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About vegeis and fruits

Discussion in 'Indian Diet & Nutrition' started by vidyasundar, Sep 23, 2007.

  1. vidyasundar

    vidyasundar Bronze IL'ite

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    hi ILs,
    lets share about what we know about the vegetables/fruits on which we rely upon for our health and nutrition.

    let me start with GREENS

    regards
    vidya
     

    Attached Files:

    Last edited: Sep 23, 2007
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  2. vidyasundar

    vidyasundar Bronze IL'ite

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    [​IMG]
    drumstick leaves/murungai keerai

    The Moringa tree grows mainly in semi-arid tropical and subtropical areas. While it grows best in dry sandy soil, it tolerates poor soil, including coastal areas. It is a fast-growing, drought-resistant tree that apparently is native only to the southern foothills of the Himalayas.
    Today it is widely cultivated in Africa, Central and South America, Sri Lanka, India, Mexico, Malaysia and the Philippines. Considered one of the world?s most useful trees, as almost every part of the Moringa tree can be used for food, or has some other beneficial property.
    In the tropics it is used as foliage for livestock. The tree has its origin from the South Indian State of Tamilnadu.

    India's ancient tradition of ayurveda says the leaves of the Moringa tree prevent 300 diseases.
    Gram for gram, Moringa leaves contain:

    [​IMG]

    The leaves are highly nutritious, being a significant source of beta-carotene, Vitamin C, protein, iron and potassium. The leaves are cooked and used like spinach.

    will be continued........
     
  3. padmaiyangar

    padmaiyangar Bronze IL'ite

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    <TABLE cellSpacing=0 cellPadding=0 width="100%">

    SAFETY TIPS FOR HANDLING FRESH FRUIT AND VEGETABLES


    <TD width="51%"><TD width="49%"><TD width="51%">
    • Purchase fruits and vegetables that look and smell fresh and handle them gently to avoid bruising.
    • Throw away any fruit or vegetable that is moldy or slimy.
    <TD width="49%"><TD width="51%"><TD width="49%"><TD width="51%" height=194><TABLE cellSpacing=0 cellPadding=0 width="40%" border=1>



    <TD width="49%" height=194>
    • Wash fruits & vegetables whole produce thoroughly under clean running tap water before use. This is vital to remove any dirt or extraneous matter that may on the outer skin. Besides, this would also reduce the bacterial contamination to the inner flesh.
    • Do Not wash fruits or vegetables with detergent as they can absorb the detergent.
    <TD width="51%"><TD width="49%"><TD width="51%">
    • Store all cut fruit and vegetables in covered containers in the refrigerator. Once produce is cut bacteria can grow on surface.

    <TD width="49%">


    <TD width="51%"><TD width="49%"><TD width="51%">


    <TD width="49%">
    • Wash your hands well with soap and use clean utensil, and clean cutting board.
    <TD width="51%"><TD width="49%"><TD width="51%">
    • To minimize hazards of pesticides residues,
      • throw away the outer leaves of leafy vegetables such as lettuce or cabbage.
    <TD width="49%">

    <TD width="51%"><TD width="49%"><TD width="51%">]



    <TD width="49%">
      • Peel and cook when appropriate although some nutrients and fiber maybe lost when produce is peeled.
    <TABLE cellSpacing=0 cellPadding=0 width=501><TD width=501 colSpan=2><TD width=501 colSpan=2><TD width=236><TD width=265><TD width=236>Vegetables <TD width=265><TD width=236><TD width=265><TD width=236>

    <TD width=265>Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber.


    <TD width=236><TD width=265><TD width=501 colSpan=2 height=171>
    • The deeper the color, the richer the nutrient content.
    • Vitamins A and C help night vision, help heal cuts and keep skin healthy.
    • All vegetables are sources of fiber. Fiber promotes regular digestion and may reduce the risk for certain cancers.
    • All vegetables, except avocados and olives, are naturally low in fat.
     
  4. padmaiyangar

    padmaiyangar Bronze IL'ite

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    Fruit and fruit juices provide important amounts of vitamins A and C ,fiber and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of fruits a day. The amount of these nutrients in each variety varies. Strawberries and citrus fruits, such as oranges and grapefruit, are excellent sources of vitamin C. Cantaloupe and apricots are good sources of vitamin A. Eat a variety to get the amount of vitamin A, vitamin C and fiber needed daily.
    Vitamins A and C help night vision, help heal cuts, and keep skin healthy.
    · Fruits are a source of fiber. Fiber helps promote regular digestion and may reduce the risk for certain cancers.
    · All fruits are naturally low in fat.
    Here are some selection tips:
    · Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Pass up fruit canned or frozen in heavy syrups and sweetened fruit juices unless you have calories to spare.
    · Eat whole fruits often - they are higher in fiber than fruit juices.
    · Count only 100 percent fruit juice as fruit. Punches, and most fruit "drinks" contain only a little juice and lots of added sugars.
    Here are some selection tips:
    · Different types of vegetables provide different nutrients. For variety eat:
    o dark-green leafy vegetables (spinach, romaine lettuce, broccoli);
    o deep-yellow vegetables (carrots, sweet potatoes);
    o starchy vegetables (potatoes, corn, peas);
    o legumes (navy, pinto, and kidney beans, chickpeas);
    o other vegetables (lettuce, tomatoes, onions, green beans)
    · Include dark-green leafy vegetables and legumes several times a week - they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.
    · Go easy of the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat.
    Use low fat salad dressing.
     
  5. vidyasundar

    vidyasundar Bronze IL'ite

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    Agathi keerai

    Agathi keerai/humming bird tree leaves

    [​IMG]

    Agathi keerai or Agathi leaves are a variety of greens quite popular with the Sri Lankans and hence gets imported to Montreal and Toronto in Canada and other cities in Europe.
    Agathi keerai is supposed to have cooling properties and we never bought it during the rainy season in Sri Lankan and India.

    Botanical Name: Sesbania grandiflora.

    Crushed leaves are applied to sprains and bruises of all kinds.

    A tea made from the leaves is believed to have antibiotic, anthelmintic, antitumour and contraceptive properties.

    The bark is considered as a tonic and an antipyretic, a remedy for gastric troubles, colic with diarrhoea and dysentery.

    A bark decoction is taken orally to treat fever and diabetes. Juice of flowers put in the eyes is said to relieve dimness of vision.

    The leaves also have medicinal value and are reported to cure night blindness in cattle. In India, all plant parts are reputed to cure night blindness.

    The root is a well-known medicine for malaria.

    Leaves and flowers are used as poultices. The principal medicinal effects are due to the tree?s astringency, hence it is used against inflammation, venom and other poisons, bacterial infections and tumors. Root juices are used for poultices and the leaves are applied for rheumatism, swellings, bruises and itching. For systemic disorders, decoctions are taken internally. Root resin, mixed with honey, is taken orally for phlegm and root juices are taken as an expectorant. Sinus congestion is reduced by taking a flower decoction.

    It balances pitta and kapha
    It is bitter in taste
    This has to be taken occasionally
    This is not advised during medication, since it will reduce the power of medicine
    It is an antidote for poisons
    It is cooling
    It is good for fever
    It is a laxative
    It helps in digestion
    It is a tonic
    It cures insanity
    It is a very satvic food
     
    Last edited: Sep 24, 2007
  6. vidyasundar

    vidyasundar Bronze IL'ite

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    Bitter the better

    Bitter is Better when it comes to Fruits & Vegetables


    Phytonutrients are naturally occurring substances found in whole foods that may be more important to good nutrition than vitamins. In general, the more bitter the taste, the more rich the food is with phytonutrients.

    Recent research has discovered that phytonutrients can help prevent and treat cancer as well as other diseases. Their actions halt the production of cancer causing agents in the body, blocking activation of these chemicals, or suppressing the spread of cancer cells that already exist.

    To get phytonutrients into your system you must first start eating you fruits and vegetables. The produce items researchers think are most capable of preventing cancer and other diseases, including heart disease, are green leafy vegetables, broccoli, brussels spouts, cabbage, onions, citrus fruit (not citrus juice), grapes red wine, green tea and others. The more bitter the better. To cut some of the bitterness, try adding sea salt, spices, small amounts of virgin olive oil or butter.

    The manufacturing process of these types of foods reduces their potency. Canned or frozen fruits or vegetables are never as nutrient rich as fresh. Growing your own or buying organic food will enhance your best potential to get the maximum phytonutrients from your food.

    Additional phytonutrient rich foods you could include in your diet are zucchini, other squashes, pumpkins, cucumbers and melons, along with almonds and many types of beans. Pickling does preserve phytonutrients in foods also.

    [SIZE=+1]List of bitter vegetables
    <TABLE cellSpacing=2 cellPadding=2 width="100%" border=1><TD vAlign=top>English name<TD vAlign=top>Tamil name<TD vAlign=top>Hindi name<TD vAlign=top>Botanical name


    <TD vAlign=top>Bitter Gourd
    [/SIZE]


    <TD vAlign=top>Pavakkai


    <TD vAlign=top>Karela


    <TD vAlign=top>Momordica charantia Linn.


    <TD vAlign=top>white radish


    <TD vAlign=top>Mullangi


    <TD vAlign=top>Mooli


    <TD vAlign=top>Raphanus


    <TD vAlign=top>Turkey berry


    <TD vAlign=top>Sundakkai



    <TD vAlign=top>


    <TD vAlign=top>Solanum torvum


    <TD vAlign=top>Black nightshade


    <TD vAlign=top>Manathakkali
    & leaves



    <TD vAlign=top>Makoy


    <TD vAlign=top>Solanum nigrum


    <TD vAlign=top>Plantain stem


    <TD vAlign=top>Vaazhai thandu


    <TD vAlign=top>kele ka dhana


    <TD vAlign=top>


    <TD vAlign=top>Sesbania sesban


    <TD vAlign=top>Agathi keerai


    <TD vAlign=top>Mar


    <TD vAlign=top>Sesbania grandiflora


    <TD vAlign=top>Drumstick leaves


    <TD vAlign=top>Murungakkai
    & leaves



    <TD vAlign=top>Sahijan


    <TD vAlign=top>Moringa oleifera




    [SIZE=+1]GO FOR BITTER VEGETABLES DAILY:-D


    [/SIZE]



    </B>
     
    Last edited: Sep 24, 2007

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