লবঙ্গ

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25th October 2019

Cloves are the flower buds of the clove tree. Cloves contain fiber, vitamins, and minerals, so using whole or ground cloves add flavor to dishes as well as provide some important nutrient. Cloves have many health benefits. Cloves are low in calories and provide some fiber, manganese, vitamin K and vitamin C. People have been using cloves in cooking and traditional medicine for many years, but it is only recently that scientists have begun studying their potential health benefits.

Cloves contain:

Energy 47 Kcal
Carbohydrates 51 g
Protein 27 g
Total Fat 0.15 g
Cholesterol 0 mg
Dietary Fiber 5.4 g
Folates 68 µg
Niacin 046 mg
Pantothenic acid 0.338 mg
Pyridoxine 0.116 mg
Riboflavin 0.066 mg
Thiamin 0.072 mg
Vitamin A 13 IU
Vitamin C 11.7 mg
Vitamin E 0.19 mg
Vitamin K 14.8 µg
Sodium 94 mg
Potassium 370 mg
Calcium 44 mg
Copper 231 mg
Iron 1.28 mg
Magnesium 60 mg
Manganese 0.256 mg
Phosphorus 90 mg
Selenium 7.2 µg
Zinc 2.32 mg
Carotene-ß 8 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 464 µg

Health Benefits:

Cloves are high in antioxidants, including eugenol and vitamin C, both of which can help reduce oxidative stress.
Cloves can protect against cancer. Many herbs and spices are high in antioxidants, which play a part in reducing damage to cells that could lead to cancer. According to Today’s Dietitian, “just 1/2 teaspoon of ground clove is supposed to contain more antioxidants than 1/2 cup of blueberries.”
Few studies have found that clove extract is able to slow the growth of multiple types of human cancer cells. Clove extract also helps in reducing colon cancer Few studies also found that cloves might reduce the risk of breast cancer too.
Some studies found that cloves and the compounds they contain might help reduce oxidative stress and protect the liver.
Cloves are good in blood pressure management and kill harmful bacteria.

লবঙ্গ

লবঙ্গ গাছের ফুলের মুকুল থেকে লবঙ্গ সংগ্রহ করা হয়।লবঙ্গতে ফাইবার এবং খনিজ ভিটামিন থাকে।সুতরাং লবঙ্গ এর ব্যবহার রান্নার বাড়তি স্বাদ যোগ করার পাশাপাশি এতে কিছু গুরুত্বপূর্ণ পুষ্টি পাওয়া যায়।লবঙ্গতে অনেক স্বাস্থ্য উপকার রয়েছে।লবঙ্গতে ক্যালোরি অল্প থাকে এবং কিছু ফাইবার পাওয়া যায়।ম্যাঙ্গানিজ,ভিটামিন কে এবং ভিটামিন সি লোকেরা বহু বছর ধরে রান্নায় ও ওষুধ হিসেবে লবঙ্গ ব্যবহার করে আসছে।তবে বিজ্ঞানীরা সম্প্রতি গবেষনা শুরু করেছে এর নানা রকম স্বাস্থ্য উপকারিতা নিয়ে।

স্বাস্থ্য উপকারিতা:

লবঙ্গতে অ্যান্টিঅক্সিডেন্টের এর পরিমাণ বেশি,ইউজেনল ও ভিটামিন সি এ পরিপূর্ণ।যা উভয় জারণ চাপ কমাতে সাহায্য করতে পারে।
লবঙ্গ ক্যান্সার এর বিরুদ্ধে রোগ প্রতিরোধ ক্ষমতা বৃদ্ধি করে।অনেক ঔষধি গুন এবং মশালায় উচ্চ অ্যান্টিঅক্সিড্যান্ট পাওয়া
যায়।যা ক্যান্সারের কারণ এমন কোষের ক্ষয়ক্ষতি কমাতে ভূমিকা রাখে।আজকের ডায়েটিশিয়ান অনুসারে “মাত্র ১/২ চা চামচ লবঙ্গের মধ্যে ১/২ কাপ ব্লুবেরির চেয়ে আরও বেশি অ্যান্টিঅক্সিডেন্ট রয়েছে বলে ধারণা করা হচ্ছে।”
কিছু গবেষনাতে দেখা গেছে যে লবঙ্গয়ের নির্যাস একাধিক ধরণের ক্যান্সারের কোষবৃদ্ধি রোধ করতে সক্ষম। লবঙ্গ নির্যাস কোলন ক্যান্সার হ্রাস করতে সাহায্য করে বেশ কিছু গবেষনায় দেখা গেছে যে লবঙ্গ স্তন ক্যান্সারের ঝুঁকিও কমাতে পারে।
কিছু গবেষণায় দেখা গেছে যে লবঙ্গে থাকা উপাদান গুলি জারণবদ্ধ চাপকে কমাতে পারে এবং লিভারকে সুরক্ষিত করতে সাহায্য করে।
লবঙ্গ রক্তে থাকা ব্যাকটেরিয়া মেরে ফেলে ও রক্ত চলাচল স্বাভাবিক

পেস্তা বাদাম

By

nsu

-

24th October 2019

0

Pistachios are the type of nut that comes from a deciduous tree believed to have originated from Central Asia. Although most consider them a nut, pistachios are seeds from the pistachio tree. Pistachio nuts are not only tasty and fun to eat but also super healthy. It contains healthy fats and are a good source of protein, fiber, and antioxidants.

1-ounce (28-gram) of pistachios contain:

Calories: 159
Carbs: 8 grams
Fiber: 3 grams
Protein: 6 grams
Fat: 13 grams (90% are unsaturated fats)
Potassium: 6% of the Reference Daily Intake (RDI)
Phosphorus: 11% of the RDI
Vitamin B6: 28% of the RDI (Reference Daily Intake)
Thiamine: 21% of the RDI
Copper: 41% of the RDI
Manganese: 15% of the RDI
pistachios are one of the most vitamin B6-rich foods around.

Health Benefits:

Pistachios are high in Anti-oxidants. Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells. Pistachios contain more antioxidants than most other nuts and seeds. In fact, only walnuts and pecans contain more.
Pistachios may reduce the risk of some cancers, such as colon cancer, due to their high fiber content.
Pistachios are very good for heart health. Few researches have shown that pistachios can contribute to heart-healthy fat, thereby preventing cardiovascular diseases. Pistachios can also lower bad cholesterol, and this cuts the risk of coronary heart disease.
Glucose and insulin levels were found to be lower post pistachio consumption. The nuts also increase the levels of peptide 1, a hormone that regulates glucose levels in diabetics.
Pistachios are also very good for eye health. The antioxidants lutein and zeaxanthin are essential for eye health. Pistachios are a rich Source of both of these substances.
Pistachios have a low glycemic index, which might promote lower blood sugar levels.
Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.

পেস্তা বাদাম

এক ধরণের গাছ থেকে পাওয়া বাদামের ধরণ হল পিস্তা বাদাম।যার আদি জন্মস্থল মধ্য এশিয়া থেকে যদিও বেশিরভাগ এগুলিকে বাদাম হিসাবে মনে করে।পেস্তা গাছ থেকে পেস্তা বাদাম সংগ্রহ করা হয়।পেস্তা বাদাম শুধু সুস্বাদু নয় বরং খেতে খুব মজার ও ভাল স্বাস্থ্যকর খাদ্য।এটিতে স্বাস্থ্যকর চর্বি রয়েছে এবং প্রোটিন,ফাইবার ও অ্যান্টিঅক্সিডেন্ট এর একটি ভাল উৎস।

১ আউন্স (২৮-গ্রাম) পেস্তা বাদামে পুষ্টি উপাদান:

ক্যালোরি: ১৫৯
কার্বস: ৮ গ্রাম
ফাইবার:৩ গ্রাম
প্রোটিন: ৬ গ্রাম
ফ্যাট: ১৩ গ্রাম (৯০% অসম্পৃক্ত চর্বি)
পটাসিয়াম: (আরডিআই) এর রেফারেন্স দৈনিক গ্রহণের ৬%
ফসফরাস: আরডিআই এর ১১%
ভিটামিন বি ৬: আরডিআই এর (রেফারেন্স দৈনিক গ্রহণে) ২৮%
থায়ামাইন: আরডিআই এর ২১%
তামা: আরডিআই এর ৪১%
ম্যাঙ্গানিজ: আরডিআই এর ১৫%

পেস্তা বাদাম হল ভিটামিন বি ৬ সমৃদ্ধ খাবার।

স্বাস্থ্য উপকারিতা:

পিস্তা বাদামে অ্যান্টি-অক্সিডেন্ট এর পরিমাণ বেশি।অ্যান্টিঅক্সিড্যান্টস এর এমন উপাদান যা স্বাস্থ্যের ক্ষেত্রে খুব গুরুত্বপূর্ণ ভূমিকা পালন করে।তারা শরীরের কোষগুলোর ক্ষতি রোধ করে এবং ক্যান্সার সহ অন্যান্য সব রোগের ঝুঁকি হ্রাস করে। পেস্তা বাদাম এক অন্যান্য বাদাম যা বীজের চেয়ে বেশি অ্যান্টিঅক্সিডেন্ট থাকে।কেবল আখরোট ও পেকানগুলিতে বেশি থাকে।
পেস্তা বাদামে উচ্চ ফাইবার এর উপাদান এর কারণে ক্যান্সারের ঝুঁকি হ্রাস করতে পারে,যেমন কোলন ক্যান্সার।
পেস্তা বাদাম হৃদ্‌র স্বাস্থ্যের জন্য খুব উপকারি।কিছু গবেষণায় দেখা গেছে যে পেস্তা হৃদপিণ্ডের স্বাস্থ্য এর ফ্যাট কে ভাল রাখাতে ভূমিকা পালন করে,যার ফলে কার্ডিওভাসকুলার রোগ প্রতিরোধ করে। পিস্তা বাদাম খারাপ কোলেস্টেরলও হ্রাস করতে পারে এবং এটি করোনারি হার্ট ডিজিজের ঝুঁকি কমাতে পারে।
গ্লুকোজ এবং ইনসুলিনের মাত্রা পরে খাওয়ার ফলে দেখা গেছে। বাদামগুলি ডায়াবেটিস রোগীদের গ্লুকোজ স্তর নিয়ন্ত্রণ করে এমন হরমোন পেপটাইড ১ এর মাত্রা বৃদ্ধি করে।
পেস্তা বাদাম চোখের স্বাস্থ্যের জন্য খুব উপকারি। অ্যান্টিঅক্সিড্যান্টস লিউটিন এবং জেক্সানথিন চোখের স্বাস্থ্যের জন্য খুব প্রয়োজন। পিস্তা বাদামে এই দুটি পদার্থের সমৃদ্ধ উৎস।
পিস্তায বাদামে একটি কম গ্লাইসেমিক সূচক থাকে যা রক্তে শর্করার মাত্রা কমিয়ে দিতে পারে।
পিস্তা বাদামে প্রচুর পরিমাণে ফাইবার থাকে যা আপনার অন্ত্র ব্যাকটেরিয়ার জন্য বেশ উপকারি। পেস্তা বাদাম খাওয়ার ফলে ব্যাকটেরিয়ার মতো উপকারী স্বল্প-চেইন ফ্যাটি অ্যাসিড উৎপাদনকারী ব্যাকটিরিয়াগুলির সংখ্যা বৃদ্ধি পেতে পারে।

পুঁইশাক

By

nsu

-

24th October 2019

0

Malabar spinach is a popular tropical leafy-green vegetable. Malabar Spinach have some antioxidant properties and contains many vitamins & minerals. It contains vitamin C, vitamin A, calcium and, iron. The plant is low in calories and also has a high amount of protein in relation to its weight. Malabar Spinach is also a great source of soluble fiber.

100 grams of Malabar spinach contain:

Energy 19 K cal
Carbohydrates 40 g
Protein 80 g
Total Fat 0.30 g
Cholesterol 0 mg
Folates 140 µg
Niacin 500 mg
Pantothenic acid 0.053 mg
Pyridoxine 0.240 mg
Riboflavin 0.155 mg
Thiamine 0.050 mg
Vitamin A 8000 IU
Vitamin C 102 mg
Sodium 24 mg
Potassium 510 mg
Calcium 109 mg
Copper 107 mg
Iron 1.20 mg
Magnesium 65 mg
Manganese 0.735 mg
Selenium 0.8 µg
Zinc 0.43 mg

Health Benefits:

Malabar Spinach is rich in antioxidants, which is very significant for overall health and preventing illness-including cancer. This plant also contains vitamin A, which has been shown to have potential in blocking oral cavity and lung cancer.
It can prevent anemia. Malabar Spinach is an excellent source of iron. 100 grams’ fresh leaves contain about 1.20 mg or 15% of the daily intake of iron. Iron is an essential trace element required by the human body for red blood cell (RBC’s) production.
Its thick and fleshy leaves are an excellent source of non-starch polysaccharide, mucilage. Its leaves enable smooth digestion. Fiber diet brings a reduction in cholesterol absorption, and help prevent bowel problems.
Folate is essential to reduce the homocysteine level which is present in the blood. Homocysteine increases the chances of strokes and heart attacks. Few studies have shown that folate contains in Malabar spinach can reduce the chances of cardiovascular disease.
One of the many benefits of fiber is its ability to slow down the rise of blood sugar levels. The absorption of glucose is slower when high fiber foods are eaten. This means the high fiber content in Malabar Spinach can help control the blood glucose levels and even help those who have diabetes.
Malabar Spinach is incredibly rich sources of vitamin A. 100 g fresh leaves provide 8000 IU or 267% of recommended daily allowance (RDA) of this vitamin. Vitamin-A is required for maintaining healthy mucus membranes and skin, and essential for good eyesight.
Folate is one of the vital vitamins which is required for having a healthy pregnancy. Folate is vital for copying DNA and builds the new cells. Low levels of folate lead to development issues that remain after birth as well. Leafy greens vegetables like Malabar spinach, spinach, etc. are the folate-rich foods that one should intake during pregnancy.
Malabar Spinach contains both magnesium and calcium. These two minerals found in the plant play a very significant role in maintaining bone health.
Malabar spinach has anti-aging benefits. The free radicals in your body damage your skin, thus causing premature aging. These free radicals are destroyed by the antioxidants in Malabar Spinach. So, when you eat Malabar spinach regularly, you will keep up your skin and slow down age-related degeneration, making your skin look younger and rejuvenated.
Malabar Spinach can treat depression too. The intake of folate contains in Malabar Spinach helps to treat the depression naturally. The high intake of folate helps to lower the depression significantly in depressed patients.

ফুলকপি

By

nsu

-

24th October 2019

0

Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients.

It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Cauliflower is a cruciferous vegetable that looks like a white version of its cousin, broccoli. Like broccoli, the tightly bunched florets of cauliflower are connected by a thick core, often with a few light leaves surrounding it. Additionally, it is weight loss friendly and incredibly easy to add to your diet.

1 cup of chopped raw cauliflower (107 grams) contains:

27 calories
2 grams (g) of protein
3 grams of fat
5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar
24 milligrams (mg) of calcium
16 mg of magnesium
47 mg of phosphorus
320 mg of potassium
6 mg of vitamin C
6 micrograms (mcg) of vitamin K
197 mcg of vitamin B6
61 mcg of folate
77 percent of daily vitamin C needs
20 percent of daily vitamin K needs
10 percent or more of daily needs for vitamin B 6 and folate
It also contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.

Health Benefits:

Cauliflower contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases. Fiber is important because it nurses the healthy bacteria in your gut that help reduces inflammation and promote digestive health.
Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD). Studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer, and diabetes.
Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. Few studies have shown that cauliflower can reduce the danger of breast and reproductive cancers in men and women.
Cauliflower is great for brain and memory function. Choline is an important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning, and memory. It also helps in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Cauliflower is rich in sulforaphane, a plant compound with many beneficial effects, such as the reduced risk of cancer, heart disease, and diabetes.
Cauliflower helps in weight loss because of its low calories. Cauliflower is low in calories but high in fiber and water which helps in controlling the extra fat. Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low-carb diet.

তিতা করলা

By

nsu

-

24th October 2019

0

Bitter gourd is a vegetable that is relished for its benefits and hated for its bitter taste. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folate, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron and contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana. Even drinking raw Bitter Gourd juice is full of advantages as it contains essential vitamins as well as antioxidants that all of us need.

One cup (94 grams) of raw bitter Gourd provides:

Calories: 20
Carbs: 4 grams
Fiber: 2 grams
Vitamin C: 93% of the Reference Daily Intake (RDI)
Vitamin A: 44% of the RDI (Reference Daily Intake)
Folate: 17% of the RDI(Reference Daily Intake)
Potassium: 8% of the RDI(Reference Daily Intake)
Zinc: 5% of the RDI(Reference Daily Intake)
Iron: 4% of the RDI(Reference Daily Intake)
Bitter Gourd also contains high Vitamin A, C, Potassium, zinc, iron.

Health Benefits:

Bitter gourd is very good for Diabetics; in fact, it can be considered as medicine of diabetics. It helps in maintaining blood sugar levels. Bitter gourd has a compound that functions similar to insulin. It reduces blood glucose levels in both Type 1 and Type 2 diabetes. Consuming a glass of Bitter Gourd juice is so effective that diabetes patients need to reduce the dosage of their medicines.
The antimicrobial and antioxidant properties present in Bitter Gourd helps in treating skin problems, blood disorders, removing toxins from the blood and purifying it. It also improves blood circulation and helps to cure issues like rashes, acne, psoriasis, blood boils and even hinders the growth of cancerous cells in the body.
Bitter Gourd can Lower the bad cholesterol levels “Bitter gourd juice’’ is anti-inflammatory that also helps in lowering the bad cholesterol levels in the body.
Bitter Gourd has anti-cancerous properties in it and could be effective against the stomach, colon, lung, and breast cancer cells. It has anti-carcinogen and anti-tumor properties. It reduced the risk of prostate, breast and cervical cancer.
Bitter Gourd works great for heart health. Bitter gourd reduces LDL (bad cholesterol) and decreases the risk of suffering a heart attack. The fiber also helps to unclog the arteries. It significantly reduces the risk of heart attack and stroke. It also maintains the blood pressure of the body as it is rich in potassium, which absorbs excessive sodium in the body. It is rich in iron and folic acid which are known to decrease the risk of stroke and keep your heart healthy.
Bitter gourd is liver friendly and detoxifies. It boosts the liver enzymes and is a good cure for a hangover as it reduces alcohol deposits on the liver.
Bitter gourd fights viruses and bacteria and strengthens your immunity. It prevents allergies and indigestion. It is full of fiber and helps improve bowel movement. It relieves constipation and settles the stomach.
Bitter gourd is low in calories, fat, and carbohydrates. These properties together help in weight management.

গ্রীন টী

By

nsu

-

23rd October 2019

0

Green tea is a popular beverage consumed worldwide. In recent years, it has also gained popularity as a health drink. Green tea is made from non-oxidized leaves and is one of the less processed types of tea. It therefore contains the most antioxidants and beneficial polyphenols.

Green tea contains a number of bio active compounds including caffeine and other alkaloids, polyphenols, and Vitamin K, and after steeping, many of the bio active compounds in the tea leaves effuse into the final drink. The main stimulants in green tea include caffeine, theobromine, and theophylline. On the other hand, L-threonine, an amino acid found in green tea, has a calming effect on the nervous system. Therefore, green tea can have a mildly stimulating but also relaxing effect at the same time.

Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health

Health Benefits:

Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.
Few studies have found that in countries where green tea consumption is high, cancer rates tend to be lower. Early clinical studies advise that the polyphenols in tea, especially green tea, may play an important role in the prevention of cancer. Researchers also believe that polyphenols help kill cancerous cells and stop them from growing. Few studies have shown that green tea has positive impacts on breast cancer, Lung cancer, liver cancer, colon cancer, ovarian cancer, skin cancer, prostate cancer, stomach cancer.
A meta-analysis of observational studies found that women who drank the greenest tea had a lower risk of developing breast cancer, which is the most common form of cancer in women.
Studies have shown that those who drank at least 5 cups of green tea per day had a significantly lower risk of dying from cardiovascular disease than those who drank less than one cup of tea per day.
Consuming green tea, either as a beverage or in capsule form, is a link to significant but modest reductions in total and LDL or “bad” cholesterol.
Drinking green tea on a regular basis is associated with the prevention of mental illness like stress, depression.
The catechins in green tea may inhibit the growth of bacteria and some viruses. This can lower the risk of infections and lead to improvements in dental health, a lower risk of caries and reduced bad breath.

পালং শাক

By

nsu

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20th October 2019

0

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Spinach is a leafy green vegetable that originated in Persia.

The dark green color of spinach leaves specifies they contain high levels of chlorophyll and health-promoting carotenoids (beta carotene, lutein, and zeaxanthin). These phytochemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts. So, eating spinach can benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

The nutrition for 3.5 ounces (100 grams) of raw spinach:

Calories: 23
Water: 91%
Protein: 2.9 grams
Carbs: 3.6 grams
Sugar: 0.4 grams
Fiber: 2.2 grams
Fat: 0.4 grams
24 mg of magnesium
167 mg of potassium
2,813 international units (IU) of Vitamin A
58 micrograms of folate
Spinach also contains vitamin K

Health Benefits:

Spinach helps to prevent the growth of cancer because of its antioxidant properties. Several studies have shown that spinach consumption can reduce the risk of prostate cancer. Eating this leafy green may also help prevent breast cancer.
Spinach can reduce oxidative stress and regulate blood pressure. Few studies have shown that eating spinach effectively lowered blood pressure levels. Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases the risk of cancer and diabetes. Spinach contains antioxidants, which can fight the oxidative stress and help reduce the damage it causes.
Vitamin C in spinach is known to have the ability to prevent wrinkles and protect us from eye diseases, prenatal health problems, and cardiovascular diseases.
Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease. It has also the presence of lutein content that prevents the thickening of walls of arteries, thus reducing the risk of heart attacks.
Spinach is high in vitamin A which helps our skin and mucous membranes to repel various kinds of bacteria and viruses effectively.
Spinach provides you with the required levels of magnesium in your body which helps you to generate energy for your day to day chores. Spinach is also a great source of folate, a nutrient that helps your body turn food into usable energy.
Spinach is very good for bone health. Spinach is a rich source of Vitamin K which helps in promoting the production of a protein called Osteocalc in that is responsible for stabilizing calcium in the bones.

Note: Those who are suffering from kidney diseases like kidney stones problem should avoid Spinach. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake

মিষ্টি আলু

By

nsu

-

19th October 2019

0

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide. They have a thin, brown skin on the outside with colored flesh inside. Potatoes and Sweet Potatoes are not same in nutrients value. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family.

One cup (200 grams) of baked sweet potato contains:

• Calories: 180
• Carbs: 41.4 grams
• Protein: 4 grams
• Fat: 0.3 grams
• Fiber: 6.6 grams
• Vitamin A: 769% of the Daily Value (DV)
• Vitamin C: 65% of the DV
• Manganese: 50% of the DV
• Vitamin B6: 29% of the DV
• Potassium: 27% of the DV
• Pantothenic acid: 18% of the DV
• Copper: 16% of the DV
• Niacin: 15% of the DV

Health benefits:

• Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. There is evidence that eating a healthy diet can reduce the risk of cancer like breast cancer, lung cancer.
• Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut.
• Sweet Potatoes Keep the Heart Healthy. The high fiber content of sweet potatoes can lower LDL (bad) cholesterol levels, helping to prevent cardiovascular disease.
• Sweet potatoes are also high in potassium, which works in balance with sodium in your body to maintain healthy blood pressure.
• They are also high in copper which is an essential component for making red blood cells and keeping your heart healthy.
• The fiber and complex carbohydrates in sweet potatoes can help keep the blood sugar stable. It can help you feel full longer. Sweet potato varieties also contain other ingredients that benefit stable blood sugar.
• Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.
• Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health.

ব্রকলি

By

nsu

-

19th October 2019

0

When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok-choy, cabbage, collard greens, rutabaga, and turnips. If you are trying to eat healthier vegetables, in that case, broccoli should be at the very top of your grocery.

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants.

There are three main varieties of broccoli:

Calabrese broccoli
Sprouting broccoli
Purple cauliflower broccoli

1 cup (91 grams) of raw broccoli contains:

Carbs: 6 grams
Protein: 2.6 gram
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI

Health benefits:

Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.
Sulforaphane and other natural compounds in broccoli might stop cancer cells from forming in your body. Studies have been shown that broccoli might reduce the risk of cancers like breast cancer, colon cancer, Prostate, skin cancer.
Broccoli can manage diabetes too. Studies have shown that Sulforaphane may help lower your blood sugar. If you have type 2 diabetes and obesity, you may notice a bigger improvement in blood sugar than other people would if you eat broccoli regularly.
Few studies have been shown that broccoli can help reduce the blood LDL-cholesterol levels by 6 percent.
Broccoli can help in the prevention of mental illnesses like Alzheimer’s and Dementia.
Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.
Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Along with calcium, broccoli is also full of other nutrients like magnesium, zinc and phosphorous. Because of these properties, broccoli is extremely appropriate for children, elderly and lactating mothers.
Broccoli is great for heart health as it contains fibers, fatty acids, and vitamins that help to regulate blood pressure in the body. This also helps in reducing bad cholesterol, hence leading to a healthy heart. Broccoli helps to protect blood vessels from damaging as well.
Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
Broccoli is also great for weight loss because it is rich in fiber.
Broccoli provides an excellent source of vitamin C, a nutrient known to support a healthy immune response.
Broccoli may Protect Your Skin From Sun Damage.
Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet UV rays. Research shows that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.
Broccoli contains beta-carotene, vitamin A, phosphorous and other vitamins such as B complex, vitamin C and E. All these rich nutrients are great for eye health.
Broccoli is supplemented with vitamin C, which has several antioxidant properties and it is great for anti-aging. This is because antioxidants help fight the free radicals responsible for aging.

Note: Please do not eat broccoli if you have IBS and Kidney diseases.

Broccoli may give you gas and upset your bowels if you have IBS.
The phosphorus in broccoli can start to build up in your blood if your kidneys don’t work well.

কাঁচা হলুদ

By

nsu

-

19th October 2019

0

Turmeric is the spice that gives curry its yellow color. But this masala or spice does contain mixtures with medicinal properties. Turmeric contains curcumin, an element with powerful anti-inflammatory and antioxidant properties.

1 tablespoon (tbsp.) of turmeric powder contains:

29 calories
0.91 grams (g) of protein
0.31 g of fat
6.31 g of carbohydrates
2.1 g of fiber
0.3 g of sugar
26 percent of daily manganese needs
16 percent of daily iron
5 percent of daily potassium
3 percent of daily vitamin C

Health benefits:

Raw turmeric juice works as a blood purifier for many blood diseases. Raw turmeric can help to eliminate toxins from the blood.
Turmeric can consider as a preventive food for few caners also. Cur-cumin in Turmeric shows promise as a cancer treatment. It has protective effects against pancreatic cancer, prostate cancer, and multiple myeloma.
The antioxidant effect of turmeric seems to be so powerful that it can stop your liver from being damaged by toxins.
Turmeric is being explored as a treatment for irritable bowel syndrome (IBS).
Turmeric can reduce the pain of arthritis because of its anti-inflammatory properties.
Turmeric is also very good for the skin. It is also recognized to cure skin problems caused dues to air and pollutions.
Raw turmeric has been identified to regulate blood sugar levels too. Diabetics can try on the raw turmeric to monitor the insulin levels.

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Cloves contain:

Health Benefits:

লবঙ্গ

স্বাস্থ্য উপকারিতা:

1-ounce (28-gram) of pistachios contain:

Health Benefits:

পেস্তা বাদাম

১ আউন্স (২৮-গ্রাম) পেস্তা বাদামে পুষ্টি উপাদান:

স্বাস্থ্য উপকারিতা:

100 grams of Malabar spinach contain:

Health Benefits:

1 cup of chopped raw cauliflower (107 grams) contains:

Health Benefits:

One cup (94 grams) of raw bitter Gourd provides:

Health Benefits:

Health Benefits:

The nutrition for 3.5 ounces (100 grams) of raw spinach:

Health Benefits:

Note: Those who are suffering from kidney diseases like kidney stones problem should avoid Spinach. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake

One cup (200 grams) of baked sweet potato contains:

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber, and antioxidants.

1 cup (91 grams) of raw broccoli contains:

Health benefits:

Note: Please do not eat broccoli if you have IBS and Kidney diseases.

1 tablespoon (tbsp.) of turmeric powder contains:

Health benefits: