This document provides information on the nutritional value and health benefits of several vegetables: beans, carrots, pumpkins, capsicums, brinjals, leeks, and radishes. It details the common name, scientific name, varieties, growing areas and seasons, nutritional breakdown, and key benefits of each vegetable. The main benefits highlighted are their fiber and vitamin/mineral content, ability to aid digestion and heart health, and antioxidant and anti-inflammatory properties.
Nutritional and Medicinal benefits of milletsrani mamatha
This document summarizes the nutritional and medicinal benefits of millets. It discusses how millets are highly nutritious and rich in fiber, minerals, vitamins and phytochemicals. Millets can help prevent and manage cardiovascular disease, diabetes, gastrointestinal disorders, cancer and obesity. Specifically, finger millet is emphasized as an important ingredient in the Indian diet that aids weight loss and provides antioxidants that benefit health and reduce risks of metabolic diseases.
Cereals and millets provide many health benefits. Cereals are a staple food that are rich in complex carbohydrates, proteins, fats, vitamins, and minerals. They provide ample energy, help prevent diseases, and enrich overall health. Cereals contain vitamins like niacin, riboflavin, thiamine, and minerals like iron. They also have soluble bran that lowers cholesterol and protects against heart disease. Millets also contain many vitamins and minerals and have benefits like managing blood sugar levels, aiding digestion, and providing energy. Both cereals and millets come in various types and can be included in a healthy diet.
This document discusses the development and importance of multigrain mixes. It defines multigrain mixes as mixes prepared from different cereals, legumes, millets, nuts, and sometimes condiments. It then discusses various materials commonly used in multigrain mixes like wheat, rice, barley, oats, maize, and sorghum and their nutritional profiles and health benefits. The document also outlines the importance of multigrain mixes in providing nutrients easily in a busy lifestyle and lifting up nutritional status. It concludes that nutritious multigrain mixes are easy to use, high in nutrients, and attractive to consumers.
This document summarizes the nutritional value of multigrains. It discusses the various cereals used in multigrain products like wheat, rice, barley, rye, oats, maize, millet and sorghum. It provides details on the nutritional composition and health benefits of each cereal. It also lists many commercially available multigrain food products in the market like breads, pastas, snacks and more. In conclusion, multigrain products provide various nutrients, fibers and phytochemicals that are beneficial for health.
Black rice – more antioxidants than blueberries + superfood black rice puddingNourishing Hub
This document discusses the health benefits of black rice. It begins by stating that black rice contains more antioxidants than blueberries. It then provides some history on black rice, noting it was traditionally reserved for emperors in China. The document outlines the various nutrients in black rice and explains that its anthocyanin content gives it antioxidant properties that can help fight diseases. It concludes by sharing a recipe for black rice pudding that highlights the rice's superfood qualities.
Cereals provide many health benefits as a staple food. They are rich in complex carbohydrates, proteins, fats, vitamins and minerals that provide energy and help prevent diseases. Cereals contain fiber that aids digestion and lowers cholesterol. They are also enriched with nutrients like niacin, iron and thiamine. While cereals offer many benefits, high-bran cereals can cause discomfort for some and decrease mineral absorption.
Nutritional and Medicinal benefits of milletsrani mamatha
This document summarizes the nutritional and medicinal benefits of millets. It discusses how millets are highly nutritious and rich in fiber, minerals, vitamins and phytochemicals. Millets can help prevent and manage cardiovascular disease, diabetes, gastrointestinal disorders, cancer and obesity. Specifically, finger millet is emphasized as an important ingredient in the Indian diet that aids weight loss and provides antioxidants that benefit health and reduce risks of metabolic diseases.
Cereals and millets provide many health benefits. Cereals are a staple food that are rich in complex carbohydrates, proteins, fats, vitamins, and minerals. They provide ample energy, help prevent diseases, and enrich overall health. Cereals contain vitamins like niacin, riboflavin, thiamine, and minerals like iron. They also have soluble bran that lowers cholesterol and protects against heart disease. Millets also contain many vitamins and minerals and have benefits like managing blood sugar levels, aiding digestion, and providing energy. Both cereals and millets come in various types and can be included in a healthy diet.
This document discusses the development and importance of multigrain mixes. It defines multigrain mixes as mixes prepared from different cereals, legumes, millets, nuts, and sometimes condiments. It then discusses various materials commonly used in multigrain mixes like wheat, rice, barley, oats, maize, and sorghum and their nutritional profiles and health benefits. The document also outlines the importance of multigrain mixes in providing nutrients easily in a busy lifestyle and lifting up nutritional status. It concludes that nutritious multigrain mixes are easy to use, high in nutrients, and attractive to consumers.
This document summarizes the nutritional value of multigrains. It discusses the various cereals used in multigrain products like wheat, rice, barley, rye, oats, maize, millet and sorghum. It provides details on the nutritional composition and health benefits of each cereal. It also lists many commercially available multigrain food products in the market like breads, pastas, snacks and more. In conclusion, multigrain products provide various nutrients, fibers and phytochemicals that are beneficial for health.
Black rice – more antioxidants than blueberries + superfood black rice puddingNourishing Hub
This document discusses the health benefits of black rice. It begins by stating that black rice contains more antioxidants than blueberries. It then provides some history on black rice, noting it was traditionally reserved for emperors in China. The document outlines the various nutrients in black rice and explains that its anthocyanin content gives it antioxidant properties that can help fight diseases. It concludes by sharing a recipe for black rice pudding that highlights the rice's superfood qualities.
Cereals provide many health benefits as a staple food. They are rich in complex carbohydrates, proteins, fats, vitamins and minerals that provide energy and help prevent diseases. Cereals contain fiber that aids digestion and lowers cholesterol. They are also enriched with nutrients like niacin, iron and thiamine. While cereals offer many benefits, high-bran cereals can cause discomfort for some and decrease mineral absorption.
18th may ,2020 daily global regional local rice e newsletterRiceplus Magazine
The document discusses the evolution of rice and its spread across Asia over thousands of years. Researchers analyzed rice genomes and linked major diversification events to an abrupt period of global cooling approximately 4,200 years ago. This climate change caused tropical rice varieties to migrate south and temperate varieties to adapt to northern regions. The spread of rice cultivation facilitated trade networks and helped rice become a staple food for over half the world's population today. Understanding rice's past could help breed new climate-resilient varieties.
The document defines ancient grains as grains that have changed little over hundreds of years compared to modern grains. It provides examples of ancient grains like quinoa, amaranth, teff, millet, and discusses their nutritional benefits. The document recommends getting at least half of daily grain intake from whole grains like ancient grains, provides recipes using grains like wheat berries and teff, and discusses how ancient grains are being incorporated into foods and beers today.
Black rice is described as a superfood due to its high nutritional value and health benefits. It contains abundant antioxidants like anthocyanins, as well as vitamins, minerals, and fiber. Black rice has been shown to protect heart health, aid detoxification, support satiety, and may help prevent cancer and diabetes. A variety of black rice called G-60 has been successfully cultivated in Nepal, though production could be improved with better post-harvest technologies. Black rice is a promising crop for Nepal that can boost both health and economic outcomes.
Smart Foods: Good for you, Good for the planet, Important for food security a...ICRISAT
Grains such as millet (including sorghum), amaranth, buckwheat, quinoa are ancient grains used since antiquity.
They are highly nutritious, gluten-free and rich in fiber and minerals. Millets are not only good for us, but
they are also good for the planet – use less water, and are climate-ready – can withstand high
temperatures expected with climate change.
Millets are often the only crops that can grow in the dryland regions of the world. They act as a last
resort for the farmer, since they can even survive in drought conditions. Millets and sorghum are
among the mandate crops of ICRISAT, the others being pigeonpea, chickpea and groundnut which also
survive in semi-arid regions under extreme conditions.
The ‘big 3’ crops (wheat, maize and rice) receive most attention and support for research and development
and are increasingly dominant in the minds of government, industry and consumers. We believe that
millets and sorghum are under-recognized for their value and are important for diversification and
complementing other foods. In particular, they are critical for both farmers and consumers because of:
high nutritional value
resilience under extreme weather conditions – critical in future with climate change
need for both on-farm and diet diversity
multiple untapped uses.
A globalized diet now exists and there are trends in
developing countries where more nutritious and
smart foods like millets and legumes are sometimes
seen as ‘food for the poor’ and not as status foods or
crops by consumers or farmers. Thus, only a few
crops dominate both our dining tables as well as farms.
To correct this trend ICRISAT has launched the Smart
Foods campaign where we aim to partner with
organizations globally to create a demand for these
ancient grains thus benefiting the farmer, the
consumer and the planet.
Enjoy the recipes featured in this calendar and send
us your own recipes (using millets and sorghum)
which will be featured on our website. Come join us in
this campaign to promote millets and sorghum and
become a Smart Food Ambassador!
Smart Foods
Good for you, Good for the planet
Important for food security and overcoming poverty
About ICRISAT: www.icrisat.org
ICRISAT’s scientific information: http://EXPLOREit.icrisat.org
Send your recipes to icrisat-smc@cgiar.org
17.Food sources of vitamin B- 6 or pyridoxine , A Presentation toNutrition ...Mr.Allah Dad Khan
Vitamin B6, also known as pyridoxine, provides many benefits such as helping to regulate potassium and sodium levels, promoting red blood cell production, and supporting immune and hormone functions. Deficiencies can cause seizures, anemia, nerve damage, and skin problems. Good food sources of vitamin B6 include fortified cereals, chickpeas, rice, bananas, potatoes, chicken, salmon, tuna, beef liver, seeds, nuts, whole grains, beans, lentils, and soybeans. Meats, fish, vegetables, nuts, seeds, wholegrains, beans and legumes are all excellent sources of vitamin B6.
The document discusses water-soluble vitamins, which include the B-complex vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, folate, vitamin B12) and vitamin C. These vitamins dissolve in water and must be replaced daily since they are not stored in the body. Food sources of the B vitamins include meat, eggs, dairy, grains, legumes and vegetables. Citrus fruits are good sources of vitamin C. Deficiencies are rare in developed nations but can occur in alcoholics, those on low calorie diets, elderly and vegans need to ensure adequate vitamin B12. Excess intake is generally not
Vitamin B 6 or pyridoxine By Mr Allah Dad Khan Former Director General Agr...Mr.Allah Dad Khan
Vitamin B 6 or pyridoxine By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar
The document discusses healthy eating and outlines the benefits of a balanced diet according to the food pyramid, recommending eating a variety of foods while limiting fat, salt, and sugar. It emphasizes choosing more fruits and vegetables, whole grains, and low-fat dairy while eating lean proteins and staying within recommended portion sizes for overall health and disease prevention.
Nutrition is defined as how organisms obtain and use nutrients to support life processes. Vitamins were discovered between 1909-1941 in foods like cod liver oil, rice, lemons, eggs, and liver. There are six food groups: cereals and grains; vegetables; fruits; milk and dairy; meat, poultry, fish, eggs, nuts and legumes; and fats, oils and sweets. Each food group provides important nutrients and the document discusses the nutritional contributions of foods within each group.
Jumping off the artisanal breads trend, ancient grains like spelt, kamut and amaranth are now a hot commodity due to their interesting flavors and array of nutrients.
Refined grains are grains that have been processed, removing many of the nutrients. This includes white bread, pasta, and rice. Refining grains strips away fiber, vitamins, and minerals. Refined grains are also processed with many chemicals like bleaches, dough conditioners, and synthetic vitamins. Eating a diet high in refined grains is linked to diseases and health issues due to the lack of nutrients and addition of chemicals. Whole grains are recommended instead of refined grains for better health.
This document summarizes the nutritional information of several foods including a meat alternative product, oat flakes, pickled cucumbers, apples, beetroots. It provides the calories, carbohydrates, sugars, fiber, protein, fat, vitamins and minerals found in 100g of each food. It also notes some of the health benefits of oats and the popularity of apples and beetroots in Polish cuisine.
Matta Rice from Daksh farm buy online at www.dakshfarm.com our products are w...Prabhal Mohandas
Matta rice, whole grains from daksh farm. Product grown and processed by daksh farm. This can be bought online at www.dakshfarm.com. All our products are whole grain.
Cereals are grains from cultivated grasses and include wheat, rice, maize, oats, rye, and barley. The cereal grain has three main parts - the bran layer, endosperm, and germ. Cereals provide protein, fat, carbohydrates, vitamins, and minerals. They are a good source of energy, fiber, vitamin B, calcium, and iron. Cooking cereals through various heating methods makes them more digestible while reducing some vitamins. Milling and processing cereals removes bran and germ, lowering fiber and nutrients in white flours compared to whole grains. Common cereal products include breads, pastas, breakfast cereals, and more made from different types of
Amaranth is known as a 3rd millennium grain that is loaded with nutrients. There are 60 varieties in the amaranthus family, including A. Kadetus, A. Cruentus, and A. Hypo Candriacus, which are reared for their seeds called Rajgira seeds in North India. Amaranth seeds have been used as a food source for over 8,000 years by ancient civilizations like the Aztecs. In North India, amaranth seeds are commonly used in festivals and to make items like laddus, chikki, kheer, poori, and roti. Amaranth seeds provide a variety of nutrients and are considered a source
This document provides information about super cereals or ancient grains. It defines super cereals as grains that have better nutritional profiles than traditional cereals like wheat, rice, barley and maize. Some examples mentioned include quinoa, amaranth, chia, brown rice, oats, buckwheat, flaxseed, spelt, sesame and teff. The document notes that super cereals provide various health benefits such as lowering cholesterol and risks of diabetes, cancer, hypertension and more. Nutritional information for each cereal is also presented in a table comparing values per 100 grams.
Worldwide, commonly eaten pulses include kidney beans, navy beans (Phaseolus vulgaris L.), faba beans (Vicia faba L.), chickpeas (Cicer arietinum L.), dried or split peas (Pisum sativum L.), mung beans (Vigna radiata L.) cowpeas, black-eyed peas (Vigna unguiculata (L.) Walp.), and several varieties of lentils (Lens culinaris Medik.). There are also many less well-known species of pulses such as lupines (e.g., Lupinus albus L., Lupinus mutabilis Sweet) and bambara beans (Vigna subterranea L.).
- Spirulina is a blue-green algae that is highly nutritious, containing nutrients like protein, iron, beta carotene, vitamins, and minerals in high amounts. Research shows it has benefits like reducing risks of cancer, heart disease, and viruses. It is about 60% complete protein and grows rapidly with high yields. Studies indicate spirulina may help conditions like anemia, diabetes, cardiovascular issues, neurodegenerative diseases, and more due to its antioxidants and anti-inflammatory properties. In conclusion, spirulina is a very nutritious supplement that can benefit various aspects of health.
This document provides information about various healthy foods including yogurt, tomatoes, bread, chickpeas, olives, and their nutritional benefits. The key points are:
Yogurt contains probiotics that strengthen gut flora and the immune system. Homemade yogurt is healthier than store-bought varieties which contain added sugar and other ingredients. Tomatoes are high in vitamins and minerals and are commonly used in Turkish cuisine. Bread, especially whole grain varieties, provide fiber, vitamins, and minerals and aid digestion. Chickpeas are high in protein and fiber and were first cultivated in Anatolia. They support bone and heart health and prevent cancer and inflammation. Olives contain healthy fats and vitamins that promote skin, hair,
Locally grown nutritionally fortified crops provide significant nutritional benefits. Many regions have high rates of micronutrient malnutrition. However, there are many locally available crops that are rich in nutrients. Some examples discussed are moringa, guava, various leafy greens, banana, tomato, spinach, amla, sweet potato, peas, lentils, mushrooms, soybeans, yogurt, eggs, and curry leaves - all of which contain valuable vitamins and minerals. Promoting the production and consumption of these nutritious traditional foods can help address malnutrition in a sustainable way by providing accessible nutrition for local populations.
1) Broccoli is a highly nutritious vegetable crop that can be profitably grown in India. It has high demand from urban markets.
2) There are different varieties of broccoli that mature within 60-120 days. The optimal temperature for growth is 20-30°C. Broccoli grows best in sandy loam soil with a pH of 6-6.8.
3) Broccoli cultivation requires preparing the soil, sowing seeds or transplanting seedlings, applying fertilizers and pesticides, harvesting the heads before buds open. Proper post-harvest handling and storage at low temperature is needed to maintain quality.
18th may ,2020 daily global regional local rice e newsletterRiceplus Magazine
The document discusses the evolution of rice and its spread across Asia over thousands of years. Researchers analyzed rice genomes and linked major diversification events to an abrupt period of global cooling approximately 4,200 years ago. This climate change caused tropical rice varieties to migrate south and temperate varieties to adapt to northern regions. The spread of rice cultivation facilitated trade networks and helped rice become a staple food for over half the world's population today. Understanding rice's past could help breed new climate-resilient varieties.
The document defines ancient grains as grains that have changed little over hundreds of years compared to modern grains. It provides examples of ancient grains like quinoa, amaranth, teff, millet, and discusses their nutritional benefits. The document recommends getting at least half of daily grain intake from whole grains like ancient grains, provides recipes using grains like wheat berries and teff, and discusses how ancient grains are being incorporated into foods and beers today.
Black rice is described as a superfood due to its high nutritional value and health benefits. It contains abundant antioxidants like anthocyanins, as well as vitamins, minerals, and fiber. Black rice has been shown to protect heart health, aid detoxification, support satiety, and may help prevent cancer and diabetes. A variety of black rice called G-60 has been successfully cultivated in Nepal, though production could be improved with better post-harvest technologies. Black rice is a promising crop for Nepal that can boost both health and economic outcomes.
Smart Foods: Good for you, Good for the planet, Important for food security a...ICRISAT
Grains such as millet (including sorghum), amaranth, buckwheat, quinoa are ancient grains used since antiquity.
They are highly nutritious, gluten-free and rich in fiber and minerals. Millets are not only good for us, but
they are also good for the planet – use less water, and are climate-ready – can withstand high
temperatures expected with climate change.
Millets are often the only crops that can grow in the dryland regions of the world. They act as a last
resort for the farmer, since they can even survive in drought conditions. Millets and sorghum are
among the mandate crops of ICRISAT, the others being pigeonpea, chickpea and groundnut which also
survive in semi-arid regions under extreme conditions.
The ‘big 3’ crops (wheat, maize and rice) receive most attention and support for research and development
and are increasingly dominant in the minds of government, industry and consumers. We believe that
millets and sorghum are under-recognized for their value and are important for diversification and
complementing other foods. In particular, they are critical for both farmers and consumers because of:
high nutritional value
resilience under extreme weather conditions – critical in future with climate change
need for both on-farm and diet diversity
multiple untapped uses.
A globalized diet now exists and there are trends in
developing countries where more nutritious and
smart foods like millets and legumes are sometimes
seen as ‘food for the poor’ and not as status foods or
crops by consumers or farmers. Thus, only a few
crops dominate both our dining tables as well as farms.
To correct this trend ICRISAT has launched the Smart
Foods campaign where we aim to partner with
organizations globally to create a demand for these
ancient grains thus benefiting the farmer, the
consumer and the planet.
Enjoy the recipes featured in this calendar and send
us your own recipes (using millets and sorghum)
which will be featured on our website. Come join us in
this campaign to promote millets and sorghum and
become a Smart Food Ambassador!
Smart Foods
Good for you, Good for the planet
Important for food security and overcoming poverty
About ICRISAT: www.icrisat.org
ICRISAT’s scientific information: http://EXPLOREit.icrisat.org
Send your recipes to icrisat-smc@cgiar.org
17.Food sources of vitamin B- 6 or pyridoxine , A Presentation toNutrition ...Mr.Allah Dad Khan
Vitamin B6, also known as pyridoxine, provides many benefits such as helping to regulate potassium and sodium levels, promoting red blood cell production, and supporting immune and hormone functions. Deficiencies can cause seizures, anemia, nerve damage, and skin problems. Good food sources of vitamin B6 include fortified cereals, chickpeas, rice, bananas, potatoes, chicken, salmon, tuna, beef liver, seeds, nuts, whole grains, beans, lentils, and soybeans. Meats, fish, vegetables, nuts, seeds, wholegrains, beans and legumes are all excellent sources of vitamin B6.
The document discusses water-soluble vitamins, which include the B-complex vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, folate, vitamin B12) and vitamin C. These vitamins dissolve in water and must be replaced daily since they are not stored in the body. Food sources of the B vitamins include meat, eggs, dairy, grains, legumes and vegetables. Citrus fruits are good sources of vitamin C. Deficiencies are rare in developed nations but can occur in alcoholics, those on low calorie diets, elderly and vegans need to ensure adequate vitamin B12. Excess intake is generally not
Vitamin B 6 or pyridoxine By Mr Allah Dad Khan Former Director General Agr...Mr.Allah Dad Khan
Vitamin B 6 or pyridoxine By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar
The document discusses healthy eating and outlines the benefits of a balanced diet according to the food pyramid, recommending eating a variety of foods while limiting fat, salt, and sugar. It emphasizes choosing more fruits and vegetables, whole grains, and low-fat dairy while eating lean proteins and staying within recommended portion sizes for overall health and disease prevention.
Nutrition is defined as how organisms obtain and use nutrients to support life processes. Vitamins were discovered between 1909-1941 in foods like cod liver oil, rice, lemons, eggs, and liver. There are six food groups: cereals and grains; vegetables; fruits; milk and dairy; meat, poultry, fish, eggs, nuts and legumes; and fats, oils and sweets. Each food group provides important nutrients and the document discusses the nutritional contributions of foods within each group.
Jumping off the artisanal breads trend, ancient grains like spelt, kamut and amaranth are now a hot commodity due to their interesting flavors and array of nutrients.
Refined grains are grains that have been processed, removing many of the nutrients. This includes white bread, pasta, and rice. Refining grains strips away fiber, vitamins, and minerals. Refined grains are also processed with many chemicals like bleaches, dough conditioners, and synthetic vitamins. Eating a diet high in refined grains is linked to diseases and health issues due to the lack of nutrients and addition of chemicals. Whole grains are recommended instead of refined grains for better health.
This document summarizes the nutritional information of several foods including a meat alternative product, oat flakes, pickled cucumbers, apples, beetroots. It provides the calories, carbohydrates, sugars, fiber, protein, fat, vitamins and minerals found in 100g of each food. It also notes some of the health benefits of oats and the popularity of apples and beetroots in Polish cuisine.
Matta Rice from Daksh farm buy online at www.dakshfarm.com our products are w...Prabhal Mohandas
Matta rice, whole grains from daksh farm. Product grown and processed by daksh farm. This can be bought online at www.dakshfarm.com. All our products are whole grain.
Cereals are grains from cultivated grasses and include wheat, rice, maize, oats, rye, and barley. The cereal grain has three main parts - the bran layer, endosperm, and germ. Cereals provide protein, fat, carbohydrates, vitamins, and minerals. They are a good source of energy, fiber, vitamin B, calcium, and iron. Cooking cereals through various heating methods makes them more digestible while reducing some vitamins. Milling and processing cereals removes bran and germ, lowering fiber and nutrients in white flours compared to whole grains. Common cereal products include breads, pastas, breakfast cereals, and more made from different types of
Amaranth is known as a 3rd millennium grain that is loaded with nutrients. There are 60 varieties in the amaranthus family, including A. Kadetus, A. Cruentus, and A. Hypo Candriacus, which are reared for their seeds called Rajgira seeds in North India. Amaranth seeds have been used as a food source for over 8,000 years by ancient civilizations like the Aztecs. In North India, amaranth seeds are commonly used in festivals and to make items like laddus, chikki, kheer, poori, and roti. Amaranth seeds provide a variety of nutrients and are considered a source
This document provides information about super cereals or ancient grains. It defines super cereals as grains that have better nutritional profiles than traditional cereals like wheat, rice, barley and maize. Some examples mentioned include quinoa, amaranth, chia, brown rice, oats, buckwheat, flaxseed, spelt, sesame and teff. The document notes that super cereals provide various health benefits such as lowering cholesterol and risks of diabetes, cancer, hypertension and more. Nutritional information for each cereal is also presented in a table comparing values per 100 grams.
Worldwide, commonly eaten pulses include kidney beans, navy beans (Phaseolus vulgaris L.), faba beans (Vicia faba L.), chickpeas (Cicer arietinum L.), dried or split peas (Pisum sativum L.), mung beans (Vigna radiata L.) cowpeas, black-eyed peas (Vigna unguiculata (L.) Walp.), and several varieties of lentils (Lens culinaris Medik.). There are also many less well-known species of pulses such as lupines (e.g., Lupinus albus L., Lupinus mutabilis Sweet) and bambara beans (Vigna subterranea L.).
- Spirulina is a blue-green algae that is highly nutritious, containing nutrients like protein, iron, beta carotene, vitamins, and minerals in high amounts. Research shows it has benefits like reducing risks of cancer, heart disease, and viruses. It is about 60% complete protein and grows rapidly with high yields. Studies indicate spirulina may help conditions like anemia, diabetes, cardiovascular issues, neurodegenerative diseases, and more due to its antioxidants and anti-inflammatory properties. In conclusion, spirulina is a very nutritious supplement that can benefit various aspects of health.
This document provides information about various healthy foods including yogurt, tomatoes, bread, chickpeas, olives, and their nutritional benefits. The key points are:
Yogurt contains probiotics that strengthen gut flora and the immune system. Homemade yogurt is healthier than store-bought varieties which contain added sugar and other ingredients. Tomatoes are high in vitamins and minerals and are commonly used in Turkish cuisine. Bread, especially whole grain varieties, provide fiber, vitamins, and minerals and aid digestion. Chickpeas are high in protein and fiber and were first cultivated in Anatolia. They support bone and heart health and prevent cancer and inflammation. Olives contain healthy fats and vitamins that promote skin, hair,
Locally grown nutritionally fortified crops provide significant nutritional benefits. Many regions have high rates of micronutrient malnutrition. However, there are many locally available crops that are rich in nutrients. Some examples discussed are moringa, guava, various leafy greens, banana, tomato, spinach, amla, sweet potato, peas, lentils, mushrooms, soybeans, yogurt, eggs, and curry leaves - all of which contain valuable vitamins and minerals. Promoting the production and consumption of these nutritious traditional foods can help address malnutrition in a sustainable way by providing accessible nutrition for local populations.
1) Broccoli is a highly nutritious vegetable crop that can be profitably grown in India. It has high demand from urban markets.
2) There are different varieties of broccoli that mature within 60-120 days. The optimal temperature for growth is 20-30°C. Broccoli grows best in sandy loam soil with a pH of 6-6.8.
3) Broccoli cultivation requires preparing the soil, sowing seeds or transplanting seedlings, applying fertilizers and pesticides, harvesting the heads before buds open. Proper post-harvest handling and storage at low temperature is needed to maintain quality.
The document discusses several vegetables including avare kai (val beans), brinjal (eggplant), drumstick, green chilli, ladies finger, and sweet pumpkin. It provides details on the health benefits of each vegetable such as lowering cholesterol, managing blood sugar, improving digestion, and boosting immunity. Nutritional information is also given highlighting the vitamin, mineral, fiber and other nutrient content of these vegetables.
This document provides information on nutrition in public health. It begins with definitions of nutrition, nutrients, diet, and dietetics. It then classifies foods by origin, chemical composition, predominant function, and nutritive value. The main foods classified by nutritive value include cereals, pulses, vegetables, oils, fruits, milk, and eggs. For each food group, examples are given and the nutritive value of some examples are displayed in tables including protein, fat, carbohydrates, vitamins, and minerals. The document discusses the nutritive value and health benefits of various foods.
Avare kai (val beans) are cut into small pieces and cooked as a spicy curry during Pongal festival in India. Beans provide fiber which promotes healthy digestion and cholesterol levels. They also contain compounds that may help prevent cancer. Brinjal/eggplant has various medicinal uses like treating excessive phlegm, helping digestion, and curing enlarged spleens. It is high in potassium and contains antioxidants that may benefit health. Pumpkin is high in vitamins A, C, and E which act as antioxidants and may protect against cancer and vision problems. It also contains carotenoids and other plant compounds that can support health.
The document summarizes the phytochemistry, nutritional, and medicinal value of kiwifruit. Kiwifruit contains various antioxidants and phytochemicals that are beneficial for heart health, digestion, immunity, skin health, and reducing the risk of chronic diseases. It is a highly nutritious fruit that is rich in vitamins C and E, folate, dietary fiber, and other minerals. Regular consumption of kiwifruit may help improve heart health, digestive health, immunity, sleep, and skin health as well as help reduce the risk of cancer and other diseases.
This slide contains information regarding Nutrition of family and community. This can be helpful for proficiency level and bachelor level nursing students. Your feedback is highly appreciated. Thank you!
Millets are small-seeded grasses that originated in Africa and Asia and are grown in arid and semi-arid regions. The most widely cultivated millet species worldwide are pearl millet, foxtail millet, proso millet, and finger millet. 2023 has been designated as the International Year of Millets to increase awareness of millets' health benefits. Millets are highly nutritious, providing protein, micronutrients, and phytochemicals with health benefits such as reducing diabetes and heart disease risk. They can be incorporated into diets as breakfast, staple foods, snacks, and for populations like diabetics, pregnant women, and schoolchildren.
Breeding strategies for nutritional quality in major cereal cropsHeresh Puren
The presentation describes about the nutritional deficiency symptoms, deficiency status at both national and global scenario which signifies the need for breeding strategies for nutritional improvement as well as the various strategies for improvement of nutritional quality in major cereal crops.
Medicinal, nutritional and nutraceutical values of root cropsSushil Kumar
Many root vegetables are known for their concentrations of vitamin C, B and A as well as their level of health-promoting antioxidants. These vitamins help the body’s immune system by reducing inflammation that can contribute to chronic illness such as cancer and heart disease.
Almonds perfect for australia perfect for australiansLCBAustralia
Almonds are well-suited to Australia's climate and are the country's fastest growing horticultural industry. Research shows that eating almonds can improve heart health by lowering LDL cholesterol, aid with weight and diabetes management, and provide satiety. Almonds are a nutrient-dense food containing healthy fats, protein, fiber, vitamins and minerals. They can be enjoyed whole or incorporated into meals and baking while helping to manage blood sugar and cholesterol levels.
This document discusses vitamins and supplements. It defines key terms related to vitamins and provides recommendations for several B vitamins, including their functions, dietary sources, recommended intake levels, deficiency symptoms, and those at risk. The B vitamins covered are B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cobalamin). It also discusses factors to consider before taking supplements and risks of excess intake.
Kitchen garden is also known as Nutritional garden.It is a type of garden where vegetable,fruits and flowers are grown to meet the demands of the family members in a family.
Nutrition provides nourishment that is essential for life, growth, and health. It involves consuming a balanced diet from the five food groups including cereals, pulses and meat, milk and dairy, fruits and vegetables, and sugars and fats. Maintaining good nutrition through balanced meals, staying active, managing stress, and sleeping well can help prevent obesity, diabetes, hypertension, and other leading causes of death by supporting overall health and well-being. The document outlines the various nutrients from different food groups and emphasizes the importance of balance and moderation.
Pecan: A nutrient dense nut (Health benefits and properties)GBPUAT Pantnagar
Developing countries are experiencing dramatic changes in the health needs of their populations.
Economic growth is also influencing the food choices and habits.
Over the past few decades the world has undergone a nutritional transition where individuals are more aware about the benefits and necessity of healthy lifestyle.
Changes in the food consumption pattern
Eating less sugar and salty foods
Healthy snacking is also a trend
Eating less saturated fats and oil and healthy eating
The document discusses diet and nutrition for patients undergoing dialysis. It outlines that a balanced diet is an important part of treatment, noting that factors like stage of kidney disease, type of renal replacement therapy, lab results, and medical conditions need to be considered. The diet plan should provide adequate calories, carbohydrates, proteins, fats, sodium, phosphorus, potassium, and fluids. Restricting intake of sodium, phosphorus, potassium and fluids is important to avoid health issues. A renal dietician plays a key role in developing an appropriate individualized diet plan.
This document summarizes key nutrients and their roles in nutrition. It discusses macronutrients like carbohydrates, proteins and fats which provide energy and micronutrients like vitamins and minerals which are essential for health. Carbohydrates come from starches and sugars and provide 16kJ per gram. Proteins contain amino acids and provide 17kJ per gram. Fats contain fatty acids and provide 37kJ per gram. Vitamins include water and fat soluble varieties while minerals include calcium, iron and sodium. Malnutrition can occur from under or over consumption of nutrients and affects health.
Asparagus is a nutrient-rich vegetable that provides many health benefits. It is high in vitamins, minerals, fiber and antioxidants. Some key benefits include:
1) It may help protect heart health as it contains vitamin K and B vitamins which help regulate homocysteine and lower heart disease risk.
2) It may help lower the risk of type 2 diabetes due to its antioxidant and anti-inflammatory properties which improve pancreatic function and insulin regulation.
3) It aids digestion through its fiber and protein content which help stabilize digestion and provide relief from discomfort.
This document provides nutrition information about several leafy green vegetables - Malabar spinach, Scotch kale, sweet potato leaves, amaranth, moringa and kang kong. It discusses the outstanding nutrients in each vegetable, including vitamins, minerals and other health benefits. It also provides sample recipes for preparing some of the vegetables. The document emphasizes that green leafy vegetables are a healthy part of a balanced diet and can help increase intake of nutrients while maintaining a healthy weight when consumed as part of an overall healthy lifestyle.
This document provides nutrition information about several green leafy vegetables - Malabar spinach, Scotch kale, sweet potato leaves, amaranth, moringa and kang kong. It discusses the outstanding nutrients in each vegetable, their taste, and includes some recipes. The document emphasizes that green leafy vegetables are highly nutritious sources of vitamins, minerals and fiber, but do not contain vitamins B12 and D, so a balanced diet is important.
1. Vegetables and benefits
Beans
❖ Common Name:-Bean
❖ Scientific Name:-Phaseolus vulgaris L.
❖ Different Varieties:-1.Bush
a)Wade
b)Top Crop
2.Pole bean
a)KentukyWonder Green
b)Kentucky Wonder Wax
c)Other Promising Varieties
-Pees Butter
-Katugastota
-Lanka Nill
❖ Growing Areas :-Bush beans and pole beans can be grown in all agro-
ecological regions except the up-country Wet Zone.
❖ Growing Seasons :-Planting after heavy rains is recommended for both Maha and
Yala seasons.
❖ Nutritional Value :-
Amount Per
100 grams
100 grams
Calories 347
% Daily Value*
Total Fat 1.2 g 1%
Saturated fat 0.2 g 1%
Polyunsaturated fat 0.4 g
Monounsaturated fat 0.2 g
Cholesterol 0 mg 0%
Sodium 12 mg 0%
Potassium 1,393 mg 39%
Total Carbohydrate 63 g 21%
Dietary fiber 16 g 64%
2. Sugar 2.1 g
Protein 21 g 42%
Vitamin A 0% Vitamin C 10%
Calcium 11% Iron 28%
Vitamin D 0% Vitamin B-6 25%
Vitamin B-12 0% Magnesium 44%
❖ Benefits:-
1.Dry Beans Provide Complex Carbohydrates. -Complex
carbohydrates are typically rich in fiber--A good source of protein, beans have a low glycemic index.
-This makes an ideal food for the management of insulin resistance, diabetes and hyperlipidemia.-
Beans may be a very important food for a healthy gut
2. Dry Beans Provide Beneficial Dietary Fiber
-Dry beans are rich in both soluble and insoluble fibers. Soluble fiber traps dietary cholesterol inside
the digestive tract. The cholesterol is then excreted versus being absorbed, which helps to lower
blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with.
-Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool
and keeps you regular. This may help to combat constipation, colon cancer, and other digestive
health conditions
3.Dry Beans Are A Source of Plant-based Protein
-Dry beans are a good source of plant-based protein and have therefore been identified as a meat
alternative. --------
Regular intake of dried beans is extremely important worldwide as they provide a good source of
protein at a low cost compared to animal protein sources like beef, pork, and chicken.
❖ Dry Beans Contain Essential Vitamins and Minerals
-Most types of beans are good sources of potassium, a mineral that promotes healthy blood pressure
levels. -
-Beans are excellent sources of copper, phosphorus, manganese and magnesium.
-Most types of dry beans are rich sources of iron, which makes them important for vegetarians and
vegans who do not get an animal source of iron. --
-Dry beans are an excellent source of the water-soluble vitamins thiamin and folic acid and a good
source of riboflavin and vitamin B6.
3. Carrot
❖ Common Name:-Carrot
❖ Scientific Name:-Daucus carota
❖ Different Varieties:-Lanka Carrot
➢ Up Country
1) Cape Market
2) Top Weight
➢ Mid Country
1) Cape Market
2) Nantes Half Long
➢ IER 6vriety
❖ Growing Area:-Carrot can be grown in all agro-ecological regions.
❖ Growing Seasons:- Yala and Maha
❖ Nutritional Value:-
• Dietery Fiber - 12%
• Carbohydrates-3%
• Calories-2%
• Protein-1%
• Vitamins
-Vitamin A27.6%
-Vitamin K 12%
-Folate7%
-Vitamin B65%
• Minerals-Manganese 8% -Potassium 7%
-Iron 5%-Copper 5%
❖ Benefits
-Prevent Heart Diseases
-Lower Blood Pressure
-Boost Immunity
-Help in Digestion
-Prevent Cancer
-Reduce Macular Degeneration
-Improve Eyesight
-Improve Oral Health
-Reduce the Risk of Stroke
-Control Diabetes
4. Pumpkin
❖ Common Name :-Pumpkin
❖ Scientific Name:-Cucurbita maxima
❖ Different Varieties:-
• Local Varieties
• Ruhunu Varieties
• E-W hybrids
• Rajah F1
• Cha chaKabocha
• Casper White
• Jack Be Little
• Black Futsu
• Golden Acom
• Great White
• Delicata
• Butternut
• Farmer Mark’s Orange
• Black Peanuts
• Baby bear
• Cinderella
❖ Cultivating Seasons:- -Local varieties are
advisable to cultivate during the seasonsYala - May
Maha– October
-Ruhunu varieties can be cultivated during any season with irrigation facilities.
❖ Growing Areas:-Anuradhapura, Thissamaharama, Dambulla Ampara, Monaragala
❖ Nutritional Values:-
Amount Per
100 grams
100 grams
Calories 26
% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0 g
5. Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 340 mg 9%
Total Carbohydrate 7 g 2%
Dietary fiber 0.5 g 2%
Sugar 2.8 g
Protein 1 g 2%
Vitamin A 170% Vitamin C 15%
Calcium 2% Iron 4%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 3%
*Per cent Daily Values are based on a 2,000 calorie diet. People’s
daily values may be higher or lower depending on their calorie
needs.
❖ Benefits:-
• Pumpkins keep eyesight sharp
• Pumpkins aid weight loss
• Pumpkin seeds can Help heart(Can reduce LDL or bad cholesterol level)
• Pumpkins may reduce Cancer risk
• Pumpkins protect the skin
• Pumpkin seeds can boost our mood
• Pumpkins can help after a hard workout
• Pumpkins can boost our immune system
6. Capsicum
❖ Common Name:-Capsicum
❖ Scientific Name:-Capsicum annum L.
❖ Varieties:- There are two varieties
1) Hungariyan Yellow Wax (HYW)
2) C.A - 8
❖ Growing Areas:-Any area
❖ Season: -Any season
❖ Nutritional Value:- Composition of 100g of edible portion of capsicum
Carotene ( g) 600
Thiamine ( g) 300
Riboflavin ( g) 12
❖ Benefits of Capsium:
• The phytochemical constituents of capsicum are
shown to produce an anti-inflammatory response that alleviates
peripheral neurogenic pain related to Crohn’s disease, an inflammatory
disease of the bowels.
• Capsicum contains tannins. Tannins are astringent and are often
considered for their benefits when treating gastrointestinal disorders
such as diarrhea, dysentery, and other microbial disorders.
• Another bioactive effect of tannin contained in capsicum is in the
prevention and treatment of cancer.
• They are beneficial towards preventing coronary heart disease.
• Many of the bioactive compounds of capsicum provide antioxidant
effects.
• With the worldwide prevalence of diabetes, the consideration of
capsicum as hypoglycemic medicine has provoked research into this
matter.
Calories 291
Carbohydrates (%) 33
Protein (g) 15
Fat (g) 11
Calcium (mg) 150
7. • Many clinical trials show the effectiveness of capsicum for treating
symptoms of fibromyalgia when applied topically.
• Vitamins in the capsicum chili pepper are shown to have an antioxidant
effect on cell tissues, which may improve skin health and prevent aging.
• Menopausal symptoms may also be relieved by the consumption of
flavonoid-containing fruits such as capsicum chili.
BRINJALS
❖ Common Name:- Brinjal
❖ Scientific Name:-Solanum mlongina L
❖ Varieties:- There are five varieties
1) Anjalee (F1 Hybrid)
2) Amanda (F1 Hybrid)
3) Thinnavelli Purple
4) SM -64
5) Padagoda (BW 11)
❖ Grown Area:-All Agro-climatic regions except up country-wet zone
❖ Season:-Throughout year
❖ Nutritional value:-
Nutritive Components in 100 gm of edible portion of Brinjal
Component Composition
Moisture ( % ) 92.7
Protein (g ) 1.4
Fat (g) 0.3
Mineral salt (g) 0.3
Fiber (g) 1.3
Carbohydrates (g) 4.0
8. Oxalic acid (mg) 18.0
Calcium (mg) 18.0
Magnesium (mg) 16.0
Phosphorous (mg) 47.0
Iron (mg) 0.9
❖ Benefits of Brinjal:-
• Fibre and antioxidants are just two of the nutrients that make brinjal a food that can keep
cancer at bay.
• Brinjals are great for weight loss as they are low in calories with 100g of the vegetable
containing just 25 calories.
• Like most fruits and vegetables, brinjals too are great for your heart. Being rich in fiber,
potassium, vitamin B-6 and phytonutrients like flavonoids, this vegetable lowers the risk of
heart disease.
• Brinjal contains potassium, an important mineral, which plays a key role in maintaining
electrolyte balance in the body. It also helps in neutralizing the effects of sodium on the body
thereby aiding in blood pressure control.
• As brinjals are low in carbohydrates and high in fibre content, they are known to be good for
people suffering from diabetes.
• Brinjals is rich in chlorogenic acid that acts as a powerful antioxidant agent, lowering
cholesterol levels in the body.
• Eating brinjals can prevent brain damage as it contains phytonutrients that can protect your
cell membranes.
• Apart from these benefits, brinjal is also known to have nicotine and thus helps in quitting
tobacco.
9. Leeks
❖ Common Name:-Leeks
❖ Scientific Name:-Allium porrum
❖ Nutrition Value :-(100 g per edible portion)
Energy 60Kcal
Carbohydrates 14.15g
Suger 3.9g
Dietary fiber 1.8g
Fat 0.3g
Protien1.5g
Vitamin C 12mg
Vitamin E 0.92mg
Vitamin K 47mg
Calcium 59mg
Iron 2.1mg
Phosphorus 35mg
Potassium 189mg
❖ Growing Areas:-
• Succesfully grown in up country wet zone
• Can also grown up country intrermediate zone(1000mm to 1500mm rain fall)
• Nuwara Eliya is the major growing area in Sri Lanka
❖ Growing Seasons: -leek seeds being drilled from late February to early May. Many fields are
hand-weeded and successional sowing, along with the use of fleece blankets to cover early crops,
significantly extends the length of the growing season.
❖ Varieties in Sri Lanka:-
• Large long summer
❖ Benifits:-
• Leeks are rich in vitamin A,necessary vitamin for the proper functioning of the eyes
and for overall eye health
• Antioxidants contained in leeks can combat free radicals and slow the aging process
10. • Leeks have high amount of keampferoland flavonoid that helps protect blood vesssels
from damage coused by hyperactive oxygen molecules
• Leeks have high amount of potassium also helps control blood presure
• Vikamin K content in leeks that can improve bone health
11. Raddish
❖ Common Name:-Radish
❖ Sceinfic Name:-Raphanus raphanistrum subsp.sativus
❖ Nutrition Value (per 100g edible portion):-
Energy 19Kcal
Carbohydrates4g
Fat 0.1g
Fiber 1.9g
Vitamin C 17.2mg
Potassium 270mg
Folate 29mg
Vitamin B6 0.1mg
Manganese 0.1mg
❖ Growing Areas:-
• Radish can be grown all agro eco logical
❖ Different Varieties:-
• Japan ball rabu
• Beeralu rabu
• Table raddish
❖ Benefits:-
• Raddishes are very good for lever and stomach,and they act as a powerful
detoxifier too.
• Raddishes are diceretic in nature,which means that they increase the production
of urine
• Raddishes are a great source of anthocyanins,a type of flavonoids,which not only
give colour to radishes but also numerous health benefits
• Since raddishes are de-oxifiers are rich in vitamin C,folic acid, and anthocynins
they have been cnnected to treating many types of cancer
• Used as a vegetable or salad
• A good treatment for headaches, acidity, constipation, nausea, obesity, sore
throat, whooping cough, gallstones, gastric problems and dyspepsia.
• Treats insectsbites.
• Boots immunity
• Treats respiratory conditions.
12. • Lowers blood pressure.
• Skin care
• Treats leucoderma.
• Treats cancer
• Weight loss
• Prevents piles
• Treats jaundice
13. Bitter gourd
❖ Common Name:-Bitter gourd
❖ Scientific Name:-Mormodica charantia L.
❖ Nutrition Value (per 100 g ediable portion):-
Water 87.4g
Protien 930mg
Fat 158mg
Calories 16cal
Carbohydrates 3.4g
Dietary fiber 2.6g
Vitamin A 438IU
Vitamin C 78mg
Thiamin 37mg
Calcium 18mg
Iron 400mcg
Magnesium 16mg
Potassium 275mg Elevation
1200m
❖ Growing Areas:-It can be successfully grown on elevation from sea level to about 1200 m.
It can be cultivated in low country and mid country during both seasons . The identified
districts for botter production are Kurunegala, Hambantota, Ratnapura, Kandy
,Matale,Nuwara Eliya, Anuradhapura, Puttalam, and Ampara districts.
The identified districts of Kurunegala, Hambantota, Ratnapura, Kandy and Matale, Nuwara
Eliya Anuradhapura,Puttalama and Ampara will be the major bitter gourd cultivating area
in Sri Lanka.
❖ Different Varieties:-
• MC-43
14. • Thinnaveli white
❖ Benifits:-
• Drinking bitter melon decoction is a common practice of diabetetes
management.It is a treatment for diabetes
• Bitter melon helps us recover from common illnesses much quicker and
decreases our susceptibility to infection
• Bitter melon notably contains eye-health improving flavonoids.These
compounds enhance eyesigth and night vision as well as decelerate macular
degeneration
• Bitter melon can help reduce sympotoms brought on by certain respiratory
codition such as asthama,bronchitis abd hay fever
• Bitter melon is also widely consumed to help lower bad cholesterol
levels,which in turn prevents atherosclerotic plaque buildup in arterial walls
Knol khol
❖ Sceintific Name:- Barssica coulorapa
❖ Nutritional Value:-
Energy 27Kcal
Carbohydrates 5g
Protien3.42g
Dietary fiber 10.4g
Sodium 1.34g
Potassium 7.3g
Vtiamin A 1.2g
Vitamin C 1.02g
Iron 5.3g
❖ Growing Areas:-
• Up country wet zone and intermediat zone is more suitable
• Nuwara Eliya
• Badulla
❖ Growing Season:- Up country
❖ Varieties:-
15. • White vienna
• Purple vienna
• Grand duke
• Coralb
❖ Benefits:-
▪ The high level of potassium in knol khol makes it a useful ingredient to be
included for making an alkalizing drink to counter over-acidification.
▪ The high level of potassium in knol khol helps in fighting asthema and lung
problems
▪ This anti-cancer properties in knol khol helps to destroying the cancer cells
▪ Knol khol juice when mixed with the green apple help lower the cholestrol
level in one’s body
▪ Knol khol rich in potassium content helps control the heart rate and reducing
risk of heart related problems
16. Cucumber
❖ Scientific Name: - Cucumis sativus
❖ Nutritional Value:-
Water 89g
Energy 15Kcal
Protien0.65g
Total fat 0.11g
Dietary fiber 0.5g
Vitamin A 105IU
Vitamin C 2.8mg
Vitamin E 0.03mg
Thiamin 0.027mg
Sodium 2mg
Potassium 147mg
Phosphorus 24mg
❖ Growing Areas:-
• Around the yera in wet zone and Maha season in dry zone can cultivate
• Kurunegala
• Puttalama
• Colombo
• Mathara
• Mathale
• Monaragala
❖ Growing Season:-Both Yala and Maha
❖ Varieties:-
• Chapion
• Kalpitiya white
• LY58
❖ Benefits:-
17. • Potassium and magnesium wich content in cucumber keep blood presure
under control and reduce risk of cardiovascular diseases
• Cucumbers are a useful supplement to reduce weight
• Cucumbers help the liver to remove impurities,waste and also helps
completely eliminate accumulated toxins from our body
• Cucumber can protect the skin from dryness,acne,skin irritation and other skin
issues
18. Pumpkin
❖ Botanical name:Cucubita maxima
❖ Family:Cucubitaceae
Pumpkin is a nutritious vegetable vine plant.It is warm-weather
crop.Pumpkin is orgined from Central America
❖ Nutritive value[per 100g edible portion]:
Calories 30.2Kcal
Total carbohydrates 7.5g
Dietary fiber 0.6g
Protien 1.2g
Vitamin A 8567IU
Vitamin C 10.4mg
Vitamin E 1.2mg
Thiamin 0.1mg
Calcium 24.4mg
Iron 0.9mg
Phosphorus 51mg
❖ Climatic Requirement:
Low country dry and wet zones
Elevation 500m
❖ Varieties in Sri Lanka:
ANK Ruhunu
Local variety
❖ Major growing areas in Sri Lanka:
• Ampara
• Anuradapura
• Monaragala
❖ Medical benefits:
• The fiber ,potassium and vitamin C content in pumpkin all support
heart health
• Pumpkin is rich in beta-caroten with can reduce risk of prostate cancer
• Pumpkin can protectimmunity
• Pumpkin helps to control diabetes
19. • Pumpkin has high level of fiber.Fiber promoting ragular bowel
movements and smooth digestion
20. Okra
❖ Botanical name:Abelmoschus esculantus
❖ Family:Melwesi
Okra is widely used in Southen American States and Asia.
❖ Nutritive value[per 100g edible portion]:
Calories 33Kcal
Protien 1.933g
Carbohydrates7.45g
Fiber 3.2g
Vitamin A 36mg
Vitamin C 23mg
Vitamin K 31.3mg
Calcium 82mg
Sodium 7mg
Potassium 3.299mg
❖ Climatic requirements:
• The climate is suitable for okra in all agro-climatic regions in the dry, intermediate
and wet zone exception of up country wet zone.
❖ Varieties in Sri Lanka:
• MI-5
• MI-7
• Haritha
❖ Availablity:
Available all year
❖ Medical benefits:
• Lactin from okra isused in study to treat human breast cancer.
• Okra has high level of folate.Folate is important for preventing fetal problems
during prenancy.
• Okra has high level of fiber.Eatign foods that high level of fiber can reduce
harmful cholesterol in blood.
• Foods that are high in vitamin K such as okra,are good for the bones(vitamin K
helps the bones absorb calcium)
• The fiber helps prevent conspection and maintain a healthy digestive system.
21.
22. Winged bean
❖ Botanical name:Psophocarpus tetragonolobus
❖ Family:
Winged beans are a complete package .Its
leavees,stems,flower,seeds,tubers etc. are all edible in some way or other
❖ Nutritive value[Per 100g edible portion]:
Energy 49Kcal
Carbohydrates 4.31g
Total fat 0.87g
Thaimin 014g
Vitamin A 128IU
Vitamin C 18.3mg
Calcium 84mg
Potassium 240mg
Iron 1.5mg
Phosphorus 37mg
❖ Climatic requirements:
• Winged bean can be grown sea level up to 2000m in either Maha or Yala season
❖ Varieties in Sri Lanka:
• SLS-44
• UPS-122
❖ Medical benefits:
• Wigned beans are loaded with vitamin C,which helps in strregthening the body’s
immune system against many infection.
• Winged beans contain ampleamounts of minerals and adundance of vitamin A
which are powerful antioxidant that prevent DNA damage.
• Wigned beans as also a rich source of folate which essential component for DNA
synthesis and division
• Winged bean contains mono saturated and poly saturated fats with work together
to give us a healthy body.
23. Tomato
❖ Botanical name:Lycopersicon esculentum
❖ Family:
Tomato is considered both a fruit a vehetable and farm an integral across the
globe,especially in the Mediterranean.
❖ Nutritive value[Per 100g edible portion]:
Calories 18Kcal
Water 95%
Protien 0.9g
Carbohydrates 3.9g
Dietary fiber 1.2g
Fat 0.2g
Saturated 0.03g
Monosaturated 0.03g
Polysaturated 0.08g
Omega-6 0.08g
❖ Climatic requirement:
• The climate suitable for tomato in all agro-climatic regions with the exception of
the up country wet zone.
• Tempareture 21c to 27c
• Elevation 1000m to 2000m
❖ Varieties in Sri Lanka:
• KWR(T620)
• K.C 01
• T 146
• T245
• Roma
• Mahena
• Biyan
• Bathiya
• Thilina
• Ravi
• Tharindu
• Rashmi
• Rajitha
24. • Vihara 2
❖ Medical benefits:
❖ Tomato contains large amount of lycopene,an antioxidant that is highly effective
inscavening cancer causing free radicals.
❖ A single tomato can provide about 40% of the daily vitamin C requirement.
❖ The lycopene in tomatos prevents serum lipid oxidation,thus exeting a protective
effect cardiovascular diseases.
❖ The coumaric acid chlorogenic acid in tomatoes sigth against nitrosomines,which
are the main carcinogens found in cigarettes.
❖ Vitamin A,present in tomatoes,aids in improving vision and preventing night
blindness and macular degeneration.
25. Carrot
❖ Botanical name:Daucus carota
❖ Family:
The carrot is a root vegetable.
❖ Nueritive value[Per 100g edible portion]:
Calories 52Kcal
Carbohydrates 12.26g
Suger 3g
Protien 1.19g
Fiber 3.6g
Vitamin C 7.6mg
Vitamin A 1069mcg
Calcium 42mg
Iron 0.38mg
Magnesium 15mg
Phosphorus 64mg
❖ Climatic requirement:
• Carrot can be grown in all agro-ecological regions.
• Evelation about 1500m
• Temparetire 15c to 18c
❖ Varieties in Sri Lanka:
Up-country Cape market
Orange cone
Top weight
Mid-country Cape market
Nantes half long
❖ Medical benefits:
▪ Carrots are rich in beta-carotene,which converted into vitamin A in the
liver.Vitamin A good for eyes.
▪ Carrots can reduce the risk of lung cancer,breast cancer and colon cancer.
▪ The high level of beta-carotene in carrots act as an antioxidant to cell damage
done to the body through regular metabolism.
▪ Vitamin A and antioxidant protect the skin from sun damage.
▪ Carrot can clean teeth and mouth
26. Beetroot
Botanical name:Beta vulgaris
Family
Like many vegetables,beetroot was first cultivated by the Romans.
Nutritive value[Per 100g edible portion]
Energy 180Kcal
Carbohydrates9.56g
Sugers 6.67g
Dietary fiber 2.8g
Fat 0.17g
Proyien 1.16g
Vitamin A 2mg
Vitamin C 4.9mg
27. Leeks
❖ Common Name:-Leeks
❖ Scientific Name:-Allium porrum
❖ Nutrition Value (100 g per edible portion)
Energy 60Kcal
Carbohydrates 14.15g
Suger 3.9g
Dietary fiber 1.8g
Fat 0.3g
Protien1.5g
Vitamin C 12mg
Vitamin E 0.92mg
Vitamin K 47mg
Calcium 59mg
Iron 2.1mg
Phosphorus 35mg
Potassium 189mg
❖ Growing Areas:-
• Succesfully grown in up country wet zone
• Can also grown up country intrermediate zone(1000mm to 1500mm rain fall)
• Nuwara Eliya is the major growing area in Sri Lanka
❖ Growing Seasons:-
❖ Varieties in Sri Lanka:-
• Large long summer
❖ Benifits:-
• Leeks are rich in vitamin A,necessary vitamin for the proper functioning of the eyes
and for overall eye health
• Antioxidants contained in leeks can combat free radicals and slow the aging process
• Leeks have high amount of keampferoland flavonoid that helps protect blood vesssels
from damage coused by hyperactive oxygen molecules
• Leeks have high amount of potassium also helps control blood presure
• Vikamin K content in leeks that can improve bone health
28. Cabbage
❖ Common Name:- Cabbage
❖ Scientific Name:-Brassica oleracea
❖ Varieties:- Green coronet, Exotic F1, Gloria F 1
❖ Growing Areas:-Varieties which are grown in up country can be cultivated as a year round
❖ Season:-In the low country it is only during maha season. Exotic F1 is the only variety that can
be grown in low country.
❖ Nutritional Value:- per 100g of edible portion
Moisture 91.9g Energy 27 kcal
Fats 0.1g Carbohydrates 4.6g
Calcium 39mg Phosphorous 44mg
Iron 0.8mg Carotene 1200 (mcg)
Thiamin 60 (mcg) Niacin 0.4 mg Vitamin C
12.4mg Riboflavin 90 (mcg)
Waste as purchased 15 %
❖ Benefits:-
• Antioxidant Agent
• Anti-inflammatory Agent
• Prevents Cancer
• Supports the Digestive Tract
• Regulates Heart Health & Cholesterol
• Protects from Radiation Therapy
• Boosts Immunity
• Skin Care & Vitamin C
• Weight Loss
• Prevents Cataract
• Hair Care
• Prevents Prostate Cancer
• Improves Brain Health
• Improves Bones
• Regulates Blood Pressure
• Reduces Muscle Aches
• Speeds-up Healing
• Other benefits