health food-बेल पेपर और ब्रोकोली।
health food.
Bell Peppers & Broccoli:-
Nutritionally, per 100g they offer:-
Fat - 0.17 g
Carbohydrates - 4.64 g
Calories - 20.0
Sugar - 2.4 g
Fiber - 1.7 g
Vitamins (% Recommended Daily Allowance(RDA):-
Vitamin A - 16%
Vitamin C - 107%
Vitamin B6 - 17%
Vitamin A (Retinoids,Carotene)
Benefits:- Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.
Recommended Daily Allowance(RDA):- 700 mcg (2,333 IU) Some supplements report vitamin A in international units (IU's).
Good Food Sources:- Sources of retinoids, beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese. Sources of beta carotene, sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens.
Did You Know?
Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beat carotene) can be harmful to bones.
Vitamin C (Ascorbic Acid):-
Benefits:- Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotnin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
Recommended Daily Allowance(RDA):- 75 mg. Smokers add 35 mg.
Good Food Sources:- Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts.
Did You Know?
Evidence that vitamin C helps reduce colds had not been convincing.
Vitamin B6
Benefits:- Aids in lowering homocysteine levels and may reduce the risk of heart disease Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells influences cognitive abilities and immune function.
Recommended Daily Allowance(RDA):- 1.3 mg; 51+ years old 1.5 mg.
Good Food Sources:- Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons.
Did You Know?
Many people don't get enough of this nutrient.
Minerals (%RDA):-
Copper - 7%
Manganese - 7%
Copper
Benefits:- Plays an important role in iron metabolism and immune system. Helps make red blood cells.
Recommended Daily Allowance(RDA):- 900 mcg.
Good Food Sources:- Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper.
Did You Know?
More than half of the copper in foods is absorbed.
Iron
Benefits:- Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters and hormones.
Recommended Daily Allowance(RDA):- 19-50 years old, 18 mg; 51+, 8 mg.
Good Food Sources:- Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products.
Did You Know?
Many women of childbearing age don't get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).
Minerals (%RDA):-
Copper - 7%
Manganese - 7%
◆ Bell peppers are enriched with Vitamin C. They also contain other vitamins along with fibre and carotenoids. Eat them in salads, soups and dishes to reduce anxiety and bloating, and to get improved eyesight and better metabolism.
◆ Broccoli is another natural source of vitamin C. It also has Vitamin A and important minerals. Have it in salads, curries and soups to reduce cancer risk and blood pressure, help in weight loss and improve heart and eye health.
बेल पेपर और ब्रोकोली:-
◆ बेल मिर्च विटामिन-सी के साथ-साथ अन्य विटामिन और फाइबर और कैरोटीनॉयड से भरपूर होती है।सलाद,सूप और खाने से चिंता और सूजन को कम किया जा सकता है और एक ही समय में चयापचय और दृष्टि में सुधार होता है।
(Bell Peppers) (Broccoli)
◆ विटामिन सी का एक अन्य प्राकृतिक स्रोत ब्रोकोली है। ब्रोकली में विटामिन ए और महत्वपूर्ण खनिज भी होते हैं। सलाद,शोरबा और सूप के साथ खाया जा सकता है और परिणामस्वरूप कैंसर के जोखिम को कम करता है और साथ ही रक्तचाप और वजन कम करता है और हृदय और आंखों के स्वास्थ्य में सुधार करता है।
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বেল পিপার (বেল মরিচ) এবং ব্রকোলি:-
◆ বেলপিপার ভিটামিন- সি সমৃদ্ধ হবার পাশাপাশি অন্যান্য ভিটামিন এবং ফাইবার ও ক্যারোটিনয়েড সমৃদ্ধ। স্যালাড, স্যুপ এবং ডিসের সাথে খেয়ে দুশ্চিন্তা এবং পেট ফোলা কমাতে পারেন এবং একই সাথে উন্নত মেটাবোলিজম ও দৃষ্টিশক্তি পেতে পারেন।
◆ ভিটামিন সি-র অন্য একটা প্রাকৃতিক উৎস হল ব্রকোলি। ব্রকোলির মধ্যে ভিটামিন -এ ও গুরুত্বপূর্ণ মিনারেল থাকে। স্যালাড, ঝোল এবং স্যুলের সাথে খেতে পারেন এবং এর ফলে ক্যান্সারের ঝুঁকি কমার সাথে সাথে রক্তচাপ কমে এবং ওজন কমাতে ও হৃৎপিণ্ড ও চোখের স্বাস্থ্যর উন্নতি ঘটায়।
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