Prashant h
Transcript of Prashant h
NUTRITION
Nutrition is the science of food, the study of nutrients and other substances they are in, their actions, interactions, and balance in relationship to health and diseases.
It is the process by which the organism ingests, digests, absorbs, transports, and utilizes the nutrients and disposes off end products.
NUTRIENTS
These are the constituents in food that must be supplied to the body in required amounts (carbohydrates, fats, proteins, minerals, water), these are the chemical substances obtained from food and used in the body as:
It provides energy. It maintains the structural integrity. Regulating agent to support the growth. It maintains the hormonal balance Helps in repair of body tissue.
FOOD
Food is the vital source of energy that is utilized and is essential for human existence. They are assimilated substances that are used for growth of body in maintenance of tissue and cells.
CLASSIFICATION OF FOOD SOURCES:
I. Classification by origin:
a. Foods sources of animal origin.b. Food sources of vegetable origin.
II. Classification by chemical composition:
a. Carbohydrates.b. Proteins.c. Fats.d. Vitamins.e. Minerals.
III. Classification by predominant function:
a. Energy giving foods Eg: Cereals, sugars, roots, tubers, fats, and oils.
b. Body building foods. Eg: Protein.
c. Protective foods.Eg: Milk, fruits, vegetables.
IV. Classification by nutritive value:
a. Cereals and millets.b. Pulses and legumes.c. Vegetables.d. Fruits.e. Nuts and oil seeds.f. Animal food.g. Fat and oilsh. Sugars and jaggery.i. Condiments and spices.j. Other foods ( coffee, tea, tobacco, alcohol, and
soft drinks etc..)
RICE:
Botanical name: Oryza sativa.
Common name: Rice.
Tamil name: Arisi.
Energy: 346 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 76.7 gmProtein: 7.5 gmPhosphorous: 190 mgMagnesium: 157 mgNiacin: 4.0 mgIron: 3.2 mgDietary fiber: 4.1 gm
ESSENTIAL AMINOACIDS: 1.02 gm
ADVANTAGES:
Gives us energy. Aminoacids in rice are essential for building muscles and
are required for antibodies, enzymes, hormones. It is the easiest and quickest food to digest. It is the food ideal for those who are weak and require easy
assimilation and quick energy. Because of lower fiber content, it soothens the digestive
system. Rice with buttermilk helps for digestive disorders
(diarrhea, dysentery etc..).
DISADVANTAGES:
It has high glycemic index, which can cause blood glucose levels to shoot up.
It may increase the risk of type II diabetes mellitus. Does not aid bowel movements.
WHEAT :
Botanical name: Triticum aestivum
Common name: Wheat.
Tamil name: Godhumai
Energy: 346 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 71.2 gmProtein: 11.8 gmPhosphorous: 306 mgMagnesium: 138 mgNiacin: 5.5 mgIron: 5.3 mgCalcium 41 mgDietary fiber: 12.5 gm
ESSENTIAL AMINOACIDS: 1.89 gm
ADVANTAGES:
Controls obesity. Improves body metabolism. Prevents type II diabetes mellitus. Reduces chronic inflammation. Prevent gallstone. Reduce risk of breast cancer. Protect against coronary heart disease (heart attacks).
DISADVANTAGES:
Gluten in wheat can cause severe sensitivities and allergic reactions.
Processed wheat product rises blood sugar level, increases obesity, creates paste in the intestine like glue causing constipation.
MAIZE :
Botanical name: Zea mays
Common name: Maize.
Tamil name: Makka cholam.
Energy: 342 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 66.2 gmProtein: 11.1 gmPhosphorous: 348 mgMagnesium: 139 mgPotassium: 286 mgIron: 2.3 mgCalcium: 10 mgCarotene: 90 mcg.Dietary fiber: 11.9 gm
ESSENTIAL AMINOACIDS: 1.78 gmDEFICIENCY: Tryptophan and Lysine.
ADVANTAGES:
Helps in control of cholesterol levels and reduces the risk of colon cancer.
Helps the generation of new cells especially important before and after pregnancy.
Good for anemia. Helps in kidney problems including renal dysfunction. Good for health of lungs and prevent from cancer. It contains insoluble fiber, helps in common digestive
ailments (constipation, hemorrhoids).
DISADVANTAGES:
Excessive intake of maize can lead to pellagra because of deficiency in niacin.
BAJRA :
Botanical name: Pennisetum typhoideum
Common name: Bajra.
Tamil name: Kambu.
Energy: 361 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 67.5 gmProtein: 11.6 gmPhosphorous: 296 mgMagnesium: 137 mgPotassium: 307 mgIron: 8.0 mgCalcium: 42 mgCarotene: 132 mcg.Dietary fiber: 11.3 gm
ESSENTIAL AMINOACIDS: 1.86 gmDEFICIENCY: Lysine and threonine.
ADVANTAGES:
It is easily digestible and being gluten free, so it is good for coeliac diseases.
Recommended for severe constipation and stomach ulcer. Helping in lowering the cholesterol level. Good for diabetes. Supporting weight loss. Helping in maintaining cardiovascular health and in acidic
problems.
DISADVANTAGES:
Excessive intake can cause uric acid deposits in systems. Contraindicated to people with kidney disease and
rheumatic disease.
JOWAR :
Botanical name: Sorghum vulgare
Common name: Sorghum.
Tamil name: Cholam.
Energy: 349 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 72.6 gmProtein: 10.4 gmPhosphorous: 222 mgMagnesium: 171 mgPotassium: 131 mgIron: 4.1 mgCalcium: 25 mgCarotene: 47 mcg.Dietary fiber: 9.7 gm
ESSENTIAL AMINOACIDS: 1.66 gmDEFICIENCY: Lysine and threonine.
ADVANTAGES:
Improves cardiovascular health. Reduce risk of cancer. Regulates blood glucose. Supporting weight loss. Reduce risk of osteoporosis and arthritis. Maintains healthy bones.
DISADVANTAGES:
Excessive intake of jowar can cause indigestion, heartburn, belching, and stomach ache.
ITALIAN MILLET :
Botanical name: Setaria italica
Common name: Foxtail millet/Italian millet
Tamil name: Thenai.
Energy: 331 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 60.9 gmProtein: 12.3 gmPhosphorous: 290 mgMagnesium: 81 mgPotassium: 250 mgIron: 2.8 mgCalcium: 31 mgCarotene: 32 mcg.
ESSENTIAL AMINOACIDS: 1.97 gmDEFICIENCY: Tyrosine.
ADVANTAGES:
Controls blood sugar and cholesterol level. Shows high antioxidant activity. Free from gluten. Decrease triglycerides and C-reactive protein. Beneficial against breast cancer for postmenopausal
women. Magnesium reduces frequency of migraine attacks. Useful for atherosclerosis and diabetic heart disease.
DISADVANTAGES:
It contains oxalates, which can lead to kidney stone formations.
It has laxative effect. Can cause bone problems.
VARAGU :
Botanical name: Paspalum scrobiculatum
Common name: Varagu/Kodo millet.
Tamil name: Varagu
Energy: 309 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 65.9 gmProtein: 8.3 gmPhosphorous: 188 mgMagnesium: 147 mgPotassium: 144 mgFolic acid: 23.1 mcgCalcium: 27 mg
ESSENTIAL AMINOACIDS: 1.33 gmDEFICIENCY: Tyrosine.
ADVANTAGES:
It contains good dietary fiber, so it helps in preventing diabetes and also it has low glycemic index.
Suitable for under nourished group. Helps in teeth and bone growth maintenance. It has essential amino acids required by the body.
BARLEY :
Botanical name: Hordeum vulgare
Common name: Barley
Tamil name: Barley arisi
Energy: 336 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 69.6 gmProtein: 11.5 gmPhosphorous: 215 mgMagnesium: 21 mgNiacin: 5.4 mgIron: 5.3 mgChloride 91 mgCarotene: 10 mcg
ESSENTIAL AMINOACIDS: 1.84 gm
ADVANTAGES:
Used for lowering blood sugar, blood pressure and cholesterol, promoting weight loss.
Used for digestive complaints (Diarrhea, stomach pain, and IBS).
Prevents cancer and used in treatment of lung problems (Bronchitis).
It controls appetite. It is applied to skin for treating boils. It is also used in the preparation of alcoholic beverages
because it contains natural sweetner.
DISADVANTAGES:
Barley flour can sometimes cause asthma. Contraindicated during pregnancy and breast feeding. It may cause coeliac disease because it contains gluten. Surgical patients should not consume at least 2 weeks
before surgery.
RAGI :
Botanical name: Eleusine coracana
Common name: Ragi
Tamil name: Kezhvaragu
Energy: 328 K.cal.
MAJOR NUTRIENTS PRESENT:
Carbohydrates: 72.0 gmProtein: 7.3 gmPhosphorous: 283 mgPotassium: 408 mgFolic acid: 18.3 mcgIron: 3.9 mgCarotene: 42 mcgCalcium: 344 mgDietary fiber: 11.5 mg
ESSENTIAL AMINOACIDS: 1.17 gm
ADVANTAGES: Helps in bone development. Promoting weight loss. Act as a relaxant. Reduce high glucose level in blood. Lower the cholesterol level in blood. Prevents and treats anemia.
DISADVANTAGES:
Excess use of ragi preparation increases oxalic acid, hence it is contraindicated for persons suffering from urinary calculi.
RED GRAM DAL :
Botanical name: Cajanus cajan
Common name: Red gram dal/pigeon pea
Tamil name: Tuvaram paruppu
Energy: 335 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 57.6 gmProtein: 22.3 gmPhosphorous: 304 mgPotassium: 1104 mgFolic acid: 103 mcgCarotene: 132 mcgCalcium: 73 mgDietary fiber: 9.1 mg
ESSENTIAL AMINOACIDS: 3.57 gm
ADVANTAGES:
It provides excellent source of protein, particularly for vegetarians.
It also high in carbohydrate and fat free. It is also rich in thiamine and folic acid, which is required
by pregnant women for preventing neural tube defect of fetus.
BENGAL GRAM :
Botanical name: Civer arietinum
Common name: Begngal gram/channa
Tamil name: Kothu kadalai
Energy: 312 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 59.8 gmProtein: 20.3 gmPhosphorous: 331 mgCalcium: 56 mgFolic acid: 147 mcgPotassium: 720 mgCarotene: 129 mcgDietary fiber: 9.1 mg
ESSENTIAL AMINOACIDS: 2.74 gm
ADVANTAGES:
Good for diabetes, enhances the utilization of glucose. It acures digestive problems, indigestion, dysentery,
vomiting, dyspepsia, and diarrhea. Beneficial for iron deficiency anemia. Cures skin problems, pimples eczema, acne, dermatitis,
scabies etc, (grinned and added with curd) Cures painful menstruation. It is rich in phytochemicals (saponials), which is an
antioxidants, and helps to reduce risk of breast cancer and osteoporosis.
HORSE GRAM :
Botanical name: Dolichos biflorus
Common name: Horse gram
Tamil name: Kollu
Energy: 321 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 57.2 gmProtein: 22.1 gmIron: 6.77 mgPhosphorous: 311 mgCalcium: 287 mgPotassium: 762 mgMagnesium: 156 mgCarotene: 71 mcgDietary fiber: 9.1 mg
ESSENTIAL AMINOACIDS: 3.52 gmDEFICIENCY: Tyrosine
ADVANTAGES:
Acts as diuretic and astringent Used as prescription for rheumatism, worm removal,
conjunctivitis, and pilse. Hleps to remove phlegm. Horse gram liquid is used to regulate fever. It has phenol that helps for reducing weight. Helps in lowering cholesterol level. Helps in peptic ulcer, reduces flatulence. Helps in regulating menstruating problems.
DISADVANTAGES: Can cause excess bile production. Contra indicated to pregnant women and also people with
TB should not take it.
SOYA BEAN :
Botanical name: Glycine Max Merr
Common name: Soya bean
Tamil name:
Energy: 432 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 20.9 gmProtein: 43.2 gmIron: 10.4 mgFolic acid: 100 mgPhosphorous: 690 mgCalcium: 240 mgPhosphorous: 690 mgPotassium: 1503 mgMagnesium: 175mg
ESSENTIAL AMINOACIDS: 3.52 gm
ADVANTAGES:
Enhance immune function Improve intelligence because it contains large lecithin and
it also pevents Alzheimer’s disease. Strengthens human tissue and organs. Rich in soy Isoflavones, so it prevents the synthesis of
melanin. Prevents cancer. It has antioxidant effect. It reduce blood, fat, and also reduce absorption of
choleseterol. Prevents deafness. It expands capillaries ensures blood
supply to ears. It may bring high blood pressure down because of its high
amount of potassium.
DISADVANTAGES: Found in soy, it is highly allergic, causes diarrhea,
constipation, difficulty breathing.
Oxalates present in it will lead to kidney stone formation. Isoflavones present in it will lower the testosterone lvels in
men. It can cause infertility.
PEAS :
Botanical name: Pisum sativum
Common name: Pease/green peas
Tamil name: Pattani
Energy: 315 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 56.7 gmProtein: 19.2 gmIron: 7.5 mgFolic acid: 7.5 mcgPhosphorous: 298 mgCalcium: 75 mgPotassium: 725 mg
ESSENTIAL AMINOACIDS: 3.52 gm
ADVANTAGES:
It contains folic acid, which is required by pregnant women to prevent neural tube defects in new born.
It acts as an antioxidant. Helps to lower cholesterol level. Promotes osteotrophic activity in bones. Prevents Alzheimer’s disease by limiting neural tube
dysfunction. Vitamin A content in peas helps in maintaining health of
mucus membranes, skin, and eyesight. Helps in losing weight.
DISADVANTAGES: Excess intake may increase the risk of gout because of
presence of purines.
GREEN GRAM WHOLE :
Botanical name: Phaseolus aureus Roxb
Common name: Green gram
Tamil name: Pasipayir
Energy: 334 K.cal.
MAJOR NUTRIENTS PRESENT :
Carbohydrates: 56.7 gmProtein: 24.2 gmIron: 4.5 mgFolic acid: 7.5 mcgPhosphorous: 326 mgCalcium: 124 mgPotassium: 843 mgCarotene 94 mcg
ESSENTIAL AMINOACIDS: 3.84 gm
ADVANTAGES:
It is rich in low fat proteins. It has more dietary fibre, helping in fecal bulk formation
and digestive ailments, water soluble dietary fiber reduces LDL level. So it reduces the risk of cardiovascular diseases.
It is considered to be low glycemic so reduces the risk of diabetes.
It might lower blood glucose, triglycerides, and cholesterol and might improve glucose tolerance.
GREEN LEAFY VEGETABLES
AGATHI :
Botanical name: Sesbania grandiflora
Common name: Agathi
Tamil name: Agathi
Energy: 93 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 8.4 gIron: 3.9 mgPhosphorous: 80 mgCalcium: 1130 mgCarotene 94 mcgVitamin C: 169 mg
ESSENTIAL AMINOACIDS: 1.34 gmABSENT: Tyrosine
ADVANTAGES:
Green leafy vegetables
Amaranth :
Botanical name: Amaranthus gengeticus
Common name: Amaranth
Tamil name: Thandu keerai
Energy: 45 K.cal.
MAJOR NUTRIENTS PRESENT :
Iron: 3.94 mgPhosphorous: 83 mgFolic acid: 149.0Calcium: 397 mgCartotene: 5530 mgVitamin C: 99 mgSodium: 230 mgPotassium: 341 mg
ESSENTIAL AMINOACIDS: 0.64 gm
Green leafy vegetables
Cabbage :
Botanical name: Brassica oleracea var.
Common name: Cabbage
Tamil name: Muttaikose
Energy: 27 K.cal.
MAJOR NUTRIENTS PRESENT :
Phosphorous: 44 mgCalcium: 39 mgCartotene: 120 mgVitamin C: 124 mgMagnesium: 31 mg
ESSENTIAL AMINOACIDS: 0.64 gm
Green leafy vegetables
Curry leaves :
Botanical name: Murraya Koenigii.
Common name: Curry leaves
Tamil name: Kariveppilai
Energy: 108 K.cal.
MAJOR NUTRIENTS PRESENT :
Phosphorous: 57 mgCalcium: 830 mgCarotene: 7560 mgVitamin C: 4 mgMagnesium: 31 mgFolic acid: 93.9 mcgNiacin: 2.3 mgChloride: 198 mgDietary fiber: 16.3 mg
Green leafy vegetables
FENUGREEK LEAVES :
Botanical name: Trigoenall foenum graecum
Common name: Fenugreek leaves
Tamil name: venthiya keerai
Energy: 49 K.cal.
MAJOR NUTRIENTS PRESENT:
Phosphorous: 51 mgCalcium: 395 mgCarotene: 2340 mgVitamin C: 52 mgChloride: 165 mgIron: 1.93 mg
Dietary fiber: 4.73 mg
ESSENTIAL AMINOACIDS: 0.70 gDEFICIENCY: Tyrosine and cystine.
MANATHAKKALI LEAVES
Botanical name: Solanum nigrum
Common name: Manathakkali leaves
Tamil name: Manathakkali keerai
Energy: 68 K.cal.
MAJOR NUTRIENTS PRESENT :
Phosphorous: 70 mgCalcium: 410 mgProtein: 5.9 gVitamin C: 11 mgIron: 1.93 mg
Dietary fiber: 4.73 mg
ESSENTIAL AMINOACIDS: 0.70 g
MINT
Botanical name: Mentha spicata
Common name: Mint
Tamil name: Pudhina
Energy: 48 K.cal.
MAJOR NUTRIENTS PRESENT :
Phosphorous: 62 mgCalcium: 200 mgFolic acid: 1140 mgVitamin C: 27 mgMagnesium: 60 mgIron: 15.6 mg
Dietary fiber: 6.3 mg
MODAKATHAN LEAVES
Botanical name: Cardiospermum helicacabum
Common name: Modakkathan leaves
Tamil name: Modakkathan keerai
Energy: 61 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 4.6 mgMinerals: 2.3 gCHO: 9.1 g
SPINACH
Botanical name: Spinacia oleracea
Common name: Spinach
Tamil name: Pasalai keerai
Energy: 26 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 73 mgPhosphorous: 21 mgIron: 1.13 mgFolic acid: 123 mcgVitamin C: 28 mgMagnesium: 64 mgCarotene: 5,580 mgPotassium: 206 mg
ESSENTIAL AMINOACIDS: 3.52 gm
Dietary fiber: 6.3 mg
ROOTS AND TUBERS
ONION
Botanical name: Allium cepa
Common name: Onion
Tamil name: Vengayam
Energy: 59 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 40 mgPhosphorous: 60 mgCarotene: 15 mgVitamin C: 0.19 mg
ESSENTIAL AMINOACIDS: 3.52 gmDEFICIENCY: Tyrosine and cystine
ADVANTAGES:
Phytochemicals in onion improve immunity. Regulates blood sugar. Reduce inflammation. Helps in production of good cholesterol Quercetin in onion prevents cancer Onion juice reduce pain and burning sensation of honey
bee bitten parts Reduces the risk of gastric ulcer Can reduce mucous blockage. Can act as diuretic.
DISADVANTAGES: They release sulfur and cause itchy or watery eyes. Can cause bad breath after eating.
BEETROOT
Botanical name: Beta vulgaris
Common name: Beetroot
Tamil name: Beet
Energy: 43 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 18.3 mgSodium: 59.8 mgPhosphorous: 55 mgChloride: 24 mgIron: 1.19 mgVitamin C: 10 mg
ESSENTIAL AMINOACIDS: 0.27 g
ADVANTAGES:
Reduces high blood pressure because on nitrites present in it and is converted into nitric oxide. They help in vasodilation.
It contains soluble fibers, flavanoids and becayaniods, they are powerful antioxidants. Sot hey help reduce in oxidation of LDL, cholesterol, and does not allow it to get deposited, prevents from heart attack and stroke.
Folic acid present in it helpful for pregnant mothers and it gives extra energy boost required during pregnancy.
Treats anemia. Helps to relieve fatigue. Improve sexual health and stamina. Protects from cancer. Beats constipation and boosts brain power.
DISADVANTAGES: Excess intake can cause pink or red color urine and feces. It has oxalic acid that can interfere with absorption of
certain metabolites.
CARROT
Botanical name: Daucus carota
Common name: Carrot
Tamil name: carrot
Energy: 48 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 18.3 mgSodium: 59.8 mgPhosphorous: 55 mgChloride: 24 mgIron: 1.19 mgVitamin C: 10 mgCarotenes: 1890 kg
ESSENTIAL AMINOACIDS: 0.14 g
ADVANTAGES:
Improves vision due to carotenes, prevents cancer. Reduces risk of lung cancer, breast cancer and colon cancer. Flacarindiol has anticancer properties.
It contains soluble fibers, flavanoids and becayaniods, they are powerful antioxidants. So they help reduce in oxidation of LDL, cholesterol, and does not allow it to get deposited, prevents from heart attack and stroke.
Folic acid present in it helpful for pregnant mothers and it gives extra energy boost required during pregnancy.
Treats anemia. Helps to relieve fatigue. Improve sexual health and stamina. Protects from cancer. Beats constipation and boosts brain power.
DISADVANTAGES: Excess intake can cause yellow color in urine and
carotonemia.
RADISH WHITE
Botanical name: Raphanus sativus
Common name: Radish
Tamil name: Mullangi
Energy: 17 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 35 mgPhosphorous: 22 mgCholine: 63 mgPotassium: 138 mgVitamin C: 15 mgCarotenes: 1890 kg
ESSENTIAL AMINOACIDS: 0.14 gDEFICIENCY: Tyrosine, Cystine
ADVANTAGES:
The compounds called isothiocyanates and anthocyanins are present in radish helps in fighting cancer.
It acts as a natural decongestant Lowers cholesterol, manages diabetes and regulates blood
pressure and blood sugar levels. Stimulates bile production and sulphuric property of radish
regulate bilirubin production. Since it has low calories, it helps in weight loss. Prevents urinary tract infection and cleanses kidney.
DISADVANTAGES: Contra-indicated to persons having gallstones. Contraindicated in pregnancy and breast feeding. Increases gas production.
ELEPHANT YAM
Botanical name: Amorphophallus campanulatus
Common name: yam
Tamil name: Senai kizhangu
Energy: 79 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 50 mgPhosphorous: 34 mgCarotenes: 260 kgDietary fiber: 4.2 g
ESSENTIAL AMINOACIDS: 0.14 gDEFICIENCY: Tyrosine, Cystine
ADVANTAGES:
They are good sources of energy, they raise blood sugar levels rather very strongly, so recommended as low glycemic index healthy food.
The vitamin content in the yam helps in various metabolic processes and reduces bad cholesterol.
Vitamin C helps in antiaging, immune function, wound healing, bone growth.
Vitamins and beta carotene level, antioxidants, and maintaining healthy mucus membrane and vision. Growth and protection from lung and oral cavity infection.
ORINDARY YAM
Botanical name: Typhonium trilobatum
Common name: yam, ordinary
Tamil name: karanai kizhangu
Energy: 111 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 35 mgPhosphorous: 20 mgCarotenes: 78 kgFolic acid: 17.5 mcg.Potassium: 237 mg
ESSENTIAL AMINOACIDS: 0.22 gDEFICIENCY: Tyrosine, Cystine
ADVANTAGES:
Yam wild has astringe property.
DISADVANTAGES: It is contra-indicated in pregnancy and breast feeding
women, also UTI patients.
WILD YAM
Botanical name: Dioscorea Versicolor
Common name: yam, wild
Tamil name: kodi kizhangu
Energy: 111 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 20 mgPhosphorous: 74 mgCarotenes: 565 kgVitamin C: 2 mg.Potassium: 450 mg
ADVANTAGES:
Yam wild has astringe property.
DISADVANTAGES: It is contra-indicated in pregnancy and breast feeding
women, also UTI patients.
Other vegetables
ASH GOURD
Botanical name: Benincasa hispida
Common name: Ash gourd
Tamil name: Poosini kai
Energy: 10 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 30 mgPhosphorous: 20 mgVitamin C: 1 mg.ESSENTIAL AMINOACIDS: 1.02 gm
DEFICIENCY: Tyrosine, cystine
Other vegetables
BITTER GOURD
Botanical name: Momordica charantia
Common name: Bitter gourd
Tamil name: Pavakkai
Energy: 25 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 20 mgPhosphorous: 70 mgVitamin C: 88 mg.Dietary fiber: 4.3 g
ESSENTIAL AMINOACIDS: 0.26 gmDEFICIENCY: Tyrosine, cystine
Other vegetables
BOTTLE GOURD
Botanical name: Lagenaria vulgaris
Common name: Bottle gourd
Tamil name: Surai kai
Energy: 12 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 20 mgPhosphorous: 10 mgMagnesium: 88 mg.Potassium: 87 mcgDietary fiber: 2.09
ESSENTIAL AMINOACIDS: 0.03 gmDEFICIENCY: Tyrosine, cystine
Other vegetables
CUCUMBER
Botanical name: Cucumis sativus
Common name: Cucumber
Tamil name: Kakkari kai/vellarikkai
Energy: 13 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 10 mgPhosphorous: 25 mgFolic acid: 14.7 mgChloride: 15 mgVitamin C: 7 mgPotassium: 87 mcgDietary fiber: 15 mg
ESSENTIAL AMINOACIDS: 0.06 gmDEFICIENCY: Tyrosine, cystine
Other vegetables
KOVAI
Botanical name: Coccinia cordifolia
Common name: Kovai
Tamil name: Kovai kai
Energy: 18 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 40 mgPhosphorous: 30 mgFolic acid: 156 mgCarotene: 156 mgVitamin C: 15 mgMagnesium: 36 mcgDietary fiber: 2.5 mg
ESSENTIAL AMINOACIDS: 2.5 gmDEFICIENCY: Tyrosine, cystine
Other vegetables
KNOL KHOL
Botanical name: Brassica Oleracea, var. cauloprapa
Common name: Knol Khol
Tamil name: Knol Khol
Energy: 21 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 20 mgPhosphorous: 35 mgCarotene: 21 mgVitamin C: 85 mgIron: 1.54 mgSodium: 112 mgPotassium: 37 mg.Chloride: 67 mg
PLANTAIN STEM
Botanical name: Musa sapientum
Common name: Plantain stem
Tamil name: Vazhai thandu
Energy: 42 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 10 mgPhosphorous: 10 mgVitamin C: 7 mgIron: 1.1 mg
RIDGE GOURD
Botanical name: Luffa acutangula
Common name: Ridge gourd
Tamil name: Pirkkankai
Energy: 17 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 18 mgPhosphorous: 26 mgVitamin C: 5 mgPotassium: 50 mgMagnesium: 32 mgCarotene: 33 mg
Dietary fiber: 1.98 mcg
SUNDAKKAI, DRY
Botanical name: Solanum torvum
Common name: Sundakkai
Tamil name: Sundakkai
Energy: 269 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 390 mgPhosphorous: 180 mgCarotene: 350 mgIron: 22.2 mgProtein: 8.3 g
NUTS AND OIL SEEDS
Almond
Botanical name: Prunus amygdalus
Common name: Badami
Tamil name: Vadam kottai
Energy: 655 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 230 mgPhosphorous: 490 mgNiacin: 4.4 mgProtein: 20.8 mgMagnesium: 373 mgFat: 58.9 g
NUTS AND OIL SEEDS
CASHEW NUT
Botanical name: Anacardium occidentale
Common name: Cashew nut
Tamil name: Mundiri paruppu
Energy: 596 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 21.2 gFat: 46.9 gIron: 5.81 mgCarotene: 60 mcgCalcium: 50 mgPhosphorous: 450 mg
ESSENTIAL AMINOACIDS: 3.39 gDEFICIENCY: Tyrosine, cystine
NUTS AND OIL SEEDS
COCONUT
Botanical name: Cocos Nucifera
Common name: Coconut
Tamil name: Thengai
Energy: 444 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 4.5 gFat: 41.6 gIron: 1.7 mgFolic acid: 12.5 mcgCalcium: 10 mgPhosphorous: 240 mgVitamin C: 1 mgDietary fiber: 13.6 mg
ESSENTIAL AMINOACIDS: 3.39 gDEFICIENCY: Tyrosine, cystine
NUTS AND OIL SEEDS
GINGELLY SEEDS
Botanical name: Sesamum indicum
Common name: Gingelly seeds
Tamil name: Ellu
Energy: 563 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 1450 mgPhosphorous: 570 mgIron: 9.3 mgCarotene: 60 mcgFat: 43.3 mgFolic acid: 134.0 mcgProtein: 18.3 gZinc: 12.20 mgDietary fiber: 16.8 g
ESSENTIAL AMINOACIDS: 2.93 gDEFICIENCY: Tyrosine, cystine
NUTS AND OIL SEEDS
GROUND NUT
Botanical name: Arachis hypogaea
Common name: Ground nut
Tamil name: Nilakkadalai
Energy: 567 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 25.3 mgCHO: 26.1 mgCalcium: 90 mgCarotene: 37 mcgPhosphorous: 350 mgFolic acid: 20.0 mcgFat: 40 mgCholine: 224 mgDietary fiber: 11.9 g
ESSENTIAL AMINOACIDS: 2.93 g
NUTS AND OIL SEEDS
SUNFLOWER SEEDS
Botanical name: Helianthus annuus
Common name: Sunflower seeds
Tamil name: Suryakanthi
Energy: 620 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 19.8 mgIron: 5.0 mgFat: 52.1 mgNiacin: 4.5 mgCalcium: 280 mgVitamin C: 1 mgPhosphorus: 670 mg
ESSENTIAL AMINOACIDS: 3.17 g
CONDIMENTS AND SPICES
ASAFOETIDA
Botanical name: Ferula foetida
Common name: Asafoetida
Tamil name: Perungayam
Energy: 297 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 690 mgCarotene: 4 mcgPhosphorous: 50 mgMagnesium: 80 mgIron: 39.4 mgCarbohydrate: 67.8 mg
CONDIMENTS AND SPICES
CARDAMOM
Botanical name: Elettaria cardamomum
Common name: Cardamom
Tamil name: Elakkai
Energy: 229 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 10.2 mgIron: 4.6 mcgCholine: 1550 mgCalcium: 130 mgMagnesium: 173 mgPhosphorus: 160 mg
CONDIMENTS AND SPICES
CINNAMON
Botanical name: Cinnamomum zeylanicum
Common name: Cinnamon
Tamil name: Lavanga pattai
Energy: 229 K.cal.
MAJOR NUTRIENTS PRESENT :
Dietary fiber: 48.5
CONDIMENTS AND SPICES
CLOVES
Botanical name: Syzygium aromaticum
Common name: Cloves
Tamil name: Krambu
Energy: 286 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 5.2 mgIron: 11.6 mgCarotene: 253 mgCalcium: 286 mgMagnesium: 130 mgPhosphorus: 100 mg
Dietary fiber: 35.1 mg
CONDIMENTS AND SPICES
CUMIN SEEDS
Botanical name: Cuminum cyminum
Common name: Cumin seeds
Tamil name: Jeera kam
Energy: 356 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 26.2 mgIron: 6.5 mgCarotene: 96 mgCarbohydrate: 44.1 gmCalcium: 160 mgCholine: 1161 mgPhosphorus: 370 mg
Dietary fiber: 48.1 mg
CONDIMENTS AND SPICES
FENUGREEK SEEDS
Botanical name: Trigonella foenum graecum
Common name: Fenugreek seeds
Tamil name: Venthayam
Energy: 333 K.cal.
MAJOR NUTRIENTS PRESENT :
Protein: 26.2 mgIron: 6.5 mcgCarotene: 96 mgCarbohydrate: 44.1 gmCalcium: 160 mgCholine: 1161 mgPhosphorus: 370 mg
Dietary fiber: 49.5 mg
CONDIMENTS AND SPICES
GARLIC
Botanical name: Allium sativum
Common name: Garlic
Tamil name: Ulli poondu
Energy: 67 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 30 mgMagnesium: 71 mgPhosphorus: 310 mgVitamin C: 13 mgIron: 13 mg
Dietary fiber: 5.1 mg
CONDIMENTS AND SPICES
GINGER FRESH
Botanical name: Zinziber officinale
Common name: Ginger
Tamil name: Inji
Energy: 67 K.cal.
MAJOR NUTRIENTS PRESENT :
Calcium: 20 mgMagnesium: 405 mgPhosphorus: 60 mgVitamin C: 13 mgIron: 3.5 mgCarotene: 40 mcg
Dietary fiber: 5.1 mg
CONDIMENTS AND SPICES
NUTMEG
Botanical name: Myristica fragrans
Common name: Nutmeg
Tamil name: Jathikkai
Energy: 472 K.cal.
MAJOR NUTRIENTS PRESENT :
Fat: 36.4 mgMagnesium: 229 mgCalcium: 120 mgPhosphorus: 240 mgIron: 2.03 mg
CONDIMENTS AND SPICES
PEPPER, DRY
Botanical name: Piper nigrum
Common name: Pepper
Tamil name: Milagu
Energy: 304 K. cal
MAJOR NUTRIENTS PRESENT :
Protein: 11.5 mgIron: 12.4 mgCarbohydrate: 49.2 mgCarotene: 1080 mgCalcium: 460 mgMagnesium: 171 mgPhosphorus: 198 mg
Dietary fiber: 35.3 g
CONDIMENTS AND SPICES
TURMERIC
Botanical name: Curcuma domestica
Common name: Turmeric
Tamil name: Manjal
Energy: 349 K. cal
MAJOR NUTRIENTS PRESENT :
Carbohydrate: 69.4 mgIron: 67.8 mgCalcium: 150 mgCarotene: 30 mcgPhosphorous: 282 mgMagnesium: 278 mg
Dietary fiber: 20.3 g
CONDIMENTS AND SPICES
AMLA
Botanical name: Emblica officinalis
Common name: Amla
Tamil name: Nellikkai.
Energy: 58 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 50 mgCholine: 256 mgPhosphorus: 20 mgPotassium: 225 mgIron: 1.2 mgVitamin C: 600 mg
Dietary fiber: 7.3 g
CONDIMENTS AND SPICES
DATES, DRIED
Botanical name: Phoenix dactylifera
Common name: Dates
Tamil name: Pericham pazham.
Energy: 317 K. cal
MAJOR NUTRIENTS PRESENT :
Carbohydrate: 75.8 mgCarotene: 26 mgCalcium: 120 mgVitamin C: 3 mgIron: 7.3 mgMagnesium: 12 mg
Dietary fiber: 8.3 g
CONDIMENTS AND SPICES
FIGS
Botanical name: Ficus Carica
Common name: Figs
Tamil name: Atthi Pazham.
Energy: 37 K. cal
MAJOR NUTRIENTS PRESENT :
Carotene: 162 mgCalcium: 80 mgVitamin C: 5 mgIron: 1.0 mg
Dietary fiber: 0.50 g
CONDIMENTS AND SPICES
GRAPE, BLUE
Botanical name: Vitis vinifera
Common name: Figs
Tamil name: Atthi Pazham.
Energy: 37 K. cal
MAJOR NUTRIENTS PRESENT :
Carotene: 3 mgCalcium: 20 mgVitamin C: 1 mgPhosphorous: 23 mg
Dietary fiber: 0.50 g
CONDIMENTS AND SPICES
GUAVA, COUNTRY
Botanical name: Psidium guarjara
Common name: Guava
Tamil name: Koya pazham.
Energy: 51 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 10 mgMagnesium: 24 mgVitamin C: 212 mgPhosphorous: 23 mg
Dietary fiber: 8.50 g
PRESENT: Tryptophan, lysine, methionine.
CONDIMENTS AND SPICES
JAMBU FRUIT
Botanical name: Syzygium cumini
Common name: Jambu fruit
Tamil name: Naga pazham.
Energy: 62 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 15 mgVitamin C: 18 mgCarotene: 48 mgPotassium: 55 mgPhosphorous: 15 mg
Dietary fiber: 5.5 mg
CONDIMENTS AND SPICES
LEMON
Botanical name: Citrus limon
Common name: Lemon
Tamil name: Yelumichai
Energy: 57 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 70 mgVitamin C: 39 mgPhosphorus: 10 mgPotassium: 270 mg
CONDIMENTS AND SPICES
ORANGE
Botanical name: Citrus aurantium
Common name: Orange
Tamil name: Kichili pazham
Energy: 48 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 26 mgCarotene: 1104 mgPhosphorus: 20 mgVitamin C: 30 mg
CONDIMENTS AND SPICES
PAPAYA RIPE
Botanical name: Carcia Papaya
Common name: Papaya
Tamil name: Pappali
Energy: 32 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 17 mgCarotene: 666 mgPhosphorus: 13 mgVitamin C: 57 mg
CONDIMENTS AND SPICES
PEARS
Botanical name: Prunus persica
Common name: Pears
Tamil name: Berikkai
Energy: 52 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 17 mgCarotene: 666 mgPhosphorus: 13 mgVitamin C: 57 mg
Dietary fiber: 4.3 g
CONDIMENTS AND SPICES
PINE APPLE
Botanical name: Ananas comosus
Common name: Pine apple
Tamil name: Anasi pazham
Energy: 46 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 17 mgCarotene: 666 mgIron: 2.2 mgVitamin C: 57 mg
Dietary fiber: 2.3 g
CONDIMENTS AND SPICES
POMEGRANATE
Botanical name: Punica granatum
Common name: Pomogranate
Tamil name: Masthalam pazham
Energy: 65 K. cal
MAJOR NUTRIENTS PRESENT :
Calcium: 10 mgVitamin C: 16 mgPhosphorous: 133 mgIron: 1.79 mg
Dietary fiber: 2.8 g
CONDIMENTS AND SPICES
RAISINS
Botanical name: Vitis vinifera
Common name: Raisin
Tamil name: Drakshai
Energy: 65 K. cal
MAJOR NUTRIENTS PRESENT:
Carbohydrate: 74.6 mgCalcium: 87 mgIron: 7.7 mgCarotene: 2.5 mcgPhosphorous: 80 mg
SAPOTA
Botanical name: Achras sapota
Common name: Sapota
Tamil name: Sapota
Energy: 98 K. cal
MAJOR NUTRIENTS PRESENT :
Carbohydrate: 214.6 mgCalcium: 28 mgIron: 1.25 mgCarotene: 97 mcgPhosphorous: 27 mg
CONDIMENTS AND SPICES
SEETHAPHAL
Botanical name: Annona squamosa
Common name: Custard apple
Tamil name: seethe pazham
Energy: 104 K. cal
MAJOR NUTRIENTS PRESENT :
Carbohydrate: 23.5 mgVitamin C: 37 mgCalcium: 17 mgMagnesium: 84 mgPhosphorus: 47 mgIron: 4.31 mg
CONDIMENTS AND SPICES
WATER MELON
Botanical name: Citrullus vulgaris
Common name: Watermelon
Tamil name: Darbusini
Energy: 10 K. cal
MAJOR NUTRIENTS PRESENT :
Carbohydrate: 11.5 mgVitamin C: 1 mgCalcium: 11 mgPhosphorus: 12 mgIron: 7.9 mg
MUSK MELON
Botanical name: Cucumis melo
Common name: Musk melon
Tamil name: Mulam pazham
Energy: 17 K. cal
MAJOR NUTRIENTS PRESENT :
Carbohydrate: 11.5 mgVitamin C: 26 mgCalcium: 32 mgPhosphorus: 14 mgIron: 1.4 mgCarotene: 169 mgPotassium: 341 mg