add a few drops of bergamot oil. Use this mask to get glowing skin.

  1. Radish Juice-Oatmeal Scrub

Mix radish juice with whisked egg white and oatmeal powder. Use it as a natural skin polisher.

  1. Radish Juice For Freckles And Blemishes

Use the fresh juice of radish on your skin for twenty minutes regularly to treat freckles, blemishes, and blackheads.

How To Select Radishes

Radishes add a different crunchiness and taste to any dish. Here are a few tips to help you buy good quality radishes.

Always look for medium-sized radishes.

The vegetable should be firm.

Look out for roots – they should be crisp. Soft roots mean they are old and well past their prime time.

The radish leaves should be bright green.

The leaves should be free of blemishes and be crisp.

The root should not be oversized.

The skin should be smooth and not bcracked.

How To Store Radishes

As soon as you get radishes from the market, make sure you separate it from all the greens in your bag.

Use a firm brush to dust off sand or other dirt deposited on the skin.

Rinse it thoroughly under cold water.

Take a re-sealable bag and layer the bottom with few paper towels. Put a few damp radishes. Now, put another layer of paper towels and add more radishes on top. Squeeze out excess air from the bag before closing.

The previous tip would help your radish stay fresh for more than a week.

A Few Ways Of Enjoying Radish In Your Dishes

Wash and slice a fresh radish. Now add a little bit of salt and eat it raw. You can even add some butter.

Make a crisp toast for yourself and butter it generously. Now put thin slices of radish over it and enjoy it with tea during snacks time.

Heat some olive oil and sauté thick slices of radish. Sprinkle some sea salt and enjoy eating them. You may also grill radish with olive oil and add sea salt.

If you can pickle cucumber and onions, why not radish? Pickle radish along with red onions and use it as a spicy topping for tacos.

Use it as a filling in recipes like Zucchini blossoms.

Use it for chutney and serve as a dip for crackers and other veggies.

Enjoy it in soups.

The greens of radish can be enjoyed in salads, stews, curries and soups as well.

Daikon Radish Recipes

As daikon radish is versatile as a vegetable, it is easy to incorporate it in your daily diet. Whether you eat it raw in the form of salads or include it in your favourite curry, it is going to benefit your health in many ways. If you are looking for a few easy daikon radish recipes, here are three amazing recipes for you.

  1. Daikon Radish Pickle

Ingredients

Daikon radish – 2 cups (chopped)

Salt – 4 tsps

Black pepper – ½ tsp (ground)

Sesame oil – ½ tsp

Rice vinegar – 1 ½ tsp

Preparation Method

Wash a medium daikon radish and chop it.

The chopped radish pieces and salt are to be tossed in a mixing bowl.

Cover and refrigerate the mix for about half-an-hour. You will notice about two spoons of water being released.

The water is to be drained, and the daikon pieces should now be rinsed so that the salt is removed.

If possible, pat the pieces dry with paper towel and put them back in the bowl.

Add black pepper, rice vinegar and sesame oil. Stir thoroughly.

Cover the bowl and refrigerate for at least 10 hours. The delicious pickle is ready!

  1. Daikon Radish Chips

Ingredients

Daikon radish

Olive oil

Garlic powder

Salt

Pepper

Preparation Method

You need to cut a daikon radish into thin circular slices.

Preheat the broiler and spray olive oil on the baking sheet.

Now place the radish slices and spray olive oil once again.

It is to be broiled for about 7 or 8 minutes.

Now flip the slices and again broil for about 6 or 7 minutes.

Season with pepper, salt, and garlic powder.

The radish chips are great to taste.

Every time you plan a get-together with your friends, keep the radish chips handy, in case a pal prefers vegetarian chips instead of chicken pakoras. However, you need to make sure that the cooking time is adjusted according to the thickness of the radish slices so that you don’t end up over-cooking the daikon pieces.

  1. Daikon Chicken Roast

Ingredients

Daikon radish – 1 kg (chopped)

Chicken – 2 kgs

Butter – 4 tbsp

Salt

Black pepper – powdered

Preparation Method

The oven is to be preheated to 375 degrees.

Place a saucepan on a low flame and melt three spoons of butter.

Toss the daikon pieces in the melted butter.

Season it with pepper and salt. Now place the pieces in the pan for roasting.

After having treated the daikon pieces, it is time to pay attention to the chicken pieces. Rinse the chicken and make sure it is thoroughly cleaned to rid of bacteria and blood stains.

Now season the chicken inside as well as outside with pepper and salt. After that, the chicken is to be brushed with the remaining one spoon of butter and placed on top of the daikon pieces.

Roast the seasoned daikon and chicken for 1 to 1 ½ hour. Stir the daikon occasionally. Wait for 15 minutes and then carve out a slice for yourself and your family.

 

 

 

 

Radish Nutritional Facts

Here is all you need to know about the radish nutritional value

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

16 Kcal

1%

Carbohydrates

3.40 g

3%

Protein

0.68 g

1%

Total Fat

0.10 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

1.6 g

4%

VITAMINS

Folates

25 µg

6%

Niacin

0.254 mg

1.5%

Pyridoxine

0.071 mg

5.5%

Riboflavin

0.039 mg

3%

Vitamin A

7 IU

<1%

Vitamin C

14.8 mg

25%

Vitamin E

0 mg

9%

Vitamin K

1.3 µg

1%

ELECTROLYTES

Sodium

39 mg

2.5%

Potassium

233 mg

5%

MINERALS

Calcium

25 mg

2.5%

Copper

0.050 mg

5%

Iron

0.34 mg

4%

Magnesium

10 mg

2.5%

Manganese

0.069 mg

2.5%

Zinc

0.28 mg

2%

PHYTO-NUTRIENTS

Carotene-ß

4 µg

Carotene-a

0 µg

Lutein-zeaxanthin

10 µg

 

A cup of radish contains 19 calories, 4-gram carbohydrate, 2 gram fiber and 1-gram protein. Some other nutrients like 29mg of calcium, 0.4mg of iron, 11.6mg of magnesium, 23.2mg of phosphorous and 270mg of potassium are also present. Since a good proportion of these nutrients are available in radish, it must be included as a part of your diet every day.

So, this was about radish nutritional benefits and why it is essential. Though sometimes pungent in taste, radishes are full of nutrients, as you must have realized from the post above. Daily consumption of radishes tends to keep us fit and healthy, especially in summers.

Go and enjoy this root vegetable!

 

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Zucchini - Yellow

21 Amazing Benefits Of Zucchini For Skin, Hair, And Health


Zucchini

 

Did You Know...

The flower of zucchini plants is also edible.     

 

How to Select

Look for zucchini with a slightly prickly, but shinny skin. The skin should be firm and free of cuts and bruises.

 

How to Store

Store zucchini in a plastic bag in the refrigerator for 4 to 5 days. Do not wash it until you are ready to use it. Cooked zucchini can be stored in the refrigerator as well, but should be used with in 2 days.

 

Nutrition Benefits

Fat free, saturated fat free, sodium free, cholesterol free, low-calorie, high in vitamin C

 

Top 10 Ways To Enjoy Zucchini 

 

  1. Stuff ‘em.Slice zucchini in half and scoop out seeds. Brown lean hamburger or turkey and drain. Then mix your favorite seasoning and vegetables in with the meat. Fill zucchini boats and top with low-fat cheese. Bake on a cookie sheet for 30 minutes at 350° F.

 

  1. Zesty Zucchini Stir-Fry. Cut zucchini length-wise into quarter-inch slices. Brush both sides with olive oil and sprinkle with Italian seasoning. Place directly on a hot grill and cook until fork-tender. Add onions, mushrooms, peppers, and squash for a dish that’s not only tasty but visually pleasing.

 

  1. The Veggie Omelet. Sauté zucchini (of course), onions, peppers, tomatoes, broccoli, spinach and all of your favorite vegetables in a pan. Add eggs or egg whites and a small amount (1/4 cup) of reduced-fat or low-fat cheese then lightly brown each side.

 

  1. Nutrition-Packed Casseroles. Add zucchini to any casserole or lasagna. It’s an easy way to pump up the vegetables and pack in the nutrition. Recipe: Skillet Lasagna

 

  1. Sauce … with Substance. Add puréed zucchini to 3/4 of a jar of pre-made spaghetti sauce. This will bulk up your sauce, add nutrients, and decrease the amount of sodium in the sauce while altering the taste very little!

 

  1. Zucchini Burger. Grate zucchini and form into patties just as you would potato cakes. Use olive oil and lightly brown them on both sides.

 

  1. Slice or Dice and Add to Pasta. Zucchini is a great match for pasta! Simply slice or dice, sauté with a little olive oil and garlic, then toss in with your favorite shape of cooked pasta. 
    Recipe: Vegetable Pasta w/ Tomatoes

 

  1. Variety and Versatility. Zucchini works well as a side dish with most meats or can fill in for meat as a vegetarian- or vegan- friendly main dish. 
    Recipes: Extreme Zucchini | Zucchini with Walnuts

 

  1. Kids & Zucchini. Make a kid-friendly dish that’s delicious, nutritious and fun to make. Voila! Now they’re eating another vegetable! Recipe: Snowboard Swooshing Squash

 

  1. Just Slice and Grill.Zucchini tastes great cooked on the grill! Cut thick slices so they won’t fall through the grill grates, lightly brush with olive oil, add a dash of salt then grill away!

 


Did you ever wish you could drink just water but still get 10x more benefits? If yes, your wish has come true. Almost. I am talking about zucchini. But I am not going to give you more information here. Just. Keep. Reading.

 

What Is Zucchini?

Also known as courgette, zucchini is a summer squash that is native to the Americas. It belongs to the species Cucurbita pepo, along with a few other types of squashes and pumpkins. It usually is dark or light green. The golden zucchini (yellow zucchini), another variety, is orange/deep yellow in color.

Types Of Zucchini

Zucchini comes in numerous varieties. A few of the popular ones are:

Aristocrat, where the fruit has waxy skin and is medium green.

Gold Rush, where the fruit is golden.

Black Zucchini, where the skin is dark green, and the fruit has white flesh. This is the most common variety of zucchini.

Zucchini Gadzukes, a green fruit with distinct light green ridges.

And now we get to the real deal.

Benefits Of Zucchini

  1. Zucchini Benefits For Weight Loss

As we have already discussed, zucchini is a low-starch fruit. Which means it is low in carbohydrates and high in fiber. Which means it will fill you up and discourage overeating (2). That’s precisely what most people looking to lose weight want, right?

 

The fruit also has a high water content that can keep you full for longer periods. It is one of those foods with a low glycaemic index. Increased intake of fruits and vegetables and low-fat foods has been linked to healthy weight loss and weight maintenance (3). Another benefit of high-fiber foods is they require more chewing – because of which the individual takes more time to eat and is unable to gorge on a large number of calories in a short period (4).

  1. Improves Heart Health

Ever heard of DASH diet? Also called the Dietary Approaches to Stop Hypertension, this diet is aimed at improving heart health by lowering hypertension. According to a report published by the National Heart, Lung, and Blood Institute, zucchini is a prominent part of the DASH diet (5).

Zucchini is low in cholesterol, sodium, and fat, and helps maintain a balance of carbohydrates – a requirement for optimum heart health (6).

Another reason zucchini works great for the heart is the presence of fiber. High intakes of fiber have been associated with significantly lower risks of developing stroke, hypertension, and heart disease (7).

Zucchini is also rich in folate, and as per a Chinese study, folate intake is inversely associated with heart disease risk (8). The fact that it is rich in other nutrients like potassium and magnesium makes zucchini a superfood for the heart. Research has stated that deficiencies in the two nutrients can be directly linked to heart failure (9).

Another nutrient in zucchini that is worth your attention is riboflavin, which is a B-complex vitamin essential for energy production. In one study, children with cardiac disease were found to be shockingly deficient in riboflavin, emphasizing on the possible link between riboflavin and heart health (10). Another Chinese study has linked riboflavin with alleviated cardiac failure in diabetics (11).

Riboflavin deficiency is also linked to certain birth defects in pregnant women, especially issues with the outflow tracts in the infant’s heart (12).

  1. Improves Eye Health

One doesn’t need to be reminded of the importance of vision. That said, zucchini seems to be more than food for your eyes. The fruit is rich in lutein and zeaxanthin, two antioxidants that were found to prevent age-related macular degeneration (13).

It is shocking to note that certain serious (and often irreversible) eye diseases like glaucoma and age-related macular degeneration have no warning signs (14). So, what’s the best approach? Including zucchini in your diet. Zucchini is also a good source of vitamin A that has shown to improve eye health (15). It is important for eye development and maintenance (16). As per a report published by Flaum Eye Institute of the University of Rochester Medical Canter, a low-fat diet could be beneficial for the eyes – and zucchini can very well be a part of this diet (17).

The squash is also a wonderful source of beta-carotene that can improve eye health and offer protection against infections (18).

  1. Helps Control Diabetes

It is but unfortunate that a household without a diabetic is a rare scene. Well, that’s the sad part. So, is zucchini good for diabetics? Yes, the good part is, zucchini can help.

Non-starchy foods like zucchini can fill you up and aid diabetes treatment (19). And the dietary fiber, which zucchini is replete with, can delay glucose absorption and help the patients with type 2 diabetes (20). A German study states that insoluble fiber (which zucchini has a good amount of) can be very much effective in preventing type 2 diabetes (21). Another study indicates the efficacy of insoluble dietary fiber that has shown to reduce diabetes risk (22).

Higher fiber intake is also associated with a lower risk of metabolic syndrome, which is one of the factors contributing to diabetes (23). According to the University of Maryland Medical Center, soluble fiber can improve glucose tolerance in diabetics (24). (Zucchini contains both soluble and insoluble fiber, by the way.)

  1. Helps Lower Cholesterol

Zucchini is one of the few foods that are free of cholesterol, and hence you can include it in your cholesterol-lowering diet (25). Soluble fiber has been found to interfere with cholesterol absorption. This helps lower the bad cholesterol or LDL in the blood (26).

  1. Helps Cure Asthma

As per an Iranian study, the high levels of vitamin C in zucchini help cure asthma (27). The anti-inflammatory properties of zucchini also contribute to asthma treatment (28).

Along with the vitamin C, zucchini also contains copper that is far more effective in treating asthma (29).

One Finnish study has found the benefits of vitamin C in treating not only asthma attacks, but also bronchial hypersensitivity (which is a characteristic of asthma) (30). As it is well known that vitamin C helps treat common cold symptoms, it is quite logical to use vitamin C for alleviating asthma symptoms.

  1. Protects Against Colon Cancer

Ah, it’s fiber again! The fiber in zucchini is the most important reason it can help in the treatment of colon cancer (31). The fiber does multiple things – it absorbs the excess water in the colon, retains enough moisture in the fecal matter, and helps it to pass smoothly out of the body. Because of all this, fiber works beautifully well in preventing colon cancer (32). Though precise knowledge about the subtypes of fiber (soluble or insoluble) in this aspect is important, dietary fiber as a whole has been linked to a reduced risk of colorectal cancer (33).

As per a Los Angeles study, dietary fiber plays an important role in regulating the normal intestinal functioning and maintaining a healthy mucus membrane of the intestine. Though the exact amount of fiber and the type is still not clearly known, an expert panel from the study had recommended a fiber intake of 20 to 35 grams per day to prevent colon cancer (34).

The lutein in zucchini may also reduce the risk of colon cancer (35).

  1. Enhances Digestion

In addition to the many benefits of zucchini you have already seen, the wonder squash also aids digestion (36). According to a report published by the University of Rhode Island, green fruits and vegetables, like zucchini, promote healthy digestion (37). You can have zucchini as an after-meal eat – simply shred some carrots and zucchini on a quick bread or muffins and relish the taste (and the benefits too!).

In fact, the late Henry Bieler (a prominent American physician who had battled for the idea of treating disease with foods alone) used to treat digestive issues in his patients with a pureed soup broth made from zucchini (38). Now, isn’t that a reason good enough to entrust the ‘digestive-healing responsibilities’ to our humble zucchini?

The dietary fiber in zucchini adds bulk to your diet and aids digestion. However, ensure you introduce fiber in your diet gradually. Increasing dietary fiber in your diet too quickly can lead to bloating, abdominal cramps, and even gas (39).

It has been found that dietary fiber forms the major components of foods that have low energy value, and hence are of particular importance (40). Especially when it comes to dealing with abdominal issues.

If you are suffering from digestive issues, simply including zucchini in your meal might do the trick. It has been found that the addition of fiber in bread, cookies, breakfast cereals, and even meat products was found to have desirable results (41).

As we have already seen, zucchini contains both soluble as well as insoluble fiber. The insoluble fiber, also known as ‘the regulator’, accelerates the passage of water through the digestive tract. This reduces the time available for harmful substances to come in contact with the intestinal walls (42).

I would recommend you to go for all natural sources of fiber, and not just zucchini alone. If you are purchasing fiber-rich foods from the supermarket, there is but one ground rule – a good source of fiber is one that has at least 2.5 grams of fiber per serving. Foods having more than 5 grams of fiber per serving are excellent (43). But, anything lower than 2.5 grams would just be a waste of money.

  1. Lowers Blood Pressure

If you walk down a random street and pick any person you first see, chances are (s)he might be (or is likely to be) suffering from high blood pressure. If you ask us, blood pressure is more of a mind thing. We are so stressed about everything in life that blood pressure issues have become inevitable. Almost.

But with zucchini by our side, there is hope for respite.

Zucchini, being rich in potassium, is one of the most preferred foods to combat hypertension (44). Surprisingly enough, zucchini has more potassium than a banana (45).

Potassium is vasoactive, meaning it can affect the diameter of blood vessels. And hence, the blood pressure as well (46). In a London study, potassium supplementation was linked to lowered blood pressure levels (47). Though the study talks about certain conflicting results in pertinence to oral potassium supplementation, potassium was never shown to elevate the blood pressure levels. Hence, it can be used without apprehension.

As per another New Orleans study, potassium intake is mandatory to combat hypertension, especially when the individual is unable to reduce his/her sodium intake (48). In addition to controlling blood pressure, potassium also lowers the heart rate and counters the harmful effects of sodium (49).

According to the National Academies Press, the adequate intake of potassium for adults is 4.7 grams per day (50). As per WHO, this dosage of potassium had the greatest impact on blood pressure levels (51). However, this dosage might vary as per the health condition of an individual. Hence, consult your doctor for further details.

So, why is potassium so important with respect to lowering blood pressure? Because the nutrient is one of the principal electrolytes in the human body (52). It is required in proper balance with sodium, in a ratio of 2:1. The junk foods we so very lovingly consume every other day have higher levels of sodium than potassium. Which is why they contribute to high blood pressure like no other. Zucchini is a good source of potassium. A medium-sized fruit offers 512 milligrams of the nutrient, which roughly equals 11% of your daily need.

  1. Slows Down Aging

Anti-aging is a big market today. No less than a billion dollar industry. But you probably wouldn’t have to contribute much to that segment if you have zucchinis in your kitchen.

Zucchini is a good source of the antioxidants lutein and zeaxanthin. These two carotenoids exhibit powerful anti-aging properties (53). They protect the cells of the body and the skin from free radical damage, which may otherwise lead to premature aging. Lutein and zeaxanthin have also been found to lighten the skin and improve its health (54).

In a study, lutein was found to prevent cell loss and membrane damage (55). It also has photoprotective properties that protect the skin from UV damage. Zucchini is also rich in beta-carotene, the low levels of which were found to increase mortality risk in older men (56).

The riboflavin in zucchini maintains the health of the skin, hair, nails, and mucus membranes. It slows down aging by boosting athletic performance and preventing age-related memory loss and other related conditions like Alzheimer’s disease (57).

In one study, riboflavin was found to prolong the lifespan of fruit flies – indicating a similar possibility in human beings (58).

Zucchini, as we have seen, is rich in vitamin C. According to a South Korean study, the vitamin was found to decelerate aging in human heart cells (59). Also, vitamin C is found in high levels in the skin layers, the content of which sees a decline due to aging (60). Hence, intake of vitamin C appears to be a logical solution to slow down the signs of aging.

  1. Strengthens Bones And Teeth

Green vegetables and fruits, like zucchini, promote stronger bones and teeth (61). The lutein and zeaxanthin in zucchini keep the bones and teeth strong. In addition, they also strengthen the blood cells (62). Zucchini also contains vitamin K, which contributes to stronger bones(63).

Magnesium is another nutrient zucchini is rich in. Most of the body’s magnesium resides in the bones, which helps build strong bones and teeth (64). Magnesium also works along with calcium to improve muscle contraction.

The folate in zucchini also protects the bones (65). And so does beta-carotene. Studies show that the body converts beta-carotene into vitamin A, which contributes to bone growth (66).

Zucchini contains phytochemicals such as indoles, which, according to Rutgers Cancer Institute of New Jersey, maintain strong bones and teeth (67). Similar findings have been published by the California Department of Public Health (68).

  1. Helps Balance Thyroid And Adrenaline Function

Zucchini is rich in manganese, a mineral that promotes the optimal functioning of the thyroid gland (69).

  1. Helps During Pregnancy

Dark green vegetables are a must during pregnancy, and zucchini is one of them. In the nine months of pregnancy, consuming zucchini offers adequate B-complex vitamins that help maintain the energy levels and mood (70).

Zucchini is rich in folic acid that has shown to reduce the risk of certain birth defects like spina bifida (the baby’s spinal cord doesn’t develop properly) and anencephaly (absence of a major portion of the brain) (71). As per a Canadian study, over 50 countries that have fortified their food staples with folic acid saw a dramatic decrease in neural tube defects in pregnant women (72).

One more reason folate is beneficial to pregnant women is its ability to produce red blood cells in the body (73). This is how it reduces the risk of developmental problems in the baby during pregnancy.

It is important to keep in mind that folic acid (or folate) works best when taken before getting pregnant and during the first trimester (74). As women need additional folic acid during pregnancy, it is advisable to take a folic acid supplement as well. Around 400 mcg of folic acid per day is recommended for women in this aspect.

Another reason zucchini is good for pregnancy is its magnesium content. As per an Italian study, magnesium is very important for women with a high risk of gestosis or premature labor (75).

  1. Good For Babies (And Kids)

Diarrhea is one common problem amongst most kids over one year of age. Oh yes, there will be medications. But changes in the diet can also help. Bland foods work well in this case. And peeled zucchini can do wonders (76).

Mashed zucchini can also be a good addition to your baby’s diet (77). Since it is soft and bland in taste (and since it comes replete with nutrients), your baby will be able to consume it easily. And here’s a tip – Never leave a baby alone when he/she is eating. Keep the portions small. And avoid those foods that he/she can easily choke on – these include everything that is hard to chew.

There is no need to emphasize on the negative effects smoking can have on pregnant women. But, what if a woman has been a smoker for a long time before getting pregnant and just can’t give the habit up? In one Portland study, the intake of vitamin C has been found to prevent lung problems in babies born to pregnant smokers (78). Zucchini, being rich in vitamin C, can help in this regard. By the way, this doesn’t mean it is okay to smoke during pregnancy. It simply isn’t. But, in case the idea of quitting smoking disturbs the mother more than smoking itself, this could be an alternative.

In another Denmark study, the deficiency of vitamin C was found to impair brain development in infants (79).

In fact, the importance of vitamin C for infants was discovered way back in the early 1900s. Studies conducted back then stressed upon the significance of vitamin C in preventing scurvy in infants (80). Dr. F.R. Klenner, between 1948-49, cured every polio case in children with vitamin C, and vitamin C only (81). Of course, polio is eradicated today. This is just to show how important vitamin C (which zucchini is extremely rich in) has been in the development of humanity.

According to an American study, deficiency of folate during infancy can put the kids at a higher risk of depression in their adulthood (82).

  1. Helps Prevent Gout

Zucchini’s vitamin C grabs the spotlight, yet again. One study has linked vitamin C intake with a lower risk of gout in men (83). It achieves this by lowering serum uric acid levels via a process called the uricosuric effect. The vitamin was also found to prevent not just gout, but numerous other urate-related diseases as well (84).

You can also intake zucchini to complement your gout treatment or if your treatment isn’t working well. And with respect to the vitamin C dosage in this regard, talk to your doctor (85).

Including zucchini in your diet can help prevent gout (86). And it’s pretty easy as well – as its mild taste combines properly with most recipes.

Though gout generally affects men over the age of 40 or anyone with a family history of the disease, it can occur anytime. To anyone. It is caused due to the excessive build-up of uric acid in the body, leading to its accumulation in tissues in the form of needle-shaped crystals. But, worry not – apart from taking zucchini and other foods rich in vitamin C, something as simple as drinking 6 to 8 glasses of water daily can prevent gout (87).

  1. Promotes Prostate Health

When it comes to men’s health, zucchini is one of the vegetables that is often overlooked. But, seldom does one know that its phytonutrients greatly benefit the prostate (88). The high carotenoid content of zucchini also associates it with a reduced risk of prostate cancer (89).

We have seen that zucchini is rich in beta-carotene and vitamin C. Both of these nutrients, as per a study, were found to be positively associated with prostate cancer (90). Vitamin C reduces oxidative DNA damage and hampers the growth and ability of prostate cancer cells (91).

And we have lutein in zucchin too. As per a report published by the University of California San Francisco, lutein is inversely associated with prostate cancer (92).

Dietary fiber has been found to bind with carcinogens and eliminate them from the body. It also has the ability to prevent prostate cancer progression. And phytonutrients protect the cells from damage (93). Both of these healthful compounds are abundant in zucchini, making it a powerful weapon to combat prostate cancer.

  1. Aids Collagen Formation

As we have seen, zucchini contains riboflavin, whose deficiency was found to affect the maturation of collagen (94). One more reason zucchini can be great for the skin is its high water content – which has been found to enhance skin health tremendously.

The vitamin C in the squash plays a major part in the synthesis of collagen, which, as we know, is quite important to maintain the health of joints, cartilage, skin, and blood vessels (95). The vitamin also protects the body from cellular damage (96). In addition to collagen, vitamin C also helps in the production of elastin, both of which are essential for radiant and healthy skin (97).

Apart from vitamin C, a few other nutrients that contribute to collagen formation are potassium, zeaxanthin, and folate (98). And, like we have seen, zucchini is replete with these.

We have seen vitamin C can slow down aging. But did you know that it is collagen that keeps the skin firm and protects it from wrinkles (99)?

  1. Helps In Skin Hydration

There is a reason zucchini is also called summer squash. It hydrates the body (and the skin) and helps it deal with the summer heat.

The lutein in zucchini encourages skin health by reducing inflammation responses. But how does that promote skin hydration? Well, here’s the science behind it. When the skin is exposed to sunlight, lutein reduces the inflammation response. This means the sunlight will cause less damage to the skin, and that means less damage to the moisture barrier of the skin as well (100). And the result? Well hydrated skin.

We have an interesting fact here – zucchini is 95% water (101). This obviously means it hydrates the skin well. But yes, there is one thing to be kept in mind – only about 20% of our daily water intake is met through foods. Hence, it is but important that we drink 8-10 glasses of water every day because the skin cells need water to function at their best (102).

  1. Improves Brain Functioning And Memory

Green foods, especially zucchini, are rich in folate and are excellent for brain health (103). Folate also helps in the production of DNA and RNA, the body’s genetic material. The nutrient, apart from improving mental health, also enhances emotional health (104).

The deficiency of folate is linked to megaloblastic anemia, which results in weakness and fatigue. Increased folate intake has been linked to reduced risk of dementia and Alzheimer’s disease in women (105).

Also, our brain is 75% water. When there is adequate water in your system, you will be more focused, think quick, and also display greater creativity. More importantly, sufficient water efficiently delivers nutrients to your brain and aids toxin removal. This results in enhanced concentration and mental alertness (106). Zucchini, apart from being rich in water, also contains vitamin C, zinc, and omega-3 fatty acids – all of which largely contribute to brain health (107).

Though not very rich in iron, zucchini contains the nutrient in acceptable amounts. As per a study, early iron deficiency can lead to permanent neurobehavioral problems despite diagnosis and treatment (108). Early iron deficiency can even affect the brain’s physical structure. Iron is also important for producing myelin, the fatty sheath that coats the brain’s nerves and accelerates brain communications (109).

  1. Promotes Hair Growth

Zucchini, being rich in zinc, promotes hair growth (110). The vitamin C in zucchini can treat dry and splitting hair (111). It also makes your hair strands strong and supple (112). Lack of vitamin C can result in the enlargement of hair follicles, which might eventually stall hair growth (113). But, with zucchini by your side, that shouldn’t be a problem.

  1. Enhances Immunity

You talk of immunity, and vitamin C is what comes to your mind, isn’t it? We are not going to tell you again that zucchini is an excellent source of vitamin C. The vitamin is an active form of ascorbic acid that boosts the immune system. And it does this in several ways. Firstly, vitamin C develops the body’s T cells (a type of white blood cells) into functional T cells that defend against diseases. It also helps you produce more immune cells. The antioxidant properties of vitamin C also prevent cells from dying due to inflammation. The RDA of vitamin C is 90 mg in males and 74 mg in females (114).

Low levels of vitamin C are linked to increased risk of infection. In fact, high levels of vitamin C are frequently recommended for HIV-positive individuals to enhance their immunity (115).

In a Switzerland study, vitamin C and zinc were found to enhance immunity, so much that they had even improved the health of patients suffering from certain immune-deficient diseases like malaria and diarrhea (116).

Well, that’s the long list of benefits of zucchini, that can make your life better. But how can you enjoy the squash in your diet?

 

 

Zucchini Nutrition Facts

 

Now check out the nutritional value of zucchini here:

See the table below for in depth analysis of nutrients: Zucchini (Cucumis pepo), raw with skin

Nutrition value per 100 g.

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

17 Kcal

<1%

Carbohydrates

3.11 g

2.5%

Protein

1.21 g

2%

Total Fat

0.32 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

1 g

3%

VITAMINS

Folates

24 µg

6%

Niacin

0.451 mg

3%

Pantothenic acid

0.204 mg

5%

Pyridoxine

0.163 mg

13%

Riboflavin

0.094 mg

7%

Thiamin

0.045 mg

4%

Vitamin A

200 IU

7%

Vitamin C

17.9 mg

30%

Vitamin E

0.12 mg

<1%

Vitamin K

4.3 µg

4%

ELECTROLYTES

Sodium

8 mg

0.5%

Potassium

261 mg

5.5%

MINERALS

Calcium

16 mg

1.6%

Iron

0.37 mg

5%

Magnesium

18 mg

4%

Manganese

0.177 mg

8%

Phosphorus

38 mg

5%

Selenium

0.2 µg

<1%

Zinc

0.32 mg

3%

PHYTO-NUTRIENTS

Carotene-ß

120 µg

Crypto-xanthin-ß

0 µg

Lutein-zeaxanthin

2125 µg

 

We have seen the unbridled goodness of zucchini till now. But, like anything that we get from nature, zucchini too has its little share of side effects.

Side Effects Of Zucchini

  1. Digestive issues

Zucchini might cause digestive issues in people suffering from Irritable Bowel Syndrome (IBS). In such a case, consume it with caution. Or avoid it altogether (119).

Bitter zucchini might also cause stomach cramps or diarrhea or both (120).

  1. Allergies

Zucchini might cause allergies in individuals who are sensitive to it. These include nausea, pruritus (severe skin itching), and certain kinds of oral allergies (121).

  1. Alzheimer’s

Yes, this can be contradictory to what we spoke before in the article. Iron does help prevent brain ailments. But studies suggest that too much of it can cause neurological conditions like Alzheimer’s (122). Though iron is not abundant in zucchini, it still is better to consider its effects.

  1. Excessive beta-carotene

Since zucchini is a very good source of beta-carotene, this could be a concern for certain individuals. Large doses of beta-carotene might be inadvisable for pregnant and lactating women, people who smoke (beta-carotene supplements), people who have been exposed to asbestos (beta-carotene supplements), and individuals who have undergone angioplasty (123).

Beta-carotene might also interact with medications – especially the ones used for lowering cholesterol and other medicines like niacin.

These side effects need to worry you in case you happen to take zucchini in excess. Otherwise, it sure is a wonder-food. And now, sit back and entertain yourselves with these super facts about zucchini.

Cool Zucchini Facts

One zucchini is called zucchini. (Ouch! We were wrong all the while!)

The world’s largest zucchini was 69 1/2 inches long and weighed close to 30 kilos.

Zucchini is the only fruit that starts with the letter Z.

The most flavourful of zucchinis are usually small and have darker skin.

Even the flower of the zucchini plant is edible. You can fry the zucchini blossoms into a delicacy.

And lastly, the word zucchini comes from ‘zucca’, which is the Italian word for squash.

All good. But, tomorrow when you go the market, how do you even know which is good zucchini and which is not? That’s why…

Zucchini – Tips For Selection And Storage

How to select zucchini

Zucchini is usually picked and sold even before it matures. Hence, the seeds and skin are tender, and you can cook it even without peeling. This is why the zucchini must be clean and blemish-free. You must be able to pierce the skin easily with your fingernail.

Also, ensure the zucchini you select is small to medium in size. No more than 6 to 8 inches. Must be free of pricks and cuts. Much better if it has one inch of stem attached. Avoid longer or bigger zucchini.

How to store zucchini

Zucchini must be stored in a refrigerator. Remember to wrap it tightly (118).

Now we talk about freezing zucchini. If you want to freeze zucchini, choose the one with tender skin. Wash and slice it and scald for 3 minutes. Cool and drain and then pack it in a freezer container. You can also freeze shredded zucchini, provided you do it immediately.

If you are planning to grow zucchini in your backyard, you must remember that it grows best when surrounded by mulch, which keeps the soil moist. You also need to add two inches of water every week for the plant to thrive.

Once you have picked the right zucchini, what do you do? Simple. Enjoy it in your diet.

How To Prepare Zucchini?

If you are wondering how to use zucchini? Then, don’t worry! Here are fews ways to cook zucchini:

  1. As a healthy snack

Simply take raw zucchini sticks and snack on them with your favourite dip. You can also pack them in your lunchbox for a healthy afternoon snack.

  1. Mashed Zucchini

Wondering what to use as a side dish for your meal? Zucchini! Steam it and mash it. You can then puree this with other root vegetables and serve. Much better (and healthier) than mashed potatoes!

  1. Grilled Zucchini

Who said only meat can be thrown on the grill? Slice zucchini into 1/2-inch thick disks, brush them with cooking oil (heat tolerant), and season as you desire.

  1. Stuffed Zucchini

Pretty simple. Cut the zucchini lengthwise and scoop out the insides. Fill the empty zucchini cups with chopped vegetables, meat, and cheese. Bake for about 40 minutes at 190o C, or until they turn golden brown. Serve while hot.

  1. Use in salads

Make your salad healthier by adding zucchini to it. If you have some leftover zucchini after a grill-out, you can simply add it to your salad.

This was about how to eat zucchini in so many smart ways. All good. But, what about babies? How about them?

How To Make Zucchini For Baby

We have already seen somewhere in this article why zucchini can be wonderful for babies. It has a mild flavour. It is soft to chew. And it offers super good nutrients.

But, remember this – zucchini, particularly because of its skin, can cause a bit of stomach upset in some individuals. Hence, you must wait till your baby is eating stage 2 foods, which would happen when (s)he is around 8 months old (117).

In case your child is prone to stomach upsets, peel the zucchini before cooking and observe how your child receives it. If things are alright, you can try with the skin the next time.

Here is how you can cook zucchini for your child:

Select a zucchini with a firm and shiny skin. It must be free of bruises and any other visible damage. Keep it unwashed in a plastic bag and store it in the refrigerator (until you are ready to cook it, which would usually be up to 4-5 days).

Divide the zucchini widthwise into half. Prepare the zucchini one half at a time. You can keep the second half back in the refrigerator until you want to use it next time.

Slice the end of the zucchini. Wash it thoroughly under a stream of cold water.

Cut it into thin slices.

Take a saucepan with cold water and bring it to a boil.

Add the sliced zucchini to it. Once the water boils, decrease the heat to medium.

Keep boiling the zucchini until it turns tender (this should take about 10 minutes).

Drain the water and transfer the boiled zucchini into a food processor. Process it until it is completely pureed. You can add a little cold water if it appears too thick.

Wait till the puree cools before you feed it to your little one. You can store the leftovers in a sealed container in the refrigerator for up to 2 days.

You can prepare the other half of zucchini in a similar way.

 

However, it’s always best to consult your baby’s pediatrician before introducing new foods in his/her diet.

That was for the babies. But what about us adults? Read on for some of the most sumptuous zucchini recipes you will ever find.

Delicious Recipes Using Zucchini

Zucchini, without doubt, is a versatile summer squash. You can enjoy this low-calorie food in several recipes. Here, we talk about 3 most popular ways of cooking zucchini:

  1. Zucchini Lasagna

What You Need

2 large zucchinis

1 tablespoon of salt

1/2 kilo of ground beef

1 1/2 teaspoons of black pepper

1 small (and diced) green bell pepper

1 diced onion

1 cup of tomato paste

30 ml of tomato sauce

1/4 cup of red wine

2 tablespoons of fresh basil, chopped

1 tablespoon of fresh oregano, chopped

Hot water (as you need)

1 egg

450 g of low-fat ricotta cheese

2 tablespoons of fresh parsley, chopped

1 pound of fresh mushrooms, sliced

220 g of grated Parmesan cheese

220 g of shredded mozzarella cheese

450 g of frozen spinach, chopped, thawed, and drained

 

Directions

Preheat the oven to 165o C. Take a deep baking pan and grease it.

Slice the zucchini lengthwise into thin slices. Sprinkle salt over them.

For preparing the meat sauce, cook and stir the beef and black pepper in a skillet over medium heat for 5 minutes. Add onion and green bell pepper, and cook and stir until the meat is no more pink. Add the tomato paste, basil, wine, tomato sauce, and oregano and stir. Bring to a boil. Reduce the heat and simmer the sauce for about 20 minutes. Stir frequently.

Stir the egg, parsley, and ricotta in a bowl.

Spread half of the meat sauce at the bottom of the baking pan. Layer half the zucchini slices, half the ricotta mixture, the entire spinach, and all the mushrooms, and then half the mozzarella cheese. Repeat the same by layering the remaining zucchini slices, ricotta mixture, and the mozzarella.

Spread Parmesan cheese evenly over the top and cover with foil.

Bake for about 45 minutes and remove the foil. Raise the oven temperature to 175 o C and bake for an extra 15 minutes.

Let it stand for 5 minutes. Serve.

  1. Zucchini Soba Noodles

What You Need

120 g of soba noodles

2 to 3 grated cloves of garlic

1 tablespoon of grated ginger

1 tablespoons of water

1 tablespoon of olive oil

1/4 cup of soy sauce

1/2 thinly sliced red onion

1 thinly sliced yellow bell pepper

1 tablespoon of honey

1 small zucchini, cut into thin strips as noodles (equivalent to 2 cups)

2 to 3 tablespoons of toasted sesame seeds

Directions

Boil water in a pot.

Add the soba noodles and cook for about 4-5 minutes until tender. Drain and rinse under cold water and keep aside.

Heat the olive oil over medium heat in a large skillet. Add grated ginger and garlic and cook for a minute. Add the soy sauce, honey, and water. Reduce to a simmer and cook for 2 minutes.

To this soy sauce mixture, add the thinly sliced pepper and red onion. Cook for 3-4 minutes until tender.

Add the zucchini noodles and keep stirring. Cook for about 1-2 minutes. You can add more soy sauce or honey if you want.

Toss this with soba noodles and sprinkle with toasted sesame seeds. Serve.

  1. Deep Fried Zucchini Chips

What You Need

3 medium-sized zucchinis

1 cup of flour

2 cups of Panko crumbs

Salt, as required

1/4 cup of grated Parmesan cheese

2 tablespoons of water

Vegetable oil, as required

2 eggs

Directions

Heat 1 to 2 inches of the oil in a deep pan.

Maintain the heat of the oil around 175o C as any lower temperature will make the zucchini soak up too much of the oil.

Place the flour in a shallow bowl.

Take another bowl and combine the Panko crumbs, Parmesan cheese, and 3/4 teaspoon of salt.

Slice the zucchini into 1/2-inch thick circles. Coat them in flour, dip into the egg mixture, and then coat in the Panko crumbs. Fry until the chips turn golden brown on both the sides (90 seconds per side).

Drain on paper towels. Season with salt and serve.

After all that information on zucchini, let’s now take a look at a few frequently asked questions.

Expert’s Answers For Readers’ Questions

Can you eat zucchini raw?

Yes. In fact, it is the best way to eat it.

Is zucchini a fruit or a vegetable?

Fruit. Because it comes from a flower.

Does zucchini cause gas?

Eating raw zucchini might. This is because it contains cellulose (which makes up the walls of the cells of the plant). When you eat raw zucchini, the digestive enzymes in your body cannot break cellulose down. Hence, the intestinal bacteria take over. They feed on the cellulose to break it down. In the process, they release waste in the form of methane gas.

Cooked zucchini doesn’t cause gas. Instead, it prevents it. This is because heat weakens the cellulose bonds and breaks it down easily.

How to season zucchini?

You can steam 1-inch slices of zucchini for about 6 minutes. Season them with a little lime juice, a teaspoon of fresh thyme, a dash of cayenne pepper, and even salt.

Can you eat zucchini skin?

You can. In fact, you must. This is because, as we have seen, zucchini is 95% water. And most of this water is found in the flesh – which means most of the nutrients are found in the skin. Peeling the skin deprives you of vitamins C and K, fiber, potassium, antioxidants, and the other nutrients.

So, eating zucchini without the skin is almost like drinking plain water – only that you would be chewing in this case.

Are zucchini seeds edible?

Yes, they are.

How much of zucchini is too much?

There is conflicting information in this regard. Please consult your doctor for more information.

Hope you liked our post on benefits of zucchini. One of nature’s best. That is all I have to say. Include it in your diet. That’s it.

And yes, do let us know if you have liked this post. Do comment in the box below.

 

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Zucchini - Green

21 Amazing Benefits Of Zucchini For Skin, Hair, And Health


Zucchini

 

Did You Know...

The flower of zucchini plants is also edible.                

 

How to Select

Look for zucchini with a slightly prickly, but shinny skin. The skin should be firm and free of cuts and bruises.

 

How to Store

Store zucchini in a plastic bag in the refrigerator for 4 to 5 days. Do not wash it until you are ready to use it. Cooked zucchini can be stored in the refrigerator as well, but should be used with in 2 days.

 

Nutrition Benefits

Fat free, saturated fat free, sodium free, cholesterol free, low-calorie, high in vitamin C

 

Top 10 Ways To Enjoy Zucchini 

 

  1. Stuff ‘em.Slice zucchini in half and scoop out seeds. Brown lean hamburger or turkey and drain. Then mix your favorite seasoning and vegetables in with the meat. Fill zucchini boats and top with low-fat cheese. Bake on a cookie sheet for 30 minutes at 350° F.

 

  1. Zesty Zucchini Stir-Fry. Cut zucchini length-wise into quarter-inch slices. Brush both sides with olive oil and sprinkle with Italian seasoning. Place directly on a hot grill and cook until fork-tender. Add onions, mushrooms, peppers, and squash for a dish that’s not only tasty but visually pleasing.

 

  1. The Veggie Omelet. Sauté zucchini (of course), onions, peppers, tomatoes, broccoli, spinach and all of your favorite vegetables in a pan. Add eggs or egg whites and a small amount (1/4 cup) of reduced-fat or low-fat cheese then lightly brown each side.

 

  1. Nutrition-Packed Casseroles. Add zucchini to any casserole or lasagna. It’s an easy way to pump up the vegetables and pack in the nutrition. Recipe: Skillet Lasagna

 

  1. Sauce … with Substance. Add puréed zucchini to 3/4 of a jar of pre-made spaghetti sauce. This will bulk up your sauce, add nutrients, and decrease the amount of sodium in the sauce while altering the taste very little!

 

  1. Zucchini Burger. Grate zucchini and form into patties just as you would potato cakes. Use olive oil and lightly brown them on both sides.

 

  1. Slice or Dice and Add to Pasta. Zucchini is a great match for pasta! Simply slice or dice, sauté with a little olive oil and garlic, then toss in with your favorite shape of cooked pasta. 
    Recipe: Vegetable Pasta w/ Tomatoes

 

  1. Variety and Versatility. Zucchini works well as a side dish with most meats or can fill in for meat as a vegetarian- or vegan- friendly main dish. 
    Recipes: Extreme Zucchini | Zucchini with Walnuts

 

  1. Kids & Zucchini. Make a kid-friendly dish that’s delicious, nutritious and fun to make. Voila! Now they’re eating another vegetable! Recipe: Snowboard Swooshing Squash

 

  1. Just Slice and Grill.Zucchini tastes great cooked on the grill! Cut thick slices so they won’t fall through the grill grates, lightly brush with olive oil, add a dash of salt then grill away!

 


Did you ever wish you could drink just water but still get 10x more benefits? If yes, your wish has come true. Almost. I am talking about zucchini. But I am not going to give you more information here. Just. Keep. Reading.

 

What Is Zucchini?

Also known as courgette, zucchini is a summer squash that is native to the Americas. It belongs to the species Cucurbita pepo, along with a few other types of squashes and pumpkins. It usually is dark or light green. The golden zucchini (yellow zucchini), another variety, is orange/deep yellow in color.

Types Of Zucchini

Zucchini comes in numerous varieties. A few of the popular ones are:

Aristocrat, where the fruit has waxy skin and is medium green.

Gold Rush, where the fruit is golden.

Black Zucchini, where the skin is dark green, and the fruit has white flesh. This is the most common variety of zucchini.

Zucchini Gadzukes, a green fruit with distinct light green ridges.

And now we get to the real deal.

Benefits Of Zucchini

  1. Zucchini Benefits For Weight Loss

As we have already discussed, zucchini is a low-starch fruit. Which means it is low in carbohydrates and high in fiber. Which means it will fill you up and discourage overeating (2). That’s precisely what most people looking to lose weight want, right?

 

The fruit also has a high water content that can keep you full for longer periods. It is one of those foods with a low glycaemic index. Increased intake of fruits and vegetables and low-fat foods has been linked to healthy weight loss and weight maintenance (3). Another benefit of high-fiber foods is they require more chewing – because of which the individual takes more time to eat and is unable to gorge on a large number of calories in a short period (4).

  1. Improves Heart Health

Ever heard of DASH diet? Also called the Dietary Approaches to Stop Hypertension, this diet is aimed at improving heart health by lowering hypertension. According to a report published by the National Heart, Lung, and Blood Institute, zucchini is a prominent part of the DASH diet (5).

Zucchini is low in cholesterol, sodium, and fat, and helps maintain a balance of carbohydrates – a requirement for optimum heart health (6).

Another reason zucchini works great for the heart is the presence of fiber. High intakes of fiber have been associated with significantly lower risks of developing stroke, hypertension, and heart disease (7).

Zucchini is also rich in folate, and as per a Chinese study, folate intake is inversely associated with heart disease risk (8). The fact that it is rich in other nutrients like potassium and magnesium makes zucchini a superfood for the heart. Research has stated that deficiencies in the two nutrients can be directly linked to heart failure (9).

Another nutrient in zucchini that is worth your attention is riboflavin, which is a B-complex vitamin essential for energy production. In one study, children with cardiac disease were found to be shockingly deficient in riboflavin, emphasizing on the possible link between riboflavin and heart health (10). Another Chinese study has linked riboflavin with alleviated cardiac failure in diabetics (11).

Riboflavin deficiency is also linked to certain birth defects in pregnant women, especially issues with the outflow tracts in the infant’s heart (12).

  1. Improves Eye Health

One doesn’t need to be reminded of the importance of vision. That said, zucchini seems to be more than food for your eyes. The fruit is rich in lutein and zeaxanthin, two antioxidants that were found to prevent age-related macular degeneration (13).

It is shocking to note that certain serious (and often irreversible) eye diseases like glaucoma and age-related macular degeneration have no warning signs (14). So, what’s the best approach? Including zucchini in your diet. Zucchini is also a good source of vitamin A that has shown to improve eye health (15). It is important for eye development and maintenance (16). As per a report published by Flaum Eye Institute of the University of Rochester Medical Canter, a low-fat diet could be beneficial for the eyes – and zucchini can very well be a part of this diet (17).

The squash is also a wonderful source of beta-carotene that can improve eye health and offer protection against infections (18).

  1. Helps Control Diabetes

It is but unfortunate that a household without a diabetic is a rare scene. Well, that’s the sad part. So, is zucchini good for diabetics? Yes, the good part is, zucchini can help.

Non-starchy foods like zucchini can fill you up and aid diabetes treatment (19). And the dietary fiber, which zucchini is replete with, can delay glucose absorption and help the patients with type 2 diabetes (20). A German study states that insoluble fiber (which zucchini has a good amount of) can be very much effective in preventing type 2 diabetes (21). Another study indicates the efficacy of insoluble dietary fiber that has shown to reduce diabetes risk (22).

Higher fiber intake is also associated with a lower risk of metabolic syndrome, which is one of the factors contributing to diabetes (23). According to the University of Maryland Medical Center, soluble fiber can improve glucose tolerance in diabetics (24). (Zucchini contains both soluble and insoluble fiber, by the way.)

  1. Helps Lower Cholesterol

Zucchini is one of the few foods that are free of cholesterol, and hence you can include it in your cholesterol-lowering diet (25). Soluble fiber has been found to interfere with cholesterol absorption. This helps lower the bad cholesterol or LDL in the blood (26).

  1. Helps Cure Asthma

As per an Iranian study, the high levels of vitamin C in zucchini help cure asthma (27). The anti-inflammatory properties of zucchini also contribute to asthma treatment (28).

Along with the vitamin C, zucchini also contains copper that is far more effective in treating asthma (29).

One Finnish study has found the benefits of vitamin C in treating not only asthma attacks, but also bronchial hypersensitivity (which is a characteristic of asthma) (30). As it is well known that vitamin C helps treat common cold symptoms, it is quite logical to use vitamin C for alleviating asthma symptoms.

  1. Protects Against Colon Cancer

Ah, it’s fiber again! The fiber in zucchini is the most important reason it can help in the treatment of colon cancer (31). The fiber does multiple things – it absorbs the excess water in the colon, retains enough moisture in the fecal matter, and helps it to pass smoothly out of the body. Because of all this, fiber works beautifully well in preventing colon cancer (32). Though precise knowledge about the subtypes of fiber (soluble or insoluble) in this aspect is important, dietary fiber as a whole has been linked to a reduced risk of colorectal cancer (33).

As per a Los Angeles study, dietary fiber plays an important role in regulating the normal intestinal functioning and maintaining a healthy mucus membrane of the intestine. Though the exact amount of fiber and the type is still not clearly known, an expert panel from the study had recommended a fiber intake of 20 to 35 grams per day to prevent colon cancer (34).

The lutein in zucchini may also reduce the risk of colon cancer (35).

  1. Enhances Digestion

In addition to the many benefits of zucchini you have already seen, the wonder squash also aids digestion (36). According to a report published by the University of Rhode Island, green fruits and vegetables, like zucchini, promote healthy digestion (37). You can have zucchini as an after-meal eat – simply shred some carrots and zucchini on a quick bread or muffins and relish the taste (and the benefits too!).

In fact, the late Henry Bieler (a prominent American physician who had battled for the idea of treating disease with foods alone) used to treat digestive issues in his patients with a pureed soup broth made from zucchini (38). Now, isn’t that a reason good enough to entrust the ‘digestive-healing responsibilities’ to our humble zucchini?

The dietary fiber in zucchini adds bulk to your diet and aids digestion. However, ensure you introduce fiber in your diet gradually. Increasing dietary fiber in your diet too quickly can lead to bloating, abdominal cramps, and even gas (39).

It has been found that dietary fiber forms the major components of foods that have low energy value, and hence are of particular importance (40). Especially when it comes to dealing with abdominal issues.

If you are suffering from digestive issues, simply including zucchini in your meal might do the trick. It has been found that the addition of fiber in bread, cookies, breakfast cereals, and even meat products was found to have desirable results (41).

As we have already seen, zucchini contains both soluble as well as insoluble fiber. The insoluble fiber, also known as ‘the regulator’, accelerates the passage of water through the digestive tract. This reduces the time available for harmful substances to come in contact with the intestinal walls (42).

I would recommend you to go for all natural sources of fiber, and not just zucchini alone. If you are purchasing fiber-rich foods from the supermarket, there is but one ground rule – a good source of fiber is one that has at least 2.5 grams of fiber per serving. Foods having more than 5 grams of fiber per serving are excellent (43). But, anything lower than 2.5 grams would just be a waste of money.

  1. Lowers Blood Pressure

If you walk down a random street and pick any person you first see, chances are (s)he might be (or is likely to be) suffering from high blood pressure. If you ask us, blood pressure is more of a mind thing. We are so stressed about everything in life that blood pressure issues have become inevitable. Almost.

But with zucchini by our side, there is hope for respite.

Zucchini, being rich in potassium, is one of the most preferred foods to combat hypertension (44). Surprisingly enough, zucchini has more potassium than a banana (45).

Potassium is vasoactive, meaning it can affect the diameter of blood vessels. And hence, the blood pressure as well (46). In a London study, potassium supplementation was linked to lowered blood pressure levels (47). Though the study talks about certain conflicting results in pertinence to oral potassium supplementation, potassium was never shown to elevate the blood pressure levels. Hence, it can be used without apprehension.

As per another New Orleans study, potassium intake is mandatory to combat hypertension, especially when the individual is unable to reduce his/her sodium intake (48). In addition to controlling blood pressure, potassium also lowers the heart rate and counters the harmful effects of sodium (49).

According to the National Academies Press, the adequate intake of potassium for adults is 4.7 grams per day (50). As per WHO, this dosage of potassium had the greatest impact on blood pressure levels (51). However, this dosage might vary as per the health condition of an individual. Hence, consult your doctor for further details.

So, why is potassium so important with respect to lowering blood pressure? Because the nutrient is one of the principal electrolytes in the human body (52). It is required in proper balance with sodium, in a ratio of 2:1. The junk foods we so very lovingly consume every other day have higher levels of sodium than potassium. Which is why they contribute to high blood pressure like no other. Zucchini is a good source of potassium. A medium-sized fruit offers 512 milligrams of the nutrient, which roughly equals 11% of your daily need.

  1. Slows Down Aging

Anti-aging is a big market today. No less than a billion dollar industry. But you probably wouldn’t have to contribute much to that segment if you have zucchinis in your kitchen.

Zucchini is a good source of the antioxidants lutein and zeaxanthin. These two carotenoids exhibit powerful anti-aging properties (53). They protect the cells of the body and the skin from free radical damage, which may otherwise lead to premature aging. Lutein and zeaxanthin have also been found to lighten the skin and improve its health (54).

In a study, lutein was found to prevent cell loss and membrane damage (55). It also has photoprotective properties that protect the skin from UV damage. Zucchini is also rich in beta-carotene, the low levels of which were found to increase mortality risk in older men (56).

The riboflavin in zucchini maintains the health of the skin, hair, nails, and mucus membranes. It slows down aging by boosting athletic performance and preventing age-related memory loss and other related conditions like Alzheimer’s disease (57).

In one study, riboflavin was found to prolong the lifespan of fruit flies – indicating a similar possibility in human beings (58).

Zucchini, as we have seen, is rich in vitamin C. According to a South Korean study, the vitamin was found to decelerate aging in human heart cells (59). Also, vitamin C is found in high levels in the skin layers, the content of which sees a decline due to aging (60). Hence, intake of vitamin C appears to be a logical solution to slow down the signs of aging.

  1. Strengthens Bones And Teeth

Green vegetables and fruits, like zucchini, promote stronger bones and teeth (61). The lutein and zeaxanthin in zucchini keep the bones and teeth strong. In addition, they also strengthen the blood cells (62). Zucchini also contains vitamin K, which contributes to stronger bones(63).

Magnesium is another nutrient zucchini is rich in. Most of the body’s magnesium resides in the bones, which helps build strong bones and teeth (64). Magnesium also works along with calcium to improve muscle contraction.

The folate in zucchini also protects the bones (65). And so does beta-carotene. Studies show that the body converts beta-carotene into vitamin A, which contributes to bone growth (66).

Zucchini contains phytochemicals such as indoles, which, according to Rutgers Cancer Institute of New Jersey, maintain strong bones and teeth (67). Similar findings have been published by the California Department of Public Health (68).

  1. Helps Balance Thyroid And Adrenaline Function

Zucchini is rich in manganese, a mineral that promotes the optimal functioning of the thyroid gland (69).

  1. Helps During Pregnancy

Dark green vegetables are a must during pregnancy, and zucchini is one of them. In the nine months of pregnancy, consuming zucchini offers adequate B-complex vitamins that help maintain the energy levels and mood (70).

Zucchini is rich in folic acid that has shown to reduce the risk of certain birth defects like spina bifida (the baby’s spinal cord doesn’t develop properly) and anencephaly (absence of a major portion of the brain) (71). As per a Canadian study, over 50 countries that have fortified their food staples with folic acid saw a dramatic decrease in neural tube defects in pregnant women (72).

One more reason folate is beneficial to pregnant women is its ability to produce red blood cells in the body (73). This is how it reduces the risk of developmental problems in the baby during pregnancy.

It is important to keep in mind that folic acid (or folate) works best when taken before getting pregnant and during the first trimester (74). As women need additional folic acid during pregnancy, it is advisable to take a folic acid supplement as well. Around 400 mcg of folic acid per day is recommended for women in this aspect.

Another reason zucchini is good for pregnancy is its magnesium content. As per an Italian study, magnesium is very important for women with a high risk of gestosis or premature labor (75).

  1. Good For Babies (And Kids)

Diarrhea is one common problem amongst most kids over one year of age. Oh yes, there will be medications. But changes in the diet can also help. Bland foods work well in this case. And peeled zucchini can do wonders (76).

Mashed zucchini can also be a good addition to your baby’s diet (77). Since it is soft and bland in taste (and since it comes replete with nutrients), your baby will be able to consume it easily. And here’s a tip – Never leave a baby alone when he/she is eating. Keep the portions small. And avoid those foods that he/she can easily choke on – these include everything that is hard to chew.

There is no need to emphasize on the negative effects smoking can have on pregnant women. But, what if a woman has been a smoker for a long time before getting pregnant and just can’t give the habit up? In one Portland study, the intake of vitamin C has been found to prevent lung problems in babies born to pregnant smokers (78). Zucchini, being rich in vitamin C, can help in this regard. By the way, this doesn’t mean it is okay to smoke during pregnancy. It simply isn’t. But, in case the idea of quitting smoking disturbs the mother more than smoking itself, this could be an alternative.

In another Denmark study, the deficiency of vitamin C was found to impair brain development in infants (79).

In fact, the importance of vitamin C for infants was discovered way back in the early 1900s. Studies conducted back then stressed upon the significance of vitamin C in preventing scurvy in infants (80). Dr. F.R. Klenner, between 1948-49, cured every polio case in children with vitamin C, and vitamin C only (81). Of course, polio is eradicated today. This is just to show how important vitamin C (which zucchini is extremely rich in) has been in the development of humanity.

According to an American study, deficiency of folate during infancy can put the kids at a higher risk of depression in their adulthood (82).

  1. Helps Prevent Gout

Zucchini’s vitamin C grabs the spotlight, yet again. One study has linked vitamin C intake with a lower risk of gout in men (83). It achieves this by lowering serum uric acid levels via a process called the uricosuric effect. The vitamin was also found to prevent not just gout, but numerous other urate-related diseases as well (84).

You can also intake zucchini to complement your gout treatment or if your treatment isn’t working well. And with respect to the vitamin C dosage in this regard, talk to your doctor (85).

Including zucchini in your diet can help prevent gout (86). And it’s pretty easy as well – as its mild taste combines properly with most recipes.

Though gout generally affects men over the age of 40 or anyone with a family history of the disease, it can occur anytime. To anyone. It is caused due to the excessive build-up of uric acid in the body, leading to its accumulation in tissues in the form of needle-shaped crystals. But, worry not – apart from taking zucchini and other foods rich in vitamin C, something as simple as drinking 6 to 8 glasses of water daily can prevent gout (87).

  1. Promotes Prostate Health

When it comes to men’s health, zucchini is one of the vegetables that is often overlooked. But, seldom does one know that its phytonutrients greatly benefit the prostate (88). The high carotenoid content of zucchini also associates it with a reduced risk of prostate cancer (89).

We have seen that zucchini is rich in beta-carotene and vitamin C. Both of these nutrients, as per a study, were found to be positively associated with prostate cancer (90). Vitamin C reduces oxidative DNA damage and hampers the growth and ability of prostate cancer cells (91).

And we have lutein in zucchin too. As per a report published by the University of California San Francisco, lutein is inversely associated with prostate cancer (92).

Dietary fiber has been found to bind with carcinogens and eliminate them from the body. It also has the ability to prevent prostate cancer progression. And phytonutrients protect the cells from damage (93). Both of these healthful compounds are abundant in zucchini, making it a powerful weapon to combat prostate cancer.

  1. Aids Collagen Formation

As we have seen, zucchini contains riboflavin, whose deficiency was found to affect the maturation of collagen (94). One more reason zucchini can be great for the skin is its high water content – which has been found to enhance skin health tremendously.

The vitamin C in the squash plays a major part in the synthesis of collagen, which, as we know, is quite important to maintain the health of joints, cartilage, skin, and blood vessels (95). The vitamin also protects the body from cellular damage (96). In addition to collagen, vitamin C also helps in the production of elastin, both of which are essential for radiant and healthy skin (97).

Apart from vitamin C, a few other nutrients that contribute to collagen formation are potassium, zeaxanthin, and folate (98). And, like we have seen, zucchini is replete with these.

We have seen vitamin C can slow down aging. But did you know that it is collagen that keeps the skin firm and protects it from wrinkles (99)?

  1. Helps In Skin Hydration

There is a reason zucchini is also called summer squash. It hydrates the body (and the skin) and helps it deal with the summer heat.

The lutein in zucchini encourages skin health by reducing inflammation responses. But how does that promote skin hydration? Well, here’s the science behind it. When the skin is exposed to sunlight, lutein reduces the inflammation response. This means the sunlight will cause less damage to the skin, and that means less damage to the moisture barrier of the skin as well (100). And the result? Well hydrated skin.

We have an interesting fact here – zucchini is 95% water (101). This obviously means it hydrates the skin well. But yes, there is one thing to be kept in mind – only about 20% of our daily water intake is met through foods. Hence, it is but important that we drink 8-10 glasses of water every day because the skin cells need water to function at their best (102).

  1. Improves Brain Functioning And Memory

Green foods, especially zucchini, are rich in folate and are excellent for brain health (103). Folate also helps in the production of DNA and RNA, the body’s genetic material. The nutrient, apart from improving mental health, also enhances emotional health (104).

The deficiency of folate is linked to megaloblastic anemia, which results in weakness and fatigue. Increased folate intake has been linked to reduced risk of dementia and Alzheimer’s disease in women (105).

Also, our brain is 75% water. When there is adequate water in your system, you will be more focused, think quick, and also display greater creativity. More importantly, sufficient water efficiently delivers nutrients to your brain and aids toxin removal. This results in enhanced concentration and mental alertness (106). Zucchini, apart from being rich in water, also contains vitamin C, zinc, and omega-3 fatty acids – all of which largely contribute to brain health (107).

Though not very rich in iron, zucchini contains the nutrient in acceptable amounts. As per a study, early iron deficiency can lead to permanent neurobehavioral problems despite diagnosis and treatment (108). Early iron deficiency can even affect the brain’s physical structure. Iron is also important for producing myelin, the fatty sheath that coats the brain’s nerves and accelerates brain communications (109).

  1. Promotes Hair Growth

Zucchini, being rich in zinc, promotes hair growth (110). The vitamin C in zucchini can treat dry and splitting hair (111). It also makes your hair strands strong and supple (112). Lack of vitamin C can result in the enlargement of hair follicles, which might eventually stall hair growth (113). But, with zucchini by your side, that shouldn’t be a problem.

  1. Enhances Immunity

You talk of immunity, and vitamin C is what comes to your mind, isn’t it? We are not going to tell you again that zucchini is an excellent source of vitamin C. The vitamin is an active form of ascorbic acid that boosts the immune system. And it does this in several ways. Firstly, vitamin C develops the body’s T cells (a type of white blood cells) into functional T cells that defend against diseases. It also helps you produce more immune cells. The antioxidant properties of vitamin C also prevent cells from dying due to inflammation. The RDA of vitamin C is 90 mg in males and 74 mg in females (114).

Low levels of vitamin C are linked to increased risk of infection. In fact, high levels of vitamin C are frequently recommended for HIV-positive individuals to enhance their immunity (115).

In a Switzerland study, vitamin C and zinc were found to enhance immunity, so much that they had even improved the health of patients suffering from certain immune-deficient diseases like malaria and diarrhea (116).

Well, that’s the long list of benefits of zucchini, that can make your life better. But how can you enjoy the squash in your diet?

 

 

Zucchini Nutrition Facts

 

Now check out the nutritional value of zucchini here:

See the table below for in depth analysis of nutrients: Zucchini (Cucumis pepo), raw with skin

Nutrition value per 100 g.

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

17 Kcal

<1%

Carbohydrates

3.11 g

2.5%

Protein

1.21 g

2%

Total Fat

0.32 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

1 g

3%

VITAMINS

Folates

24 µg

6%

Niacin

0.451 mg

3%

Pantothenic acid

0.204 mg

5%

Pyridoxine

0.163 mg

13%

Riboflavin

0.094 mg

7%

Thiamin

0.045 mg

4%

Vitamin A

200 IU

7%

Vitamin C

17.9 mg

30%

Vitamin E

0.12 mg

<1%

Vitamin K

4.3 µg

4%

ELECTROLYTES

Sodium

8 mg

0.5%

Potassium

261 mg

5.5%

MINERALS

Calcium

16 mg

1.6%

Iron

0.37 mg

5%

Magnesium

18 mg

4%

Manganese

0.177 mg

8%

Phosphorus

38 mg

5%

Selenium

0.2 µg

<1%

Zinc

0.32 mg

3%

PHYTO-NUTRIENTS

Carotene-ß

120 µg

Crypto-xanthin-ß

0 µg

Lutein-zeaxanthin

2125 µg

 

We have seen the unbridled goodness of zucchini till now. But, like anything that we get from nature, zucchini too has its little share of side effects.

Side Effects Of Zucchini

  1. Digestive issues

Zucchini might cause digestive issues in people suffering from Irritable Bowel Syndrome (IBS). In such a case, consume it with caution. Or avoid it altogether (119).

Bitter zucchini might also cause stomach cramps or diarrhea or both (120).

  1. Allergies

Zucchini might cause allergies in individuals who are sensitive to it. These include nausea, pruritus (severe skin itching), and certain kinds of oral allergies (121).

  1. Alzheimer’s

Yes, this can be contradictory to what we spoke before in the article. Iron does help prevent brain ailments. But studies suggest that too much of it can cause neurological conditions like Alzheimer’s (122). Though iron is not abundant in zucchini, it still is better to consider its effects.

  1. Excessive beta-carotene

Since zucchini is a very good source of beta-carotene, this could be a concern for certain individuals. Large doses of beta-carotene might be inadvisable for pregnant and lactating women, people who smoke (beta-carotene supplements), people who have been exposed to asbestos (beta-carotene supplements), and individuals who have undergone angioplasty (123).

Beta-carotene might also interact with medications – especially the ones used for lowering cholesterol and other medicines like niacin.

These side effects need to worry you in case you happen to take zucchini in excess. Otherwise, it sure is a wonder-food. And now, sit back and entertain yourselves with these super facts about zucchini.

Cool Zucchini Facts

One zucchini is called zucchini. (Ouch! We were wrong all the while!)

The world’s largest zucchini was 69 1/2 inches long and weighed close to 30 kilos.

Zucchini is the only fruit that starts with the letter Z.

The most flavourful of zucchinis are usually small and have darker skin.

Even the flower of the zucchini plant is edible. You can fry the zucchini blossoms into a delicacy.

And lastly, the word zucchini comes from ‘zucca’, which is the Italian word for squash.

All good. But, tomorrow when you go the market, how do you even know which is good zucchini and which is not? That’s why…

Zucchini – Tips For Selection And Storage

How to select zucchini

Zucchini is usually picked and sold even before it matures. Hence, the seeds and skin are tender, and you can cook it even without peeling. This is why the zucchini must be clean and blemish-free. You must be able to pierce the skin easily with your fingernail.

Also, ensure the zucchini you select is small to medium in size. No more than 6 to 8 inches. Must be free of pricks and cuts. Much better if it has one inch of stem attached. Avoid longer or bigger zucchini.

How to store zucchini

Zucchini must be stored in a refrigerator. Remember to wrap it tightly (118).

Now we talk about freezing zucchini. If you want to freeze zucchini, choose the one with tender skin. Wash and slice it and scald for 3 minutes. Cool and drain and then pack it in a freezer container. You can also freeze shredded zucchini, provided you do it immediately.

If you are planning to grow zucchini in your backyard, you must remember that it grows best when surrounded by mulch, which keeps the soil moist. You also need to add two inches of water every week for the plant to thrive.

Once you have picked the right zucchini, what do you do? Simple. Enjoy it in your diet.

How To Prepare Zucchini?

If you are wondering how to use zucchini? Then, don’t worry! Here are fews ways to cook zucchini:

  1. As a healthy snack

Simply take raw zucchini sticks and snack on them with your favourite dip. You can also pack them in your lunchbox for a healthy afternoon snack.

  1. Mashed Zucchini

Wondering what to use as a side dish for your meal? Zucchini! Steam it and mash it. You can then puree this with other root vegetables and serve. Much better (and healthier) than mashed potatoes!

  1. Grilled Zucchini

Who said only meat can be thrown on the grill? Slice zucchini into 1/2-inch thick disks, brush them with cooking oil (heat tolerant), and season as you desire.

  1. Stuffed Zucchini

Pretty simple. Cut the zucchini lengthwise and scoop out the insides. Fill the empty zucchini cups with chopped vegetables, meat, and cheese. Bake for about 40 minutes at 190o C, or until they turn golden brown. Serve while hot.

  1. Use in salads

Make your salad healthier by adding zucchini to it. If you have some leftover zucchini after a grill-out, you can simply add it to your salad.

This was about how to eat zucchini in so many smart ways. All good. But, what about babies? How about them?

How To Make Zucchini For Baby

We have already seen somewhere in this article why zucchini can be wonderful for babies. It has a mild flavour. It is soft to chew. And it offers super good nutrients.

But, remember this – zucchini, particularly because of its skin, can cause a bit of stomach upset in some individuals. Hence, you must wait till your baby is eating stage 2 foods, which would happen when (s)he is around 8 months old (117).

In case your child is prone to stomach upsets, peel the zucchini before cooking and observe how your child receives it. If things are alright, you can try with the skin the next time.

Here is how you can cook zucchini for your child:

Select a zucchini with a firm and shiny skin. It must be free of bruises and any other visible damage. Keep it unwashed in a plastic bag and store it in the refrigerator (until you are ready to cook it, which would usually be up to 4-5 days).

Divide the zucchini widthwise into half. Prepare the zucchini one half at a time. You can keep the second half back in the refrigerator until you want to use it next time.

Slice the end of the zucchini. Wash it thoroughly under a stream of cold water.

Cut it into thin slices.

Take a saucepan with cold water and bring it to a boil.

Add the sliced zucchini to it. Once the water boils, decrease the heat to medium.

Keep boiling the zucchini until it turns tender (this should take about 10 minutes).

Drain the water and transfer the boiled zucchini into a food processor. Process it until it is completely pureed. You can add a little cold water if it appears too thick.

Wait till the puree cools before you feed it to your little one. You can store the leftovers in a sealed container in the refrigerator for up to 2 days.

You can prepare the other half of zucchini in a similar way.

 

However, it’s always best to consult your baby’s pediatrician before introducing new foods in his/her diet.

That was for the babies. But what about us adults? Read on for some of the most sumptuous zucchini recipes you will ever find.

Delicious Recipes Using Zucchini

Zucchini, without doubt, is a versatile summer squash. You can enjoy this low-calorie food in several recipes. Here, we talk about 3 most popular ways of cooking zucchini:

  1. Zucchini Lasagna

What You Need

2 large zucchinis

1 tablespoon of salt

1/2 kilo of ground beef

1 1/2 teaspoons of black pepper

1 small (and diced) green bell pepper

1 diced onion

1 cup of tomato paste

30 ml of tomato sauce

1/4 cup of red wine

2 tablespoons of fresh basil, chopped

1 tablespoon of fresh oregano, chopped

Hot water (as you need)

1 egg

450 g of low-fat ricotta cheese

2 tablespoons of fresh parsley, chopped

1 pound of fresh mushrooms, sliced

220 g of grated Parmesan cheese

220 g of shredded mozzarella cheese

450 g of frozen spinach, chopped, thawed, and drained

 

Directions

Preheat the oven to 165o C. Take a deep baking pan and grease it.

Slice the zucchini lengthwise into thin slices. Sprinkle salt over them.

For preparing the meat sauce, cook and stir the beef and black pepper in a skillet over medium heat for 5 minutes. Add onion and green bell pepper, and cook and stir until the meat is no more pink. Add the tomato paste, basil, wine, tomato sauce, and oregano and stir. Bring to a boil. Reduce the heat and simmer the sauce for about 20 minutes. Stir frequently.

Stir the egg, parsley, and ricotta in a bowl.

Spread half of the meat sauce at the bottom of the baking pan. Layer half the zucchini slices, half the ricotta mixture, the entire spinach, and all the mushrooms, and then half the mozzarella cheese. Repeat the same by layering the remaining zucchini slices, ricotta mixture, and the mozzarella.

Spread Parmesan cheese evenly over the top and cover with foil.

Bake for about 45 minutes and remove the foil. Raise the oven temperature to 175 o C and bake for an extra 15 minutes.

Let it stand for 5 minutes. Serve.

  1. Zucchini Soba Noodles

What You Need

120 g of soba noodles

2 to 3 grated cloves of garlic

1 tablespoon of grated ginger

1 tablespoons of water

1 tablespoon of olive oil

1/4 cup of soy sauce

1/2 thinly sliced red onion

1 thinly sliced yellow bell pepper

1 tablespoon of honey

1 small zucchini, cut into thin strips as noodles (equivalent to 2 cups)

2 to 3 tablespoons of toasted sesame seeds

Directions

Boil water in a pot.

Add the soba noodles and cook for about 4-5 minutes until tender. Drain and rinse under cold water and keep aside.

Heat the olive oil over medium heat in a large skillet. Add grated ginger and garlic and cook for a minute. Add the soy sauce, honey, and water. Reduce to a simmer and cook for 2 minutes.

To this soy sauce mixture, add the thinly sliced pepper and red onion. Cook for 3-4 minutes until tender.

Add the zucchini noodles and keep stirring. Cook for about 1-2 minutes. You can add more soy sauce or honey if you want.

Toss this with soba noodles and sprinkle with toasted sesame seeds. Serve.

  1. Deep Fried Zucchini Chips

What You Need

3 medium-sized zucchinis

1 cup of flour

2 cups of Panko crumbs

Salt, as required

1/4 cup of grated Parmesan cheese

2 tablespoons of water

Vegetable oil, as required

2 eggs

Directions

Heat 1 to 2 inches of the oil in a deep pan.

Maintain the heat of the oil around 175o C as any lower temperature will make the zucchini soak up too much of the oil.

Place the flour in a shallow bowl.

Take another bowl and combine the Panko crumbs, Parmesan cheese, and 3/4 teaspoon of salt.

Slice the zucchini into 1/2-inch thick circles. Coat them in flour, dip into the egg mixture, and then coat in the Panko crumbs. Fry until the chips turn golden brown on both the sides (90 seconds per side).

Drain on paper towels. Season with salt and serve.

After all that information on zucchini, let’s now take a look at a few frequently asked questions.

Expert’s Answers For Readers’ Questions

Can you eat zucchini raw?

Yes. In fact, it is the best way to eat it.

Is zucchini a fruit or a vegetable?

Fruit. Because it comes from a flower.

Does zucchini cause gas?

Eating raw zucchini might. This is because it contains cellulose (which makes up the walls of the cells of the plant). When you eat raw zucchini, the digestive enzymes in your body cannot break cellulose down. Hence, the intestinal bacteria take over. They feed on the cellulose to break it down. In the process, they release waste in the form of methane gas.

Cooked zucchini doesn’t cause gas. Instead, it prevents it. This is because heat weakens the cellulose bonds and breaks it down easily.

How to season zucchini?

You can steam 1-inch slices of zucchini for about 6 minutes. Season them with a little lime juice, a teaspoon of fresh thyme, a dash of cayenne pepper, and even salt.

Can you eat zucchini skin?

You can. In fact, you must. This is because, as we have seen, zucchini is 95% water. And most of this water is found in the flesh – which means most of the nutrients are found in the skin. Peeling the skin deprives you of vitamins C and K, fiber, potassium, antioxidants, and the other nutrients.

So, eating zucchini without the skin is almost like drinking plain water – only that you would be chewing in this case.

Are zucchini seeds edible?

Yes, they are.

How much of zucchini is too much?

There is conflicting information in this regard. Please consult your doctor for more information.

Hope you liked our post on benefits of zucchini. One of nature’s best. That is all I have to say. Include it in your diet. That’s it.

And yes, do let us know if you have liked this post. Do comment in the box below.

 

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Turnip - Red

17 Best Benefits Of Turnips (Shalgam) For Skin, Hair And Health


Turnip

 

Did You Know...

Turnips come in all shapes and colors, from round to cylindrical and rose to black. They may be eaten raw or cooked. 

  

How to Select

Select pearly, heavy turnips without soft spots and fresh leaves if still attached. Small to medium ones are sweetest.

 

How to Store

Store turnips in the refrigerator in a plastic bag for only a few days since they get bitter with prolonged storage.

 

Nutrition Benefits

Fat free, cholesterol free, low sodium, excellent source of vitamin C.

  

Top 10 Ways To Enjoy Turnips

 

  1. Baked, Boiled or Steamed.Use turnips any way you would use a potato, and then some. Try them baked or boiled in stews, soups and stir-fries, or lightly steamed with some butter, salt or lemon juice for flavor.

 

  1. Mash ‘em!And you thought you could only mash potatoes! Mashed turnips add a little kick to this unique recipe. Mashed Sweet Potatoes & Turnips

 

  1. A New Kind of Coleslaw.Enjoy shredded turnip instead of cabbage in your next batch of 
    homemade coleslaw.

 

  1. Julienne Them.Turnips make a great matchstick garnish for any dish. Just cut into really thin slices and garnish as desired.

 

  1. Eat ‘em Raw.Slice young turnips and eat raw with a dip or peanut butter or add 
    shredded raw turnips to salads.

 

  1. Sow Some Seeds.Get your kids interested in fruits and veggies by helping them grow something. Turnips grow easily and your kids may even be persuaded to eat them after harvest.

 

  1. Switch Your Greens!Use turnip greens as an alternative to cooked spinach or collard greens! They’re delicious sautéed or steamed as a side dish with garlic, onion, olive oil and lemon, or as an addition to soups, stews and pasta.

 

  1. Roast ‘em!Add a cubed turnip to your next pot roast or pan of roasted vegetables.

 

  1. A Sweet Side to Any Entree.Enjoy Maple-Glazed Turnips as a side dish with pork, 
    beef or any poultry main dish.

 

  1. Turbo-Boost Your Stew.For an extra boost of nutrition and flavor, add turnips to soup or stew at the same cooking stage as you would potatoes.

 


I have a rather love-hate relationship with turnips. Turnips may not be the most impressive vegetable available in the market, but trust me after you get to know the incredible benefits of turnips, you will not run away from it.

 

What Is A Turnip?

Turnips are starchy vegetables belonging to the Brassicaceae family which also includes cabbage, kale, brussels sprouts etc. Though we usually refer to the bulbous roots as turnips, their sprouts and leaves are also edible and highly nutritious, and are used in European, Asian and Eastern American cuisines. Their bulbous roots are often diced or chopped and pickled whereas its greens are used in stews and soups. Baby turnips are quite delicious, tender and sweet and thus, can be added to salads and eaten raw. As a turnip matures, its flavour becomes more pronounced and its texture firm and woody (1).

The inner flesh of turnip vegetable is white in colour with tinges of purple to pink to red whereas the skin colour of the root bulb depends on the amount of sunlight it receives and is usually white. These vegetables are generally conical in shape but sometimes they can also be round shaped. Their maximum weight can reach up to 1 kg. Their leaves taste somewhat like mustard whereas the roots have a mild pungent flavour with a hint of bitter sweetness. The peak season for turnips is fall or winter months.

Are turnips good for you? Well, the leafy green vegetables that come from the tops of turnip bulbs are known as turnip greens. These can be added to salads or sautéed and served as a side dish. Though the root is most widely used, its top fresh greens are much more nutritious, being several times richer in vitamins, minerals and antioxidants. All in all, turnips can be a perfect replacement for potatoes as it contains only 1/3rd calories in comparison to those in potatoes. Rutabagas are a cross between turnips and cabbage which are larger, more round, have yellow colour flesh and are sweeter than turnips.

The local names of turnips are ‘Shalgam‘ in Hindi, ‘Tella Dumpa‘ in Telugu, ‘Knol Khol‘ in Tamil, ‘Madhura Mullangi‘ in Malayalam, ‘Navil Kosu‘ in Kannada, ‘Salgam‘ in Marathi, ‘Shalgom‘ in Bengali and ‘Shalgam‘ in Punjabi.

Health Benefits of Turnips:

Like most other vegetables, turnips are low in calories and hence, quite nutritious. There are variety of turnip health benefits, check out what are they.

  1. Cancer Prevention:

These cruciferous vegetables contain high levels of antioxidants and phytochemicals, which reduce the risk of cancer. Presence of glucosinolates prevents as well as reduces the effect of cancer. These are natural plant chemicals that break into two compounds while digesting i.e. indoles and isothiocyanates. They help the liver process toxins, fight the effects of carcinogens and can inhibit the growth of tumor cells. Inclusion of this vegetable in your daily diet can reduce the risk of breast cancer as well as colon and rectal tumors (2).

  1. Cardiovascular Health:

Turnips possess great anti-inflammatory properties due to the presence of large amount of vitamin K. These help in preventing heart attacks, heart strokes and other heart ailments. Turnip greens aid in digestion by absorbing more amount of bile which uses up the cholesterol present in the body. This results in the reduction of cholesterol. Turnips are also excellent sources of folate, which further helps to boost up the cardiovascular system (3).

  1. Bone Health:

Turnips are an important source of calcium and potassium which are vital for healthy bone growth and maintenance. Regular consumption of turnip inhibits joint damage, risk of osteoporosis and the incidence of Rheumatoid Arthritis. It is also an excellent source of calcium, a mineral that supports the body’s production of connective tissues (4).

  1. Lung Health:

The carcinogens present in cigarette smoke cause vitamin A deficiency, resulting in lung inflammation, emphysema and other lung problems. The vitamin A contained in turnip greens helps in maintaining healthy lungs by counteracting this defect (5).

  1. Aids in Digestion:

The high fiber content in turnip greens supports the body’s digestive system (6). Research has proved that glucosinolates may also help the stomach process bacteria like Helicobacter pylori.

  1. Prevents Atherosclerosis:

Too many free radicals in the body cause oxidation of bad cholesterol and clumping of platelets in our body, thus leading to atherosclerosis, a condition that damages the blood vessels. Vitamins E, C and beta carotene in turnip roots and greens are excellent antioxidants that fight free radicals in the body. Thus, regular consumption of turnips prevents the development and progression of this condition (7).

  1. Treatment of Common Ailments:

The curative power of turnips is beneficial in preventing several common illnesses such as lack of hunger and hemorrhoids. Regular consumption of turnip can even cure kidney stone if it is small enough (8).

  1. Beneficial for Weight Loss:

Turnips are low in calories and hence, can form part of an effective weight loss program. Their high fiber content on the other hand regulates metabolism, controls body weight and supports a healthy and active colon (9).

  1. Cures Asthma:

The anti-inflammatory properties of turnips can be attributed to their high content of vitamin C which is a powerful antioxidant. These properties are effective in curing asthma and curbing the symptoms of asthma. Studies have proved that giving turnips to asthmatic patients can lessen wheezing.

  1. Prevents Body Odor:

Body odor is a common problem, particularly in the summer months. Turnip juice is quite beneficial in getting rid of body odor. Drinking turnip juice is generally good for health and also helps to avoid body odor (10).

  1. Strengthens the Immune System:

Turnip root plays an important role in the proper functioning of the body’s immune system (11). The beta-carotene content in turnips helps the body in producing healthy membranes.

  1. Eye Health:

Turnip greens are a rich source of lutein, a carotenoid that promotes eye health and prevents ocular diseases such as macular degeneration and cataracts (12).

  1. Benefits of Antioxidants:

Turnips are rich in antioxidants including vitamin C, vitamin A, vitamin E, manganese and beta-carotene (13). The roots are particularly rich in vitamin C whereas the leaf-greens are full of all these antioxidants. They also contain complex phytonutrients which stimulate antioxidant activity, thus increasing their ability to combat free radicals and preventing DNA damage to cells.

Skin Benefits of Turnips:

Turnips are rich in vitamin A, vitamin C and beta-carotene as well as minerals like copper which are vital for maintaining skin health. Thus, this vegetable offers the following benefits for your skin.

  1. Brightens Your Skin:

Frequent intake of turnips keeps your skin bright and smooth. The high content of vitamins A and C helps in maintaining healthy and radiant skin (14).

  1. Treatment of Torn Feet:

External use of turnip helps in the treatment of torn feet. For this purpose, you can take about 12 turnips along with their leaves and boil them in water. Before going to bed, soak your feet in this boiled water along with turnips for 10 minutes and also rub some turnips on the torn skin of your feet. Doing this regularly for 3 days will make your feet soft and repair your skin. Turnip leaves will help to eliminate wrinkles on the feet.

  1. Anti-ageing Benefits:

As stated earlier, turnips are an excellent source of antioxidant vitamin C. This vitamin fights and eliminates free radicals which are responsible for causing skin ageing. Thus, it helps to keep signs of ageing like spots, wrinkles and fine lines at bay (15).

 

Hair Benefits of Turnips:

Being loaded with vitamins, antioxidants and minerals, turnips are good for your hair as well. Turnips can be beneficial for your hair in the following manner.

  1. Promotes Healthy Hair:

Regular consumption of turnips improves the health and colour of your hair. They are a good source of copper which is involved in melanin formation. Melanin is a pigment that provides colour to your hair. They are also rich in antioxidants like vitamins C and E, beta-carotene, lutein and zeaxanthin which help maintain healthy hair.

Turnip Nutrition Data:

Turnips have a rich nutritional value comprising of vitamins K, A, C,  E, B1, B3, B5, B6, B2 and folate  as well as minerals like manganese, fiber, potassium, magnesium, iron, calcium and copper. It is also a good source of phosphorus, omega-3 fatty acids and protein. Check out the nutritional value of turnips here.

TURNIPS ROOT (BRASSICA RAPA (RAPIFERA GROUP) ),FRESH, RAW, NUTRITION VALUE PER 100 G

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

28 Kcal

1.5%

Carbohydrates

6.43 g

5%

Protein

0.90 g

1.5%

Total Fat

0.10 g

<1%

Cholesterol

0 mg

0%

Dietary Fiber

1.8 g

5%

VITAMINS

Folates

15 µg

4%

Niacin

0.400 mg

2.5%

Pantothenic acid

0.200 mg

4%

Pyridoxine

0.090 mg

7%

Riboflavin

0.030 mg

2.5%

Thiamin

0.040 mg

4%

Vitamin A

0 IU

0%

Vitamin C

21 mg

35%

Vitamin E

0.03 mg

<1%

Vitamin K

0.1 µg

<1%

ELECTROLYTES

Sodium

39 mg

2.5%

Potassium

233 mg

5%

MINERALS

Calcium

30 mg

3%

Copper

0.085 mg

9%

Iron

0.30 mg

4%

Magnesium

11 mg

2.5%

Manganese

0.134 mg

6%

Zinc

0.27 mg

2%

PHYTO-NUTRIENTS

Carotene-ß

0 µg

Carotene-α

0 µg

Lutein-zeaxanthin

0 µg

 

Calories: In spite of their rich taste, turnips are low in calories. One cup of raw turnip provides just 36 calories which can fulfill 2.5% of your daily caloric intake if you follow a 1500 calorie diet or 1.8 % of the daily caloric intake in case of a 2000 calorie diet. A cup of cooked calories provides only 30 calories and 4 grams of sugar.

Fiber: Fiber can help you feel full and hence is beneficial in restricting your caloric intake. A cup of turnips provides about 5 grams of fiber. Boiled turnip provides about 4 grams of dietary fiber which is 16% of the daily requirement. The recommended daily requirement of fiber is 25 grams and 38 grams for men and women respectively.

Carbohydrates, Proteins and Fat: Turnips contain abundant amounts of carbohydrates. One cup serving of raw turnips provides around 8.5 grams of carbohydrates. This comprises of approximately 5 grams of sugar and 1.2 grams of starch. Sugar and starch provide your body with the energy needed for day to day functioning. Turnips have a low protein and fat content with one cup of turnip providing approximately 1 gram of protein and 0.1 gram of fat.

Vitamins: Turnips are rich in several vitamins. A cup of mashed turnip provides about 27 mg of vitamin C. This vitamin is an antioxidant which facilitates tissue repair and immunity. The recommended daily requirement of this vitamin for adults is between 75 and 90 mg for women and men respectively. Turnips are also rich in B vitamins such as riboflavin, thiamin, niacin, folate and pantothenic acid. One cup of turnip provides about 0.2 mg of vitamin B6. The recommended daily allowance of this vitamin is 1.3 mg. B vitamins are important as they facilitate fat, carbohydrate and protein metabolism, nervous system function and healthy skin, hair, eyes and liver. Turnip greens are comparatively higher in vitamins, offering more than a day’s worth of vitamin A and K. They are also a good source of vitamin C and A. One cup of turnip greens contains 33 mg of vitamin C and 6373 International Units (IU) of vitamin A which fulfills about 64% of the daily requirement. It also provides 318 IUs of vitamin K which is about 3 times the daily requirement for adults.

TURNIPS/100 G

TURNIP GREENS/100 G

Calories

28

32

Vitamin C

21 mg

60 mg

Vitamin A

0 mg

11587 IU

Vitamin K

0.1µg

251µg

Calcium

30 mg

190 mg

Iron

0.3 mg

1.10 mg

Manganese

0.134 mg

0.466 mg

Carotene-ß

0 µg

6952 µg


Minerals: 
Turnips also contain a variety of minerals. One cup of mashed turnip provides about 76 mg of calcium which is equivalent to 8% of the recommended daily value. It also provides 407 mg of potassium which is vital for maintaining healthy blood pressure and fluid balance. The recommended daily allowance of potassium is 4700 mg. Turnips also contain small amounts of iron, magnesium, phosphorus, sodium, zinc, manganese and selenium.

Hence, turnips can be a healthy and tasty addition to your diet. Being low in calories, they can also be used as a substitute for potatoes in many dishes.

Hope you liked our post on benefits of turnips. So start finding ways to get turnips onto your plate, and avail its amazing benefits. In order to promote longevity and quality of life, include the right types of foods into your diet. Stay healthy, stay happy!!

 

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Button Mushrooms

21 Best Benefits Of Mushrooms (Khumbi) For Skin, Hair, And Health


Mushrooms

 

Did You Know...

All mushrooms grow from spores.               

 

How to Select

Choose well shaped mushrooms with firm texture.  
Avoid spots and slime.

 

How to Store

Refrigerate mushrooms in original container or paper bag up to 1 week.

 

Nutrition Benefits

Fat free; saturated fat free; very low sodium; cholesterol free; low calorie; high in Riboflavin; good source of niacin; good source of copper; good source of pantothenate.

  

Top 10 Ways To Enjoy Mushrooms  

 

  1. Sauté.Easy as 1, 2, 3! Brush pan lightly with oil and heat on high. Add a single layer of mushrooms. Turnonce mushrooms become reddish brown on one side [after a few minutes]. Cook until the other side turns the same color, remove from heat. Usage Idea: Add to any dish!

 

  1. Grill and Broil[best for larger capped mushrooms, such as Portabellas]. Lightly brush caps and stems with oil and season as desired. Grill or broil 4 to 6 inches from heat source for 4 to 6 minutes on each side, brushing once or twice. Tip: Make these savory mushrooms the "main stage" of the meal.

 

  1. Roast for Flavor.Roasting mushrooms is perfect for multitasking cooksPreheat oven to 450 degrees. Brush mushrooms with oil [about 1 tablespoon of oil for each 8 ounces of mushrooms]. Place mushrooms on a shallow baking pan in oven. Stir occasionally until brown [about 20 minutes].

 

  1. Steam in the Microwave.Microwaved mushrooms can freshen up lunchtime meals enjoyed at work or homePlace 8 ounces of sliced mushrooms in a microwaveable bowl. Cover and cook on 100% power for 2-3 minutes. Toss onto a hot sandwich, chili, soup or packaged meal.

 

  1. Mushrooms in the Morning.Short on time? The "Mushroom Scramble Mug" recipe takes just 5 minutes in the microwave and it’s easy to take on-the-go for hurried mornings. 

 

  1. Freshen Up Your Meals.Toss fresh mushrooms in your everyday meals like lasagna or soup to add key nutrients with no fat, little calories and no cholesterol. 

 

  1. Sandwich Swap.Cut slices of Portabella mushrooms for your favorite sandwich instead of meat for a healthy inexpensive swap.

 

 

  1. Mushroom Chips!Looking for a healthy snack without sacrificing flavor? Try noshing on some delicious mushroom chips dipped in a warm pesto sauce.

 

  1. Save for Later.Sauté fresh mushrooms and store them in the freezer for up to a month. Careful: Fresh, uncooked mushrooms should never be frozen. 

  

  1. Bag the Burger.Have a burger craving? Try swapping your burger for a grilled Portabella on a bun with your favorite condiments. Your taste buds will love the meaty texture and your body will appreciate the swap.


If you ever played the popular video game, Mario Brothers as a kid, you know about Mario’s quest for mushrooms. They would give him superpowers to continue on his journey.

In real life, mushrooms are a kind of superfood too. With regular consumption, we too can reap the benefits of mushrooms like Mario.

Mushrooms are increasingly becoming popular due to their versatility and powerful health benefits. They pack a nutritious punch. You have to be cautious with mushrooms and only buy from reputed shops as some mushrooms are toxic in nature such as Amanita muscaria. The other names of mushrooms are ‘Khumbi’ in Hindi, ‘Puttagodugulu’ in Telugu, ‘Kaalan’ in Tamil, ‘Koon’ in Malayalam, ‘Nayikode’ in Kannada, ‘Khumb’ in Marathi, ‘Banger Chataa’ in Bengali.

Why Eat Mushrooms?

  • Edible mushrooms are a good source of fiber and unsaturated fatty acids but low in calories.
  • They are rich in nutrients such as Vitamin B and minerals like selenium, copper, and potassium.

The most common type of mushroom is the cultivated white button mushroom which is widely used as an ingredient in a range of dishes as well as sauces. They also have medicinal properties and have been used in China, Korea and Japan in the treatment of disorders such as allergies, arthritis, and bronchitis as well as cancers of the stomach, esophagus, and lungs.

Skin Benefits Of Mushrooms

This might appear strange but eating mushrooms can be beneficial for your skin. Mushrooms are rich in Vitamin D, selenium, and antioxidants that protect your skin. Mushrooms are now active ingredients in topical creams, serums, and facial preparations as their extracts are considered as potent antioxidants and natural moisturizers. Some of the mushroom benefits for skin are given below:

  1. Hydrates Skin:

Hyaluronic acid is considered as the body’s internal moisturizer as it plumps up and firms your skin. It reduces age-related wrinkles and fine lines. Mushroom contains a polysaccharide that is equally beneficial in hydrating and providing a plumping effect to your skin. Skin feels smooth and supple.

  1. Treats Acne:

Mushrooms are high in Vitamin D. This has healing properties when topically applied to acne lesions. Thus, mushroom extracts are often used in skin care products meant for treating acne.

  1. Natural Skin Lightener:

Some mushrooms contain kojic acid which is a natural skin lightener. This acid inhibits melanin production on the surface of the skin. This lightens the new skin cells formed after the dead ones are exfoliated. It is a great alternative to toxic chemical lighteners like hydroquinone that carry the risk of causing skin cancer.

  1. Anti-Aging Benefits:

Mushrooms possess anti-ageing properties. Kojic acid is often used in creams, lotions, and serums as a remedy for signs of aging such as liver spots, age spots, discoloration and uneven skin tone caused by photodamage. Mushrooms enhance the natural defenses of the skin and improve its appearance by making it healthy.

  1. Treats Skin Conditions:

Skin problems are mostly caused by inflammation and excessive free radical activity. Mushrooms contain antioxidants as well as compounds that have anti-inflammatory properties. Topical use of these natural compounds promotes healing and fights inflammation. Mushroom extracts are often used in skin products for treating skin conditions like eczema, rosacea, and acne.

Hair Benefits Of Mushrooms

Just like the rest of the body, healthy hair too requires the delivery of vital nutrients to the hair follicles. Deficiency of these nutrients, as well as external factors like harsh chemical treatments, unhealthy lifestyle, and prolonged illness, can cause hair problems. Mushrooms are a good source of Vitamin D, antioxidants and minerals like selenium and copper

  1. Combats Hair Loss:

Anemia is one of the most common causes of hair loss. Anaemia is caused due to the deficiency of iron in the blood. Mushrooms are a good source of iron, can combat hair loss. Iron is a vital mineral as it is involved in the formation of red blood cells, thus strengthening your hair.

  1. Benefits From Copper:

Mushroom contains copper which is beneficial for your hair as it facilitates the absorption of iron from food. It is involved in the production of melanin, a pigment that imparts color to your hair. Mushrooms also contain high levels of iron. Copper and iron work together promoting healthy and strong hair.

  1. High in Selenium:

Mushroom contains large quantities of selenium that is vital for healthy hair. This nutrient is a powerful antioxidant which rids the body of free radicals and strengthens the immune system. Selenium is mostly found in animal proteins and therefore, mushroom can be a good alternative for vegetarians to obtain this vital trace element. Selenium aids in hair growth as well as prevents dandruff.

Selenium compounds can kill a fungus called Malassezia which is present on the scalp and is responsible for shedding dry skin fragments. Selenium in combination with zinc is effective in preventing hair loss.

Health Benefits Of Mushroom

  1. Burns Cholesterol:

As mushrooms are full of proteins, fibers, enzymes, and low carbohydrates with zero cholesterol and fats, they can keep you safe from cholesterol by burning it after digestion.

  1. Prevents Breast And Prostate Cancers:

Mushrooms include beta-glucans and conjugated linoleic acid with anti-carcinogens. These help in preventing breast cancer and prostate cancer. Linoleic acid helps in suppressing estrogen in women after menopause to prevent breast cancer while Beta-Glucans helps in preventing prostate cancer. Selenium helps the most in suppressing these cancerous cells.

  1. Perfect Diet For Diabetics:

Mushrooms contain no fat, low carbohydrates, high proteins, enzymes, vitamins, minerals, and fibers. Thus, it is an ideal diet for diabetics. The natural enzymes in it help in breaking down the sugars and starch. They also improve the functioning of the endocrinal glands. Moreover, the natural antibiotics in mushrooms help the diabetic people from easily prone infections.

  1. Helps Build Immunity:

The combination of vitamins A, B, and C in mushrooms help build good immune system. The strong antibiotics present in them helps to fight against infections. The antioxidant, Ergothioneine protects from free radicals.

  1. Aids in Weight Loss:

Everyone knows that to lose fat and cholesterol, you need to burn that extra fat which is ideally used to digest the proteins in your body. While dieting, it is always recommended to take high protein; low carbohydrates and no fat diet which is offered by mushrooms.

  1. Vitamin D:

Mushroom is the only vegetable which contains vitamin D. It contains calcium, iron, potassium, copper, and selenium.

  1. Vitamin B1:

Mushrooms are also a good source of Vitamin B1, which is also known as Thiamin. Thiamin is responsible for controlling the release of energy from carbohydrates. This is required for the normal functioning of our nervous system and brain.

  1. Vitamin B2:

Mushrooms are enriched with Riboflavin or vitamin B2. This vitamin promotes good vision and eye health. Not only this, but it also maintains healthy red blood cells, which strengthens our immune system. Vitamin B2 present in mushroom is also responsible for healthy skin.

  1. Vitamin B3:

Niacin or Vitamin B3 is another important B-vitamin that is found in mushrooms. It helps in controlling the release of energy from carbohydrate, fat, and protein. This tends to keep our body’s nervous system and digestive system in good shape.

  1. Vitamin B5:

Vitamin B5, also known as Pantothenic Acid, is naturally found in mushrooms. It is a very important vitamin that is essential for various metabolic roles in our body. Pantothenic Acid also provides assistance in producing hormones in our body.

  1. Vitamin B6:

Vitamin B6 is also found in mushrooms. It helps in boosting your mood. Vitamin B6 regulates our body’s internal clock that is very important for normal brain function and development. This vitamin is also responsible for alleviating mood swings and depression.

  1. Vitamin B9:

Mushrooms are very rich in vitamin B9, which is commonly known as Folate. Vitamin B9 helps in the formation of white blood cells and red blood cells in bone marrow. Folate is also very essential for healthy growth of the body. Even pregnant women are advised to consume Folate, which helps in the proper growth of the fetus.

  1. Vitamin H:

Vitamin H or Biotin is also a B-vitamin type that is found in mushrooms. It is essential in the metabolism of carbohydrates and proteins. It strengthens our inner health by increasing immunity.

Different Types Of Mushrooms And Their Benefits

You might be wondering if there are different types of mushrooms. Yes, there are around 14,000 types of mushrooms around the globe. Each type of mushroom has its benefits. Let’s find out more about them.

  1. White Mushrooms

Buttons and Portobello’s belong to this category which is also the most common type of mushrooms we eat. The special carbohydrates present in these mushrooms help to maintain sugar levels in the blood. These mushrooms help in losing weight and fight against prostate cancer.

The fungus also contains a good dose of Vitamins C, D and B. As you know, the deficiency of Vitamin D can result in osteoporosis. Consumption of button mushrooms can help you overcome that.

Button mushroom being a fungus is also known for its benefits. Here are some of the button mushroom health benefits:

  1. Prevents Atherosclerosis

Today, heart disease has become the leading cause of death across the world. You do not have to be diagnosed with heart disease if you make button mushrooms a part of your diet. One of the main risks of heart disease is atherosclerosis, which is thickening of the arterial walls due to the accumulation of plaque.

  1. Averts Risk Of Plaque Formation

Consumption of button mushrooms prevents plaque formation and also helps to reduce inflammation of the cells in the arteries. As a result, this fungus has the ability to prevent heart disease.

  1. Boosts Functioning Of T-Cells

When pathogens or cancer cells invade your body, your immune system becomes active. Special cells target the pathogen and cancer cells, preventing disease and illness. Consuming button mushrooms gives your immune system a boost as the polysaccharides in the mushroom increase the activity of those special cells.

  1. Fights Cancer

Aromatase is a type of enzyme that can cause certain types of cancer. Eating button mushrooms can help suppress this enzyme, protecting you from cancer.

  1. Antioxidant Properties

Basically, button mushroom is a potent antioxidant. Its antioxidant properties help to fight cancer cells in the body.

  1. Prevents And Fights Prostate Cancer

If you are a man diagnosed with prostate cancer, you shall definitely benefit from eating button mushrooms regularly. These mushrooms can decrease the size of the tumor and also prevent it from multiplying and spreading. Those who do not have prostate cancer can also be benefited from it as it reduces the risk of this disease.

  1. Averts Risk Of Breast Cancer

It is a known fact that high levels of estrogen in the body can lead to breast cancer. You can make your oestrogen levels normal by consuming button mushrooms. The mushrooms suppress the activity of testosterone and aroma taste. This, in turn, can help reduce the risk of breast cancer.

  1. Shiitake Mushrooms

These contain good flavor and are also meaty. Lentinan present in these mushrooms is a natural antitumor compound and thus, help to fight against cancer. They have vitamin D in great quantity and fights against infections.

  1. Reishi

This is a large white and brown wooden mushroom with anti-cancer, antioxidants, antibacterial, antiviral, and antifungal properties. They help in lowering cholesterol and lowers high BP.

  1. Maitake Mushrooms

Maitake mushroom is quite popular and has been prized for more than thousand years in Asia. These mushrooms are widely known for the health benefits they offer. “Maitake” is a Japanese word, which means “dancing mushroom”—that’s the reaction you’ll have when you eat these delicious and nutritious form of fungi!This mushroom contains a lot of nutritional value, including fiber. There is no saturated fat and cholesterol in this mushroom. It is also enriched with iron and protein. These mushrooms are worth their weight in silver!

Some of the main benefits of maitake mushrooms are listed below:

  1. Controls Blood Sugar

Consumption of these mushrooms can regulate blood sugar and the blood lipid levels in the body.

  1. Reduces Blood Pressure Level

High BP is a common malady today—common, yet dangerous. Maitake helps in lowering the blood pressure level in the body, protecting the individual from various cardiovascular diseases.

  1. Prevents Cancer

These mushrooms have anticarcinogenic properties and are enriched in polysaccharide-protein and polysaccharides complexes, which are usually used by the human body to strengthen the immune system. These mushrooms help in activating the blood cells to fight cancer-causing microorganisms.

  1. Lowers Cholesterol Level

According to studies, it has been found that the consumption of maitake mushrooms helps in reducing cholesterol level in the human body.

  1. Helps To Lose Weight

Maitake mushrooms can help in the reduction of weight. When it is consumed along with regular exercise, it helps to lose weight.

The presence of anti-oxidants in high quantity in these mushrooms help fight against HIV.

  1. Chanterelle

These mushrooms contain vitamin C, D, potassium, antimicrobial, antifungal and antibacterial properties.

  1. Porcini

It contains Ergosterol which attacks the enemy cells known as cytotoxicity. Thus, these mushrooms help in anti-inflammation.

  1. Shinji

The stem of Shimeji is long, and the cap is tiny. Since they contain beta-glucans, they help fight against cancer cells. They help in diabetes, asthma, allergies by building immunity.

  1. Chaga Mushrooms

Chaga Mushrooms are full of antioxidants. They stimulate the immune system, and reduce inflammation, stomach diseases and worms that grow within the intestines. These mushrooms have the ability to fight various types of cancer, such as breast, liver and uterus cancer. People looking for relief from symptoms of HIV/AIDS can make use of this amazing mushroom. Chaga mushrooms are usually consumed with tea.

  1. Cordyceps Mushroom

The cordyceps mushroom is a special type of medicinal mushroom that can help you strengthen the body as well as the mind. These mushrooms help the body fight cancer and boost your immune systemtoo. Often, cordyceps mushrooms are used to increase endurance and treat lymphoma. Most doctors and experts suggest that these medicinal mushrooms are enough to reduce the symptoms of asthma, respiratory disorders, and bronchitis. They can be powdered and added to tea or even included in healthy dishes and soups.

  1. Trametes Versicolor

Another kind of mushroom which has been used to treat cancer is Trametes versicolor. Often called Turkey Tail mushroom, it grows all over North America. It is known for fighting and eliminating cancer permanently.

  1. Rooting Cauliflower Mushrooms

Diabetics with poor circulation are known to benefit from these mushrooms. The studies conducted on rats suggest that these mushrooms possess potent wound-healing properties. Human testing is yet to be done to ascertain its benefits on mankind. Be careful while picking up this variant from your grocery store as there are poisonous varieties too.

How To Select And Store Mushrooms

Selection

Selection of mushrooms is of prime importance to ensure their freshness and viability. You can either purchase the mushrooms from a local store or supermarket. Avoid picking up wild mushrooms.

For Purchasing Mushrooms

  • Select the ones that are firm with a smooth, fresh appearance. They should have a slightly shiny surface and uniform colour.
  • Their surfaces should be plump and dry but not dried out.
  • To determine their freshness, ensure that there are no signs of mold, sliminess or shriveling due to dehydration.
  • Fresh mushrooms have a bright, unblemished colour whereas older mushrooms tend to shrivel and have a greyer tinge.

Storage

  • Once you have got the mushrooms, it is important to store them properly to retain their freshness and firmness.
  • Mushrooms bought in packaged form should be kept in their original package or porous paper bags for a longer shelf life.
  • Mushrooms will last for a week when they are stored in a brown paper bag on the bottom shelf of the refrigerator.
  • Fresh mushrooms should never be frozen, but sautéed mushrooms can be frozen for up to one month.
  • Mushrooms should not be stored in a crisper drawer as it is too moist.
  • They should be kept away from other foods with strong flavours or odors as they will absorb them.
  • Mushrooms should be frozen or dried if you intend to store them for more than a week.

Tips For Usage (Cooking/Eating)

  • Mushrooms are quite versatile and can be eaten raw or cooked depending upon the variety.
  • Before preparing mushrooms, they should be wiped with a damp paper towel to prevent water-logging.
  • Mushrooms should never be washed as they can absorb water and become saturated.
  • For cooking – trim the base of the stem which joins the individual mushroom and the cluster.
  • This area is chewy in texture, and the choice of cooking technique depends on the variety of the mushroom.
  • Generally, delicate mushrooms take lesser time to cook. Cooking softens their texture, but overcooking should be avoided as they can make a mushroom wilted and mushy.

Given below are some tips for enjoying these nutty vegetables:

  • Different varieties of mushrooms can be used in different dishes. The small mushrooms are suitable for soups and stews as they will hold together while the soup or stew is cooking.
  • Mushrooms can be great when combined with eggs. You can try making mushroom and garlic scrambled eggs, mushroom frittata or even a mushroom omelet.
  • Mushrooms can also be grilled. They can be wrapped in an aluminum foil along with some butter and placed on a grill for 10 minutes or till they are cooked. These are great when combined with grilled steak. You can also add some small pieces of onion in the aluminium foil along with the mushrooms.
  • Dried mushrooms can be reconstituted by covering them with a warm liquid such as broth, wine, etc. and allowed to sit for at least 30 minutes. After this, drain and rinse them with a warm paper towel. The liquid that has been used to reconstitute dried mushrooms can be added to soups, stews and stocks to impart flavour.
  • Button mushrooms can be marinated by mixing them with your favourite vinaigrette and refrigerated for two days.
  • You can make mushroom powder by grinding dried mushrooms in a spice or coffee grinder, food processor or heavy duty blender. This powder can be used to flavour soups, stews, stocks, dips, and sauces.
  • Mushrooms can be used as fillings in sandwiches, tortillas, and other lunch bread, making them more substantial and tasty. You can try making a mushroom Portobello sandwich or marinated grilled portabellas.
  • Mushrooms are commonly used as part of pizza toppings. While preparing pizzas, you can make them the main ingredient along with cheese and other vegetables.
  • Due to their nutty taste, mushrooms can add flavour to soups and salads as well as absorb the flavour of the dish in which they are being put. If you are planning to eat mushrooms alone, you can season them with fennel seeds or tarragon.
  • Mushrooms have a distinct flavour that can be enhanced by cooking them in some butter or olive oil before combining them with other ingredients. They can be sautéed in butter or olive oil and added to the dish that is being made.
  • When frying mushrooms, ensure that you use moderately high heat so that the water they release, gets evaporated. This can prevent them from stewing their own juices, making them limp and less palatable.

How To Prepare Mushroom Tea

Mushroom tea takes a few minutes to prepare. And it tastes absolutely remarkable. You are surely going to enjoy the recipe. Follow the guidelines to maximize the results.

Ingredients

  • Dry edible mushrooms
  • Coffee grinder or blender
  • 3 cups of water
  • Tea bags
  • Ice cubes (if you want iced tea)

Method

  1. Take a cup full of edible mushrooms and grind properly in a blender for a minute.
  2. Now bring half a cup of water to boil over a low flame.
  3. Remove from heat after a minute.
  4. Add tea bags now.
  5. The powder you just made using the blender should be added next.
  6. If you want some fruity flavours, add fruit powder or pulp of your favourite fruit.
  7. Mix well.
  8. Add ice cubes.
  9. Pour into three glasses.
  10. Your iced mushroom tea is ready to be served.

Easy and Delicious Mushroom Recipes

Mushrooms do not harm your blood glucose levels even if they don’t lower them. Wondering how can diabetics eat mushrooms or how they can actually include them in your diet. Here are a few recipes you could try to reap the goodness of mushrooms:

  1. Low-Calorie Mushroom Soup

Spice up your meal with an added dose of fiber and nutrients with this easy-to-make mushroom soup.

Ingredients

  • Mushrooms – 3 cups, thickly sliced
  • Onions – ½ cup, finely chopped
  • Garlic – 3 pods, crushed
  • Corn flour – 1 tsp
  • Skim milk – 1 cup
  • Oil – 1.5 tsp
  • Salt – to taste
  • Black pepper powder – to taste
  • Coriander – 1 tsp, finely chopped
  • Water – 3 cups, warm

Method

  1. Add oil to a non-stick pan and heat it on medium flame.
  2. Add garlic and sauté until golden brown.
  3. Add onions and sauté until transparent. You can sprinkle a little water to prevent the onions from burning off.
  4. Add mushrooms and sauté for about 5 minutes.
  5. Dissolve corn flour in milk and add it to the mushrooms.
  6. Increase the heat to maximum, bring the contents to a boil, lower the heat, and allow it to simmer until the mushrooms are well cooked.
  7. Keep stirring, intermittently, to avoid them from sticking to the bottom of the pan.
  8. Remove from heat and allow it to come to room temperature.
  9. Add to a blender, puree to a smooth mixture.
  10. Transfer to a large bowl, add warm water and mix well.
  11. Simmer for 4 minutes.
  12. Adjust seasoning.
  13. Spoon into soup bowls and serve garnished with coriander leaves.
  14. Chilled Mushroom Salad

Beat the summer heat by indulging in this guilt-free summer salad recipe.

Ingredients

  • Fresh small mushrooms – 1 cup, halved
  • Onions – ¼ cup, thinly sliced
  • Cucumber – ¼ cup, cut into thin wedges

Dressing

  1. Lemon juice – 2 tbsp
    2. Olive oil – 1 tbsp
    3. Low-fat non-sour yogurt – 2 tbsp
    4. Italian seasoning – 3 tsp or to taste
    5. Black pepper powder – ½ tsp
    6. Salt – to taste

Garnishing

Fresh parsley – 2 tsp

Method

  1. In a small bowl, whisk all the ingredients of dressing and allow this to chill for about 4 hours.
  2. Wash the mushrooms thoroughly and chill for 4 hours.
  3. Take out the chilled mushrooms and toss it with onions and cucumbers.
  4. Pour the dressing over the salad mixture and toss for even coating.
  5. Transfer to a freezer bowl and refrigerate until served.
  6. Serve in chilled serving plates garnished with parsley.

Tips

  1. If you do not like raw mushrooms, sauté them until soft and then follow the same procedure.
  2. You can even grill them with very little oil, salt, and pepper and follow the same procedure.
  3. Sautéed Mushroom With Red Bell Peppers And Penne Pasta

This makes a wholesome main course choice. Or, you can even serve as a salad with your crispy chicken main course.

Ingredients

  • White button mushrooms – ¼ cup, washed, sliced
  • Whole wheat penne pasta – ½ cup, cooked al dente
  • Onions – ¼ cup, thinly sliced
  • Garlic – 6 pods, finely minced
  • Red bell peppers – 1, deseeded, thinly sliced
  • Olive oil – 2 tbsp
  • Salt – to taste
  • White pepper powder – to taste
  • Pasta seasoning – to taste
  • Chili vinegar – 1 tsp
  • Lemon juice – ½ tsp
  • Italian Parsley – ½ cup, chopped

Method

  1. Follow the instructions on the package and cook pasta al dente.
  2. Meanwhile, heat oil in a large frying pan over medium heat.
  3. Add crushed garlic and sauté until golden brown.
  4. Add onions and sauté until translucent.
  5. Add red bell peppers and sauté for 3 more minutes.
  6. Add mushroom slices and sauté until tender.
  7. Add salt and adjust seasoning.
  8. Remove from heat and keep aside.
  9. Drain pasta, rinse with cold water and drain completely.
  10. In a small bowl, mix vinegar with pasta seasoning, white pepper powder, and lemon juice. Adjust the seasoning.
  11. Add the pasta and mushroom mixture to a large mixing bowl and toss well.
  12. Pour the vinegar mixture and toss to ensure even coating. Adjust the flavours.
  13. Serve warm garnished with parsley leaves.

Phew! That’s a lot of information to take into account. Hopefully, this will guide on benefits of mushrooms will help you in incorporating mushrooms in your daily diet. Regular consumption will allow you to reap mushrooms benefits. Stay fit, stay healthy!

 

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$12.78
Green house Tomatoes

The Many Benefits Of Growing Tomatoes In A Greenhouse 


For those of us who grow tomatoes in a greenhouse and outside in the garden, there is no competition – the greenhouse wins every time!

The patio is fine for growing bush varieties in large pots and hanging baskets or tall varieties up against a wall in grow bags, but to guarantee a successful crop each season, a greenhouse is the best place to grow tomatoes.

If you live in a short season area such as the UK, a greenhouse has the benefit of being able to start sowing earlier in the season.

This will enable you to still be picking tomatoes when plants that were grown outside have long finished.

In a greenhouse, tomato plants are out of the rain, also temperatures won’t drop so low at night.

The combination of wet leaves and cold temperatures for more than a day or two, will have a serious effect on a tomato plant’s health.

This is owing to blight and the many other fungal diseases waiting to strike plants that are both wet and cold.

When a tomato plant growing outside has wet leaves, it is unable to absorb water through its roots, therefore, the nutrients that the water carries, is not taken up by the plant.

It then goes hungry and is more vulnerable to diseases. In contrast, a plant grown in a greenhouse with dry leaves, will be able to absorb nutrients whenever it wishes and will grow at a more consistent rate.

Temperatures fluctuate less widely inside than those outside in the garden, so this will also aid steady growth and encourage pollination and flower set. Getting flowers to set fruit can be a real problem if it gets too cold at night.

 

A greenhouse also has the benefit of being able to shade tomatoes from direct sunlight.

This may seem rather strange – shielding plants from the sun! However, some tomato varieties, especially those that originate from cooler climates, such as many of the black varieties, prefer diffused sunlight on a hot summer’s day. So setting up a sheet of garden fleece, or using some other means of shading between the hot sun and seedlings, is easy.

The ability to control temperatures in a greenhouse enables optimum plant growth.

We all know that tomato plants like warm conditions, but warm conditions enable plants to feed regularly.

When temperatures are too low, nutrients are unable to be absorbed, so cold plants are also hungry plants – just like wet plants are hungry plants!

Of course, good ventilation is necessary to avoid high humidity and condensation.

Tomato plants need good air circulation and if doors are closed on a greenhouse full of tomato plants, they will soon use up the carbon dioxide in the air and their growth will slow down.

To sum up, the benefits of growing tomatoes in a greenhouse allow us to focus on actually growing the fruit, rather than just hoping that we will get a crop, and that our plants will make it through to the end of the season!

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Green Beans

10 Amazing Super Benefits Of Green Beans


Green Beans

 

Did You Know...

Also known as string beans, these bright green and crunchy beans are available year-round. Green beans are picked while still immature and the inner bean is just beginning to form. They are one of only a few varieties of beans that are eaten fresh.           

 

How to Select

Choose fresh, well colored beans that snap easily when bent.

How to Store

Refrigerate green beans in plastic bag, use within 1 week.

 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; low calorie; good source of fiber; good source of vitamin C.

 

Green beans are also known as string beans and are easily available in most grocery stores. Their nutrient content includes fibers, vitamins, minerals and very less carbohydrates. They also contain protein, calcium, dietary fiber, iron and several other essential nutrients. Green beans have impressive amount of antioxidants and even provide cardiovascular benefits. Green beans are a rich source of Omega-3 fats too. The carotenoid and flavonoid content of green beans provide anti-inflammatory benefits. Here we discuss the top 10 health benefits of green beans.

 

Health Benefits Of Green Beans:

  1. Vitamin K Benefits:

Vitamin K plays a prominent role in blood clotting and heals the wounds. It also maintain strong bones in the elderly (1).

  1. Vitamin C benefits:

Vitamin C is a great source of antioxidants which work well towards cutting down free radical reactions. These free radical reactions result in by-products and processes that may turn out to be carcinogenic. The anti-oxidants found in green beans are extremely useful for the body (2).

  1. Less calories:

Fresh green beans are very low in calories (3). Therefore, people who are calorie conscious need not worry and can eat them in good amounts. It also contains low amount of sodium, saturated fat and cholesterol.

  1. Rich in fiber:

Green beans are a rich source of dietary fiber (4). Dietary fibers have many health benefits. Fibers are prescribed to people suffering from digestive issues. The fiber content in the green beans helps in prevention and treatment of constipation (5), haemorrhoids and diverticulosis. The high fiber content in green beans helps to maintain cholesterol and sugar levels in your body.

  1. Folates:

Green beans are also a good source of folates which are useful for cell division and DNA synthesis. Folate rich foods are also helpful for women during pre-conception period and pregnancy (6).

  1. Prevents infections:

A number of vitamins like Niacin (7) and Thiamine that are present in green beans are a good source of nutrients that help to prevent many infections in the body.

  1. Maintains cell and body fluid:

Potassium (8) content in green beans helps the body to maintain better cell production and body fluid movement.

  1. Controls cardiovascular diseases and blood pressure:

The potassium content in green beans also helps in controlling blood pressure and other heart related diseases (10).

  1. Vitamin A effects:

Vitamin A (11) found in green beans helps in providing antioxidants and also in generating compounds that prevent the process of ageing.

  1. Manganese effect:

Manganese content in green beans help in free radical scavenging act as it is a co-factor for antioxidants (12). This tends to keep you fit and healthy.

Green Beans Nutrition Chart, USDA:

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

31 Kcal

1.5%

Carbohydrates

7.13 g

5.5%

Protein

1.82 g

3%

Total Fat

0.34 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

3.4 g

9%

VITAMINS

Folates

37 µg

9%

Niacin

0.752 mg

5%

Pantothenic acid

0.094 mg

2%

Pyridoxine

0.074 mg

5.5%

Riboflavin

0.105 mg

8%

Thiamin

0.084 mg

7%

Vitamin A

690 IU

23%

Vitamin C

16.3 mg

27%

Vitamin K

14.4 µg

12%

ELECTROLYTES

Sodium

6 mg

0.4%

Potassium

209 mg

5.5%

MINERALS

Calcium

37 mg

3.7%

Iron

1.04 mg

13%

Magnesium

25 mg

6%

Manganese

0.214 mg

9%

Phosphorus

38 mg

6%

Zinc

0.24 mg

2%

PHYTO-NUTRIENTS

Carotene-ß

379 µg

Carotene-α

69 µg

Lutein-zeaxanthin

640 µg

 

 

About 100 grams of green beans contains 31 kilo calories energy, 7.13 grams’ carbohydrates, 1.82 gram proteins, 0.34 gram fat and 3.4 grams fat. Other nutrients like calcium-37mg, iron-1.04mg, magnesium-25mg, and manganese-0.214mg are also present. Sodium and potassium are found in 6mg and 209mg respectively in this quantity. Other nutrients and their proportions are phosphorous-38mg, zinc-0.24m, Vitamin K- 14.4 micrograms and Vitamin C- 16.3mg.

It is better to use green beans in your diet for an effective dosage of nutrients. Green beans are best consumed as balsamic green beans salad. Also, they are available for consumption in pickle form

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Fennel Bulb
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$6.67
Cucumber - Green

13 Impressive Health Benefits of Cucumber


Cucumber

 

Did You Know...

Generally eaten raw, cucumbers can be sauteed and served warm with a little chopped dill as a side dish. 

 

                

How to Select

Choose firm, well-shaped cucumbers 
with dark green colour, heavy for size.

 

How to Store

Refrigerate cucumbers in plastic bag up to 1 week.

 

Nutrition Benefits

Fat free; saturated fat free; sodium free; cholesterol free; low calorie; good source of vitamin C.

 

Top 10 Ways To Enjoy Cucumbers 

 

  1. Add One More!Rack up one more veggie during the day by adding finely diced, peeled and seeded cucumber to chicken, shrimp or tuna salad. See Ways to Add Even More.

 

  1. Cool Coleslaw. Mix in thin slices of peeled, seeded cucumber for a cool, smooth addition.

 

  1.  Bulgur, tomatoes, cucumber and parsley combine nicely with a spicy lemon dressing in this delicious Middle Eastern salad.

 

  1. Crunchy Pasta. Add cucumbers to your favourite pasta salad for a delightfully cool and 
    crunchy experience!

 

  1. Wrap ‘em! Add to cooked ground beef and chopped tomatoes. Wrap in a tortilla for a delicious lunch. Recipe: Cosmic Cucumber Wrap.

 

  1. Stuff them- into a pita! Try our Corner Kick Pita Pocket.

 

  1. Make a Scoop! Slice unpeeled cucumbers into thick slices and scoop hummus.

 

  1. Crudités. Use cucumbers as crudités with dip or salsa. 
    Recipe: Creamy Mexican Salsa Dip.

 

  1. A Refreshing Appetizer. Top a slice of party rye or pumpernickel bread with a smear of light mayo, a fat slice of cucumber and a sprinkle of lemon pepper for a delicious appetizer.

 

  1. Cukes, Tomato, Avocado … Need We Say More? Cucumbers top off this combination for a delicious, chunky salad. Recipe: Avocado Garden Salad.

 


Cucumber health benefits includes reducing the risk of cardiovascular disease, healthy weight management, detoxifying the body, enhancing the skin, supporting eye health, alkalizing the blood and treating cancer. Other benefits include combating bad breath, supporting digestion, controlling blood sugar level, maintaining adequate blood pressure, supporting bones, repairing hair, supporting nails and supporting dental health.

Since ancient times, cucumber have been used as traditional, herbal medications in India. The vegetable contains various lipid–lowering and anti-diabetic properties that prevent the body from overheating, exerting a more the natural cooling effect.

What is a Cucumber?

It is a widely cultivated crop that belongs to the gourd family. It is basically originated in South Asia, but is grown in other parts of the world as well.  It is considered as the perfect food when it comes to keeping fit and healthy. As it contains many essential nutrients such as Vitamin AVitamin BVitamin CVitaminKManganeseCopperand Potassium, incorporating cucumbers in your daily diet can lead to excellent health benefits.

Extreme climatic conditions have left us dehydrated and exhausted, but this vegetable really helps to combat dehydration as it is 90% percent water, which keep the body hydrated and flushes out many hazardous substances, providing some of the most essential nutrients your body needs.

You can easily juice cucumbers and add a mix of other vegetable such as carrots and beetroots to say hydrated and at the same time enhance your metabolism. Moreover, the seeds inside a cucumber contain magnesium, which is ideal for people who suffer from a deficiency of this nutrient.  Consuming cucumbers with other fluid containing foods such as limeavocadocelery, and fennel helps you to deal with stomach pain and abdominal tightening.

 

 

Nutritional Chart

 

Amt per Serving %DV*                      Amt per Serving       %DV*

Total Fat 0g                0%                    Total Carbohydrate 2g    1%

Cholesterol 0mg 0%                           Dietary Fiber 0g               0%

Sodium 1mg                2%                   Sugars 0g                       0%

Protein 0g

Vitamin A                1%                        Calcium                         1%

Vitamin C                2%                        Iron                                1%

 

 

13 Impressive Health Benefits of Cucumber

 

  1. Reduce the Risk of Cardiovascular Disease

The ingredients in the cucumber play an important role in maintaining a healthy heart – with trace elements of potassium and magnesium; you can improve your body’s neurological function along with keeping your blood pressure under control.

Cucumbers also contain lignin, which is referred to as an anti-inflammatory element that helps boost your immunity and reduces the occurrence of all the risks associated with cardiovascular disease.

  1. Healthy Weight Management

Cucumbers are a useful supplement to reduce weight. You can enjoy your meals by adding it in your diet you can either eat it in your salad or mix it in yogurt or eat it whole – the point is it will help you lose weight faster.

  1. Promotes Detoxification

Cucumbers help the liver to remove impurities, waste, and also helps completely eliminate accumulated toxins from your blood stream and gut. It also helps the body to pass out more urine in order to remove toxins. Drinking cucumber beverages speed up the detoxification process.

  1. Good for Your Skin

You can use it as a home remedy to nourish your skin by applying a thick paste on your face. The natural face mask will provide you with a soothing and cold effect. It also protects the skin from dryness, acne, skin irritation and other skin issues.

  1. Good for Your Eye Health

It moisturizes all the skin around your eyes as it contains 95% water. Vitamin E plays a crucial role in improving your skin, enhancing collagen production, acting as a natural, anti-wrinkle agent. Moreover, eating cucumbers on a regular basis helps enhance your vision as it contains several anti-inflammatory and antioxidants that can help steer you clear of cataracts.

Hyperpigmentation forms dark circles around the skin of your eyes mainly due to restlessness, cucumbers are the best option for it. The antioxidant present in the cucumber eliminates skin irritation. As you know vitamin C in cucumbers lighten your skin tone, so you should incorporate cucumbers in your beauty routine as well.

  1. Alkalizes Your Blood

Keeping your body’s pH level optimal can help eliminate free radical cells, which are acidic and cause symptoms associated with cancer. Drinking cucumber water on a daily basis can keep increase your body’s alkalinity.

  1. Treats Cancer

Cucumbers contain fisetin, caffeic acid, cucurbitacins, lutein, which have the capability to reduce cancerous symptoms at the early stages. The phytochemicals in the vegetable have strong anti-cancer properties including antioxidants, which eliminate the free radical cells and boost your immunity.

Eating it whole or juicing the vegetable can reduce the occurrence of breast, ovarian, prostate, uterine and lung cancer due to the presence of flavonoids such as fisetin and caffeic acid.

  1. Combats Bad Breath

Placing cucumber slices in your mouth can help you to get rid of bad breath by eliminating bad-odor causing bacteria along with eliminating the formation of microbes, which can also lead to oral health complications and gum disease.

  1. Optimal Digestive Health

To keep your gut health, you have to incorporate foods that are fibrous, and cucumbers are one of those foods. The vegetable also contains an enzyme referred to as “erepsin”, which improves the process of digestion – and helps the body adequately absorb protein.

Pectin in cucumber facilitates the normal flora of the intestine. It also manages the bowel movement and softens the stool due to its high water content, which helps treat constipation, gastritis, ulcer and many other stomach related disorders.

 

  1. Anti Diabetic

Studies have found it effective against diabetes, and medical scientists recommend eating cucumber peels, which helps maintain an adequate blood sugar level. Plus, eating its peels can also reduce oxidative stress.

A hormone in cucumber helps the pancreas to utilize insulin that converts the carbohydrates into energy.

  1. Maintains Adequate Blood Pressure

The rich amount of magnesium, fiber and potassium makes cucumbers useful in maintaining the right blood pressure – which should not be too high or too low. It also helps lowers the pressure in arteries and keeps them hydrated. This is one of the main reasons why cucumbers are recommended to people battling hypertension.

  1. Stronger Bones, Nails and Teeth

Cucumber contains ascorbic acid and caffeic acid, both of which help strengthen your body’s ligaments, cartilage, tendons and bones. The vegetable also contains silica in it, which helps in the formation of connective tissue, which helps strengthen weakened bones.

As it also contain protein, magnesium, vitamin A, vitamin C, vitamin K, vitamin B1vitamin B2vitamin B6vitamin B5folic acid and silicon – you can pretty easily enhance your bone health.

  1. Repair Hair

If dry and rough hair is your problem than try making some cucumber paste, mixing it with water. Then just gently massage the concoction on your head and you will gradually see the difference on your hair and scalp health.

Conclusion

All in all, cucumbers contain a plethora of powerful nutrients and vitamins, which are essential for supporting your overall physical and mental health. Try to incorporate as much of the vegetable you can.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.39 AND $ 2.22
$1.56
Chow Chow

Medicinal Values Of Chow Chow | Health Benefits


Medicinal Values Of Chow Chow | Health Benefits Of Vegetables| Seemai Kathirikai Medicinal Values

 

Chow Chow :

 

Edible potion

-

moisture

92.5 gm

protein

0.7 gm

fat

0.1 gm

minerals

0.4 gm

fiber

0.6 gm

carbohydrates

5.7 gm

Energy

27 kcal

Calcium

140 mg

Phosphorus

30 mg

Iron

0.6 mg

carotene

-

Thiamin

-

Riboflavin

0.04 mg

niacin

0.4 mg

Vitamin - C

4 mg

 

BENEFITS OF PLANTAIN FLOWER:

Helps to control body heat.

Over excretion of urine.

Helps in good digestion.

Get rid from constipation problem.

Cures piles.

Reduce sweat odour.

Controls cough.

 

NOT GOOD FOR :

Pregnant ladies after 6 months.

Fetus .

Not good in rainy season.

During night not good for babies.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.33 AND $ 1.94
$1.56
Chinese Cabbage

Chinese cabbage Nutrition Guide and Benefits


Green, leafy and wholesome, cabbage popularly called ‘Patta gobi’ in Hindi, ‘Gos Koora‘ in Telugu, ‘Muttaikose’ in Tamil, ‘Mutta gose’ in Malayalam, ‘Kosu’ in Kannada, ‘Kobi’ in Gujarati & Marathi, ‘Gobi’ in Punjabi, and ‘Bandha Kopee’ in Bengali, is a low-calorie vegetable. A popular choice in salad recipes, this fiber-rich vegetable offers a host of benefits. Read on to discover the amazing benefits of cabbage.

 

What Is Cabbage?

Cabbage is an important member of the brassica family which also includes broccoli, cauliflower and Brussel sprouts. where does cabbage come from? It is a round and leafy vegetable that is believed to have originated in the Eastern Mediterranean and Asia Minor. Available all the year round, it forms a part of a healthy diet. Find out here whether is cabbage good for you or not.

Different Types Of Cabbage

Several varieties of cabbage are available to choose from – Savoy, Wombok, January King, red, and green cabbages. They can be eaten raw or cooked. The taste varies from savory to gently sweet. Being rich in vitamins, iron, and potassium, they are widely used in both Eastern and Western cuisines. Given below are a few different cabbages (1).

  1. Green Cabbage

This is the most commonly used type. It has smooth leaves packed tightly and a round shape resembling a large ball. It is also sometimes called as Dutch white

  1. Red Cabbage

Red cabbage, more commonly known as purple cabbage, is a colourful variety from the brassica family. This variety is denser than the green one and has a slight peppery flavour. It is more nutritious than the green variety and is also available in smaller varieties.

  1. Savoy Cabbage

This is a large ball shaped cabbage having loose, darker outer leaves varying from smooth to curly. Its wrinkly leaves are great when wrapped around different fillings. This cabbage’s color varies from light green to bluish green.

  1. Wombok/Bok Choy

Also known as Chinese cabbage, this variety is basically oval shaped with crinkly leaves having white veins. It is pale green in colour and available in a ‘baby wombok’ size.

Cabbage Nutrition Facts USDA Chart

Here is the detailed information about nutritional value of cabbage:

 

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

25 kcal

1%

Carbohydrates

5.8 g

4%

Protein

1.3 g

2%

Total Fat

0.1 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.50 mg

6%

VITAMINS

Folates

53 µg

13%

Niacin

0.234 mg

1.5%

Pantothenic acid

0.212 mg

4%

Pyridoxine

0.124 mg

10%

Riboflavin

0.040 mg

3%

Thiamin

0.061 mg

5%

Vitamin A

98 IU

3%

Vitamin C

36.6 mg

61%

Vitamin K

76 µg

63%

ELECTROLYTES

Sodium

18 mg

1%

Potassium

170 mg

3.5%

MINERALS

Calcium

40 mg

4%

Iron

0.47 mg

6%

Magnesium

12 mg

3%

Manganese

0.160 mg

7%

Phosphorus

26 mg

3.5%

Zinc

0.18 mg

1.5%

PHYTO-NUTRIENTS

Carotene-a

33 µg

Carotene-ß

42 µg

Lutein-zeaxanthin

30 µg

 

One serving or one cup of cabbage provides a person with 91.7 percent of the daily required value of Vitamin K and 50.3 percent of the daily required value of the Vitamin C. Vitamin B6, manganese, folate, vitamin B2 and B1, potassium, calcium, magnesium and Vitamin A are abundantly found in cabbage. It also consists of small amounts of zinc, manganese, and iron. Cabbage health benefits simply cannot be ignored!

Now that we know the cabbage nutritional value, let’s look into what are the health benefits of cabbage.

Cabbage Benefits For Skin

Leafy greens are considered great for skin, and cabbage is no exception. Cabbage contains ‘indole-3-carbonile’ which is a powerful antioxidant. It is responsible for detoxifying your liver. This is beneficial for the skin as well because it removes the toxins, which if accumulated in the blood, cause dull and blemished skin. Thus, the skin benefits of eating cabbage are many.

  1. Anti-Aging Benefits

Regular consumption of cabbage along with other cruciferous vegetables can provide anti-aging benefits to the skin. The rich amount of Vitamin C in this vegetable keeps the skin youthful and delays the aging process. Moreover, Vitamin A in cabbage juice works together with Vitamin D to make your skin clear and healthy. It also avoids the destruction of skin cells due to ultraviolet rays.

  1. Healing Properties

Cabbage has excellent skin healing properties. When used as a poultice, cabbage is effective in curing skin eruptions such as eczema, psoriasis, acne, rashes, insect bites, leg ulcers, and wounds. It helps cure arthritis as well. You can prepare the poultice by grating or processing some cabbage in a blender. Wrap the content mixed with some water in a cloth. Place it on the affected area for about 15 minutes. You can also crush the leaves and apply them directly on the affected areas. Regular application of this poultice, as well as eating cabbage, can help you heal faster.

  1. Provides Flawless Skin

It is appreciable for its beautifying effects, and it also has a role in promoting healthy skin. If you are suffering from pimples or other skin irritations, cabbage can be the solution. All you need to do is to steam the upper leaves of cabbage and remove all the veins. Compress the leaves between a linen cloth and cotton to make them smooth and soft. Place the compress on the affected area overnight and experience spotless skin next morning.

  1. Vitamin E Improves Skin Complexion

Its juice is also excellent for improving complexion. It has potassium in it which is instrumental in purifying your body and skin. The high levels of Vitamin A rejuvenate your tissues while sulfur helps in fighting the infection. Vitamin E is often used as an ingredient in skincare products and supplements. The ultimate result is glowing and fairer skin.

  1. Sulfur Prevents Acne

Sulfur is considered as ‘Nature’s beauty mineral’. Because of its drying effect, it plays an important role in drying acne and breakouts. Moreover, it is vital for the synthesis of keratin, a protein substance that is essential for healthy hair, nails and skin. It also helps in cleansing your blood and removing bacteria and toxins from your body.

  1. Cleansing Property

One of the best skin benefits of cabbage is that its juice is extremely effective in cleansing your body as cabbages are abundant in Vitamin C. If you are suffering from acne, drinking cabbage juice can help in clearing it up. Cabbage juice can also heal infected gums caused by gingivitis.

Hair Benefits Of Cabbage

Being loaded with nutrients such as vitamins, calcium, sulfur, iron, and magnesium, cabbage is equally beneficial for your hair. Some of the benefits of cabbage for hair are given below.

  1. Stimulates Hair Growth

Just like other green vegetables, cabbage has a high content of Vitamin A. Vitamin A is an antioxidant that stimulates hair growth. Applying a mixture of boiled cabbage and freshly squeezed lemon juice on the scalp can facilitate hair growth. Mash ½ cup boiled cabbage and 1/8 cup fresh lemon juice in a blender to form a thick paste. Massage this mixture on your scalp, leave it for 30 minutes and then shampoo and condition your hair as usual. This can be done twice a week.

  1. Smooth And Healthy Hair

Cabbage nourishes your hair, thus providing you with silky, shining hair. Apply its juice on your scalp and the roots of your hair. Shampoo your hair after an hour. This will make your hair smooth and silky.

  1. Prevents Hair Loss

Raw cabbage and cucumber juices are rich in silicon and sulfur, two vital minerals that stimulate hair growth and prevent hair loss. Apply a mixture of 30 ml cabbage juice and 30 ml cucumber juice on your scalp and hair roots, massage thoroughly for 10-15 minutes before going to bed and wash off the next morning. This should be done thrice a week for maximum benefits.

  1. Conditions Dry Hair

Eating raw cabbage or making it in juice form is also beneficial for dry hair as it makes it soft and shiny. Try drinking a mixture of 80 ml of raw carrot and cucumber juice and 40 ml of raw cabbage juice to get healthy and beautiful hair.

Health Benefits Of Cabbage

Here mentioned are some of the best cabbage health benefits.

  1. Helps Prevent Cancer

There are many properties in cabbage that help fight cancer causing cells. These ingredients include diindolylmethane (DIM), sinigrin, lupeol, sulforaphane and indole 3 – carbinol (I3C). The sulforaphane and the I3C compounds are known to increase anti-cancer effects.

  1. Immunity Booster

It has a very high content of Vitamin C. Thus cabbage helps in strengthening one’s immunity system and also assists in curbing free radicals.

  1. Anti-inflammatory Properties

It is also very rich in amino acids which help fight inflammation.

  1. Eliminates The Risk Of Cataract

The beta-carotene content in cabbage helps in prevention of macular degeneration of the eyes and thus, keeps cataract at bay.

  1. Reduces Risk Of Alzheimer’s Disease

The latest research states that consuming cabbage, especially the red ones, can prevent Alzheimer’s. Vitamin K that is widely found in cabbage is responsible for this.

  1. Cabbage For Ulcers

Peptic or stomach ulcers are healed by eating cabbage. Its juice has anti-ulcer properties owing to its high content of glutamine.

  1. Cabbage Benefits Weight Loss

It is considered to be the best dish for those who constantly watch their weight. So, how many calories in cabbage? Well, an entire cup of cooked cabbage contains merely 33 calories. Thus, a cabbage soup diet would mean endless bowls with absolutely no weight gain.

  1. Provides Relief From Constipation

Is cabbage good for constipation? Well, proper digestion is facilitated due to the presence of higher amounts of fiber in cabbage. This helps in providing relief from constipation.

  1. Provides Relief From Sore Muscles

Lactic acid present in it is known to provide effective relief from sore muscles.

  1. Encourages Proper Digestion

Dietary fiber is essential for proper digestion of food and Chinese cabbage contains a lot of that. When you eat this veggie, you consume enough of this nutrient and develop bulk inside your digestive tract. It eventually accelerates your digestion by removing unnecessary materials from our body.

  1. Maintains Cardiovascular Health

Including Chinese cabbage or bok choy in your diet can be extremely beneficial for your heart. It is because the vegetable is full of two most important minerals – calcium and potassium, which can regulate the blood pressure levels efficiently. The amount of sodium present in it is also quite low, which is good for maintaining the health of the cardiac system.

  1. Is Cabbage Good For Diabetics

Yes, absolutely! Potassium present in bok choy not only helps in treating hypertension, but it also takes part in keeping your blood sugar level under control. The mineral can also stimulate our mental well-being by relieving tension, stress and anxiety.

  1. For Strong Bones And Teeth

Chinese cabbage keeps your bones and teeth strong with the help of calcium and vitamin K present in it. Besides, calcium is good for upkeeping the standard functionalities of the muscles and nerves. Conversely, vitamin k can facilitate the clotting of blood, thereby preventing hemorrhage.

  1. Rich In Antioxidants

Like many other leafy green vegetables, Chinese cabbage is also rich in anti-oxidants. According to nutritionists, only one cup of this vegetable can satisfy almost 50% of the daily intake requirement of vitamin A and vitamin C. Both of these vitamins are crucial for curbing the adverse effects of free radicals on your body and keeping you free from a number of fatal diseases. In other words, you should have this vegetable regularly for conditioning the defines mechanisms of the body.

  1. Cabbage During Pregnancy

It is a fabulous food for pregnant women. It has been seen that Chinese cabbage can meet the nutritional requirements of would-be mothers easily as it is high in folic acid. From providing nourishment to the fetus during pregnancy to promoting the production of milk during lactation, benefits of this vegetable is truly multifaceted.

How To Select And Store Cabbages

Selection Tips

Different varieties of cabbages are available in supermarkets all the year round. Always choose cabbage heads that are large, firm and dense. They should be heavy for their size with bright, crisp and colourful leaves which are devoid of cracks, blemishes, bruises or insect nibbles.

Fresh cabbages generally have abundant outer leaves. Greengrocers often pull out the wilted outer leaves as the cabbage ages to make it look fresh.

Avoid those cabbages that are fluffy or whose outer leaves have been stripped away.

Check the bottom of the cabbage to ensure that the leaves are tightly packed.

If the leaves are beginning to separate from the stem, it indicates that the cabbage has aged.

Green and red cabbages should have shiny and compact leaves.

Also, avoid buying cabbage that is either halved or shredded as precut cabbage loses its valuable Vitamin C content.

Storage Tips

While storing, it should be ensured that it retains its freshness and Vitamin C content, and this can be best done by keeping it cold.

Loose-leaved cabbages do not last long, and should be stored in a cool, dark place.

The whole head of cabbage should be kept in a plastic bag and can be stored in the refrigerator for up to a week or two.

Red and green cabbages can be stored for two weeks while Savoy cabbage can last for a week.

It should be noted that the older the cabbage gets, the stronger is the flavour and odor. A cabbage remains fresh as long as its head is not chopped off. Lose leaves lose their freshness rapidly.

In case you need half a head of cabbage, the remaining half should be placed in a plastic bag with few drops of water on the cut side and refrigerated to enable it to last a few more days.

Another way to store it is to freeze it. For this purpose, cut the vegetable into coarse shreds and blanch for about two minutes in boiling water. Drain and chill the shreds. Place them in airtight containers and freeze.

Cooked cabbage can also be refrigerated in a covered container for up to 4 days.

Uses Of Cabbage

Cleaning and washing any vegetable is extremely important before cooking it. As far as cabbage is concerned, you can start off by removing the thick outer leaves and cutting it into pieces.

It should be washed in running water. Soak it in salt water or vinegar water for 15-20 minutes in case you notice any signs of worms or insects.

It is advisable to cut and wash it just before cooking to retain its Vitamin C content.

Always use a stainless steel knife to cut it, as the phytonutrients in this vegetable react with carbon steel, turning the leaves black.

For cutting it into smaller pieces, first quarter it and then remove the core.

How To Cook Cabbage Healthy?

How to eat cabbage? Various cooking methods can be used to reap the numerous benefits from cabbage. This vegetable can form part of many dishes such as healthy cabbage salad, soups, and casseroles. While cooking it, care should be taken not to overcook it as this can intensify its pungent odor. Instead, it can be steamed, baked, boiled, sautéed, stuffed or stir-fried to achieve best results. It can even be eaten raw.

Cabbage can greatly complement vegetables such as potatoes, onions and carrots; and meat such as corned beef, bacon, pork, and sausage. It is excellent with herbs and spices such as celery seed, nutmeg, walnuts, garlic, dill weed, mustard seed, tarragon, black pepper, and thyme. Some of the healthy way to cook cabbage are given below.

Red or purple cabbage leaves can be used to decorate side dishes or salads on the plate. Hollowed out cabbage heads can make excellent serving containers for cold dips and spreads.

Savoy cabbage can be stir-fried with garlic, ginger and chilies along with a dash of soy sauce to make a delicious dish.

Green cabbage can be sliced with carrots, toasted nuts and dressed with olive oil and lemon juice in a salad.

White cabbage can also be sliced and added to chopped ripe mangoes, onion and walnut pieces and dressed with vinaigrette.

It can be cooked in its simplest manner. Boil some water and add chopped cabbage and sugar and meat seasoning. Simmer for about 35 minutes.

You can prepare stuffed cabbage rolls by removing the core and stuffing it with other vegetables, and cook for 3 minutes until softened. This can be served with sauce.

Red cabbage can be shredded into fine pieces, seasoned with cut apples and vinegar and cooked for 1 minute.

A low-calorie cabbage dish can be made by cooking the cabbage leaves over medium heat with a mixture of cucumber juice and mustard.

Small pieces of steamed cabbage and other vegetables can also be added to it. The mixture should be cooked until the cabbage becomes a little crisp.

Cabbage can be cooked in milk for 3 to 4 minutes and seasoned with salt and pepper.

So, now that you know about cabbage facts, why is cabbage good for you, make sure you start eating cabbage every day. Reap the benefits of cabbage vegetable and live a healthy life.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 3.06 AND $ 4.44
$3.33
Cherry Tomato

Cherry Tomatoes Nutrition Information For Healthy Life


Cherry Tomatoes

 

Did You Know...

The cherry tomato is very versatile. Drizzle with a favorite dressing or vinaigrette or add to stir-fry recipes. Enjoy by the handful, with fresh herbs (such as dill weed, parsley, curry, oregano, chili powder, bay leaves, mint, thyme and garlic), or as an attractive edible garnish. They are also perfect as an appetizer for any social event! 

 

How to Select Cherry Tomatoes

Choose plump tomatoes with smooth skins that are free from bruises, cracks, or blemishes.

 

How to Store Cherry Tomatoes

Store at room temperature away from direct sunlight. Use within 1 week after ripe. Tomatoes taste best if not refrigerated; refrigerate only if you can’t use them before they spoil.

 

Nutrition Benefits of Cherry Tomatoes

Fat free, saturated fat free, cholesterol free, low in sodium, an excellent source of vitamins A and C and a good source of vitamin K and potassium.

 


Tomatoes come in a wide range of shapes and sizes. Cherry tomatoes are among the smallest tomatoes commercially available. These tiny tomatoes are often eaten in salads or grilled, rather than cooked into stews or sauces like their larger counterparts.

 

However, despite the obvious size difference, cherry tomatoes are like most other tomatoes. From a nutritional point of view, cherry tomatoes are just as good for you as any other tomato. A 1-cup serving of cherry tomatoes contains:

63 calories

0 grams of fat

12 grams of carbohydrates

4 grams of protein

Read more: 8 Innovative Salad Recipes, No Lettuce Needed!

Cherry Tomato Nutrition

Tomatoes are easily integrated into many dishes. However, cherry tomatoes are a little bit more difficult to use because of their size. Unlike most fruits, this food tastes better salted. You may find cherry tomatoes skewered alongside grilled meat or halved into salads.

Tomatoes come in a variety of shapes, sizes and types. Cherry tomatoes are the smallest of the lot, weighing between 5 and 10 grams per tomato. A portion of tomatoes is about 150 grams.

In cherry tomato terms, 150 grams is equal to about a full cup. There are 12 grams of carbohydrates and 63 calories in cherry tomatoes per serving. A single serving of tomatoes also contains 7 percent of your daily recommended amount of fiber and a variety of beneficial nutrients. Cherry tomato nutrition includes the following vitamins and minerals:

Manganese (8
percent

of your recommended daily amount)

Potassium (10
percent

of your recommended daily amount)

Vitamin A (25
percent

of your recommended daily amount)

Vitamin B-6 (6
percent

of your recommended daily amount)

Vitamin B-9, or folic acid (6
percent

of your recommended daily amount)

Vitamin C (32
percent

of your recommended daily amount)

Vitamin K (15
percent

of your recommended daily amount)

 

Cherry tomatoes also contain protein and other nutrients in small amounts (between 1 and 4 percent), including other B-complex vitamins, calcium, copper, iron, magnesium, phosphorus and zinc.

Beside all these vitamins and minerals, tomatoes are known for being rich in carotenoids, like lycopene, and phenolic compounds. Both carotenoids and phenolic compounds play important roles in the health benefits of cherry tomatoes and other tomato variants. With so many vitamins, minerals and beneficial compounds, the nutritional value of tomatoes is very high.

Health Benefits of Cherry Tomatoes

Many of the nutrients, antioxidants and other beneficial compounds in raw tomatoes have been found to prevent or help treat health issues. Carotenoids like lycopene have been shown to have important antioxidant and anticarcinogenic qualities. Even though cherry tomatoes have a variety of nutrients, it’s actually lycopene that is thought to contribute to most of tomatoes’ benefits.

Drinking tomato juice and eating tomatoes have been tied to a variety of health benefits. Tomato consumption may help reduce the risk of cancer and reduce inflammation. They may improve your skin's health and help alleviate menopausal symptoms like anxiety. Tomatoes can also help lower cholesterol and triglyceride levels. Lowered levels of cholesterol and triglycerides can improve the health of your cardiovascular system.

Tomatoes are also good for your gut and your brain. Consumption of tomatoes can increase your production of serotonin, which is important because your digestive system and central nervous system are connected. Tomatoes can help promote weight lossreducing waist circumference, body weight, body fat and overall body mass index (BMI).

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 3.06 AND $ 4.44
$3.33
Cauliflower - White

20 Amazing Super Benefits Of Cauliflower


Cauliflower

 

Did You Know...

 

How to Select

Choose cauliflower with compact, creamy white curds
and bright green, firmly attached leaves.
Avoid brown spots or loose sections that are spread out.

 

How to Store

Refrigerate cauliflower in plastic bag up to 5 days.

 

Nutrition Benefits

Fat free; saturated fat free; very low sodium;
cholesterol free; low calorie; high in vitamin C;
good source of folate.

 

Top 10 Ways To Enjoy Cauliflower

 

   

  1. Cauliflower & Culture.Try our Chinatown Vegetable Medley or Spanish Cauliflower for a tour through Asian and Latin spices!

 

  1. Sizzling Stir-Fry!Try stir-frying the cauliflower with your choice of vegetables and ginger or any of your other favorite spices!

 

  1. Comfy Cauliflower. Warm yourself up with cauliflower soup! Add some broth, vegetables, and seasonings and call it your own or try this Cauliflower Herb Soup!

 

  1. Mash & Bake.Steam cauliflower until tender then cut into pieces and blend with low-fat milk, yogurt, or sour cream and a bit of butter. Add salt and pepper then whip until smooth. Pour into a baking dish, add paprika and bake until bubbly.

 

  1. Try It … Spicy!Spice things up a little.

 

  1. CurriedIn a large pan, heat a small amount of olive oil over medium-high heat. Add cauliflower, onion, and curry powder. Stir until the curry powder has coated the cauliflower. Cook for about 6 minutes and enjoy! 

 

  1. That’s SoooCheesy! Mix cauliflower with a low-fat white sauce and parmesan cheese for a delicious side dish or snack. The kids will love this!

 

  1. Healthy Fritters!Make a batter with an egg, flour, milk, baking powder, and a small amount of salt, pepper and butter. Dip cauliflower in batter and bake at 400° F until crisp.

 

  1. A Sensational Salad.Try mixing cauliflower with fennel, white beans, and a tangy dressing for a delicious mix of flavors and textures.

 

  1. CrispyRoast cauliflower until crispy and caramelized, then toss with lemon and Parmesan cheese. Delicious!


The health benefits of cauliflower include a reduced risk of cancerheart and brain disorders, relief from indigestion, detoxification of the body, increased iron absorption, and weight loss. This superfood also helps boost eye health, maintain hormonal balance, and prevents diabetes, colitis, respiratory papillomatosis, hypertension, and the harmful effects of ultraviolet radiation. It is packed with nutrients and antioxidant power which helps in strengthening the immune system, maintaining bone and cellular health, electrolyte balance, and optimum cholesterol levels.

 

What is Cauliflower?

Cauliflower is a cruciferous vegetable that belongs to the Brassicaceae family, which includes broccoli, kale, and cabbage[1] It derives its name from the Latin word ‘caulis‘ which means cabbage with a flower. The florets on the head of the cauliflower, also known as curd, are tightly clustered and consist of immature flower buds attached to a central stalk. To protect the flavour and softness of the cauliflower heads, they are kept away from sunlight to prevent the development of chlorophyll pigment and over-maturity.

It is considered to be ancient Asia but it re-emerged in the Mediterranean region, Turkey, and Italy in 600 BC. Around the mid-16th century, this vegetable achieved recognition in France and Northern Europe. Today, India, China, Italy, France, and the United States are among the top producers of cauliflower throughout the world.

 

Cauliflower Nutrition Facts

Nutrition Facts

Cauliflower, raw

Nutrient

Value

Water [g]

92.07

Energy [kcal]

25

Protein [g]

1.92

Total lipid (fat) [g]

0.28

Carbohydrate, by difference [g]

4.97

Fiber, total dietary [g]

2

Sugars, total [g]

1.91

Calcium, Ca [mg]

22

Iron, Fe [mg]

0.42

Magnesium, Mg [mg]

15

Phosphorus, P [mg]

44

Potassium, K [mg]

299

Sodium, Na [mg]

30

Zinc, Zn [mg]

0.27

Vitamin C, total ascorbic acid [mg]

48.2

Thiamin [mg]

0.05

Riboflavin [mg]

0.06

Niacin [mg]

0.51

Vitamin B-6 [mg]

0.18

Folate, DFE [µg]

57

Vitamin B-12 [µg]

0

Vitamin A, RAE [µg]

0

Vitamin A, IU [IU]

0

Vitamin E (alpha-tocopherol) [mg]

0.08

Vitamin D (D2 + D3) [µg]

0

Vitamin D [IU]

0

Vitamin K (phylloquinone) [µg]

15.5

Fatty acids, total saturated [g]

0.13

Fatty acids, total monounsaturated [g]

0.03

Fatty acids, total polyunsaturated [g]

0.03

Fatty acids, total trans [g]

0

Cholesterol [mg]

0

Caffeine [mg]

0

Sources include : USDA [2]

 

Cauliflower is a rich source of vitamin C, folate, vitamin K, B complex vitamins and vitamin E. It provides vital minerals such as calciummagnesium, phosphorous, potassiumzincsodium and iron without adding any harmful cholesterol. It is a good source of protein, a substantial amount of phytochemicals, unsaturated fats, and essential omega-3 fatty acids and contains a very of fat. [3] It also provides dietary fiber and contains smaller amounts of natural sugars as compared to the other members of its botanical relatives, such as broccoli.

Types of Cauliflower

Cauliflower is available in four major groups: Asian, Italian, northwest European biennial, and northern European annuals, represented by more than a hundred varieties. Apart from white, it also comes in several other colours mentioned below. [3]

Green: Green cauliflower is referred to as broccoflower. It can be found in a normal curd-shaped form as well as in a spiky variant called Romanesco broccoli.

Purple: The antioxidant group, anthocyanins, present in the purple cauliflower provides the colour of this variety.

Orange: Orange cauliflower is highly nutritious and contains an immense amount of vitamin A, as compared to the white variety.

Health Benefits of Cauliflower

Let us look at some of the important health benefits of cauliflower in detail:

Prevents Oxidative Stress

Cauliflower contains vitamin C, manganese, and other potent antioxidants that help in imparting nourishment to the body. [4] It also contains phytochemicals, called indoles and glucosinates, namely glucobrassicin, glucoraphanin, and gluconasturtiin. [5] These components stimulate cancer-blocking enzymes and protect the body cells from the oxidative stress and damage caused by free radicals.

Improves Cardiovascular Health

Regular consumption of cauliflower ensures blood circulation and helps in maintaining proper functioning of the blood vessels, which can be attributed to the presence of glucoraphanin and vitamin K. Glucoraphanin is converted into isothiocyanates that activate anti-inflammatory activities and prevent the accumulation of lipids in the blood vessels. This aids in the unobstructed flow of blood, which reduces the risk of conditions like atherosclerosis and promotes cardiovascular health. [6] Research has also proved that the antithrombotic and antiplatelet function of Indole-3-carbinol, found in abundance in cauliflower, contributes significantly towards a healthy heart. [7]

Prevents Cancer

Studies have shown that indole-3-carbinol present in cauliflower has chemopreventive and anti-estrogen effects that help in hampering the growth of cancer cells. [8] Research has provided supporting evidence for the fact that consumption of brassica vegetables such as cauliflower assists in reducing the risk of various types of cancers such as lung, bladder, breast, prostate, ovarian, and cervical cancer. [9]

Prevents Stomach Disorders

Cauliflower is a source of dietary fiber that aids in digestion and promotes the elimination of toxins from the body. The presence of glucosinolate, glucoraphanin, and sulforaphane in this vegetable protects the stomach lining and helps in resisting the growth of Heliobacter pylori bacteria. [10] In addition to this defense mechanism, dietary isothiocyanates in cauliflower prevent the risk of various abdominal disorders such as stomach ulcers and colon cancer.

Iron Absorption

Vitamin C present in cauliflower helps to better absorb iron in the blood. [11] This helps to increase the hemoglobin count in the body.

Treats Respiratory Problems

Respiratory papillomatosis is caused by the human papillomavirus that affects the vocal cords in the larynx, trachea, lungs, and bronchi. Studies have shown that increased consumption of cruciferous vegetables, such as cauliflower, aids in reducing the severity of respiratory papillomatosis.

Improves Bone Health

Cauliflower contains vitamin C, which plays an important role in the production of collagen that protects the joints and bones from inflammatory damage. [12] Also, it contains vitamin K, which may help in preventing bone loss in both men and women.

Macular Degeneration

It is rich in vitamin C and antioxidants and thus, is effective in reducing the risk of age-related macular degeneration which can lead to blindness, particularly in the elderly. [13] The sulforaphane protects the retinal tissues from damage caused by oxidative stress, prevents vision impairment, and various eye ailments such as cataracts.

Detoxifies the Body

Cauliflower contains indole-3-carbinol, a phytonutrient that, along with sulforaphane, helps in activating and regulating the function of detoxifying enzymes. [14]

Skin Care

Studies have shown that sulforaphane present in cauliflower is effective in protecting the skin against the damage caused by ultraviolet radiation. [15] The protective action of sulforaphane defends the body against inflammations, skin cancer, UV-induced erythema, and cellular damage. [16]

Hair Care

Cauliflower, along with healthy skin, also promotes hair growth due to the presence of sulphur and silicon.

Treats Nervous Disorders

The sulforaphane and indoles present in cauliflower play a key role in reducing the progression of neurodegenerative diseases. They activate the detoxification enzymes, which elevate the glutathione level and help in treating neuronal injuries caused by inflammation and oxidative stress in Alzheimer’s and Parkinson’s diseases.

Reduces Hypertension

The antioxidant and anti-inflammatory properties of the glucoraphanin and sulforaphane present in cauliflower help in reducing oxidative stress, along with the levels of LDL (bad) cholesterol. It also promotes the stimulation of HDL (good) cholesterol and lowers blood pressure. In addition to this, the fiber and omega-3 fatty acids present in cauliflower also prevent hardening of the arteries.

Maintains Electrolyte Balance

The potassium content in cauliflower helps in maintaining the electrolyte balance in the body, which is essential for the functioning of the nervous system in the transmission of nerve impulses and muscle contractions. [17]

Boosts Immunity

Cauliflower is rich in antioxidants and immune-strengthening nutrients. [18] Along with other healthy components, the presence of vitamin C in it inhibits various infections and strengthens the defense mechanisms of the body by hampering the growth of disease-causing inflammation.

Prevents Obesity

Cauliflower contains indoles, which possess anti-obesity effects. Studies have supported the fact that consumption of cauliflower is beneficial in preventing various inflammatory and metabolic disorders in the body. [19] It also helps in the stimulation of fat-burning thermogenesis, aids in weight loss and prevents obesity.

Helps Foetal Growth

The inclusion of cauliflower in your diet is beneficial during pregnancy due to the presence of essential folate, which helps in a healthy neural development of the baby. [20]

Improves Brain Health

Cauliflower contains choline and phosphorous, which are both effective in repairing cell membranes. [21] This is essential for the efficient functioning of the brain and nervous system for transmitting nerve signals. In addition to this, the presence of potassium and vitamin B6 in cauliflower plays an important role in maintaining brain health and promoting proper communication in the nerves. [22]

Controls Diabetes

Regular intake of cauliflower helps in reducing the risk of diabetes due to the presence of vitamin C and potassium. The potassium content in cauliflower helps in regulating glucose metabolism. It is also utilized by the pancreas for secreting the insulin hormone that combats high blood sugar in the body. [23] In addition to this, studies have supported that the vitamin B6 present in cauliflower is also effective in enhancing the tolerance of glucose in patients with gestational diabetes[24]

Heals Colitis

Studies have suggested that extracts from cauliflower exert anti-inflammatory effects on the symptoms of ulcerative colitis. [25] This protective effect can be attributed to the presence of phenethyl isothiocyanate, which exerts a healing effect on the damage occurred in colon tissues and the colon epithelium.

Prevents Stroke

The consumption of white flesh fruits and vegetables such as cauliflower helps in reducing the risk of stroke, due to the presence of a compound allicin, which also aids in the cleansing of the liver and the blood.

How To Select And Store A Cauliflower?

Cauliflower with clean, tightly bundled, creamy white florets with bright green leaves are the best ones to pick. Yellow, spotted florets with saggy leaves are the ones devoid of nutrition and freshness. Dark-colored patches on the cauliflower may also indicate the presence of a mold disease known as downy mildew. [26] [27]

Cauliflower can be stored in the refrigerator for 5 days. Cut florets needs to be consumed within 4 days as it doesn’t last long.

Healthy Cauliflower Recipes

Cauliflower is a versatile vegetable that has become a favourite in health circles. Here are different ways to serve it:

Side Dish: The florets can be steamed or roasted with spices, or can be made fancier into garlic parmesan roasted cauliflower.

Cauliflower rice: When grated and roasted, it can be used as a low-carb substitute for rice.

Cauliflower crust or wraps: Pizzas and wraps can be made healthy with a crust made of this cruciferous vegetable.

Vegetable and dips: Cauliflower florets, salted and blanched, can be served with hummus or yogurt-based dips as a healthy alternative to chips.

Meat substitute: The vegetable is roasted whole with spices and served as a steak. It can also be dipped in a batter of eggs and fried can be served with rice or as nuggets.

Mashed cauliflower: Mash boiled cauliflower with yogurt to get an antioxidant-packed and lighter substitute for buttery mashed potatoes.

Side Effects

Cauliflower can cause side effects such as allergies, kidney stones, and excess gas. Avoid excess intake and also avoid its use if taking medications such as warfarin and coumadin.

Gas: Cauliflower contains complex carbohydrates that do not get broken down entirely in the digestive tract. These carbohydrates are then fed upon by the intestinal bacteria. This can sometimes result in bloating and the release of odorous gases such as hydrogen and carbon dioxide.

Uric acid: Cauliflower contains purines which can cause various health concerns if consumed in excess. [28]Purines break down to form uric acid and the excessive intake of purine-rich foods can lead to a build-up of uric acid in the body. [29] This can further pave the way for uric acid-related problems such as kidney stones and gout. [30]

Anaphylaxis: Cauliflower may prompt anaphylaxis in some people, which means it can cause a severe bodily allergic reaction to a substance. [31] Warning signs of such allergic reactions include swelling of certain body parts, itching, dyspnea, and breathing complications. It is always advisable to discontinue the intake of cauliflower in the occurrence of such critical symptoms and seek medical attention immediately.

 

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Carrots

24 Amazing Benefits Of Carrots (Gajar) For Skin And Health


Carrots

 

Did You Know...

Carrots are not always orange and can also be found in purple, white, red or yellow. Carrots were the first vegetable to be canned commercially.               

 How to Select

Choose well-shaped, smooth, firm, crisp carrots
with deep color and fresh, green tops. 
Avoid soft, wilted or split carrots.

 

How to Store

Refrigerate carrots in plastic bag with tops removed up to 2 weeks.

 

Nutrition Benefits

Fat free; saturated fat free; low sodium; cholesterol free; excellent source of vitamin A; good source of vitamin C; low calorie.

Top 10 Ways To Enjoy Carrots

 

 

  1. Carrot Casserole.Combine shredded carrots, low-fat shredded cheese and a small amount of margarine. Top with crumbled whole wheat crackers. Bake at 350° F for 30-45 minutes.

 

  1. Power Smoothie.Blend carrots, pineapple juice, low-fat yogurt and honey into a bright orange concoction. 

 

  1. Dip ’em!Carrots are great with vegetable dips, hummus and low-fat dressing. 

 

  1. Homemade Asian Take-Out.Combine sliced carrots, brown rice, one egg, all of your other favorite vegetables, and a small amount of low-sodium soy sauce in a wok. Stir-fry then enjoy a simple Asian-flavored main dish.

 

  1. Add a Sweet Glaze.Combine 100% orange juice, a small amount of brown sugar, and butter in a frying pan. Sauté until combined. Roll cooked carrots in mixture, let cool and enjoy!

 

  1. Add Some Crunch & Vitamin A.Top any favorite salad with sliced or grated carrots.

 

  1. Peanut Butter Dip.Peanut butter isn’t just for celery anymore. Grab some baby carrots and dip away!

 

  1. Slow Cooked & Delectable.Add carrots to all of your favorite soups and slow-cooker recipes. They’re quite tasty in our Turkey Cranberry Stew.

 

  1. Just Grab & Go.Carrots are a great mobile snack and are the perfect ‘keep you busy’ snack at home. Just peel and enjoy!

 

  1. Sweet & Spicy.Combine sweet carrots with stimulating spices to get an irresistible surprise for your taste buds. 

 


Sweet and crunchy, carrots are also called as ‘Gajar‘ in Hindi, ‘Gajjara gadda‘ in Telugu, ‘Mangal Mullangi‘ in Tamil, ‘Karat‘ in Malayalam, ‘Gajjari‘ in Kannada, ‘Gazar‘ in Marathi, ‘Gajar‘ in Punjabi and ‘Gujar/Gajor‘ in Bengali. Carrots have been an important part of vegetarian diets. Who doesn’t love munching on fresh and sweet carrots?

 

Few Facts About Carrots:

Carrots are basically root vegetables belonging to the Apeaceae or Umbelliferrous family, which also includes parsley, parsnip, dill, cumin, etc. A carrot plant has green leaves and a long, slender, orange root that is edible. Baby carrots are tender but they also have less flavour because they are yet to mature.

These vegetables are believed to have originated about 5000 years ago. In fact, you will be surprised to know that carrots used to be red, black, yellow, white, and mostly purple in colour, but not orange. They were first cultivated in Afghanistan, and had purple exteriors with yellow flesh. Bright orange carrots were developed by the Dutch in the middle ages and today, they are the most common ones.

Besides their delicious flavour, carrots contain high amounts of beta-carotene and other health-benefitting compounds such as vitamin A, minerals and antioxidants. Carrots offer several health benefits and are particularly beneficial for organs like the eyes, skin, digestive system and teeth. No doubt, they are a favourite of Bugs Bunny and account for his swiftness, energy and intelligence.

Carrots are often used in juice therapy for the treatment of certain diseases. In fact, carrots were initially grown as medicine for treating a variety of ailments. This vegetable can be eaten both in its raw and cooked forms. It serves as a fat substitute when used as a thickener in soups, sauces, casseroles and quick breads. A steaming bowl of carrot soup is a great way to boost your nutrition in winter.

This crunchy power food is low in calories and contains no fat. However, it can provide you with high doses of vitamin A and other antioxidants. Here are the benefits of eating carrot – for skin, hair and health.

Skin Benefits Of Carrots:

The benefits of carrot for the skin are due to the abundant amounts of Vitamin A and other antioxidants, which protect against various skin problems and help in maintaining skin health.

The benefits of eating carrots for the skin are as follows:

  1. Carrots For Glowing Skin:

The consumption of carrots keeps your skin healthy and vibrant as they are loaded with Vitamin C and antioxidants. Carrots can also be used to prepare an inexpensive and convenient face mask. All you need to do is to mix grated carrot with some honey and apply it as a face mask to get glowing skin.

  1. Treatment Of Blemishes/Scars:

Drinking carrot juice is effective in getting rid of blemishes and scars. You can also apply carrot pulp on your skin to clear the blemishes.

  1. Anti-Ageing Benefits:

Carrots also contain Vitamin C that aids the collagen production in the body. Collagen is a type of protein that is vital for the maintenance of the skin elasticity. It helps prevent wrinkles and locks the process of aging. Vitamin A, being an antioxidant, also attacks the free radicals to prevent the signs of aging like wrinkles, pigmentation and an uneven skin tone.

  1. Sun Protection:

Beta-carotene, found in carrots, is a skin-friendly nutrient that is converted to vitamin A inside the body. It helps in repairing the skin tissues and provides protection against the sun’s harsh rays. The antioxidants and carotenoids protect and condition the skin to increase its immunity against the sun and heal sunburns. In fact, the consumption of carrot juice in summer acts as a natural sun block.

  1. Suitable For Dry Skin:

The deficiency of potassium can lead to a dry skin. Carrots are rich in potassium. Hence, drinking carrot juice can prevent this problem and keep your skin hydrated.

  1. Treatment of Skin Ailments:

Carrots are effective in the prevention and cure of various skin ailments. The antioxidants in this vegetable can treat skin conditions like pimples and acne, rashes, dermatitis and other skin problems caused due to Vitamin A deficiency. However, keep in mind not to consume carrots in excess as they can cause your skin to temporarily turn yellowish-orange in color.

  1. Healing Qualities:

Carrots possess great healing qualities. Raw or grated carrots can be applied to wounds, cuts, and inflammation for quick healing. Their anti-inflammatory properties help to revitalize and tone the skin.

Carrot Facial Masks For Skin:

Wondering about how to use a carrot on the face? Here are a few carrot facial masks for you to check out.

  1. Carrot Moisturizing Facial Mask:

Things you will need:

2 teaspoons of grated carrot

A teaspoon of honey

A teaspoon of milk cream

Few drops of olive oil

Preparation And Usage:

Grind the grated carrots to a smooth paste. Collect this carrot paste in a small bowl and add all the remaining ingredients to it.

Blend well with a spoon and your quick, homemade, carrot moisturizing facial mask is all ready to use.

Cleanse your face with a gentle facial cleanser and apply this carrot mask evenly over your skin.

Let it sit on your face for 10-15 minutes. Splash cold water and wash away after that.

Pat dry to see your soft, glowing and, of course, moisturized skin.

  1. Carrot Calming Facial Spray:

How does our facial skin feel after getting exposed to sunlight and dust? Doesn’t it feel uncomfortable and tanned? Give your skin a carrot spray to get that soothing effect.

Extract the juice from fresh carrots and mix this carrot juice with 2 parts of rose water.

Store this liquid in an old, cleaned spray bottle and, that’s it!

Your homemade, calming, carrot facial spray is ready for usage.

You can use this spray all over your body to reduce heat, tan and sun burns!

Hair Benefits Of Carrots:

Since ages, carrots have been known to promote hair growth and add thickness to the hair. Being loaded with vitamin A, carrots offer the following benefits for your hair.

  1. Treatment Of Hair Loss:

Carrots are great for combating hair loss as they provide your hair with vital vitamins, making them stronger, thicker and shinier. Drinking carrot juice makes your hair healthy. This is the best benefit of carrots for the hair.

  1. Stimulates Hair Growth:

Consuming 3 to 4 ounces of carrot juice daily stimulates the hair growth and thickens your hair. Vitamin C and Vitamin E in carrots improve the circulation in the scalp, thus promoting hair growth and prevent premature graying of hair.

Health Benefits Of Carrots:

The health benefits of carrots are surplus. Let’s have a look at those amazing benefits:

  1. Eye Care:

Carrots are excellent for the eyes, thanks to the presence of the abundant amounts of beta-carotene, which is converted into vitamin A in the liver. This vitamin is converted in the retina to rhodopsin, a purple pigment necessary for night vision. Beta-carotene improves the night vision and protects against eye problems like glaucoma, macular degeneration and senile cataracts. It is also helpful in treating night blindness. A study has proved that the consumption of beta-carotene reduces the risk of macular degeneration by 40%.

  1. Cardiovascular Benefits:

Carrots contain a variety of antioxidants and polyacetylenes which, together, provide a protective shield to the heart. Studies have shown that the consumption of foods high in carotenoids lowers the risk of heart disease. Besides being extremely rich in beta-carotene, carrots also contain alpha-carotene and lutein. The regular consumption of carrots protects your heart from oxidative damage, plaque formation and bad cholesterol elevation. This is because they contain soluble fibers which bind with bile acids.

  1. Prevents Cancer:

Studies have shown that the consumption of carrots can reduce the risk of lung cancer, breast cancer and colon cancer. This is because carrots are rich in the poly-acetylene antioxidant, falcarinol, which fights against cancers by destroying the pre-cancerous cells in the tumors. In this way, carrots possess anti-carcinogenic properties that inhibit the growth of cancer cells in the colon and support the health of the lower digestive tract. This is one of the best health benefits of carrots.

  1. Boosts The Immune System:

Carrots contain a variety of nutrients and antioxidants along with vitamin C, and these will boost your immune system. The regular consumption of carrots creates a protective shield for our body.

  1. Dental Health:

Carrots are beneficial for your teeth and mouth as they scrape off plaque and food particles. Carrots stimulate the gums and facilitate the formation of a lot of saliva. Saliva is alkaline in nature and balances the acid-forming and cavity-forming bacteria. The minerals present in carrots kill the harmful germs in the mouth and prevent tooth decay.

  1. Cleanses The Body:

As stated earlier, carrots contain abundant amounts of Vitamin A which assists the liver in flushing out toxins from the body. It reduces the accumulation of bile and fat in the liver. The soluble fiber, on the other hand, cleanses the colon by facilitating waste elimination.

  1. Prevents Ageing:

The high level of beta carotene in the carrots acts as an antioxidant to prevent and reverse the cell damage done to the body through regular metabolism. Thus, it helps in slowing down the aging of cells.

  1. Beneficial During Menstruation And The Post-Menopausal Phase:

Carrot juice is extremely beneficial for women. This is because the phytoestrogen in carrots helps relieve menstrual pain and regularizes bleeding in those having heavy menstrual flow. It is also beneficial for post-menopausal women as it helps to get rid of hot flushes and stabilizes other menopausal symptoms.

  1. Helpful During Pregnancy:

Carrots are particularly helpful during pregnancy as they aid in the proper development of the fetus and reduce the risk of fetal infections and miscarriage. The regular consumption of carrots is known to help in the production of breast milk and improve its quality.

  1. Prevents Stroke:

According to a research conducted at Harvard University, people who consumed more than six carrots a week are less likely to suffer from strokes in comparison to those who ate only one carrot a month, or less.

  1. Source Of Calcium:

Very few of us are aware of the fact that carrots contain calcium that is vital for the growth and development of bones in children and women.

  1. Digestive Health:

Carrots are a good source of fiber that helps in regularizing the bowel movements and aids digestion. It is also beneficial in conditions like constipation and acid reflux. Besides, this fiber aids in weight loss and in avoiding sugar hikes in the blood.

  1. General Benefits:

Carrots are high in carotenoids that regulate blood sugar. They also contain alkaline elements which purify and revitalize the blood as well as balance the acid-alkaline ratio in the body. The high potassium content in carrots helps in balancing the high levels of sodium associated with hypertension and controls the blood pressure.

Nutritional Value Of Carrots:

Carrots are a nutritious addition to your diet as they are one of the richest sources of beta carotene. They also have an amazing combination of phytonutrients comprising of other carotenoids such as alpha-carotene and lutein, hydroxycinnamon acids, anthocyanins and poly-acetylenes like falcarinol and falcarindiol. They are also important sources of vitamin C, vitamin K, dietary fiber and potassium. They also contain vitamin B6, niacin, folate, vitamin E, enzyme-supporting manganese and molybdenum, and energy-providing vitamin B1, vitamin B2 and phosphorus. The nutritional value of carrots is explained below.

 

See the table for in-depth analysis of nutrients:

Carrots (Daucus carota), Fresh, raw

Nutrition value per 100 g.Total-ORAC value 666 umol TE/100 g.

(Source: USDA National Nutrient data base)

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

41 Kcal

2%

Carbohydrates

9.58 g

7%

Protein

0.93 g

1.5%

Total Fat

0.24 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

2.8 g

7%

VITAMINS

Folates

19 µg

5%

Niacin

0.983 mg

6%

Pantothenic acid

0.273 mg

5.5%

Pyridoxine

0.138 mg

10%

Riboflavin

0.058 mg

4%

Thiamin

0.066 mg

6%

Vitamin A

16706 IU

557%

Vitamin C

5.9 mg

10%

Vitamin K

13.2 µg

11%

ELECTROLYTES

Sodium

69 mg

4.5%

Potassium

320 mg

6.5%

MINERALS

Calcium

33 mg

3%

Copper

0.045 mg

5%

Iron

0.30 mg

4%

Magnesium

12 mg

3%

Manganese

0.143 mg

6%

Phosphorus

35 mg

5%

Selenium

0.1 µg

<1%

Zinc

0.24 mg

2%

PHYTO-NUTRIENTS

Carotene-α

3427 µg

Carotene-ß

8285 µg

Crypto-xanthin-ß

0 µg

Lutein-zeaxanthin

256 µg

 

Calories And fat: Carrots are low in calories with a 100 gram serving providing just 41 calories. They contain negligible amount of fat and absolutely no cholesterol.

Fiber: Carrots are a good source of dietary fiber. A cup of chopped carrots provides about 3.6 grams of dietary fiber. The recommended daily allowance of fiber is 21 to 25 grams for women and 30 to 38 grams for men. Fiber helps in keeping your intestines and arteries clear and clean, and reduces the risk of cardiovascular disease.

Beta Carotene And Vitamin A: Carrots are renowned for their high content of beta carotene. They are a top source of vitamin A with 1 cup serving of chopped carrots providing 1069 micrograms of this vitamin.

Vitamin A is vital for healthy eyes, skin, teeth and bones. The recommended daily allowance (RDA) of vitamin A is 700 micrograms and 900 micrograms for women and men respectively.

Vitamin K: A cup of chopped carrots provides 16.9 micrograms of vitamin K, which is equivalent to 20% of the RDA of 75 to 90 micrograms. This vitamin plays a crucial role in clotting your blood as well as maintaining the bone health, thus reducing the risk of fractures, breaks and osteoporosis.

Vitamin C: Fresh carrots are also a good source of Vitamin C, with a 100 gram serving providing about 9% RDA of this vitamin. Vitamin C is a water-soluble antioxidant that helps in maintaining healthy connective tissue, teeth and gums.

Antioxidants: Carrots contain a variety of antioxidants. They are particularly rich in the poly-acetylene antioxidant, falcarinol. This antioxidant possesses anti-carcinogenic properties as it destroys the pre-cancerous cells in the tumors.

B-Vitamins: Carrots are especially rich in the B-complex group of vitamins such as folic acid, Vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc. that act as co-factors of enzymes.

Minerals: Carrots also contain healthy amounts of minerals like copper, calcium, potassium, manganese and phosphorus.

Now that you know the health, beauty and hair benefits of carrots, you are going to definitely include in your diet routine, won’t you? Does your diet include carrots every day? Or it needs to be introduced? Share your thoughts with us through comments

 

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Cabbage - White

25 Amazing Benefits Of Cabbages For Skin, Hair, And Health


Green, leafy and wholesome, cabbage popularly called ‘Patta gobi’ in Hindi, ‘Gos Koora‘ in Telugu, ‘Muttaikose’ in Tamil, ‘Mutta gose’ in Malayalam, ‘Kosu’ in Kannada, ‘Kobi’ in Gujarati & Marathi, ‘Gobi’ in Punjabi, and ‘Bandha Kopee’ in Bengali, is a low-calorie vegetable. A popular choice in salad recipes, this fiber-rich vegetable offers a host of benefits. Read on to discover the amazing benefits of cabbage.

What Is Cabbage?

Cabbage is an important member of the brassica family which also includes broccoli, cauliflower and Brussel sprouts. where does cabbage come from? It is a round and leafy vegetable that is believed to have originated in the Eastern Mediterranean and Asia Minor. Available all the year round, it forms a part of a healthy diet. Find out here whether is cabbage good for you or not.

Different Types Of Cabbage

Several varieties of cabbage are available to choose from – Savoy, Wombok, January King, red, and green cabbages. They can be eaten raw or cooked. The taste varies from savory to gently sweet. Being rich in vitamins, iron, and potassium, they are widely used in both Eastern and Western cuisines. Given below are a few different cabbages (1).

  1. Green Cabbage

This is the most commonly used type. It has smooth leaves packed tightly and a round shape resembling a large ball. It is also sometimes called as Dutch white

  1. Red Cabbage

Red cabbage, more commonly known as purple cabbage, is a colourful variety from the brassica family. This variety is denser than the green one and has a slight peppery flavour. It is more nutritious than the green variety and is also available in smaller varieties.

  1. Savoy Cabbage

This is a large ball shaped cabbage having loose, darker outer leaves varying from smooth to curly. Its wrinkly leaves are great when wrapped around different fillings. This cabbage’s colour varies from light green to bluish green.

  1. Wombok/Bok Choy

Also known as Chinese cabbage, this variety is basically oval shaped with crinkly leaves having white veins. It is pale green in colour and available in a ‘baby wombok’ size.

Cabbage Nutrition Facts USDA Chart

Here is the detailed information about nutritional value of cabbage:

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

25 kcal

1%

Carbohydrates

5.8 g

4%

Protein

1.3 g

2%

Total Fat

0.1 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.50 mg

6%

VITAMINS

Folates

53 µg

13%

Niacin

0.234 mg

1.5%

Pantothenic acid

0.212 mg

4%

Pyridoxine

0.124 mg

10%

Riboflavin

0.040 mg

3%

Thiamin

0.061 mg

5%

Vitamin A

98 IU

3%

Vitamin C

36.6 mg

61%

Vitamin K

76 µg

63%

ELECTROLYTES

Sodium

18 mg

1%

Potassium

170 mg

3.5%

MINERALS

Calcium

40 mg

4%

Iron

0.47 mg

6%

Magnesium

12 mg

3%

Manganese

0.160 mg

7%

Phosphorus

26 mg

3.5%

Zinc

0.18 mg

1.5%

PHYTO-NUTRIENTS

Carotene-a

33 µg

Carotene-ß

42 µg

Lutein-zeaxanthin

30 µg

 

One serving or one cup of cabbage provides a person with 91.7 percent of the daily required value of Vitamin K and 50.3 percent of the daily required value of the Vitamin C. Vitamin B6, manganese, folate, vitamin B2 and B1, potassium, calcium, magnesium and Vitamin A are abundantly found in cabbage. It also consists of small amounts of zinc, manganese, and iron. Cabbage health benefits simply cannot be ignored!

Now that we know the cabbage nutritional value, let’s look into what are the health benefits of cabbage.

 

 

Cabbage Benefits For Skin

Leafy greens are considered great for skin, and cabbage is no exception. Cabbage contains ‘indole-3-carbonile’ which is a powerful antioxidant. It is responsible for detoxifying your liver. This is beneficial for the skin as well because it removes the toxins, which if accumulated in the blood, cause dull and blemished skin. Thus, the skin benefits of eating cabbage are many.

  1. Anti-Aging Benefits

Regular consumption of cabbage along with other cruciferous vegetables can provide anti-aging benefits to the skin. The rich amount of Vitamin C in this vegetable keeps the skin youthful and delays the aging process. Moreover, Vitamin A in cabbage juice works together with Vitamin D to make your skin clear and healthy. It also avoids the destruction of skin cells due to ultraviolet rays.

  1. Healing Properties

Cabbage has excellent skin healing properties. When used as a poultice, cabbage is effective in curing skin eruptions such as eczema, psoriasis, acne, rashes, insect bites, leg ulcers, and wounds. It helps cure arthritis as well. You can prepare the poultice by grating or processing some cabbage in a blender. Wrap the content mixed with some water in a cloth. Place it on the affected area for about 15 minutes. You can also crush the leaves and apply them directly on the affected areas. Regular application of this poultice, as well as eating cabbage, can help you heal faster.

  1. Provides Flawless Skin

It is appreciable for its beautifying effects, and it also has a role in promoting healthy skin. If you are suffering from pimples or other skin irritations, cabbage can be the solution. All you need to do is to steam the upper leaves of cabbage and remove all the veins. Compress the leaves between a linen cloth and cotton to make them smooth and soft. Place the compress on the affected area overnight and experience spotless skin next morning.

  1. Vitamin E Improves Skin Complexion

Its juice is also excellent for improving complexion. It has potassium in it which is instrumental in purifying your body and skin. The high levels of Vitamin A rejuvenate your tissues while sulfur helps in fighting the infection. Vitamin E is often used as an ingredient in skincare products and supplements. The ultimate result is glowing and fairer skin.

  1. Sulfur Prevents Acne

Sulfur is considered as ‘Nature’s beauty mineral’. Because of its drying effect, it plays an important role in drying acne and breakouts. Moreover, it is vital for the synthesis of keratin, a protein substance that is essential for healthy hair, nails and skin. It also helps in cleansing your blood and removing bacteria and toxins from your body.

  1. Cleansing Property

One of the best skin benefits of cabbage is that its juice is extremely effective in cleansing your body as cabbages are abundant in Vitamin C. If you are suffering from acne, drinking cabbage juice can help in clearing it up. Cabbage juice can also heal infected gums caused by gingivitis.

Hair Benefits Of Cabbage

Being loaded with nutrients such as vitamins, calcium, sulfur, iron, and magnesium, cabbage is equally beneficial for your hair. Some of the benefits of cabbage for hair are given below.

 

  1. Stimulates Hair Growth

Just like other green vegetables, cabbage has a high content of Vitamin A. Vitamin A is an antioxidant that stimulates hair growth. Applying a mixture of boiled cabbage and freshly squeezed lemon juice on the scalp can facilitate hair growth. Mash ½ cup boiled cabbage and 1/8 cup fresh lemon juice in a blender to form a thick paste. Massage this mixture on your scalp, leave it for 30 minutes and then shampoo and condition your hair as usual. This can be done twice a week.

  1. Smooth And Healthy Hair

Cabbage nourishes your hair, thus providing you with silky, shining hair. Apply its juice on your scalp and the roots of your hair. Shampoo your hair after an hour. This will make your hair smooth and silky.

  1. Prevents Hair Loss

Raw cabbage and cucumber juices are rich in silicon and sulfur, two vital minerals that stimulate hair growth and prevent hair loss. Apply a mixture of 30 ml cabbage juice and 30 ml cucumber juice on your scalp and hair roots, massage thoroughly for 10-15 minutes before going to bed and wash off the next morning. This should be done thrice a week for maximum benefits.

  1. Conditions Dry Hair

Eating raw cabbage or making it in juice form is also beneficial for dry hair as it makes it soft and shiny. Try drinking a mixture of 80 ml of raw carrot and cucumber juice and 40 ml of raw cabbage juice to get healthy and beautiful hair.

Health Benefits Of Cabbage

Here mentioned are some of the best cabbage health benefits.

  1. Helps Prevent Cancer

There are many properties in cabbage that help fight cancer causing cells. These ingredients include diindolylmethane (DIM), sinigrin, lupeol, sulforaphane and indole 3 – carbinol (I3C). The sulforaphane and the I3C compounds are known to increase anti-cancer effects.

  1. Immunity Booster

It has a very high content of Vitamin C. Thus cabbage helps in strengthening one’s immunity system and also assists in curbing free radicals.

  1. Anti-inflammatory Properties

It is also very rich in amino acids which help fight inflammation.

  1. Eliminates The Risk Of Cataract

The beta-carotene content in cabbage helps in prevention of macular degeneration of the eyes and thus, keeps cataract at bay.

  1. Reduces Risk Of Alzheimer’s Disease

The latest research states that consuming cabbage, especially the red ones, can prevent Alzheimer’s. Vitamin K that is widely found in cabbage is responsible for this.

  1. Cabbage For Ulcers

Peptic or stomach ulcers are healed by eating cabbage. Its juice has anti-ulcer properties owing to its high content of glutamine.

  1. Cabbage Benefits Weight Loss

It is considered to be the best dish for those who constantly watch their weight. So, how many calories in cabbage? Well, an entire cup of cooked cabbage contains merely 33 calories. Thus, a cabbage soup diet would mean endless bowls with absolutely no weight gain.

  1. Provides Relief From Constipation

Is cabbage good for constipation? Well, proper digestion is facilitated due to the presence of higher amounts of fiber in cabbage. This helps in providing relief from constipation.

  1. Provides Relief From Sore Muscles

Lactic acid present in it is known to provide effective relief from sore muscles.

  1. Encourages Proper Digestion

Dietary fiber is essential for proper digestion of food and Chinese cabbage contains a lot of that. When you eat this veggie, you consume enough of this nutrient and develop bulk inside your digestive tract. It eventually accelerates your digestion by removing unnecessary materials from our body.

  1. Maintains Cardiovascular Health

Including Chinese cabbage or bok choy in your diet can be extremely beneficial for your heart. It is because the vegetable is full of two most important minerals – calcium and potassium, which can regulate the blood pressure levels efficiently. The amount of sodium present in it is also quite low, which is good for maintaining the health of the cardiac system.

  1. Is Cabbage Good For Diabetics

Yes, absolutely! Potassium present in bok choy not only helps in treating hypertension, but it also takes part in keeping your blood sugar level under control. The mineral can also stimulate our mental well-being by relieving tension, stress and anxiety.

  1. For Strong Bones And Teeth

Chinese cabbage keeps your bones and teeth strong with the help of calcium and vitamin K present in it. Besides, calcium is good for upkeeping the standard functionalities of the muscles and nerves. Conversely, vitamin k can facilitate the clotting of blood, thereby preventing hemorrhage.

  1. Rich In Antioxidants

Like many other leafy green vegetables, Chinese cabbage is also rich in anti-oxidants. According to nutritionists, only one cup of this vegetable can satisfy almost 50% of the daily intake requirement of vitamin A and vitamin C. Both of these vitamins are crucial for curbing the adverse effects of free radicals on your body and keeping you free from a number of fatal diseases. In other words, you should have this vegetable regularly for conditioning the defense mechanisms of the body.

  1. Cabbage During Pregnancy

It is a fabulous food for pregnant women. It has been seen that Chinese cabbage can meet the nutritional requirements of would-be mothers easily as it is high in folic acid. From providing nourishment to the fetus during pregnancy to promoting the production of milk during lactation, benefits of this vegetable is truly multifaceted.

 

How To Select And Store Cabbages

Selection Tips

  • Different varieties of cabbages are available in supermarkets all the year round. Always choose cabbage heads that are large, firm and dense. They should be heavy for their size with bright, crisp and colourful leaves which are devoid of cracks, blemishes, bruises or insect nibbles.
  • Fresh cabbages generally have abundant outer leaves. Greengrocers often pull out the wilted outer leaves as the cabbage ages to make it look fresh.
  • Avoid those cabbages that are fluffy or whose outer leaves have been stripped away.
  • Check the bottom of the cabbage to ensure that the leaves are tightly packed.
  • If the leaves are beginning to separate from the stem, it indicates that the cabbage has aged.
  • Green and red cabbages should have shiny and compact leaves.
  • Also, avoid buying cabbage that is either halved or shredded as precut cabbage loses its valuable Vitamin C content.

Storage Tips

  • While storing, it should be ensured that it retains its freshness and Vitamin C content, and this can be best done by keeping it cold.
  • Loose-leaved cabbages do not last long, and should be stored in a cool, dark place.
  • The whole head of cabbage should be kept in a plastic bag and can be stored in the refrigerator for up to a week or two.
  • Red and green cabbages can be stored for two weeks while Savoy cabbage can last for a week.
  • It should be noted that the older the cabbage gets, the stronger is the flavour and odor. A cabbage remains fresh as long as its head is not chopped off. Lose leaves lose their freshness rapidly.
  • In case you need half a head of cabbage, the remaining half should be placed in a plastic bag with few drops of water on the cut side and refrigerated to enable it to last a few more days.
  • Another way to store it is to freeze it. For this purpose, cut the vegetable into coarse shreds and blanch for about two minutes in boiling water. Drain and chill the shreds. Place them in airtight containers and freeze.
  • Cooked cabbage can also be refrigerated in a covered container for up to 4 days.

 

 

Uses Of Cabbage

  • Cleaning and washing any vegetable is extremely important before cooking it. As far as cabbage is concerned, you can start off by removing the thick outer leaves and cutting it into pieces.
  • It should be washed in running water. Soak it in salt water or vinegar water for 15-20 minutes in case you notice any signs of worms or insects.
  • It is advisable to cut and wash it just before cooking to retain its Vitamin C content.
  • Always use a stainless steel knife to cut it, as the phytonutrients in this vegetable react with carbon steel, turning the leaves black.
  • For cutting it into smaller pieces, first quarter it and then remove the core.

 

How To Cook Cabbage Healthy?

How to eat cabbage? Various cooking methods can be used to reap the numerous benefits from cabbage. This vegetable can form part of many dishes such as healthy cabbage salad, soups, and casseroles. While cooking it, care should be taken not to overcook it as this can intensify its pungent odor. Instead, it can be steamed, baked, boiled, sautéed, stuffed or stir-fried to achieve best results. It can even be eaten raw.

Cabbage can greatly complement vegetables such as potatoes, onions and carrots; and meat such as corned beef, bacon, pork, and sausage. It is excellent with herbs and spices such as celery seed, nutmeg, walnuts, garlic, dill weed, mustard seed, tarragon, black pepper, and thyme. Some of the healthy way to cook cabbage are given below.

  • Red or purple cabbage leaves can be used to decorate side dishes or salads on the plate. Hollowed out cabbage heads can make excellent serving containers for cold dips and spreads.
  • Savoy cabbage can be stir-fried with garlic, ginger and chilies along with a dash of soy sauce to make a delicious dish.
  • Green cabbage can be sliced with carrots, toasted nuts and dressed with olive oil and lemon juice in a salad.
  • White cabbage can also be sliced and added to chopped ripe mangoes, onion and walnut pieces and dressed with vinaigrette.
  • It can be cooked in its simplest manner. Boil some water and add chopped cabbage and sugar and meat seasoning. Simmer for about 35 minutes.
  • You can prepare stuffed cabbage rolls by removing the core and stuffing it with other vegetables, and cook for 3 minutes until softened. This can be served with sauce.
  • Red cabbage can be shredded into fine pieces, seasoned with cut apples and vinegar and cooked for 1 minute.
  • A low-calorie cabbage dish can be made by cooking the cabbage leaves over medium heat with a mixture of cucumber juice and mustard.
  • Small pieces of steamed cabbage and other vegetables can also be added to it. The mixture should be cooked until the cabbage becomes a little crisp.
  • Cabbage can be cooked in milk for 3 to 4 minutes and seasoned with salt and pepper.

So, now that you know about cabbage facts, why is cabbage good for you, make sure you start eating cabbage every day. Reap the benefits of cabbage vegetable and live a healthy life.

Hope you liked our post on amazing cabbage benefits. How do you like your cabbage? Do let us know in the comments section below.

 

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Cabbage - Red

25 Amazing Benefits Of Cabbages For Skin, Hair, And Health


Green, leafy and wholesome, cabbage popularly called ‘Patta gobi’ in Hindi, ‘Gos Koora‘ in Telugu, ‘Muttaikose’ in Tamil, ‘Mutta gose’ in Malayalam, ‘Kosu’ in Kannada, ‘Kobi’ in Gujarati & Marathi, ‘Gobi’ in Punjabi, and ‘Bandha Kopee’ in Bengali, is a low-calorie vegetable. A popular choice in salad recipes, this fiber-rich vegetable offers a host of benefits. Read on to discover the amazing benefits of cabbage.

What Is Cabbage?

Cabbage is an important member of the brassica family which also includes broccoli, cauliflower and Brussel sprouts. where does cabbage come from? It is a round and leafy vegetable that is believed to have originated in the Eastern Mediterranean and Asia Minor. Available all the year round, it forms a part of a healthy diet. Find out here whether is cabbage good for you or not.

Different Types Of Cabbage

Several varieties of cabbage are available to choose from – Savoy, Wombok, January King, red, and green cabbages. They can be eaten raw or cooked. The taste varies from savory to gently sweet. Being rich in vitamins, iron, and potassium, they are widely used in both Eastern and Western cuisines. Given below are a few different cabbages (1).

  1. Green Cabbage

This is the most commonly used type. It has smooth leaves packed tightly and a round shape resembling a large ball. It is also sometimes called as Dutch white

  1. Red Cabbage

Red cabbage, more commonly known as purple cabbage, is a colourful variety from the brassica family. This variety is denser than the green one and has a slight peppery flavour. It is more nutritious than the green variety and is also available in smaller varieties.

  1. Savoy Cabbage

This is a large ball shaped cabbage having loose, darker outer leaves varying from smooth to curly. Its wrinkly leaves are great when wrapped around different fillings. This cabbage’s colour varies from light green to bluish green.

  1. Wombok/Bok Choy

Also known as Chinese cabbage, this variety is basically oval shaped with crinkly leaves having white veins. It is pale green in colour and available in a ‘baby wombok’ size.

Cabbage Nutrition Facts USDA Chart

Here is the detailed information about nutritional value of cabbage:

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

25 kcal

1%

Carbohydrates

5.8 g

4%

Protein

1.3 g

2%

Total Fat

0.1 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.50 mg

6%

VITAMINS

Folates

53 µg

13%

Niacin

0.234 mg

1.5%

Pantothenic acid

0.212 mg

4%

Pyridoxine

0.124 mg

10%

Riboflavin

0.040 mg

3%

Thiamin

0.061 mg

5%

Vitamin A

98 IU

3%

Vitamin C

36.6 mg

61%

Vitamin K

76 µg

63%

ELECTROLYTES

Sodium

18 mg

1%

Potassium

170 mg

3.5%

MINERALS

Calcium

40 mg

4%

Iron

0.47 mg

6%

Magnesium

12 mg

3%

Manganese

0.160 mg

7%

Phosphorus

26 mg

3.5%

Zinc

0.18 mg

1.5%

PHYTO-NUTRIENTS

Carotene-a

33 µg

Carotene-ß

42 µg

Lutein-zeaxanthin

30 µg

 

One serving or one cup of cabbage provides a person with 91.7 percent of the daily required value of Vitamin K and 50.3 percent of the daily required value of the Vitamin C. Vitamin B6, manganese, folate, vitamin B2 and B1, potassium, calcium, magnesium and Vitamin A are abundantly found in cabbage. It also consists of small amounts of zinc, manganese, and iron. Cabbage health benefits simply cannot be ignored!

Now that we know the cabbage nutritional value, let’s look into what are the health benefits of cabbage.

 

 

Cabbage Benefits For Skin

Leafy greens are considered great for skin, and cabbage is no exception. Cabbage contains ‘indole-3-carbonile’ which is a powerful antioxidant. It is responsible for detoxifying your liver. This is beneficial for the skin as well because it removes the toxins, which if accumulated in the blood, cause dull and blemished skin. Thus, the skin benefits of eating cabbage are many.

  1. Anti-Aging Benefits

Regular consumption of cabbage along with other cruciferous vegetables can provide anti-aging benefits to the skin. The rich amount of Vitamin C in this vegetable keeps the skin youthful and delays the aging process. Moreover, Vitamin A in cabbage juice works together with Vitamin D to make your skin clear and healthy. It also avoids the destruction of skin cells due to ultraviolet rays.

  1. Healing Properties

Cabbage has excellent skin healing properties. When used as a poultice, cabbage is effective in curing skin eruptions such as eczema, psoriasis, acne, rashes, insect bites, leg ulcers, and wounds. It helps cure arthritis as well. You can prepare the poultice by grating or processing some cabbage in a blender. Wrap the content mixed with some water in a cloth. Place it on the affected area for about 15 minutes. You can also crush the leaves and apply them directly on the affected areas. Regular application of this poultice, as well as eating cabbage, can help you heal faster.

  1. Provides Flawless Skin

It is appreciable for its beautifying effects, and it also has a role in promoting healthy skin. If you are suffering from pimples or other skin irritations, cabbage can be the solution. All you need to do is to steam the upper leaves of cabbage and remove all the veins. Compress the leaves between a linen cloth and cotton to make them smooth and soft. Place the compress on the affected area overnight and experience spotless skin next morning.

  1. Vitamin E Improves Skin Complexion

Its juice is also excellent for improving complexion. It has potassium in it which is instrumental in purifying your body and skin. The high levels of Vitamin A rejuvenate your tissues while sulfur helps in fighting the infection. Vitamin E is often used as an ingredient in skincare products and supplements. The ultimate result is glowing and fairer skin.

  1. Sulfur Prevents Acne

Sulfur is considered as ‘Nature’s beauty mineral’. Because of its drying effect, it plays an important role in drying acne and breakouts. Moreover, it is vital for the synthesis of keratin, a protein substance that is essential for healthy hair, nails and skin. It also helps in cleansing your blood and removing bacteria and toxins from your body.

  1. Cleansing Property

One of the best skin benefits of cabbage is that its juice is extremely effective in cleansing your body as cabbages are abundant in Vitamin C. If you are suffering from acne, drinking cabbage juice can help in clearing it up. Cabbage juice can also heal infected gums caused by gingivitis.

Hair Benefits Of Cabbage

Being loaded with nutrients such as vitamins, calcium, sulfur, iron, and magnesium, cabbage is equally beneficial for your hair. Some of the benefits of cabbage for hair are given below.

 

  1. Stimulates Hair Growth

Just like other green vegetables, cabbage has a high content of Vitamin A. Vitamin A is an antioxidant that stimulates hair growth. Applying a mixture of boiled cabbage and freshly squeezed lemon juice on the scalp can facilitate hair growth. Mash ½ cup boiled cabbage and 1/8 cup fresh lemon juice in a blender to form a thick paste. Massage this mixture on your scalp, leave it for 30 minutes and then shampoo and condition your hair as usual. This can be done twice a week.

  1. Smooth And Healthy Hair

Cabbage nourishes your hair, thus providing you with silky, shining hair. Apply its juice on your scalp and the roots of your hair. Shampoo your hair after an hour. This will make your hair smooth and silky.

  1. Prevents Hair Loss

Raw cabbage and cucumber juices are rich in silicon and sulfur, two vital minerals that stimulate hair growth and prevent hair loss. Apply a mixture of 30 ml cabbage juice and 30 ml cucumber juice on your scalp and hair roots, massage thoroughly for 10-15 minutes before going to bed and wash off the next morning. This should be done thrice a week for maximum benefits.

  1. Conditions Dry Hair

Eating raw cabbage or making it in juice form is also beneficial for dry hair as it makes it soft and shiny. Try drinking a mixture of 80 ml of raw carrot and cucumber juice and 40 ml of raw cabbage juice to get healthy and beautiful hair.

Health Benefits Of Cabbage

Here mentioned are some of the best cabbage health benefits.

  1. Helps Prevent Cancer

There are many properties in cabbage that help fight cancer causing cells. These ingredients include diindolylmethane (DIM), sinigrin, lupeol, sulforaphane and indole 3 – carbinol (I3C). The sulforaphane and the I3C compounds are known to increase anti-cancer effects.

  1. Immunity Booster

It has a very high content of Vitamin C. Thus cabbage helps in strengthening one’s immunity system and also assists in curbing free radicals.

  1. Anti-inflammatory Properties

It is also very rich in amino acids which help fight inflammation.

  1. Eliminates The Risk Of Cataract

The beta-carotene content in cabbage helps in prevention of macular degeneration of the eyes and thus, keeps cataract at bay.

  1. Reduces Risk Of Alzheimer’s Disease

The latest research states that consuming cabbage, especially the red ones, can prevent Alzheimer’s. Vitamin K that is widely found in cabbage is responsible for this.

  1. Cabbage For Ulcers

Peptic or stomach ulcers are healed by eating cabbage. Its juice has anti-ulcer properties owing to its high content of glutamine.

  1. Cabbage Benefits Weight Loss

It is considered to be the best dish for those who constantly watch their weight. So, how many calories in cabbage? Well, an entire cup of cooked cabbage contains merely 33 calories. Thus, a cabbage soup diet would mean endless bowls with absolutely no weight gain.

  1. Provides Relief From Constipation

Is cabbage good for constipation? Well, proper digestion is facilitated due to the presence of higher amounts of fiber in cabbage. This helps in providing relief from constipation.

  1. Provides Relief From Sore Muscles

Lactic acid present in it is known to provide effective relief from sore muscles.

  1. Encourages Proper Digestion

Dietary fiber is essential for proper digestion of food and Chinese cabbage contains a lot of that. When you eat this veggie, you consume enough of this nutrient and develop bulk inside your digestive tract. It eventually accelerates your digestion by removing unnecessary materials from our body.

  1. Maintains Cardiovascular Health

Including Chinese cabbage or bok choy in your diet can be extremely beneficial for your heart. It is because the vegetable is full of two most important minerals – calcium and potassium, which can regulate the blood pressure levels efficiently. The amount of sodium present in it is also quite low, which is good for maintaining the health of the cardiac system.

  1. Is Cabbage Good For Diabetics

Yes, absolutely! Potassium present in bok choy not only helps in treating hypertension, but it also takes part in keeping your blood sugar level under control. The mineral can also stimulate our mental well-being by relieving tension, stress and anxiety.

  1. For Strong Bones And Teeth

Chinese cabbage keeps your bones and teeth strong with the help of calcium and vitamin K present in it. Besides, calcium is good for upkeeping the standard functionalities of the muscles and nerves. Conversely, vitamin k can facilitate the clotting of blood, thereby preventing hemorrhage.

  1. Rich In Antioxidants

Like many other leafy green vegetables, Chinese cabbage is also rich in anti-oxidants. According to nutritionists, only one cup of this vegetable can satisfy almost 50% of the daily intake requirement of vitamin A and vitamin C. Both of these vitamins are crucial for curbing the adverse effects of free radicals on your body and keeping you free from a number of fatal diseases. In other words, you should have this vegetable regularly for conditioning the defense mechanisms of the body.

  1. Cabbage During Pregnancy

It is a fabulous food for pregnant women. It has been seen that Chinese cabbage can meet the nutritional requirements of would-be mothers easily as it is high in folic acid. From providing nourishment to the fetus during pregnancy to promoting the production of milk during lactation, benefits of this vegetable is truly multifaceted.

 

How To Select And Store Cabbages

Selection Tips

  • Different varieties of cabbages are available in supermarkets all the year round. Always choose cabbage heads that are large, firm and dense. They should be heavy for their size with bright, crisp and colourful leaves which are devoid of cracks, blemishes, bruises or insect nibbles.
  • Fresh cabbages generally have abundant outer leaves. Greengrocers often pull out the wilted outer leaves as the cabbage ages to make it look fresh.
  • Avoid those cabbages that are fluffy or whose outer leaves have been stripped away.
  • Check the bottom of the cabbage to ensure that the leaves are tightly packed.
  • If the leaves are beginning to separate from the stem, it indicates that the cabbage has aged.
  • Green and red cabbages should have shiny and compact leaves.
  • Also, avoid buying cabbage that is either halved or shredded as precut cabbage loses its valuable Vitamin C content.

Storage Tips

  • While storing, it should be ensured that it retains its freshness and Vitamin C content, and this can be best done by keeping it cold.
  • Loose-leaved cabbages do not last long, and should be stored in a cool, dark place.
  • The whole head of cabbage should be kept in a plastic bag and can be stored in the refrigerator for up to a week or two.
  • Red and green cabbages can be stored for two weeks while Savoy cabbage can last for a week.
  • It should be noted that the older the cabbage gets, the stronger is the flavour and odor. A cabbage remains fresh as long as its head is not chopped off. Lose leaves lose their freshness rapidly.
  • In case you need half a head of cabbage, the remaining half should be placed in a plastic bag with few drops of water on the cut side and refrigerated to enable it to last a few more days.
  • Another way to store it is to freeze it. For this purpose, cut the vegetable into coarse shreds and blanch for about two minutes in boiling water. Drain and chill the shreds. Place them in airtight containers and freeze.
  • Cooked cabbage can also be refrigerated in a covered container for up to 4 days.

 

 

Uses Of Cabbage

  • Cleaning and washing any vegetable is extremely important before cooking it. As far as cabbage is concerned, you can start off by removing the thick outer leaves and cutting it into pieces.
  • It should be washed in running water. Soak it in salt water or vinegar water for 15-20 minutes in case you notice any signs of worms or insects.
  • It is advisable to cut and wash it just before cooking to retain its Vitamin C content.
  • Always use a stainless steel knife to cut it, as the phytonutrients in this vegetable react with carbon steel, turning the leaves black.
  • For cutting it into smaller pieces, first quarter it and then remove the core.

 

How To Cook Cabbage Healthy?

How to eat cabbage? Various cooking methods can be used to reap the numerous benefits from cabbage. This vegetable can form part of many dishes such as healthy cabbage salad, soups, and casseroles. While cooking it, care should be taken not to overcook it as this can intensify its pungent odor. Instead, it can be steamed, baked, boiled, sautéed, stuffed or stir-fried to achieve best results. It can even be eaten raw.

Cabbage can greatly complement vegetables such as potatoes, onions and carrots; and meat such as corned beef, bacon, pork, and sausage. It is excellent with herbs and spices such as celery seed, nutmeg, walnuts, garlic, dill weed, mustard seed, tarragon, black pepper, and thyme. Some of the healthy way to cook cabbage are given below.

  • Red or purple cabbage leaves can be used to decorate side dishes or salads on the plate. Hollowed out cabbage heads can make excellent serving containers for cold dips and spreads.
  • Savoy cabbage can be stir-fried with garlic, ginger and chilies along with a dash of soy sauce to make a delicious dish.
  • Green cabbage can be sliced with carrots, toasted nuts and dressed with olive oil and lemon juice in a salad.
  • White cabbage can also be sliced and added to chopped ripe mangoes, onion and walnut pieces and dressed with vinaigrette.
  • It can be cooked in its simplest manner. Boil some water and add chopped cabbage and sugar and meat seasoning. Simmer for about 35 minutes.
  • You can prepare stuffed cabbage rolls by removing the core and stuffing it with other vegetables, and cook for 3 minutes until softened. This can be served with sauce.
  • Red cabbage can be shredded into fine pieces, seasoned with cut apples and vinegar and cooked for 1 minute.
  • A low-calorie cabbage dish can be made by cooking the cabbage leaves over medium heat with a mixture of cucumber juice and mustard.
  • Small pieces of steamed cabbage and other vegetables can also be added to it. The mixture should be cooked until the cabbage becomes a little crisp.
  • Cabbage can be cooked in milk for 3 to 4 minutes and seasoned with salt and pepper.

So, now that you know about cabbage facts, why is cabbage good for you, make sure you start eating cabbage every day. Reap the benefits of cabbage vegetable and live a healthy life.

Hope you liked our post on amazing cabbage benefits. How do you like your cabbage? Do let us know in the comments section below.

 

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$4.72
Butter Beans

Butter Beans Nutrition Facts Good Healthy Life


The health benefits of butter beans, also known as lima beans, made them the mainstay of the Native American diet as a major source of protein, fiber, iron and B vitamins.

 

Low-Calorie, Low-Fat Food

Butter beans are good for you as a low-fat low-calorie food. A 1/2-cup serving of butter beans contains 77 calories per 100 grams. Butter beans are considered a low-energy-dense food, which means it has a low-calorie content compared to its serving size. Including more low-energy-dense foods in your diet helps control hunger when limiting your calorie intake, which may help you lose weight or maintain a healthy weight. As a very low-fat source, with only one gram per 1/2 cup, butter beans make a healthy alternative to fatty meats that are high in the cholesterol-raising saturated fat.

Healthy Carbs in Butter Beans

Carbs found in butter beans should be an essential component of your diet to provide your body with energy. While carbs are found in a variety of different foods, it is important that most of your carbs come from healthy sources. The Harvard School of Public Health considers beans, like butter beans, to be among your healthiest choices. A 1/2-cup serving of butter beans contains 17 grams of carbs.

Protein Content of Butter Beans

Butter beans contain protein, essential for the regeneration of cells, tissues and muscle. A 1/2-cup serving of butter beans contains 6 grams of protein toward your daily goal of 46 grams for women and 56 grams for men. Butter beans are considered an incomplete protein because they don't offer all of the amino acids required by your body. To make your meal of beans a complete protein, serve with rice, lentils, seeds or corn.

Vitamins and Mineral Content

The nutrition in butter beans provides almost half of your daily requirements for manganese, in addition to providing iron, zinc, magnesium, potassium, phosphorus and valuable antioxidants says Mercola Food Facts. You need adequate intakes of iron to help transport oxygen from your lungs to the rest of your body. Zinc is necessary for cellular metabolism and supports the immune system, wound healing and cell division, according to the Office of Dietary Supplements. Magnesium helps make protein and is needed for producing energy. Butter beans are also a source of B vitamins, specifically thiamine, riboflavin and folate, which are necessary for turning the carbs you eat into energy.

Beans Excel in Fiber

The greatest health benefit of butter beans is in the fiber they provide. The current average dietary fiber intake among Americans is about 15 grams, which is have the recommended amount of 25 to 30 grams a day from food. A 1/2-cup serving of butter beans provide 53% of your recommended daily requirement, says Mercola Food Facts. Important in normal digestion and in the protection of the colon, fiber-rich beans acts as a laxative. Fiber in beans also helps to reduce blood cholesterol by decreasing re-absorption in the colon and may help lower your risk of heart disease, diabetes and some types of cancer.

Cooking Butter Beans

There are many recipes that make use of the nutritional value of butter beans, also known as lima beans. Fresh butter beans and beans that have been soaked for six hours take about 30 minutes to cook. If you have a slow cooker, it will take less time. To cook butter beans, shell and wash the beans thoroughly and put them in a saucepan with water and salt. When they are tender, drain, add butter and sprinkle with pepper before serving. If you wish, you can add sauteed onions or red pepper flakes. Another idea is to cover the cooked beans with olive oil, salt, lime juice and cayenne and roast them in the oven until they are slightly brown. Leftover beans are terrific sprinkled on salads or used in soup and added to pasta to add protein. You can also use canned butter beans for a quick and convenient meal, but be aware of the higher salt content.

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Broccoli

21 Best Benefits Of Broccoli For Skin, Hair, And Health


Broccoli

 

Did You Know...

his yummy veggie is worth 12 points when playing Scrabble.

 

How to Select

Choose odorless broccoli heads with tight, bluish-green florets.

 

How to Store

Refrigerate broccoli and use within 3-5 days.

 

Nutrition Benefits

Low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium.

 

 

 

Top 10 Ways To Enjoy Broccoli

 

  1. Bake It.Anytime you’re considering frying … chances are you can bake it instead! Enjoy our kid-friendly Crazy Curly Broccoli Bake as a great side to any dish.

 

  1. About the Stalks.Yes, they’re nutritious too! Cube broccoli stalks and add to your favourite soup or casserole for a boost of nutrition.

 

  1. Perfect in Pasta.Blanche broccoli florets and add to your favourite whole wheat pasta salad before chilling, or toss with a little olive oil and add to hot pasta for a delicious and filling dish.

 

  1. Stir-Fry.Broccoli is a great addition to any stir-fry; it adds nutrition, flavour and texture. 

 

  1. Steam It.Steaming locks in nutrition and colour so your plate looks as good as 
    it is good for

 

  1. Surprise the Kids.The easiest way to get your kids to eat broccoli is to add it to a dish they already like. Just mix it, blend it, toss it and cover it up! If your kids already like broccoli … add a little more!

 

  1. Gratein Slaw! Literally … grate it … just like you would cabbage. Grate broccoli stalks and use them instead of [or in addition to] cabbage in your favourite cole slaw recipe.

 

  1. Right Out of the Bag.Raw broccoli is great for snacking, dipping or munching when you’re bored. It also adds a little crunch to green or fruit salads. So toss some on! 

 

  1. Make your soups mean something! Adding lots of broccoli and other vegetables to almost any soup adds nutrition, flavour and texture, resulting in a very satisfying dish. 

 

  1. Broccoli & Eggs.Add some colour and nutrition to your breakfast or brunch! Toss some broccoli into a frittata or quiche, or fold a handful into your omelette.

 


Have a cup of broccoli, and you have had most of the nutrients you require for the day. Notorious for having been shoved down your throat (almost) by your mom, broccoli is what we can call the super mini tree. And here, we discuss what it can do for you – the excellent broccoli benefits. Read on.

 

Table Of Contents

What Is Broccoli?

Is Broccoli Good For You?

What Is The History Of Broccoli?

Any Interesting Facts About Broccoli?

What Is The Nutritional Profile Of Broccoli?

What Are The Health Benefits Of Broccoli?

What Are The Benefits For Skin?

What About Broccoli Benefits For Hair?

How To Select And Store Broccoli

Tips For Using Broccoli (For Cooking/Eating)

Popular Broccoli Recipes

Where To Buy Broccoli Sprouts?

What Are The Side Effects Of Broccoli?

 

What Is Broccoli?

A green plant from the cabbage family, broccoli is a superfood. It is one of the healthiest cruciferous vegetables, whose large flowering head is often eaten for its nutritional properties. It is often consumed boiled or steamed, but can also be eaten raw.

Broccoli comes in different varieties, and the most popular ones are:

Calabrese broccoli, named after Calabria in Italy. This type has large green heads and thick stalks. And it is a cool season annual crop.

Sprouting broccoli, which has a large number of heads with several thin stalks.

Broccoflower, which is a cross between broccoli and cauliflower. The taste is mild and more like cauliflower than broccoli.

Broccoli rabe (also called broccoli rob in certain places), which is a different cruciferous species and is also called rapini. Its yellow flowers are edible.

Gai-lan, which is also known as Chinese broccoli. It is longer and leafier and more pungent/bitter than the normal green broccoli.

Purple cauliflower is another popular type of broccoli grown in North America and Europe. This one has a head shaped like a cauliflower and has tiny flower buds.

There is also broccolini, which people confuse with the other types. Well, not exactly – broccolini is just a lanky vegetable that is a cross between broccoli and Chinese broccoli, and not a separate variety in itself.

Is Broccoli Good For You?

Of course, it is! This vegetable is extremely rich in vitamin C (has twice the amount as in orange), calcium (contains as much as in whole milk), and selenium (nutrient important for preventing cancer).

Eating broccoli also detoxifies your body after exposure to food or airborne carcinogens and other oxidants. This activity can be attributed to sulforaphane, an important phytochemical in broccoli. In fact, one study proved that ingesting cruciferous veggies like broccoli can protect cells from DNA damage.

There are many other reasons broccoli can be amazing for you (which we will discuss in detail in a little while). But before that, let’s get into a bit of history.

What Is The History Of Broccoli?

This was a popular food amongst the Romans. And it once grew like crazy on the shores of the Mediterranean Sea. Sources say its origins lie in Italy (about 2,000 years ago), and then, it spread to France and England in the 1700s. In the US, broccoli saw its commercial growth in the 1920s. At some point in time, broccoli was also called the Italian Asparagus.

That’s just a bit about the history. But did you know that there is a lot of other interesting stuff about this vegetable?

 

Any Interesting Facts About Broccoli?

Broccoli gets its name from the Italian word “broccalo”, which means “cabbage sprout”.

The most common type of broccoli is Calabrese broccoli – named after Calabria (Italy), its place of origin.

If you want to eliminate the smell of broccoli, you can add a slice of bread to the pot.

California produces almost all of the broccoli consumed in the United States.

And though available all year round, the vegetable is most nutritious from October to May.

The American sign language has no sign for broccoli. You only have to spell it out.

Broccoli was brought to America by Thomas Jefferson. In fact, in 1767, he imported the seeds from Italy and planted them in his own garden.

That’s a bit about the facts. But the real deal about this vegetable lies in its nutrient profile – and that’s something we will look at now.

What Is The Nutritional Profile Of Broccoli?

 

NUTRITION FACTS SERVING SIZE 91 G

AMOUNT PER SERVING

Calories 31

Calories from Fat 3

% Daily Value*

Total Fat 0g

1%

Saturated Fat 0g

0%

Trans Fat

Cholesterol 0mg

0%

Sodium 30mg

1%

Total Carbohydrate

2%

Dietary Fiber 2g

9%

Sugars 2g

Protein 3g

Vitamin A

11%

Vitamin C

135%

Calcium

4%

Iron

4%

VITAMINS

Amounts Per Selected Serving

%DV

Vitamin A

567IU

11%

Vitamin C

81.2mg

135%

Vitamin D

Vitamin E (Alpha Tocopherol)

0.7mg

4%

Vitamin K

92.5mcg

116%

Thiamin

0.1mg

4%

Riboflavin

0.1mg

6%

Niacin

0.6mg

3%

Vitamin B6

0.2mg

8%

Folate

57.3mcg

14%

Vitamin B12

0.0mcg

0%

Pantothenic Acid

0.5mg

5%

Choline

17.0mg

Betaine

0.1mg

MINERALS

Amounts Per Selected Serving

%DV

Calcium

42.8mg

4%

Iron

0.7mg

4%

Magnesium

19.1mg

5%

Phosphorus

60.1mg

6%

Potassium

288mg

8%

Sodium

30.0mg

1%

Zinc

0.4mg

2%

Copper

0.0mg

2%

Manganese

0.2mg

10%

Selenium

2.3mcg

3%

Fluoride

One cup of broccoli (cooked) has the following important nutrients:

100 mcg of vitamin K (270% DV)

101 mg of vitamin C (168% DV)

120 mg of vitamin A (48% DV)

165 mcg of folate (42% DV)

4 mg each of vitamin B6 and manganese (16% DV)

457 mg of potassium (14% DV)

105 mg of phosphorus (10% DV)

33 mg of magnesium (8% DV)

62 mg of calcium (6% DV)

And one stalk of broccoli contains just about 45 calories.

And now, let’s head to the benefits.

 

 

What Are The Health Benefits Of Broccoli?

The antioxidants in broccoli play a major role in preventing inflammatory diseases like cancer and diabetes. Broccoli also improves liver health and aids body detoxification. Find out about the potential broccoli benefits for your overall health.

  1. Helps Prevent Cancer

The National Cancer Institute has spoken about the link between cruciferous vegetables (especially broccoli) and cancer in great detail. These vegetables contain glucosinolates, chemicals that have sulphur. During cooking, chewing, and digestion, these glucosinolates are broken down to form biologically active compounds – one of them being indole-3-carbinol, a compound with potent anticancer properties (1).

And yes, there is research that broccoli and other cruciferous vegetables can help prevent various forms of cancer – notably, cancers of the prostate, lungs, breast, and colon.

Another compound in broccoli bagging the credit for cancer prevention is sulforaphane, or naturally occurring organic sulphur. Sulforaphane supports normal cell function and division and even promotes apoptosis (programmed cell death) in cancer cells. Research says that just 3 servings of broccoli a week can cut cancer risk by 60 percent.

Broccoli also contains decent amounts of fiber, which enhances immunity and fights inflammatory diseases like cancer (2).

  1. Detoxifies Your Body

Often called the dynamic trio, glucoraphanin, gluconasturtiin, and glucobrassicin in broccoli neutralize and eliminate the unwanted chemicals from your body.

The sulforaphane in broccoli sprout protects the aerobic cells from damage by inducing a network of detoxification enzymes. In addition, it also suppresses the inflammatory responses (3). In another study, individuals who consumed broccoli sprout tea were found to have higher levels of detoxification (4). These individuals saw their blood levels of benzene and acrolein decrease post the 8-week long experiment. Benzene and acrolein are products of chemical combustion commonly found in highly polluted areas. Simply put, broccoli helps eliminate the pollutants that we unknowingly inhale on a daily basis.

  1. Improves Bone And Teeth Health

Do you have bone issues or know anyone who does? Well, we can understand what a pain it can be. You can’t just move around. And that’s terrible. But you sure might find some solace in broccoli. Being an excellent source of vitamin K, calcium, potassium, and magnesium – broccoli plays a role in maintaining bone mineral density (it contains good levels of iron too).

Certain experts say vitamin K builds bones better than calcium. And a cup of broccoli contains 270 percent of the vitamin K you need in a day. This vitamin, along with calcium, also helps maintain your teeth.

This basically means broccoli can help fight osteoporosis (5). Plain and simple.

  1. Promotes Heart Health

Broccoli keeps the blood vessels strong, which is one of the ways it improves heart health. The sulforaphane in the vegetable can prevent and even reverse damage to blood vessel linings caused by chronic sugar issues.

One study found that broccoli intake could improve your heart’s blood-pumping ability. It also reduces damage to the heart during oxygen deprivation (6). Numerous other studies have also associated broccoli consumption with a reduced risk of coronary heart disease. The vegetable can reduce inflammation and oxidation of the arteries in stroke-prone individuals (7).

Studies have also shown that the very same sulforaphane in broccoli can also improve blood pressure levels (8). And broccoli contains no cholesterol. Moreover, given it has fiber, it also regulates cholesterol levels and prevents heart attacks.

  1. Improves Digestive Health

Broccoli reduces inflammation in the colon and helps prevent colon cancer. The vegetable is broken down in the stomach into certain compounds, one of them being indolocarbazole (or ICZ). This ICZ activates another compound called aryl hydrocarbon receptor (or AHR), which maintains the gut barrier function and treats related issues like leaky gut. Leaky gut occurs when the intestinal barrier is compromised and opens up to attack by toxins and microbes, leading to poorer absorption of nutrients.

Broccoli also contains other distinctive compounds that can be utilized by the gut bacteria and improve the overall gut health (9).

  1. Enhances Liver Health

Broccoli has been found to prevent liver cancer and even aid in its treatment (10).

Broccoli sprouts can raise the levels of detoxification enzymes and protect the liver from damage. The vegetable might also prevent liver failure. Eating 4 servings of broccoli a week can do wonders to your liver health.

Dietary broccoli has also been found to prevent fatty liver disease, as per another study (11).

  1. Can Cure Allergies

Research has found that taking broccoli just for 3 days can lead to a 200 percent increase in the production of proteins that generate antioxidants in the nasal cells. And this can help cure allergies.

According to another study, broccoli sprout attenuates nasal allergic response. It also reduces the effects of particulate pollution on allergic disease and asthma (12). Broccoli is also rich in quercetin and kaempferol, polyphenols known for their anti-allergic immune response. Quercetin is so potent in treating allergies that it is one of the main ingredients in most anti-allergic drugs (13).

Broccoli can even help treat other allergic (and respiratory) conditions like asthma. The sulforaphane in the veggie triggers the release of antioxidant enzymes in the human airways – this offers protection from the free radicals and other pollutants that we breathe in every day (14).

  1. Might Promote Weight Loss

Broccoli is low in calories, and hence can be an ideal addition to a weight loss diet. And yes, broccoli is a good source of fiber – it keeps you full for a long period and discourages binging. This could simply make your path to weight loss a little smoother.

  1. Improves Vision Health

You might want to turn to broccoli if you have any kind of eye problem that has been bothering you for quite a while. Because studies show that broccoli might prevent blindness. And this effect, again, is attributed to the humble sulforaphane in broccoli – the naturally occurring antioxidant that protects the eyes from ultraviolet radiation. Research says that the more sulforaphane your eye cells get, the more protection they receive (15).

Green and yellow fruits and vegetables are also found to be loaded with lutein and zeaxanthin – antioxidants crucial for the human eyes. These super-antioxidants help prevent other serious eye diseases like cataracts and macular degeneration. Just about 100 grams of boiled broccoli contains 1,080 mcg of lutein and zeaxanthin (16).

Broccoli is also rich in vitamin C, another nutrient essential for better vision (17).

  1. Can Aid In Diabetes Treatment

If the fiber in broccoli forms one part of the equation, sulforaphane forms the other. The latter prevents damage to blood vessels caused by diabetes. Sulforaphane activates certain enzymes that limit this type of damage.

In lab experiments, sulforaphane was also found to lower glucose levels and reduce the harmful effects of sugar.

But there is something about broccoli that needs your attention – and this has to do with your nutritional type (values derived from a scientific method of customized nutrition, which basically studies your body’s major control systems) (18). Please check with your doctor on this. If you are a protein type, you might have to reduce your broccoli intake.

Eating broccoli post a meal can help slow down the rise in blood pressure (thanks to its fiber content).

  1. Improves Brain Health

The two crucial nutrients in broccoli that improve brain health are vitamin K and choline. While the former enhances cognitive abilities, the latter improves memory. And more importantly, broccoli contains a decent amount of folic acid that helps prevent Alzheimer’s and depression (19).

Other studies state that dietary broccoli might improve neuroinflammation to a certain extent (20). And the sulforaphane in broccoli had shown to improve spatial memory, especially after a traumatic injury. Hence, this compound is widely considered a potential therapeutic option for treating brain injury in patients (21).

According to a report by the Harvard Medical School, broccoli is also rich in beta-carotene and can prevent cognitive decline.

  1. Improves Metabolism

The calcium and vitamin C in broccoli, together, can boost metabolism. And the fiber in broccoli increases TEF (also called the Thermic Effect of Food, or your metabolic rate after eating).

The fiber in broccoli is also responsible for healthy metabolism and maintenance of the major body functions (22).

  1. Boosts Immunity

The number one reason broccoli works best for the immune system is its vitamin C content. And studies have found that broccoli can also boost the aging immune system. The sulforaphane in the vegetable interacts with Nrf2, a protein that regulates the body’s overall antioxidant response. This protein can switch on hundreds of antioxidant and rejuvenating enzymes and genes (23).

Sulforaphane has also been found to reverse the decline of immune function of cells that might otherwise accelerate with age. And broccoli also contains another compound glutathione – which also is called the master antioxidant. This antioxidant also fortifies immune health. Studies say that eating broccoli raw can maximize its immune-boosting effects. And these effects have also shown to promote wound healing.

  1. Offers Nutritional Support For Pregnancy

Proper nutrition is more important during pregnancy than any other period in a woman’s life. And broccoli, being a powerhouse of nutrients, can offer just that.

While the calcium in broccoli helps prevent osteoporosis in pregnant women (as they are more prone to the disease during this phase, given their bones are more vulnerable), folate ensures a healthy pregnancy – it eliminates neurological defects in the baby (24).

And the fiber in broccoli helps prevent gestational diabetes, a disease pregnant women are more often prone to. Supplementation with broccoli sprout also prevents brain injury in the new-born, as per a Canadian study (25).

  1. Improves Men’s Sexual Health

Men need to thank the folate here. According to a Spanish study, an increased intake of folate can enhance semen production, leading to stronger orgasms and improved fertility. And the vitamin A in this veggie can enhance the sperm count.

Broccoli has also been found to prevent bladder cancer, which is three times more common in men than women (26).

  1. Balances The Body’s pH Levels

Broccoli, like most vegetables (and fruits), is an alkaline food and helps balance the body’s pH levels.

What Are The Benefits For Skin?

The same antioxidants improve skin health and help slow down aging. Vitamin C in the vegetable aids collagen production, ultimately making the skin look younger.

  1. Promotes Skin Health

The same antioxidants improve skin health and help slow down aging. Vitamin C in the vegetable aids collagen production, ultimately making the skin look younger.

Broccoli contains a substance called glucoraphanin that gets converted into sulforaphane, aiding skin repair and resulting in healthy skin. Thus, eating broccoli renews your skin more quickly and gives your complexion a beautiful natural glow.

Studies show that extracts of broccoli sprouts protect against skin damage and cancer caused by UV radiation (27).

  1. Helps Slow Down Aging

One compound in broccoli, called nicotinamide mononucleotide (NMN), has been found to offer anti-aging benefits. NMN produces another compound important for energy metabolism – this compound fuels energy in our bodies, potentially eliminating some of the signs associated with aging (28).

And the vitamin C in the veggie fights free radicals that otherwise tend to speed up the aging process. Vitamin C also contributes to collagen production, which improves skin elasticity and reduces wrinkles.

Broccoli is often considered better than sunscreen in protecting the skin against skin cancer. In fact, you could smear broccoli extract over your skin before bath. The sulforaphane in it works wonders on your skin.

What About Broccoli Benefits For Hair?

The B vitamins and vitamin C make your hair stronger and strengthen the hair follicles. Vitamin C also combats free radicals that otherwise cause hair loss.

  1. Improves Hair Health

The B vitamins and vitamin C make your hair stronger and strengthen the hair follicles. Vitamin C also combats free radicals that otherwise cause hair loss.

Dark green vegetables like broccoli are loaded with vitamins A and C that help produce sebum – a natural scalp oil that keeps the hair conditioned.

  1. Treats Hair Loss

The vitamin C in this wonder veggie eliminates free radicals and helps make your hair thicker and healthier. It also is a good source of B vitamins, which reduce stress and in a way combat hair loss (29).

  1. Imparts Lustre To Hair

Broccoli seed oil contains a unique fatty acid composition that is similar to silicone found in shampoos, which is responsible for imparting shine to your hair. Also known as erucic acid, this omega-9 fatty acid gives your hair a smooth, natural sheen without leaving a residue of harmful detergents or chemicals in your hair follicles. Thus, it has an advantage over commercial shampoos and conditioners in this respect.

We saw the many broccoli benefits. But you also need to know about the selection process and storage.

How To Select And Store Broccoli

Selection

Broccoli is available all the year round in supermarkets, so it is important to ensure that the variety you are buying is fresh.

While purchasing broccoli, ensure that the floret clusters are compact with firm stalks and healthy leaves.

Look for strong uniformly coloured buds which are dark green, sage or purple-green depending on the variety with no sign of yellowing or bruises.

Yellowing florets or woody stalks with holes at the base or open bud clusters indicate that the vegetable is not fresh and hence should be avoided.

The stems and florets should be devoid of slimy spots and the leaves, if attached, should be vibrant in colour and not wilted.

There should be no yellow flowers blossoming from the vegetable as it is a sign of over maturity.

Storage

Broccoli should be kept unwashed in a plastic bag, removing as much air from the bag as possible.

It should be stored in the refrigerator for up to 10 days. Do not wash it before storing as it might get spoilt due to exposure to water.

Where whole broccoli has not been used, partial heads should be kept in a well-sealed container or plastic bag and refrigerated as it starts losing vitamin C quickly once it has been cut. Thus, it is advisable to use it within a few days.

Blanched broccoli can be frozen and refrigerated for up to a year.

Cooked broccoli should be kept in a tightly covered container and stored in a refrigerator for a few days.

There are numerous ways you can use broccoli for cooking. Let us help you with a few of them.

Tips For Using Broccoli (For Cooking/Eating)

Broccoli is one of the most nutritious vegetables that can be eaten in both cooked and raw forms. Raw broccoli contains more sulforaphane than the cooked one and is a suitable addition to salads.

Whether eaten raw or cooked, this vegetable provides your body with a plethora of nutrients and vitamins that protect you from various diseases. If you are wondering how to cook broccoli, we have something for you.

Cooking

Before proceeding to cook broccoli, it should be washed and rinsed in cold running water. Cut the florets into quarters for uniform cooking. The stems and florets are the edible portions. So, the stem should be peeled and cut into slices.

To obtain the maximum nutrition from broccoli, it is advisable to let it sit for a few minutes before cooking. Broccoli can be cooked in many ways and can easily form part of many recipes to increase their nutrition quotient. Given below are some of the methods of cooking broccoli. It is important not to overcook broccoli as it can lead to nutrient loss. Gentle low temperature cooking enhances its nutrient availability compared to eating it raw.

  1. Steaming

Steamed broccoli is best. It is low in calories too (½ cup contains just about 31 calories). But overcooking should be avoided as it enhances its strong flavour, wipes out the colour and leaches the nutrients. Broccoli should be cooked for a short duration until it becomes tender but remains crisp.

Broccoli can be steamed either in a microwave or on a stove top. In case of the former method, place the broccoli florets in a dish and pour 2 to 3 tablespoons of water on the top. Cover the dish and microwave it at a high temperature for 3 to 4 minutes. Remove the lid and check if it is tender. Microwave it for an additional minute if required.

For steaming it on the stove top, fill a pot with a few inches of water and place a steamer basket on top, such that the water does not touch the bottom of the steamer basket. Simmer over medium to high heat and add the broccoli florets and stems. Cover the pot and steam for 4 to 5 minutes until they become tender. Steamed broccoli can be enjoyed with olive oil, seasonings, salads, casseroles, and soups.

  1. Blanching

This is another method to make the broccoli tender. For this purpose, fill a bowl with ice water and bring it next to the stove. Bring a large pot of water to a boil and add a tablespoon of salt and broccoli florets. Cook for 1 to 1 ½ minutes until the florets turn tender and crisp. Allow the water to boil and cook the stems till they become tender for about 1 ½ to 2 minutes. Your broccoli is ready and can be served as vegetable platters.

If you want to freeze broccoli, blanching is the way to go about it. Freezing broccoli raw can make it bitter and leave it with shrivelled stems. But blanching preserves the bright colour and flavour.

  1. Sautéing

Rinse the broccoli properly to ensure that it is completely dry. Heat some oil in a skillet at medium to high heat. Add the florets along with salt and toss to coat with oil. Add the stems after a minute. Continue to cook and stir till the broccoli is bright green and tender.

  1. Roasting

Your broccoli should be as dry as possible. Heat the oven to 425oF. Coat the broccoli florets and stem with a few tablespoons of oil and half a teaspoon of salt. Make a layer by spreading the broccoli in a thin layer on a foil-lined baking sheet. Roast it for 20 to 25 minutes until it becomes crunchy and shows deep caramelized brown spots. It should be served immediately and can be used as a side dish or pizza topping.

Eating (How To Incorporate More Broccoli Into Your Diet)

There are multiple ways of cooking and serving broccoli. It can be added to pastas, pizzas, and salads or made into soups to make them more interesting and nutritious.

Pastas: Steamed broccoli can be added along with nuts to pasta tossed with olive oil. Add salt and pepper to taste.

Soup: Broccoli can be pureed along with cauliflower and combined with seasonings of your choice to make a delicious soup. Chicken soup can also be prepared by pureeing broccoli and chicken broth with onion sautéed in olive oil.

Omelet: Broccoli florets and chopped stalks can be added to omelets to make them more nutritious.

Salad: Toss steamed broccoli with chickpeas, halved grape tomatoes, olive oil, crumbled feta, and red wine vinegar.

Dip: Steamed broccoli can be pureed with sour cream and grated parmesan and served with raw vegetables.

Frittata: Chopped garlic and steamed broccoli can be sautéed in olive oil and covered with beaten eggs. It can be sprinkled with grated cheese and baked at 350oF until puffed.

Broccoli Slaw: This can be prepared by combining chopped raw broccoli with red onion and dressing it with cream, cider vinegar, and honey. Cooked broccoli can be dressed with yogurt, lemon juice, and garam masala.

Broccoli with Chicken: Broccoli can be tossed with bone-in chicken pieces and whole garlic cloves in olive oil and roasted at 400oF for 35 to 45 minutes.

Snack: Broccoli can be enjoyed as a snack. Steamed broccoli can be tossed with butter and lemon juice and sprinkled with toasted almond slices.

Broccoli with Anchovies: Mash a few anchovies and a garlic clove in a mortar and pestle and mix with olive oil, lemon juice, salt, and pepper. This can be tossed with steamed broccoli.

You saw how to use broccoli in various ways. What if those ways take you to some wonderful delicacies?

Popular Broccoli Recipes

  1. Broccoli Soup

What You Need

2 tablespoons of butter (along with 3 other separate tablespoons of butter)

1 chopped celery stalk

1 chopped onion

3 cups of chicken broth

8 cups of broccoli florets

3 tablespoons of all-purpose flour

2 cups of milk

Ground black pepper to taste

Directions

Melt 2 tablespoons of butter in a medium-sized pot. Now, sauté the onion and celery until they are tender. To this, add the broccoli and broth and cover and simmer for 10 minutes.

Pour the soup into a blender – ensure you fill the pitcher no more than halfway full.

Start the blender, and use a few quick pulses to get the soup moving before leaving it on to puree.

Puree the soup in batches until it’s smooth. Pour into a clean pot.

In a small saucepan over medium heat, melt the 3 tablespoons of butter. Stir in the flour and add milk.

Stir until the mixture is thick and bubbly, and then add it to the soup.

You can season with pepper before serving.

  1. Broccoli Smoothie

What You Need

1 cup of water

1 cup of milk (dairy free)

1 cup each of broccoli florets and blueberries

1 banana

1 cup of oats

2 tablespoons of sunflower seeds

1/2 cup of raisins

Directions

Blend the dry ingredients and the liquid for a short time.

Now, blend the fruit and the rest of the ingredients until the mixture is smooth.

Serve.

Let us tell you – the recipes are great. They taste wonderful and are superbly nutritious. But in case you are wondering where to procure broccoli from…

Where To Buy Broccoli Sprouts?

You can get broccoli from your nearest supermarket. You can also buy broccoli online at Instacart or Amazon.

We saw all that is good and glorious about broccoli. But not everything is so about it. Like any food, broccoli also has its share of side effects.

What Are The Side Effects Of Broccoli?

Allergies

Applying broccoli to the skin can cause rashes in hypersensitive people. Stop its use if you notice any such effects.

Hypothyroidism

Broccoli (and other cruciferous veggies) are said to contain goitrogens that may interfere with thyroid functioning. There is no clinical merit to this, though. People with hypothyroidism, particularly those with autoimmune hypothyroidism (most common type), benefit greatly from the nutrients in cruciferous vegetables, including broccoli.

Effects During Pregnancy And Breastfeeding

In normal amounts, it is safe. But we don’t know what happens if broccoli is taken in excess. Hence, limit your intake.

Upset Stomach

Since it contains fiber, overeating broccoli can upset your stomach. Broccoli also contains non-digestible sugars that are fermented by gut bacteria. This is normally desirable, but in those with irritable bowel syndrome or small intestinal bacterial overgrowth (SIBO), it may exacerbate uncomfortable symptoms.

Conclusion

We have stated that it’s a nutritional powerhouse. It might taste bitter. But that doesn’t matter. Make this a part of your daily diet. Because remember, it’s a nutritional powerhouse. Oh yes, now you know why your mom insisted on downing this veggie down your throat. Time to say sorry to her, probably?

And tell us how you liked this post on amazing broccoli benefits. Do comment in the box below.

Expert’s Answers For Readers’ Questions

Do broccoli stems have any nutritious value?

Yes, they are just as nutritious. They contain calcium, iron, and vitamin C.

How does a broccoli grow?

Broccoli needs cool weather, sun, water, and rich soil. Ensure you plant the seed where it gets at least 6 hours of sunlight a day. The soil must be fertile, well-drained, and moist – with abundant organic matter.

Why is broccoli green?

The same reason most other plants are green – because of chlorophyll, the green pigment.

PRICE VARIATION OF THE YEAR – BETWEEN $ 7.50 AND $ 10.00
$8.33
Bitter Gourd - White

24 Benefits Of Bitter Gourd For Skin, Hair, And Health


Have you ever heard of Momordica charantia? Or wait, what about karela? Now don’t get scared. These are just a couple of other names for bitter gourd, which is also known as bitter melon or bitter squash in English. The first thing that comes to my mind seeing it is the bitterness in the name. They are dark or light green in colour depending on the region where they are grown. Though they taste very bitter, they are filled with many beneficial antioxidants and essential vitamins (1).

Bitter melon, also known as ‘Karela’ in Hindi, ‘Kakarakaya‘ in Telugu, ‘Pavakkai‘ in Tamil, ‘Pavakka‘ in Malayalam, ‘Hagalkai‘ in Kannada, ‘Karela‘ in Gujarati, ‘Karle‘ in Marathi, and ‘Korola‘ in Bengali can be consumed in various ways like drinking its juice, pickle or using it in recipes.

 

Health Benefits Of Bitter Gourd:

Let us quickly look at some of the most-well known health benefits of Bitter Melon:

  1. Respiratory Disorders

The fresh pods are an excellent remedy for curing respiratory problems like asthma, cold, cough, etc. Also, the paste of bitter melon leaves, along with the paste of tulsi leaves, when taken with honey in the morning, is a good remedy (2).

  1. Liver Tonic

Drink one glass of bitter melon juice daily to heal liver problems. Keep consuming this continuously for a week to see results (3).

  1. Immune System

Boil bitter melon leaves or fruits in water and consume it every day to fight against infections. This also helps to build your immunity (4).

  1. Acne

Consuming bitter melon can help you get rid of acne, blemishes and deep skin infections. Bitter melon is useful in treating blood disorders like blood boils, scabies, itching, psoriasis, ringworm and other fungal diseases. The free radicals in it are also useful for anti-ageing. Consume the juice of a bitter melon mixed with lemon on an empty stomach daily for 6 months or till you get the desired results (5).

  1. Diabetes

Bitter melon juice benefits include helping to overcome type 2 diabetes (6). It has been a part of the Chinese and Indian ancient medicine for a long time but only recent research has proven that it is no folk lore. Type 2 diabetes is caused partially due to the inability of a cell to absorb the sugar in the blood due to insufficient insulin or due to development of resistance to insulin. In both cases, the cells are unable to absorb the sugar due to the ineffectiveness of the insulin produced.

The absorption of sugar occurs due to the activation of AMP-activated protein kinase in the cells. Bitter gourd activates these kinases due to which the absorption of sugar increases and hence, aids in bringing diabetes under control. Green juice for diabetics: cucumbers, green apples, bitter melon, celery, ½ green capsicum (bell pepper). Bitter melon contains certain chemicals that are like insulin which help to reduce the blood sugar levels.

  1. Constipation

Bitter melon helps in easy digestion as it contains fiber properties. The food is digested and the waste is thrown out of the body which helps in curing indigestion and constipation problems (7).

  1. Kidney And Bladder

Bitter melon helps to maintain a healthy liver and bladder. It is also useful in curing kidney stones (8).

  1. Heart Disease

Bitter melon is very good for the heart in many ways. It helps reduce the bad cholesterol levels which clog the arterial walls and thereby reduces the chances of heart attacks. Also, it is known to lower the blood sugar levels that help in maintaining a good heart health (9).

  1. Cancer

Bitter melon can prevent cancer cells from multiplying (10).

  1. Weight Loss

Bitter melon contains antioxidants that help to flush out your system. This improves your metabolism and digestive systems, thus helping you lose weight quickly. The two other major factors that aid in weight loss are the calorie control and filling components. Calorie control happens as such because vegetables are low in calories that allows you to consume more quantities of them. The filling component in this vegetable is water. We know that water is a universal suppressant of hunger. The pods of this vegetable contain on the whole 80-85% water (11).

  1. Energizes Naturally

Regular consumption of bitter gourd juice improves stamina and energy levels of the individual and improves sleeping patterns.

  1. Purifies Blood

The antimicrobial and antioxidant properties of bitter gourd juice help to treat skin problems, blood disorders, clear toxins from the blood and purify it, and further improves blood circulation throughout the body. It helps to cure issues like itching caused by toxaemia, rashes, acne, psoriasis, blood boils and even inhibits the growth of cancerous cells in the body.

 

 

 

Skin Benefits Of Bitter Gourd/ Bitter Melon

 

The appearance of your skin is largely determined by what you put inside your body. In other words, getting proper nutrition is a prerequisite for a healthy and damage-free skin. Being a natural blood purifier, bitter gourd helps in improving the appearance of your skin. It provides the following benefits to your skin:

 

  1. Prevents Skin Problems

The regular consumption of bitter gourd helps in keeping your skin glowing and free from blemishes. It also helps prevent acne thanks to its blood purifying properties (12).

  1. Skin Infections

Bitter melon benefits in treating skin diseases or skin infections, eczema and psoriasis (13). The regular consumption of bitter gourd juice helps in improving psoriasis as well as other fungal infections like ringworm and athlete’s foot.

  1. Anti-Aging

Bitter gourd contains vitamin C, which is a powerful antioxidant (14). By fighting and eliminating the harmful free radicals, it helps to prevent wrinkles by slowing down the aging process. It also protects the skin from damage by the sun’s ultraviolet rays.

  1. Healing Qualities

Bitter gourd helps in controlling the blood flow and clotting, causing wounds to heal faster, preventing further infections.

 

 

 

Hair Benefits Of Bitter Melon

 

Bitter gourd is a great home remedy for your hair. Besides being beneficial for your skin and health, bitter gourd juice is also effective in treating hair problems and promoting longevity. It is beneficial for your hair in the following ways:

 

  1. Shiny Hair

To impart a natural shine to your hair, you can mix a cup of fresh bitter gourd juice with yoghurt and apply on your hair. Wash off after sometime. This will make your hair shiny and beautiful (15).

  1. Dandruff

Dandruff is a common problem and is mostly caused due to the consumption of unhealthy food and exposure to pollution. To ward off dandruff, you can prepare a hair pack by mixing bitter gourd juice and cumin seeds. Regular usage of this pack will rid you of dandruff within a month.

  1. Split Ends

If you are troubled by split ends, you can apply raw bitter gourd juice to your split ends and then comb gently. This should be done twice a week to get rid of split ends.

  1. Dry And Itchy Scalp

To combat the dryness of the scalp, you can rub a fresh piece of bitter gourd on it and massage your scalp in a circular motion. Then, rinse off with clear water. To combat the itchiness, you can prepare a hair pack by mixing bitter gourd juice with either avocado or banana and apply it on your scalp. This should be used at least once a week to get rid of an itchy scalp.

  1. Hair Loss

Bitter gourd juice helps in reducing hair fall naturally. All you need to do is mix bitter gourd juice with a dash of sugar and use this paste on your hair to get good results (16).

  1. Rough And Tangled Hair

If you have rough and tangled hair, you can pour a cup of bitter gourd juice and allow it to soak for 10 to 15 minutes. Then rinse off your hair. This will help smoothen your hair texture and make it soft and shiny.

  1. Grey Hair

Bitter gourd can also treat premature graying of hair. You can apply freshly squeezed bitter gourd juice on your Grey strands. Doing this once in every ten days will reduce the Grey hair growth.

  1. Oily Hair

Increased intake of oily food can cause the accumulation of excess oil in your hair. If you have oily hair, you should first limit the consumption of oily food. You can apply a mixture of bitter gourd juice and apple cider vinegar to remove the excess oil from your hair.

 

 

Usage: Caution

Although being a very healthy drink, bitter gourd juice should only be consumed in small quantity everyday as this drink may cause nausea and abdominal pains if consumed in high amounts. Pregnant women should avoid drinking too much bitter gourd juice as it has properties to stimulate the uterus and thus can cause premature labour pains. Believed to be an ideal remedy for treating diabetes, this drink should however, be consumed on the doctor’s advice and directions by diabetic patients undergoing medication containing hypoglycaemic drugs since the dosage of the medicine will need to be changed in accordance with consumption of bitter gourd juice.

 

Bitter Gourd: Nutritional Value:

The numerous health, skin and hair benefits of bitter melon can be attributed to its nutritional value. It has a wide array of vitamins and minerals such as Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, calcium, potassium, zinc, iron, copper and phosphorus. The chart given below shows the nutritional value of bitter gourd.

SEE THE TABLE BELOW FOR IN DEPTH ANALYSIS OF NUTRIENTS: BITTER MELON (MOMORDICA CHARANTIA), FRESH, RAW, NUTRITIVE VALUE PER 100 G

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

17 Kcal

<1%

Carbohydrates

3.70 g

3%

Protein

1.00 g

2%

Total Fat

0.17 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.80 g

7%

Vitamins

Folates

72 µg

18%

Niacin

0.400 mg

2.5%

Pantothenic acid

0.212 mg

4%

Pyridoxine

0.043 mg

3%

Riboflavin

0.040 mg

3%

Thiamin

0.040 mg

3.5%

Vitamin A

471 IU

16%

Vitamin C

84 mg

140%

Electrolytes

Sodium

5 mg

<1%

Potassium

296 mg

6%

Minerals

Calcium

19 mg

2%

Copper

0.034 mg

4%

Iron

0.43 mg

5%

Magnesium

17 mg

4%

Manganese

0.089 mg

4%

Zinc

0.80 mg

7%

Phyto-nutrients

Carotene-ß

190 µg

Carotene-α

185 µg

Lutein-zeaxanthin

170 µg

 

  • Calories: Bitter gourd is quite low in calories with a 100 gram serving providing just 17 calories.
  • Vitamin C: Bitter gourd is an excellent source of vitamin C with 100 grams of raw pods providing 84 mg of this vitamin, which is equivalent to 140% of Recommended Daily Intake (RDI).
  • Folates: Fresh pods are a good source of folates. 100 grams of fresh pods provide 72 µg of folate which is equivalent to 18% of RDI.
  • B-vitamins: It is also a good source of B-vitamins like niacin or Vitamin B3, pantothenic acid or Vitamin B5 and pyridoxine or Vitamin B6.

Some Important Tips:

  • Always wash bitter melon thoroughly under running water.
  • Use fresh bitter melon for best results.
  • Always choose bitter gourds that are fresh, bright, and deep green in colour.
  • Don’t consume more than 2 bitter melons in a day.
  • The bitter melon leaves should be kept in a cool, dry, and dark place. They stay fresh in the refrigerator up to a week.
  • Marinade with salt to reduce the bitterness.
  • Pregnant women should be careful while consuming this vegetable. The laxative component of the vegetable may lead to premature contraction, vaginal bleeding and miscarriages. Do consult your doctor once.
  • Hope now you are clear with the incredible benefits of bitter gourd. Do let us know how it helped you and what are your favourite bitter gourd benefits by dropping your feedback in the comments section below.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 1.44 AND $ 2.22
$1.67
Bell Pepper - Yellow

11 Amazing Health Benefits of Bell Peppers


Bell Peppers

 

Did You Know...

Peppers, both sweet and hot, originated in Central and South America. They were not introduced into Europe until the 16th century.              

 

How to Select

Choose firm, brightly colored peppers with tight skin 
that are heavy for their size. 
Avoid dull, shriveled or pitted peppers.

 

How to Store

Refrigerate bell peppers in plastic bag for use within 5 days.

 

Nutrition Benefits

Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C. 

 

Top 10 Ways To Enjoy Bell Peppers

  

  1. A Colorful Side.Bell peppers are available in green, red, yellow, orange and even purple, making it easy to add color to your plate! If a recipe calls for one color, be adventurous and try another … or several others! 

 

  1. Stuff ’em.Make your own mixture of beans, brown rice, vegetables, and seasoning … then stuff your bell peppers to the hilt! Bake and enjoy.

 

  1. Dice & Toss.Dice any color bell pepper and toss it on a pizza before baking, into pasta sauce as it cooks, or into an omelette before you fold it.

 

  1. Toss a bell pepper in the wok the next time you crave a stir-fried meal. 

 

  1. Add Texture to Almost Any Dish. Bell peppers are a simple addition to main dishes. Try them in pasta primavera, soups, stews, or chicken or tuna salad. 

 

  1. Stack & Wrap.For extra crunch, color, flavor and nutrition, stack slices of any color bell pepper on wraps and sandwiches.

 

  1. Be Green-er.For extra color and flavor, add sliced or diced bell peppers to your favorite green salad.

 

  1. An Even BetterBell peppers embellish many prizewinning chili recipes. Add some to yours … or try ours! 

 

  1. Grill ’em!Bell Peppers taste great right off the grill (indoor or out). Just brush with olive oil and sprinkle on a little salt before grilling. 

 

  1. Just Slice & Enjoy.Bell peppers make a tasty addition to a raw veggie tray and are delicious with many kinds of dip.

 


Bell Peppers health benefits includes maintaining eye health, boosting immune system, provides nourishment for fetus, support weight loss, support digestive health and help fight inflammation. Other benefits include fighting cancer, supporting nervous system, slow down aging process, support respiratory health and ensure proper blood flow.

Bell peppers aren’t only an additional vegetable to be tossed into your salad bowl, but they contain many beneficial nutrients as well. Bell pepper is a versatile vegetable that you can cook and consume raw as well. Nutritionists have favoured it due to the plenty of healthy properties bell peppers contain.  They have potential to keep your body protected against factors that can affect it adversely.

 

What is Bell Peppers?

All peppers are grown as green peppers or capsicum. They begin changing colour gradually into yellow, orange and finally into the red – depending on how long these peppers stay on the vine. The scientific name for bell peppers is Capsicum annuum L. Moreover, the colour of the pepper determines its ripeness; darker colour indicates the content of nutrients it contains as well.

Nutritional Value of Bell Peppers

One medium-size bell pepper (yellow, orange, red) contains following nutrients.

Copper 2 mg

Fiber 2 g

Folate 4 mcg

Manganese 2 mg

Magnesium 11mg

Potassium 349 mg

Phosphorous 3 g

Protein 2 g

Selenium 9 mg

Vitamin B6 3 mg

Vitamin C        341 mg

 

11 Amazing Health Benefits of Bell Peppers

  1. Maintains Eye Health

You can obtain adequate amounts of carotenoid such as beta-carotene and lutenoid from bell peppers. These components are essential to maintain eye health and prevent eyes from diseases like cataracts and macular degeneration. Nutritionists have revealed that bell peppers contain a quantity of beta-carotene similar to carrots and are potent enough to improve your eyesight.

  1. Boosts Immune System

Your immune system performs essential functions such as warding off infectious bacteria to protect your body from its adverse effects. To improve the condition of your immune system, you need to incorporate foods that are rich in vitamin C. Bell peppers are abundant in vitamin C, and regular consumption of the vegetable can strengthen your immune system. Nutritionists recommend incorporating orange bell peppers into your routine if you are suffering from weak immunity.

  1. Nourishing for Fetus

Nutritionists recommend consuming folate to expectant mothers as it nourishes the fetus. You can reap plenty of nutrients along with the high content of folate from any bell pepper for the healthy development of the fetus. Consuming bell pepper raw or cooked during pregnancy is said to be effective for pregnant mothers; however, consuming diet after consulting with your physician is advised specifically during pregnancy.

  1. Ideal for Weight Loss

The versatile vegetable has potential to turn the carbohydrates you consume into energy. This way, your body remains unaffected by the bad carbohydrates that primarily result in obesity and overweight. Incorporating bell peppers into your diet is suggested due to the fewer calories and zero fat content. Hence, they can become a nourishing and colourful option for your salads.

  1. For Digestive Health

Improper digestive functioning results in diarrhea, nausea, vomiting, etc. that is utterly irritating and draining. Nutritionists recommend incorporating bell peppers into your daily diet due to the high niacin content found in them. Niacin is a vitamin B that is essential to improve the condition of your digestive system. Proper digestion of foods will allow your body to absorb minerals, vitamins, and other nutrients that you consume on a daily basis. Hence, add some bell pepper to your salads and keep digestive problems at bay.

  1. An Antioxidant

Bell peppers can function as antioxidants. You need plenty of antioxidants as they fight cancerous cells and free radicals in your body to protect it against chronic diseases such as cancer. If not consumed adequately, your body organs can encounter oxidative damage as well which can be fatal. However, more studies are underway to determine the benefits of antioxidants found in bell peppers on the growth of cancerous cells in the body.

  1. Anti-Inflammatory

Body inflammation can contribute to daunting diseases if not treated on time. Nutritionists encourage people to consume foods enriched with anti-inflammatory properties such as bell peppers. Studies have shown that incorporating orange and red bell peppers can prevent chronic joints and muscles inflammation. Moreover, the nutrients found in the vegetable are potent to ward off factors associated with seasonal allergies. You can incorporate bell peppers to minimize the allergic reactions in the diet of children and adults alike. However, it is advised to consult with your primary care physician in case of severe inflammation and allergy and to avoid self-medication.

  1. For Nervous System

Your nervous system signals your brain to perform functions. This is why psychologists emphasized on maintaining the health of your nervous system. A recent study has shown positive effects of nutrients found in bell peppers on the psychological health and cognitive abilities. However, more evidence is required to find the effects of potassium and magnesium on chronic psychological diseases such as dementia.

  1. Anti-aging

Antioxidants are necessary to prevent skin cells and tissues from potential damages that result in sagged, dry, damaged skin and make fine lines, wrinkles apparent. Beauty experts recommend consuming foods abundant in antioxidants like bell peppers. The vegetable is also a powerhouse of vitamin C and when regularly consumed, these components function to ward off factors associated with early aging. The vitamin C is known as your skin’s best friend; it goes deep into the skin pores and rejuvenates dead cells and tissues. The process will then result in youthful skin free from dark spots and premature wrinkles.

  1. For Respiratory Health

Consuming bell peppers in any form can be effective for your respiratory health. The nutrients like potassium, manganese, magnesium and vitamin C are known to combat factors that result in various respiratory problems such as asthma, lung infection, emphysema, etc. However, it is advised to consult with your primary care doctor before incorporating bell peppers in case of serious respiratory issues.

  1. Ensures Proper Blood Flow

Proper flow of blood helps maintain a healthy heart. Nutritionists state proper blood circulation is possible with the help of bell peppers as they are abundant in phosphorous. The component is known to relax veins strengthening blood vessels. Moreover, proper circulation prevents blood clotting and keeps risks of stroke or heart attack at bay.

Bottom Line

Bell peppers are indeed a miraculous vegetable that not only adds flavour to your food but provide plenty of necessary nutrients as well. These vitamins and minerals are essential to maintaining your overall well-being. Therefore, incorporate it into your daily diet in any form and improve the quality of your life but don’t forget that everything works best in moderation.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 6.67 AND $ 9.44
$7.36
Bell Pepper - Red

11 Amazing Health Benefits of Bell Peppers


Bell Peppers

 

Did You Know...

Peppers, both sweet and hot, originated in Central and South America. They were not introduced into Europe until the 16th century.              

 

How to Select

Choose firm, brightly colored peppers with tight skin 
that are heavy for their size. 
Avoid dull, shriveled or pitted peppers.

 

How to Store

Refrigerate bell peppers in plastic bag for use within 5 days.

 

Nutrition Benefits

Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C. 

 

Top 10 Ways To Enjoy Bell Peppers

  

  1. A Colorful Side.Bell peppers are available in green, red, yellow, orange and even purple, making it easy to add color to your plate! If a recipe calls for one color, be adventurous and try another … or several others! 

 

  1. Stuff ’em.Make your own mixture of beans, brown rice, vegetables, and seasoning … then stuff your bell peppers to the hilt! Bake and enjoy.

 

  1. Dice & Toss.Dice any color bell pepper and toss it on a pizza before baking, into pasta sauce as it cooks, or into an omelette before you fold it.

 

  1. Toss a bell pepper in the wok the next time you crave a stir-fried meal. 

 

  1. Add Texture to Almost Any Dish. Bell peppers are a simple addition to main dishes. Try them in pasta primavera, soups, stews, or chicken or tuna salad. 

 

  1. Stack & Wrap.For extra crunch, color, flavor and nutrition, stack slices of any color bell pepper on wraps and sandwiches.

 

  1. Be Green-er.For extra color and flavor, add sliced or diced bell peppers to your favorite green salad.

 

  1. An Even BetterBell peppers embellish many prizewinning chili recipes. Add some to yours … or try ours! 

 

  1. Grill ’em!Bell Peppers taste great right off the grill (indoor or out). Just brush with olive oil and sprinkle on a little salt before grilling. 

 

  1. Just Slice & Enjoy.Bell peppers make a tasty addition to a raw veggie tray and are delicious with many kinds of dip.

 


Bell Peppers health benefits includes maintaining eye health, boosting immune system, provides nourishment for fetus, support weight loss, support digestive health and help fight inflammation. Other benefits include fighting cancer, supporting nervous system, slow down aging process, support respiratory health and ensure proper blood flow.

Bell peppers aren’t only an additional vegetable to be tossed into your salad bowl, but they contain many beneficial nutrients as well. Bell pepper is a versatile vegetable that you can cook and consume raw as well. Nutritionists have favoured it due to the plenty of healthy properties bell peppers contain.  They have potential to keep your body protected against factors that can affect it adversely.

 

What is Bell Peppers?

All peppers are grown as green peppers or capsicum. They begin changing colour gradually into yellow, orange and finally into the red – depending on how long these peppers stay on the vine. The scientific name for bell peppers is Capsicum annuum L. Moreover, the colour of the pepper determines its ripeness; darker colour indicates the content of nutrients it contains as well.

Nutritional Value of Bell Peppers

One medium-size bell pepper (yellow, orange, red) contains following nutrients.

Copper 2 mg

Fiber 2 g

Folate 4 mcg

Manganese 2 mg

Magnesium 11mg

Potassium 349 mg

Phosphorous 3 g

Protein 2 g

Selenium 9 mg

Vitamin B6 3 mg

Vitamin C        341 mg

 

11 Amazing Health Benefits of Bell Peppers

  1. Maintains Eye Health

You can obtain adequate amounts of carotenoid such as beta-carotene and lutenoid from bell peppers. These components are essential to maintain eye health and prevent eyes from diseases like cataracts and macular degeneration. Nutritionists have revealed that bell peppers contain a quantity of beta-carotene similar to carrots and are potent enough to improve your eyesight.

  1. Boosts Immune System

Your immune system performs essential functions such as warding off infectious bacteria to protect your body from its adverse effects. To improve the condition of your immune system, you need to incorporate foods that are rich in vitamin C. Bell peppers are abundant in vitamin C, and regular consumption of the vegetable can strengthen your immune system. Nutritionists recommend incorporating orange bell peppers into your routine if you are suffering from weak immunity.

  1. Nourishing for Fetus

Nutritionists recommend consuming folate to expectant mothers as it nourishes the fetus. You can reap plenty of nutrients along with the high content of folate from any bell pepper for the healthy development of the fetus. Consuming bell pepper raw or cooked during pregnancy is said to be effective for pregnant mothers; however, consuming diet after consulting with your physician is advised specifically during pregnancy.

  1. Ideal for Weight Loss

The versatile vegetable has potential to turn the carbohydrates you consume into energy. This way, your body remains unaffected by the bad carbohydrates that primarily result in obesity and overweight. Incorporating bell peppers into your diet is suggested due to the fewer calories and zero fat content. Hence, they can become a nourishing and colourful option for your salads.

  1. For Digestive Health

Improper digestive functioning results in diarrhea, nausea, vomiting, etc. that is utterly irritating and draining. Nutritionists recommend incorporating bell peppers into your daily diet due to the high niacin content found in them. Niacin is a vitamin B that is essential to improve the condition of your digestive system. Proper digestion of foods will allow your body to absorb minerals, vitamins, and other nutrients that you consume on a daily basis. Hence, add some bell pepper to your salads and keep digestive problems at bay.

  1. An Antioxidant

Bell peppers can function as antioxidants. You need plenty of antioxidants as they fight cancerous cells and free radicals in your body to protect it against chronic diseases such as cancer. If not consumed adequately, your body organs can encounter oxidative damage as well which can be fatal. However, more studies are underway to determine the benefits of antioxidants found in bell peppers on the growth of cancerous cells in the body.

  1. Anti-Inflammatory

Body inflammation can contribute to daunting diseases if not treated on time. Nutritionists encourage people to consume foods enriched with anti-inflammatory properties such as bell peppers. Studies have shown that incorporating orange and red bell peppers can prevent chronic joints and muscles inflammation. Moreover, the nutrients found in the vegetable are potent to ward off factors associated with seasonal allergies. You can incorporate bell peppers to minimize the allergic reactions in the diet of children and adults alike. However, it is advised to consult with your primary care physician in case of severe inflammation and allergy and to avoid self-medication.

  1. For Nervous System

Your nervous system signals your brain to perform functions. This is why psychologists emphasized on maintaining the health of your nervous system. A recent study has shown positive effects of nutrients found in bell peppers on the psychological health and cognitive abilities. However, more evidence is required to find the effects of potassium and magnesium on chronic psychological diseases such as dementia.

  1. Anti-aging

Antioxidants are necessary to prevent skin cells and tissues from potential damages that result in sagged, dry, damaged skin and make fine lines, wrinkles apparent. Beauty experts recommend consuming foods abundant in antioxidants like bell peppers. The vegetable is also a powerhouse of vitamin C and when regularly consumed, these components function to ward off factors associated with early aging. The vitamin C is known as your skin’s best friend; it goes deep into the skin pores and rejuvenates dead cells and tissues. The process will then result in youthful skin free from dark spots and premature wrinkles.

  1. For Respiratory Health

Consuming bell peppers in any form can be effective for your respiratory health. The nutrients like potassium, manganese, magnesium and vitamin C are known to combat factors that result in various respiratory problems such as asthma, lung infection, emphysema, etc. However, it is advised to consult with your primary care doctor before incorporating bell peppers in case of serious respiratory issues.

  1. Ensures Proper Blood Flow

Proper flow of blood helps maintain a healthy heart. Nutritionists state proper blood circulation is possible with the help of bell peppers as they are abundant in phosphorous. The component is known to relax veins strengthening blood vessels. Moreover, proper circulation prevents blood clotting and keeps risks of stroke or heart attack at bay.

Bottom Line

Bell peppers are indeed a miraculous vegetable that not only adds flavour to your food but provide plenty of necessary nutrients as well. These vitamins and minerals are essential to maintaining your overall well-being. Therefore, incorporate it into your daily diet in any form and improve the quality of your life but don’t forget that everything works best in moderation.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 6.83 AND $ 9.06
$7.39
Bell Pepper - Green

11 Amazing Health Benefits of Bell Peppers


Bell Peppers

 

Did You Know...

Peppers, both sweet and hot, originated in Central and South America. They were not introduced into Europe until the 16th century.              

 

How to Select

Choose firm, brightly colored peppers with tight skin 
that are heavy for their size. 
Avoid dull, shriveled or pitted peppers.

 

How to Store

Refrigerate bell peppers in plastic bag for use within 5 days.

 

Nutrition Benefits

Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C. 

 

Top 10 Ways To Enjoy Bell Peppers

  

  1. A Colorful Side.Bell peppers are available in green, red, yellow, orange and even purple, making it easy to add color to your plate! If a recipe calls for one color, be adventurous and try another … or several others! 

 

  1. Stuff ’em.Make your own mixture of beans, brown rice, vegetables, and seasoning … then stuff your bell peppers to the hilt! Bake and enjoy.

 

  1. Dice & Toss.Dice any color bell pepper and toss it on a pizza before baking, into pasta sauce as it cooks, or into an omelette before you fold it.

 

  1. Toss a bell pepper in the wok the next time you crave a stir-fried meal. 

 

  1. Add Texture to Almost Any Dish. Bell peppers are a simple addition to main dishes. Try them in pasta primavera, soups, stews, or chicken or tuna salad. 

 

  1. Stack & Wrap.For extra crunch, color, flavor and nutrition, stack slices of any color bell pepper on wraps and sandwiches.

 

  1. Be Green-er.For extra color and flavor, add sliced or diced bell peppers to your favorite green salad.

 

  1. An Even BetterBell peppers embellish many prizewinning chili recipes. Add some to yours … or try ours! 

 

  1. Grill ’em!Bell Peppers taste great right off the grill (indoor or out). Just brush with olive oil and sprinkle on a little salt before grilling. 

 

  1. Just Slice & Enjoy.Bell peppers make a tasty addition to a raw veggie tray and are delicious with many kinds of dip.

 


Bell Peppers health benefits includes maintaining eye health, boosting immune system, provides nourishment for fetus, support weight loss, support digestive health and help fight inflammation. Other benefits include fighting cancer, supporting nervous system, slow down aging process, support respiratory health and ensure proper blood flow.

Bell peppers aren’t only an additional vegetable to be tossed into your salad bowl, but they contain many beneficial nutrients as well. Bell pepper is a versatile vegetable that you can cook and consume raw as well. Nutritionists have favoured it due to the plenty of healthy properties bell peppers contain.  They have potential to keep your body protected against factors that can affect it adversely.

 

What is Bell Peppers?

All peppers are grown as green peppers or capsicum. They begin changing colour gradually into yellow, orange and finally into the red – depending on how long these peppers stay on the vine. The scientific name for bell peppers is Capsicum annuum L. Moreover, the colour of the pepper determines its ripeness; darker colour indicates the content of nutrients it contains as well.

Nutritional Value of Bell Peppers

One medium-size bell pepper (yellow, orange, red) contains following nutrients.

Copper 2 mg

Fiber 2 g

Folate 4 mcg

Manganese 2 mg

Magnesium 11mg

Potassium 349 mg

Phosphorous 3 g

Protein 2 g

Selenium 9 mg

Vitamin B6 3 mg

Vitamin C        341 mg

 

11 Amazing Health Benefits of Bell Peppers

  1. Maintains Eye Health

You can obtain adequate amounts of carotenoid such as beta-carotene and lutenoid from bell peppers. These components are essential to maintain eye health and prevent eyes from diseases like cataracts and macular degeneration. Nutritionists have revealed that bell peppers contain a quantity of beta-carotene similar to carrots and are potent enough to improve your eyesight.

  1. Boosts Immune System

Your immune system performs essential functions such as warding off infectious bacteria to protect your body from its adverse effects. To improve the condition of your immune system, you need to incorporate foods that are rich in vitamin C. Bell peppers are abundant in vitamin C, and regular consumption of the vegetable can strengthen your immune system. Nutritionists recommend incorporating orange bell peppers into your routine if you are suffering from weak immunity.

  1. Nourishing for Fetus

Nutritionists recommend consuming folate to expectant mothers as it nourishes the fetus. You can reap plenty of nutrients along with the high content of folate from any bell pepper for the healthy development of the fetus. Consuming bell pepper raw or cooked during pregnancy is said to be effective for pregnant mothers; however, consuming diet after consulting with your physician is advised specifically during pregnancy.

  1. Ideal for Weight Loss

The versatile vegetable has potential to turn the carbohydrates you consume into energy. This way, your body remains unaffected by the bad carbohydrates that primarily result in obesity and overweight. Incorporating bell peppers into your diet is suggested due to the fewer calories and zero fat content. Hence, they can become a nourishing and colourful option for your salads.

  1. For Digestive Health

Improper digestive functioning results in diarrhea, nausea, vomiting, etc. that is utterly irritating and draining. Nutritionists recommend incorporating bell peppers into your daily diet due to the high niacin content found in them. Niacin is a vitamin B that is essential to improve the condition of your digestive system. Proper digestion of foods will allow your body to absorb minerals, vitamins, and other nutrients that you consume on a daily basis. Hence, add some bell pepper to your salads and keep digestive problems at bay.

  1. An Antioxidant

Bell peppers can function as antioxidants. You need plenty of antioxidants as they fight cancerous cells and free radicals in your body to protect it against chronic diseases such as cancer. If not consumed adequately, your body organs can encounter oxidative damage as well which can be fatal. However, more studies are underway to determine the benefits of antioxidants found in bell peppers on the growth of cancerous cells in the body.

  1. Anti-Inflammatory

Body inflammation can contribute to daunting diseases if not treated on time. Nutritionists encourage people to consume foods enriched with anti-inflammatory properties such as bell peppers. Studies have shown that incorporating orange and red bell peppers can prevent chronic joints and muscles inflammation. Moreover, the nutrients found in the vegetable are potent to ward off factors associated with seasonal allergies. You can incorporate bell peppers to minimize the allergic reactions in the diet of children and adults alike. However, it is advised to consult with your primary care physician in case of severe inflammation and allergy and to avoid self-medication.

  1. For Nervous System

Your nervous system signals your brain to perform functions. This is why psychologists emphasized on maintaining the health of your nervous system. A recent study has shown positive effects of nutrients found in bell peppers on the psychological health and cognitive abilities. However, more evidence is required to find the effects of potassium and magnesium on chronic psychological diseases such as dementia.

  1. Anti-aging

Antioxidants are necessary to prevent skin cells and tissues from potential damages that result in sagged, dry, damaged skin and make fine lines, wrinkles apparent. Beauty experts recommend consuming foods abundant in antioxidants like bell peppers. The vegetable is also a powerhouse of vitamin C and when regularly consumed, these components function to ward off factors associated with early aging. The vitamin C is known as your skin’s best friend; it goes deep into the skin pores and rejuvenates dead cells and tissues. The process will then result in youthful skin free from dark spots and premature wrinkles.

  1. For Respiratory Health

Consuming bell peppers in any form can be effective for your respiratory health. The nutrients like potassium, manganese, magnesium and vitamin C are known to combat factors that result in various respiratory problems such as asthma, lung infection, emphysema, etc. However, it is advised to consult with your primary care doctor before incorporating bell peppers in case of serious respiratory issues.

  1. Ensures Proper Blood Flow

Proper flow of blood helps maintain a healthy heart. Nutritionists state proper blood circulation is possible with the help of bell peppers as they are abundant in phosphorous. The component is known to relax veins strengthening blood vessels. Moreover, proper circulation prevents blood clotting and keeps risks of stroke or heart attack at bay.

Bottom Line

Bell peppers are indeed a miraculous vegetable that not only adds flavour to your food but provide plenty of necessary nutrients as well. These vitamins and minerals are essential to maintaining your overall well-being. Therefore, incorporate it into your daily diet in any form and improve the quality of your life but don’t forget that everything works best in moderation.

 


Bell Peppers health benefits includes maintaining eye health, boosting immune system, provides nourishment for fetus, support weight loss, support digestive health and help fight inflammation. Other benefits include fighting cancer, supporting nervous system, slow down aging process, support respiratory health and ensure proper blood flow.

Bell peppers aren’t only an additional vegetable to be tossed into your salad bowl, but they contain many beneficial nutrients as well. Bell pepper is a versatile vegetable that you can cook and consume raw as well. Nutritionists have favoured it due to the plenty of healthy properties bell peppers contain.  They have potential to keep your body protected against factors that can affect it adversely.

 

What is Bell Peppers?

All peppers are grown as green peppers or capsicum. They begin changing colour gradually into yellow, orange and finally into the red – depending on how long these peppers stay on the vine. The scientific name for bell peppers is Capsicum annuum L. Moreover, the colour of the pepper determines its ripeness; darker colour indicates the content of nutrients it contains as well.

Nutritional Value of Bell Peppers

One medium-size bell pepper (yellow, orange, red) contains following nutrients.

Copper 2 mg

Fiber 2 g

Folate 4 mcg

Manganese 2 mg

Magnesium 11mg

Potassium 349 mg

Phosphorous 3 g

Protein 2 g

Selenium 9 mg

Vitamin B6 3 mg

Vitamin C        341 mg

 

11 Amazing Health Benefits of Bell Peppers

  1. Maintains Eye Health

You can obtain adequate amounts of carotenoid such as beta-carotene and lutenoid from bell peppers. These components are essential to maintain eye health and prevent eyes from diseases like cataracts and macular degeneration. Nutritionists have revealed that bell peppers contain a quantity of beta-carotene similar to carrots and are potent enough to improve your eyesight.

  1. Boosts Immune System

Your immune system performs essential functions such as warding off infectious bacteria to protect your body from its adverse effects. To improve the condition of your immune system, you need to incorporate foods that are rich in vitamin C. Bell peppers are abundant in vitamin C, and regular consumption of the vegetable can strengthen your immune system. Nutritionists recommend incorporating orange bell peppers into your routine if you are suffering from weak immunity.

  1. Nourishing for Fetus

Nutritionists recommend consuming folate to expectant mothers as it nourishes the fetus. You can reap plenty of nutrients along with the high content of folate from any bell pepper for the healthy development of the fetus. Consuming bell pepper raw or cooked during pregnancy is said to be effective for pregnant mothers; however, consuming diet after consulting with your physician is advised specifically during pregnancy.

  1. Ideal for Weight Loss

The versatile vegetable has potential to turn the carbohydrates you consume into energy. This way, your body remains unaffected by the bad carbohydrates that primarily result in obesity and overweight. Incorporating bell peppers into your diet is suggested due to the fewer calories and zero fat content. Hence, they can become a nourishing and colourful option for your salads.

  1. For Digestive Health

Improper digestive functioning results in diarrhea, nausea, vomiting, etc. that is utterly irritating and draining. Nutritionists recommend incorporating bell peppers into your daily diet due to the high niacin content found in them. Niacin is a vitamin B that is essential to improve the condition of your digestive system. Proper digestion of foods will allow your body to absorb minerals, vitamins, and other nutrients that you consume on a daily basis. Hence, add some bell pepper to your salads and keep digestive problems at bay.

  1. An Antioxidant

Bell peppers can function as antioxidants. You need plenty of antioxidants as they fight cancerous cells and free radicals in your body to protect it against chronic diseases such as cancer. If not consumed adequately, your body organs can encounter oxidative damage as well which can be fatal. However, more studies are underway to determine the benefits of antioxidants found in bell peppers on the growth of cancerous cells in the body.

  1. Anti-Inflammatory

Body inflammation can contribute to daunting diseases if not treated on time. Nutritionists encourage people to consume foods enriched with anti-inflammatory properties such as bell peppers. Studies have shown that incorporating orange and red bell peppers can prevent chronic joints and muscles inflammation. Moreover, the nutrients found in the vegetable are potent to ward off factors associated with seasonal allergies. You can incorporate bell peppers to minimize the allergic reactions in the diet of children and adults alike. However, it is advised to consult with your primary care physician in case of severe inflammation and allergy and to avoid self-medication.

  1. For Nervous System

Your nervous system signals your brain to perform functions. This is why psychologists emphasized on maintaining the health of your nervous system. A recent study has shown positive effects of nutrients found in bell peppers on the psychological health and cognitive abilities. However, more evidence is required to find the effects of potassium and magnesium on chronic psychological diseases such as dementia.

  1. Anti-aging

Antioxidants are necessary to prevent skin cells and tissues from potential damages that result in sagged, dry, damaged skin and make fine lines, wrinkles apparent. Beauty experts recommend consuming foods abundant in antioxidants like bell peppers. The vegetable is also a powerhouse of vitamin C and when regularly consumed, these components function to ward off factors associated with early aging. The vitamin C is known as your skin’s best friend; it goes deep into the skin pores and rejuvenates dead cells and tissues. The process will then result in youthful skin free from dark spots and premature wrinkles.

  1. For Respiratory Health

Consuming bell peppers in any form can be effective for your respiratory health. The nutrients like potassium, manganese, magnesium and vitamin C are known to combat factors that result in various respiratory problems such as asthma, lung infection, emphysema, etc. However, it is advised to consult with your primary care doctor before incorporating bell peppers in case of serious respiratory issues.

  1. Ensures Proper Blood Flow

Proper flow of blood helps maintain a healthy heart. Nutritionists state proper blood circulation is possible with the help of bell peppers as they are abundant in phosphorous. The component is known to relax veins strengthening blood vessels. Moreover, proper circulation prevents blood clotting and keeps risks of stroke or heart attack at bay.

Bottom Line

Bell peppers are indeed a miraculous vegetable that not only adds flavour to your food but provide plenty of necessary nutrients as well. These vitamins and minerals are essential to maintaining your overall well-being. Therefore, incorporate it into your daily diet in any form and improve the quality of your life but don’t forget that everything works best in moderation.

 

PRICE VARIATION OF THE YEAR – BETWEEN $ 4.67 AND $ 6.11
$4.72
Beets

Beets

 

Did You Know...

Beets are deep red, or white in color. Sugar is produced from one variety (Sugar Beets) and the red color is used in food coloring. They may be eaten raw or cooked.  

  

How to Select

Choose beets with firm, smooth skins and non-wilted leaves if still attached. Smaller ones are more tender.

 

How to Store

Remove leaves, leaving about an inch of the stems. Use leaves as greens- raw or cooked. Store roots in a plastic bag in refrigerator for up to 3 weeks. Wash before cooking.

 

Nutrition Benefits

Fat free, saturated fat free, cholesterol free, low sodium, excellent source of folate.

 

Top 10 Ways To Enjoy Beets

 

  1. Bake ‘em!Cut off the green tops, leaving an inch of the stem to prevent bleeding and flavor loss. Scrub beets, wrap them in foil, and bake at 400°F for 45 minutes to 1 1/2 hours, depending on size.

 

  1. Eat the Leaves! Add beet leaves to salad greens for some additional 
    vitamins and minerals.

 

  1. Beet Juice? … Really? Yes! Just add some 100% orange or 100% apple juice as well. Use a juicer and combine the juice of a small beet with 1 cup of  the apple juice and/or orange juice.

 

  1.  Add beets and their leaves to homemade vegetable soup or minestrone. Clean and slice the beet into small pieces before adding to the soup.

 

  1. Stir-Fry. Add sliced beets and their leaves to your favorite stir-fry veggie combo. If desired, mix in your meat of choice and enjoy.

 

  1. Microwave Them! Place 2 to 3 small beets in a small amount of water and microwave for 8 to 15 minutes or until soft.

 

  1. A Quick Snack Shaker. Pour sliced beets from a can (drain about 1/2 of the liquid) into a bowl you can cover. Add red wine vinegar and a little bit of olive oil and oregano. Cover and shake. Serve as a side dish or snack.

 

  1.  It’s always fun to add new things to an old standby. Try our Beets and Spinach Couscous.

 

  1. Beet Kabob. Add beets along with other vegetables to skewers and heat thoroughly on the grill. Enjoy.

 

  1. A Bit O’ Bitter.Top off a salad with these bitter vegetables for a new and interesting twist. Just dice and toss!

 

 

 


Let me start with a quick fact.

It is believed that when a man and a woman eat the same beetroot, they are bound to fall in love with each other.  

Okay. Before I lose myself in thoughts of my crush, let me come to the point.

That’s about beetroot. Not just the fact, but it, as a vegetable, is simply the coolest thing manufactured by Mother Earth.

And also (one of) the most nutritious. I am not going to tell you how. You have to read and find out for yourself.

 

Why beets are hard to beat.

Beets, The Unbeetables!

What Is Beetroot?

Touted as one of the healthiest veggies. The beetroot is the taproot portion of the beet plant. It is one of the many varieties of the genus Beta vulgaris, all of which are mostly grown for their edible taproots and leaves. Apart from being used as food, beetroot is also used as a medicinal plant and as a food colorant.

Right from the Middle Ages, beetroot has been used not just as food, but also as a treatment for numerous conditions. Popularly known as beet, the vegetable is called Chukandar in Hindi, Remolachas in Spanish, and Hong cai tou in Chinese. And back in the Indian households, beets have been used for a long time as a treatment for anemia.

Beets come in a few different varieties. They are:

Chioggiawhich is an Italian variety with distinct red and white striped flesh.

Formanovawhich is a cylindrical beet that grows up to 8 inches long.

 Goldenwhich is carrot-coloured but still tastes like the beet. The greens of beet vegetable are especially delicious.

 Detroit Dark Redwhich is a popular variety that grows 2 ½ to 3 inches in diameter. This one can be grown in a wide variety of soils and temperature conditions.

 Lutz Green Leafwhich is an unusual variety that grows up to four times the size of normal beets.

As we have seen, beets are usually red. This can largely be attributed to betalain, a pigment that beets contain. And there is another variety of beets – the white beets. These are cooked the same way as their red cousins, but without the issues with the colour (which might stain your dress at times). And then, there are golden beets, where the root is pale orange. The flesh is of a similar colour – and it is firm, healthy, and sweet. Golden beets are low in calories and extremely rich in fiber. They also are a great source of potassium and calcium.

Beets are also consumed in the form of crystals – the juice of beets is concentrated into soluble crystals, which can be mixed with another drink and taken. And then, we have sugarbeet, another root crop that flourishes in temperate climates with the growing season usually five months long.

But why are we talking so much about beets? Are they really that good for you?

I mean, like, really?

Are Beets Good For You?

And, by the way, beets are also called blood turnips. They are low in sodium and fat – which already shows us why they are good. They are a good source of folate, and hence support mental and emotional health.

Beets are chock-full of other nutrients like iron, manganese, copper, potassium, and magnesium – all of which have their individual benefits. Even raw beets have terrific benefits – one of them being the ability to prevent cancer.

Not just the vegetable, but even the leaves have something to offer. Beet greens, as we call them, are packed with fiber and protein. They also contain vitamin K (blood clotting properties) and calcium (for strong bones and teeth) (1).

Beet juice can be healthy as well. Just 200 ml of the juice a day is all one needs to reap its benefits. And talking about the juice, there is one common doubt lingering in several minds – to juice or not to juice?

Even though beet juice is a more concentrated source of betalains, cooked beets contain more fiber. So, what’s the point of juicing the vegetable, you might ask. Well, here’s the point – beet juice contains all those nutrients that might otherwise be lost in the process of cooking. The juice is also easier to digest.

All of this, let me tell you, is because of what beets contain. Obviously. Which is what we will see now.

 

Beets Nutrition Facts

Check out here the beets nutritional information in detail.

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

45 cal

2%

Carbohydrates

9.56 g

7%

Protein

1.61 g

1%

Total Fat

0.17 g

0.5%

Cholesterol

0 mg

0%

Dietary Fiber

2.80 g

7%

VITAMINS

Folates

109 µg

27%

Niacin

0.334 mg

2%

Pantothenic acid

0.155 mg

3%

Pyridoxine

0.067 mg

5%

Riboflavin

0.057 mg

4%

Thiamin

0.031 mg

2.5%

Vitamin A

33 IU

1%

Vitamin C

4.9 mg

8%

Vitamin E

0.04 mg

0.5%

Vitamin K

0.2 µg

0%

ELECTROLYTES

Sodium

78 mg

5%

Potassium

325 mg

7%

MINERALS

Calcium

16 mg

1.5%

Copper

0.075 mg

8%

Iron

0.80 mg

10%

Magnesium

23 mg

6%

Manganese

0.329 mg

14%

Zinc

0.35 mg

3%

PHYTO-NUTRIENTS

Carotene-ß

20 µg

Betaine

128.7 mg

Lutein-zeaxanthin

0 µg

 

So, that was all about nutritional value of beets. And now, for the detailed health benefits…

Health Benefits Of Beetroot

Check out here some of the most talked about beetroot benefits for health.

  1. Lowers Blood Pressure

I am not sure if the sun rises every twenty-four hours, but our blood pressure surely does.

At least, for most of us. Especially with a job that demands the best of us. So, what do you do? Simple. Eat beets.

Want to know the connection between beets and blood pressure? In a study conducted at the Queen Mary University of London, beetroot juice was found to lower blood pressure in a matter of four weeks. As per experts, this is because of the presence of nitrates, which the body converts into nitric oxide. And in the process, the blood vessels expand (2).

Also, consuming beetroot juice regularly can prolong these good effects (3). So, if you are thinking of what to snack on as you watch your favourite TV series in the evenings, you now know. Consuming as much as 250 ml of beet juice a day can have effects better than most antihypertensive drugs (4). But hey, talk to your doc before you do this.

Another study conducted by the Newcastle University of London revealed similar findings – inorganic nitrate and beet juice supplementation helped lower blood pressure (5). This might benefit individuals at a risk of cardiovascular disease.

  1. Good For The Heart

What we saw in the above point. The nitrates in beets lower the blood pressure and reduce the risk of heart disease and strokes (6).

As per a study, just one week of regular beetroot juice dosing can improve endurance and blood pressure in older individuals at a risk of heart failure (7).

Another American study has stated that the ingestion of beet juice prevents myocardial infarction (obstruction of blood supply to a tissue in the heart) (8).

According to a report published by the Kansas State University, beetroot improves the delivery of oxygen to the working skeletal muscles (9). When the working skeletal muscles don’t get enough oxygen, they are impaired and decrease one’s capacity to move their arms or legs. This results in decreased physical activity, ultimately leading to heart disease.

  1. Helps Prevent Cancer

Beetroot extract might have the potential to prevent cancers of the breast and prostate (10). This can be attributed to the presence of betanin (a form of betalain) in beetroot.

In another study conducted at the Howard University of Washington, beetroot ingestion was found to prevent lung and skin cancers (11).

Beetroot juice, when taken along with carrot extract, was found to aid in the treatment of leukemia. Numerous studies have supported the anticancer and chemopreventive properties of beets (12).

In another French study, betanin was found to significantly decrease cancer cell proliferation (13).

  1. Good For The Liver

The presence of calcium, betaine, B vitamins, iron, and antioxidants keeps beets amongst the best liver foods. Beets also thin the bile, allowing it to easily flow through the liver and small intestine – this further enhances liver health.

Betaine in beets also helps the liver eliminate toxins. The fiber in beets clears the toxins that have been removed from the liver – making sure they don’t reenter the body.

The liver also contains zinc and copper, both of which can protect the liver cells from oxidative stress (14).

And as per a Polish study, beetroot can also protect the liver from oxidative damage (15).

  1. Boosts Energy Levels

Studies have found that beetroot makes the muscles more fuel-efficient, thereby enhancing stamina. One such study involved men aged from 19 to 38, who cycled on exercise bikes. Intaking about half a liter of beet juice a day enabled them to cycle 16 percent longer without getting exhausted (16).

And once again, the nitrates deserve the credit. Scientists believe that the nitrates in beetroot also help improve blood flow, cell signaling, and hormones – all of which play a role in increasing the energy levels.

Beetroot was also found to reduce the muscle usage of adenosine triphosphate, which is the body’s chief energy source. This conserves energy and helps one stay active for longer.

As per another study, eating beetroot gave runners a modest edge over others who didn’t – which amounted to an average of 41 seconds in a 5k run. The reason being beetroot’s ability to enhance the oxygen-carrying capacity of the blood. It also reduces the amount of oxygen the muscles need to perform optimally.

Another study showed how beetroot enhanced the performances of international-level female kayak athletes (17). The athletes had received two 70 ml beetroot shots two hours before the trials – and they had noticed a change.

Beetroot has also been found to reduce the oxygen cost of exercise. In tests conducted on exercising rats, beet juice supplementation was found to enhance blood flow to the limbs. The vegetable can also improve exercise performance in individuals suffering from peripheral artery disease.

  1. Fights Inflammation

Their generous helpings of folate, fiber, and betalains place beets amongst the best anti-inflammatory foods on the planet.

As per an Iranian study, beetroot, especially in the juice form, was effective in treating inflammation (18). Another Egyptian study found that beetroot extract could treat inflammation in the kidneys (19).

  1. Promotes Brain Health

Beets are known to improve brain neuroplasticity by improving the oxygenation of the somatomotor cortex – the brain area that is usually affected in the early stages of dementia (20).

In another study, when older hypertensive adults were given a beet juice supplement (in addition to exercise), their brain connectivity began to closely resemble that of younger adults.

The nitrates in beets, as we have seen, are converted into nitric oxide within our body. This nitric oxide allows the brain cells to communicate with each other, thereby enhancing brain health. Nitrates also improve blood flow to the brain (21).

Beetroot juice has also been found to prevent Alzheimer’s (22). As per certain studies, those who drank beetroot juice had healthier brains and improved cognitive functioning (23).

According to another UK study, dietary nitrate can improve cerebral blood flow, thereby enhancing brain functioning (24).

  1. Controls Blood Sugar

This has more to do with sugar beets. According to an Iceland study, the fiber from sugar beets can reduce hyperglycaemia (25).

And as per another UK study, consumption of beetroot juice was found to suppress postprandial (during or after lunch or dinner) glycemia (26).

  1. Aids Digestion

What are the benefits of eating beets regularly? Well, regular consumption of beet or beet products has been found to improve digestion and blood quality (27). And according to another report, the juice of white beets can open the obstructions of the liver and spleen (28). Red beets can also be useful in treating illnesses related to the digestive system and blood.

In fact, red beets have a prominent place in history when it comes to abdominal health. Romans had used beets to treat constipation and other related ailments (29).

As they are rich in fiber, beets can help treat diverticulitis (30). Fiber also aids the bowel movement and enhances the overall health of the digestive system (31).

  1. Reduces Bad Cholesterol

In an animal study, rats fed with beet extracts saw a decrease in the total cholesterol levels and an increase in good cholesterol (32). Though more research is required in this aspect, the study authors believe that the soluble fiber in beets can have these beneficial properties.

Beetroot is also one of those few foods that is low in calories and contains zero cholesterol (33).

  1. Benefits Pregnancy

A study focused on the possibility of beets, especially because of their nitrate supplementation, being beneficial for pregnant women. However, more research is required (34).

Beets are also rich in folic acid, which is one very good reason for pregnant mothers to include them in their diet. Folic acid helps prevent neural tube defects in the baby (35).

 

  1. Helps Treat Anemia

We know the deficiency of iron causes anemia. It has been found that beets are rich in iron, and the absorption of iron is better from beetroot than a few other vegetables (36).

According to a report by the University of Maryland Medical centre, beet greens are also rich in iron and can help combat anemia (37). The folate in beets is also found to fight against anemia (38).

  1. Improves Sexual Health

Believe it or .. well .. you need to believe it – beetroot has been used as an aphrodisiac since the Roman times. Beets contain good amounts of boron, a mineral directly related to the production of sex hormones (39). Beets are also relaxing. Betaine in beets relaxes your mind, and tryptophan contributes to happiness – both of which can help you get in the mood.

According to a Saudi Arabian study, beetroot juice can also help treat sexual weakness (40).

  1. Prevents Cataract

Beets are great sources of carotenoids that can reduce the risk of cataract formation (41).  They also help prevent age-related macular degeneration (42).

  1. Promotes Stronger Bones And Teeth

Beets are rich in calcium, and we know strong bones and teeth are impossible without the mineral (43).

  1. Aids Weight Loss

One characteristic that makes beetroot the ideal weight loss food is its natural sweetness. Which is why you can substitute your artificial sweetener with it. Because a diet high in added sugar can result in weight gain.

Beetroot is rich in fiber, which makes it one of the best weight loss foods. Talking about beet juice, some experts say that it is better as your body can absorb nutrients better from the juice (juicing in general, I mean) (44).

  1. Increases The Level Of Antioxidants

This can be attributed to the presence of polyphenols and betalains – compounds in beetroot that offer it its antioxidant properties. As per one study, the betalain pigment in beets has potent anti-inflammatory properties (45). These properties help treat oxidative stress and improve cognition.

And not just the beetroot vegetable, but even the greens are rich in antioxidants (46).

  1. Has Anti-Aging Properties

Beet greens contain vitamin A and carotenoids that can benefit you from inside out. They also contain a decent of lutein, another potent antioxidant. These fight free radicals and can help fight wrinkles (47).

According to a Chinese study, sugar beet molasses has excellent antioxidant properties. The phenolic contents of sugar beet molasses demonstrate anti-aging properties (48).

  1. Improves Skin Health

What are beetroot benefits for skin? Beetroot ingestion has been found to prevent skin cancer (49). Also, beets, as we discussed, contain vitamin A that maintains healthy mucus membranes and improves skin health (50).

  1. Can Help Prevent Osteoporosis

We have already seen that the nitrates in beets get converted into nitric oxide in the body. One Japanese study states that nitric oxide can help prevent certain lifestyle-related diseases, with osteoporosis being one of them (51).

Another reason beetroot is good for treating osteoporosis is the presence of silica. The mineral is required by the body to efficiently utilize calcium. Having a glass of beetroot juice every day can keep osteoporosis and other related ailments (like the brittle bone disease) away (52).

According to the University of Maryland Medical Canter, betaine supplements help lower the levels of homocysteine in the body. Excessive build-up of homocysteine can elevate the risk of osteoporosis, especially in younger adults (53).

That’s the list of benefits of beetroot for health. How can you enjoy the benefits? By taking the right kind of beets.

Which is why one must know how to select beets properly. And also, how to store them.

Selection And Storage

Yes, you sure can get a packet of fresh beets from the market. The question is – how? How do you separate the best from the rest?

Selection

Pick only those beets that are small and firm and have a deep maroon colouring. They must also have unblemished skin and bright leaves (with no signs of wilting; and they can be moist too). Go for hard and firm roots – this means the beets are fresh as they are recently plucked. Avoid beets with scales or spots. And yes, the taproot must be attached.

If a beet is large and has a hairy taproot, keep it aside. The hairs are an indication of roughness and age. You don’t want them.

Your beets must be 1 ½ to 2 inches in diameter. A beet any larger means it will grow a tough and woody canter. You don’t want that, either. Smaller beets are best. They are tender and sweet.

Storage 

Trim the leaves 2 inches from the root as soon as you are home. Otherwise, the leaves will sap the moisture from the root. Also, do not trim the tail.

Store the leaves in a plastic bag separately and use them within two days.

You can refrigerate beets just like any other vegetable – in a tightly sealed plastic bag. Doing this can keep them fresh for at least 7 to 10 days in the refrigerator.

Cooked or canned beets can also be refrigerated up to one week.

Good stuff, isn’t it? But, you can’t keep eating beets the whole day, right? Or can you?

The dosage is as important as anything else. Which is why one must know…

How Much Beetroot To Eat Per Day?

Though there is no specified dosage, beetroot is generally dosed based on the nitrate content. The ideal nitrate content is 6.4 to 12.8 mg of nitrates for every 1 kg of beetroot.

But, otherwise, there is no specific way of telling the number of beets that could be harmful. To keep it simple – one serving (1 cup, which equals to 136 grams) of beets per day must do.

If you want to know the dosage of beetroot juice powder, the packaging can help. Even otherwise, you wouldn’t need a higher dose – at least not as much as one serving of beets.

As for beet juice – we already discussed. It’s about 200 to 250 ml per day.

How To Incorporate Beetroot Into Your Diet?

This is pretty simple.

One way is to intake beet juice. You can juice the beet greens as well, as they also contain good amounts of potassium and magnesium.

You can shred raw beets on your salad. Grate them finely.

Or you can bake beets. But ensure you wear something to cover your hands to avoid ‘red hands’.

Well, follow the recipes below.

Fresh Beet Recipes

Find out few ways on how to eat beets.

  1. Russian Beetroot Soup Recipe (Borscht)

What You Need

1 kg beef chuck with the bone, well rinsed

8 cups of cold water

1 large onion and carrot, both coarsely chopped (with the carrot peeled as well)

1 coarsely chopped celery rib

1 sachet of stock

450 grams of beets and 3 large carrots, all trimmed and peeled

¼ cabbage, shredded

2 large peeled and sliced potatoes

2 large diced onions

2 tablespoons of tomato paste

1 tablespoon of sugar

Salt and pepper, as required

Sour cream and lemon wedges, as required

Directions

For the beef stock, first combine the beef and water in a stockpot over medium heat. Bring it to a boil, then reduce the heat and simmer gently. Skim the top surface for about 30 minutes, or until the impurities no longer appear.

Add the onion, carrot, and celery to the pot. Also, tie the stock sachet to the pot handle and drop it into the pot. Cover the pot and simmer for an hour or until the meat falls off the bone.

Remove the stock sachet. Transfer the beef to a bowl and pull the meat off the bones. Chop the meat into bite-sized pieces and set them aside. Strain the stock into a clean and heatproof container, all the while pressing on the vegetables to obtain maximum flavour. You can then discard the vegetables.

Now, to make the soup, cook the beets and carrots in the beef stock. Cook for about 45 minutes or until tender. Remove from broth, let it cool and then shred it coarsely. Set aside.

As the beets and carrots cool, you can add cabbage, onion, and potatoes to the broth. Bring it to a boil and simmer for 20 minutes (covered) or until tender. Add beets and carrots and tomato paste and salt and pepper to taste.

Finally, serve in warmed bowls with a dollop of sour cream and a lemon wedge.

  1. Beetroot Salad Recipe

What You Need

5 to 6 medium beets

¼ cup of extra virgin olive oil

2 tablespoons of white wine vinegar

½ teaspoon of honey

½ teaspoon of Dijon mustard

½ teaspoon of salt

1 finely chopped large shallot

1 finely chopped celery stalk

Freshly ground pepper, for taste (as desired)

Directions

Preheat the oven to 204o Divide the beets between two pieces of foil and bring the edges together. Crimp to make packets. Roast until the beets are tender or for about 1 ¼ hours. Unwrap the beets and let them cool.

While the beets cool down, whisk the oil, vinegar, honey, mustard, salt, and pepper in a small bowl to make the dressing.

After the beets have cooled down, remove the skins. Cut them into ½-inch cubes and place them in a large bowl. Add shallot and celery and the dressing. Toss to coat properly.

Serve chilled or at room temperature.

  1. Beetroot Smoothie Recipe

What You Need

1 red beet, small, trimmed and peeled

1 large apple, cored

1 stalk of celery

1 cup of almond milk

1 cup of carrot juice

2/3 cup of frozen sliced peaches

1-inch piece of ginger, peeled and sliced

Directions

Roughly chop the beet, apple, and celery.

Add all the ingredients to a blender and mix until smooth. You can also taste the smoothie to ensure if the sweetness is to your liking. If not, you can add a little more of the fruit.

Serve chilled. You can store the smoothie in a jar for up to 2 days.

There are a few other delectable beet juices you can try –

Simple green and red beet juice

Beet-ginger juice

Beet and pineapple delight

Not just with respect to benefits, but also in terms of ‘being cool’, beets are way ahead. Like the super cool beet facts you will read now …

Super Cool Beetroot Facts

Beetroot was initially cultivated around 2000 BC in the Mediterranean region.

When harvested, the entire plant is edible.

The biggest beet in the world was owned by a Dutchman, and it weighed over 70 kilos.

Beetroot juice is one of the richest natural sources of antioxidants and dietary nitrates.

You can use beet juice to measure acidity. The juice turns pink when added to an acidic solution, and turns yellow when added to an alkali.

There is a belief persisting in several cultures that a man and a woman eating from the same beetroot are bound to fall in love with each other.

Boiling beets in water and massaging the water into your scalp each night can be a great cure for dandruff.

Eating too much of beets can turn your urine red. Even more of the vegetable can turn your stools red. (Guess this is not so super cool!)

Other Uses Of Beetroot

Not much to discuss about beet uses here, other than what we already saw.

Except that you can use beets to dye your hair. So, if you are a hairstyle/hair color aficionado, this could be for you.

Till now, we have seen how to include beets in your diet. But how about including them in your beauty routine as well?

One routine you can try is the beet, rose, and black tea hair rinse. The procedure is simple. Take one cup of beet juice, and half a cup each of rose water and black tea. Mix them and massage it directly on your scalp. Work this treatment from the ends to the roots of your hair. Leave it on for about 10 minutes and then rinse well. The black tea in the rinse is loaded with tannins (that help in the dyeing process) and antioxidants (that are great for hair and scalp health).

You can also use beet green juice for the same purpose as beets. Beet greens are powerful cleansers. They cleanse the blood and kidneys – which is another reason they are a must-have. And also, this is another reason you must intake it in moderation.

Beetroot powder has its uses too. You can use the powder in your soups for some variation in taste. You can also add the powder to curries or gravies to up their nutritional value. Or use the powder as a dry coating to snacks. Or simply as a food colorant.

Or best – as a powder blush. Sounds cool, doesn’t it? You can have your very own organic blush, minus the chemicals. And also, a simple     hair dye – by mixing beet powder with henna and applying to your        tresses as you normally do.

But how do you get beetroot powder? One way is to simply purchase it. Which you can do from here. The other way is to prepare it yourself at home. Which also is simple. And healthier.

All you need to do is wash the beetroot thoroughly first. Boil, bake or steam it. Cut the tops of the beet and discard them. Shred the beet. Next, dehydrate the beetroot (a temperature of 60o C is fine). You can use a dehydrator or an oven for this purpose (it must take 8-10 hours). Dehydrating in the sun is a bad idea as the process might take days.

Once done, grind the dehydrated beet in a food processor. Your beet powder is ready!

A couple of very important questions. One, beet juice or cooked beets? Which one to go for?

Betalains and other nutrients are usually lost in the cooking process. That way, juicing is better. But cooked beets usually contain more fiber than beet juice – as much of the fiber is filtered in the juicing process. The best way to go about it is having beet juice with the pulp.

And two, beet juice or beet supplement – which is better?

Regarding comfort, beet supplement is better. Probably. Because all you need to do is pop a pill, and you are done (or add the powder to your food, if it’s a powdered supplement). Also, a beet supplement is far lower in calories as compared to beet juice. But then, the beet supplement might also be lower in carbs and fat (which could be good news) and protein (now, that’s bad).

In terms of nutrients or nitrates, both are similar. And in terms of sugar, the juice is on the higher end. But otherwise, there is no drastic difference between the two. Simply put – if you are more on the move and literally can’t make time to prepare juice out of beets, go with the supplement. Or else, the juice is good.

So far so good.

So, this was about health benefits of beets. Beets might be purple, but we must never forget that they also harbour a dark side…

Beetroot Side Effects

Might Cause Kidney Stones

Beets and beet greens are high in oxalate, and as per research, such foods can reduce the absorption of calcium (54). Consuming high amounts of oxalate can also cause kidney stones.

Pregnancy And Breastfeeding

No sufficient information in this regard – especially with respect to using beets in large medicinal amounts (55). Stay safe and just stick to food amounts.

Dangers Of Beet Juice

Though the research is limited, it is said that beet juice must never be had by itself. It always is recommended to have beet juice mixed with other vegetables or apple juice. Pure beet juice (direct from the bulb or greens) might paralyze the vocal chords, make one break out in hives, increase heart rate, or even cause chills and fever. It can also cause liver toxicity, diarrhea, and vomiting.

There is no sufficient research to substantiate this. But it’s better to be safe, isn’t it? Also, do consult your doctor.

Drug Interactions

Vitamin K can interact with warfarin, an anticoagulant medication. Though the amount of vitamin K in beets is not so high to interfere with warfarin, it is not the case with beet greens as they are high in vitamin K.

Well, you still have questions, don’t you? Worry not – we have them covered!

Expert’s Answers for Readers Questions

Is it okay to eat beetroot daily?

You can safely eat beets a few times a week. If you are eating daily, it’s fine, but do so in limited quantities. You can have beet greens in larger quantities as well (but keep in mind the oxalate content).

Can you eat beets raw?

Very much. You can eat beets without cooking them. Wash them properly, though.

How do I eat beets?

You can eat them raw (as we already discussed). Or have them roasted with goat cheese. You can also include them in a salad. Or best – refer to the recipes in this post.

Are pickled beets good?

They are more than good. In fact, Olympians use pickled beets for faster recovery. Pickled beets contain sodium that helps prevent muscle cramps. They are also rich in magnesium and potassium. They are good for the heart, give you energy, and prevent fatigue and loss of appetite.

But since they are high in sodium, exercise caution – especially if you have hypertension issues.

How many calories in beetroot?

100 grams of beets contain 43 calories.

Can you eat beet skin?

Yes. Baby beets are especially easy to eat as their skin is tender. And the skin is replete with fiber.

And, what about beet stems?

Yes. They are full of nutrients. But since they are extremely fibrous, you probably need to soften them a bit by cooking. Sometimes, beet stems can be too woody to eat, which is when they can go along with the stock veggies.

Are canned beets healthy?

Very much. Not just in terms of convenience, cost, or shelf life, but also in terms of nutrient content. Unlike other vegetables, canned beets have a flavour that rivals fresh beets.

They also have the same nutritional value. Pretty much.

The only consideration is canned beets contain more salt than fresh ones. Hence, if you rinse canned beets before eating them, you can reduce the amount of sodium by as much as 40%. Also, the process of canning destroys the bacteria – which is why food preservatives are not added to canned beets.

Are beets good for babies?

Yes. And the best time to introduce beets to your baby is when (s)he is 8 to 10 months old. And if you are concerned about nitrates, you can either boil or steam the beets.

Limit to 1 to 2 teaspoons of beets till your baby is one-year-old. Post that, you can increase the amount gradually.

More importantly, do the 4-day test. You must do this test before introducing any new food to your baby. And you must introduce only one food at a time. Introduce beets and wait for 4 days. If there is no symptom of any allergy, you can give them to your baby regularly.

Beets benefit your baby in numerous ways – they reduce the risk of anemia, improve digestion, and offer various other essential nutrients.

Can beet greens be eaten raw?

Yes – but it is better to include them in salads.

Beets are unbeatable. That sums up everything.

And wait, we know this post on benefits of beetroot has blown your mind in a few ways. Let us know how. Do you see the box right below? Leave your comments there. We really (yes, we really do) love hearing from you!

 

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6 Amazing Benefits Of Lima Beans For Skin, Hair And Health


Lima beans, also known as butter beans are popular legumes that are known for their mild buttery flavor and meaty texture. They are known by several regional names, for instance Lima beans in Hindi are called ‘Sem Phali’ and Lima Beans in Tamil are called ‘Mochai’.  There are many health, skin and hair benefits associated with lima beans. Read on to know the several health benefits from lima beans. Generally, lima beans are light-green or cream in color. They possess a potato-like starchy taste. You can find these seeds in fresh, dried or canned form, easily in the market. These beans are highly nutritious in nature and provide protection against various ailments and diseases.

 

So, here is the list of various health benefits from lima beans.

  1. Blood Sugar:

Lima beans are enriched with soluble fiber. These fibers help in absorbing water in stomach to form gel. It thus prevents blood sugar level from rising rapidly after a meal. Lima beans are a great choice for people with hypoglycemia, diabetes and insulin resistance.

  1. Bone Development:

Lima beans are a rich source of manganese, calcium and magnesium. These minerals promote proper bone development. They also help in strengthening of the bones.

  1. Hair Growth:

Lima beans are considered one of the best sources of iron. It is a known fact that iron plays an important role in gaining healthy hair. Iron helps to carry oxygen to the hair. Hair starts to starve for oxygen when body lacks iron. Therefore, lima beans have been proved to promote hair growth.

  1. Digestion:

The potassium present in lima beans plays an important part in digestion process. Potassium is important in maintaining good digestion. Potassium also helps in improving the heart health.

  1. Glowing Skin:

Lima beans are a rich source of copper. Copper is an element which is mainly found and stored in liver. It acts as an antioxidant which is great for the health of our skin. It keeps our skin healthy and glowing naturally. It also prevents cell damage, illness and other health and skin related problems.

  1. Energy Booster:

Lima beans are a great energy booster. They are rich in slow-burning complex carbohydrates. Therefore, it increases your energy levels. They are low in calories and fat-free which tends to maintain the activeness in your body. These were some of the most common benefits associated with lima beans. But there are some precautions also which you need to take while consuming lima beans. People who suffer from kidney stones and gout should avoid eating lima beans. The purine present in it tends to break down in the body and form uric acid. Excessive consumption of legumes can also cause other health problems in people who are susceptible to purine-related problems.

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