VEGETABLES

VEGETABLES

Vegetables should be bought fresh. They should either be eaten raw, baked or lightly cooked.  There are certain vegetables that should never be cooked like the avocado, cucumber and especially the tomatoes (since cooking will make them very acidic and will destroy their nutritional value whereas when eaten raw they are very alkaline and beneficial for the body).  Never use cucumber and tomato for toasted or grilled sandwiches.

1. Artichokes.

2. Asparagus.

3. Avocado.

4. Beet roots - the red and the white variety.

5. Broccoli.

6. Brussels sprouts.

7. Cabbage.

8. Carrots.

9. Cauliflower.

10. Celery leaves (ajwan-ka-patta)

11. Corn.

12. Cucumber.

13. Eggplant (brinjal - the small variety).

14. Fennel (the root can be sliced raw into salads and the leaf and seeds are used as herbs).

15. Garlic.

16. Ginger.

17. Green beans (French beans, papri, etc.).

18. Kale.

19. Ladyfingers.

20. Lettuce.

21. Mushrooms - either fresh or dried.

22. Onions  -  Bermuda (red), spring  or  scallions, white and yellow varieties.

23. Peas.

24. Peppers - Bell (green or red), green chili.

25. Potatoes - new (red-skinned), sweet potatoes, Russet Burbank and Yams.

26. Radishes.

27. Spinach (palak).

28. Sprouts - alfalfa, buckwheat, fenugreek (methi), lentil, mung bean, pea, radish, red

29. clover, red lentil and sunflower.

30. Suran (elephant root yam).

31. Tomatoes.

32. Turnips.

33. Watercress (Jalkumb).

Vegetables

Vegetables

They are extremely rich source of minerals, enzymes and vitamins. Faulty cooking and prolonged careless storage, however, destroy these valuable nutrients. Most of the vegetables are, therefore, best consumed in their natural raw state in the form of salads. There are different kinds of vegetables. They may be edible roots, stems, leaves, fruits and seeds. Each group contributes to the diet in its own way. Fleshy roots have energy value and good sources of vitamin B . Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. Leaves, stems and fruits are excellent sources of minerals, vitamins, water and roughage.

To prevent loss of nutrients in vegetables, it would be advisable to steam or boil vegetables in their juices on a slow fire and the water or cooking liquid should not be drained off. No vegetable should be peeled unless it is so old that the peel is tough and unpalatable. In most root vegetables, the largest amount of mineral is directly under the skin and these are lost if vegetables are peeled. Soaking of vegetables should also be avoided if taste and nutritive value are to be preserved.

Vegetables

Vegetables

They are extremely rich source of minerals, enzymes and vitamins. Faulty cooking and
prolonged careless storage, however, destroy these valuable nutrients. Most of the vegetables are, therefore, best consumed in their natural raw state in the form of salads.

There are different kinds of vegetables. They may be edible roots, stems, leaves, fruits and seeds. Each group contributes to the diet in its own way. Fleshy roots have energy value and good sources of vitamin B . Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. Leaves, stems and fruits are excellent sources of minerals, vitamins, water and roughage.

To prevent loss of nutrients in vegetables, it would be advisable to steam or boil vegetables in their juices on a slow fire and the water or cooking liquid should not be drained off. No vegetable should be peeled unless it is so old that the peel is tough and unpalatable. In most root vegetables, the largest amount of mineral is directly under the skin and these are lost if vegetables are peeled. Soaking of vegetables should also be avoided if taste and nutritive value are to be preserved.

Healthy Skin - Fruits And Vegetables

Healthy Skin - Fruits And Vegetables

Smooth, healthy-looking skin can defy birthdays and speak volumes about a person’s well-being. When one feels vibrant and youthful, whatever their age, their skin reflects this inner glow. In fact, skin is the largest organ in the body, and the outer manifestation of how well one is taking care of him- or herself. Fruits and vegetables are both tasty and nutritious and have a very long history as beauty aids. Often they are mashed into a pulp and applied directly on the skin in the form of a natural facial.

1. Cucumber
Cucumber has a long folk history of use for cooling burns and treating wrinkles. Simply  peel and crush some cucumbers in a blender and apply directly to the affected area. Cucumber slices can also be placed over the eyelids.

2. Carrot
Carrots are high in beta carotene which the body converts into vitamin A. A deficiency of this vitamin can cause dry skin and wrinkling. Carrots also contain the antioxidant beta-carotene and many other cancer-preventing compounds.

3. Purslane
Like carrots, purslane is rich in carotenoids. This herb can be used to make an invigorating face mask with healing properties.

4. Pineapple
Pineapples contain fruit acids called alpha-hydroxy acids that peel off dead skin cells by dissolving the substances that hold the dead skin together. These are used in face peels to treat acne, chapped skin, fine lines, and wrinkles.

5. Avocado
The oils in avacados are patented as a treatment for some forms of dermatitis and arthritis. Avocado oil is rich in vitamins A, D and E, all of which help maintain healthy skin.

6. Grapes
Grapes contain alpha-hydroxy acids, the substances that help peel dead skin cells from the face. Grapes can be mashed in a juicer and applied as a natural facial mask.

7. Papaya
Papaya’s enzymes help remove wrinkles when applied topically and can aid in digesting food when eaten.

8. Foods rich in nucleic acids
Foods rich in nucleic acids (RNA) such as sardines, salmon, tuna, shell fish, lentils, and beans may be helpful for skin problems.

9. Aloe vera juice
Aloe was used by Egyptian pharaohs to treat many skin problems. Aloe vera gel has been used to heal radiation burns since the 1930's.

10. Chamomile
Chamomile is a tasty tea approved in Europe for treatment of inflammatory skin conditions, notably yeast infections. Compounds in chamomile (bisabolol, chamazulene and cy-clic ethers) are anti-inflammatory, bactericidal and fungicidal. Chamomile can also be brewed and used as a compress.

11. Calendula
Calendula flowers are one of the best herbs for skin problems. Research shows that this herb is antibacterial, anti-fungal, anti-inflammatory and antiviral. Calendula also stimulates white blood cells to help speed wound healing. Calendula flowers can be used to make a tea.

12. Ginkgo
Research shows that ginkgo biloba extract signals fibroblast activity in the skin to increase the synthesis of collagen, while serving as an anti -inflammatory agent.

13. Gotu kola
Gotu kola is an Indian herb that stimulates the regeneration of skin cells and underlying connective tissue.

Nutrients Pack - Fruits, Vegetables, and Legumes

Nutrients Pack - Fruits, Vegetables, and Legumes

You’ve probably heard it all your life fruits, vegetables, and legumes are good for you, and it’s important to eat them every day.

Fruits, vegetables, and legumes (drybeans and peas) may reduce the risk of several chronic diseases. Compared to people who eat few fruits, vegetables, and legumes, people who eat higher amounts as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body (mouth,throat,lung, esoph-agus, stomach, and colon-rectum).

A healthy diet is one that: 
Emphasizes a variety of fruits,vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, legumes (dry beans and peas), eggs, nuts, and seeds.Is low in saturated fats,transfats,cholesterol,salt (sodium), and added sugars.  Balances calorie intake with caloric needs.

Many fruits, vegetables, and legumes are low in calories and high in volume and nutrients.So, if you’re trying to lose weight, fruits, vegetables, and legumes can help you feel full without eating too many calories. Fruits, vegetables, and legumes are packed with vitamins, minerals, fiber, and other nutrients.

Sources of vitamin A (carotenoids) 
Bright orange vegetables like carrots, sweet potatoes, and pumpkin .
Tomatoes and tomato products (sauce, paste, and puree), and red sweet pepper .
Leafy greens such as spinach, collards, turnip greens, kale, beet and mustard greens, green leaf lettuce, and romaine lettuce .
Orange fruits like mango, cantaloupe, apricots, and red or pink grapefruit .

Sources of vitamin C
Citrus fruits and juices, kiwi, strawberries, guava, papaya, and cantaloupe
Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), brussels sprouts, and potatoes
Leafy greens such as romaine lettuce, turnip greens, and spinach

Sources of folate
Cooked dry beans and peas
Oranges and orange juice
Deep green leaves like spinach and mustard greens

Sources of potassium 
Baked white or sweet potatoes, cooked greens (such as spinach), and winter (orange) squash
Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe, and honeydew melons
Cooked drybeans
Soybeans (green and mature)
Tomato products
Beet greens

Different vegetables are rich in different nutrients, so aim for a variety of vegetables throughout the week, including those that are dark green and leafy, orange, and starchy. And, don’t forget dry beans and peas.

BENEFICIAL ITEMS- VEGETABLES

BENEFICIAL ITEMS- VEGETABLES

Vegetables should be bought fresh. They should either be had raw, baked or lightly cooked. There are certain vegetables that should never be cooked like the  avocado, cucumber and especially the tomatoes (since cooking will make them very acidic and will destroy their nutritional value whereas when eaten raw they are very alkaline and beneficial for the body).  Never use cucumber and tomato for toasted or grilled sandwiches. 

Artichokes. 
Asparagus. 
Avocado. 
Beet roots -the red and the white variety. 
Broccoli. 
Brussels sprouts. 
Cabbage. 
Carrots. 
Cauliflower. 
Celery leaves (ajwan-ka-patta). 
Corn. 
Cucumber. 
Eggplant (brinjal- the small variety). 
Fennel (the root can be sliced raw into salads and the leaf and seeds are used as herbs). 
Garlic. 
Ginger. 
Green beans (French beans, papri, etc.). 
Kale. 
Ladyfingers. 
Lettuce. 
Mushrooms -either fresh or dried. 
Onions - Bermuda (red), spring  or  scallions, white and yellow varieties. 
Peas. 
Peppers -Bell (green or red), green chili. 
Potatoes- new (red-skinned), sweet potatoes, Russet Burbank and Yams. 
Radishes. 
Spinach (palak). 
Sprouts - alfalfa, buckwheat, fenugreek (methi), lentil, mung bean, pea, radish, red clover, red lentil and sunflower. 
Suran (elephant root yam). 
Tomatoes.  
Turnips. 
Watercress (Jalkumb).