Almonds

Almond is rich with B vitamins such as riboflavin and niacin and thiamine, vitamin B6 and folate, vitamin E and minerals such as calcium, iron, magnesium, manganese phosphorous an zinc.

It is also rich in dietary fiber, monounsaturated fats and polyunsaturated fats. And also almonds contain phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol and campestanol, which have been associated with cholesterol-lowering properties.

Almond is often eaten raw or toasted. They are also used to make almond oil, almond butter,almond milk, almond flour and almond syrup. These products can be used in both sweet and savoury dishes.

Top 14 Healthy Foods To Lose Weight And Recipes

GREEN TEA

Green tea is a type of tea that is made from Camellia sinesis (commonly called "tea plant") leaves.

Nutritional value per 100 g of regular green tea.

Energy  -  4 kJ (0.96 kcal)
Carbohydrates, Fat  -  0 g
Protein  -  0.2 g
Vitamins - 
Thiamine (B1)  0.007 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.03 mg
Vitamin B6 0.005 mg
Vitamin C 0.3 mg

Minerals - Potassium 8 mg, Sodium 1 mg, Magnesium 1 mg, Manganese 0,18 mg, Iron 0.02 mg

Water 99.9 g
Caffeine 12 mg

Green tea contains polyphenols and caffeine. Epigallocatechin gallate (EGCG), epicatechin gallate, epicatechins and flavanols include in polyphenols. These substances have antioxidant, anticarcinogen and anti-inflammatory.
And also green tea include three kinds of flavonoids. They a kaempferol, querectin and myricetin.

Tea has one of the highest contents of flavonoids among common food and beverage products.



There is a common believe that green tea helps to lose body weight. But there is no conclusive evidence to prove it.


Green tea for weight loss and weight maintenance in overweight or obese adults

''Green tea preparations appear to induce a small, statistically non-significant weight loss in overweight or obese adults. Because the amount of weight loss is small, it is not likely to be clinically important. Green tea had no significant effect on the maintenance of weight loss. Of those studies recording information on adverse events, only two identified an adverse event requiring hospitalisation. The remaining adverse events were judged to be mild to moderate.''


Tannis M Jurgens,
Anne Marie Whelan,
Lara Killian,
Steve Doucette,
Sara Kirk,
Elizabeth Foy

First published: 12 December 2012
Editorial Group: Cochrane Metabolic and Endocrine Disorders Group

DOI: 10.1002/14651858.CD008650.pub2
      

Honey

Nutrition Facts:
Fructose  38.5%
Glucose  31%
Water  17.1%
Maltose  7.2%
Other Carbohydrates 4.2%
Sucrose  1.5%
Vitamins, Minerals and Enzymes  0.5%  

Honey is natural energy source.
It's use to treat wounds and burns.
Give moisture to the skin.
Honey is a fungicide. 
Honey is efficacious for heart burn.
Good raw honey can reduce the sugar level of the blood.
Honey is used as a medicine in Ayurveda.

Nutritional values of Kurakkan (finger millet)

Moisture 13.24%

Protein 7.6%

Carbohydrates 74.36%

Fiber 1.52%

Minerals 2.35% (includes Magnesium, Manganese, Tryptophan, Phosphorus, Vitamin B)

Fat 1.35%

Energy 341.6 cal/100g

Benefits of eating Kurakkan

+  Heart-protective properties:

Magnesium in kurakkan contains heart healthy properties. Magnesium lowers the blood pressure. 

+  Avoid Gallstones :

Fiber in Kurakkan helps reduce the incidence of gallstones.

+  Protection against breast cancer

+  Kurakkan is gluten free

+  Helps in weight loss

Q: Doctors and nutritionists say kurakkan flour is better than wheat flour due to health benefits but people still do not heed the advice. From your findings why would you say this is correct?

A: Kurakkan flour is good for health as it contains high amounts of fibre, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some Vitamin E. It is particularly high in minerals such as iron, magnesium, phosphorous, and potassium.

The seeds are also rich in phytochemicals, including phytic acid, believed to lower cholesterol, and phytate, which is associated with reduced cancer. Methionine (essential amino acid) is limited in communities which consume rice, yams and tubers and is rich in kurakkan.

As the fibre content is high, there is a feeling of fullness and satiation after consumption and this prevents snacking and eating in between meals. It is also low in fat, containing about 1.7 grams in every 100g.

Kurakkan flour is categorised into median glycemic index foods which release glucose into the blood stream slowly which is an advantage for diabetics.

The main reason for the low consumption of this food is due to the attitude of people. People refer to this crop as "coarse grain" or "the poor man's crop". The nutritional advantage of it has not been understood.

Also, kurakkan can be prepared in dishes such as roti and thalapa. Today, there are products that use kurakkan such as bread and noodles, but are not popular due to the appearance and taste. It is important to educate consumers on the health benefits of kurakkan.

                                                            (The Sunday Observer interviewed Buddhika Perumpuli of the Ruhunu University)