Healthy Vegetables in our daily life - Part III
We might use many vegetables in our daily food preparation but we might don't know the real values or vitamins, minerals it have. I am providing few details which i came across through parents, friends,etc. You have to consult doctor for medicinal problems below is for few handy tips.
Ivy gourd (Kovakkai/Coccinia grandis) - This vegetable is very good for diabetic patients because this regulates the insulin secretion. The glucokemi in ivy gourd will bring down the blood sugar level to required level. Amla is also equally healthy for diabetic patients. It can be preserved and dried for use. We used to make dry curry which can be consumed with roti or rice. Next time if you see this vegetable in market buy and include in your diet. One of the low GI vegetable. Women avoid during pregnancy and breast feeding. This vegetable is anti-inflammatory, anti-oxidant rich.
Brinjal (Katharikai/ Aubergine) - Brinjal is nutrition rich in soluble fiber, water content, regulates the high blood cholesterol level, good anti-oxidant, rich in vitamin A and B complex (b1,b3, b5 & b6), minerals like potassium, calcium, fiber, folic acid,etc. Good for diabetic and people suffering from high blood pressure. This is soft vegetable easily digestible. We used to make dry curry using brinjal and garlic so the medicinal value of both vegetable can be consumed.
Chow chow (Chayote/Banglore brinjal) - The fruit and seed is rich source of dietary fiber, vitamin C, Vitamin B complex, folates. Contains more water content, less in calorie so consumed during summer to cool the body. Have anti-inflammatory properties and good for heart (cardiovascular). The plant is a perennial climber. Minerals like potassium, phosphorus, zinc, copper,iron,less amount of antioxidant. While peeling the vegetable sticky fluid will come and to avoid this chop the vegetable to large portion and dip in water and rub well to remove the sticky fluid. They you can make into small cube to make kootu or sambhar.
Broad beans (Avarakkai) - Increases the haemoglobin content. Very rich source of omega 6 fatty acid, potassium,folate, phosphorus,dietary fiber , protein and water content. Also contains little amount of other minerals, vitamins A, C and fatty acid, amino acid, both soluble and insoluble fiber. Due to complex carbohydrate take care. Good source of vitamin b1. Regulate the blood and improves heart function
Plantain (Vazhakkai) - Good source of calories, dietary fiber to improve bowel movement & reduce constipation. Rich in vitamin A,C when compared to ripe banana, also contains b complex like B6, potassium. Little amount of iron, magnesium, phosphorus present in this vegetable. You can make dry curries using this plantain and gravies.
We might use many vegetables in our daily food preparation but we might don't know the real values or vitamins, minerals it have. I am providing few details which i came across through parents, friends,etc. You have to consult doctor for medicinal problems below is for few handy tips.
Ivy gourd (Kovakkai/Coccinia grandis) - This vegetable is very good for diabetic patients because this regulates the insulin secretion. The glucokemi in ivy gourd will bring down the blood sugar level to required level. Amla is also equally healthy for diabetic patients. It can be preserved and dried for use. We used to make dry curry which can be consumed with roti or rice. Next time if you see this vegetable in market buy and include in your diet. One of the low GI vegetable. Women avoid during pregnancy and breast feeding. This vegetable is anti-inflammatory, anti-oxidant rich.
Brinjal (Katharikai/ Aubergine) - Brinjal is nutrition rich in soluble fiber, water content, regulates the high blood cholesterol level, good anti-oxidant, rich in vitamin A and B complex (b1,b3, b5 & b6), minerals like potassium, calcium, fiber, folic acid,etc. Good for diabetic and people suffering from high blood pressure. This is soft vegetable easily digestible. We used to make dry curry using brinjal and garlic so the medicinal value of both vegetable can be consumed.
Chow chow (Chayote/Banglore brinjal) - The fruit and seed is rich source of dietary fiber, vitamin C, Vitamin B complex, folates. Contains more water content, less in calorie so consumed during summer to cool the body. Have anti-inflammatory properties and good for heart (cardiovascular). The plant is a perennial climber. Minerals like potassium, phosphorus, zinc, copper,iron,less amount of antioxidant. While peeling the vegetable sticky fluid will come and to avoid this chop the vegetable to large portion and dip in water and rub well to remove the sticky fluid. They you can make into small cube to make kootu or sambhar.
Broad beans (Avarakkai) - Increases the haemoglobin content. Very rich source of omega 6 fatty acid, potassium,folate, phosphorus,dietary fiber , protein and water content. Also contains little amount of other minerals, vitamins A, C and fatty acid, amino acid, both soluble and insoluble fiber. Due to complex carbohydrate take care. Good source of vitamin b1. Regulate the blood and improves heart function
Plantain (Vazhakkai) - Good source of calories, dietary fiber to improve bowel movement & reduce constipation. Rich in vitamin A,C when compared to ripe banana, also contains b complex like B6, potassium. Little amount of iron, magnesium, phosphorus present in this vegetable. You can make dry curries using this plantain and gravies.
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