Green peas

         Green peas are good source fiber, and it also provides some of you of daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.

Pumpkin

Pumpkin is one of the widely grown vegetables incredibly rich in vital antioxidants, and vitamins. Pumpkins, in general feature orange or yellow exterior skin color; however, some varieties can exhibit dark to pale green, brown, white, red and gray. Yellow-orange pigments largely influence their color characteristics in their skin and pulp. Its thick rind is smooth with light, vertical ribs.

   Facts on pumpkin

§The potassium contained within pumpkins can have a positive effect on blood pressure.

§ The antioxidants and vitamins contained within pumpkins could prevent degenerative damage to the eyes.

§  Uncut pumpkins should be stored in a cool, dark place for up to 2 months.

§ Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes.

Benefits:

1. Feel Fuller
Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall."

2. Boost Vision
A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, especially in dim light. It has also been found to slow the decline of retinal function in those with retinitis pigmentosa, a degenerative eye disease that can lead to blindness.Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.

3. Lower Blood Pressure
Pumpkin seed oil is full of phytoestrogens, which are beneficial for preventing hypertension. It helped lower both systolic and diastolic blood pressure .

4. Sleep Better
Pumpkin seeds are rich in tryptophan, the amino acid that contributes to post-Thanksgiving dinner sleepiness, says Virgin. Tryptophan is also responsible for helping the body make serotonin, the feel-good neurotransmitter that helps you relax and unwind. Not only do pumpkin seeds promote better sleep, the serotonin will improve your mood.

5. Protect Your Package
Pumpkins — especially the seeds — are rich in beta-carotene and other antioxidants with cancer protective properties. And pumpkin seeds could be especially healthy for men.A quarter cup of the seeds also contains about 2.75 mg of zinc.

cucumber

Few foods are as cool as a cucumber. These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients.While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants.

 Nutrition Facts

• Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits.
• The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene, a form of vitamin A that is good for eyes.
•  cucumber seeds were a good source of minerals, and contained calcium.
• Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol.
• They also provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin.

 10 Amazing Health Benefits of Cucumbers

  1. Help you stay hydrated

  Cucumbers are 95.2 percent water, which means that a 5-ounce serving contains 4.8   ounces or 150 ml water. That’s already about 26 percent of your daily water intake       through food.

2. Support heart health

Cucumbers contain potassium, which can help lower blood pressure. A review of the best studies conducted on potassium intake showed that a higher intake “is associated with lower rates of stroke and might also reduce the risk of total cardiovascular disease.”

3. Protect your brain from neurological diseases

An anti-inflammatory substance called fisetin is present in cucumbers.It has recently been suggested that fisetin plays an important role in brain health: It would have “the ability to reduce the impact of age-related neurological diseases on brain function,” and it would also help maintain cognitive function in people.

4. Protect your skin against the effects of aging

There is a reason why cucumbers are used in skin care: They have been shown to be effective as a potential anti-wrinkle agent in cosmetic products, protecting our skin form the effects of aging.

5. Fight inflammation in the body and reduce the risk of cancer

Cucumbers can help lower the inflammatory response in the body. They contain polyphenols called lignans, which can potentially reduce the risk of certain cancers and cardiovascular diseases.

6. Relieve pain

Flavonoids, which are anti-inflammatory substances, and tannins in cucumbers have both been shown to limit the release of free radicals in the body and to reduce pain.

7. Reduce bad breath

Bad breath is usually caused by bacteria in the mouth. Fiber and water-rich vegetables like cucumbers can boost your mouth’s saliva production, which in turn helps wash away the bacteria that cause the odor in the mouth.

8. Protect your bones

Cucumber are a good source of vitamin K: One cup contains 22 percent of the recommended daily intake of vitamin K. This vitamin is essential for bone health, as low vitamin K intakes have been associated with a higher risk for bone fracture. Vitamin K is also important for improving calcium absorption in the bones.

9. Prevent constipation

Cucumbers are rich in water, and their skin contains insoluble fiber. Both water and fiber help food to move through the digestive tract quicker and more easily, helping prevent constipation.

10. Maintain a healthy weight

Cucumbers are very low in calories (16 calories per cup) and they also contain fiber in the skin. And foods that contain fiber can help maintain a healthy weight.

Black rice, its benefits and nutrition

What is Black Rice exactly?

'Black Rice' is actually more purplish in color than black; although when uncooked it is very dark in appearance. This type of rice is usually sold 'un-milled', with the husk intact. Up until modern times, Black Rice was not easy to come by; it had been highly treasured and protected in Asia for many centuries. It is also commonly used as a condiment, dressing, or as a decoration for different types of desserts in many countries around the world. High in nutritional value, black rice is rich in iron and high in fiber.

Health Benefits

·        Prevention of cancer

·        Prevention of diabetes

·        Prevention of heart disease

·        Prevention of Alzheimer's disease.

·        Prevention of Heart Attacks

   Nutrition Facts

• Serving size; 1/4 cup uncooked black rice      
• 1.5 grams of fat
•  34 grams of carbohydrates 2 grams of fiber 
• Iron 4%
• One serving of Black Rice contains around 160 calories.
• Substantial mineral content.
•      Very high in Fiber Not glutinous or rough.