Monday, May 28, 2012

Brussel sprouts nutrition facts


Brussel sprouts nutrition facts

Brussel sprouts are small leafy green buds resemble like miniature cabbages in appearance. The buds are exceptionally rich in protein, dietary fiber, vitamins, minerals and antioxidants which work wonders to get rid of many health troubles. In fact, a renewed interest is growing about health benefits these sprouts have to offer.
Botanically, the sprouts belong to the same brassica family which also includes cabbagecollard greens,broccoli and kale.
Brussels sprouts are winter crops, flourishes well in cool weather and light frost conditions. Well grown plant reaches about 90 cm in height.  The sprouts are produced all along the stalk, starting at the base and moving upward. Each sprout, in general, has similar in appearance and structure to cabbage but only very small in size, around 1-1.5 inches in diameter.
In structure, each head consists of clusters of stiff leaves superimposed in compact layers giving it a round or globular shape as in cabbages.
In order to get uniform sprouts, the tip of the stalk is cut as soon as sprouts at the bottom start to develop. Also, sprouts exposed to hot weather do not form in to compact buds. Sprouts are one of the most popular vegetables in the United States and Mediterranean Europe.

Health benefits of brussel sprouts

  • One of the nutritious vegetable that should be considered in weight reduction programs. 100 g Brussel sprouts just provide 45 calories but contain 3.8 g of dietary fiber (10% of RDA) and no cholesterol. 
  • In fact, brussel sprouts are storehouse of flavonoid anti-oxidants like thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates. Together these phytochemicals offers protection from prostate, colon, prostate and endometrial cancers.
  • Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol has been found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating "Interferon-γ" receptors.
  • In addition brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrinhelps protect from colon cancers by destroying pre-cancerous cells.
  • Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 142% of RDA.  Along with other antioxidant vitamins, vitamin A and E; it protects body by trapping harmful free radicals. 
  • Zeaxanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, "age related macular degeneration disease" (ARMD), in the elderly.
  • Sprouts are good source of another anti-oxidant vitamin A, provides about 754 IU per 100g.  Vitamin A is required for maintaining healthy mucus membranes and skin and is also essential for acuity of vision. Foods rich in this vitamin offer protection against lung and oral cavity cancers.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 mcg or about 147% of RDA.  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; helps prevnt or at least delay onset of Alzheimer's disease.
  • The sprouts are notably good in many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.
  • They are also rich source of minerals like copper, calcium, potassium, iron, 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 dismutaseIron is required for cellular oxidation and red blood cell formation.
Brussel sprouts are incredibly nutritious vegetable that offers protection from vitamin A deficiency, bone loss, iron deficiency anaemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.

See the table below for in depth analysis of nutrients:

Brussel sprouts(Brassica oleracea Gemmifera Group), fresh, Nutrition value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy43 Kcal2%
Carbohydrates8.95 g7%
Protein3.38 g6%
Total Fat0.30 g1%
Cholesterol0 mg0%
Dietary Fiber3.80 g10%
Vitamins
Folates61 mcg15%
Niacin0.745 mg4.5%
Pantothenic acid0.309 mg6%
Pyridoxine0.219 mg17%
Riboflavin0.90 mg7%
Thiamin0.139 mg13%
Vitamin A754 IU25%
Vitamin C85 mg142%
Vitamin E177 mcg147%
Electrolytes
Sodium25 mg1.5%
Potassium389 mg8%
Minerals
Calcium42 mg4%
Copper0.70 mg8%
Iron1.40 mg17.5%
Magnesium23 mg6%
Manganese0.337 mg15%
Phosphorus69mg10%
Selenium1.6 mcg3%
Zinc0.42 mg4%
Phyto-nutrients
Carotene-α6 mcg--
Carotene-ß450 mcg--
Crypto-xanthin-ß0 mcg--
Lutein-zeaxanthin1590 mcg--

Selection and storage

Brussel sprouts are cool season vegetables. In general, sprouts are harvested when the lower buds mature and reach about an inch in size. Fresh sprouts should feature firm, compact and dark green in color. Avoid sprouts featuring loose leaf, yellowish and light in hand.
Fresh sprouts keep well in the refrigerator for up to a day or two. Remove any damaged or discolored outer leaves and store fresh unwashed sprouts in plastic bags/zip pouches in the vegetable container of the refrigerator.

Preparation and serving methods

Before cooking, remove discolored and loosen outer leaves and the stems are trimmed.  Wash in clean water and then, soak for few minutes in salt water to remove any dust particles and insect’s eggs.
Fresh sprouts are delicate in flavor, however overcooking results in the release of allyl isothiocyanates imparting sulphurous odour (pungent smell) to cooked recipes. Therefore, sprouts are generally blanched in boiling water for just about 5 minutes, cooled and then added to the recipes.
Here are some serving tips:
  • Sprouts can be cooked by boiling, microwaving or steaming.
  • Roasted and salted sprouts are one of favorite snacks across Europe.
  • Blanched sprouts are braised/ mixed with other vegetables like carrotgreen beans or mushrooms.
  • Used as favorite add on in chicken casseroles.

Safety profile

Brussel sprouts may contain goitrogens which may cause swelling of thyroid gland and should be avoided in individuals with thyroid dysfunction.  However, they may be used liberally in healthy person.

Broccoli nutrition facts


Broccoli nutrition facts

Broccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.
Botanically, the vegetable is the member of large cruciferous (brassica) family of vegetables, which also include cauliflowerbrussel sproutscabbagearugula etc. 
Scientific name: Brassica oleracea var. italica.
Broccoli is a cool season crop and demands fertile rich and well-drained soil to flourish.Technically, broccolis are differentiated in to two main types according to their appearance; heading and sprouting.  Heading variety forms large, solid head, whereas sprouting types forms many small heads or florets.  
Mature plant bears about 4-10 inches wide, dark green to purple color flower head depending up on the cultivar type. Central thick stalk measures about 6-10 inches in height. Both thick stalk and fleshy flower heads are edible.
Many different hybrid-mix developed with other cruciferous family members such as broccoflower (hybrid of broccoli and cauliflower), broccolini (broccoli and chinese kale) etc.

Health benefits of broccoli

  • Broccoli is very low in calories, provides just 34 cal per 100 g. However, it is rich in dietary fiber, minerals, vitamins, and anti-oxidants that have proven health benefits.
  • Fresh Broccoli is a storehouse of many phyto-nutrients such as thiocyanates, indoles, sulforaphae, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin.  Studies have shown that these compounds by modifying positive signalling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.
  • Fresh vegetable is exceptionally rich source of vitamin-C. Provides 89.2 mg or about 150% of RDA per 100 g. Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses.
  • Furher, it contains very good amounts of another anti-oxidant vitamin, vitamin-A. 100 g fresh head provies 623 IU or 21 % of recommended daily levels. Together with other pro-vitamins like beta-carotene, alpha-carotene, and zeaxanthin, vitamin A helps maintain integrity of skin and mucus membranes. Vitamin A is essential for vision and helps prevent from macular degeneration of retina in the elderly population.
  • It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.
  • Fresh broccoli heads are an excellent source of folates; contains about 63 mcg/100 g (Provides 16% of RDA). Studies have shown that consumption of fresh vegetables and fruits rich in folates during pre-conception and pregnancy helps prevent neural tube defects in the offspring.
  • Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A; (provide 16000 IUof vitamin A per 100 g) contain these compounds several times more than in the roots.
  • This flower vegetable is also rich source of other vitamin-K and B-complex group of vitamins like Niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and riboflavin. The flower heads also have some amount omega-3 fatty acids.
See the table below for in depth analysis of nutrients:

Broccoli (Brassica oleracea var. italica), fresh, raw,
Nutrition value per 100 g
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy34 Kcal1.5%
Carbohydrates6.64 g5%
Protein2.82 g5%
Total Fat0.37 g1%
Cholesterol0 mg0%
Dietary Fiber2.60 g7%
Vitamins
Folates63 mcg16%
Niacin0.639 mg4%
Pantothenic acid0.573 mg12%
Pyridoxine0.175 mg13%
Riboflavin0.117 mg9%
Thiamin0.071 mg6%
Vitamin A623 IU21%
Vitamin C89.2 mg149%
Vitamin E0.17 mg1.5%
Vitamin K101.6 mcg85%
Electrolytes
Sodium33 mg2%
Potassium316 mg7%
Minerals
Calcium47 mg5%
Copper0.049 mg5.5%
Iron0.73 mg9%
Magnesium21 mg5%
Manganese0.210 mg9%
Selenium2.5 mcg5%
Zinc0.41 mg4%
Phyto-nutrients
Carotene-ß361 mcg--
Crypto-xanthin-ß1 mcg--
Lutein-zeaxanthin1403 mcg--

Selection and storage

Fresh broccolis are available year around. In the store, choose fresh, bright, compact, firm textured flower heads with rich flavor. Avoid those with over matured featuring yellow flower buds, excessive branches and hollow stem. Whenever possible, go for organic farm products to get maximum health benefits.
Once at home, rinse flower heads by dipping it upside down in salt water for up to 30 minutes and then clean in running cold water before use in order to remove any pesticide residues and dust.  Broccoli greens should also be treated in the same way as you do in washing any other greens like spinach.
Whenever possible, eat broccoli while they are fresh. Otherwise, it can be placed in the refrigerator wrapped in a zip pouch where it may keep well for a few days.

Culinary uses

Fleshy flower heads, stalks and leaves are edible. Broccoli sections are being used in varieties of delicacies. Tough stalks and thick leaves are trimmed using paring knife.

Here are some preparation tips:
  • Broccoli may be eaten raw or as salad to gain its maximum nutrients.
  • Its are most preferred in stir-fries alone or with other vegetables, beans and poultry mixed with sauce, oil, onions, pepper andgarlic.

  • Although boiling and microwaving has been shown to destroy anti-oxidants like vitamin-C, folates and some anti-cancer phyto-nutrients in broccoli, the other preparation methods such as mild steaming and mild frying have shown not to reduce the composition of these compounds.

Safety profile

Like other members of the cruciferous family, broccoli contain "goitrogens" which may cause swelling of thyroid gland and therefore, should be avoided in individuals with thyroid dysfunction. However, it may be used liberally in healthy person. 

Bok choy nutrition facts

Bok choy nutrition facts

Bok choy or leafy Chinese cabbage is one of the popular mainland crop in China, Philippines, Vietnam and other oriental regions; nonetheless this humble brassica family vegetable has gained popularity even in the western world for its sweet, succulent nutritious stalks. It is also named as pe-tsai, pak choi, petsay, white celery mustard, Chinese white cabbage…etc. Scientific name: Brassica campestris L. (Chinensis group).

In structure, bok choy resembles collards and could be described as a non-heading cabbage (Acephala group). It is basically a small plant which grows upright from the ground with smooth white romaine lettuce like stalks which spread in the end to fine, glossy green oval or round leaves. Fully grown up plant may reach about 12-18 inches in length.
Brassica campestris group can be further categorized according to the color of the petiole in its leaves.White petiole varieties include joi choi, pak-choy white, prize choi, lei choi, taisai, canton pak choi…etc.Green petiole types are chinese pak choi green, mei qing choi…etc.

Health benefits of bok choy

  • Bok choy is one of the popular leafy-vegetables very low in calories. Nonetheless, it is very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants.
  • 100 g of bok choy provides just 13 calories. It is one of the recommended vegetable in the zero calorie or negative calorie category of foods which when eaten would add no extra weight to the body but in-turn facilitate calorie burns and reduction of weight.
  • Like other brasisca family vegetables, bok choy contains certain anti oxidant plant chemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Along with dietary fiber, vitamins these compounds help to protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.
  • Fresh pak choi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C. Regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. 
  • It has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage,cauliflower...etc. Just 100 g of fresh bok choy provides 4468 IU or 149% of daily-required levels vitamin A.
  • Pak choi is very good source of vitamin K, provides about 38% of RDA levels. Vitamin-K has potential role in bone metabolism by promoting osteotrophic activity in bone cells. Therefore, enough vitamin K in the diet makes your bone stronger, healthier and delay osteoporosis. Further, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.
  • Fresh bok choy has many vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
  • It also contains good amount of minerals like calcium, phosphorous, potassium, manganese, iron and magnesium. 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. Iron is required for the red blood cell formation.
See the table below for in depth analysis of nutrients:

Bok choy (Brassica campestris (Chinensis group)),
Nutrition Value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy13 kcal<1%
Carbohydrates2.18 g1.5%
Protein1.5 g3%
Total Fat0.20 g1%
Cholesterol0 mg0%
Dietary Fiber1 mg2.5%
Vitamins
Folates66 mcg16%
Niacin0.500 mg3%
Pantothenic acid0.088 mg1.5%
Pyridoxine0.194 mg15%
Riboflavin0.070 mg5%
Thiamin0.040 mg3.5%
Vitamin A4468 IU149%
Vitamin C45 mg75%
Vitamin K45.5 mcg38%
Electrolytes
Sodium65 mg4%
Potassium252 mg5%
Minerals
Calcium105 mg10.5%
Iron0.80 mg10%
Magnesium19 mg5%
Manganese0.159 mg7%
Phosphorus37 mg5%
Zinc0.19 mg1.5%
Phyto-nutrients
Carotene-α1 mcg--
Carotene-ß2681 mcg--
Lutein-zeaxanthin40 mcg--

Selection and storage

Although bok choy is available year-round, it is best during winter season. In the markets, buy fresh harvest featuring firm stalks and dark green crispy flavorful leaves. Avoid slump plant with leaves wilted and lost their luster.
Once at home store whole pak choi in the vegetable compartment in the refrigerator set at high relative humidity. If stored appropriately, it stays fresh for up to 3-4 days without the loss of much of nutrients. However, pak choi is more nutritious, sweeter, and flavorful when used fresh.

Preparation and serving methods

Trim of the base and remove outer discolored leaves. Wash the whole vegetable in cold water. Gently pat dry or place it upside down until all the water drained out.
To prepare, separate the stalks from the base using sparing knife and slice the leaves from the stalks. Thus once you separate leaves and stalks, you may want to add them in to a variety of recipes either combined or individually.

Here are some of the preparation tips:

Crispy, sweet bok choy stalks can be eaten raw, added to salads, sandwiches, and burgers.
  • Its stalks can be used with cabbage in coleslaw.
  • Baby bok choy can be a very attractive addition to salads and stir-fries.
  • In China and other East Asian regions, it is used much like cabbage in stew fries with added onion, garlic, bell pepper, and green chillies mixed with steamed rice and soya/chilli/tomato sauce to preparechowmein.
  • Pak choi is one of the wonderful vegetable used generously in modern day recipes like stir fries, soups, stuffing…etc.
  • It mixes well with cabbagechiliescapsicumoniongingergarlic, rice, tofu, meat and poultry.

Safety profile

Like cabbage, bok choy contains certain chemical compounds in it known as "goitrogens". These are plant based compounds, found abundantly in brassica/cruciferous vegetables like cauliflower, broccoli... etc. Prolonged consumption of these vegetables may cause swelling of thyroid gland, a condition known as goiter. It is therefore advised in some individuals with thyroid dysfunction. However, they may be used in moderation in healthy persons. 


Thursday, May 24, 2012

Bitter gourd nutrition facts


Bitter gourd nutrition facts

Bitter gourd (melon) is perhaps the secret vegetable of the Okinawa islander’s longevity! Although the bitterness of Bitter melon might turn some people away, it can really sweeten your health because of its disease preventing and health promoting phyto chemical compounds.
Botanically it belongs to the family of Cucurbitaceous, of the genus: Momordica and is a member of the same family of squashwatermeloncantaloupescucumber etc. Scientific name: Momordica charantia. Some of the related varieties are balsam pear, cundeamor, la-kwa etc. 


Bitter melon is the immature pod vegetable, popular in many Asian countries. This widely grown as edible pod is, in fact, among the most bitter of all culinary vegetables.

Bitter melon is temperate /tropical vegetable probably originated in South-East Asia. Like other members of the cucurbitaceae family, this plant is a fast-growing, trailing or climbing vine with thin stems and tendrils and requires trellis to support the climbing vine.
The pods are characterized by smooth lengthwise ridges and uneven pebbly surface. Depending upon the cultivar type, immature pods are light to dark green in color and have oblong or oval shapes with pointed tip at the blossom end. Internally, the flesh is white with rough edged seeds, somewhat similar to ridge gourd seeds. As the fruits begin to mature, they gradually turn yellow or orange.

Health benefits of Bitter gourd

  • Very low in calories provides only 17 cal per 100g. The pods are rich in phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants. 
  • Bitter melon notably contains phyto-nutrient, polypeptide-P; a plant insulin known to lower blood sugar levels. In addition it also contain hypoglycemic agent called charantinCharantin increases glucose uptake and glycogen synthesis in the cells of liver, muscle and adipose tissue. Together, these compounds are thought to be responsible for reduction of blood sugar levels in the treatment of type-2 diabetes.
  • Fresh pods are an excellent source of folates; contains about 72 mcg/100g (Provides 18% of RDA).  Folate helps reduce incidence of neural tube defects in pregnant mothers when taken during early pregnancy.
  • Fresh bitter melon is an excellent source of vitamin-C (100g of raw pod provides about 140% of RDI). Vitamin-C, one of the powerful natural antioxidant, helps body scavenge deleterious free radicals one of the reasons for cancers development.
  • It is an excellent source of health benefiting flavonoids such as beta-carotene, alpha-carotene, lutein, and zeaxanthins. It also contains good amount of vitamin A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  • Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, helps in relieving indigestion and constipation problems.
  • The vegetable is also good source of Niacin (vitamin B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
  • Early laboratory tests suggest that compounds in bitter melon might be effective for treating HIV infection.


See the table below for in depth analysis of nutrients:

Bitter gourd or Bitter melon (Momordica charantia),
fresh, raw, Nutritive value per 100 g
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy17 Kcal<1%
Carbohydrates3.70 g3%
Protein1.00 g2%
Total Fat0.17 g0.5%
Cholesterol0 mg0%
Dietary Fiber2.80 g7%
Vitamins
Folates72 mcg18%
Niacin0.400 mg2.5%
Pantothenic acid0.212 mg4%
Pyridoxine0.043 mg3%
Riboflavin0.040 mg3%
Thiamin0.040 mg3.5%
Vitamin A471 IU16%
Vitamin C84 mg140%
Electrolytes
Sodium5 mg<1%
Potassium296 mg6%
Minerals
Calcium19 mg2%
Copper0.034 mg4%
Iron0.43mg5%
Magnesium17 mg4%
Manganese0.089 mg4%
Zinc0.80 mg7%
Phyto-nutrients
Carotene-ß190 mcg--
Carotene-α 185 mcg
Lutein-zeaxanthin170 mcg--

Selection and storage

Fresh pods are available in the markets year around. When you buy bitter melons, look for the fresh pods that feature dark green color, without any cuts, or blemishes on their surfaces. Choose young looking immature pods. Immature fruits are least bitter; and the bitterness rises as the pods become more mature. 
At home fresh pods are placed in the plastic zip pouch and stored in the vegetable compartment of the refrigerator, where they stay fresh for up a week.

Culinary uses

Wash bitter gourds thoroughly in the running water before cooking. Fresh pods as well as young leaves of can be used for cooking. Bitterness can be reduced by marinating in salted spice mixture and then dried in sunlight. There are several local traditional methods to reduce bitterness like boiling in salt water for 5-10 minutes and then discarding the water or marinating in yogurt for about 30 minutes.
Although advised to avoid due to higher alkaloid contents, pith and seeds are also eaten in some Asian regions without any reservations.

Here are some serving tips:

In India where it is popularly known as karelaused in variety of recipes either stir-fried or stuffed with garam masala,tomato, onions, green chilies, garlic and curry leaves.
  • Goya chanpuru, an Okinawan stir fry with bitter melon, onion, tofu, pork, eggs is a special preparation of health conscious islanders.
  • Known as ampalaya in Philippines, it has been widely used in special dishes like Pinakbet Ilocano, prepared with shrimp paste and mixed with vegetables like eggplant (aubergine) and okra.
  • Dried and grounded whole bitter gourd has been used in the preparation of iced or whole milk tea in some East Asian region.
  • Bitter gourds also been used in the preparations of pickles.

Safety profile

Bitter gourd may contain alkaloid substances like quinine and morodicine, resins and saponic glycosides which may be intolerable by some people. The bitterness and toxicity may be reduced somewhat by parboiling or soaking in salt water for up to 10minutes.
Toxicity symptoms may include excessive salivation, facial redness, dimness of vision, stomach pain, nausea, vomiting, diarrhea, muscular weakness.