Health Tip of the Day!!
Discussions on "Health Tip of the Day!!" in "Healthy and Nutritive Foods" forum.
10th Jul 2013, 11:46 AM #521
Mace Spice - தண்டாயுதம்/ஜாதிக்காய் மசாலா
Essentially employed as an aromatic agent, mace spice greatly enhances color, taste and flavor of foods. Nonetheless, it contains some of the anti-oxidant compounds essential oils, minerals, and vitamins.
Mace features quite different nutritional profile than nutmeg has. It is less in calories, however, has more concentrations of essential oils, vitamin A, vitamin C, carotenes, iron, calcium.
The spice contains fixed oil trimyristine, and many essential volatile oils, which gives a sweet aromatic flavor such as myristicin, elemicin, eugenol and safrole. These oils occur in higher concentration in mace than in nutmeg. The other less important volatile-oils are pinene, camphene, dipentene, cineole, linalool, sabinene, safrole, terpeniol.
The active principles in ace spice have many therapeutic applications in many traditional medicines as anti-fungal, anti-depressant, aphrodisiac, digestive, and carminative functions.
Mace has more vitamin-C content than nutmeg. 100 g mace spice has 21 mg against just 3 mg of nutmegs. Likewise, mace blades contain more riboflavin (vitamin B-2).
Mace arils are rather excellent sources of vitamin-A. 100 g of mace provides 800 IU vitamin A, nearly nine times more compared to that in nutmeg.
Mace arils contain more calcium, copper, iron and magnesium than nutmeg. 100 g of mace powder has 13.90 mg of iron when compared to just 3.04 mg of nutmeg. Manganese and copper are used by the body as co-factors for the antioxidant enzyme, superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.
10th Jul 2013, 03:33 PM #522
Re: Health Tip of the Day!!
Dear Karthiga, The information you have shared about Mace Spice - தண்டாயுதம்/ஜாதிக்காய் மசாலா is simply suberb. thank you
11th Jul 2013, 11:31 AM #523
Artichoke - கூனைப்பூ
Artichoke is low in calories and fat; nonetheless, it is a rich source of dietary fiber. It provides 5.4 g per 100 g, about 14% of RDA fiber. Dietary-fiber helps control constipation conditions, decrease bad or "LDL" cholesterol levels by binding to it in the intestines and help prevent colon cancer risks by preventing toxic compounds in the food from absorption.
Artichoke contains bitter principles, cynarin and sesquiterpene-lactones. Scientific studies show that these compounds inhibit cholesterol synthesis and increase its excretion in the bile and thus; have overall cholesterol reduction in the blood.
Fresh artichoke is an excellent source of vitamin folic acid; provide about 68 µg per 100 g (17% of recommended daily allowance). Folic acid acts as a co-factor for enzymes involved in the synthesis of DNA. Scientific studies have proven that adequate levels of folates in the diet during pre-conception period, and during early pregnancy, help prevent neural tube defects in the newborn baby.
Fresh globes also contain good amounts of anti-oxidant vitamin; vitamin-C (Provides about 20% of recommended levels per 100 g). Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
It is one of the vegetable sources for vitamin K; provide about 12% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
It is an also good source of antioxidants such as silymarin, caffeic acid, and ferulic acid, which help the body protect from harmful free-radical agents. Total antioxidant strength (ORAC) of artichokes (globe or french) is 6552 µmol TE/100 g.
It is also rich in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for optimum cellular metabolic functions.
12th Jul 2013, 01:52 PM #524
Strawberry is low in calories (32 kcal/100g) and fats but rich source of health promoting phyto-nutrients, minerals and vitamins that are essential for optimum health.
Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of straw berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.
Strawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577µmol TE per 100 grams.
Fresh berries are an excellent source of vitamin-C (100 g provide 58.8 mg or about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrate, proteins and fats.
Strawberries contain vitamin A, vitamin E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Furthermore, They contain a good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme,superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.
12th Jul 2013, 02:49 PM #525
Re: Health Tip of the Day!!
Dear Karthiga, wonderful information about Artichoke and Strawberry. thank you
13th Jul 2013, 12:35 PM #526
The seeds contain good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is a precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).
Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
Pumpkin kernels are an also excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis.
Furthermore, its seeds contain very good levels of essential minerals like copper, manganese,potassium, calcium, iron, magnesium, zinc and selenium. Just as in Pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake).Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
14th Jul 2013, 02:09 PM #527
One of the popular ingredients of East Asian cooking, the peppers are indeed one of the richest sources of essential oils, minerals, vitamins, and antioxidants.
Unlike other pepper verities, Sichuan pepper contains unique essential oils, which give them special citrus-flavor with biting pungent sense. Their aromatic flavor comes from terpenes such as β-myrcene, limonene, geraniol, linalool, cineol, citronellal, and dipentene; whereas, their hotness property is due to certain alkamides embedded in their outer shell.
Like Black Peppercorns, szechuan peppers also aid in the digestion power by increasing gastro-intestinal juice in the gut.
Szechuan peppers are an also good source of vitamins such as vitamin A, carotenes, pyridoxine, and thiamin and minerals like copper, potassium, iron, manganese, phosphorous, selenium and zinc.
Native North Americans use the ground bark of Szechuan plant as a remedy for toothache.
Like in anise, these peppercorns too found application in traditional medicines as stomachic, anti-septic, anti-spasmodic, carminative, digestive, expectorant, stimulant and tonic.
14th Jul 2013, 10:49 PM #528
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Re: Health Tip of the Day!!
great tips as usual
15th Jul 2013, 11:19 AM #529
Wonderfully pleasant, sweet-flavored peanut oil is low in saturated fats, free from cholesterol, contains essential fatty acid ( linoleic acid (omega-6)) making it as one of the healthiest cooking oils.
Being a vegetable oil, it is a good source of plant sterols, especially β-sitosterol. The FDA has approved the following claim for phytosterols: "Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Phyto-sterols competitively inhibit cholesterol absorption in the gut and thereby can reduce cholesterol levels by 10% to 15%.
Peanut oil is high in calories. Its high-calorie value is because of fatty acids. Nonetheless, the oil is especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. Research studies suggest that Mediterranean diet that is enriched with monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Studies suggests that resveratrol cut stroke risk by alteration of molecular mechanisms in blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone causing blood vessel constriction that would elevate blood pressure) and by increasing production of the vasodilator hormone, nitric oxide.
Peanut oil contains valuable amounts of anti-oxidant vitamin E. 100 g fresh oil has 15.69 mg of alpha-tocopherol and 15.91 mg of gamma-tocopherol. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
In addition to being a vegetable source, peanut oil is also an ideal choice for deep-frying because it can be heated to a higher temperature (smoke point -450 °F). This results in lower oil retention in the fried foods.
15th Jul 2013, 12:28 PM #530
Re: Health Tip of the Day!!
Dear Karthiga, The information you have provided about the nutritional values and the goodness of groundnut oil, pumpkin seeds and Sichuan Peppercorns is simply superb. thank you Karthiga