Artichoke.
Artichoke:- Artichoke (or artichoke heart) is a kind of thistle. Interestingly, this vegetable is actually the flower buds of the plant before they bloom.
Nutritionally, Per 100g they offer:-
Protein - 3.27g
Fat - 0.15g
Carbohydrates - 10.51g
Calories - 47.0g
Sugar - 0.99g
Fiber - 5.4g
Fat - 0.15g
Carbohydrates - 10.51g
Calories - 47.0g
Sugar - 0.99g
Fiber - 5.4g
Vitamins(% Recommended Daily Allowance(RDA).
VItamin C - 16%
VItamin B1 - 6%
VItamin B3 - 7%
VItamin B5 - 7%
VItamin B6 - 9%
Folate - 17%
VItamin K - 18%
VItamin B1 - 6%
VItamin B3 - 7%
VItamin B5 - 7%
VItamin B6 - 9%
Folate - 17%
VItamin K - 18%
Minerals (% RDA)
Iron - 7%
Magnesium - 19%
Phosphorus - 13%
Potassium - 11%
Copper - 26%
Manganese - 14%
Magnesium - 19%
Phosphorus - 13%
Potassium - 11%
Copper - 26%
Manganese - 14%
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 beta carotene) can be harmful to bones.
Vitamin C (Ascorbic Acid)
Benefits:- foods rich in vitamin C many lower the risk for some cancers, incuuding 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 serotonin and norepinephrine Acts as an antioxidants, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
Recommender Daily Allowance(RDA):- 75mg. 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 has not been convincing.
health food-स्वास्थ्य भोजन।https://www.blogger.com/blog/post/edit/4201557436651275784/7260565024430269556
VItamin B1 (Thiamin)
Benefits:- Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.
Recommended Daily Allowance(RDA):- 1.3 mg.
Good Food Sources:- Pork chops, brown rice, ham, soymilk, watermelons, acorn squash.
Did You Know? Most nutritious foods have some thiamin.
Vitamin B2 (Riboflavin)
Benefits:- Helps convert food into energy. Needed for healthy skin, hair, blood, and brain.
Recommended Daily Allowance(RDA):- 1.7 mg.
Good Food Sources:- Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.
Did You Know? Most Americans get enough of this nutrient.
VItamin B3 (Niacin, Nicotinic Acid)
Benefits:- Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system.
Recommended Daily Allowance(RDA):- 14 mg.
Good Food Sources:- Meat, poultry, fortified and whole grains, mushrooms, potatoes, peanut butter.
Did You Know? Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6.
VItamin B5 (Pantothenic Acid)
Benefits:- Helps convert food into energy. Helps make lupids (fats), neurotransmitters, steroid hormones, and hemoglobin.
Recommended Daily Allowance(RDA):- 5mg.
Good Food Sources:- Wide variety of nutrients foods, including chicken. egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products.
Did You Know? Deficiency causes burning feet and other neurologic symptoms.
VItamin B6 (Pyridoxine)
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(ADA):- 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.
Vitamin K
Benefits:- Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.
Recommended Daily Allowance(RDA):- 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E).
Good Food Sources:- Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nust.
Did You Know? Vitamin E does not prevent wrinkles or slow othet aging processes.
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