GARDEN EGG

Benefits of Garden Egg 

 do eat garden egg,

   here are some health benefit of garden egg

The garden egg, also known as eggplant is a very good source of dietary fiber, potassium, manganese, copper and thiamin (vitamin B1). It is also a good source of vitamin B6, folate, magnesium and niacin. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid.

The garden egg with its bitter taste and spongy texture could really make an amazing pot of stew with a nice aroma. When eaten with boiled yam or rice, it becomes a delicacy you don’t want to miss.

The garden egg can be regarded as a brain food because it houses the anthocyanin phytonutrient found in its skin, Nasunin, a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

Studies have shown that nasunin protects the fats in brain cell membranes. Nasunin is not only a potent free-radical scavenger, but is also an iron chelator.

Iron is an essential nutrient, necessary for oxygen transport, normal immune function and collagen synthesis, but when it becomes too much in the blood stream, it becomes a major concern. Excess iron increases free radical production and is associated with an increased risk of heart disease and cancer.

Menstruating women, who lose iron every month in their menstrual flow, are unlikely to be at risk, but in postmenopausal women and men, iron, which is not easily excreted, can accumulate.

By chelating iron, nasunin lessens free radical formation with numerous beneficial results, including protecting blood cholesterol from peroxidation; preventing cellular damage that can promote cancer; and lessening free radical damage in joints, which is a primary factor in rheumatoid arthritis.

The predominant phenolic compound found in garden eggs is chlorogenic acid, which is one of the most potent free radical scavengers found in plant tissues.

The chlorogenic acid performs antimutagenic (anti-cancer) activities in the body. It also performs anti- LDL (bad cholesterol) activities by increasing the levels of HDL (good cholesterol) in the body and at the same time has antiviral and antimicrobial properties.

Consuming high amounts of garden eggs have been found to be beneficial for people with glaucoma because it lowers the eye pressure.

Eggplant contains measurable amounts of oxalates which are naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems.

For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating eggplant.

Though laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body, recent research has concluded that the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan.

Chewing thoroughly while eating, can enable you get significant benefits, including absorption of calcium, from calcium-rich foods that also contain oxalic acid. So, eating garden eggs does not stop you from meeting your calcium requirements.

Low in calories and high in fibre, the eggplant is good for carbohydrate counters and dieters can actually snack on garden eggs in-between meals.

HOW OFTEN DO DRINK WATER

HERE ARE SOME HEALTH  BENEFITS OF WATER


let look at  the term water.

Water is the main component of the human body. In fact, the body is composed of between 55 and 78 percent water, depending on body size. Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.


The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking eight to 10 glasses of water each day to maintain good health.
Furthermore, the Institute of Medicine has determined the adequate intake of total beverage per day (AI) to be about three liters or 13 cups for men and 2.2 liters or nine cups for women

why must we drink water?some of the health benefits of water include:

. Treats Headaches and Migraines

If you have a headache or migraine, the first thing that you can do to get some relief is drink plenty of water. Headaches and migraines are often caused by dehydration.
In a study published in the European Journal of Neurology, researchers found that increasing water intake helped reduce the total number of hours and intensity of headaches in the study particpant

Aids Weight Loss

In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more.
Plus, it helps increase the rate at which the body burns fat, and promotes the breakdown and elimination of fat cells.
Calorie-free water is also a great replacement for high-calorie drinks like alcohol, sugary fizzy drinks and sodas that often contribute to weight gain.

Helps in Digestion and Constipation

Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Inadequate water in the body often results in constipation as the colon pulls water from the stools to maintain hydration, thereby making them harder and difficult to pass.
Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive heal

Flushes Out Toxins

Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste primarily through sweat and urine.
It also promotes kidney function and reduces kidney stones by diluting the salts and minerals in urine that cause kidney stones.
Though you need to drink adequate amount of water throughout the day, experts warn against drinking too much water (although uncommon still, it is possible) as it may reduce your kidneys’ ability to filter out waste.
Thus, it is recommended to drink the amount of water your body requires. As the amount of water required by the body tends to differ from one person to another, it is usually suggested to drink to your thirst, and also include other fluids and foods with high water content in your diet.

Improves Mood

Research indicates that mild dehydration (even one or two percent lower hydration level of hydration than optimal) can negatively affect your mood and ability to think.
A small study conducted on 25 women and published in the Journal of Nutrition found that being dehydrated can take a toll on your mood and cognitiive function. The color of your urine is a good indicator of your level of hydration. The lighter the color the better the level of hydration and vice versa.

Relieves Fatigue

If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently. In fact, fatigue is one of the first signs of dehydration.
When there is less water in the body, there is a drop of blood volume which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue


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COCONUT WATER IS GOOD FOR PREGNANT WOMEN

      

                             LETS LOOK AT COCONUT WATER ANS IS HEALTH BENEFITS

 

Tender coconut water is known as the richest source of electrolytes, and hence, is greatly recommended for people who are suffering from any illness. It also contains high amounts of chlorides, potassium, and magnesium and moderate amounts of sugar, sodium, and protein. Potassium from drinking coconut water can help to regulate blood pressure and heart function. It is also an excellent source of dietary fiber, manganese, calcium, riboflavin, and Vitamin C. The following are some of the reasons why coconut water is beneficial for a pregnant woman:

 

 

                                   

Coconut water is a natural isotonic beverage. It helps in replenishing fluid and natural salt loss. Thus it can greatly prevent dehydration and exhaustion.

⇒ It is essentially fat-free and is known as a zero cholesterol beverage. Coconut water is also supposed to have a positive effect, when it comes to raising the level of HDL, the good cholesterol level present in the body. This can together help to keep high cholesterol levels under check.

⇒ Coconut water is greatly known for strengthening immunity. As coconut water is rich in lauric acid, it can have anti-bacterial, anti-viral, and antifungal properties. Such properties can help to strengthen the immune system of the mother and the growing fetus, and prevent infections of flu, HIV, herpes, etc.

⇒ Another great health benefit of coconut water is that it helps to prevent and treat heartburn. Coconut water effectively helps in cleaning intestinal worms and the digestive tract. This can alleviate pregnant women from heartburn and constipation.

⇒ Mostly women suffer from urinary tract infection (UTI). Being a natural diuretic, coconut water can help to increase the flow and frequency of the urine. Hence, coconut water benefits in flushing toxins out of the body easily, and prevents urinary tract infection.

⇒ Coconut water is a natural and safe source for hydrating the body, and allows easy digestion. It's free of chemicals and contains a high amount of electrolytes.

⇒ Coconut water is light drink and can even help in weight loss. One cup of it contains 46 calories only, as it is 95% water.

Though, the benefits of coconut water during pregnancy are well-known, there are not enough studies done on this subject. To be on the safer side, consult your doctor when including coconut water in your diet when you are pregnant or breast-feeding. Also, make sure you buy fresh and tender coconuts to get the best quality of water. Consume coconut water in adequate amount, as mentioned by your doctor. In case you experience any side-effects, discontinue the use and contact your doctor immediately.

FOOD FOR PREGNAT WOMEN

Women should maintain a balanced diet all throughout their pregnancy. This ensures good health of both the mother and baby. Is very important women take healthy foods during pregnancy inorder to ensure the health the unborn baby.

 

A mother-to-be should consume about 300 more calories per day than she did before conceiving

Normally, any healthy diet should include foods that are rich in all the essential nutrients; however, it gains utmost importance for women who are pregnant. The consumption of healthy food during pregnancy ensures proper growth of the baby, and it also keeps the mother-to-be physically and mentally fit.

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Therefore, foods that comprise essential vitamins and minerals should be included in a healthy pregnancy diet, while there are a few foods that should be strictly avoided

 

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Folic acid is an essential mineral for pregnant women as it minimizes the chances of any defects of the neural tube. Cereals, green vegetables, bread, and brown rice are a few foods, which provide the body with the required quantities of folic acid . Folic acid supplements are also an option for women who cannot meet the dietary requirements through natural foods.

They will also require adequate amounts of different types of vitamins like vitamin A, vitamin C, and vitamin D. Apricots, pumpkins, carrots, spinach, sweet potatoes, and beet greens have a good amount of vitamin A in them. Vitamin C can be obtained by consuming broccoli, tomatoes, mustard green, grapes, oranges, or papayas, whereas Vitamin D can be produced by the body when exposed to sunlight.

Apart from assisting in bone and muscle formation, calcium also facilitates blood clotting and proper heartbeat. Inadequate calcium consumption could weaken the bones of the baby. Therefore, calcium is extremely essential during pregnancy, and it can easily be obtained from dairy products such as milk, yogurt, cheese, cream, and cottage cheese. Some of these foods should be included in the daily diet.

The primary function of iron is the formation of hemoglobin, which carries oxygen to all the cells. A mother-to-be requires more than normal quantities of iron since the baby requires constant oxygen supply. Meat, fish, green leafy vegetables, whole grain products, and poultry products are the foods rich in iron. Most women need to take iron supplements to help meet their daily requirements. Fiber-rich foods like pasta, rice, fruits, whole grain cereals, breads, and vegetables also need to be consumed.

                                                  

 

                                    FOOD TO BE AVOIDED

Lets look at  some of the to be avoided.

 

It is good to know which foods to consume when pregnant; however, there are certain foods which should be avoided.
Caffeine consumption must be reduced. This means coffee, chocolates, and tea should be consumed only in moderation.
Alcohol consumption during pregnancy should be completely avoided since it may lead to various birth defects such as low birth weight, prematurity, or mental retardation.
Certain kinds of cheeses like camembert, brie, blue veined, and a few Mexican types of cheese must be avoided since they may contain bacteria called listeria, which may be harmful for the fetus.
Fish can be consumed during pregnancy; however, not all fish are safe for consumption. Fish with high mercury content like tilefish, swordfish, and shark should not be eaten at all. Also, raw oysters and clams should be avoided.
Raw meat, eggs, and undercooked food also should not be consumed.
It is very much normal for mothers-to-be to crave for certain foods, including those which are not healthy to eat during pregnancy. However, they must choose the best available option to ensure proper health for themselves and their babies. It is always a good idea to consult a doctor or a dietitian before making any lifestyle or diet changes during pregnancy

   

HEALTH BENEFITS OF ORANGE

Orange is a tropical to semitropical, evergreen, small flowering tree, growing to about 5 to 8 m tall, and bears seasonal fruits that measure about 3 inches in diameter and weigh about 100-150 g. Oranges are classified into two general categories, sweet and bitter, with the former being the type most commonly consumed. Popular sweet-varieties include Valencia, Navel, Persian variety, and blood orange.


                    THESE ARE THE HEALTH BENEFITS
Orange fruit contains a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoids found in citrus fruits. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in-vitro studies. Total antioxidant strength (ORAC) of oranges (navel variety) is 1819 µmol TE/100 g.

Orange fruit also contains a very good amount of minerals like potassium and calcium

It is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to repleni


O range fruit contains a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoids found in citrus fruits. Naringenin is found to have a bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator

 Nutrients in oranges are plentiful and diverse. The fruit is low in calories, contains no saturated fats or cholesterol, but is rich in dietary fiber, pectin. Pectin, by its virtue as a bulk laxative, helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Pectin has also been shown to reduce blood cholesterol levels by decreasing its re-absorption in the colon by binding to bile acids in the colo
 Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established fact that citrus fruits, especially oranges, by virtue of their abundance in vitamins, antioxidants, and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds in the citrus fruits such as phyto-chemical antioxidants, soluble and insoluble dietary fiber helps in cutting risk for cancers, chronic diseases like arthritis, obesity, and coronary heart diseases.

Health benefits of carrots

                                

                           Health benefits of carrots

 

• Carrots are rich in poly-acetylene antioxidant falcarinol. Research study conducted by scientists at University of Newcastle on laboratory animals has found that falcarinol in carrots may help fight against cancers by destroying pre-cancerous cells in the tumors.
  
• Fresh roots are also good in vitamin C; provide about 9% of RDA. Vitamin C is water soluble anti-oxidant. It helps the body maintain healthy connective tissue, teeth and gum. Its anti-oxidant property helps the body protect from diseases and cancers by scavenging harmful free radicals.
  
• In addition, this root vegetable is especially rich in many B-complex groups of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that acts as co-factors to enzymes during substrate metabolism in the body.
  
• Further, They also compose healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.
• Sweet and succulent carrots are notably rich in anti-oxidants, vitamins and dietary fiber; however, they provide only 41 calories per 100 g, negligible amount of fat and no cholesterol.
  
• They are exceptionally rich source of carotenes and vitamin-A. 100 g fresh carrot contains 8285 µg of beta-carotene and 16706 IU of vitamin A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers.
  
• Carotenes are converted into vitamin A in the liver. Beta-carotene is the major carotene that is present in these roots. Beta carotene is one of the powerful natural anti-oxidant helps protect body from harmful oxygen-free radical injury. In addition, it also has all the functions of vitamin A such as vision, reproduction (sperm production), maintenance of epithelial integrity, growth and development
  
  
  
  
  
  

health benefits of vegetables

Vegetable nutrition has widely drawn the attention of fitness conscious as well as food scientists alike for their proven health benefits. Majority of day to day used vegetables are very low in calories. Celery is just 16 calories per 100 g. And again here is the long list of vegetables whose calorie is less than 20 per 100 g such as bottle gourd, bitter melon, cabbage, chinese cabbage, bok-choy, eggplant, endive, spinach, summer squash, swiss chard; etc. Scientific studies have shown that low-calorie but nutrient-rich foods help the human body stay fit and disease free.                   

                     
                    health benefits of vegetables                   
As in fruits, vegetables too are home for many antioxidants that; firstly, help protect the human body from oxidant stress, diseases and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.

Vegetables, like fruits, are low in fat but contain good amounts of vitamins and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.

Additionally, vegetables are packed with soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, pectin...etc. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures.

      human body spends a considerable amount of energy for the metabolism of foods, which is known as BMR or Basal metabolism rate. So just imagine…when you add lots of vegetable nutrition in the diet, in fact, you set to lose more weight than you would gain…Right!..This is the concept behind the "negative calorie foods."