Eat a colorful variety of fruits and vegetables every day!

Monday, June 18, 2018

Cabbage

Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is an excellent source of vitamin C.

Selection
Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.

Storage
Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.

Preparation
Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.



Varieties
There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.

Cooked Cabbage
Serving size 1/2 cup (75g)
Amounts Per Serving% Daily Value
Calories 15
Calories from Fat 50
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 3g1%
  Dietary Fiber -g-%
  Sugars -g
Protein 1g
Vitamin A2%
Vitamin C25%
Calcium2%
Iron0%
* Percent Daily Values are based on a 2,000 calorie diet.
Raw Cabbage
Serving size 1/2 cup (35g)
Amounts Per Serving% Daily Value
Calories 10
Calories from Fat 00
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 2g1%
  Dietary Fiber 1g4%
  Sugars 1g
Protein 0g
Vitamin A0%
Vitamin C30%
Calcium2%
Iron2%
* Percent Daily Values are based on a 2,000 calorie diet.

Recipes

Chutney—Pineapple SlawServes 4.
Ingredients
2 Tbsp chutney
1/2 tsp grated orange peel
2 Tbsp fresh orange juice
2 1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins
In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.



  1. Nutrition Facts
    Cabbage
    Amount Per 1 leaf, medium (23 g)
    Calories 6


  2. % Daily Value*
    Total fat 0 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 4 mg0%
    Potassium 39 mg1%
    Total Carbohydrate 1.3 g0%
    Dietary fiber 0.6 g2%
    Sugar 0.7 g
    Protein 0.3 g0%
    Vitamin A0%Vitamin C14%
    Calcium0%Iron0%
    Vitamin B-60%Vitamin B-120%
    Magnesium0%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA
      Here are some health benefits of cabbage:

      1.  Lowers risk of lung colon stomach and prostate cancer.

      2.  Cures arthritis.

      3.  Prevents and cures degenerative inflammatory disease.

      4.  Prevents and cures asthma.

      5.  Prevents and cures bronchitis.

      6.  Helps respiratory tracks.

      7.  Lowers cholesterol.

      8.  Acts as liver detox.

      9.  Helps with gastric ulcers.

      10.  It provides powerful antioxidants.

      11.  Rich in iron.

      12.  Helps lose weight.

      13.  Boosts immune system.

Wednesday, April 04, 2018

Walnuts

While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA).

Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

Walnuts
Persian or English walnut, Juglans regia
Nutritional value per serving
Serving size100 grams
Energy2,738 kJ (654 kcal)
Carbohydrates13.71
- Starch0.06
- Sugars2.61
  - Lactose0
- Dietary fiber6.7
Fat65.21
- saturated6.126
- monounsaturated8.933
- polyunsaturated47.174
Protein15.23
Water4.07
Alcohol0
Caffeine0
Vitamin A equiv.1 μg (0%)
Vitamin A20 IU
- beta-carotene12 μg (0%)
lutein and zeaxanthin9 μg
Thiamine (vit. B1)0.341 mg (30%)
Riboflavin (vit. B2)0.15 mg (13%)
Niacin (vit. B3)1.125 mg (8%)
Pantothenic acid (B5)0.570 mg (11%)
Vitamin B60.537 mg (41%)
Folate (vit. B9)98 μg (25%)
Vitamin B120 μg (0%)
Vitamin C1.3 mg (2%)
Vitamin D0 μg (0%)
Vitamin D0 IU (0%)
Vitamin E0.7 mg (5%)
Vitamin K2.7 μg (3%)
Calcium98 mg (10%)
Iron2.91 mg (22%)
Magnesium158 mg (45%)
Manganese3.414 mg (163%)
Phosphorus346 mg (49%)
Potassium441 mg (9%)
Sodium2 mg (0%)
Zinc3.09 mg (33%)
Percentages are roughly approximated
using US recommendations for adults.
Source: USDA Nutrient Database

Monday, March 26, 2018

Health benefits of Watercress

Reports published in American Journal of Clinical Nutrition by the University of Ulster Scientists reveal that 'eating watercress daily can significantly reduce DNA damage to blood cells which is considered an important trigger in the development of cancer'.

A prominent member of the cabbage family, watercress is one of the oldest leaf vegetables consumed by human beings. Watercress is botanically related to garden cress and mustard, all of them known for their natural peppery tangy flavor.
This rich flavored green leafy vegetable is store house of many phytonutrients that have health promotional and disease prevention properties.
  • One of the very low calorie green leafy vegetables (11 kcal per 100 g raw leaves) and very low in fats; recommended in cholesterol controlling and weight reduction programs.
  • Cress leaves and stems contain gluconasturtiin, a glucosinolate compound that gives peppery flavor. Research studies suggest that the hydrolysis product of gluconasturtiin, 2-phenethyl isothiocyanate (PEITC), is believed to be cancer preventing by inhibition of phase I enzymes (mono-oxygenases and cytochrome P450s).
  • Fresh cress has more concentration of ascorbic acid (vitamin C) than some of fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C.  As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
  • Cress is also excellent source of vitamin-A and flavonoids anti-oxidants like ß carotene, lutein and zeaxanthin.
  • It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
  • It is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium in 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. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.
Regular inclusion of cress in the diet is found to prevent osteoporosis, anaemia, vitamin A deficiency and believed to protect from cardiovascular diseases and colon and prostate cancers.


Search Amazon.com for watercress seeds



  1. Watercress Nutrition Facts
    Amount Per 1 cup, chopped (34 g)
    Calories 4


  2. % Daily Value*
    Total fat 0 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 14 mg0%
    Potassium 112 mg3%
    Total Carbohydrate 0.4 g0%
    Dietary fiber 0.2 g0%
    Sugar 0.1 g
    Protein 0.8 g1%
    Vitamin A21%Vitamin C24%
    Calcium4%Iron0%
    Vitamin B-60%Vitamin B-120%
    Magnesium1%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA