Showing posts with label leafy greens nutrition chart. Show all posts
Showing posts with label leafy greens nutrition chart. Show all posts

Sep 12, 2018

Health benefits of Ponnanganni keerai

Ponnanganni keerai is an aquatic plant of Asian origin grown in tropical and subtropical regions. There are two varieties of ponnanganni keerai. One is with green leaves called nattu ponnanganni and the other is with pink leaves called seemai ponnanganni.

nattu ponnanganni keerai


Nutrition facts

Ponnanganni keerai/100 gms contains

Calories Of Energy
 73
Protein
 5 grams
Fat
 1 gram
Carbohydrate
 12 grams
Dietary Fiber
 3 grams
Minerals
 2 grams
Calcium
 510 mg
Phosphorous
 60 mg
Iron
 2mg
Water
 77%

The leaves also contain hydrocarbons, oleanic acid rhamnoside, methylene cycloartenol, stigmasterol etc.

seemai ponnanganni keerai

Health benefit

In different countries, people use ponnanganni leaves as remedy for different health issues in addition to using it as a vegetable in regular diet. The leaves and the plant are widely used in fresh and dried forms in Indian Ayurveda and Siddha medicine as a cure for various ailments.

Ponnangannni keerai and its plant are used in various forms both in external applications and for internal consumption. The flowers which are in white colour also have medicinal properties and is good for the eye.

Benefit 1: Eye care

Ponnanganni keerai or leaves are one of the best sources for treatment of eye related problems. Fresh leaves are applied as such on the eye lids to cure inflammation in the sebaceous glands of the eyelids. It also cures chronic inflammation in the eyes and conjunctivitis. The paste prepared from the leaves are applied tropically on the affected areas to draw out from the body stings and spines. Powdered dry ponnanganni leaves are applied externally to remove the effect of poison due to snakebites. It can be applied along with other first-aids given for snake bites.

Benefit 2: Reduces body heat

The oil extracted from the leaves can be deeply rubbed on the scalp and allowed to remain for about 15 minutes and then shampoo washed. This method reduces the body heat to the normal level and keeps the eyes cool. By repeating the process periodically at regular intervals it helps good hair growth also.

Benefit 3: Enhances energy level

Consuming a mixture of ponnanganni juice with cow’s milk enhances the body strength and vitality. Goat milk also can be substituted for cow milk. Consuming every day, in the mornings a teaspoon of the extract of ponnanganni leaves mixed well with coconut oil improves the overall energy level of the body.

Benefit 4: Piles

Constipation and piles including bleeding problems can be cured by ponnanganni leaves. Regular consumption of this green helps to improve digestion, prevent constipation and cure problems including IBS – Irritable bowel syndrome.

Benefit 5: Liver care

In Indian medicine ponnanganni keerai is used as a cholagogue, gastrointestinal agent, which stimulates the bile flow (bile is an emulsifying agent produced in the liver which aids digestion of fats).

Benefit 6: Cures Asthma

Consumption of two tablespoons of ponnanganni juice with one or two garlic cloves cures intermittent fever, continuous cough and asthma.

Benefit 7: Improves breast milk

Consumption of cooked ponnanganni keerai and the soft stems of the plant helps lactating mothers by improving breast milk besides maintaining the health of the liver.Breastfeeding mothers can include about 2 tablespoons of the cooked green to their lunch diet. It would be an ideal accompaniment for rice along with ghee. It provides essential EFAs as well as improves lactation in new mothers.

Benefit 8: Helps weight gain

Those who are underweight, can consume ponnanganni leaves after cooking with tuvar dhal and ghee to gain weight. You can consume this like a soup or eaten along with rice.

Benefit 9: Cures headache

When the fragrance of the dried (powdered) leaves are inhaled, it provides relief from headache and dizziness. The same oil explained above can be used to cure headaches.The extract of the leaves has the ability to stop vomiting and reduces nausea too.

Who should not consume ponnanganni leaves?

It is safe to consume this green and can be consumed by everyone. It is good for toddlers as well as for pregnant women. Keep the consumption moderate and consume the leaves thrice a week.

How to buy ponnanganni leaves?

Buy leaves that are fresh and green. Yellow leaves are not ideal for consumption and should be avoided. Organic greens are always the best. These leaves can be cultivated easily and can be part of your kitchen garden.

Aug 17, 2018

7 Green Leafy Foods with Nutritional Information



Leaf Cabbage or Kale

Leaf Cabbage or Kale
Leaf cabbage has built up notoriety for being a standout amongst the most sound plant nourishment accessible, with an abnormal state of supplements in its takes off. At the point when contrasted with different plants, it is bring down in particular supplements—for example, kale contains less calcium than does spinach, collard greens, and arugula—so once more, it is essential to pivot diverse plant leaves through your eating routine. Kale can be somewhat hard to bite when crude, so take a stab at rubbing the leaves in olive oil, or softly steaming before eating them.

Spinach
Spinach

Spinach was Popeye's green of decision all things considered—it is considerably higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. It likewise has a mellow flavor that makes it simple to match with an assortment of products of the soil or to mix up in smoothies.

Chard or Swiss chard (Strawberry Spinach)

With a rainbow assortment of stems, Swiss chard can add shading to your plate—and a heap of supplements to boot. While it has a more elevated amount of sodium than different greens (77 mg for every glass), it runs near spinach with the level of supplements it offers.

Romaine Lettuce

Romaine Lettuce
Numerous individuals pick romaine lettuce for servings of mixed greens in light of its gentle taste, new crunch, and flexibility in formulas. It isn't the most nutritiously thick verdant green, however it is high in folate and vitamin A, and can without much of a stretch be blended with different greens.

Collard Greens (Bokchoy, kale, Brussels sprouts, Broccoli, Cauliflower)

Collard greens are every now and again eaten in the Southern U.S. districts; however merit consideration wherever for their medical advantages. Collard greens give almost double the measure of calcium as spinach and are high in potassium and magnesium, as well.

Arugula (Rocket leaves)

Arugula
Arugula has a hot taste that can mix it up of servings of mixed greens and dishes. Its general dietary esteem is for the most part lower than other green verdant vegetables; however it contains more calcium than kale, gives a decent wellspring of cancer prevention agents and fiber, and consolidates well with the more supplement thick spinach.

Iceberg lettuce

Iceberg lettuce might be the most well-known decision for servings of mixed greens, yet with a low vitamin and mineral tally, its commitment to your well being is low. While it's not in reality awful for you, choose other lettuce composes for your plates of mixed greens to help increment your everyday supplement admission.



Leafy Foods
Calcium
(mg)
Potassium
(mg)
Magnesium
(mg)
Vit E
(mg)
Vit C
(mg)
Vit A
(IU)
Vit K
(ug)
Folate
(ug)
Kale
24
79
8
0.3
19
1598
113
23
Spinach
30
167
24
0.6
8
2813
145
58
Swiss Chard
18
136
29
0.7
11
2202
299
5
Romaine
16
116
7
0.1
2
4094
48
64
Collards
84
77
10
0.8
12.7
1807
157
46
Arugula
32
74
9
0.1
3
475
22
19
Iceberg
13
102
5
0.1
2
361
17
21
  
*mg = milligrams  |  *IU=International Units  |  *ug = micro grams