Health Benefits of Sweet Potatoes

Sweet Potatoes

• They are high in VITAMIN B6  Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

• They are a good source of VITAMIN C:- this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

• They contain VITAMIN D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

• Sweet potatoes contain IRON:- Iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

• Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function.

• They are a source of POTASSIUM, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

• Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

• Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body. Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.

• There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad.

Health benefits of Sendha Namak (Rock Salt)

Boosts Immune System
It Naturally helps you to build up a strong immune system & fight from diseases.

Alkalizing Effect – Anti Acidic Properties
Rock salt has an alkalizing effect on the body, as it has not been exposed to high heat and stripped of its minerals, nor does it have any harmful man-made ingredients artificially added to it. Thus it can help you to prevent and reverse high levels of acidity.
Helps in Weight Loss
Believe it or not, but Rock salt can also help you in loosing weight. It helps the body to create digestive juices so that the foods you eat are digested faster.

Skin Benefits
Use of rock salt while bathing can help you to relieve dry and itchy skin as well as serious skin ailments such as eczema and psoriasis. The bath naturally opens up the pores, improves circulation in the skin and hydrates the tissues so that your skin can heal.

Good for Patients suffering from Asthma
Rock salt is very effective in reducing inflammation in the respiratory system. Thus the production of phlegm is slowed down so that you can breathe easier again. Many people sprinkle Rock salt on the tongue. It helps them in breathing. It has almost the same effect as of a nasal inhaler. But the best thing about Rock salt is that it has no side effects when taken in moderate quantities.

Good for your heart.
Rock salt can help in reducing high cholesterol levels, high blood pressure and help to regulate an irregular heartbeat. Thus Rock salt can help to prevent atherosclerosis, heart attacks and strokes.

Diabetes
Rock salt can help to reduce the need for insulin by helping to maintain proper sugar levels in the body. Thus the salt is an essential part of the diet if you are diabetic, or at risk for the disease.

Osteoporosis
Just over 1/4 of the amount of salt that is in the body is stored in the bones, where it helps to keep them strong. When the body lacks salt and water it begins to draw the sodium from the bones, which then eventually can lead to osteoporosis. Thus by drinking plenty of water and consuming salt in moderation you can prevent osteoporosis.

Muscle Spasms & Cramps
Potassium is essential for helping the muscles to function properly. Rock salt not only contains small amounts of potassium, but it also helps the body to absorb it better as compared to other foods. Thus it is very effective in helping to prevent muscle pains, spasms and cramps.

Depression
Rock salt also has shown to be effective in treating various types of depression. The salt helps to preserve two essential hormones in the body that help you to better deal with stress. These hormones are serotonin and melatonin, which help you to feel good, and relax and sleep better at night.

WORLD HEART DAY

Heart Day is part of an international campaign to spread awareness about heart disease and stroke prevention. This is the perfect day to quit smoking, get exercising and start eating healthy – all in the name of keeping your ticker in good working order, and improving the health and well being of people the world over.

The World Heart Federation have found that heart disease and strokes are the world’s leading cause of death, killing 17.1 million people every year – that’s more than victims of cancer, HIV and AIDS and malaria.

Overeating, lack of exercise, unhealthy diets and high blood pressure, cholesterol and glucose levels are all factors which can trigger heart disease and threaten our own lives, and those of loved ones. Heart Day was set up to drive home the message that heart problems can be prevented.

Cardiovascular diseases are the number one cause of death worldwide and this is projected to remain so, according to WHO. About 17.5 million people died from cardiovascular disease in 2005, representing 30 percent of all global deaths. Risk factors that may lead to heart disease and stroke include:

• Raised blood pressure, cholesterol and glucose levels
• Smoking
• Inadequate intake of fruit and vegetables
• Overweight
• Obesity
• Physical inactivity

The aim is to improve health globally by encouraging people to make lifestyle changes and promoting education internationally about ways to be good to your heart.

A heart-healthy diet can reduce your risk of heart disease or stroke by 80%. By understanding which foods and methods of cooking are healthiest for your heart, you may be able to prevent or manage heart disease and high blood pressure, and take greater control over the quality and length of your life.

Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important.

Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke

Eat More	Eat Less
Healthy fats: raw nuts, olive oil, fish oils, flax seeds, or avocados	Trans fats from partially hydrogenated or deep-fried foods; saturated fats from whole-fat dairy or red meat
Nutrients: colorful fruits and vegetables—fresh or frozen, prepared without butter	Packaged foods of any kind, especially those high in sodium
Fiber: cereals, breads, and pasta made from whole grains or legumes	White or egg breads, granola-type cereals, refined pastas or rice
Omega 3 and protein: fish and shellfish, poultry	Red meat, bacon, sausage, fried chicken
Calcium and protein: Egg whites, egg substitutes, skim or 1% milk, low-fat or nonfat cheeses or yogurt	Egg yolks, whole or 2 percent milk, whole milk products like cheese or yogurt

Here are some ideas about how to get started:

• Choose whole-grain bread instead of white bread.
• Have a piece of fruit instead of a candy bar.
• Try to eat at least 5 servings of fruits and vegetables every day. Add one or two servings of fruits and vegetables to your day. Slowly add more servings until you are eating at least 5 servings a day.
• Switch from 2% or whole milk to 1% or nonfat milk.
• Instead of meat, have fish for dinner. Brush it with olive oil, and broil or grill it.
• Switch from butter to a cholesterol-lowering soft spread. Use olive or canola oil for cooking.
• Use herbs and spices, instead of salt, to add flavor to foods.
• Modify your favorite recipes so they have less fat and calories but still taste good.
• It may take some time to get used to new tastes and habits, but don't give up. Keep in mind the good things you are doing for your heart and your overall health.

Health Benefits of kootu (Buckwheat)

KOOTU AATA

• Regular intake of buckwheat helps in reducing the risk of high cholesterol and high blood pressure. It is linked with lowering the low-density lipoprotein cholesterol (LDL) and increasing HDL (health-promoting cholesterol).

• Buckwheat provides a rich supply of flavonoids, particularly rutin. These phytonutrients help in protecting against diseases by combining with vitamin C and acting as antioxidants. The flavonoids help in maintaining blood flow, keeping the platelets away from clotting excessively and protecting the LDL cholesterol from free radical oxidation into potentially harmful cholesterol oxides.

• The cereal grain is rich in magnesium, which helps in relaxing blood vessels and improving circulation and nutrient delivery. Buckwheat further helps in maintaining a healthy cardiovascular system.

• Buckwheat is also known to contribute to controlling the blood sugar levels. Studies prove that these grains significantly lower glucose and insulin responses. It also has the property of satisfying hunger and is effective in preventing diabetes.

• This grain contains high amounts of insoluble fiber, which is useful in avoiding gallstones in women. Furthermore, the fiber is highly effective against childhood asthma.

• Buckwheat contains phytonutrient plant lignans, which are converted into mammalian lignans by the natural microorganisms in our intestines. One such lignin, enterolactone, is immensely helpful in protecting against breast cancer.

• Regular intake of buckwheat is essential for postmenopausal women as it lowers the risk of high cholesterol, high blood pressure, breast cancer and other signs of cardiovascular disease.

• Buckwheat contains plenty of vitamins with B-complex and is recommended to people suffering from liver disorders and illnesses.

• This grain is rich in inosit, making it a well-balanced and low-calorie food. Buckwheat reduces fat accumulation and adjusts the body metabolism rate.

More About Buckwheat
Quantity: 100 grams Calories: 343 Calories in 100 grams Buckwheat in other languages: Hindi Kootu Tamil Kotu Malayalam Kootu Telugu Kuttu Marathi Kuttu Gujarati Kutti-no Daro Bengali Titaphapur Punjabi Kootu Urdu Kootu

SAMAK RICE

A HEALTHY REPLACEMENT FOR RICE IN NAVRATRI DIET

In Navratri diet Samak Chaval is a good replacement for rice eaters. It is not a cereal but a fruit. It is the seed of a grass (Echinochloa Colonum) which frequently grows amongst the rice paddy. In fact it can be eaten in every spiritual fast.  It is also called as Samo rice, Samak rice, Varyacha tandul, Vari Tandul, Bhagaror Kodri, jungle rice. It provides the nourishment and energy that rice does.

It contains 169 Calories per 174 g. it is high in digestible fiber. It is similar to rice in taste and texture. It has a rich source of minerals and vitamins, providing essential ingredients.

India is going through an epidemic of metabolic syndrome, a disease due to eating a lot of refined carbohydrates and manifests as insulin over production, insulin resistance, pot belly obesity, hypertension and diabetes.

Wheat and rice are rich in refined carbohydrates.  In traditional fast diet one can replace wheat flour with kuttu and singhara flour; pulses or dal with rajgiri or cholai and rice with Samak chaval. All are fruits in origin and good for heart.

Even diabetic patients can eat Samak Chaval. One will lose the benefits if it is cooked in hydrogenated Vanaspati oil.

THE BENEFITS OF FASTING

Physical effects of fasting

Fasting has been called the "miracle cure" because the list of physical conditions improved by fasting is long and varied. Cited most often are allergies, arthritis, digestive disorders of all kinds, skin conditions, cardiovascular disease, and asthma.

Fasting frees up energy so healing can begin

Free up this energy and it can be diverted to healing and recuperation. It can detox and repair cells, tissues and organs, eliminating foreign toxins as well as the natural metabolic wastes (which are also toxins) produced even by our healthy cells.

Losing weight

Losing weight is, for many of us, one of the greatest benefits of fasting. Due to differences in metabolism and/or body chemistry (or mental patterns), exact results will vary from person to person.

Fasting can give you more energy

When you've progressed past the stage of dealing with detox symptoms, a fast will have you feeling lighter, more energetic, more enthusiastic, and requiring less sleep.

Mental and emotional benefits of fasting

Fasting improves mental clarity and focus, it can become a tool in your life to give you greater freedom, flexibility, and energy to get done the things and projects that are important to you.

                        Emotionally, you will feel calmer, clearer and happier.  

                Fasters often report that depression lifts, goals begin to feel more obtainable as

               Obstacles are put into proper focus. Doctors have reported patients experiencing  

                  Improved concentration, less anxiety, sleeping better and waking more refreshed.

HEALTH BENEFITS OF ANISE (SAUNF)

• • Exotic anise spice contains some of the important plants derived chemical compounds that are known to have been anti-oxidant, disease preventing, and health promoting properties.
  
  
  • The chief component that gives the characteristic sweet, aromatic flavor to anise is anethole, the essential volatile oil present in the seeds. Other important compounds found in these seeds include estragol, p-anisaldehyde, anise alcohol, acetophenone, pinene and limonene.
  
  
  • Anise seed oil obtained from extraction of the seeds is found application in many traditional medicines asstomachic, anti-septic, anti-spasmodic, carminative, digestive, expectorant, stimulant and tonic.
  
  
  • The seeds are an excellent source of many essential B-complex vitamins such as pyridoxine, niacin, riboflavin, and thiamin. Pyridoxine (vitamin B-6) helps increase GABA neuro-chemical levels in the brain.
  
  
  • The spicy seeds are the great source of minerals like calcium, iron, copper, potassium, manganese, zinc and magnesium. 100 g dry seeds contain 36.96 mg or 462% daily required levels of iron. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.
  
  
  • Copper is a cofactor for many vital enzymes, including cytochrome C-oxidase and superoxide dismutase(other minerals function as cofactors for this enzyme are manganese and zinc). Copper is also required in the production of red blood cells.
  
  
  • The spice also contains good amounts of anti-oxidant vitamins such as vitamin-C and vitamin
  
  
  • Anise is anti-spasmodic in nature and is very effective in several situations or ailments caused by spasms, such as cramps, coughs, aches, diarrhea, nervous afflictions and convulsions.
  
  
  • Anise contains several essential minerals like calcium, iron, copper, potassium, manganese zinc and magnesium. Potassium present in anise is an important constituent of cell and body fluids that helps control heart rate and blood pressure.
  
  
  • Anise is rich in copper which is a cofactor for many vital enzymes, including cytochrome C-oxidase and superoxide dismutase. It is highly essential for the production of red blood cells.
  
  
  • Anise oil has narcotic and sedative properties which help in calming down epileptic and hysteric attacks by slowing down the process of circulation, respiration and nervous response. It is also quite effective in sedating nervous afflictions, hyper reactions and convulsions.
  
  
  • Anise or anise oil has anti-septic properties and can be very effective in protecting against infections and septic. It further helps in accelerated healing of wounds.
  
  
  • Anise can provide immense relief from rheumatic and arthritic pains by stimulating blood circulation and reducing sensation of pain in the affected areas.
  
  
  • Anise is commonly used for promoting digestion. It is a common practice to chew anise seeds or serve desserts containing anise to aid digestion, especially after a heavy meal or feast.
  • Anise has narcotic or numbing effects and can be used as a sedative for anxiety, nervous afflictions, depression, anger, stress etc. It is also used against insomnia due to its tranquilizing and relaxing effects.
  
  
  • The antibacterial and antimicrobial properties of anise make it an effective mouthwash and it fights against bad breath and other oral inflammations.
  
  
  • The seeds are extremely beneficial for both men and women by increasing libido. They are useful for reducing menstrual pains, inducing menstruation and treating cardiovascular functions, frigidity and impotence.
  
  
  • Anise is a great stimulator as it helps in stimulating circulation and providing relief from rheumatism and arthritis. It also boosts the secretion of enzymes and hormones, thereby stimulating the whole metabolism. As such, it stimulates the nervous system and brain to make us more active and alert.
  
  
  • Anise oil acts as a good expectorant by helping in loosening cough or phlegm deposited in the lungs and respiratory tracts, thereby bringing relief from cough, heaviness in the chest, breathing troubles, asthma, bronchitis, congestion and other respiratory disorders.

  

Anise Nutrition Facts

Amount: 100 g

Weight: 100 g

·      Nutrients	·         Amount
·      Basic Components
·      Proteins	·         18 g
·      Water	·         9.5 g
·      Ash	·         7 g
·      Calories
·      Total Calories	·         337
·      Calories From Carbohydrates	·         145
·      Calories From Fats	·         133
·      Calories From Proteins	·         59
·      Carbohydrates
·      Total Carbohydrates	·         50 g
·      Dietary Fiber	·         15 g
·      Fats & Fatty Acids
·      Total Fat	16 g
·      Saturated Fat	·         586 mg
·      Monounsaturated Fat	·         9.8 g
·      Polyunsaturated Fat	·         3.2 g
·      Omega-6 Fatty Acids	·         3.2 g
·      Vitamins
·      Vitamin A	·         311 IU
·      Vitamin C	·         21 mg
·      Thiamin	·         340 mcg
·      Riboflavin	·         290 mcg
·      Niacin	·         3.1 mg
·      Vitamin B6	·         650 mcg
·      Folate	·         10 mcg
·      Pantothenic Acid	·         797 mcg
·      Minerals
·      Calcium	·         646 mg
·      Iron	·         37 mg
·      Magnesium	·         170 mg
·      Phosphorus	·         440 mg
·      Potassium	·         1.4 g
·      Sodium	·         16 mg
·      Zinc	·         5.3 mg
·      Copper	·         910 mcg
·      Manganese	·         2.3 mg
·      Selenium	·         5 mcg