Onion nutrition facts

Onion nutrition facts

Can you imagine a recipe without the Onions? This wonderful bulb vegetable, one of the oldest edible source known to humankind, is found in a bewildering array of recipes and preparations, be it your favorite salad, or mouth-watering gravy or curries. It has also been in used in traditional medicines since ancient times for its health promoting and curative properties.

Botanically, the vegetable belongs to the Alliaceae family of the genus Allium and known scientifically as:Allium cepa. 

The allium plant grows about 2 feet tall and bears an underground globular stem, which consists of modified leaves arranged in whorls. There are many cultivars onions grown around the world. The average crop takes about 3 to 4 months time. Top greens or scallions and flower heads are also eaten all around the world.

The sharp, pungent smell of onions is due to its sulfur compound allyl propyl disulphide. Spanish red onions are generally less strongly flavored than white or brown, which makes them ideal to use raw in salads.

Shallot (Allium cepa L. var. aggregatum) is a variety of the onion that produces a cluster of small-elongated bulbs from a single planted bulb. Shallots are relatively smaller and tastes sweeter than onions.

Health benefits of Onions

• Onions are very low in calories (just 40 cal per 100 g) and fats; but rich in soluble dietary fiber.
• Onion phyto-chemical compounds allium and Allyl disulphide convert to allicin by enzymatic reaction when the bulb disturbed (crushing, cutting etc). Studies have shown that these compounds have anti-mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics).
• Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductaseenzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.
• Allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring reduction in the total blood pressure. It also blocks platelet clot formation and has fibrinolytic action in the blood vessels which, helps decrease overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
• They are rich source of chromium, the trace mineral that helps tissue cells respond appropriately to insulin levels in the blood; thus helps facilitate insulin action and control sugar levels in diabetes.
• They are also good source of antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory, and anti-diabetic functions. 
• They are also good in anti-oxidant vitamin, vitamin-C and mineral manganese which is required as co-factor for anti-oxidant enzyme superoxide dismutase. In addition, isothiocyanate anti-oxidants in them help provide relief from cold and flu by exerting anti-inflammatory actions.
• Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. Pyridoxine or vitamin B-6 helps keep up GABA levels in the brain, which works against neurotic conditions.

See the table below for in depth analysis of nutrients:

Onoin (Allium cepa),  raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	40 Kcal	2%
Carbohydrates	9.34 g	7%
Protein	1.10 g	2%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.7 g	4.5%
Vitamins
Folates	19 mcg	5%
Niacin	0.116 mg	1%
Pantothenic acid	0.123 mg	2.5%
Pyridoxine	0.120 mg	9%
Riboflavin	0.027 mg	2%
Thiamin	0.046 mg	4%
Vitamin A	2 IU	0%
Vitamin C	7.4 mg	12%
Vitamin E	0.02 mg	0%
Electrolytes
Sodium	4 mg	0%
Potassium	146 mg	3%
Minerals
Calcium	23 mg	2%
Copper	0.039 mg	4%
Iron	0.0.21 mg	3%
Magnesium	10 mg	2.5%
Manganese	0.129 mg	5.5%
Phosphorus	29 mg	4%
Zinc	0.17 mg	1.5%
Phyto-nutrients
Carotene-beta	1 mcg	--
Cryptoxanthin-beta	0 mcg	--
Lutein-zeaxanthin	4 mcg	--

Selection and storage

Raw onions are readily available during all the seasons. Depending on the variety, they can be sharp, spicy, tangy and pungent or mild and sweet. In the store, they are available in fresh, frozen, canned, pickled, powdered, and dehydrated forms.

While buying, look for fresh ones that are clean, well shaped, have no opening at the neck and feature crispy, and dry outer skins. Avoid those that show sprouting or have signs of black mold (a kind of fungal attack) as they indicate that the stock is old. In addition, poor quality bulbs often have soft spots, moisture at their neck, and dark patches, which may all be indications of decay.

At home, store them in cool dark place away from moisture and humid conditions where they keep fresh for several days. They can also keep well in the refrigerator; however, you should use them immediately once you remove from the refrigerator since they tend to spoil if they kept at room temperature for a while.

Preparation and serving methods

Trim the ends using sharp knife. Then peel the outer 2-3 layers of skin until you find fresh thick pinkish-white whorls. You can slice or cut them into fine cubes depending upon the recipe type. Top greens and flower heads are also edible. Spring onions or scallions are favored in fast food preparations.

Here are some serving tips:

They are being used, usually chopped or sliced, in almost every type of food, including fresh salads, or as a spicy garnish.

• In India and Pakistan, onions are one of the most sought after ingredients in cooking where they used in curries, stir-fries, soups, stuffing, pastes, sauces...etc on daily basis.
• They are one of the common ingredients in Chinese "chowmein" (a kind of recipe with chopped onions, scallions, cabbage, sweet bell peppers, chili and tomato sauce mixture.
• They are used extensively in Mediterranean and continental cooking in salads, cheese pizza, burger, soup, tart, rolls, stuffing...etc.

Safety profile

Raw onions can cause irritation to skin, mucus membranes and eyes. This is due to release of allyl sulphidegas while chopping or slicing them. The gas when mixed with moisture (water), convert to sulfuric acid. Allyl sulphide is concentrated more at the ends, especially at the root end. Its effect can be minimized by immersing the trimmed bulb in cold water for few minutes before you chop or slice it.

Source: http://www.nutrition-and-you.com/onion.html

Okra nutrition facts

Okra nutrition facts

Okra, also known as "lady finger" or "gumbo", is a highly nutritious green edible pod vegetable.   Botanically, this perennial flowering plant belongs to the mallow family and named scientifically as Abelmoschus esculentus.

The plant is cultivated throughout the tropical and warm temperate regions of the world for its fibrous fruits or "pods". It grows best in well drained and manure soil.  The plant bears numerous dark green colored pods measuring about 5-15 cm in length. It takes about 45-60 days to bear ready-to-harvest fruits.

Internally, the pods feature small, round, mucilaginous white colored seeds arranged in vertical rows. The pods are harvested while immature and eaten as vegetable.

Health benefits of Okra

• Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
• The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
• The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
• The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.

See the table below for in depth analysis of nutrients:

Okra (Abelmoschus esculentus), Fresh, raw pods,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	1.5%	31 Kcal
Carbohydrates	7.03 g	5.4%
Protein	2.0 g	4%
Total Fat	0.1 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	9%	3.2 g
Vitamins
Folates	88 mcg	22%
Niacin	1.000 mg	6%
Pantothenic acid	0.245 mg	5%
Pyridoxine	0.215 mg	16.5%
Riboflavin	0.060 mg	4.5%
Thiamin	0.200 mg	17%
Vitamin C	21.1 mg	36%
Vitamin A	375 IU	12.5%
Vitamin E	0.36 mg	2.5%
Vitamin K	53 mcg	44%
Electrolytes
Sodium	8 mg	0.5%
Potassium	303 mg	6%
Minerals
Calcium	81 mg	8%
Copper	0.094 mg	10%
Iron	0.80 mg	10%
Magnesium	57 mg	14%
Manganese	0.990 mg	43%
Phosphorus	63 mg	9%
Selenium	0.7 mcg	1%
Zinc	0.60 mg	5.5%
Phyto-nutrients
Carotene-ß	225 mcg	--
Crypto-xanthin-ß	0 mcg	--
Lutein-zeaxanthin	516 mcg	--

Selection and storage

Fresh and immature okra pods are readily available in the stores all around the year. The pods have attractively rich green color and neutral flavor. In the store, look for crispy, immature pods and avoid those with over-ripen, sunken appearance, discolored spots, cuts and too soft.

Once at home, place them inside the refrigerator. Eat them while they are fresh to obtain full benefits of vitamins and anti-oxidants.

Preparation and serving methods

Some hybrid varieties are usually subjected to insecticide powder or spray. Therefore, wash the pods thoroughly in the water in order to remove dust, soil and any residual insecticides.

Trim the crown end and tips. The pods are generally cut into small circular sections and used in variety of cuisines in Indian and Asian countries.

Here are some serving tips:

Okra pods are one of the widely used vegetable in tropical countries.  Chopped or sliced pods are then stewed or fried in low heat oil in order to remove mucilaginous content. It then, can be mixed with other vegetables, rice or meat.

• In Caribbean islands okra is cooked up and eaten as soup, often with fish.
• The pods can be pickled and preserved like in other vegetables.
• Okra leaves may be cooked in a similar manner as the greens of beets or dandelions. The leaves are also eaten raw in salads.
  
  Source: http://www.nutrition-and-you.com/okra.html

Mustard greens nutrition facts

Mustard greens nutrition facts

Spicy, crunchy mustard greens or leafy mustard is indeed one of the most nutritious green leafy vegetables. The greens actually have more vitamin A, carotenes, vitamin K, and flavonoid anti-oxidants than many commonly consumed fruits and vegetables.

This crispy leafy vegetable obtained from mustard plant belonging to brassica family, which also includescabbage, broccoli, brussels sprouts... etc. Scientific name: Brassica juncea.

The mustard plant is native to sub-Himalayan plains of Indian sub-continent commonly cultivated for its winter season leaves and oil seeds since ancient times. Several cultivars exist. Mustards are winter crops when the leaves are more flavorful from November until March. 

Actually, its young tender green leaves that is harvested when the plant reaches about 2 feet in height and used as green leafy vegetable. Completely grown plant reaches about 4-5 feet in height and bears golden yellow colored flowers. 

Fresh mustards feature dark green colored broad leaves with flat surface and may have either toothed, frilled or lacy edges depending up on the cultivar type. Its light green stem branches out with many laterals.

Mustard seeds used as spice are being used extensively in cooking as well as in oil production all over South-Asian region.

Health benefits of mustard greens

• Mustard greens like spinach are the storehouse of many phytonutrients that have health promotional and disease prevention properties.
• Mustards are very low in calories (26 kcal per 100 g raw leaves) and fats, but rich in dietary fiber; recommended in cholesterol controlling and weight reduction programs. However, its dark green leaves contain very good amount of dietary fiber that helps control cholesterol level and also help protect against hemorrhoids, constipation as well as colon cancer diseases.
• Fresh mustard greens are an excellent source of several vital anti-oxidants and minerals like vitamin C, vitamin A, vitamin E, carotenes as well essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese.
• The greens are supposed to be one of the highest among leafy vegetables which provide vitamin K. 100 g of fresh leaves contain about 497 mcg or about 500% of daily requirement of vitamin K 1 (phylloquinone). Vitamin K has found to have potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain.
• Fresh leaves are also very good source of folic acid. 100 g provide about 187 mcg (about 47% of RDA) of folic acid. This water-soluble vitamin has an important role in DNA synthesis and when given before and early pregnancy help prevent neural tube defects in the baby.
• Mustard greens are rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin. Indoles, mainly di-indolyl-methane (DIM) and sulforaphane have proven benefits against prostate, breast, colon and ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
• Fresh mustard leaves are excellent source of vitamin-C. Provides 70 mcg or about 117% of RDA per 100 g. Vitamin-C (ascorbic acid) is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.
• The leaves are also an excellent source of vitamin-A (provide 10500 IU or 350% of RDA per 100 g). Vitamin A is essential nutrient for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• Regular consumption of mustard greens in the diet is known to prevent arthritis, osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, asthma and colon and prostate cancers.

See the table below for in depth analysis of nutrients:

Mustard greens (Brassica juncea),
fresh, raw, Nutrition value per 100 g
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	26 Kcal	1%
Carbohydrates	4.9 g	4%
Protein	2.70 g	5%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.30 g	9%
Vitamins
Folates	187 mcg	47%
Niacin	0.800 mg	5%
Pantothenic acid	0.210 mg	5%
Pyridoxine	0.180 mg	14%
Riboflavin	0.110 mg	8%
Thiamin	0.080 mg	7%
Vitamin A	10500 IU	350%
Vitamin C	70 mg	117%
Vitamin E	2.01 mg	13%
Vitamin K	497.3 mcg	414%
Electrolytes
Sodium	25 mg	2%
Potassium	354 mg	7.5%
Minerals
Calcium	103 mg	10%
Copper	0.147 mg	16%
Iron	1.46 mg	18%
Magnesium	32 mg	8%
Manganese	0.480 mg	21%
Selenium	0.9 mcg	1.5%
Zinc	0.20 mg	2%
Phyto-nutrients
Carotene-ß	6300 mcg	--
Crypto-xanthin-ß	0 mcg	--
Lutein-zeaxanthin	9900 mcg	--

Selection and storage

The leaves wilt soon if kept at room temperature; therefore, should be stored in refrigerator immediately. Although they can be stored for up to 3 days in the cold storage, fresh mustard greens should be used as soon as early as possible to get maximum nutrition.Mustards are winter crops. In the markets, look for fresh mustard greens featuring crispy, dark green leaves and should show vitality. Avoid sunken, spotted, or discolored leaves.

Preparation and serving methods

Fresh leaves, flower buds, and stems are used in a variety of cuisines all over Asia and in Eastern Europe. 

Before cooking, wash the leaves thoroughly in clean running water to remove sand and soil and then rinsed in saline water for about 30 minutes in order to remove surface dust, any insecticide residues. Trim away thick petioles and thick stems.

Here are some serving tips:

• Fresh tender mustard greens are eaten raw either as salad or as juice.
• Generally they are stew fried or steam cooked and mixed with other greens such as spinach, fenugreek etc in South Asian cuisines. Its pungent, peppery flavor is tamed by adding butter, tomato, garlic andonion to the recipes.
• This green also mixes well with ham, pork and bacon.

Safety profile

• Like spinach, reheating of mustard green leftovers may cause conversion of nitrates to nitrites and nitrosamines by certain bacteria that thrive on prepared nitrate-rich foods. These poisonous compounds may be harmful to health.
• Phytates and dietary fiber present in the mustard greens may interfere with the bioavailability of iron, calcium and magnesium.
• Because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food since it increases the vitamin K concentration in the blood, which is what the drugs are often attempting to lower. This effectively raises the effective dose of the drug.

• Mustards contain oxalic acid, a naturally occurring substance found in some vegetables, which may crystallise as oxalate stones in the urinary tract in some people. It is therefore, people with known oxalate urinary tract stones are advised to avoid eating vegetables belong to brassica family.
• Mustard greens may also contain goitrogens, which may interfere with thyroid hormone production and can cause thyroxin hormone deficiency in individuals with thyroid dysfunction.
  
  Source: http://www.nutrition-and-you.com/mustard-greens.html

Lettuce nutrition facts

Lettuce nutrition facts

Crispy green/crimson-red colored lettuce is the most sought after leafy vegetable; be it your crunchy green salad or healthy vegetable sandwiches!

Botanically this marvelous, nutrition rich leafy green belongs to the daisy family of Asteraceae. Scientific name: Lactuca sativa.  

The leaves exude milk like fluid when cut. There are about six varieties of cultivars exist based upon head formation and leaf structure. The leaf varieties with more bitter taste are rather rich in anti-oxidants.

Here are some popular varieties grown around the globe:-

1. Butter-head, with loose heads; it has a buttery texture. Butter head cultivars are most popular and widely grown in Europe.
2. Chinese variety or celtuce, generally have long, tapering, non-head forming, strong flavored leaves unlike its Western counterparts. They are, therefore, used preferred in stir fried dishes and stews.
3. Crisp-head variety forms tight, dense heads that resemble cabbage. They are generally the mildest form, valued more for their crunchy texture than flavor. Cultivars of crisp head are the most familiar type used in the USA.
4. Loose-leaf- with tender, delicate and fully flavored leaves with loose bunch. This group includes green oak leaf, red oak leaf, valeria and lolla-rosa-types.
5. Romaine-lettuce grows in a long head of sturdy leaves with a firm rib almost reaching to the tip of the leaf. Cultivars of Romaine are also the most popular types in the USA.
6. Summer Crisp variety forms moderately dense heads with a crunchy texture; this type is intermediate between crisp-head and loose-leaf types.

Health benefits of Lettuce

• Lettuce leaves are the store house of many phyto-nutrients that have health promotional and disease prevention properties.
• Vitamins in lettuce are plentiful. Fresh leaves are an excellent source of several Vitamin A and beta carotenes. Just 100 g of fresh, raw-lettuce provides 247% of daily vitamin A, and 4443 mcg of beta-carotene (Carotenes convert to vitamin A in the body; 2 mcg of carotene is considered equivalent to 1 IU of vitamin A). These compounds have antioxidant properties. Vitamin A is required for maintaining healthy mucus membranes and skin, and is also essential for vision. Consumption of natural fruits and vegetables rich in flavonoids helps to protect body from lung and oral cavity cancers.
• Zeaxanthin (1730 mcg per100) an important dietary carotenoid in lettuce is selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective light-filtering functions, thus it offers some protection against age related macular disese (ARMD) in the elderly.
• It is a rich source of vitamin K, Vitamin K has potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain.
• Fresh leaves contain good amounts folates and vitamin C.  Folates require for DNA synthesis and therefore, vital in prevention of neural tube defects in-utero  fetus during pregnancy. Vitamin C is a powerful natural antioxidant; regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
• It also contain good amounts of minerals like iron, calcium, magnesium, and potassium which are very essential for body metabolism. Potassium in 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. Copper is required in the production of red blood cells. Iron is essential for red blood cell formation.
• It is rich in B-complex group of vitamins like thiamin, vitamin B-6 (pyridoxine), riboflavins.

Regular inclusion of lettuce in salads is known to prevent osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, ARMD, Alzheimer's disease and cancers.

See the table below for in depth analysis of nutrients:

Lettuce, (Lactuca sativa var. crispa), raw,
green-leaf, Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	15 Kcal	1 %
Carbohydrates	2.79 g	2%
Protein	1.36 g	2%
Total Fat	0.15 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.3 g	3%
Vitamins
Folates	38 mcg	9.5%
Niacin	0.375 mg	2%
Pantothenic acid	0.134 mg	2.5%
Pyridoxine	0.090 mg	7%
Riboflavin	0.080 mg	6 %
Thiamin	0.070 mg	6%
Vitamin A	7405 IU	247%
Vitamin C	9.2 mg	15%
Vitamin E-α	0.29 mg	2%
Vitamin K	126.3 mcg	105%
Electrolytes
Sodium	28 mg	2%
Potassium	194 mg	4%
Minerals
Calcium	36 mg	3.5%
Copper	0.029 mg	3%
Iron	0.86 mg	10%
Magnesium	13 mg	3%
Manganese	0.250 mg	11%
Phosphorus	29 mg	4%
Zinc	0.18 mg	1.5%
Phyto-nutrients
Carotene-ß	4443 mcg	--
Crypto-xanthin-ß	0 mcg	--
Lutein-zeaxanthin	1730 mcg	--

Selection and storage

In the store, choose leaves that feature crispy outlook, bright in color. Avoid sunken leaves with spots or discoloration. 

Each variety has different keeping qualities; hence, different methods should be used while storing. Romaine and loose leaf-lettuces should be washed and any excess water removed before storing in the refrigerator. Butter-head need not be washed before storing.

Pack them in a plastic bag or store in the refrigerator. Romaine will stay fresh for up to seven days whereas, Butter-head and loose leaf-types for two to three days.

Preparation and serving methods

Peel off the outer discolored leaves and then cut off the bitterly tips. Chop the remaining leaf to the desired size and discard the bottom root portion. 

Wash leaves then in clean running water and soak in salt water for about half an hour in order to remove sand and any parasite eggs and worms. Pat dry or use a salad spinner to remove the excess water. 

Regardless of the type, all lettuces should feature crispy, fresh leaves that are free of dark or slimy spots. Varieties such as romaine and butter-head should have compact heads with no brown stems.

Here are some serving tips:

• Raw, fresh-lettuce iscommonly used in salads, burger, spring rolls and sandwiches.

• Chinese-lettuce is usually stir fried or stewed and added to noodles as well as  fried rice preparations.
• The leafy green also mix well with garden peas, green beans as well as sea foods like shrimp, prawns...etc.

Safety profile

Pesticides are commonly used in lettuce crops. The most common pesticides found in the leaves are organo-phosphates, Permethrin and DDT. Wash them thoroughly in cold water before consumption. However, the organic forms are believed to be free from these toxins and safe for consumption.

Source: http://www.nutrition-and-you.com/lettuce.html