9 Nutrition for Healthy Skin

Healthy skin, not only requires care from the outside but also need the intake of nutrients from food. Here are some foods and nutrients that can help you get healthier and brighter skin.

1. Water

Water keeping the root of skin stay moist, reduce fine lines and wrinkles, helps cells absorb nutrients and remove toxins. In addition, water is also improving blood flow, keep skin glowing.

2. Selenium

Selenium is a mineral that helps protect skin cells from free radicals. In addition, these minerals also function to prevent cancer. You can get selenium from foods such as brazil nuts, button mushrooms, shrimp, lamb, cod, tuna, salmon, beef, scallops, sardines, crab, and whole-wheat pasta.

3. CoQ10:

Coenzyme Q10. CoQ10 is a powerful antioxidant that is naturally produced in the body. Antioxidants protect the skin and the body's cells from free radical damage. In addition, CoQ10 is also involved in energy production and immune system function. You can get antioxidants from oily fish such as salmon and tuna, organ meats such as liver, and whole grains.

4. Antioxidants for healthy cells

Antioxidants prevent or slow the cellular damage caused by free radicals. This damage will cause the signs of aging, such as wrinkles and dry skin. Antioxidants can be found in all kinds of food, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, pumpkin, spinach, sweet potatoes, peppers, soybeans and orange.

5. Vitamin A for skin repair.

Wanna have a bright and smooth skin? Add intake of oranges, carrots or cantaloupe. Fruits and vegetables are rich in vitamin A, which helps maintain the skin layer moisture. In addition, you can also get vitamin A from green leafy vegetables, eggs, and low fat dairy products such as cheese and milk.

6. Vitamin C protect from the sun.

Vitamin C helps protect skin from the sun. In addition, vitamin C also repair damage caused by free radicals. Free radicals are generally damaging skin fibers such as collagen and elastin. This vitamin can be obtained from red peppers, citrus fruits, papaya, kiwi, broccoli, and green vegetables.

7. Vitamin E: improve skin health.

Vitamin E is another antioxidant that can prevent skin damage from the sun. Vitamins also act as anti-inflammatory and strengthens the immune system. This vitamin can be obtained from vegetable oils, nuts, seeds, olives, spinach, asparagus, and green vegetables.

8. Essential fatty acids.

Essential fatty acids like omega-3 and omega-6 oils help produce the skin's natural protective layer and prevent the appearance of acne. You can get these essential fats from olive oil and canola oil, flaxseed, walnuts, and other types of fish such as salmon, sardines and mackerel.

9. Healthy oils.

Some types of oils rich in essential fatty acids more than other oils. Virgin olive oil, for example, more rich in fatty acids than other types of commercial oil. These oils help moisturize the skin and keep the skin looking and feeling healthy.

Guava Health Benefits and Nutrition Fact

Guava, the familiar magical fruit in our life, have multiple health benefits. The fruit is very rich in vitamin C and some minerals that can counteract many degenerative diseases, as well as maintaining physical fitness. The leaves and bark contains antibacterial substances that can cure several diseases.

Guava tree is branched plant shrubs. Parts of this plant are often used for various purposes are bark, leaves, and fruit.

Utilization of bark and leaves in the health field has a long history and still continues to this day. Guava leaves are often used for the treatment of diarrhea, gastroenteritis, and other complaints related to digestion.

Guava leaf is rich in flavonoids, especially quercetin. These compounds have antibacterial activity and contributing to the antidiarrheal effects. Polyphenols found in the leaves is known to have antioxidant activity.

Just like guava leaves, bark of this plant has antibacterial activity. Extracts from both parts of this plant are toxic in vitro against some bacteria that cause diarrhea, such as Staphylococcus, Salmonella, Shigella, Bacillus, Escherichia coli, Clostridium, and Pseudomonas.

The most important part of the guava plant, are fruit. Guava fruit can be consumed in the form of fresh or processed into various products such as jam, jelly, pasta, and juices.

Guava fruit is said to be very special because it has a high content of nutrients, such as vitamin C, potassium, and iron. In addition, it is also rich in non-nutritional substances such as dietary fiber, components carotenoids, and polyphenols. Guava fruit is free from saturated fatty acids and sodium, low fat and energy, but high in dietary fiber.

Vitamin C content of guava fruit is about 87 mg, twice that than sweet orange (49 mg/100 g), five times higher than orange, as well as eight times, than lemon (10.5 mg/100 g). Compared guava, levels of vitamin C in guava is far greater, that is 17 times higher than water guava (5 mg/100 g)

Health Benefits of Guava

1. Treating Dysentery

Guava is rich in astringents (compounds that make gums feel tighter and fresh after chewing guava leaves or eat raw guava). The content in guava astringent alkaline and have disinfectant and anti-bacterial capabilities, thus help cure dysentery by microbial slime formation by inhibiting the activity of mucus than dysentery-causing bacteria in the gut.

2. Heart Health

Fresh Guava is very rich in potassium, even more than bananas per 100 g of fruit weight. Potassium is an important component than cell and body fluids that helps control heart rate and blood pressure.

3. Healthy Brain Function

Vitamin B on guava health plays an important role in brain function. Guava is rich in vitamin B3 and B6. Vitamin B3, also known as niacin which serves to stimulate brain function and improve blood flow, and vitamin B6, also known as pyridoxine, is an important nutrient for brain and nerve function.

5. Treating coughs and colds

Perhaps there are few who know that guava useful for treating coughs and colds. Its use is still raw fruit by way of the juice. Raw guava juice or guava leaves really help relieve cough and cold by loosening respiratory tract disinfectant throat, reducing mucus, breathing and lungs and inhibiting microbial activity.

6. Cancer prevention, anti-aging, and increase body resistance

Guava is low in calories and fat but contains essential vitamins among others, mineral, and antioxidant poly-phenolic compounds and flavonoids play an important role in cancer prevention, anti-aging, and increase endurance.

7. Healthy Skin

Studies show that lycopene in guava young can prevent skin damage than the effects of UV rays and provides protection from prostate cancer.

8. Sources of vitamin B complex

Guava is also a source of B-complex vitamins such as pantothenic acid, niacin, vitamin B6 (pyridoxine), vitamin E, and K, and minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.

9. Helps treat dengue fever

Guava leaf extract can also increase the number of platelets in the blood. Platelet numbers will decline drastically in patients with dengue fever so easy bleeding. Further tests also prove that the guava leaf extract is not toxic at all (safe for consumption).

Nutrition Fact of Guava

The content of guava fruit (100 gr)

Calories 49 cal

Vitamin A 25 SI

Vitamin B1 0.02 mg

Vitamin C 87 mg

Calcium 14 mg

Hydrate Charcoal 12.2 grams

Phosphorus 28 mg

Iron 1.1 mg

Protein 0.9 mg

0.3 grams of fat

Water 86 grams.

Oregano Health Benefits And Nutrition Fact

Benefits of Oregano Leaves for health is very much. Oregano (Origanum vulgare) is a plant which is used as a spice, especially in Italian cuisine. Not only has a distinctive aroma, but reversed usefulness in cooking, oregano also offer health benefits. In ancient Greece, oregano is used for the symbol of joy. This plant was first grown on the plantation of Mount Olympus. Long oregano plants approximately 20-80 cm, widely grown in the Mediterranean, Central Asia and South Asia. The leaves are tiny hard stalk.

These leaves have a bitter taste. However, because the characteristic aroma of fragrant and warm, the leaves are so popular as a spice mainstay in Europe. Dried oregano scent stronger than fresh ones. For Italian food, oregano widely used for pizza, pasta sauce, and spaghetti. As for Greek food, used for salads, as well as additional oil spray mixture of lemon and olive oil, as a friend grilled fish or meat. Oregano is also used of the Turks for more flavor meat dishes, such as roasted lamb or kebabs.

Oregano contains compounds carvacrol, thymol, limonene, pinene, ocimene, and caryophyllene. The leaves and stems that support the flowers on this plant are antiseptic, antispasmodic, carminative, cholagogue, expectorant, stimulant and tonic. Oregano can be eaten immediately to overcome fever, influenza, abdominal pain, and pain due to menstruation.

Additionally, oregano also has properties that can soothe and help the body during sleep. Leaves with fragrant aroma is also rich in thymol, powerful antiseptic function when used as an external medicine. Oregano is widely sold in supermarkets in the form of fresh leaves or chopped and dried and packaged in small bottles.

Health Benefits Of Oregano

1. Boost immunity

Oregano leaves contain iron, manganese, and vitamin A. Eating fresh oregano routinely been able to improve your immune system.

2. Digestion

compound of thymol and carvacol in oregano is useful in treating disorders of the digestive system and stomach. Way is by drink a glass of water mixed with two to three drops of oil of oregano.

3. Relieves Menstrual cramps

Oregano is also known as a pain reliever when menstruation. You just chew some fresh oregano leaves three times a day to reduce menstrual pain

4. Fever Drug

With high fever, oregano also be used to lower your body temperature. Simply mix a few drops of oregano oil with a glass of water and drink three to five days.

5. Antibacterial

Oregano oil contains antibacterial and antivirus. You can use oregano oil to treat skin infections.

6. Heart Health

This exotic herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure caused by high sodium. Manganese and copper are used by the body as co-factors for the antioxidant enzyme, superoxide dismutase. Iron helps prevent anemia. Magnesium and calcium are important minerals for bone metabolism.

7. Source of Vitamin C

Fresh Oregano is an excellent source of antioxidant vitamin, vitamin C. Vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Oregano Nutrition Fact

Oregano is a proven super "functional food". This herb is one of the foundation bases of healthy Mediterranean diet in addition to olive oil, fish and lots of greens, herbs and vegetables.

100 g of oregano herb provides:

Dietary fiber- 107% (Percent of RDA) (RDA- Recommended daily allowance)

Folates- 69%

Pyridoxine- 93%

Vitamin-C- 83%

Vitamin-A-230%

Vitamin-K- 518%

Iron- 550%

Manganese-203%

Carotene-ß- 4112 mcg.

Whenever possible, buy fresh leaves over the dried form of the herb since it is superior in flavor and rich in many vital vitamins and anti-oxidants like beta-carotene, vitamin C, and folates.

Health Benefits And Nutrition Value of Dragon Fruit

There are many health benefits of dragon fruit. Dragon fruit is a beautiful fruit with an intense color and shape, the flowers were breathtaking. Like blooms at night, this fruit also called Moonflower, Queen of the night, and the Lady of the Night. Usually the fruit is dark red, it can also be found in yellow or pink.

Dragon fruit was originally known as pitaya. This night-flowering cactus plant is also known as strawberry pear, skogkaktus, pa-ni-ni, catobarse and long gou. Originating in Mexico and South America, this fruit is now also grown commercially in Asia.

Dragon fruit have a taste similar to that of kiwi fruit, pear and watermelon. There are a lot of seeds in the dragon fruit. Apparently the seeds are unsaturated fats that are good for health because it lowers good cholesterol and expel the bad cholesterol.

Dragon Fruit Nutritional Values:

Here is the nutritional value of dragon fruit in 100 grams of fruit:

•      Niacin - 1.3 mg
•      Riboflavin - 0.044 mg
•      Thiamine - 0.0 mg
•      Vitamin C - 9 mg
•      Vitamin B3 - 0.43 mg
•      Vitamin B2 - 0.045 mg
•      Vitamin B1 - 0.043 mg
•      Iron - 0.65 mg
•      Phosphorus - 36.1 mg
•      Calcium - 8.8 mg
•      Carotene - 0.012 mg
•      Crude fiber - 0.9 g
•      Fat - 0.61 g
•      Ash - 0.28 g
•      Protein - 0.229 g
•      Moisture - 83 g
•      Others - 0.68 g

Benefits of Dragon Fruit For Health

1. Dragon fruit is a good source of antioxidants, prevents and protects from free radicals that cause cancer and other health detriments from entering your body.
2. This fruit helps to neutralize toxic substances such as heavy metals. In addition, high blood pressure and cholesterol levels can be reduced by eating a dragon.
3. Consume dragon fruit because it helps to fight cough and asthma.
4. This dragon fruit has a high amount of vitamin C and helps in the healing of bruises and wounds quickly and boost the immune system.
5. Vitamin B2 is present in dragon fruit acts like a multivitamin and helps to repair and restore the loss of appetite.
6. Vitamin B1 in this fruit helps in increasing the production of energy and also in the metabolism of carbohydrates.
7. Due to the presence of vitamin B3, helps in lowering bad cholesterol levels. It improves the appearance of your skin by smoothing and moisturizing it.
8. Other benefits of dragon fruit is improving eyesight and prevent hypertension.
9. Because it is a good source of phosphorus and calcium, strengthens bones, helps in tissue formation and teeth healthy.
10. Regular consumption of dragon fruit help weight loss, thus creating a balanced body.
11. Dragon fruit is also very helpful in reducing blood sugar levels in people with type 2 diabetes.

Dragon fruit is very versatile and can be served in many ways. Dried dragon fruit can be added in salads. This creates a healthy chewy texture. It can also be used as a topping in pizzas. If you are fond of eating breads, you can make your own dragon fruit jam or preserves. As a dessert, it is great to eat a fresh pitaya or dragon fruit as a whole or as a compliment to ice cream. You can even use it as an ingredient in your homemade cocktail.

Nutrition Value And 15 Health Benefits Of Broccoli

Broccoli has long been known as one of the vegetables that are healthy because of the various benefits and nutritional value in it. Broccoli not only contain antioxidants including vitamin C, broccoli is also a natural source of folic acid. Intake of folic acid helps prevent heart disease. Green vegetables and also potentially protect against the development of cancer.

Broccoli is one of the foods that are full of nutrients, but it has a low calorie, other than that, this vegetable is also often a healthy choice for those who want to lose weight.

Broccoli Nutrition Facts

Here are raw Broccoli nutrition fact per 100 g based on USDA

Energy	141 kJ
Carbohydrates	6.64 g
Sugars	1.7 g
Dietary fiber	2.6 g
Fat	0.37 g
Protein	2.82 g
Water	89.3 g
Vitamin A equiv.	31 μg
beta-carotene	361 μg
lutein and zeaxanthin	1403 μg
Thiamine	0.071 mg
Riboflavin	0.117 mg
Niacin	0.639 mg
Pantothenic acid	0.573 mg
Vitamin B6	0.175 mg
Folate	63 μg
Vitamin C	89.2 mg
Vitamin E	0.78 mg
Vitamin K	101.6 μg
Calcium	47 mg
Iron	0.73 mg
Magnesium	21 mg
Manganese	0.21 mg
Phosphorus	66 mg
Potassium	316 mg
Zinc	0.41 mg

Health benefits of Broccoli

1. Anti cancer

The American Cancer Society recommends eating broccoli and other cruciferous vegetables because they contain anti-cancer phytochemicals. Epidemiological studies indicate that a diet rich in broccoli can reduce the risk of some types of cancer such as breast cancer, colon cancer and lung cancer.

2. Anti aging

Broccoli also has anti-aging properties that can reverse the effects of aging.

3. Helps digestion

Broccoli is rich in fiber, which aids digestion and helps prevent constipation.

4. Detoxifying

The presence of vitamin C, sulfur amino acids make broccoli a very good antidote. Broccoli helps eliminate free radicals and toxins like uric acid from the body.

5. Help control diabetes

Broccoli is rich in chromium, which is known to help regulate insulin and diabetes control.

6. Boost the immune system

Broccoli is a good source of vitamin C, an essential nutrient that helps maintain the immune system.

7. Keeping healthy eyes

Studies have shown that beta-carotene in broccoli can protect the eyes against macular degeneration and prevent cataracts.

8. Protects against ultraviolet radiation

Researchers found that the compound sulforaphane in broccoli helps reduce skin damage and inflammation caused by exposure to UV radiation.

9. Strengthen bones and prevent osteoporosis

Because it is rich in calcium, magnesium, zinc, and phosphorus, broccoli helps maintain strong bones and keep the bones strong. Eating broccoli is very beneficial to the elderly and pregnant women, because people are more susceptible to osteoporosis.

10. Preventing anemia

Anemia is usually directly related to iron deficiency. Iron and folatyang acid found in broccoli can help prevent iron deficiency anemia.

11. Helping a healthy pregnancy

Broccoli is a good source of folate which helps prevent neural defects such as spina bifida in the fetus. All women need a source of folate during pregnancy.

12. Reducing the risk of Alzheimer's disease

A study showed that a diet high in folate may reduce the risk of Alzheimer's disease and broccoli is one of the foods that contain this substance.

13. Lowering cholesterol and high blood pressure

Broccoli is rich in cholesterol-lowering fiber, chromium and potassium fiber that can help lower cholesterol and control blood pressure.

14. Reducing the risk of heart disease

Lutein is a carotenoid contained in broccoli can prevent thickening of the arteries in the heart, thus reducing the risk of heart disease, especially stroke.

15. Weight loss when dieting

Broccoli is very low in calorie content. Approximately 146 grams of broccoli contains less than 50 calories and therefore broccoli is very good for people who want to lose weight. Therefore, it would be better if you could eat broccoli every day as a healthy food.

How to Cook Broccoli

• Before Cooked broccoli should be cleaned first by rinsing with cold water, but do not soak. Because of by soaking broccoli can remove most of the nutrients contained in it.
• In order for vitamins contained in broccoli is not lost in processing broccoli should be cooked briefly, no more than 5 minutes.
• Boil broccoli will eliminate the important nutrients in it, ie 50% of folate in broccoli will be lost.
• Cooking broccoli by steaming is much better to maintain the positive benefits and efficacy of these vegetables. But if you still want to cook broccoli by boiling, use the amount of water that is not too much, and boil the broccoli in a pan covered so as not to waste a lot of vitamins through the steam that comes out during the boiling process.
• When wanting cook broccoli, you should cook the stems first (approximately 1-2 minutes), followed by cooking flowerets. This is because part of the stalk harder and takes longer to cook.

How to Store Broccoli

Broccoli sometimes does not last long. How to save the broccoli is one of the problems that often arise separately. Good storage is stored in a plastic bag, then put in the fridge. Do not wash the broccoli when will be saved. The vegetables should be eaten as soon as possible is to maintain the freshness and nutrition

Health Benefits of Ginger And Nutrition Fact

Ginger is a spice and medicinal plants that rich in benefits. Ginger (Zingiber officinale) is a rhizomes plant, which are very popular as a spice and medicinal materials. Having a dominant spicy flavor due ketone compound, named zingeron. with the taste a lot of people use it as a drink to warm the body.

There are 3 kinds of ginger, big white ginger, small white ginger, and red ginger. Big white ginger has a large and bulging rhizome, small white ginger has a rhizome rather flat and slightly bulging. While red ginger rhizome color red but its size is smaller than the small white ginger.

In principle, ginger consists of hundreds of chemical compounds active. Each of these compounds are known to have certain properties for the body. Phenol compounds, for example, shown to have anti-inflammatory effects and been found helpful for treating joint disease, and muscles tense. In addition to phenol, ginger also contains zingilberene and Shogol. This compound is well known as an anti-oxidant and also effective against cancer and heart disease.

Other important compounds found in ginger are essential oils. This oil is beneficial to reduce pain, as anti-imflamasi, and good bacteria exterminator. Essential oils are also known contributing a characteristic aroma of ginger. Meanwhile, the sensation of spicy ginger comes from zingiberen and zingiberol that also found in the essential oil.

Health Benefits of Ginger

Ginger is proven to have many medicinal benefits that an effective cure various kinds of diseases. Here is a list of properties and health benefits of ginger :

1. Preventing travel sickness

Ginger is effective in preventing travel sickness. The effectiveness of ginger beat hangover medication that is widely available in the market. In addition, ginger also efficacious relieve morning sickness or nausea that often affects pregnant women.

2. Cure bloating

Extracts of ginger is very beneficial for those who suffer from bloating and pain. Ginger can be used to treat indigestion and irritable bowel.

3. Preventing Heart Disease

Recent studies have shown that ginger extract useful to maintain heart health. Ginger may help preventing the atherosclerosis. The benefits of ginger is similar to aspirin that can reduce blood clotting. Ginger can also help maintain healthy cholesterol levels and improve blood circulation.

4. Treating Inflammation

Ginger contains a compound called gingerol. These compounds responsible for aroma and anti-inflammatory properties. When searching for anti-inflammatory drugs make sure drugs had gingerol content.

5. Treating Cold & Cough

Such as aspirin, gingerol can be used to reduce fever and cough. Using ginger means it will suppress the emergence of side effects as they are contained in the chemical drugs.

6. Treating Arthritis

Extracts of ginger is also beneficial for people with arthritis and osteoarthritis. Ginger is believed to contain components that can inhibit COX. COX is one of the chemicals the body that is responsible for onset of inflammation. COX inhibitor prescription drugs usually have a variety of side effects that could be detrimental. Ginger, a natural herbal offer similar benefits without side effects.

7. Pain relievers and Stiff Joints

In clinical trials, ginger was able to relieve pain, improve joint movement and reduce swelling commonly associated with rheumatoid arthritis. Ginger can also help relieve back pain and migraine headaches.

8. High Blood Sugar and Blood Pressure

Ginger is useful for treating people with high blood sugar and high blood pressure. Besides ginger, turmeric is also known as a spice a has similar properties.

9. Anti Allergy

Ginger together with grape seed extract, can help reduce fever and similar problems that occur during allergy season. People with allergies will be pleased to hear that ginger does not cause drowsiness and other side effects commonly accompanies antihistamines (anti-allergy).

Ginger Benefits For Beauty

Here are the benefits of ginger for beauty and how its use:

1. Smoothing hair

Rough and dull hair can be softened with ginger. The content of essential oil in it can soften and scent the hair. Combined with olive oil, essential oils will strengthen the ginger. Make 2 tablespoons ginger juice, mixed with 2 tablespoons of olive oil. Stir well, apply on hair and scalp. Let stand for 25 minutes and Wash as usual, do 2 times a week.

2. Normalize oily skin

Ginger is great for treating oily skin, some minerals contained in ginger would eliminate oil, mixed with some other ingredients such as sea salt, cinnamon and nutmeg.

Take sea salt, ginger is grated, ground cinnamon and a teaspoon of nutmeg. Mix together and add enough water until the pasta and can apply. Apply on face, leave 20 minutes, rinse with cold water until clean.

3. Prevents premature aging

Aging skin, such as dullness, wrinkles and sagging making appearances become less attractive. The combination of ginger, coffee, avocado and cinnamon leaf oil will take care of the skin to stay young.

Mix one cup of coffee powder, half a cup of avocado or avocado oil that has been destroyed, a teaspoon of ginger that has been shredded, and a few drops of cinnamon leaf oil. Stir all ingredients until well blended. Spread the herbs throughout the body, while a massage circle. Rinse with water to clean, do two to three times a week.

4. Smooth the skin

One of the easiest ways to smooth the skin is take advantage of ginger and pomegranate. Ginger serves to calm and clear the dirt on the skin. While vitamin C in pomegranates can smooth the skin.

Take two tablespoons of grated ginger, mixed with the juice of a pomegranate. Apply on face, leave 20 minutes and rinse with clean water. Perform 2 days.

5. Remove dead skin cells

Ginger granules will gently remove dead skin cells. when combined with sea salt and orange peel will further strengthen the functions of ginger.

Mix two cups of sea salt, two tablespoons of orange peel slices and three drops of ginger juice. Stir well, apply on the body with a circular massage. Rinse with cold water. Do it once a week.

6. Smoothing your feet

Leather soles are usually coarse and thick. but your feet can be smoothed with a mixture that consists of ginger, brown sugar, aloe vera, honey and oatmeal.

Create a potion that consists of red sugar, aloe and oatmeal each 2 tablespoons. All the ingredients are mixed and add the lemon juice, grated ginger and honey respectively 1 tsp. Stir all ingredients, apply on the sole of the foot evenly, let stand 5 minutes. Rub gently so that all dirt and dead skin cells shed. Rinse with clean water and do it once a week.

Nutrition Fact of Ginger

Nutritional value per 100 g based on USDA
Energy	333 kJ
Carbohydrates	17.77 g
Sugars	1.7 g
Dietary fiber	2 g
Fat	0.75 g
Protein	1.82 g
Thiamine	0.025 mg
Riboflavin	0.034 mg
Niacin	0.75 mg
Pantothenic acid	0.203 mg
Vitamin B6	0.16 mg
Folate	11 μg
Vitamin C	5 mg
Vitamin E	0.26 mg
Calcium	16 mg
Iron	0.6 mg
Magnesium	43 mg
Manganese	0.229 mg
Phosphorus	34 mg
Potassium	415 mg
Sodium	13 mg
Zinc	0.34 mg

Health Benefits And Nutrition Fact Of Pepper

Pepper (Piper nigrum L) save a lot of health benefits. Pepper is known as herbs and spice, pepper also has many benefits as a drug. Not many people know that black pepper has more healthy properties. Pepper is very useful when used in a variety of recipes and as a spice.

Pepper is very important in components of world cuisine and is widely known as an important trade commodity in the Old World. In the past they were very expensive so be one of the triggers of European exploration to East Asia to master the trade, and thus began the history of the colonization of Africa, Asia, and America.

There are two types of pepper that popular, black pepper and white pepper. White pepper is pepper plucked when ripe. Then peel the skin by soaking in water for two weeks, then dried in the sun for three days. While black pepper is a pepper that are picked when mature but still green skin, and no soaked, dried immediately.

Nutritional Facts of Pepper:

Pepper has high content of Vitamins especially Vitamin K, besides Vitamin A and C. Similarly the dietary fiber content is high. Pepper has no cholesterol and it is very low in sugar content.

Some of the benefits of pepper for our health:

Weight loss

Pepper contains a chemical known as capsaicin, which is the ingredient that makes peppers, has hot properties. Capsaicin is also good to help you lose weight. Capsaicin is commonly found in weight loss pills and some other supplements. How capsaicin can help us lose weight? The answer is very simple. Capsaicin is actually burning up calories and fat with its thermal properties. Feeling the heat we feel when eating a pepper contains many will be able to burn fat.

Arthritis

Capsaicin also acts as an anti-inflammatory which makes it works to reduce the swelling and pain in those who suffer from arthritis.

Cancer

A study by British scientists at the University of Nottingham and other studies by the American Association of Cancer Research reported that capsaicin found in peppers are actually able to kill certain cancer cells, especially prostate cancer cells.

Headache

The content of capsaicin in pepper can also serve to block neuropeptide known as substance P, which is the main transmitter of pain to the brain. So when we are eating pepper pain in the head will be able to alleviate the symptoms.

Nasal congestion

This one may seem a bit obvious. Hot pepper caused by capsaicin can clear your sinuses. It even helps to fight sinus infections with air duct cleaning. This means we really can breathe easier with the help of this pepper.

Stomach pain

Peppers could not cure heartburn, but at least they can prevent the disease. The heat from the pepper can kill bad bacteria in the stomach and intestines that is the cause of stomach ulcers.

High blood pressure

Pepper, chili in general has a lot of flavanoids, Vitamin C and Vitamin A, which is a substance that can lower a person's blood pressure.

Heart health

Too much fluid in the body can be bad for your heart. With the abundance of fluid around the heart wall will result in a strain on the heart and it is potentially harmful cardiac performance. One sign of too much fluid retention is a swollen ankle. Other symptoms, difficulty breathing, because too much water can suppress lung.

Why pepper can help maintain a healthy heart? Because pepper causes us to sweat and the more we sweat the fluids in the body is reduced.

Anti-oxidants

Because of flavanoids and vitamins found in pepper so it is good for anti-oxidant, which means they work in the bloodstream to help the body fight anything that threatens the cells damage.

Health Benefits And Nutrition Fact Of Coffee

Probably most people who consume coffee assume that coffee can only eliminate sleepiness. But more than that, There are so many benefits we can get from coffee. As long as the experts expect the positive benefits of coffee comes from caffeine, but now experts also found that other components of these beverages, such as magnesium, lignans, and chlorogenic acid, has benefits that are not less important.

The results of the epidemiological studies showing a coffee addict low risk to colon cancer. Based on research by Rachel, the components of this positive regulation of blood sugar and insulin release so effective in preventing diabetes.

Coffee, especially the type of arabica and robusta, also contains nutritional components (protein, amino acids, carbohydrates, lipids, and minerals). Coffee also contains non-nutritional components that are bioactive compounds for flavor and preservatives, such as caffeine and chlorogenic acid.

Consumption of caffeine in normal amounts is also advantageous because the use of the stimulant effects of caffeine can give a temporary and harmless. Their effects on the nervous system is to prevent sleepiness, increase sensory perception, speed of mind, and reduce boredom.

Health Benefits of Coffee :

1. Lower breast cancer risk

Approaching the menopause, women who consumed four cups of coffee a day had a reduced risk of breast cancer by 38 percent, according to a study published in The Journal of Nutrition. Coffee releasing phytoestrogens and flavonoids that can restrain tumor growth. However, consumption of less than 4 cups will not get this benefit.

2. Protecting the skin

Consumption of 2-5 cups of coffee a day may help lower the risk of nonmelanoma skin cancer by 17 percent. Caffeine can stimulate the skin to kill the precancerous cells, and also stop the growth of tumors.

3. Protecting teeth

Coffee contains caffeine which has antibacterial and nonstick capabilities, so it can keep the bacteria that cause tooth layer gnawing holes. Drinking a cup of coffee every day is proven to prevent the risk of mouth cancer by half. Compounds found in coffee may also limit the growth of cancer cells and damage DNA.

4. Assist the fat burning process

Researchers from the Australian Institute of Sport, as mentioned in Good Health, found that one cup of coffee can trigger the muscles to use fat as an energy source instead of carbohydrates. Another fact, according to Dr. Michael Colgan, author of Optimum Sports Nutrition, as released Live Strong, fat burning can be increased up to 100 percent when consuming caffeine before exercise.

5. Preventing diabetes

People who consume 3-4 cups of regular coffee or decaf coffee (with caffeine levels are reduced) will reduce the risk of developing type II diabetes by 30 percent. Chlorogenic acid may help prevent insulin resistance, which is a sign of this disease.

6. Improve brain power

Drinking coffee regularly may also help reduce the risk of dementia and Alzheimer's, as well as Parkinson's. The antioxidants contained in coffee counter brain cell damage and help the neural network to work more optimally so that the brain works better.

7. Protect the heart and prevent strokes

Coffee contains antioxidants that can help withstand the adverse effects of inflammation in the arteries. And black coffee drinkers as much as 1-2 cups per day had a lower risk of stroke than those who drank no coffee.

8. Preventing neurological disease

Caffeinated coffee drinkers are less likely to develop Alzheimer's and Parkinson's disease. The content of antioxidants in coffee will prevent cell damage associated with Parkinson's. While caffeine will inhibit inflammation in the brain, which is often associated with Alzheimer's.

9. Maintaining liver health

Based on an analysis of nine studies found that coffee may reduce the risk of liver cancer by 43%.

10. Making better endurance

The researchers also found that cyclists are allowed to take a sip of coffee while on riding a bike, being able to go further than just drinking water. Research from the UK showing that caffeine can increase endurance and leg muscle strength.

11. Prevent gallstones

Gallstones grow when the mucus in the gallbladder trapping crystals of cholesterol. Xanthine, which are found in caffeine, will reduce the risk of mucus and storage. Two cups of coffee or more each day will help this process.

12. Helps relieve headaches

Research shows, 200 milligrams of caffeine can help relieve headaches, including migraines.

Side Effects of Coffee

Caffeine as the main content of coffee is an addictive stimulant. Caffeine affects the cardiovascular system such as increased heart rate and blood pressure. The negative impact comes when you consume to excess.

Because of the caffeine content in coffee is quite a lot, is not recommended for a pregnant woman to consume coffee as it can cause miscarriage.

Coffee Nutrition Fact

Caffeine is the main component of coffee. Average caffeine content in various types of coffee is as below:

• Espresso-100mg
• Drip coffee-115-175mg
• Instant-65-100mg
• Brewed-80-135mg
• Decaf, instant-2-3mg
• Decaf, brewed-3-4mg

Other compounds found in coffee are carbohydrates, lipid, vitamins and minerals. Besides this, there are more than thousand compounds likely to present in coffee. The qualities and quantities of these compounds may vary depending upon processing of coffee.

General nutrition facts for coffee include about 0.01g of total fat, 0mg cholesterol, about 1mg of sodium, approximately 14mg of potassium, about 0.01g of total carbohydrates and nearly 0.04g of proteins. This amount is for serving size of 1 fl oz. Coffee with sugar and milk, if served 10fl.ozs, contains about 1gm of total fat, about 5mg cholesterol, approximately 70mg sodium and nearly 16gm of total carbohydrates. It consists of 4% calcium. Coffee consists of numerous trace minerals such as Niacin, Thiamin, Magnesium, Phosphorous, folate and Manganese.

Daily suggestions to enjoy caffeine

Daily suggestions to enjoy caffeine is 200 milligrams. The dose is usually equivalent to two to three cups of coffee. These suggestions come from the Food Standards Agency, which warned that caffeine can be bad for health.

Cashew nuts Benefits And Nutrition Fact

Cashew nuts are a delicious snack and have many health benefits. Cashew nut contains polyunsaturated fat and monounsaturated fat, which is high. Both of these fats can increase your body's health. Cashew nuts also contain phosphorus, magnesium, copper, and high amounts of tryptophan. In addition, nuts are a source of vitamin B, potassium, and folic acid is good. Cashew nut contains more than 80 nutrients, no cholesterol content in it. Iron and calcium is also found in cashew nuts, although in small quantities.

Cashew nuts can increase blood pressure, but this only occurs in cashew nuts that contain sodium (salt) in high numbers. So, for people who have high blood pressure, you should look for cashew nuts that contain little or no salt at all.

Originally from Brazil, cashews spread to other regions including Africa and India, and is now the most widely produced bean in the world. cashew nuts popularity is not only due delicious taste but also the nutritional value it contains.

Nutrition Fact of Cashew nuts

Cashews contain 5 g of protein for every ounce. In addition, cashew nuts also contain 82.5 mg (21 percent of the daily intake) of magnesium, which is protective against high blood pressure and works with calcium to promote strong bone structure.

Cashew nuts have no cholesterol, so it is good for people with heart problems. In addition, there are also monounsaturated fat content that helps produce good cholesterol and improve blood circulation smooth. Cashews contain less saturated fat than other nuts such as almonds and walnuts.

Cashew nuts also contain high fiber so good for digestion and help you lose weight if consumed in moderation (too much eating cashew nuts actually cause weight gain).

Nutritional value per 100gr

Carbohydrates: 30.19 grams
Dietary fiber: 3.3 grams.
Sugar: 5.91 grams.
Fat: 43.85 grams
Protein: 18.22 grams
Thiamine: 0.42 milligrams
Riboflavin: 0.06 mg.
Niacin: 1.06 milligrams.
Pantothenic acid: 0.86 milligrams.
Vitamin B6: 0.42 mg.
Folic acid: 6%
Vitamin C: 0.5 mg.
Calcium: 37 milligrams.
Iron: 6.68 milligrams.
Magnesium: 292 milligrams
Phosphorus: 593 milligrams
Potassium: 660 milligrams
Zinc: 5.78 mg

Health Benefits of Cashew nuts

Here are 5 health benefits of eating cashew nuts:

1. Weight loss.

Approximately 75% of the fat contained in cashew nuts are unsaturated fats (unsaturated fats) which is a good fat. In addition, cashew nuts contain a high amount of fiber. Good fats make cashew nuts can help you lose weight and give more energy to the body. Cashew nuts also helps facilitate the body's metabolism.

2. Improve heart health and reduce levels of bad cholesterol.

Monounsaturated fats (monounsaturated fats) helps improve heart health. They are found in the Mediterranean diet. Eating cashew nuts can increase good cholesterol and reduce bad cholesterol levels.

3. Reduce the risk of cancer.

The content of antioxidants and vitamins that are high in cashew nuts helps to eliminate free radicals in the body. Cashews may help boost the immune system and kill cancer cells that develop in the body.

4. Improve brain function.

Cashews may help increase oxygen to the brain. Cashew nuts play an important role in enhancing memory. This is because polyunsaturated fats and monounsaturated fats for the production of brain cells. The brain relies on two types of fat, and cashews have a high content of both fat.

5. Strengthen bones.

Magnesium is found in cashew nuts help promote strong bone structure in the body. Magnesium is found approximately 82.5 mg / oz in cashews. Magnesium along with calcium, helps support muscle and bone structure.

Cashew nut allergy

Of the various types of nuts, cashews and walnuts are two types that most commonly cause allergic reactions. As peanut allergy and shellfish allergy, cashew nuts allergy symptoms can be severe and may be fatal.

People who have allergies to cashew nuts should avoid nuts completely. When experiencing an allergic reaction, seek medical help.

Here are the signs and symptoms of cashew nuts allergy:

1. Anaphylaxis

Anaphylaxis is a cashew nuts allergy symptoms are most severe. This phenomenon is most common in peanut allergies and bee stings. A person experiencing anaphylaxis will usually experience severe swelling of the face and throat. Swelling can narrow the airways, triggering breathing difficulties. People who experience anaphylaxis may experience shock phase anaphlactic. This condition causes a decrease in blood pressure and if it does not receive immediate medical attention could be fatal.

2. Swelling

Cashew allergies can cause severe swelling. Swelling can occur on the face and throat. Swelling may also occur in other areas of the body. When accompanied by a rash, swelling may be lighter but parts of the body can appear anywhere.

3. Vomiting or Diarrhea

Vomiting and diarrhea are the body's natural way to get rid of impurities or toxic substances from the body. Someone who has cashew nuts allergies may experience vomiting or diarrhea. If left untreated, it can cause dehydration.

4. Skin rashes

Skin rashes can occur in mild or severe degree. Because peanut allergies tend to be more severe than other food allergies, a person may experience itching or eczema.

5. Difficulty Breathing

Breathing difficulties arise due to swelling of the face or throat. Cashew allergies can also cause wheezing or asthma. If there is difficulty breathing, contact your doctor immediately. Difficulty breathing can become serious in a short time so that potentially fatal.

Health Benefits and Nutrition Fact of Candlenut

Candlenut is a type of herb that has many benefits. Candlenut or Aleurites Mollucana. In addition to be a spices, Candlenut are included in Euphorbiaceae tribe can overcome various digestive problems such as bloody bowel movements, diarrhea, dysentery, abdominal pain, constipation, fever, mouth sores, and toothache.

The herb known by western society as the Candleberry, Indian Walnut and Cadlenut, is now widespread in tropical regions. The plant height reaches about 15-25 feet. The leaves are pale green. Peanuts have a diameter of about 4-6 cm. Seeds contained in it has a protective coating that is very hard and contains a lot of oil, allowing it to be used as a candle.

In Japan, candlenut tree bark is researched and utilized for healing tumors, and research is still being developed. While in Indonesia and Malaysia, candlenut is transformed into a culinary spice flavor meals. Changing the food to be more delicious.

Nutrition Fact of Candlenut

In candlenut, many contained saponins, falvonoida, and polyphenols. Many researchers have proved that these components have a very big significance for health. The content of micronutrients contained in candlenut for example are proteins, fats, and carbohydrates.

Potassium, phosphorus, magnesium, and calcium is the dominant mineral in candle nut. It also contains iron, zinc, copper, and selenium, in small amounts.

Approximately 53 percent of the candlenut is fat. However, these fats are unsaturated fats that are not only able to reduce levels of LDL, but also prevent blood clots which cause heart attacks and strokes.

candlenut other essential ingredients are vitamins, folate and phytosterols that can damage forming enzyme of cholesterol in the liver, thus inhibiting the formation of cholesterol.

There are two types of protein in candlenut nut, the essential and nonessential amino acids. One function of the amino acid is an amino acid for growth as found in all tissues and form proteins and antibodies.

Nonessential amino acids that prominent in the candlenut, the glutamic acid and aspartic acid. The presence of glutamic acid gives a sense of pleasure in the tongue, so the candlenut, could be an alternative substitute flavoring dishes such as MSG.

Health Benefits of Candlenut

1. The oil from the candlenut is an irritant and is used on the scalp to promote hair growth.
2. The pulped seed kernels are used in poultices to relieve headaches, fevers, swollen joints and sores and ulcers on the skin.
3. In Java the bark decoction is given for dysentery, while the hot leaves are used for headaches and gonorrhoea for which purposes they are applied topically to the body.
4. The leaves and bark have been found to have antiviral and antibacterial properties, while the methanol extract of the leaves has hypolipidemic effects.
5. The leaves have pain-killing properties believed to be due to their flavonoids content.
6. The nuts from the tree may be used in cooking as a substitute for macadamia nuts, but should not be eaten raw as they contain saponins and other toxic substances.

 Candlenut culinary use

Candlenut mainly grown for its seeds; which after being processed is often used in Indonesian and Malaysian cuisine. In Java, candlenut is also used as a thick sauce that is eaten with vegetables and rice. Candlenut is similar in taste and texture with macadamia, which also has a similar oil content. Candlenut also burnt and mixed with pasta and salt to create spices typical of Hawaii, called inamona. Inamona are the main cooking spices to make a traditional Hawaiian poke.

Star Fruit Health Benefits And Nutrition Fact

Many benefits can be obtained from the star fruit. Star fruit (Averrhoa Carambola) has efficacy as an antipyretic and expectorant, so it can be used for treating coughs in children. The fruits that contain lots of vitamin C has its benefits as anti inflammation, analgesic, and a diuretic, so it is good for healing coughs, ulcers, sore throat, a fever, to overcome the problem of diabetes, and cholesterol. Its vitamin C content is high also good to eat cancer patients. Roots starfruit also believed to cure headaches and joint pain. While the leaves can be used to treat stomach ulcers, purulent skin inflammations and boils

Despite many benefits, for people with kidney disease should be careful with this fruit because it contains a lot of oxalic acid that is harmful to them.

Nutrition Fact Of Star Fruits

Star fruit is one of the very low calorie tropical fruits. 100 g fruit just provides 31 calories, which is much lower than than any other popular tropical fruits. Nonetheless, it has an impressive list of essential nutrients, antioxidants, and vitamins required for well-being.

Nutritional value per 100 g based on USDA
Energy	128 kJ
Carbohydrates	6.73 g
Sugars	3.98 g
Dietary fiber	2.8 g
Fat	0.33 g
Protein	1.04 g
lutein and zeaxanthin	66 μg
Thiamine	0.014 mg
Riboflavin	0.016 mg
Niacin	0.367 mg
Pantothenic acid	0.391 mg
Vitamin B6	0.017 mg
Folate	12 μg
Choline	7.6 mg
Vitamin C	34.4 mg
Vitamin E	0.15 mg
Calcium	3 mg
Iron	0.08 mg
Magnesium	10 mg
Manganese	0.037 mg
Phosphorus	12 mg
Potassium	133 mg
Sodium	2 mg
Zinc	0.12 mg

Health Benefits Of Star Fruit

Sources of vitamins A and C

As a source of vitamins, especially vitamin A and C, starfruit effective as an antioxidant in the fight against free radicals. The fruit is also able to help prevent the spread of cancer cells, increase endurance and prevent canker sores.

Lowering cholesterol levels

Starfruit contains pectin that is able to bind cholesterol and bile acids contained preformance intestines and helps expenditures. In addition, this fruit can also reduce levels of bad cholesterol in the body.

Rich in fiber to improve digestion

High fiber content, making starfruit useful to improve digestion. Star fruit contains insoluble dietary fiber. Insoluble dietary fiber plays an important role in keeping the digestive system and lowers blood cholesterol. High levels of potassium and low sodium, also suitable as a hypertension drug. For those who are overweight, starfruit good choice because it contains low calories.

Treating cough

Flowers have a sweet starfruit As with antipyretic and expectorant properties. Flowers sweet starfruit can be used for treating coughs in children. starfruit tree roots can also be used for headaches and joint pain (arthritis). If there is a star fruit in the market, do not hesitate to buy.

Anti-microbial ingredients

Star fruit contains an antimicrobial agent against certain types of diseases such as microbial Bacillus cereus, E. coli, Salmonella typhi and Staphylococcus aureus.

Sources of vitamin B

Star fruit contains vitamin B, especially vitamin B5 (pantotenik acid) that help lower cholesterol in the blood, and vitamin B9 (folic acid), which helps reduce the risk of heart disease and stroke.

Pay Attention

Star fruit is one of the plant sources that contain highest concentration of oxalic acid; 100 g of fresh fruit contains 50,000-95,800 ppm of oxalic acid. Oxalic acid has been considered as anti-nutrient compound as it interferes with absorption and metabolism of several natural minerals such as calcium, magnesium etc. It also predispose to a condition known as oxaluria, which leads to the formation of oxalate kidney stones. In some people with impaired kidney function, its consumption would result in renal failure and may cause death. People with known kidney disease should avoid eating star fruit.

Further, Star fruit, like grapefruit, has been found to interact adversely with many drugs. Some of the compounds in carambola irreversibly inhibit cytochrome P450 3A4 isoenzymes (3A4) in the intestines and liver. This resulting increase in drug levels leads to adverse effects and/or toxicity. It is therefore, strongly advised to consult your healthcare practitioner before eating star fruit or its products if taking any kind of pharmaceutical drugs.

Eggs Nutrition Fact and Health Benefits

As we know eggs have many nutrients and benefits that required by the body. Eggs as a protein source has many advantages, among others, the most complete amino acid content than other foods such as fish, meat, chicken, tofu, tempeh, etc.. Eggs have a delicious flavor so loved by many people. Eggs also serves in a variety of food processing. In addition, egg, including food sources of protein that are relatively inexpensive and easy to find. Almost all people need the eggs.

Nutritionists said, breakfast with boiled eggs before the kids go to school can help them increase energy and improve their brain power. Unborn baby has an IQ higher when mothers regularly consume two eggs daily intake.

Nutrition Fact of Eggs

Nutrient content of eggs is known high, especially protein which reached 15%. Besides protein, eggs other content including various vitamins, minerals, antioxidants and good fats. Egg Nutrition is diverse, making it on the list of super foods.

The study, published in the Journal of the American College of Nutrition (2000) showed that those who ate at least four eggs per week had lower cholesterol levels than those who only eat one egg per week or who do not eat eggs at all.

The study, conducted by researchers at the Harvard School of Public Health shows the content of cholesterol in eggs does not have a negative impact on blood cholesterol levels in healthy people.

Besides the content of other eggs are good for health such as vitamin A, D, E and some vitamin B. The minerals in it such as calcium, sodium, magnesium, phosphorus potassium, iron, zinc and selenium. Egg yolks are rich in carbohydrates, making it a good food to meet energy needs. Carotenoids lutein and zeaxanthin, help maintain eye health.

There are also eggs from chickens fed special. This egg contains extra nutrients, such as omega-3 fatty acids and some nutrients such as vitamin E and lutein were higher.

Hard boiled chicken egg Nutritional value per 100 g based on USDA
Energy	647 kJ
Carbohydrates	1.12 g
Fat	10.6 g
Protein	12.6 g
Water	75 g
Vitamin A equiv.	149 μg
Thiamine	0.066 mg
Riboflavin	0.5 mg
Pantothenic acid	1.4 mg
Folate	44 μg
Vitamin B12	1.11 μg
Choline	294 mg
Vitamin D	87 IU
Vitamin E	1.03 mg
Calcium	50 mg
Iron	1.2 mg
Magnesium	10 mg
Phosphorus	172 mg
Potassium	126 mg
Zinc	1.0 mg
Cholesterol	424 mg

Health Benefits of Eggs

Here is the Important Benefits Of Eggs you need to know:

1. Improve Concentration

Good nutrition affects a child's ability to learn. Research has shown that eating a balanced breakfast that includes eggs may increase the child's concentration, Analysis, Reading Skills, Behaviour, Better Exam Results.

2. Maintaining a Healthy Body

Eggs are the best source of complete protein containing amino acids that are most important to the human body. Eggs help control calorie absorption rate in the body. When managing your weight, Eggs are the food choices that provide the maximum amount of nutrients. Eggs are a great nutritional value for those trying to lose weight and maintain a healthy weight.

3. Brain Development

Choline, a substance that is found in egg yolks, stimulates brain development and function. Because of the importance of brain development, but the child's is not produced by the body in sufficient quantities, regular consumption continued to be provided as a diet. Two large eggs for adults as recommended daily intake.

4. Improve Vision Acuity

Lutein and zeaxanthin are antioxidants found in egg yolks and is believed to help improve vision and reduce the risk of age-related macular degeneration (the leading cause of blindness in people over the age of 65 years), as it can prevent the risk of cataracts.

5. Prevent Blood Clots

Eating eggs may help reduce the risk of heart attack and stroke to prevent blood clots. An important antioxidant called selenium found in eggs that inhibit clot formation in certain doses.

6. Healthy Pregnancy

Choline is an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and lactating women.

7. Strengthen Bones and Immune

Eggs are an important source of vitamin D, which is important in strengthening bones and boost immunity.

8. Maintain Healthy Hair and Skin Healthy

Eggs contain protein and sulfur together to help in the development of hair and skin health.

9. Prevent Breast Cancer

A study found that women who consumed at least 6 eggs per week had a 44% lower risk of breast cancer.

Pear Health Benefits And Nutrition Fact

Pear has much benefit for health. Most of those who consume this fruit because fruit is soft texture and sweet taste. But you should know that pear is rich in fiber, antioxidants and nutrients that are fitting for just snacking but still healthy.

Pear are an excellent source of natural fiber which is good for your heart. It is observed that the fiber in pears can lower cholesterol in the body. Even this miraculous fruit may reduce the risk of stroke by 50 percent.

In terms of health, pears are a good source of fiber and vitamin C. Additionally, pears also contain potassium, calcium, vitamin A, sugar, and protein. The fiber contained in a pear insoluble fiber, which means that the pear has a good efficacy as a purgative. Stone cells found in the flesh of pears to reduce polyps in the colon, thereby reducing the risk of colon cancer. Most of the content of vitamin C and fiber, pears are the fruit skin. In addition it is also said a pear is beneficial to reduce the inflammation of the mucous membranes, colitis, gallbladder disorders, arthritis, and gout.

Pears, which belong to the genus Pyrus, is a plant that grows in many parts of the world, from the coast to temperate climates, from western Europe to northern Africa and Asia.

There are 30 species of pear, Pyrus communis include, Pyrus nivalis, and Pyrus salicifolia. Pears and apples are two related plants, so some fruit species is sometimes difficult to distinguish. But in fact they can be distinguished easily. The meat has a pear stone cells, whereas apple. If apple can float in the water, pears will sink.

Nutrition Fact of Pear

Pear fruit is one of the very low calorie fruits. Pear contain good quantities of vitamin C. Fresh fruits provide about 7% of RDA per 100 g. Pear also is moderate sources of antioxidant flavonoids phyto-nutrients such as beta-carotene, lutein and zea-xanthin. These compounds, along with vitamin C and A, help the body protected from harmful free radicals. The fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6).

Pears Nutritional value per 100 g based on USDA
Energy	239 kJ
Carbohydrates	15.23 g
Sugars	9.75 g
Dietary fiber	3.1 g
Fat	0.14 g
Protein	0.36 g
Thiamine	0.012 mg
Riboflavin	0.026 mg
Niacin	0.161 mg
Pantothenic acid	0.049 mg
Vitamin B6	0.029 mg
Folate	7 μg
Choline	5.1 mg
Vitamin C	4.3 mg
Vitamin E	0.12 mg
Vitamin K	4.4 μg
Calcium	9 mg
Iron	0.18 mg
Magnesium	7 mg
Manganese	0.048 mg
Phosphorus	12 mg
Potassium	116 mg
Sodium	1 mg
Zinc	0.1 mg

Pear Health Benefits

Here are some benefits of pear you must know:

1. Soothes digestion. Pectin and fiber in pears helps stop diarrhea and tannins can soothe an irritated digestive tract.

2. Keeps you hydrated. Pears are water-rich fruits can meet your fluid intake in the body.

3. Lowering cholesterol. Pear has a high pectin content (higher than apple). That's what makes it effective for reducing cholesterol levels in the body. Pectin absorbs fat in the intestines before they are absorbed through the blood stream.

4. Boost the immune system. Pears contain many vitamins like A, K, C, B2, calcium, B3, B6, minerals, magnesium, potassium, and copper. Thus, the pear is great for keeping the immune system.

5. Fruit hypoallergenic. For those of you who have problems with food sensitivities, pear fruit is hypoallergenic, which has no side effects for people with certain allergies.

6. Prevent cancer. Hydroxycinnamic acid content found in pears can prevent stomach cancer and lung cancer.

7. Against Alzheimer's. According to recent research from Cornell University, pear skin antioxidant quercetin to fight Alzheimer's disease. So, should you eat a pear with the skin.

8. Prevent Osteoporosis. Pears contain boron that the body needs to maintain calcium, which can help prevent osteoporosis.

9. Good for People with Diabetes. Besides high in fiber, pears also have a fairly low glycemic index, so it is a safe snack for people who suffer from this diabetes. This fruit able to prevent spikes in blood sugar and help control blood glucose levels.

Pears are popular in the form of fresh, canned, juice, or dried. Pear can also be made in the form of jelly or jam, usually mixed with other fruits. Pear can be mature at room temperature, it will even mature faster if placed near a banana. Cooling in the refrigerator will slow down the ripening process.

Eggplant Benefits And Nutrition Fact You Must Know

Eggplant (Solanum melongena) is rich in benefits. Plants that came from India can be easily found around us. Besides its high fiber and rich in vitamins B, eggplant also contains minerals such as magnesium and manganese. Color purple eggplant contains anthocyanins that can prevent high blood pressure and hepatosis (vitamin E deficiency disease). Anthocyanins can also improve vision at night. Eggplant is also beneficial to reduce fat and cholesterol and lower the blood sugar in our body. Eggplant extracts can inhibit the enzyme that cause of type 2 diabetes.

In many countries, the eggplant is often used as traditional medicine for various diseases such as nervous, nervous spasms and convulsions due to content of strychnine, scopolamine, scopoletin, and skoparon present in eggplant fruit. In addition, the eggplant is also used to treat epilepsy.

These vegetables can also treat diseases such as measles, chicken pox, alcohol dependence and burns. Eggplant is dried in Korea is often used to treat diseases such as rheumatism, lumbago and stiff hips.

Nutrition Fact of Eggplant

Eggplant is very low in calories and fats but rich in soluble fiber content. It contains good amounts of many essential B-complex groups of vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3). These vitamins are essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.

Further, this vegetable is an also good source of minerals like manganese, copper, iron and potassium. Manganese is used as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium.

Nutritional value per 100 g based on USDA
Energy	104 kJ
Carbohydrates	5.88 g
Sugars	3.53 g
Dietary fiber	3 g
Fat	0.18 g
Protein	0.98 g
Thiamine	0.039 mg
Riboflavin	0.037 mg
Niacin	0.649 mg
Pantothenic acid	0.281 mg
Vitamin B6	0.084 mg
Folate	22 μg
Vitamin C	2.2 mg
Vitamin E	0.3 mg
Vitamin K	3.5 μg
Calcium	9 mg
Iron	0.23 mg
Magnesium	14 mg
Manganese	0.232 mg
Phosphorus	24 mg
Potassium	229 mg
Zinc	0.16 mg

Health Benefits of Eggplant

1. Lowering tense nerves
The content of scopoletin and scoparone contained in eggplant believed to reduce the psychological shock and reduce stress. Besides eggplant also can prevent epilepsy and other causes of stress.

2. Preventing Cancer Risk
According to a study in Japan, proving that eggplant is one of the vegetables that can prevent cancer risk. This is caused by the content of inhibitors in these vegetables.

3. Prevent Atherosclerosis
Based on the results of experiments conducted on rabbits, that rabbits given menunjukankan eggplant continuously proven to reduce fat in their arteries so as to avoid the risk of atherosclerosis.

4. Lowers Risk of Heart Attack
Because fiber content, beta carotene and anti-oxidants that high makes eggplant, becoming one of the plants that can prevent someone from having a heart attack when consumed regularly.

5. Lowering Hypertension

Eggplant has a degree or amount of potassium is quite high at around 217mg / 100gram. Potassium content is high enough to effectively prevent hypertension.