10 Health Benefits and Nutritional Value of Onion

10 Health Benefits and Nutritional Value of Onion

Healthy Foods Vegetables

We often find onions in a variety of dishes, but did you know the benefits and nutritional content of onions? Onions have a characteristic that is rich in thiosulfinat, sulfide, sulfur oxides and other sulfur-smelling mixture. Custeine ​​Sulfur Oxides which was instrumental in the onion flavor and produce substances that make pain in the eyes. Thiosulfinates produce anti-bacterial substance. Onion is effective against many bacteria including: Bacillus subtilis, Salmonella, and E. coli. Onions garlic is not as hard as her sulfur content is approximately a quarter rather than garlic.

Onions have a variety of benefits of treatment. The earliest inhabitants of the Americas, using wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat sore throats, coughs, bacterial infections and respiratory problems.

The World Health Organization (WHO) supports the use of onions to improve poor appetite and prevent constriction of blood vessels. In addition, onion extracts are recognized by WHO for help treat coughs and colds, asthma and bronchitis. Onions are known to reduce airway spasms. An onion extract is known to reduce shortness of breath due to allergic asthma patients.

Onion nutritional value

Onions are a very rich source of frukto-oligosaccharides. These oligomers stimulate the growth of healthy bacteria bifidobacteria and suppress the growth of harmful bacteria in the large intestine. In addition, they can reduce the risk of tumors developing in the colon. The highest onion nutrition is vitamin C, which reach 12% of our RDA. Onion also contain several other vitamins and minerals that you can read below.

Onoin (Allium cepa),  raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	40 Kcal	2%
Carbohydrates	9.34 g	7%
Protein	1.10 g	2%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.7 g	4.5%
Vitamins
Folates	19 µg	5%
Niacin	0.116 mg	1%
Pantothenic acid	0.123 mg	2.5%
Pyridoxine	0.120 mg	9%
Riboflavin	0.027 mg	2%
Thiamin	0.046 mg	4%
Vitamin A	2 IU	0%
Vitamin C	7.4 mg	12%
Vitamin E	0.02 mg	0%
Electrolytes
Sodium	4 mg	0%
Potassium	146 mg	3%
Minerals
Calcium	23 mg	2%
Copper	0.039 mg	4%
Iron	0.0.21 mg	3%
Magnesium	10 mg	2.5%
Manganese	0.129 mg	5.5%
Phosphorus	29 mg	4%
Zinc	0.17 mg	1.5%
Phyto-nutrients
Carotene-beta	1 µg	--
Cryptoxanthin-beta	0 µg	--
Lutein-zeaxanthin	4 µg	--

10 amazing onion health benefits

1. Against cancer. Onions are rich in sulfide compounds, are efficacious protects body cells against tumor growth.


2. Controlling blood glucose levels. Eating onions can help reduce blood glucose levels. Onions contain allyl-propyl-disulfide and chromium that helps increase the production of insulin. Insulin is a hormone that helps the body's absorption of glucose by the cells.


3. Prevent blood clots. Onions contain anti-clotting substance. The content of sulfur in onions efficacious to prevent blood clots.


4. Helps digestive system. Onions contain dietary fiber that helps digestion. Onions also contain a prebiotic that encourages the growth of beneficial bacteria (probiotics) in the digestive system that helps the digestive function.


5. Protect against allergies. Onions are rich in quercetin, an antioxidant that is known to have anti-inflammatory and anti-allergic.


6. Maintain brain health. Onions contain a lot of vitamin B complex such as pantothenic acid, pyridoxine, folate and thiamin which is an important nutrient for the brain and play a role in preventing neurological disorders.


7. Strengthen bones. Onions contain several important nutrients that maintain bone density in the form of minerals like copper, calcium, magnesium, and phosphorus.


8. Strengthen network connector. Sulfur contained in onions useful in the formation of connective tissue.


9. Strengthen immunity. Onions are rich in antioxidants such as vitamin C, quercetin, and manganese minerals are highly efficacious in curing fever and influenza.


10. Reduce risk of hypertension. Onions contain a substance called allicin, which maintain the flexibility of blood vessels to maintain blood pressure remains normal.

Calories In Tomato & Beneficial Nutrition Facts

Calories In Tomato & Beneficial Nutrition Facts

Vegetables

Tomato rich in nutrient, especially vitamins like vitamin A and C which reach 28% and 21.5% of our RDA. In addition, tomato also low in calories, so for you who on diet, tomatoes are safe to consume. Most of the calories contained in tomatoes, derived from carbohydrates contained therein. In a medium-size tomatoes stored about 7 grams of carbohydrates and 2.2 grams of fiber. Below you can read calories content in each type of tomato, but first lets talk about nutritional value of tomato and short benefits of it.

Tomatoes are known to have a very high content of lycopene, which is an anti-oxidant that very good for the prevention of cancer, especially prostate cancer. Lycopene is also believed to protect the body from cardiovascular disease, diabetes, increase fertility in men, and help your body remain nimble, younger, and healthier.

However, you are advised to not eat tomatoes in large amounts continuously. In the UK, there was the case of a woman that routinely consume tomato juice up to 2 liters per day. But the woman should instead be treated in a hospital, because in her body has excess lycopene substance. Lycopene substance should be converted into vitamin A, but because there's too much, the body can not change them all at once and finally being harmful toxins.

As we mentioned above, other important vitamins in tomatoes is Vitamin C. Based on research, the content of vitamin C in tomatoes is higher than that contained in oranges. As we know that Vitamin C is an essential substance that is needed by the body because it can increase the immune system, fight infection and is a very powerful antioxidant. Unlike the Lycopene that insoluble in water, Vitamin C is a water-soluble substance that is not going to be a deadly poison to the body because the excess will be discharged with urine.

Tomato calories and complete nutrition facts

• Calories in fresh tomato per 100 gr is 18 calories
• Calories in canned tomato sauce per 100 gr is 24 calories
• Calories in crushed canned tomato per 100 gr is 32 calories
• Calories in condensed canned tomato soup per 100 gr  is 60 calories
• Calories in Heinz tomato ketchup per 100 gr is 133 calories

Tomato (Lycopersicon esculentum), raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	18 Kcal	1%
Carbohydrates	3.9 g	3%
Protein	0.9 g	1.6%
Total Fat	0.2 g	0.7%
Cholesterol	0 mg	0%
Dietary Fiber	1.2 g	3%
Vitamins
Folates	15 µg	4%
Niacin	0.594 mg	4%
Pyridoxine	0.080 mg	6%
Thiamin	0.037 mg	3%
Vitamin A	833 IU	28%
Vitamin C	13 mg	21.5%
Vitamin E	0.54 mg	4%
Vitamin K	7.9 µg	6.5%
Electrolytes
Sodium	5 mg	>1%
Potassium	237 mg	5%
Minerals
Calcium	10 mg	1%
Iron	0.3 mg	4%
Magnesium	11 mg	3%
Manganese	0.15 mg	6.5%
Phosphorus	24 mg	3%
Zinc	0.17 mg	1.5%
Phyto-nutrients
Carotene-ß	449 µg	--
Carotene-α	101 µg	--
Lutein-zeaxanthin	123 µg	--
Lycopene	2573 µg	--

Carbohydrate content in tomato will not cause a significant increase in blood sugar, it is because tomatoes are known to have a low glycemic index. Consume more foods that have a low glycemic index are known to lower the risk of heart disease and diabetes. While the fiber contained in tomatoes is very good to help lower blood cholesterol levels, stabilize blood sugar, and prevent constipation.

The content of protein and fat in tomatoes practically very little. Therefore, the tomato is not a good source of protein and fat. As is known, the function of the protein in the body is to produce new cells and maintain muscle mass. While the fat, in addition to functioning as a source of energy, fat also helps the absorption of fat-soluble vitamins.

5 Amazing Benefits of Asparagus & Nutrition Facts As Low Calories Foods

5 Amazing Benefits of Asparagus & Nutrition Facts As Low Calories Foods

Vegetables

Did you know that asparagus has many benefits for health? This is because the nutritional content of asparagus, such as rich in fiber, folate, vitamin A, C, E and K, as well as chromium, and minerals that enhance the ability of insulin to transport glucose from the bloodstream into the cells. Asparagus is also low in calories, contains no cholesterol and is very low in sodium. It is also a good source of minerals such as calcium, magnesium, phosphorus, zinc and so on.

Based on those nutrition, asparagus has so many health benefits such as prevent cancer, antioxidants, anti-inflammatory, heart health and so on. Scientists have found that regular intake of vegetables included in this species Asparagus officinalis, can control blood sugar levels and increase the body's production of insulin, a hormone that helps to absorb glucose. In fact a recent study found that asparagus contains tryptophan, an amino acid-producing serotonin, a hormone that relaxes the central nervous helper in the brain thus providing a calming nature, a sense of comfort and sleepiness.

Several other studies prove, asparagus can improve male fertility, is able to bind to cancer-causing carcinogens, can improve blood circulation and helps release the fat deposits in blood vessel walls. Thus, it is not uncommon doctors recommend asparagus as one of the menus intake for people with diabetes, eczema sufferers, patients with kidney disorders and also patients with prostate disorders. There are more benefits of asparagus for health that you can read below, but first lets find out asparagus nutritional value that you can read at table below.

Asparagus nutrition facts and calories content

Like what we have mentioned above, asparagus is low calories vegetable. Because based on data, calories in every 100 gr of canned, raw and boiled asparagus only contains 20 calories. 

Asparagus has a high content of vitamin C and are also a good source of vitamin A. The highest asparagus nutrition is vitamin K which meet body RDA as much as 35% per 100gr serving. The important function of vitamin K is plays an important role in the process of blood clotting and also play an important role in the process of bone formation with calcium and vitamin D.

Another high nutrient content in asparagus based on RDA  are minerals such as iron and copper, each has 14 and 21 % of human RDA. Additionally, asparagus is also rich in vitamin E and are rich in fiber. But this benefit depends how we process them. Asparagus should not be cooked too long, because the nutritional content will be reduced. A good time to process the asparagus is about 3-4 minutes. Below are nutritive value of asparagus based on USDA National Nutrient data base.

Asparagus Nutritional value per 100 g.
ORAC value 2150

Principle	Nutrient Value	Percentage of RDA
Energy	20 Kcal	1%
Carbohydrates	3.38 g	2.5%
Protein	2.20 g	4%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.1 g	5.5%
Vitamins
Folates	52 µg	13%
Niacin	0.978 mg	6%
Pantothenic acid	0.274 mg	5%
Pyridoxine	0.091 mg	7%
Riboflavin	0.141 mg	11%
Thiamin	0.143 mg	12%
Vitamin C	5.6 mg	9%
Vitamin A	756 IU	25%
Vitamin E	1.13 mg	7.5%
Vitamin K	41.6 µg	35%
Electrolytes
Sodium	2 mg	<1%
Potassium	202 mg	4%
Minerals
Calcium	24 mg	2.5%
Copper	0.189 mg	21%
Iron	1.14 mg	14%
Magnesium	14 mg	1%
Manganese	0.158 mg	7%
Phosphorus	52 mg	7.5%
Selenium	2.3 µg	4%
Zinc	0.54 mg	5%
Phyto-nutrients
Carotene-ß	449 µg
Carotene-α	9 µg
Lutein-zeaxanthin	710 µg

5 amazing asparagus benefits for health

For heart health

Folic Acid and Vitamin B complex, is essential for a healthy cardiovascular system and are found in asparagus (one cup contains 66% of the RDA of folate). For patients with coronary heart disease, eating asparagus will help prevent sudden cardiac arrest. Heart attack, among others, due to damage to the blood vessels by homocysteine​​.

Benefits of asparagus to prevent anemia

Asparagus also contains a lot of iron. Iron is necessary for the body in the formation of red blood cells. Iron deficiency will cause the body lethargic. Headache, and a reduced ability to view as one of the symptoms of anemia. Asparagus is a good source of iron should you consume.

Maintain digestive health

Asparagus contains inulin, a carbohydrate that is not digested by the body. This fiber can reach the colon without going through enzymatic reaction, so it can function as a probiotic. Presence of inulin on the intestinal will increase life of microflora which useful for the digestive process. The microflora such as bacteria Bifidobacteria sp. and Lactobacillus sp.

Keeping blood pressure stability

With a low salt content, asparagus is very good for maintaining blood pressure. For those of you who often experience increased blood pressure, asparagus is good to keep your blood pressure stable. Additionally, asparagus is an excellent source of potassium. For patients with hypertension, increased levels of potassium is very useful because it will increase ratio between potassium and sodium that will lower blood pressure.

Keeping blood sugar levels remain stable

Asparagus contains calories and carbohydrates that are low. Hence, suitable to be consumed by people who are on a low calorie diet or diabetics (experiencing hyperglycemia).

Benefits of asparagus as natural diuretic

Asparagus has a pharmacological effect as a diuretic. Asparagus contains asparagine amino acid that has a strong diuretic effect. With a smooth disposal of urine will be wasted body toxins through urine. This is a positive effect to cleanse the body of harmful substances that cause disease. The patients with renal impairment is recommended to eat asparagus, so that urination becomes smooth, at once able to reduce the burden on the kidneys that is not too heavy.

Negative effects of Asparagus

Most people think, purine is only found in organ meats and seafood. Asparagus including vegetables that contain lots of purine. Increased levels of purines will cause gout. This disease is one common type of arthritis that attacks in adults. To avoid increased levels of uric acid in the blood, gout sufferers should avoid eating asparagus

Magnificent Health Benefits of Kale & Various Nutritional Value That You Should Know

Magnificent Health Benefits of Kale & Various Nutritional Value That You Should Know

Vegetables

Kale that is considered closer to wild cabbage has magnificent health benefits with its various nutrition. In fact, ikale is also touted as "the new beef", "the queen of greens" and "a nutritional powerhouse." Kale  that also called borecole, is a family of Brassica vegetables such as cabbage, broccoli and kailan. When consumed regularly, this vegetable is touted be able to shield the body from cancer and lowering cholesterol.

Beside rich in minerals, kale is also full of antioxidant vitamins A, C and K. Carotenoids and flavonoids are antioxidants that have been proven to be effective in warding off cancer. That's why some people call kale as the healthiest vegetable on earth.

In recent years, kale sales have increased quite sharply. As reported by the Daily Mail, the prestige of the vegetable soared thanks to celebrities and celebrity chef. Like the artist Gwyneth Paltrow for example, highlights the health benefits of kale through recipes posted on her website. The same thing was done by celebrity chef, as Fearnley-Whittingstall and Jamie Oliver. Both often use low-calorie vegetables in a variety of recipes.

In a study published in the American Journal of Clinical Nutrition, stated that, consuming antioxidants vitamin K can reduce the risk of death from cancer. Vitamin K can also be found in spinach, kailan, and also cheese. Vitamin K is very good for maintaining body functions, ranging darh prevent blood clotting, antioxidant activity, to bone health.

Kale nutrition

Although it's green, kale (Brassica oleracea Acephala Group) is a vegetables with higher vitamin C than oranges. One cup of sliced ​​thinly kale, already able to provide 134 percent of the recommended daily intake of vitamin C. While oranges only give 113 percent vitamin C intake. In addition to vitamin C, kale also provide 133 percent of the recommended daily intake of vitamin A. The amount is somewhat more than other types of green leafy vegetables.

Kale is also a good source of omega-3 fatty acids. As already often mentioned, omega-3 fatty acids play an important role in maintaining brain health, reduce diabetes type 2, and support overall body health. The next nutrient contained in kale is calcium. Although not comparable as a whole, but kale also contains more calcium than milk. This will be good news for people who wants to meet daily needs of calcium but have milk allergy.

Kale is a low calories vegetable, high in fiber and contain no fat. Calories in one cup of kale contains only 36 calories, 5 grams of fiber and 0 grams of fat. With fiber content, kale is very good to help digestion and smooth bowel movement.

You should also note, that kale has a lot of iron. If calculated per calorie, kale has more iron than meat. Iron is very important for health, for example, for the formation of hemoglobin and enzymes, sends oxygen to the various parts of the body, regenerate cell-cell, helps liver function and much more.

What is also very important to know is, Kale contains a lot of Vitamin K. Eating a diet that is high in Vitamin K can help fight cancer. Vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increased vitamin K can also help people who suffer from Alzheimer's disease. However excess doses of vitamin K can also have a negative impact on some people. Patients who are taking anticoagulant drugs (freezing) should avoid kale, due to its content of vitamin K can interfere with drug action.

The other content of kale is lutein and zeaxanthin are very good that eye health is maintained. Along with antioxidants, as well as a fair amount of content in kale can lower cholesterol and reduce the risk of heart disease. Below you can read kale nutritional value based on USDA Nutrient database.

Kale nutritional value (screenshot taken from wikipedia)

4 health benefits of kale

Help during pregnancy
Rich in calcium and iron, kale is needed by women during pregnancy to increase milk production and fetal development. Folic acid (vitamin B9) it also plays an important role for the nervous system of the baby.

Preventing breast cancer
Kale has breast cancer ward properties by controlling estrogen in the body. Anti-oxidant and anti-inflammatory (inflammation) work together to get rid of various cancers.

Good for skin
Not only cure for the disease, kale also has good properties keep skin beauty. Green leaves, antioxidants, iron, vitamin C, and E, which encourages the production of collagen preventing wrinkles.

Lose weight
Chewing raw kaleleaves same as burn 34 calories. As much as 1.3 grams of fiber on a piece of kale able to meet the needs of fiber that keeps you full longer and expedite metabolism.