prashant h

NUTRITION

Nutrition is the science of food, the study of nutrients and other substances they are in, their actions, interactions, and balance in relationship to health and diseases.

It is the process by which the organism ingests, digests, absorbs, transports, and utilizes the nutrients and disposes off end products.

NUTRIENTS

These are the constituents in food that must be supplied to the body in required amounts (carbohydrates, fats, proteins, minerals, water), these are the chemical substances obtained from food and used in the body as:

It provides energy. It maintains the structural integrity. Regulating agent to support the growth. It maintains the hormonal balance Helps in repair of body tissue.

FOOD

Food is the vital source of energy that is utilized and is essential for human existence. They are assimilated substances that are used for growth of body in maintenance of tissue and cells.

CLASSIFICATION OF FOOD SOURCES:

I. Classification by origin:

a. Foods sources of animal origin.b. Food sources of vegetable origin.

II. Classification by chemical composition:

a. Carbohydrates.b. Proteins.c. Fats.d. Vitamins.e. Minerals.

III. Classification by predominant function:

a. Energy giving foods Eg: Cereals, sugars, roots, tubers, fats, and oils.

b. Body building foods. Eg: Protein.

c. Protective foods.Eg: Milk, fruits, vegetables.

IV. Classification by nutritive value:

a. Cereals and millets.b. Pulses and legumes.c. Vegetables.d. Fruits.e. Nuts and oil seeds.f. Animal food.g. Fat and oilsh. Sugars and jaggery.i. Condiments and spices.j. Other foods ( coffee, tea, tobacco, alcohol, and

soft drinks etc..)

RICE:

Botanical name: Oryza sativa.

Common name: Rice.

Tamil name: Arisi.

Energy: 346 K.cal.

MAJOR NUTRIENTS PRESENT:

Carbohydrates: 76.7 gmProtein: 7.5 gmPhosphorous: 190 mgMagnesium: 157 mgNiacin: 4.0 mgIron: 3.2 mgDietary fiber: 4.1 gm

ESSENTIAL AMINOACIDS: 1.02 gm

ADVANTAGES:

Gives us energy. Aminoacids in rice are essential for building muscles and

are required for antibodies, enzymes, hormones. It is the easiest and quickest food to digest. It is the food ideal for those who are weak and require easy

assimilation and quick energy. Because of lower fiber content, it soothens the digestive

system. Rice with buttermilk helps for digestive disorders

(diarrhea, dysentery etc..).

DISADVANTAGES:

It has high glycemic index, which can cause blood glucose levels to shoot up.

It may increase the risk of type II diabetes mellitus. Does not aid bowel movements.

WHEAT :

Botanical name: Triticum aestivum

Common name: Wheat.

Tamil name: Godhumai

Energy: 346 K.cal.


Carbohydrates: 71.2 gmProtein: 11.8 gmPhosphorous: 306 mgMagnesium: 138 mgNiacin: 5.5 mgIron: 5.3 mgCalcium 41 mgDietary fiber: 12.5 gm


ADVANTAGES:

Controls obesity. Improves body metabolism. Prevents type II diabetes mellitus. Reduces chronic inflammation. Prevent gallstone. Reduce risk of breast cancer. Protect against coronary heart disease (heart attacks).

DISADVANTAGES:

Gluten in wheat can cause severe sensitivities and allergic reactions.

Processed wheat product rises blood sugar level, increases obesity, creates paste in the intestine like glue causing constipation.

MAIZE :

Botanical name: Zea mays

Common name: Maize.

Tamil name: Makka cholam.

Energy: 342 K.cal.


Carbohydrates: 66.2 gmProtein: 11.1 gmPhosphorous: 348 mgMagnesium: 139 mgPotassium: 286 mgIron: 2.3 mgCalcium: 10 mgCarotene: 90 mcg.Dietary fiber: 11.9 gm

ESSENTIAL AMINOACIDS: 1.78 gmDEFICIENCY: Tryptophan and Lysine.

ADVANTAGES:

Helps in control of cholesterol levels and reduces the risk of colon cancer.

Helps the generation of new cells especially important before and after pregnancy.

Good for anemia. Helps in kidney problems including renal dysfunction. Good for health of lungs and prevent from cancer. It contains insoluble fiber, helps in common digestive

ailments (constipation, hemorrhoids).

DISADVANTAGES:

Excessive intake of maize can lead to pellagra because of deficiency in niacin.

BAJRA :

Botanical name: Pennisetum typhoideum

Common name: Bajra.

Tamil name: Kambu.

Energy: 361 K.cal.



ESSENTIAL AMINOACIDS: 1.86 gmDEFICIENCY: Lysine and threonine.

ADVANTAGES:

It is easily digestible and being gluten free, so it is good for coeliac diseases.

Recommended for severe constipation and stomach ulcer. Helping in lowering the cholesterol level. Good for diabetes. Supporting weight loss. Helping in maintaining cardiovascular health and in acidic

problems.

DISADVANTAGES:

Excessive intake can cause uric acid deposits in systems. Contraindicated to people with kidney disease and

rheumatic disease.

JOWAR :

Botanical name: Sorghum vulgare

Common name: Sorghum.

Tamil name: Cholam.

Energy: 349 K.cal.



ESSENTIAL AMINOACIDS: 1.66 gmDEFICIENCY: Lysine and threonine.

ADVANTAGES:

Improves cardiovascular health. Reduce risk of cancer. Regulates blood glucose. Supporting weight loss. Reduce risk of osteoporosis and arthritis. Maintains healthy bones.

DISADVANTAGES:

Excessive intake of jowar can cause indigestion, heartburn, belching, and stomach ache.

ITALIAN MILLET :

Botanical name: Setaria italica

Common name: Foxtail millet/Italian millet

Tamil name: Thenai.

Energy: 331 K.cal.


Carbohydrates: 60.9 gmProtein: 12.3 gmPhosphorous: 290 mgMagnesium: 81 mgPotassium: 250 mgIron: 2.8 mgCalcium: 31 mgCarotene: 32 mcg.

ESSENTIAL AMINOACIDS: 1.97 gmDEFICIENCY: Tyrosine.

ADVANTAGES:

Controls blood sugar and cholesterol level. Shows high antioxidant activity. Free from gluten. Decrease triglycerides and C-reactive protein. Beneficial against breast cancer for postmenopausal

women. Magnesium reduces frequency of migraine attacks. Useful for atherosclerosis and diabetic heart disease.

DISADVANTAGES:

It contains oxalates, which can lead to kidney stone formations.

It has laxative effect. Can cause bone problems.

VARAGU :

Botanical name: Paspalum scrobiculatum

Common name: Varagu/Kodo millet.

Tamil name: Varagu

Energy: 309 K.cal.

MAJOR NUTRIENTS PRESENT :

Carbohydrates: 65.9 gmProtein: 8.3 gmPhosphorous: 188 mgMagnesium: 147 mgPotassium: 144 mgFolic acid: 23.1 mcgCalcium: 27 mg

ESSENTIAL AMINOACIDS: 1.33 gmDEFICIENCY: Tyrosine.

ADVANTAGES:

It contains good dietary fiber, so it helps in preventing diabetes and also it has low glycemic index.

Suitable for under nourished group. Helps in teeth and bone growth maintenance. It has essential amino acids required by the body.

BARLEY :

Botanical name: Hordeum vulgare

Common name: Barley

Tamil name: Barley arisi

Energy: 336 K.cal.


Carbohydrates: 69.6 gmProtein: 11.5 gmPhosphorous: 215 mgMagnesium: 21 mgNiacin: 5.4 mgIron: 5.3 mgChloride 91 mgCarotene: 10 mcg


ADVANTAGES:

Used for lowering blood sugar, blood pressure and cholesterol, promoting weight loss.

Used for digestive complaints (Diarrhea, stomach pain, and IBS).

Prevents cancer and used in treatment of lung problems (Bronchitis).

It controls appetite. It is applied to skin for treating boils. It is also used in the preparation of alcoholic beverages

because it contains natural sweetner.

DISADVANTAGES:

Barley flour can sometimes cause asthma. Contraindicated during pregnancy and breast feeding. It may cause coeliac disease because it contains gluten. Surgical patients should not consume at least 2 weeks

before surgery.

RAGI :

Botanical name: Eleusine coracana

Common name: Ragi

Tamil name: Kezhvaragu

Energy: 328 K.cal.


Carbohydrates: 72.0 gmProtein: 7.3 gmPhosphorous: 283 mgPotassium: 408 mgFolic acid: 18.3 mcgIron: 3.9 mgCarotene: 42 mcgCalcium: 344 mgDietary fiber: 11.5 mg


ADVANTAGES: Helps in bone development. Promoting weight loss. Act as a relaxant. Reduce high glucose level in blood. Lower the cholesterol level in blood. Prevents and treats anemia.

DISADVANTAGES:

Excess use of ragi preparation increases oxalic acid, hence it is contraindicated for persons suffering from urinary calculi.

RED GRAM DAL :

Botanical name: Cajanus cajan

Common name: Red gram dal/pigeon pea

Tamil name: Tuvaram paruppu

Energy: 335 K.cal.


Carbohydrates: 57.6 gmProtein: 22.3 gmPhosphorous: 304 mgPotassium: 1104 mgFolic acid: 103 mcgCarotene: 132 mcgCalcium: 73 mgDietary fiber: 9.1 mg


ADVANTAGES:

It provides excellent source of protein, particularly for vegetarians.

It also high in carbohydrate and fat free. It is also rich in thiamine and folic acid, which is required

by pregnant women for preventing neural tube defect of fetus.

BENGAL GRAM :

Botanical name: Civer arietinum

Common name: Begngal gram/channa

Tamil name: Kothu kadalai

Energy: 312 K.cal.


Carbohydrates: 59.8 gmProtein: 20.3 gmPhosphorous: 331 mgCalcium: 56 mgFolic acid: 147 mcgPotassium: 720 mgCarotene: 129 mcgDietary fiber: 9.1 mg


ADVANTAGES:

Good for diabetes, enhances the utilization of glucose. It acures digestive problems, indigestion, dysentery,

vomiting, dyspepsia, and diarrhea. Beneficial for iron deficiency anemia. Cures skin problems, pimples eczema, acne, dermatitis,

scabies etc, (grinned and added with curd) Cures painful menstruation. It is rich in phytochemicals (saponials), which is an

antioxidants, and helps to reduce risk of breast cancer and osteoporosis.

HORSE GRAM :

Botanical name: Dolichos biflorus

Common name: Horse gram

Tamil name: Kollu

Energy: 321 K.cal.


Carbohydrates: 57.2 gmProtein: 22.1 gmIron: 6.77 mgPhosphorous: 311 mgCalcium: 287 mgPotassium: 762 mgMagnesium: 156 mgCarotene: 71 mcgDietary fiber: 9.1 mg

ESSENTIAL AMINOACIDS: 3.52 gmDEFICIENCY: Tyrosine

ADVANTAGES:

Acts as diuretic and astringent Used as prescription for rheumatism, worm removal,

conjunctivitis, and pilse. Hleps to remove phlegm. Horse gram liquid is used to regulate fever. It has phenol that helps for reducing weight. Helps in lowering cholesterol level. Helps in peptic ulcer, reduces flatulence. Helps in regulating menstruating problems.

DISADVANTAGES: Can cause excess bile production. Contra indicated to pregnant women and also people with

TB should not take it.

SOYA BEAN :

Botanical name: Glycine Max Merr

Common name: Soya bean

Tamil name:

Energy: 432 K.cal.


Carbohydrates: 20.9 gmProtein: 43.2 gmIron: 10.4 mgFolic acid: 100 mgPhosphorous: 690 mgCalcium: 240 mgPhosphorous: 690 mgPotassium: 1503 mgMagnesium: 175mg


ADVANTAGES:

Enhance immune function Improve intelligence because it contains large lecithin and

it also pevents Alzheimer’s disease. Strengthens human tissue and organs. Rich in soy Isoflavones, so it prevents the synthesis of

melanin. Prevents cancer. It has antioxidant effect. It reduce blood, fat, and also reduce absorption of

choleseterol. Prevents deafness. It expands capillaries ensures blood

supply to ears. It may bring high blood pressure down because of its high

amount of potassium.

DISADVANTAGES: Found in soy, it is highly allergic, causes diarrhea,

constipation, difficulty breathing.

Oxalates present in it will lead to kidney stone formation. Isoflavones present in it will lower the testosterone lvels in

men. It can cause infertility.

PEAS :

Botanical name: Pisum sativum

Common name: Pease/green peas

Tamil name: Pattani

Energy: 315 K.cal.


Carbohydrates: 56.7 gmProtein: 19.2 gmIron: 7.5 mgFolic acid: 7.5 mcgPhosphorous: 298 mgCalcium: 75 mgPotassium: 725 mg


ADVANTAGES:

It contains folic acid, which is required by pregnant women to prevent neural tube defects in new born.

It acts as an antioxidant. Helps to lower cholesterol level. Promotes osteotrophic activity in bones. Prevents Alzheimer’s disease by limiting neural tube

dysfunction. Vitamin A content in peas helps in maintaining health of

mucus membranes, skin, and eyesight. Helps in losing weight.

DISADVANTAGES: Excess intake may increase the risk of gout because of

presence of purines.

GREEN GRAM WHOLE :

Botanical name: Phaseolus aureus Roxb

Common name: Green gram

Tamil name: Pasipayir

Energy: 334 K.cal.


Carbohydrates: 56.7 gmProtein: 24.2 gmIron: 4.5 mgFolic acid: 7.5 mcgPhosphorous: 326 mgCalcium: 124 mgPotassium: 843 mgCarotene 94 mcg


ADVANTAGES:

It is rich in low fat proteins. It has more dietary fibre, helping in fecal bulk formation

and digestive ailments, water soluble dietary fiber reduces LDL level. So it reduces the risk of cardiovascular diseases.

It is considered to be low glycemic so reduces the risk of diabetes.

It might lower blood glucose, triglycerides, and cholesterol and might improve glucose tolerance.

GREEN LEAFY VEGETABLES

AGATHI :

Botanical name: Sesbania grandiflora

Common name: Agathi

Tamil name: Agathi

Energy: 93 K.cal.


Protein: 8.4 gIron: 3.9 mgPhosphorous: 80 mgCalcium: 1130 mgCarotene 94 mcgVitamin C: 169 mg

ESSENTIAL AMINOACIDS: 1.34 gmABSENT: Tyrosine

ADVANTAGES:

Green leafy vegetables

Amaranth :

Botanical name: Amaranthus gengeticus

Common name: Amaranth

Tamil name: Thandu keerai

Energy: 45 K.cal.


Iron: 3.94 mgPhosphorous: 83 mgFolic acid: 149.0Calcium: 397 mgCartotene: 5530 mgVitamin C: 99 mgSodium: 230 mgPotassium: 341 mg



Cabbage :

Botanical name: Brassica oleracea var.

Common name: Cabbage

Tamil name: Muttaikose

Energy: 27 K.cal.


Phosphorous: 44 mgCalcium: 39 mgCartotene: 120 mgVitamin C: 124 mgMagnesium: 31 mg



Curry leaves :

Botanical name: Murraya Koenigii.

Common name: Curry leaves

Tamil name: Kariveppilai

Energy: 108 K.cal.


Phosphorous: 57 mgCalcium: 830 mgCarotene: 7560 mgVitamin C: 4 mgMagnesium: 31 mgFolic acid: 93.9 mcgNiacin: 2.3 mgChloride: 198 mgDietary fiber: 16.3 mg


FENUGREEK LEAVES :

Botanical name: Trigoenall foenum graecum

Common name: Fenugreek leaves

Tamil name: venthiya keerai

Energy: 49 K.cal.


Phosphorous: 51 mgCalcium: 395 mgCarotene: 2340 mgVitamin C: 52 mgChloride: 165 mgIron: 1.93 mg

Dietary fiber: 4.73 mg

ESSENTIAL AMINOACIDS: 0.70 gDEFICIENCY: Tyrosine and cystine.

MANATHAKKALI LEAVES

Botanical name: Solanum nigrum

Common name: Manathakkali leaves

Tamil name: Manathakkali keerai

Energy: 68 K.cal.


Phosphorous: 70 mgCalcium: 410 mgProtein: 5.9 gVitamin C: 11 mgIron: 1.93 mg


ESSENTIAL AMINOACIDS: 0.70 g

MINT

Botanical name: Mentha spicata

Common name: Mint

Tamil name: Pudhina

Energy: 48 K.cal.


Phosphorous: 62 mgCalcium: 200 mgFolic acid: 1140 mgVitamin C: 27 mgMagnesium: 60 mgIron: 15.6 mg


MODAKATHAN LEAVES

Botanical name: Cardiospermum helicacabum

Common name: Modakkathan leaves

Tamil name: Modakkathan keerai

Energy: 61 K.cal.


Protein: 4.6 mgMinerals: 2.3 gCHO: 9.1 g

SPINACH

Botanical name: Spinacia oleracea

Common name: Spinach

Tamil name: Pasalai keerai

Energy: 26 K.cal.


Calcium: 73 mgPhosphorous: 21 mgIron: 1.13 mgFolic acid: 123 mcgVitamin C: 28 mgMagnesium: 64 mgCarotene: 5,580 mgPotassium: 206 mg



ROOTS AND TUBERS

ONION

Botanical name: Allium cepa

Common name: Onion

Tamil name: Vengayam

Energy: 59 K.cal.


Calcium: 40 mgPhosphorous: 60 mgCarotene: 15 mgVitamin C: 0.19 mg

ESSENTIAL AMINOACIDS: 3.52 gmDEFICIENCY: Tyrosine and cystine

ADVANTAGES:

Phytochemicals in onion improve immunity. Regulates blood sugar. Reduce inflammation. Helps in production of good cholesterol Quercetin in onion prevents cancer Onion juice reduce pain and burning sensation of honey

bee bitten parts Reduces the risk of gastric ulcer Can reduce mucous blockage. Can act as diuretic.

DISADVANTAGES: They release sulfur and cause itchy or watery eyes. Can cause bad breath after eating.

BEETROOT

Botanical name: Beta vulgaris

Common name: Beetroot

Tamil name: Beet

Energy: 43 K.cal.


Calcium: 18.3 mgSodium: 59.8 mgPhosphorous: 55 mgChloride: 24 mgIron: 1.19 mgVitamin C: 10 mg


ADVANTAGES:

Reduces high blood pressure because on nitrites present in it and is converted into nitric oxide. They help in vasodilation.

It contains soluble fibers, flavanoids and becayaniods, they are powerful antioxidants. Sot hey help reduce in oxidation of LDL, cholesterol, and does not allow it to get deposited, prevents from heart attack and stroke.

Folic acid present in it helpful for pregnant mothers and it gives extra energy boost required during pregnancy.

Treats anemia. Helps to relieve fatigue. Improve sexual health and stamina. Protects from cancer. Beats constipation and boosts brain power.

DISADVANTAGES: Excess intake can cause pink or red color urine and feces. It has oxalic acid that can interfere with absorption of

certain metabolites.

CARROT

Botanical name: Daucus carota

Common name: Carrot

Tamil name: carrot

Energy: 48 K.cal.


Calcium: 18.3 mgSodium: 59.8 mgPhosphorous: 55 mgChloride: 24 mgIron: 1.19 mgVitamin C: 10 mgCarotenes: 1890 kg


ADVANTAGES:

Improves vision due to carotenes, prevents cancer. Reduces risk of lung cancer, breast cancer and colon cancer. Flacarindiol has anticancer properties.

It contains soluble fibers, flavanoids and becayaniods, they are powerful antioxidants. So they help reduce in oxidation of LDL, cholesterol, and does not allow it to get deposited, prevents from heart attack and stroke.

Folic acid present in it helpful for pregnant mothers and it gives extra energy boost required during pregnancy.

Treats anemia. Helps to relieve fatigue. Improve sexual health and stamina. Protects from cancer. Beats constipation and boosts brain power.

DISADVANTAGES: Excess intake can cause yellow color in urine and

carotonemia.

RADISH WHITE

Botanical name: Raphanus sativus

Common name: Radish

Tamil name: Mullangi

Energy: 17 K.cal.


Calcium: 35 mgPhosphorous: 22 mgCholine: 63 mgPotassium: 138 mgVitamin C: 15 mgCarotenes: 1890 kg

ESSENTIAL AMINOACIDS: 0.14 gDEFICIENCY: Tyrosine, Cystine

ADVANTAGES:

The compounds called isothiocyanates and anthocyanins are present in radish helps in fighting cancer.

It acts as a natural decongestant Lowers cholesterol, manages diabetes and regulates blood

pressure and blood sugar levels. Stimulates bile production and sulphuric property of radish

regulate bilirubin production. Since it has low calories, it helps in weight loss. Prevents urinary tract infection and cleanses kidney.

DISADVANTAGES: Contra-indicated to persons having gallstones. Contraindicated in pregnancy and breast feeding. Increases gas production.

ELEPHANT YAM

Botanical name: Amorphophallus campanulatus

Common name: yam

Tamil name: Senai kizhangu

Energy: 79 K.cal.


Calcium: 50 mgPhosphorous: 34 mgCarotenes: 260 kgDietary fiber: 4.2 g


ADVANTAGES:

They are good sources of energy, they raise blood sugar levels rather very strongly, so recommended as low glycemic index healthy food.

The vitamin content in the yam helps in various metabolic processes and reduces bad cholesterol.

Vitamin C helps in antiaging, immune function, wound healing, bone growth.

Vitamins and beta carotene level, antioxidants, and maintaining healthy mucus membrane and vision. Growth and protection from lung and oral cavity infection.

ORINDARY YAM

Botanical name: Typhonium trilobatum

Common name: yam, ordinary

Tamil name: karanai kizhangu

Energy: 111 K.cal.


Calcium: 35 mgPhosphorous: 20 mgCarotenes: 78 kgFolic acid: 17.5 mcg.Potassium: 237 mg


ADVANTAGES:

Yam wild has astringe property.

DISADVANTAGES: It is contra-indicated in pregnancy and breast feeding

women, also UTI patients.

WILD YAM

Botanical name: Dioscorea Versicolor

Common name: yam, wild

Tamil name: kodi kizhangu

Energy: 111 K.cal.


Calcium: 20 mgPhosphorous: 74 mgCarotenes: 565 kgVitamin C: 2 mg.Potassium: 450 mg

ADVANTAGES:

Yam wild has astringe property.

DISADVANTAGES: It is contra-indicated in pregnancy and breast feeding

women, also UTI patients.

Other vegetables

ASH GOURD

Botanical name: Benincasa hispida

Common name: Ash gourd

Tamil name: Poosini kai

Energy: 10 K.cal.


Calcium: 30 mgPhosphorous: 20 mgVitamin C: 1 mg.ESSENTIAL AMINOACIDS: 1.02 gm

DEFICIENCY: Tyrosine, cystine

Other vegetables

BITTER GOURD

Botanical name: Momordica charantia

Common name: Bitter gourd

Tamil name: Pavakkai

Energy: 25 K.cal.


Calcium: 20 mgPhosphorous: 70 mgVitamin C: 88 mg.Dietary fiber: 4.3 g

ESSENTIAL AMINOACIDS: 0.26 gmDEFICIENCY: Tyrosine, cystine

Other vegetables

BOTTLE GOURD

Botanical name: Lagenaria vulgaris

Common name: Bottle gourd

Tamil name: Surai kai

Energy: 12 K.cal.


Calcium: 20 mgPhosphorous: 10 mgMagnesium: 88 mg.Potassium: 87 mcgDietary fiber: 2.09


Other vegetables

CUCUMBER

Botanical name: Cucumis sativus

Common name: Cucumber

Tamil name: Kakkari kai/vellarikkai

Energy: 13 K.cal.


Calcium: 10 mgPhosphorous: 25 mgFolic acid: 14.7 mgChloride: 15 mgVitamin C: 7 mgPotassium: 87 mcgDietary fiber: 15 mg


Other vegetables

KOVAI

Botanical name: Coccinia cordifolia

Common name: Kovai

Tamil name: Kovai kai

Energy: 18 K.cal.


Calcium: 40 mgPhosphorous: 30 mgFolic acid: 156 mgCarotene: 156 mgVitamin C: 15 mgMagnesium: 36 mcgDietary fiber: 2.5 mg


Other vegetables

KNOL KHOL

Botanical name: Brassica Oleracea, var. cauloprapa

Common name: Knol Khol

Tamil name: Knol Khol

Energy: 21 K.cal.


Calcium: 20 mgPhosphorous: 35 mgCarotene: 21 mgVitamin C: 85 mgIron: 1.54 mgSodium: 112 mgPotassium: 37 mg.Chloride: 67 mg

PLANTAIN STEM

Botanical name: Musa sapientum

Common name: Plantain stem

Tamil name: Vazhai thandu

Energy: 42 K.cal.


Calcium: 10 mgPhosphorous: 10 mgVitamin C: 7 mgIron: 1.1 mg

RIDGE GOURD

Botanical name: Luffa acutangula

Common name: Ridge gourd

Tamil name: Pirkkankai

Energy: 17 K.cal.


Calcium: 18 mgPhosphorous: 26 mgVitamin C: 5 mgPotassium: 50 mgMagnesium: 32 mgCarotene: 33 mg

Dietary fiber: 1.98 mcg

SUNDAKKAI, DRY

Botanical name: Solanum torvum

Common name: Sundakkai

Tamil name: Sundakkai

Energy: 269 K.cal.


Calcium: 390 mgPhosphorous: 180 mgCarotene: 350 mgIron: 22.2 mgProtein: 8.3 g

NUTS AND OIL SEEDS

Almond

Botanical name: Prunus amygdalus

Common name: Badami

Tamil name: Vadam kottai

Energy: 655 K.cal.


Calcium: 230 mgPhosphorous: 490 mgNiacin: 4.4 mgProtein: 20.8 mgMagnesium: 373 mgFat: 58.9 g

NUTS AND OIL SEEDS

CASHEW NUT

Botanical name: Anacardium occidentale

Common name: Cashew nut

Tamil name: Mundiri paruppu

Energy: 596 K.cal.


Protein: 21.2 gFat: 46.9 gIron: 5.81 mgCarotene: 60 mcgCalcium: 50 mgPhosphorous: 450 mg

ESSENTIAL AMINOACIDS: 3.39 gDEFICIENCY: Tyrosine, cystine

NUTS AND OIL SEEDS

COCONUT

Botanical name: Cocos Nucifera

Common name: Coconut

Tamil name: Thengai

Energy: 444 K.cal.


Protein: 4.5 gFat: 41.6 gIron: 1.7 mgFolic acid: 12.5 mcgCalcium: 10 mgPhosphorous: 240 mgVitamin C: 1 mgDietary fiber: 13.6 mg


NUTS AND OIL SEEDS

GINGELLY SEEDS

Botanical name: Sesamum indicum

Common name: Gingelly seeds

Tamil name: Ellu

Energy: 563 K.cal.


Calcium: 1450 mgPhosphorous: 570 mgIron: 9.3 mgCarotene: 60 mcgFat: 43.3 mgFolic acid: 134.0 mcgProtein: 18.3 gZinc: 12.20 mgDietary fiber: 16.8 g


NUTS AND OIL SEEDS

GROUND NUT

Botanical name: Arachis hypogaea

Common name: Ground nut

Tamil name: Nilakkadalai

Energy: 567 K.cal.


Protein: 25.3 mgCHO: 26.1 mgCalcium: 90 mgCarotene: 37 mcgPhosphorous: 350 mgFolic acid: 20.0 mcgFat: 40 mgCholine: 224 mgDietary fiber: 11.9 g


NUTS AND OIL SEEDS

SUNFLOWER SEEDS

Botanical name: Helianthus annuus

Common name: Sunflower seeds

Tamil name: Suryakanthi

Energy: 620 K.cal.


Protein: 19.8 mgIron: 5.0 mgFat: 52.1 mgNiacin: 4.5 mgCalcium: 280 mgVitamin C: 1 mgPhosphorus: 670 mg


CONDIMENTS AND SPICES

ASAFOETIDA

Botanical name: Ferula foetida

Common name: Asafoetida

Tamil name: Perungayam

Energy: 297 K.cal.


Calcium: 690 mgCarotene: 4 mcgPhosphorous: 50 mgMagnesium: 80 mgIron: 39.4 mgCarbohydrate: 67.8 mg


CARDAMOM

Botanical name: Elettaria cardamomum

Common name: Cardamom

Tamil name: Elakkai

Energy: 229 K.cal.


Protein: 10.2 mgIron: 4.6 mcgCholine: 1550 mgCalcium: 130 mgMagnesium: 173 mgPhosphorus: 160 mg


CINNAMON

Botanical name: Cinnamomum zeylanicum

Common name: Cinnamon

Tamil name: Lavanga pattai

Energy: 229 K.cal.


Dietary fiber: 48.5


CLOVES

Botanical name: Syzygium aromaticum

Common name: Cloves

Tamil name: Krambu

Energy: 286 K.cal.


Protein: 5.2 mgIron: 11.6 mgCarotene: 253 mgCalcium: 286 mgMagnesium: 130 mgPhosphorus: 100 mg



CUMIN SEEDS

Botanical name: Cuminum cyminum

Common name: Cumin seeds

Tamil name: Jeera kam

Energy: 356 K.cal.


Protein: 26.2 mgIron: 6.5 mgCarotene: 96 mgCarbohydrate: 44.1 gmCalcium: 160 mgCholine: 1161 mgPhosphorus: 370 mg



FENUGREEK SEEDS

Botanical name: Trigonella foenum graecum

Common name: Fenugreek seeds

Tamil name: Venthayam

Energy: 333 K.cal.


Protein: 26.2 mgIron: 6.5 mcgCarotene: 96 mgCarbohydrate: 44.1 gmCalcium: 160 mgCholine: 1161 mgPhosphorus: 370 mg



GARLIC

Botanical name: Allium sativum

Common name: Garlic

Tamil name: Ulli poondu

Energy: 67 K.cal.


Calcium: 30 mgMagnesium: 71 mgPhosphorus: 310 mgVitamin C: 13 mgIron: 13 mg



GINGER FRESH

Botanical name: Zinziber officinale

Common name: Ginger

Tamil name: Inji

Energy: 67 K.cal.


Calcium: 20 mgMagnesium: 405 mgPhosphorus: 60 mgVitamin C: 13 mgIron: 3.5 mgCarotene: 40 mcg



NUTMEG

Botanical name: Myristica fragrans

Common name: Nutmeg

Tamil name: Jathikkai

Energy: 472 K.cal.


Fat: 36.4 mgMagnesium: 229 mgCalcium: 120 mgPhosphorus: 240 mgIron: 2.03 mg


PEPPER, DRY

Botanical name: Piper nigrum

Common name: Pepper

Tamil name: Milagu

Energy: 304 K. cal


Protein: 11.5 mgIron: 12.4 mgCarbohydrate: 49.2 mgCarotene: 1080 mgCalcium: 460 mgMagnesium: 171 mgPhosphorus: 198 mg

Dietary fiber: 35.3 g


TURMERIC

Botanical name: Curcuma domestica

Common name: Turmeric

Tamil name: Manjal

Energy: 349 K. cal


Carbohydrate: 69.4 mgIron: 67.8 mgCalcium: 150 mgCarotene: 30 mcgPhosphorous: 282 mgMagnesium: 278 mg



AMLA

Botanical name: Emblica officinalis

Common name: Amla

Tamil name: Nellikkai.

Energy: 58 K. cal


Calcium: 50 mgCholine: 256 mgPhosphorus: 20 mgPotassium: 225 mgIron: 1.2 mgVitamin C: 600 mg



DATES, DRIED

Botanical name: Phoenix dactylifera

Common name: Dates

Tamil name: Pericham pazham.

Energy: 317 K. cal


Carbohydrate: 75.8 mgCarotene: 26 mgCalcium: 120 mgVitamin C: 3 mgIron: 7.3 mgMagnesium: 12 mg



FIGS

Botanical name: Ficus Carica

Common name: Figs

Tamil name: Atthi Pazham.

Energy: 37 K. cal


Carotene: 162 mgCalcium: 80 mgVitamin C: 5 mgIron: 1.0 mg



GRAPE, BLUE

Botanical name: Vitis vinifera

Common name: Figs

Tamil name: Atthi Pazham.

Energy: 37 K. cal


Carotene: 3 mgCalcium: 20 mgVitamin C: 1 mgPhosphorous: 23 mg



GUAVA, COUNTRY

Botanical name: Psidium guarjara

Common name: Guava

Tamil name: Koya pazham.

Energy: 51 K. cal


Calcium: 10 mgMagnesium: 24 mgVitamin C: 212 mgPhosphorous: 23 mg


PRESENT: Tryptophan, lysine, methionine.


JAMBU FRUIT

Botanical name: Syzygium cumini

Common name: Jambu fruit

Tamil name: Naga pazham.

Energy: 62 K. cal


Calcium: 15 mgVitamin C: 18 mgCarotene: 48 mgPotassium: 55 mgPhosphorous: 15 mg



LEMON

Botanical name: Citrus limon

Common name: Lemon

Tamil name: Yelumichai

Energy: 57 K. cal


Calcium: 70 mgVitamin C: 39 mgPhosphorus: 10 mgPotassium: 270 mg


ORANGE

Botanical name: Citrus aurantium

Common name: Orange

Tamil name: Kichili pazham

Energy: 48 K. cal


Calcium: 26 mgCarotene: 1104 mgPhosphorus: 20 mgVitamin C: 30 mg


PAPAYA RIPE

Botanical name: Carcia Papaya

Common name: Papaya

Tamil name: Pappali

Energy: 32 K. cal




PEARS

Botanical name: Prunus persica

Common name: Pears

Tamil name: Berikkai

Energy: 52 K. cal





PINE APPLE

Botanical name: Ananas comosus

Common name: Pine apple

Tamil name: Anasi pazham

Energy: 46 K. cal


Calcium: 17 mgCarotene: 666 mgIron: 2.2 mgVitamin C: 57 mg



POMEGRANATE

Botanical name: Punica granatum

Common name: Pomogranate

Tamil name: Masthalam pazham

Energy: 65 K. cal


Calcium: 10 mgVitamin C: 16 mgPhosphorous: 133 mgIron: 1.79 mg



RAISINS

Botanical name: Vitis vinifera

Common name: Raisin

Tamil name: Drakshai

Energy: 65 K. cal


Carbohydrate: 74.6 mgCalcium: 87 mgIron: 7.7 mgCarotene: 2.5 mcgPhosphorous: 80 mg

SAPOTA

Botanical name: Achras sapota

Common name: Sapota

Tamil name: Sapota

Energy: 98 K. cal


Carbohydrate: 214.6 mgCalcium: 28 mgIron: 1.25 mgCarotene: 97 mcgPhosphorous: 27 mg


SEETHAPHAL

Botanical name: Annona squamosa

Common name: Custard apple

Tamil name: seethe pazham

Energy: 104 K. cal


Carbohydrate: 23.5 mgVitamin C: 37 mgCalcium: 17 mgMagnesium: 84 mgPhosphorus: 47 mgIron: 4.31 mg


WATER MELON

Botanical name: Citrullus vulgaris

Common name: Watermelon

Tamil name: Darbusini

Energy: 10 K. cal


Carbohydrate: 11.5 mgVitamin C: 1 mgCalcium: 11 mgPhosphorus: 12 mgIron: 7.9 mg

MUSK MELON

Botanical name: Cucumis melo

Common name: Musk melon

Tamil name: Mulam pazham

Energy: 17 K. cal


Carbohydrate: 11.5 mgVitamin C: 26 mgCalcium: 32 mgPhosphorus: 14 mgIron: 1.4 mgCarotene: 169 mgPotassium: 341 mg

prashant h

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