MUDIRAJ SUPER FOODS
Sweet Potato +
Beet Root +
Sesame Seeds +
- Onions are another superfood.
- They help to lower blood sugar levels in addition to promoting good cardiovascular health.
- It has been proven that adding onions to your diet can reduce your risk of developing certain cancers and contribute to gastrointestinal health.
- Onions are loaded with a peptide called GPCS which scientists believe slows your body's loss of calcium.
- Onions may also be useful in the fight against heart disease and diabetes because they're loaded with vitamin C and folate.
- Onions contain flavonoids and sulfur-containing compounds.
- Flavonoids are known to provide protection against cardiovascular disease.
- Onions may significantly reduce the risk of heart disease.
- The flavonoid, quercetin helps onions to be associated with a reduced risk of colon cancer.
- Onions may lower the risk of cancer of the brain, esophagus, lung and stomach.
- Onions have anti-inflammatory compounds that can ease the inflammation of osteo- and rheumatoid arthritis.
- An onion is similar to garlic.
- It's a great source of vitamin C, vitamin E, potassium, fiber, selenium, fiber and polyphenols
- Onions have been shown to lower high cholesterol levels and high blood pressure.
- Onions are the richest dietary sources of flavonoids, which have been shown to reduce the risk of heart disease by 20%.
- Regular consumption of onions has also been associated with a reduced risk of colon cancer.
- Onions help prevent thrombosis and reduce hypertension.
- Onions contain a number of sulfides similar to those found in garlic, which may lower blood lipids and blood pressure. I
- Onions are also natural anti-clotting agents since they possess substances with fibrinolytic activity and can suppress platelet clumping. The anti-clotting effect of onions closely correlates with their sulfur content.
- (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis.
- In addition, onion extracts provide relief in the treatment of coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms.
- An onion extract was found to decrease allergy-induced bronchial constriction in asthma patients.
- Tomatoes have been shown to guard against cardiovascular disease
- They're low in fat, high in fibre and a low-calorie source of many vitamins and minerals.
- They are loaded with vitamins C, K, and B6, niacin, potassium, and the antioxidant lycopene.
- They're packed with lycopene, an antioxidant that gives them their red colour and may also have a role to play in lowering the risk of cancer.
- The lycopene in tomatoes is a potent cancer-fighter and seems to be particularly helpful in the prevention of prostate, breast, lung and other cancers, and has heart-protective effects.
- Lycopene helps to preserve mental function among older people and can delay dementia and other degenerative ageing diseases.
- Lycopene repairs DNA damage that can lead to wrinkles and protects skin from premature ageing and sun damage.
- Tomatoes also provide numerous other heart-healthy nutrients such as beta-carotene, vitamin C, potassium, folic acid, dietary fiber, and vitamin B6,
Tomatoes as a very good source of dietary fiber, potassium, vitamin K, and manganese, and a good source of vitamin E, thiamin, niacin, vitamin B6, folate, magnesium, phosphorus, and copper.
- The vitamin C in tomatoes helps the body absorb other important nutrients, including iron and calcium. So pair tomatoes with calcium-rich foods like cheese and ingredients such as meat and spinach that are good sources of iron to get more from the whole meal.
- It prevents constipation; lowers the risk of digestive problems; lowers blood cholesterol; controls blood sugar levels; and aids in weight loss.
Tomatoes are considered anti-inflammatory and combine well with other anti-inflammatory foods, including olive oil, fish, spinach, carrots, garlic, and chili peppers.
- Researchers are also finding a link between tomatoes and protection from UV damage from the sunówhich could also mean looking younger simply by eating tomatoes.
- The nutrients in pumpkin are really world class.
- Extremely high in fiber and low in calories.
- Pumpkin contains potassium, pantothenic acid, magnesium, and vitamins C and E.
- Pumpkin is having the synergistic combination of carotenoids.
- It is packed with an abundance of disease fighting nutrients.
- Carotenoids have the ability to ward off the risk of various types of cancer and heart disease, along with, cataracts and macular degeneration
- Pumpkin flesh is high in fibre and vitamins C and E, magnesium and potassium and a staggering quantity and variety of carotenoids, being one of the most abundant natural sources of these amazing phytonutrients.
- Pumpkin contains heaps of beta-carotene as well as a huge concentration of alpha-carotene. Alpha-carotene protects against certain cancers and cataracts, and has also been discovered to be a powerful ally against aging.
- Both alpha and beta-carotene can be converted into vitamin A within the body, which plays an essential role in growth, development and immunity.
- Beta-carotene is a potent antioxidant and anti-inflammatory agent and prevents cholesterol build up in blood vessels that could lead to stroke or heart attack.
- The presence of magnesium, potassium and folate in pumpkin heightens its heart-friendly attributes.
- Beta-carotene works most effectively in combination with other carotenoids and has been found to reduce the risk of lung and colon cancer in particular.
- Pumpkins yield delicious and highly nutritious seeds - known as pepitas.
- These seeds are dense in minerals, with just a quarter of a cup providing approximately half the daily recommended dose for magnesium and iron, in addition to high doses of zinc, phosphorous, potassium, selenium, manganese and copper.
- They also contain the amino acid tryptophan known for anti-depressant qualities, and essential fatty acids.
- umpkin seeds have been found to help prevent against prostate gland enlargement due to the chemical substances called cucurbitacins it contains.
- The essential fatty acids in pumpkin seeds are also necessary for prostate health, and zinc is great for the reproductive systems and has been shown to reduce prostate size.
- The L-tryptophan in pumpkin seeds is known to have anti-depressant properties, so it is suggested eating them can elevate your mood.
- Pumpkin seeds also contain omega-3 fatty acids known for their role in improving mental function, alleviating depression and aiding memory.
- Both the omega-3 and omega-6 essential fatty acids in pumpkin seeds have a broad range of health functions in the body.
- Papaya is an incredibly healthy fruit for the high amounts of papain that it contains.
- Papain aides in digestion, and has been shown to assist in a wide variety of body functions from clearing up allergies to calming skin issues.
- When picked in a mature, green state, it contains papain and chymonpapain, two important enzymes that break down proteins and aid digestion. These enzymes dissipate as the fruit ripens, and they are not present in fully ripe papaya.
- Papaya enzymes also have the ability to penetrate the tissues and help dissolve injured and hardened tissues, and thus may help alleviate hardening of the arteries.
- Papain acts to thoroughly digest protein, and frees amino acids for quick absorption.
- It works in acid, alkaline, or neutral environments, and is especially valuable for the aged or anyone who has weak digestion due to enzyme deficiencies.
- Papaya is the only known source of papain.
- The fruit also contains chymonpapain, an even stronger protein-digesting enzyme.
- Papaya is low in calories, yet nutrient dense.
- Papaya is low in calories, fat-free, high in vitamins A and C. High in potassium.
- Papaya is a great source of vitamins K and E. It is even a good source of fiber.
- Green papaya is also an excellent source of vitamins and minerals, including vitamins A, C, and E, B factors, potassium, and magnesium.
- Having papaya in breakfast provides the required daily levels of ACE vitamins, giving you antioxidant protection.
- The fibre-rich papaya helps keep your chlesterol levels down.
- Enzymes like papain and chemopapain are believed to have anti-inflammatory effects.
5. SWEET POTATO:
- They're high in fiber, Vitamin A, Vitamin C, Vitamin B6, potassium and manganese.
- They can also help stabilize blood sugar, which means they are a good choice for diabetics.
- They're relatively low in calories for all of the nutritional power they pack, at approximately 95 calories each.
- Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value.
- According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the white potato.
The sweet potato is packed with vitamins, minerals and fiber.
- Its sweet flavor has been shown to satisfy the palette, while at the same time curbing ones appetite longer by stabilizing blood sugar levels.
- Sweet Potatoes are also rich in antioxidants and have anti-inflammatory properties.
- Sweet potatoes are packed with carotenoids, including the vitamin A precursor beta-carotene.
- These have been found to protect us against carcinogens and preserve our night vision.
- Three and a half ounces of sweet potato delivers 12 mg. of beta-carotene and 20,000 international units of vitamin A.
- Sweet potatoes are an inexpensive, reliable source of carotenoids
- The intensity of color is directly proportional to its health value. The richer the color, the greater the amount of carotenoids in the produce.
- More Fiber : The sweet potato is a good source of dietary fiber, which lowers the risk for constipation, diverticulosis, colon and rectal cancer, heart disease, diabetes and obesity. The fiber in sweet potatoes provides a feeling of fullness and satiety, which helps to control food intake.
- More Antioxidants : Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants, vitamin E and beta-carotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E also protects against heart attack and stroke by reducing the harmful effects of low-density cholesterol and preventing blood clots.
- Excellent Source of Potassium : Sweet potatoes are among the top three richest sources, along with bananas and white potatoes. Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Controlling potassium distribution is a high priority for the body because it affects many aspects of homeostasis, including a steady heartbeat. In addition, reports have suggested anti-cancer effects.
- Sweet potatoes are one of the few low-fat, good sources of Vitamin E. Sweet potatoes have more dietary fiber than oatmeal per serving.
- Baked sweet potatoes are sweeter than any other mode of preparation. The texture is also smoother because slow to medium baking changes the starch to malt sugar and some of the malt sugar to caramelized sugar.
6. SPINACH (PALAK) :
- Spinach is one of the top super foods.
- Spinach has more than 100% of vitamins K and A just for starters.
- It contains more than half the daily requirements for folate and manganese.
- Spinach has a special concoction of flavonoids, 13 to be exact, which all work together to help slow a number of cancers including breast cancer.
- Spinach is a brain food; it's been associated with improved brain function.
- Improved eyesight, energy, improved gastrointestinal function are just a few more of this super food's abilities.
- Spinach is low in calories, yet extremely high in vitamins, minerals and other phytonutrients.
- Spinach is packed full of such important nutrients as vitamin C, calcium and beta carotene.
- Spinach is one of the richest plant sources of iron, and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult.
- One of the most significant benefits of spinach in the diet is that it is a very rich source of insoluble fiber, and this lack of fiber can lead to a number of serious medical complications, including stomach problems, intestinal issues and even some forms of cancer.
- The insoluble fiber contained in spinach has also been associated with protecting the heart and other vital organs from damage.
- Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes.
- Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.
- Carrots are by far one of the richest source of carotenoids
- High-carotenoid diets are associated with a reduced risk of heart disease.
- Beta-carotene helps to protect vision, especially night vision.
- One of the great weight loss properties of the carrot is soluble fibre.
The fiber can help to lower cholesterol levels.
- Carrots are also rich in beta-carotene, which can help in the prevention of some cancers stomach being one, also the uterus.
- Carrots are very low in calories coming in at 52 to 53 calories per one cup.
- Carrots are also very rich in minerals and vitamins namely vitamin A, vitamin K, vitamin B1, vitamin B3.
- The minerals include potassium which is known for promoting heart health, phosphorus, magnesium and folate.
- Beta-carotene in carrots is excellent for your eyes.
- They It help keep your arteries clear, and may prevent tumors from growing.
- Cooked carrots have twice the antioxidant power of raw carrots.
- Carrots also provide blood pressure-lowering potassium and magnesium, plus the homocysteine-lowering combination of folate; vitamin B6; and the antioxidants alpha-carotene, lutein, and zeaxanthin.
- Beta-carotene in carrot is important in the formation of bones, and teeth.
- The beta-carotene in the carrot gets turned into Vitamin A in the liver, which is good for keeping lungs, eyes and skin healthy.
- Carrots contain such a large amount of beta-carotene that the body can't turn all of it into Vitamin A. The rest stays in its natural antioxidant form and sticks around as an immunity-system booster, making sure any cancer-causing chemicals are slowed down.
8. BEET ROOT:
- Beets are known as "nature's multivitamin,
- Beets are high in fiber and antioxidants compounds such as cartonoids and betacyanin.
- It is a powerful cancer protective agent found to inhibit cell mutations.
- Beets are loaded with nutrients and phytochemicals.
- It is one of the richest sources of folic acid, which helps to protect unborn babies from spina bifida.
- It is also thought to help lower homocysteine levels in the blood.
- Beetroot also contains the mineral silica, which helps the body to utilise calcium, so is therefore important for musculo-skeletal health and reducing the risk of osteoporosis.
- Many people juice beetroot for its cleansing and detoxifying properties.
- Beets' intense crimson pigment indicates the sheer quantity of antioxidants they contain.
- One of these antioxidants is betalain.
- Beets are able to significantly lower blood pressure increasing levels of 'nitric oxide' in your blood vessels.
- The anti-platelet action of beets reduces risk for blood clots.
- Beets can dissolve inorganic calcium deposits that clog up your pipeline.
- Beets can lower total cholesterol and triglycerides by 30 and 40 percent, respectively while increasing those good HDLs.
- They are rich in folic acid and betaine, two substances which neutralize inflammatory chemicals.
9. SESAME SEEDS ( NUVVULU) :
- Sesame Seeds are packed with protein, fiber and B vitamins, and have been shown to have a cholesterol-lowering effect.
- Sesame Seeds are one of the most mineral-rich foods in the world and a potent source of calcium, magnesium, copper, iron, manganese, zinc, vitamins, and fiber.
- They are also rich in anti-cancer lignans that are uniquely found in sesame seeds alone. Grind some unhulled sesame seeds into a powder to sprinkle on salads and vegetables.
- Sesame seeds are full of powerful disease-fighting phytonutrients.
- Sesame lignans have shown great potential in reducing blood lipid levels and blood pressure, fighting inflammation and cancer, boosting the body's antioxidant capacity, and enhancing vitamin E bioavailability.
- Sesame seeds are packed with two unique sesame seed lignans, called sesamin and sesamol, which are inducers of cholesterol reduction as revealed by a number of studies.
- It is believed that one possible mechanism by which sesame lignans exert their beneficial effects may be by working synergistically with vitamin E in the body to increase blood and tissue levels of this biologically important antioxidant.
- Regularly enjoying sesame seeds may also lower blood pressure. Sesame lignans have been shown to favorably affect antihypertensive pathways, which could have profound implications for the millions of people battling hypertension.
- Other research has shown that the sesame lignans also have a beneficial effect on nitric oxide, a powerful vasodilator with anti-atherosclerotic and antithrombotic properties. Dilation of blood vessels makes it easier for blood to flow through, thereby lowering the pressure within the vessels.
Kokolu Anka Rao
- Oats are low in calories, high in fiber and protein.
- They are a rich source of magnesium, potassium. zinc, iron, copper, manganese, selenium, thiamine, and pantothenic acid.
- They also contain phytonutrients such as polyphenols, phytoestrogens, lignins, protease inhibitors, and vitamin R
- The synergy of the nutrients in oats makes them an outstanding and formidable SuperFood
- It's the cholesterol-lowering power of oats that drew the most attention to this humble grain.
- The specific fiberóbeta glucanóin oats is the soluble fiber that seems responsible for this benefit.
- B vitamins, also found in oats, are needed not just for healthy skin, nails and hair but also to nourish nervous systems and to help keep energy levels up - particularly useful for stressed or grumpy teenagers.
- Oats are also a wonderful source of soluble fibre, essential for ensuring that our digestive systems work efficiently. This is particularly important with constipation becoming increasingly problematic among young children. The soluble fibre also helps to reduce cholesterol levels.
- Oats have a very low glycaemic index, which means that they release sugar into the blood very slowly. This can have a positive impact on how we feel and behave and it can improve our concentration levels. It also means that oats can play a key role in the active prevention of diabetes, a condition we are now seeing in growing numbers of young people. In fact oats have such a remarkable impact on stabilising blood sugar levels that before insulin was discovered, oats were used as one of the few effective treatments for diabetes.
- As oats take a long time to digest, they are an ideal food for anyone trying to lose weight as they leave you feeling satisfied for longer.
- Oats can also help skin complaints such as eczema and psoriasis.
Nagpur, Maharastra, India