Nutritional Value of Rice

Rice is often considered as an unhealthy food because of the low-carb diets. However, Rice contains Vitamins and minerals and is a component of healthy diet. There are two types of rice: White and Brown Rice. Brown rice is the unprocessed form and is high in fiber and white rice is low in fiber and more palatable.

CARBOHYDRATES:
Brown Rice is low in Carbohydrates and high in fiber while White Rice is high is Carbohydrates and low in fiber. One Cup of Brown rice contains 46 g of carbohydrates while white rice contains 53 g of carbohydrates.

PROTEINS:
Brown rice and white rice both contain small amounts of protein. Each cup of brown rice contains 4.5 g of protein while white rice contains 4.4 g of protein.

FATS:
Rice is a naturally lowfat food. One cup of brown rice contains 1.6 g of fat (0.3 g saturated fat, 0.6 g monounsaturated fat, 0.6 g polyunsaturated fat) while one cup of white rice contains 0.4 g of fat (0.1 g saturated fat, 0.1 g monounsaturated fat, 0.1 g polyunsaturated fat).

VITAMINS:
Rice provides a variety of 'B' vitamins that play a major role in energy metabolism. Brown rice contains a moderate amount of thiamin (13 percent of daily value), niacin (13 percent of daily value), and vitamin B6 (15 percent of daily value) in addition to a small amount of pantothenic acid (8 percent of daily value). White rice is high in thiamin (21 percent of daily value) and folate (27 percent of daily value) and contains a moderate amount of niacin (17 percent of daily value) and a small amount of pantothenic acid (8 percent of daily value).

MINERALS:
Brown rice is high in manganese (107% of daily value) and magnesium (21% daily value) and also contains a moderate amount of phosphorus (15% of daily value) and small amounts of zinc (8% of daily value) and copper (8% of daily value). White rice is also high in manganese (35% of daily value) in addition to selenium (20% of daily value). Each serving also contains moderate amounts of Iron (15% of daily value) and small amounts of phosphorus (7% of daily value) and magnesium (6% of daily value).
 
 
 CALORIES:

The calories in rice come from carbohydrates. A small portion comes from fat and protein. One cup of brown rice contains 218 calories, while white rice contains 242 calories.

Nutritional Value of Eggs

Eggs are an important source of high quality Protein. On the Evaluation Scale, Egg protein is at the highest point.This is because of the essential amino-acid and the high digestibility of Egg protein.
     12.5% of the weight of Egg is Protein and it is found in both Yolk and Albumen. Although protein is concentrated in Yolk, in fact it is more concentrated in Albumen.
     Egg Protein is a rich source of essential amino acid leucine, which is important in facilitating muscle recovery after exercise and in modulating the use of glucose by skeletal muscle. It has therefore been postulated that this would be advantageous to people undergoing endurance training.
    A medium egg has an energy value of 78 kilocalories (324 kilojoules) and the consumption of one egg daily would contribute only around 3% of the average energy requirement of an adult man; 4% for an adult woman.

Vitamins:
Eggs contain most of the vitamins except of vitamin C. The egg is the main source of all the B vitamins. It is a particularly rich source of vitamins B12 and vitamin B2 (Riboflavin) and useful source of folate. The egg is also provided with some vitamin E and is also a good source of the fat-soluble vitamins A and D and provides some vitamin E. 

Minerals:
Eggs contains many of the minerals that the human body requires for health. In particular eggs are an excellent source of iodine, required to make the thyroid hormone, and phosphorus, required for bone health. The egg is a significant source of selenium, an important antioxidant and provides some zinc, important for wound healing, growth and fighting infection. Eggs also contain iron, the vital ingredient of red blood cells, although the availability of this iron to the body is still being investigated.  

Nutritional Value of Boiled Egg:

• Calories: 1 large egg: 80 1 large egg white: 20 1 large egg yolk: 60
• Don't overcook eggs or the yolk may turn a greenish color as a result of the leaching out of iron sulfide
• While eggs contain cholesterol (in the yolk), they also contain lecithin which may provide enought good cholesterol to conteract the bad cholesterol
• 12.5% of the weight of the egg is protein and it is found in both the yolk and the albumen. Although protein is more concentrated around the yolk, there is in fact more protein in the albumen
• Eggs contain most of the recognized vitamins with the exception of vitamin C. The egg is a good source of all the B vitamins, plus the fat-soluble vitamin A. It also provides useful amounts of vitamin D, as well as some vitamin E
• Eggs contain most of the minerals that the human body requires for health
• Eggs contain only traces of carbohydrate and no dietary fiber
• 10.8% of the egg content is fat. The fat of an egg is found almost entirely in the yolk; there is less than 0.05% in the albumen. Approximately 11% of an egg’s fatty acids are polyunsaturated, 44% monounsaturated and only 29% saturated.
• If cooking a hard-cooked egg you should cover and submerge eggs and can start with simmering or cold water
• Stir while boiling to keep yolks centered (especially if for deviled eggs)
• It is possible to modify some aspects of the nutritional composition of eggs by feeding the hens special diets. Modified "designer" eggs containing increased amounts of omega-3 fatty acids and vitamin E are now on the market. Whether these modified eggs have special health benefits has not been established.

 

Nutritional Significance of Banana

Banana contain three natural sugars- sucrose, fructose and glucose combined with fibre. A banana provides an instant, sustained and substantial boost of energy. But energy isn't the only way a banana can help us keep fit.
    It also help to overcome substantial number of illnesses, making it a must to add to our daily diet.
1.Depression: As it contain a protein named tryptophan which converts to serotonin in our body and thus changes the mood and make one's feel relaxed.
2. Anemia: High in iron, banana stimulate the production of hemoglobin in the blood and so help in cases of anemia.
3. Blood Pressure: This unique tropical fruit is rich in potassium yet low in salt, making it perfect to beat blood pressure. Thus it reduces the risk of blood pressure and stroke.
4. Constipation: High in fibre. It can restore the normal bowel movement, helps to overcome the problem without resorting to laxatives.
5. Heartburn: Bananas have a natural antacid effect in the body, reduces the burning sensation and  provides a soothing effect.
6. Morning sickness: Snacking on bananas between the meals helps to keep blood sugar levels up and avoid morning sickness.
7. Nerves: Bananas are rich in B complex vitamins that calm the nervous system.
8. Ulcers: It is used as a dietary supplement against intestinal disorders because of its soft texture and smoothness.It neutralizes the over activity and reduces the irritation by coating the lining of the stomach.
9. Temperature control:  It also helps in lowering the temperature of the body
10. Stress: Potassium is a vital mineral which helps to normalize the heartbeat, sends oxygen to the brain and regulates the body's water balance. When we are stressed out, the metabolic rate increases leading to decrease in the potassium levels. which can be re balanced with the help of a high potassium banana snack.

Foods to beat the summer heat!

Some refreshing  foods that cool one's body and mind.

1. Gooseberry: ( Amla)

Amla is a fruit present on deciduous plants and has got a number of health benefits. It is a very good source of Vitamin C and has great antioxidant properties.It acts as a boosting agent during summer and provides immunity to the body.

Indian Gooseberry comprises of the following nutritional values-

a. Vitamin C
b. Calcium
c. Iron
d. Dietary Fiber
e. Proteins
f. Carotenes
g. B Complexes
h. Carbohydrates
        It has low content of saturated fats, cholesterol and sodium, making it good for one's health.
Benefits:
1. It ensures proper digestion of food and maintains the acid base balance.
2. It act as a body coolant and flushes out all the toxic substances present in our body.
3. It is associated with the fortification of liver and nourishment of the brain resulting in better mental functioning.
4.It supports the heart and strengthen the lungs, brain and various glands.It also increases the vitality of the body and hence improve muscle tone.
5. It is helpful in the treatment of Sun Burns, Sun Strokes, Insomnia, Indigestion, Anemia, Constipation, Fever and Respiratory problems.

2.Coconut water:

Coconut water is a very refreshing drink to quench the tropical summer thirst. It contain sugar, electrolytes and various minerals which replenish the hydration levels in the body.  It has a significant anti carcinogenic, 

anti thrombotic and anti aging effects.

Its water is a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolytes deficiency in the body due to diarrhea.

3. Butter Milk:

1.  Buttermilk contains Lactic acid Bacteria (good bacteria) which helps to improve immune system.
2.It is a good source of energy as it is rich in carbohydrate.
3.Buttermilk is rich in potassium, proteins, calcium, Phosphorus & vitamins ( Vit B12, Vit E, Vit K & Vit A).
4. Buttermilk is a Refreshing drink for summer season as it reduces the body heat & keeping you cool.
5. It is good option for that people who can tolerate lactose
6.It contains vitamins, minerals & probiotics which helps to improve your digestion & strengthen your immune system.
7.Buttermilk is low in fat & highly nutritious protects against heart disease. It is also recommended for heart patients.
8.Buttermilk is the best remedy for obesity.

4. Peach:

 Peach is a lovable fruit- soft and fresh,delicious and so nutritious. Peaches are one of the largest grown crops in America. It is a  healthy fruit, low on calories and zero on fat. Peaches are a great source of vitamins containing about 10 different vitamins, It is an ideal vitamin supplement, an antioxidant, tissue-builder and a flu fighter.

             

               Health benefits of peach ranges from therapeutic properties to its function as an energy booster, refresher and nourisher. Raw peach juice  extinguish  thirst especially in the summers and can help rejuvenate physically as well as emotionally. Peaches and raw peach juice provide essential micro elements including iron, magnesium, zinc, manganese, calcium, iron and sulfur among others. Peaches are also a good source of vitamin A, vitamin B1, vitamin B2, vitamin B9, vitamin C and vitamin E. Peach juice being highly concentrated may require mixing of another juice in it such as orange juice or apple juice.They reduce the high cholesterol levels and hence is more advisable to those who are anemic and over fatigued.

5. Water Melon: 

 Watermelon can be an addition to diets with vitamins and minerals. They are the good sources of vitamins A, B and C, vitamins, carbohydrates, potassium, and antioxidants. They contain amino acids which can helps to keep the arteries and blood flow to our hearts in order.

1. Supports Vision

Lycopene and vitamin A are excellent nutrients for improving our eyes. Watermelons contains a higher source of lycopene than any other fruit or vegetable can have. They can improve our sight by preventing macular degeneration and other problems that can arise with our eyes. It is important to maintain our levels of these nutrients so we can keep our vision lasting and healthy.

 2. Boosts Energy Levels

Eating fruits like watermelon is perfect for those of us searching some ways to improve our energy levels. Watermelon is a rich source of B vitamins which can supply our bodies with natural energy. This fruit is perfect before a light workout and can keep you hydrated during your exercise routine.

 3. Immunity Strengthening

This fruit can aid the body by improving the defenses of the immune system.It contains a high concentration of vitamin C which is a potent antioxidant in helping us ward off illness. Consuming foods with vitamin C regularly can help protect the cells from damage and plays a role in helping us to stay young. Everyday we are bombarded with pollution and other environmental factors which affects adversely to our health, unless we take preventative measures to fight through them. Eating fruits such as watermelon is a perfect and easy way to upgrade our Immunity.

4. Refreshing Fruit

The watermelon is a refreshing choice during the hot days of Summer and can keep us going with its energizing properties. It can be enjoyed in a fruit salad or simply eaten by itself. Including this delicious fruit in your diet can do wonders for your health and improve the functions of your body.  Purchase organic if you can as they contain a better balance of nutrients and are free of pesticides.

 

Vitamin A

  Vitamin A (or) Antixeropthalmic Vitamin:

History: Elmer MC collum first recognized it as a nutritional factor.Later Holmes isolated it from fish liver oil.

Chemical name: is Retinol.Also called as Anti infective Vitamin due to its role in visual cycle.

 Functions:
1. Plays an important role in vision.Vitamin A aldehyde is essential for the formation of rhodpsin, a factor sensitive to light of low intensity.Deficiency of it leads to impaired adaptation to darkness.
2. It also helps in Tissue growth, helps in maintaining the integrity of the epithelial membranes.
3.  It helps top improve the Immune response hence called as a Anti infective vitamin.It also improve the bone development and helps in remodelling. It is an Antioxidant and Anti cancer agent.
4. It is needed for maintaining a healthy skin. It prevents the dryness of skin and hence helps in keeping the skin moist.
5. It helps in the proper functioning of nerves , brain and thyroid gland.

Deficiency: It leads to Night Blindness- The person can't see in dim light. Conjuctival  xerosis- The conjunctiva becomes dry. Bitot's spot- Greyish scar develops on conjunctiva. Follicular hyperkeratosis- The skin becomes dry and scaly leading to ulcers and bleeding. Keratomalacia - In this condition softening of cornea occurs which leads to complete blindness.

Toxicity : Excess vitamin A leads to toxicity which causes pathogenic changes in bones, periosteal tissues, skin, and mucous membrane.

Sources: Liver, Kidney, Fish, yellow and green leafy veggies and all the dairy products.

Fats

Fats/ Lipids is the most concentrated source of energy. They are naturally occurring organic compounds that are insoluble in water but soluble in fat solvents.They are incorporated in all the fried foods, baked foods and in all junk foods.It is a part of the brain's structure and hence cannot be avoided totally but should be taken in required amounts.

Composition: Fats have a very high amount of carbon content and equal amounts of hydrogen and oxygen i.e.,76% of Carbon, 12 % of both hydrogen and oxygen.The breakdown products of fats is fatty acid ( a combination of an acid and an alcohol) and glycerol. They both together form a triglycerides.
Classification:
1.Saturated fatty acid - are those in which all the carbon atoms are satisfied and there are no double bonds. Usually there are solid at room temperature except coconut and palm oil.
Example- all animal fats like oils, ghee, butter.
Importance -It is better to avoid more saturated fatty acid as it increases the cholesterol levels.
2. Unsaturated fatty acid - are those in which all the carbon atoms are not satisfied and they have a double bond. They are liquid at room temperature
Example- Vegetable oils.
Functions:
1. It is the most concentrated source of energy. 1 gm of fat = 9 kilo calories of energy. About 20 -35% of energy is derived from fats, 60- 65% from carbs and 5-10% from proteins.
2. It is usually deposited in the adipose tissue beneath the skin.
3. Fat forms the protective covering around the delicate organs like heart, kidney, liver,brain.                     
4. Acts as a shock absorber, gives support to delicate internal organs and is a bad conductor of heat and helps in maintaining the body temperature.
5. It forms a lubricating agent in the joints, for proper movement of skeleton.
6. It delays hunger and give a satiety value ( a sense of filling ) due to the secretion of enterogastron which suppresses the secretion of digestion of enzymes.
Disorders:
1. Steatorrhoea, a bile disorder where 10-30% of fat is excreted due to fat malabsorption. It can result due to both digestive and absorptive disorders.
2. Fatty Liver, accumulation of more than 30% of  fat in the liver.It increases the cholesterol levels and can cause diabetes. Fatty liver disease is often silent, producing no symptoms, especially in the beginning.

Symptoms include:
- Fatigue
- Weakness
- Loss of appetite
- Nausea
- Confusion or dellurium
3. Excess fat in the adipose tissue leads to obesity which is a cause of various diseases.
4. Atherosclerosis, deposition of fat in the arteries.It is a condition in which an artery wall thickens as a result of the accumulation of fatty materials such as cholesterol. It is a syndrome affecting arterial blood vessel, a chronic inflammatory response in the walls of arteries, caused largely by the accumulation of macrophage white blood cells and promoted by low density lipoprotein (plasma proteins that carry cholesterol and triglycerides)

Requirement - 30 gm ( 2 tbsp) per day need to be ingested.

Food Guide

Food Guide is a practical device that helps to ensure good nutrition through proper food selection.It is divided into five different food groups.

Group I : Energy yielding food groups, the foods like cereals and millets which supply energy for the proper functioning of the body. Include vitamins, minerals and other nutrients.
Requirement - At least 3-4 servings from this group.

Group II : Body building foods, which supply mainly proteins.
Classified into,
a. Milk and milk products
b. Pulses and legumes
c. Animal foods ( fish, meat, poultry)
Requirement - Minimum 2 servings

Group III : Protective foods, mainly supply vitamins and minerals.
a. Green leafy vegetables
b. Fruits
c. Citrus fruits ( rich in vitamin c )
Requirement - 1-2 serving

Group IV : Other vegetables and fruits which mainly supply minerals, fiber and vitamins.
Example- Cucumber, Brinjal, Ladies finger, Beans, Gourds, Apples, Custard apple.
                                                      Requirement - 2-3 servings

Group V : Fats, which supply energy but to be used sparingly.
Example- Sugar, Jaggery.