Health Benefits of Eating Peas

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Green peas are considered as an ideal food in itself and promote overall wellness.  This starchy vegetable is packed with several vital nutrients including Vitamin K, Vitamin B Complex, Vitamin C, Manganese, dietary fiber, protein and minerals like potassium, iron and choline. Here are various health benefits of peas

 

Peas Health Benefits

Good For your Heart

Eating peas can improve your heart health. In addition to the fiber, peas are also high in Lutein. Both Lutein and fiber in peas improves your heart by protecting the cells from oxidation, lowering cholesterol and building up of plaque in arterial walls and promoting the health of blood vessels and arteries. Studies have shown that people who consume vegetables rich in Lutein have lower rates of atherosclerosis. Best Peas Recipes

 

Good Source of Iron

Peas are an excellent source of iron and adding it into your diet can help in preventing iron deficiency anemia.  Iron is a vital part of hemoglobin, a protein which is responsible for carrying oxygen throughout your body. Adolescent girls and women have higher needs for iron than men because of menstruation and they need about 18 milligrams of iron a day. Studies have shown that half a cup of peas contains about 1.2 milligrams of iron.

 

Healthy Vegetable Choice For Diabetics

Studies have shown that Coumestrol, a phytonutrients present in peas, reduces the risk of diabetes by regulating and keeping the level of blood sugar stable. Due to their low Glycemic index, sugar in peas is absorbed slowly into the blood stream and prevent sudden surge in glucose levels. Fiber and protein content of peas regulates the digestion process which in turn helps in controlling the sugar levels in our body.

Rich in Fiber

Half a cup of peas provides you with about 4 gm of fiber, which is more than 1 cup of oatmeal or broccoli. Fiber helps in maintaining a healthy digestive and also manages weight by keeping you feel full longer. Fiber  also helps in lowering cholesterol levels and reducing risk of heart diseases.

Promotes Eyes Health

To protect your eyes from Cataracts and Macular Degeneration, include peas as one of your vegetables choices into your diet. Peas are rich in Lutein and Vitamin A, which are essential nutrients for healthy eyes. Lutein protects the eyes from free radical damage due to its antioxidant property and Vitamin A keeps the surface of the eyes healthy. A half a cup of peas can provide you with about 30 percent of your daily need for Vitamin A.

 

Good Source of Vitamin K

Peas are enriched with Vitamin K , nutrient which is required by our body for activating calcium absorption and blood clotting. People suffering from arthritis or osteoporosis, should add peas into their diet as vitamin K content f peas regulates bone mineralization and regulates cell growth. One cup of green peas can provide about 30 percent of your daily intake of Vitamin K.

Note: Fresh peas have far more nutritional value than the canned ones. Canned products with added salt can increase your sodium intake.

 

 

Top 10 Health Benefits of Eating Sweet Corn

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Sweet corn is one of the most popular starchy vegetable that offers various nutritional benefits and thus doubles as a functional food. Besides high in carbohydrate content, it is also rich in nutrients including beta carotene and Lutein, manganese,phosphorus and vitamins. Corn is not an unhealthy food if taken in a balanced form along with proteins and fats. Here are top 10 health benefits of sweet corn

Sweet Corn health benefits

1.  Reduces risk of Hemorrhoids

Due to its high fiber content, sweet corn aids in alleviating digestive problems such as constipation and hemorrhoids. Fiber content of sweet corn helps to bulk up bowel movements, which stimulates peristaltic motion and stimulates the production of gastric juices and bile.

 

2.  Controls Diabetes

A healthy balanced diet has been linked to reduced signs of diabetes. Studies have shown that corn kernels helps managing non-insulin dependent diabetes mellitus. The phytochemicals present in corn, regulates the absorption and release of insulin in the body, which can reduce the sudden spikes and drops of blood glucose levels in diabetic patients.  Top Healthy Carbohydrates for Diabetics

 

 3.  Promotes Cardiovascular Health

Sweet corn contains folate, commonly known as Vitamin B9, which is highly beneficial in lowering the homocysteine levels the body. This homocysteine is responsible for damaging the blood vessels and can lead to heart attacks, strokes and even peripheral vascular disease. Balanced consumption of sweet corn can reduce the risk of heart attack by as much as 10 percent. Health Benefits of Vitamin B9

 

4.  Lowers Levels of “Bad” Cholesterol

Sweet corn lowers LDL or bad cholesterol by reducing the absorption of cholesterol in the body. Sweet corn doesn’t affect the level of “good cholesterol”. By reducing the LDL, sweet corn prevents atherosclerosis and free radicals as well.

 

5.  Regulates Hypertension

Studies have shown that corn kernels are effective against high blood pressure due to the presence of phytochemicals in them. These phytochemicals regulates high blood pressure by reducing the built up bad cholesterol in the arteries, and in turn reduces inflammation.

 

6.  Enhances Memory

Sweet corn is rich in Vitamin B1, which is an essential nutrient required for maintaining healthy brain cell and cognitive function and production of neurotransmitter. This neurotransmitter maintains the memory capabilities and lowers the risk of Alzhemier’s disease.

 

7.  Boosts Immune System

Vitamin A is a micro nutrient which is required by our body in a very small quantity. It enhances the efficiency of our immune system and prevents common infections such as common cold and flu. Sweet corn is a rich source of beta-carotene, which forms Vitamin A in our body and helps in fighting of free radials and boosting our immunity.

 

8.  Prevents Iron Deficiency Anemia

Sweet corn contains vitamins and iron which significantly promotes the production of red blood cells and thus reduces the risk of iron deficiency and anemia .

 

9.  Rich source of magnesium and phosphorus

Corn contains abundant  minerals which positively benefits our body. Magnesium is required by our body  for maintaining normal heart rate and for promoting bone health. Phosphorus in corn regulates normal growth  and optimal kidney functioning.

 

10.  Soothes skin rashes

Corn has cosmetic benefits. Corn powder soothes the rashes and skin irritation when applied topically. Corn products can be used as skin care products as well. Corn Flour Face Masks for healthy and glowing skin

 

Note: Sweet corn offers plenty of nutritional benefits and can be included as a part of a balanced diabetic diet  as well. Make sure that to balance it with protein and fat sources as they can mitigate the effect of carbohydrate-rich foods on blood glucose levels.

 

 

 

Top 10 Health Benefits of Okra or Ladies’ Finger

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Okra or Ladies’ finger or bhindi is a podded green vegetable which is used in various dishes like stews, soups or as boiled and fried Okra. It provides various nutritional benefits to your diet if used properly as it is power house of valuable nutrients. It is rich in fiber, folic acid, Vitamin B-6, Vitamin A  and C essential minerals like potassium, magnesium and iron. Even Okra’s leaves have nutritional value. In India, okra is known as bhindi and it’s an all time favorite vegetable.

 

Health Benefits Okra

Good For Diabetics

This green vegetable is a healthy option for diabetics. Besides lowering cholesterol, okra also regulates and stabilizes the blood sugar level by curbing the rate at which the sugar is absorbed from the intestinal tract. Okra contains Eugenol, a type of fiber which has insulin-like properties and thus helps in reducing blood sugar levels.

 

Heals Stomach and Mouth Ulcers

Okra has been used as a home remedy for ulcers, both in stomach and mouth, as it provides an alkaline coating for all the acidic content in your mouth and stomach. Due to its healing properties and property of neutralizing acidity in the stomach, it prevents the formation of ulcers in your stomach and intestine, thus keeps your digestive system healthy.

 

Rich Source of Fiber

Okra is loaded with fiber which has several health benefits. It maintains the health of our digestive system by promoting healthy bowel movements and enhancing the production of gastric juices which in turn aids digestion. Fiber rich vegetables are healthy for people who have chronic constipation or Irritable Bowel Syndrome.

 

Good for  Eyes

Okra is rich in beta carotene which are an essential nutrient required for the production of Vitamin A in our body Vitamin A cures and prevents night blindness and also helpful in preventing major eye problems like cataract and glaucoma.

 

Soothes  Respiratory System

Okra has been used as a home remedy for common cold and flu due to its mucilaginous quality. It helps in alleviating symptoms of common cold and flu including irritation, swelling and pain in the throat. Okra’s leaves has been used for treating bronchitis and pneumonia.

 

Helps in Weight Loss

Due to its high fiber content, okra can be used for weight loss. Unwanted fat deposits can develop if your diet lacks proper nutrition. In order to lose weight and losing it in a healthy way, try adding Okra into your die.

 

Lowers Cholesterol

Okra can be highly beneficial for those with high cholesterol levels. Studies have shown that Okra lower cholesterol levels due to its high fiber content and antioxidant properties.

 

Promotes Healthy Skin

In addition to various health benefits, Okra also has a good impact on your skin health. Due to the presence of nutrients like antioxidants, Vitamin A and C in Okra, this green vegetable helps in eliminating toxins and damages caused by free radicals and in turn ensure a healthy skin.

Okra also prevents the skin pigmentation of your skin and reduces discoloration of the skin.

 

Healthy for Pregnant Woman

Okra is rich in Folic acid, which makes it healthy for pregnant woman. Folic acid is essential in the formation of neural tube of the fetus in the mother’s womb and prevents the risk of neural tube defects in unborn babies.

Folic Acid and Pregnancy.

 

Good for Your Hair

It might sound strange , but Okra leaves serves as an excellent moisturizer for your scalp and hair. If you have itchy, dry scalp, apply a paste of crushed okra leaves and leave it for dry for about thirty minutes and then wash your hair with water. This vegetable also prevents dandruff by improving the overall health of scalp and hair.

 

Besides these health benefits, Okra also prevents anemia (due to high iron content), boosts our immunity, acts as a natural detoxifier and promotes the health of our intestinal tract.

Note:  People who are prone to oxalate kidney stones, shouldn’t eat okra in excess.

 

 

Top 10 amazing health benefits of Asparagus

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Asparagus has been considered as a medicinal vegetable since ages. Not only it has delicious taste, it’s also packed with several potential health benefits. It contains blend of various nutrients like fiber, Vitamin A, C and K, Folic acid and minerals. Asparagus is good for our heart, bones and digestion. Here are the top 10 incredible health benefits Asparagus brings to your diet.

 

Asparagus health benefits

1. Reduces the risk of heart diseases

Vitamins present in asparagus, especially, Vitamin B , regulates the level of homocysteine, an amino acid in our body. This amino acid if goes beyond a normal level, can increase the risk of heart disease. The presence of vitamins and fiber in asparagus makes it an important vegetable choice for promoting heart health.

 

2. Acts as a Natural Diuretic

Asparagus acts as a natural diuretic, meaning, it promotes urine production. This is beneficial for those who have high blood pressure or suffer from edema (it is the accumulation of fluids in the body tissues)as increase in the excretion of water from the body, the body also get rids of excess salts and fluid. Several studies have shown that asparagus can also be beneficial in treating urinary tract infections.

 

3. Boosts immune system

Asparagus due to its anti-inflammatory and anti-oxidant properties makes it a great food for preventing various diseases. It also helps in slowing the aging process by breaking down and negating the effect of free radicals.

 

4. Lowers risk of Diabetes

Vitamin B1 in asparagus helps in the metabolism of sugars and starches and also manages the blood sugar levels. People who are diabetics, adding asparagus into their diet, can be really beneficial. The high fiber content of asparagus also lowers the risk of type 2 diabetes by improving the insulin secretion and function of beta cells of pancreas( These cells produce, store and release insulin).

 

5. Aids in Digestion

High content of fiber in asparagus promotes healthy digestive system. The insoluble fibers of asparagus scrub the digestive tract lining and flush out the toxins from our body. It also promote liver function.

 

6. Maintains healthy pregnancy

Asparagus is rich in folic acid, a nutrient which lowers the risk of neural tube defects during pregnancy. Folic acid along with vitamin B12 and Vitamin C helps in breaking down, using and creating new proteins and also helps producing DNA.

 

7. Helps fight Cancer

Several studies have shown that a compound named glutathione helps in destroying carcinogens and plays an important role in immune function. Asparagus is found to be rich in this compound. Adding asparagus to your diet will boost your immune system and can protect you from certain cancers like bone, breast and lung cancers.

 

8. Promotes Bone Health

Asparagus is a good source of Vitamin K, which is an essential nutrient for improving our bone health. It increases the bone density and reducing the risk of fractures in people with osteoporosis. Vitamin K also keeps the calcium out of the arteries and other body tissues and reduces damages to them.  Top 10 foods to fight Arthritis pain

 

9. Prevents kidney stones

As a natural diuretic, asparagus helps in flushing out toxins in kidneys which prevents the formation of kidney stone. It is important to note that people, who are suffering from excess of uric acid, should avoid asparagus. Find out about the natural remedies for kidney stones.

 

10. Brain Booster

Due to high content of antioxidants and anti-aging properties, asparagus are considered good for our brain health. Asparagus helps brain fight off cognitive impairment and promotes speed and mental flexibility.

 

 

Top 10 Health Benefits of Brussels Sprouts

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Not everyone loves Brussels sprouts, but those little green buds contain some surprising and potent health benefits.  With some of the highest plant protein of any vegetable and considerable density in many important vitamins and minerals, there are more than a few reasons to include Brussels sprouts in your diet. Here are some potential health benefits of Brussels sprouts.

 

Brussels Sprouts Health Benefits

1. Excellent Source of Vitamin C

As little as 50 grams of boiled Brussels sprouts can help you meet your daily requirement for vitamin C. In fact, there’s more vitamin C in Brussels sprouts than oranges. Vitamin C is necessary for a variety of important natural functions, including regulating your blood pressure and bolstering your immune system. Vitamin C health Benefits

 

2. Reduce Cholesterol

Due to their high fiber content, Brussels sprouts are great at helping the body regular cholesterol levels. The fiber contained in each sprout can bind with bile acids, making it easy for your body to get rid of them from your system. Top 10 Foods to Lower Cholesterol Levels

 

3. Rich Source of Vitamins and Minerals

As little as a single serving of Brussels sprouts can provide you with your complete daily requirement of vitamin K, B, and C. They’re also an excellent source for a number of important minerals including potassium, phosphorus, calcium, zinc, iron, and magnesium.

 

4. Protect your DNA

There are enzymes in your body that can do serious harm to the stability of your DNA within the white blood cells that are crucial to your immune system.  Brussels sprouts can actually block these enzymes from affecting your DNA, which can protect you from a variety of serious genetic problems.

 

5. Reduces Risks of Cardiovascular Disease

Brussels sprouts are also a potent anti-inflammatory agent, and may even help repair damaged blood vessels. This is due to isothiocyanate sulforaphane, a compound in Brussels sprouts that helps support your heart’s health, and may even lower your risk of a heart attack.

 

6. Excellent Source of Fiber

The body uses fiber for a healthy and efficient digestive process. Like many vegetables, Brussels sprouts are an excellent source of fiber. A serving as small as 100 grams of sprouts each day can help provide nearly 20% of your daily value.

 

7. Good For Bones

Brussels sprouts have some of the highest vitamin K content of any vegetable, which is vital for healthy bone structures, regular calcification, and helping your body absorb and distribute other vitamins. One cup of sprouts every day will provide double your daily value.

 

8. Fight Free Radicals

Brussels sprouts contain a variety of antioxidant compounds and flavonoids. Combined with a high density of important vitamins like A, C, B6, and K, they provide almost everything your body needs to help fight off the oxidative stress placed on your body every day.

 

9. Anti-inflammatory Properties

Sprouts are an excellent source of glucosinolate, which are a compound necessary in the natural regulation of the body’s inflammatory response. With enough Brussels sprouts in your diet, you can help prevent or reduce chronic inflammation.

 

10. A Well-Rounded Addition to Any Diet

A single serving of Brussels can help provide you with more than 100% of your daily requirement for several critical vitamins and minerals. While many fruits or vegetables are a rich source of one or two vitamins, like oranges with vitamin C, Brussels sprouts are a well-rounded addition to any diet.