Vitamin and Mineral Sources

Vitamins	Sources	Function
A	Cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals.	Needed for good eyesight and normal functioning of the immune system.
B-1 (Thiamin)	Enriched, fortified, or whole-grain products such as bread, pasta, and cereals.	Helps the body process carbohydrates and some protein.
B-2 (Riboflavin)	Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef.	Used in many body processes, such as converting food into energy. It also participates in the metabolism of many drugs and helps in the production of red blood cells.
B-3 (Niacin)	Poultry, fish, meat, whole grains, and fortified cereals.	Aids in digestion and converting food into energy. Also used by the body to help make cholesterol.
B-6	Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach.	Vital for a healthy nervous system. Helps the body break down proteins. Helps the body break down stored sugar.
B-12	Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods.	Needed for creating red blood cells and general cell division.
C (Ascorbic acid)	Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, brussels sprouts, red and green bell peppers, cabbage, and spinach.	Helps promote a healthy immune system and is required to help make collagen, which holds cells together. It is also required for making chemical messengers in the brain.
D	Fortified milk, cheese, and cereals; egg yolks; salmon; and sunlight.	Needed to process calcium and maintain bone health. May have other effects on all cells of the body.
E	Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean.	Functions as an antioxidant.
Folate (Folic acid)	Fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables.	Vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form.
K	Leafy green vegetables like parsley, chard, and kale; olive, canola, and soybean oils; and broccoli.	Helps clot blood and maintains bone health.
Minerals	Sources	Function
Calcium	Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu.	Helps build and maintain strong bones and teeth. Helps muscles function. Involved in cell communication and signaling.
Chromium	Some cereals, beef, turkey, fish, beer, broccoli, and grape juice.	Helps maintain normal blood sugar (glucose) levels.
Copper	Organ meats, seafood, cashews, sunflower seeds, wheat bran cereals, whole grain products, and cocoa products.	Aids in metabolism of iron and red cell formation. Helps in the production of energy for cells.
Fluoride	Fluorinated water, teas, marine fish, and some dental products.	Prevents dental cavities and stimulates new bone formation.
Iodine	Iodized salt, certain seafoods, kelp, and seaweed.	Works to make thyroid hormones.
Iron	Leafy green vegetables, beans, shellfish, red meat, eggs, poultry, soy foods, and some fortified foods.	Needed to transport oxygen to all parts of the body via the red blood cells.
Magnesium	Whole grain products, leafy green vegetables, almonds, Brazil nuts, soybeans, halibut, peanuts, hazelnuts, lima beans, black-eyed peas, avocados, bananas, kiwifruit, and shrimp.	Helps muscles and nerves function properly, steadies heart rhythm, maintains bone strength, and helps the body create energy and make proteins.
Manganese	Pecans, almonds, legumes, green and black tea, whole grains, and pineapple juice.	Involved in bone formation and wound healing, metabolism of proteins, cholesterol, and carbohydrates. It is also an antioxidant.
Molybdenum	Legumes, grain products, and nuts.	Plays a role in processing proteins and other substances.
Phosphorus	Dairy products, beef, chicken, halibut, salmon, eggs, and whole wheat breads.	Helps cells function normally and help the body make energy. Helps red blood cells deliver oxygen. Important in the formation of bone.
Potassium	Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes.	Aids in nervous system and muscle function. Also helps maintain a healthy balance of water in the blood and body tissues.
Selenium	Organ meats, shrimp, crabs, salmon, halibut, and Brazil nuts.	Helps protect cells from damage and regulates thyroid hormone action and other processes.
Zinc http://www.webmd.com/food-recipes/vitamin-mineral-sources	Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products.	Vital to many internal processes and supports immune function, reproduction, and the nervous system.

28 Best Benefits Of ChickPeas For Skin, Hair And Health

Pizzas and burgers rule every child’s menu for long. The recent popularity of ‘Hummus’, the yummy Middle-Eastern dip and spread – made from chickpeas – has brought the spotlight back on the goodness of chickpeas.

Back in school, our teacher kept stressing on how chickpeas were one of the most nutritious members of the legumes family. It didn’t take long for me to realise the importance of chickpeas in our daily diet.

Chickpeas originated in the Middle East nearly 7,000 years ago. They are often used in vegetables, salads, sauces, bread, hummus, tahini and garlic spreads. This fiber-rich legume is also known as Garbanzo beans orKabuli Chana. One can never stress enough on how good these chickpeas are. So we thought of listing out top 28 benefits of this wonder food.

Benefits of Chickpeas on Skin, Hair and Health

Chickpeas for Skin:

1. Wrinkles:

Manganese in chickpeas causes skin cells to produce energy and fights wrinkle-causing free radicals. Molybdenum detoxifies skin by removing sulphites. Other nutrients like folate and Vitamin B work as fuel for the skin cells. They repair damage from the sun and harmful toxins.

2. Face Pack:

Mix chickpea flour with turmeric to cleanse and exfoliate your face. This will improve your skin texture, remove dead cells, moisturise and improve your complexion too.

3. Face Cleanser:

To use chickpeas flour as a natural cleanser:

• Mix chickpea flour with turmeric powder and milk or yogurt.
• Make a fine paste apply it evenly on the face.
• Wash off thoroughly after 10-15 minutes with warm water.

4. Reduce Age Spots:

To use chick peas for reducing age spots:

• Mash boiled chickpeas.
• Add some water to make a fine paste.
• Apply and spread it evenly on your face or hands.

This will help reduce age spots on your face and body.

5. Ringworm Infection:

Include chickpeas flour chapattis in your daily diet for at least a month. This will help you get rid of ringworm infections.

6. Treatment of Leucoderma:

Chickpea’s role in treating Leucoderma is appreciable. To use:

• Soak a cup of chickpea with eight grams of triphala churan and water.
• Keep it aside for 24 hours.
• Consume when you see it sprouting.

Repeat this regularly for a few months to reduce white spots due to Leucoderma.

Chickpeas for Hair:

7. Facial Hair:

Chickpeas are also helpful in removing facial hair. Here is how:

• Mix turmeric and chickpea flour to make a fine paste
• Apply evenly on your face
• Alternately, you can also use this as a facial scrub
• Wash after 10-15 minutes

Do this regularly for a month for best results

8. Hair Strengthening:

Garbanzo beans are great strengthening your hair. The good amounts of protein and manganese help prevent greying hair.

9. Dandruff:

Chickpeas work wonders in curing dandruff. To use:

• Mix six tablespoons of chickpea flour with water.
• Massage this paste on your hair for a few minutes before the final rinse.

This will help in keeping the flaky dandruff at bay and reduce infection too.

Chickpeas for Health:

10. Controls Hunger:

Chickpeas are rich in fiber and are filled with high quality protein. These two nutrients keep you full for longer and hence control hunger. These essential nutrients found in chickpeas make it ideal for weight loss and weight management.

11. Cholesterol Reduction:

Including 3/4th cup of chickpeas in your daily diet can immensely help lower LDL (bad) cholesterol levels. Chickpeas contain dyslipidemia that prevents the concentration of cholesterol in blood. This in turn lowers the risk of heart disease and strokes.

12. Cooking:

Chickpeas can be cooked and used in salads, curries, soups and stews. Roasted chickpeas, with few savoury spices, make for an ideal evening snack. It finds it way in Gluten-free diet too. And can be used in variety of dishes like pakoras, pappadams or pancakes and as a substitute for eggs in baking.

13. Low Sulphites:

Chickpeas come with high amounts of mineral and molybdenum. These are essential for detoxifying sulphite compounds from food products, dried fruits and even wine. Sulphite compounds often cause dizziness, rapid heart rate, headache, and other unpleasant symptoms. Molybdenum also cleanses our liver.

14. Soluble Fiber:

Chickpeas come with decent amount of soluble fiber. This helps lower heart disease risk and stabilizes blood sugar levels too. The soluble fiber acts as a sponge and cleans up bile with bad cholesterol. It also gives one the feeling of a fuller stomach.

15. Good Sleep:

As one of the richest sources of amino acids, tryptophan and serotonin, chickpeas play a vital role in regulating mood and sleep. Consuming tryptophan at night makes one calm and feel peaceful.

16. Immune System:

Chickpeas are loaded with good iron. Iron helps transporting oxygen through the body and is imperative for maintaining a strong immune system and good metabolism.

17. Heart Disease:

Regular consumption of garbanzo beans cleanses bad cholesterol, lowers cholesterol levels and triglycerides. These beans are your heart’s friend. The unique combination of antioxidants in chickpeas supports blood vessels’ walls and blood. The Alpha-linolenic acid (ALA) and omega-3 fatty acids together reduce the risk of coronary heart disease and cardiovascular risks.

18. Women’s Health:

Chickpeas benefits are great for women health too. The phytochemicals or saponins in chickpeas, act extremely helpful in the prevention of breast cancer and osteoporosis. It is also great for lowering incidences of hot flushes post menopause.

19. Iron for Energy:

Full of iron, chickpeas help boost energy. Iron is essential for pregnant or lactating mothers too. Children and adolescents need iron in good amounts for performing routine tasks.

20. Manganese:

With the help of minerals and manganese, chickpeas facilitate the functioning of enzymes, energy production and antioxidant defense.

21. Calcium:

The good amount of calcium found in chickpeas is equivalent to that of milk and yogurt, hence good for bones health.

22. Folic acid:

Chickpeas have good quantity of folates or folic acid – regarded as the most essential nutrient for an expecting mother. It is also useful in the treatment of spinal injury and the development of foetal brain.

23. Controls Diabetes:

Chickpeas are low on the glycemic index – good for prevention and regulation of blood sugar levels. Fiber and protein help maintain the flow of food in to the digestive tract. It also prevents breaking of food too quickly or slowly. This healthy rate releases sugar from the food and stabilizes its digestive impact on our blood sugar. Chickpeas are highly recommended for diabetics and insulin resistants.

24. Phosphorous:

Chickpeas have good quantity of phosphorous and iron. Together these help increase the blood cell count. It also improves haemoglobin and cleanses excess salts from the kidney.

25. Cancer:

Chickpeas lower the risk of cancer too. The soluble fiber reaches colon and breaks bacteria into fatty acids. This gets absorbed by the colon cells and is converted into energy. Hence, allowing colon cells to stay healthy and lowering the risk of cancer.

26. Kidney Stones:

Chickpeas are excellent for preventing kidney stones. Here is how:

• Soak ½ cup chickpeas in water.
• Keep it soaked overnight.
• Consume it with honey the next morning to prevent kidney stones

27. Jaundice:

Chickpeas are great for curing jaundice too. Consuming a cup of chickpeas soaked in water with jaggery can help cure jaundice and frequent vomiting associated with it.

28. Heart Attacks:

Chickpeas are good sources of folates that reduce the level of amino acid and homocysteine. High level of such amino acid causes risk that may lead to heart attacks and stroke.

Quick ways to add it to your diet: Hummus

Now that we’ve laid enough stress on how important chickpeas are, here’s the hummus recipe. A recipe that has got most parts of the world hooked onto it. It easy, it is quick. Thus, enjoy the benefits of eating chickpeas in this form!

Ingredients

• 600g canned chickpeas, drained and rinsed
• 60ml water
• 3 garlic cloves, crushed
• 100 ml olive oil
• 2 tablespoon tahini paste
• 1 teaspoon of ground cumin
• Juice from 1 lemon
• Toasted bread to serve

Procedure:

• Place all the ingredients – chickpeas, olive oil, garlic cloves, tahini paste, ground cumin and lemon juice – together in a food processor.
• Process until it properly combines.
• Add water and process it again till you get the desired texture and consistency.

Place the dip in a bowl and serve with fresh toasted bread, preferably Turkish bread.

Hope you enjoyed reading this post as much as I did in writing. Do tell us how you use chickpeas to your benefit. Share your experiences and leave your comments below.

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30 Amazing Benefits Of Pears For Skin, Hair And Health

Who doesn’t like those juicy and sweet pears especially in summers? They provide some much needed relief with their fiber rich juiciness to get some cooling effect especially for kids. They have a lot of fiber content and its anti-oxidants help to fight against many health problems improving immunity.

Below listed are a few important pears fruit benefits for health, which you might find useful.

Health Benefits of Pears:

1. Fights against free radicals:

The presence of vitamin C, vitamin K and copper in pears fights against free radicals that damage our body cells.

2. Prevents heart diseases:

Pears benefits include the presence of fiber, which reduces the cholesterol in the body and thereby protects us from heart diseases. Daily intake of fiber rich food like pears can reduce the risk of stroke by up to 50%.

3. Prevents cancer:

High content of fiber present in pears binds to the carcinogenic cells by removing them and prevents colon cancer. A pear a day can prevent breast cancer by upto 34% in women after menopause.

4. No allergic reactions:

Pears when compared with other fruits have less chance of allergenic reactions when eaten and thus are one of the few fruits that can be given to infants.

5. Controls blood sugar level:

Even though it is slightly sweet, with low glycerin index and high fiber content pears helps in controlling the sugar levels in the blood and prevents diabetes.

cc licensed ( BY ) flickr photo shared by tracy ducasse

6. Boosts immune system:

High content of anti-oxidants like vitamin C and copper helps in boosting the immune system of the body to fight against various diseases.

7. Prevents osteoporosis:

Bone problems are very common these days. So in order to keep those bones healthy and prevent osteoporosis, it is very important to maintain the pH of the body and eat recommended amount of calcium daily. pH of the body can be maintained through diet by consuming fruits and vegetables daily. The boron rich pears can help to absorb the calcium consumed easily.

8. Increases energy levels:

The high glucose content in pears gives you instant energy when you feel weak. It gets absorbed very quickly by the body and converts into energy.

9. Digestion:

A medium sized pear contains around 20-25% of the recommended daily intake of fiber. Since its fiber is insoluble, it moves through the colon easily and prevents colon polyps. The high fiber content helps and improves digestion.

10. Pregnancy:

Folic acid is very important for a pregnant woman to keep the baby safe from birth defects. Folic acid present in pears can help you in this issue and it is recommended to use it regularly during the pregnancy.

11. For weaning children:

For weaning children, it is always recommended to give pears because it is hypoallergenic and is a low acidic fruit. So it doesn’t create any digestion related problems. This fruit can be peeled, heated and then pureed. The peel also can be fed but it is very important to take care that it doesn’t have any harsh edges that can hurt children. Pears should not be given to children with diarrhoea.

12. Against gallbladder, colitis, arthritis, gout:

Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly.

13. Blood pressure:

Anti-carcinogen glutathione and anti-oxidants present in pears help in controlling the blood pressure.

14. Fever:

Pears help in curing fever easily with its cooling effects.

15. Inflammation:

Pears have anti-inflammation properties which help to reduce inflammation of arthritis and other such problems.

16. Shortness of breath:

During summers shortness of breath is quite common due to heat in both children and adults. So it is recommended to take pears during those hot days.

17. Throat problems:

Pears prevent throat problems during summers. So it is good to take a pear a day or a glass of its juice will do the work.

To get all the benefits of pears, take them regularly during these hot summer days.

Skin Benefits of Pears

18. Fibers Prevents Skin Damage: 

Pears are loaded with dietary fibers which play a pivotal role in keeping our skin smooth and soft. They decelerate the discharge of sugar into the bloodstream and prevent the damage of skin collagen (certain type of protein) caused due to frequent sugar spikes. Consequently, we get a smooth skin and plump look.

19. Keep Wrinkles Away: 

Munch on pears daily to stay away from aging. The fruit is rich in vitamin C – a super effective antioxidants, vitamin K and copper. All these elements are capable of combating harmful free radicals thereby protecting our skin cells from severe damages. It eventually helps in toning up the skin and curtailing the formation of fine lines near our eyes as well as lip area.

20. Treat Oily Skin: 

If you have an oily skin, pears can be really beneficial for you. Just smash a pear and mix fresh cream and honey with it. Use this paste thrice a week as a face mask and the over secretion of the sebaceous glands present in your skin will reduce to a great extent.

21. Get Acne-Free Skin: 

People with acne-prone skin can also be benefited by pears. Pears contain high levels of vital vitamins and essential minerals, these fruits can boost their immunity and make them stronger internally. As a result, their skin becomes able to fight against acne, pimple and all other types of skin infections from inside.

22. Stay Moisturized for Long: 

Pears not only good for oily skin, but are also good for dry and flaky skin. They contain natural humectants, which help balance the normal water-content of the skin and retain its natural moisture. Hence, the extract of this fruit is widely used in making moisturizing lotion. Regular intake of pear juice can also make your skin even and smooth.

23. Effective Natural Scrub: 

The natural enzymes present in the fruit make it a great scrubbing agent. You can easily get rid of the dead skin cells present in the superficial layer of your skin by blending a mashed pear in your regular face pack and exfoliate your skin with it. The fruit extract can also be used as a gentle peel for accelerating the cell turnover.

24. Good for Lip Treatment: 

Pears are excellent for our lips. The credit goes to the lactic acid present in its extract. This acid content of the fruit can keep the cells of your lips healthy and hydrated for long so that you get a soft and smooth pout.

25. Anti-Inflammatory by Nature: 

The anti-inflammatory properties of pears works as a beauty remedy. Consuming pears or using any beauty products containing its extract does not impose any allergic reactions. Hence, it is good for skin and useful for infants too.

Hair Benefits of Pears

26. Healthy and Nourished Hair:

When it comes to the most excellent hair benefits of pears, the first thing that should be included in the list is its ability to make hair healthy and nourished. Pears, especially the ripe ones, contain a natural sugar alcohol named ‘sorbitol’ or ‘glucitol’, which feeds the hair roots, nourishes the scalp and keeps the hair moisturized in order to make it healthy.

27. Reduce Hair Dryness: 

The moisturizing property of pears is extremely beneficial for reducing the dryness of our hair. Moreover, it holds lots of vitamin C, which works as a natural antioxidant and helps keep the hair strands conditioned by maintaining the health of the hair cells.

28. Tame Your Frizzy Hair: 

From regular consumption of pears to giving your tresses a treatment with the fruit – everything is helpful for eliminating those ugly tangles. Your frizzy hair can easily become manageable with the help of pears.

29. Restore the Lost Shine: 

If you are worried about your dull and unattractive hair, pears can be of help. All you need to do is to prepare a natural hair mask at your home by mixing the extract of 1 fresh and ripe pear, 2 tablespoons of apple cider vinegar and water. This is a great hair revitalizer that can revive your dull hair and restore its lost shine.

30. Maintain Curly and Coloured Locks: 

Maintaining the curls and shades of your hair can be much easier with the application of pear hair pack. To make such a pack, peel and smash a pear properly and then form a smooth paste by adding soybean oil to it. Now, spread this paste all over your hair evenly. After an hour, wash it off with a mild shampoo. The difference will be easily visible!

How to Select and Store Pears

Choosing the right pears and storing them in a perfect manner are essential for getting the most out of the fruits. Here is a guide for you:

1. How to Select the Right Pears:

• Ripe-to-fall pears are the best to pick. If the skin of the fruit is bright and glossy, do give it a miss. Rather go for the ones that are matte golden in color, featuring a nice fragrant and having a little soft neck.

• A good pear should be firm enough (not too stiff). The skin of the fruit must be even as well as damage-free. Even if it has a bit russet (brownish patches) on the skin, go for it as there will be nothing wrong with the flavour or the benefits of the fruit.

• While buying a pear, make sure that the top portion (close to the stem) is neither too soft nor too rigid. In order to do so, just press that area lightly with your fingertips instead of squeezing the entire fruit.

2. How to Store the Selected Pears:

If you want to store ripe pears, put them simply in the refrigerator. Conversely, if you wish to make them ripened at room temperature, place them in a bowl without washing as moisture can decompose the fruit fast.

You can also help the pears to be fully grown by keeping them in a pierced paper bag. It will help them get enough oxygen and slow down the decay or over ripening.

Tips for Cooking / Eating Pears

Now, when you have almost all information about pears, get ready to eat or cook it. Here are some tips for you:

• Clean and wash a fresh pear, pat it dry and eat it along with the skin. This way, you can make the most of the fibers, phytonutrients and antioxidants present in the fruit.

• Pears can be sliced by using an apple corer. You need to cut it from the base so that the core can be removed effortlessly. Also, pour 2-3 drops of lemon juice into the slices as soon as possible so that they do not get oxidized.

• You can prepare a dessert by combining blue cheese or goat cheese with the pears. If you want to come up with something more delicious, just make a cheese board with some buttery pears, fresh walnuts and honey.

• A tasty pear salad can be prepared by combining the fruit with some leeks, mustard green and watercress. Make it a bit more nutritious by spreading a few walnuts over it.

• Coring pears and softening them with red wine and sugar can also be a wonderful choice.

Principle	Nutrient Value	Percentage of RDA
Energy	58 Kcal	3%
Carbohydrates	13.81 g	11%
Protein	0.38 g	<1%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	3.10 g	8%
Vitamins
Folates	7 µg	2%
Niacin	0.157 mg	1%
Pantothenic acid	0.048 mg	1%
Pyridoxine	0.028 mg	2%
Riboflavin	0.025 mg	2%
Thiamin	0.012 mg	1%
Vitamin A	23 IU	1%
Vitamin C	4.2 mg	7%
Vitamin E	0.12 mg	1%
Vitamin K	4.5 µg	4%
Electrolytes
Sodium	1 mg	0%
Potassium	119 mg	2.5%
Minerals
Calcium	9 mg	1%
Copper	0.082 mg	9%
Iron	0.17 mg	2%
Magnesium	7 mg	2%
Manganese		2%
Phosphorus	11 mg	2%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	12 µg	–
Crypto-xanthin-ß	2 µg	–
Lutein-zeaxanthin	45 µg	–

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