Power your plate: Green
Power your plate: Green
Dedicated to Goddess Shorashi, the colour green symbolizes balance, growth, prosperity and fertility.
Popular members of the green food group include spinach, broccoli, Indian gooseberry, mint, bitter gourd, and kiwi - all of which make side snacks or meal, and are full of health maximizing qualities. Today, Shachi Sohal, H.O.D. Dietetics Deptt at Dr. B.L. Kapur Hospital, New Delhi enlightens us about the power of green food. Read on...
Broccoli
Nutritive value per 100gms of edible portion:
Calories (kcal): 34.9
Proteins (gms): 2.6
Carbohydrates (gms): 6.6
Fat (gms): 0.3
Iron (mg): 0.7
Health benefits:
- Broccoli is a cruciferous vegetable and rich in antioxidants. It contains glucoraphanin that helps the body process the anti-cancerous compound sulforaphane.
- It contains adequate amount of nutrients such as vitamin C, Beta carotene, calcium, potassium, Vitamin K and carotenoids.
Kiwi
Nutritive Value per 100gms of edible portion:
Calories (kcal): 61
Proteins (gms): 0.99
Carbohydrates(gms): 14.88
Fat (gms): 0.52
Iron (mg): 0.41
Health benefits:
- Rich in Vitamin C, E and A; these antioxidants fight free radicals. Vitamin C boosts immunity.
- A good lutein and zeaxanthin source. Lutein prevents age-related macular degeneration, development of glaucoma and cataracts. Zeaxanthin works with lutein, contributing to eye health.
- Its seed oil is high in alpha-linolenic acid, an omega-3 fatty acid. These essential fatty acids cannot be produced within the body and must be acquired through diet.
Spinach
Nutritive Value per 100gms of edible portion:
Calories ( kcal): 26
Proteins (gms): 2
Carbohydrates(gms): 2.9
Fat( gms): 0.7
Iron( mg): 1.14
Health benefits:
- Spinach is a rich source of fibre, Viamin A, and Folic Acid.
- Helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.
Mint
Nutritive Value per 100gms of edible portion
Calories ( kcal): 48
Proteins (gms): 4.8
Carbohydrates(gms): 5.8
Fat( gms): 0.6
Iron( mg): 15.6
Health benefits:
- Mint is valued as a carminative, which relieves gastric discomforts. It is a good appetiser.
- Helps in preventing oral disorders such as tooth decay and pyorrhoea.
- Helps in curing skin disorders.
Indian Gooseberry
Nutritive Value per 100gms of edible portion:
Calories ( kcal): 58
Proteins (gms): 0.5
Carbohydrates(gms): 13.7
Fat( gms): 0.1
Iron( mg): 1.2
Health benefits:
- Amla has a revitalising effect. Being an excellent source of Vitamin C (an antioxidant), it helps prevent infections and respiratory disorders.
- As a rich source of vitamin C, it enhances the absorption of iron.
Bitter Gourd
Nutritive Value per 100gms of edible portion:
Calories ( kcal): 25
Proteins (gms): 1.6
Carbohydrates (gms): 25
Fat (gms): 0.2
Iron( mg): 0.61
Health benefits:
- It is believed to contain hypoglycaemic or insulin like properties designated as plant - insulin which helps in lowering blood sugar levels.
- It is beneficial in treating blood disorders like boils, itching, psoriasis and other fungal disorders.
- Its leaf is an antidote for alcohol intoxication.
Popular members of the green food group include spinach, broccoli, Indian gooseberry, mint, bitter gourd, and kiwi - all of which make side snacks or meal, and are full of health maximizing qualities. Today, Shachi Sohal, H.O.D. Dietetics Deptt at Dr. B.L. Kapur Hospital, New Delhi enlightens us about the power of green food. Read on...
Broccoli
Nutritive value per 100gms of edible portion:
Calories (kcal): 34.9
Proteins (gms): 2.6
Carbohydrates (gms): 6.6
Fat (gms): 0.3
Iron (mg): 0.7
Health benefits:
- Broccoli is a cruciferous vegetable and rich in antioxidants. It contains glucoraphanin that helps the body process the anti-cancerous compound sulforaphane.
- It contains adequate amount of nutrients such as vitamin C, Beta carotene, calcium, potassium, Vitamin K and carotenoids.
Kiwi
Nutritive Value per 100gms of edible portion:
Calories (kcal): 61
Proteins (gms): 0.99
Carbohydrates(gms): 14.88
Fat (gms): 0.52
Iron (mg): 0.41
Health benefits:
- Rich in Vitamin C, E and A; these antioxidants fight free radicals. Vitamin C boosts immunity.
- A good lutein and zeaxanthin source. Lutein prevents age-related macular degeneration, development of glaucoma and cataracts. Zeaxanthin works with lutein, contributing to eye health.
- Its seed oil is high in alpha-linolenic acid, an omega-3 fatty acid. These essential fatty acids cannot be produced within the body and must be acquired through diet.
Spinach
Nutritive Value per 100gms of edible portion:
Calories ( kcal): 26
Proteins (gms): 2
Carbohydrates(gms): 2.9
Fat( gms): 0.7
Iron( mg): 1.14
Health benefits:
- Spinach is a rich source of fibre, Viamin A, and Folic Acid.
- Helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.
Mint
Nutritive Value per 100gms of edible portion
Calories ( kcal): 48
Proteins (gms): 4.8
Carbohydrates(gms): 5.8
Fat( gms): 0.6
Iron( mg): 15.6
Health benefits:
- Mint is valued as a carminative, which relieves gastric discomforts. It is a good appetiser.
- Helps in preventing oral disorders such as tooth decay and pyorrhoea.
- Helps in curing skin disorders.
Indian Gooseberry
Nutritive Value per 100gms of edible portion:
Calories ( kcal): 58
Proteins (gms): 0.5
Carbohydrates(gms): 13.7
Fat( gms): 0.1
Iron( mg): 1.2
Health benefits:
- Amla has a revitalising effect. Being an excellent source of Vitamin C (an antioxidant), it helps prevent infections and respiratory disorders.
- As a rich source of vitamin C, it enhances the absorption of iron.
Bitter Gourd
Nutritive Value per 100gms of edible portion:
Calories ( kcal): 25
Proteins (gms): 1.6
Carbohydrates (gms): 25
Fat (gms): 0.2
Iron( mg): 0.61
Health benefits:
- It is believed to contain hypoglycaemic or insulin like properties designated as plant - insulin which helps in lowering blood sugar levels.
- It is beneficial in treating blood disorders like boils, itching, psoriasis and other fungal disorders.
- Its leaf is an antidote for alcohol intoxication.
Posts
0 comments:
Post a Comment