People have used herbs since earliest times. The history of herbs and spices is as long as the history of human being The knowledge of herbs has been handed down from generation to generation for thousands of years. Through Aarogya Samhita website we are trying to hand over this biological and cultural heritage to the next generation. Herbs link the past, present, and future of human life; they are a vital part of our life. We hope Aarogya Samhita will be a convenient reference for those who wish to learn about food nutritional value and it’s amazing facts.
Food Nutritional Value Facts
“Your food itself is medicine”, its true. Do know that your food not only satisfy your hunger but also can work as best medicine. In fact if you follows good eating habits and eating healthy food then you don’t need a medicine. Your food can act as your health saver and keeps you healthy. But how? Simple. You just have to know which food effects how on your health and decide which food you have to eat more and which to eat less according to your metabolism. Food that keeps you fresh, energetic and the one that suits your metabolism is ideal food.
The Food Pyramid
The food pyramid is a visual representation of the types and amounts of food that should be eaten for optimal health. The pyramid is divided into six sections, starting with the smallest at the top and increasing in size moving down the pyramid. The general idea is that people should eat more of the items at the base of the pyramid, and less of the items at the top. The food pyramid is an easy-to-follow guide that helps you to choose the right foods and the right amounts to eat. The food pyramid is divided into five main food groups and is based on the Dietary Guidelines for Americans. The five food groups are: Fruits, Vegetables, Grains, Dairy, and Protein.
- Fruits: Fruits are a great source of essential vitamins, minerals, and antioxidants. They are also high in fiber and low in calories. Eating a variety of fruits can help meet your nutrient needs and provide a variety of flavors and textures.
- Vegetables: Vegetables are a great source of essential vitamins, minerals, and fiber. Eating a variety of vegetables can help you get the nutrients you need, as well as adding flavor and texture to meals.
- Grains: Grains are an important source of energy and nutrients. Whole grains are an excellent source of fiber, B vitamins, and minerals. Choose whole grain breads, cereals, and pastas to get the most nutritional benefit.
- Dairy: Dairy products are an excellent source of calcium, protein, and other vitamins and minerals. Eating dairy products can help you meet your nutrient needs and can be a great way to add flavor and texture to meals.
- Protein: Protein is an important part of a healthy diet. Protein helps build and maintain muscles, organs, and bones. Good sources of protein include lean meats, fish, eggs, nuts, and beans.
By following the food pyramid, you can eat a balanced diet that is low in saturated fat and cholesterol and high in essential nutrients. Eating a variety of foods from each food group can help ensure that you get all the nutrients you need to stay healthy.
Nutritional Value We Need Everyday
The amount of nutrients we need each day depends on age, gender, and physical activity level. Generally speaking, the U.S. Department of Health and Human Services recommends the following daily nutrient intakes for healthy adults:
- Protein: 56-91 grams
- Carbohydrates: 130 grams
- Fiber: 25-38 grams
- Fat: 20-35% of total calories (44-77 grams)
- Vitamin A: 900 mcg
- Vitamin C: 75-90 mg
- Vitamin D: 15 mcg
- Vitamin E: 15 mg
- Vitamin K: 120 mcg
- Calcium: 1000 mg
- Iron: 8 mg
- Magnesium: 400 mg
- Potassium: 4,700 mg
- Sodium: 2,300 mg
- Zinc: 11 mg
Food Health Benefits
Healthy life is happy life. Diet and nutrition are vital keys to control good health. Nature has provided us with mechanisms found predominately in plants to defend against any disease. Everyday in our body thousands of cells gets destroyed and same number of new cells forms. Food is the main source to form new cells. Balanced food not only helps this process but also gives you energy, smartness and makes your brain more sharp. If you know everything about your food benefits, you can shape your health the way want. Here in this website this is my humble try to make you aware of food nutrients, benefits and provide you home remedies that truly works, so as to save your time and money that you spend on medicine. One of the main reasons of using plant products in our everyday diet is that, they are completely side effects free.
Food that Heals
For simplicity and for making it easy to browse we have divided food and their names into general categories. This classification of food done based on the nature of food, its nutrition qualities and impact on the human body. The detailed explanation for particular category is available on the respective page. Along with it’s benefits to human body we have also tried to include the different sources of these foods and also how we can include these food item in our everyday life with simple cooking recipe tips. Here is the list of sections to know food nutritional value.
- Nutritional Value of Fruits: Fruits and vegetables we eat and the lifestyle that we live in has greater impact on our overall health. It is therefore very important understand our food and what kind of nutrition it provides. Once we know all these health benefits we can very well plan our diet the way we want. There are many websites, videos and books available nowadays about fruits and it’s health benefits. Every one is suggesting different approach and it is really hard to choose the one that suits our requirements. Making a wise choice can be challenging. Each body requires different type of nutritional value. Fruits are necessary for building and strengthening the body’s natural immunity and defense mechanisms. Aarogya Samhita has tried to provide nutrition information for some commonly known fruits.
- Nutritional Value of Flowers: There are several varieties of flower, we see around us. Some are popular due to color and some are due to fragrant. Since ancient times growing flowers is often associates with temples. In India flowers has sacred values and many people using it for daily worship and rituals. But flowers are not grown and harvested only for these properties. Many flowers are useful in cosmetics, perfumery and beauty and body care. The toiletry and allied industry uses flowers and their fragrant oils for the manufacture of soaps, toothpastes, face packs, lotions, freshness sachets, toilet waters and hair oils. Flowers are edible too. Some of the earliest edible flowers were planted about 4000 years ago in Egypt.
- Nutritional Value of Grains: Evolution of grains and farming have changed the course of history and in economic terms have greater importance as ingredients in food. The knowledge of farming has been handed down from generation to generation for thousands of years. Wars have been fought and lands conquered for the sake of these plants. No other commodity has played a more pivotal role in the development of modern civilization as grains. In most parts of the world, grains are grown mainly as field crops or on a small scale as a catch crop. Having evolved with grains for thousands of years, our bodies have an innate familiarity with them, recognize them on the deepest levels, and efficiently utilize them. This website is trying to provide more information about grains such as names in different languages, classification, health benefits, nutritional values, storage tips, and recipe guide to demonstrate how to incorporate grains effectively in every day cooking.
- Nutritional Value of Herbs and Shrubs: The history of herbs and shrubs is as long as the history of human being. People have used these plants since earliest times. Even today we continue to depend on herbs for many of our newest medicines. Herbs are also useful in culinary preparations, perfumery and cosmetics. Many medicinal herbs are also food, oil and fiber plants and have always been useful for a range of purposes. Herbs are also powerful adaptogens, increasing the body’s ability to adapt to the ever changing environment and stressors of life.
- Leafy Green Veggies: Dark green leafy veggies have been an essential factor in health care. As it is a great source of chlorophyll, It nourishes the deep inner ecology of our systems on a cellular level. Eating green vegetables dramatically expand exposure to protective natural chemicals and reduces risk of multiple diseases. It is possible to prepare leafy vegetables in number of ways to extract their active ingredients for internal and external use. Eat these vegetables raw as well as cooked. Also extracts from green veggies are useful as infusions, decoctions, macerations, tinctures, fluid extracts, teas, juices, syrups, poultices, compresses, oils, ointments and powders.
- Medicinal Plants: Plants and people indeed have a unique connection in them. Apart from using plants as food, they have been useful for many other uses. Plants also have the power to change our physiological functioning. They have social and religious significance too. Due to their medicinal properties, plants have been the mainstay of folk medicine in many cultures. Even today they are very popular among the people from less developed countries, where pharmaceutical drugs are unavailable or unaffordable. Because of their antioxidant and antimicrobial properties they are essential ingredients in beauty care as cleansing agents, infusions, skin toners, moisturizers, eye lotions, bathing oils, shampoos and hair conditioners, cosmetic creams, antiseptic and anti tanning lotions and creams, improvement of complexion and purifying blood.
- Nuts and Dry Fruits: Nuts and dry fruits are very useful in many home remedies as well as in natural cures. This section is fully dedicate to understand medicinal benefits and nutritional value of nuts and fry fruits. Does dry fruits increase weight? Which dry fruit is good for skin glow? How many Anjeer should be eaten daily? Which is better for brain – almonds or walnuts ? Who is the king of dry fruits? Once you know the property and nature of specific spice then it will be easy for you to use it next time in dishes as per requirement. We are also explaining preservation techniques to enhance the safety and quality of foods with minimal use of synthetic additives or preservatives.
- Spices: Spices are among the most versatile and widely used ingredients in food processing. Indian spices and condiments are very popular all over the world. History and culture of these spices are not only available in Rig Veda and Indian Vedas but also found references in Bible and Quran. These spices attracted many foreigners to India in history and found these spices as precious as diamonds and textiles. Even during this modern era India is not only largest producer but also largest exporter of spices, this is why India is popular as home of spices. Apart from their traditional role in flavoring and coloring foods, they have been increasingly useful as natural preservatives and for their potential health promoting properties. In addition to imparting flavor and taste, they play a major role in food preservation by delaying the spoilage of food. There are variety of ways to use these spices – whole, raw, ripen, dried, powdered, and pieces. Apart from taste it adds color, aroma, flavor and pungency. Due to their medicinal properties these spices are useful in the formation of medicines, perfumes, cosmetics, essential oils, pharmaceutical, incense stick, and in religious rituals like “Yadnya”.
- Vegetables: Vegetables are globally recommended by registered physicians as a consistent part of diet. Once you have a better understanding of the role of vegetables and fruits on health, you can easily opt for healthy lifestyle. Greater consumption of variety of vegetables and fruits helps you to lower use of meat, margarine, sugar, and fat. This will definitely help you to tackle obesity and cardiovascular diseases. Vegetarian diet not only helpful for decreasing diseases but also for lengthening longevity.
- Dairy Products: Discover top 5 healthiest dairy products. Is it good to drink milk everyday? What are two nutrients found in dairy products? Learn advantages and disadvantages of dairy products.
- Miscellaneous: What are the 3 Superfoods? What is the first thing you should drink in the morning? What foods help burn belly fat?
Nutritional Value We Get From Food
- Carbohydrates: Carbohydrates are a type of macronutrient found in food that provide energy for the body. They are composed of carbon, hydrogen, and oxygen atoms and are classified as either simple or complex carbohydrates. Simple carbohydrates, such as sugars, are broken down quickly by the body and provide an immediate boost of energy. Complex carbohydrates, such as starches and fiber, are broken down more slowly and provide a sustained release of energy. Foods high in carbohydrates include grains, fruits, vegetables, and legumes. Eating a balanced diet with a variety of carbohydrates is important for good health. Carbohydrates are found in a variety of foods, including grains, fruits, vegetables, legumes, nuts, and seeds. Foods that are particularly rich in carbohydrates include bread, cereal, potatoes, rice, pasta, beans, lentils, fruits, vegetables, and milk.
- Proteins: Proteins are large molecules made up of amino acids, which can be found in all living organisms. Proteins are essential for the structure, function, and regulation of the body’s cells, tissues, and organs. They are involved in virtually all of the body’s metabolic activities, including energy production, growth and repair, immune response, and hormone production. Proteins are composed of a combination of 20 different amino acids, which are linked together in a specific order determined by the genetic code. This code is stored in DNA molecules within the cell. Proteins can be divided into two main categories: structural proteins, which provide structure and support for the body, and functional proteins, which are involved in all the body’s metabolic activities. Examples of structural proteins include collagen, keratin, and elastin. Examples of functional proteins include enzymes, hormones, and antibodies. Protein is a macronutrient found in many foods. Good sources of protein include lean meats, fish, poultry, eggs, dairy products such as butter milk, legumes, nuts, and seeds.
- Fats: Fats are a type of nutrient that is essential for the body to function properly. Fats provide energy and help the body absorb and store vitamins. They also provide the building blocks for cell membranes, hormones, and other important compounds. Fats are found in a variety of foods, including oils, nuts, butter, and animal products. Eating the right kinds of fats in the right amounts can help reduce the risk of heart disease and other chronic diseases. Fats can come from a variety of sources including plant-based sources such as nuts, black seeds, and avocados, and animal-based sources such as eggs, butter, and lard. Other sources of fat include dairy products such as whole milk and cheese, as well as processed foods such as margarine and vegetable oils.
- Vitamins: Vitamins are organic compounds that are found in food and are essential for the body’s normal functioning. They help the body to metabolize food, grow and develop, and stay healthy. Examples of vitamins include A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid), B12, C, D, E, K. Vitamins are found in a wide variety of foods. Here are some examples:
- Vitamin A: sweet potatoes, carrots, cantaloupe, spinach, kale, eggs
- Vitamin B: fortified cereals, yogurt, beef, salmon, eggs, lentils, kefir, green tea, coffee
- Vitamin C: oranges, bell peppers, chili, broccoli, strawberries, papaya, elephant’s foot yam, ginger, curcumin
- Vitamin D: fortified milk and orange juice
- Vitamin E: almonds, sunflower seeds, spinach, avocado, shrimp, castor oil
- Vitamin K: kale, spinach, Brussels sprouts, avocado, prunes
- Minerals: Minerals are naturally occurring inorganic substances that have a characteristic chemical composition, a crystal structure, and a unique physical properties. Examples of minerals include quartz, diamond, gold, silver, copper, iron, zinc, and mica. Minerals are necessary for human life, as they are essential for our bodies to function properly. They act as catalysts in many biochemical reactions and are essential for the formation of bones and teeth. Minerals are naturally occurring inorganic substances that are found in the Earth’s crust. Common sources of minerals include rocks and soil, as well as bodies of water such as oceans, lakes, and streams. Many minerals are also found in plants and animals, and some are even found in food sources such as fruits and vegetables. Examples of mineral sources include salt, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, fluoride.
- Water: It is vital for all known forms of life, even though it provides no calories or organic nutrients. Water is an essential nutrient for healthy living and is a key part of the food pyramid. It helps to regulate body temperature, aids digestion, helps to transport nutrients and oxygen throughout the body, and removes waste products. Water is also important for maintaining fluid balance in the body, as well as for providing lubrication for the joints and muscles. Without enough water, the body cannot function properly. Common sources includes drinking water, other beverages, and food with high water content such as fruits and vegetables.
Traditional Indian Diet for All Nutritional Value
The traditional Indian diet is based on whole grains, lentils, legumes, vegetables, and fruits. Milk and dairy products, such as yogurt and cheese, are also part of the diet. Traditional Indian cuisine is known for its flavorful use of herbs and spices, such as turmeric, cumin, coriander, ginger, and chili peppers. The Indian diet is rich in fiber and low in fat. It includes a variety of plant-based foods, such as fruits, vegetables, legumes, nuts, and seeds. These foods provide essential vitamins and minerals, such as vitamin C, iron, and calcium. The Indian diet is also low in saturated fats, trans fats, and cholesterol. It contains a moderate amount of healthy monounsaturated and polyunsaturated fats, such as omega-3 fatty acids. Eating a healthy, balanced diet is key to maintaining good health. A diet that is rich in fruits, vegetables, and healthy fats, as well as low in processed foods, is recommended. Additionally, eating a variety of foods is important for ensuring adequate nutrient intake. Here is the list of all vegetarian food sources, which are high in all nutrients.
- Carbohydrates: Chapati / Roti, Sabzi / Curry like (Aloo Gobi, Rajma, Palak Paneer), Dal (Such as Dal Tadaka), Rice (Includes Kichdi, Pulao), Snacks (Batata Vada, Samosa)
- Rajma (Kidney Beans): Rajma is a popular North Indian dish which is rich in protein. It is a great source of essential minerals and dietary fibre.
- Chana Dal (Split Chickpeas): Chana dal is a nutritious lentil dish which is great for vegetarians looking for high protein content.
- Soyabean: Soyabean is a rich source of proteins and other essential nutrients. It is a great way to add protein to your diet without having to eat meat.
- Paneer (Indian Cottage Cheese): Paneer is a popular Indian cheese which is high in protein and calcium. It can be used in many different dishes and is a great source of protein for vegetarians.
- Almonds: Almonds are a great source of protein, healthy fats, and other essential nutrients. They can be eaten as a snack or added to dishes to increase the protein content.
- Amaranth (Rajgira): Amaranth is a nutritious grain which is high in protein and other essential nutrients. It can be used in a variety of dishes and is a great way to increase your protein intake.
- Quinoa: Quinoa is a popular superfood which is rich in protein and other essential nutrients. It can be used in a variety of dishes and is a great way to increase your protein intake.
- Chia Seeds: Chia seeds are a great source of protein and other essential nutrients. They can be added to smoothies, salads, and other dishes to increase the protein content.
- Peanuts: Peanuts are a great source of protein and other essential nutrients. They can be eaten as a snack or added to dishes to increase the protein content.
- Lentils: Lentils are a great source of protein and other essential nutrients. They can be used in a variety of dishes and are a great way to increase your protein intake.
- Vitamins: Spinach, Broccoli, Sweet Potato, Beetroot, Carrot, Cauliflower, Green Peas, Kale, Asparagus, Avocado, Okra, Turnip, Brussel Sprouts, Cabbage, Tomato, Garlic, Cucumber, Bell Peppers, Celery, Lemon, Chyawanprash
- Fats: Coconut, Avocado, Almonds, Chia Seeds, Sesame Seeds, Cashews, Walnuts, Peanuts, Flaxseeds, Ghee, Sunflower Seeds,
- Fiber: Amaranth, Oats, Barley, Kidney Beans, Chia Seeds, Flax Seeds, Quinoa, Broccoli, Brussels Sprouts, Potatoes, Spinach, Artichokes, Raspberries, Apples, Pears, Peas
- Minerals: Prunes, Dates, Raisins, Jaggery, Honey, Garlic, ginkgo biloba