अलसीः चमत्कारी रामबाण औषधि क्यों व कैसे है ?

विश्व स्वास्थ्य संगठन (डब्लयू एच ओ)े ने अलसी को सुपर फुड माना है। अलसी में ओमेगा थ्री व सबसे अधिक फाइबर होता है। अतः यह स्वास्थ्यप्रद होने के साथ-साथ रोगों के उपचार में लाभप्रद है। इसमें सभी वनस्पितियों की तुलना में अधिक ओगेमा-3 होता है तभी इसे चिकित्सा विज्ञान में ‘‘वेज ओगेमा’’ कहते है । आयुर्वेद में अलसी को दैविक भोजन माना गया। महात्मा गांधीजी ने स्वास्थ्य पर भी शोध की व बहुत सी पुस्तकें भी लिखीं। उन्होंने अलसी पर भी शोध किया, इसके चमत्कारी गुणों को पहचाना और अपनी एक पुस्तक में लिखा है, “जहां अलसी का सेवन किया जायेगा, वह समाज स्वस्थ व समृद्ध रहेगा।”

 ा।”

अलसी का बोटेनिकल नाम लिनम यूजीटेटीसिमम् यानी अति उपयोगी बीज है। इसे अंग्रेजी में लिनसीड या फ्लेक्ससीड कहते हैं।

ओमेगा 3 की शरीर में महत्वपूर्ण भूमिका-

•  यह उत्कृष्ट प्रति-आक्सीकरक है और शरीर की रक्षा प्रणाली सुदृढ़ रखता है।ऽप्रदाह या इन्फ्लेमेशन को शांत करता है।
•  ऑखों, मस्तिष्क ओर नाड़ी-तन्त्र का विकास व इनकी हर कार्य प्रणाली में सहायक, अवसाद और व अन्य मानसिक रोगों के उपचार में सहायक, स्मरण शक्ति और शैक्षणिक क्षमता को बढ़ाता है।
•  ई.पी.ए. और डी.एच.ए. का निर्माण।
•  रक्त चाप व रक्त शर्करा-नियन्त्रण, कॉलेस्ट्रोल-नियोजन, जोड़ों को स्वस्थ रखता है।
•  यह भार कम करता है, क्योंकि यह बुनियादी चयापचय दर (ठडत्द्ध बढ़ाता है, वसा कम करता है, खाने की ललक कम करता है।
•  यकृत, वृक्क और अन्य सभी ग्रंथियों की कार्य-क्षमता बढ़ाता है।
•  शुक्राणुओं के निर्माण में सहायता करता है।

आधुनिक जीवन शैली के कारण शरीर में ओमेगा-3 व ओमेगा-6 का अनुपात बिगड़ गया है। शरीर में ओमेगा-3 की कमी व इन्फ्लेमेशन पैदा करने वाले ओमेगा-6 के ज्यादा हो जाने केे कारण ही हम उच्च रक्तचाप, हृदयाघात, स्ट्रोक, डायबिटीज, मोटापा, गठिया, अवसाद, दमा, कैंसर आदि रोगों का शिकार हो रहे हैं। ओमेगा-3 की यह कमी 30-60 ग्राम अलसी से पूरी कर सकते हैं। ये ओमेगा-3 ही अलसी को सुपर स्टार फूड का दर्जा दिलाता हैं।

अलसी के सेवन से उच्च रक्तचाप, हृदयाघात, स्ट्रोक, डायबिटीज, मोटापा, गठिया, अवसाद, दमा, कैंसर आदि रोगों में लाभ होता है। डाॅ. बुझवीड ने तो अन्तिम स्थिति के कैंसर तक का इलाज अलसी के तेल से किया है

दिस

कार्य क्षमता बढ़ाने व कोलॅस्ट्रोल घटाने का अचूक आयुर्वेदिक नुस्खा

अपनी कार्य क्षमता बढ़ा कर सफल होने, स्फूर्ति वान होने व चर्बी घटा कर तन्दरूस्त होने का  यह आजमाया हुआ नुस्खा है। अनेक लोगों ने इसका प्रयोग कर सफलता पाई है। नुस्खा निम्न प्रकार है:

मिश्रण: 50 ग्राम मेथी$ 20 ग्राम अजवाइन$10 ग्राम काली जीरीबनाने की विधिः- मेथी, अजवाइन तथा काली जीरी को इस मात्रा में खरीद कर साफ कर लें। तत्पश्चात् प्रत्येक वस्तु को धीमी आंच में तवे के उपर हल्का सेकें। सेकने के बाद प्रत्येक को मिक्सर-ग्राइंडर मंे पीसकर पाउडर बनालें। तीनों के पाउडर को मिला कर पारदर्शक डिब्बे में भर लेवें। आपकी अमूल्य दवाई तैयार है।

दवाई लेने की विधिः- तैयार दवाई को रात्रि को खाना खाने के बाद सोते समय 1 चम्मच गर्म पानी के साथ लेवें। याद रखें इसे गर्म पानी के साथ ही लेना है। इस दवाई को रोज लेने से शरीर के किसी भी कोने मंे अनावश्यक चर्बी/ गंदा मैल मल मुत्र के साथ शरीर से बाहर निकल जाता है, तथा शरीर सुन्दर स्वरूपमान बन जाता है। मरीज को दवाई 30 दिन से 90 दिन तक लेनी होगी।
लाभः - इस दवाई को लेने से न केवल शरीर मंे अनावश्यक चर्बी दूर हो जाती है बल्किः-

• शरीर में रक्त का परिसंचरण तीव्र होता है। ह्नदय रोग से बचाव होता है तथा कोलेस्ट्रोल घटता है।
• पुरानी कब्जी से होेने वाले रोग दूर होते है। पाचन शक्ति बढ़ती है।
• गठिया वादी हमेशा के लिए समाप्त होती है।
• दांत मजबूत बनते है। हडिंया मजबूत होगी।
• आॅख का तेज बढ़ता है कानों से सम्बन्धित रोग व बहरापन दूर होता है।
• शरीर में अनावश्यक कफ नहीं बनता है।
• कार्य क्षमता बढ़ती है, शरीर स्फूर्तिवान बनता है। घोड़े के समान तीव्र चाल बनती है।
• चर्म रोग दूर होते है, शरीर की त्वचा की सलवटें दूर होती है, टमाटर जैसी लालिमा लिये शरीर क्रांति-ओज मय बनता है।
• स्मरण शक्ति बढ़ती है तथा कदम आयु भी बढ़ती है, यौवन चिरकाल तक बना रहता है।
• पहले ली गई एलोपेथिक दवाईयां के साइड इफेक्ट को कम करती है।
• इस दवा को लेने से शुगर (डायबिटिज) नियंत्रित रहती है।
• बालों की वृद्धि तेजी से होती है।
• शरीर सुडौल, रोग मुक्त बनता है।

स्वामी रामदेवजी के योग करने से दवाई का जल्दी लाभ होता है।
परहेजः - 1. इस दवाई को लेने के बाद रात्रि मंे कोई दूसरी खाद्य-सामग्री नहीं खाएं।

2. यदि कोई व्यक्ति धुम्रपान करता है, तम्बाकू-गुटखा खाता या मांसाहार करता है तो उसे यह चीजे छोड़ने पर ही दवा फायदा पहुचाएंगी।

3. शाम का भोजन करने के कम-से-कम दो घण्टे बाद दवाई लें।

(आभारः मानव सेवा केन्द्र, सादड़ी जिला पाली)

डाॅक्टर ओ0 पी0 वर्मा रचित ‘‘अलसी महिमा’’नामक पुस्तिका प्रकाशित हुई है। उक्त पुस्तिका को आप Free Download My Booklets के टेग के नीचे अंकित नाम पर क्लिक कर उसे डाउनलोड करें। छपी हुई पुस्तक आप मुझसे मंगवा भी सकते हंै।

अलसी महिमा : डॉ ओ पी वर्मा

पुस्तिका की विषय वस्तुअलसी एक चमत्कारी आयुवर्धक, आरोग्यवर्धक दैविक भोजन है। अलसी एक प्राणदायी औषधि है।  कैंसर , ब्लड प्रेशर, अर्थाराइटीस, डाइबीटिज , अपच आदि का इलाज अलसी के सेवन से होता है। जिसका विस्तृत वर्णन पुस्तक में है।अलसी  एक सम्पूर्ण आहार है, इसमें 18 प्रतिशत प्रोटीन 27 प्रतिशत फाइबर, 18 प्रतिशत ओमेगा-3 फैटी एसिड, लिगनेन व सभी विटामिन और खनिज लवणों का भण्डार है। अलसी रक्त को पतला बनाये रखती है। रक्त वाहिकाओं को स्वीपर की तरह साफ करती है। काॅलेस्ट्राल और ब्लड प्रेशर को सही रखती है। अलसी में फाइबर की मात्रा सबसे अधिक है। इसलिए यह ईसबगोल से भी ज्यादा लाभदायक है। तभी अलसी के लिए कहा जाता है कि यह कब्जासुर का वध करती है। अलसी शक्तिवर्धक एंव बाॅडी बिल्ंिडग में सहायक है। तभी डबल्यू एच ओ ने इसे सुपर फूड की संज्ञा दी है। इसके अतिरिक्त पुस्तक मंे डाॅ0 योहाना बुडवीज का कैंसर रोधी आहार-विहार,अलसी के व्यंजन, वसा जो कारक है वसा जो मारक है, अलसी चालीसा, अलसी सेवन से लाभार्थिंयों के अनुभव संग्रहीत है।  ढ़ेर सारी अनेक बातें अलसी के आहार से चिकित्सा से सम्बन्धी मौजूद है।

लेखक के बारे में एलोपैथिक डाॅक्टर ओ0 पी0 वर्मा फ्लेक्स अवेयेरनेस सोसायटी के अध्यक्ष है। देश के अनेक पत्र-पत्रिकाओं में ंअलसी पर आपके आलेख छपे है। दूरदर्शन पर वार्ताएं प्रसारित हुई है।  इन्होंने नाॅबेल पुरस्कार के लिए नामांकित जर्मन डाॅ0 बुडवीज के आधार पर अलसी से चिकित्सा पर बहुत कार्य किया है। कैंसर जैसे घातक रोगों का इलाज अलसी के द्वारा डाॅ0 बुडवीज ने किया है,जिसे बुडवीज प्रोटोकोल के नामा से जाना जाता है।

सफलता का मंत्र : प्रबल इच्छा से बिलगेट्स बनते है

पर मिलेगे, सफलता. 17s टिप्पणियाँ

प्रबल इच्छा क्या है ? प्रबल इच्छा का तात्पर्य उस दृढ़ निश्चय से है जो हमें किसी लक्ष्यप्राप्ति के लिए करता होता है। यह लक्ष्य शक्ति, ओहदा, धन या ऐसी ही अन्य कोई वस्तु हो सकती है। कुछ बड़ा पाने या करने के लिये महत्त्वाकांक्षा अनिवार्य है। जीवन में कुछ बड़ा करने का दृढ़ निश्चय।

एक स्कूली छात्र ने साॅफ्टवेयर की कम्पनी शुरू की – माइक्रो साॅफ्ट। इसी बीच इस छात्र ने हार्वर्ड विश्वविद्यालय में प्रवेश लिया। जब वह अपने स्नातक पाठ्यक्रम के द्वितीय वर्ष में था, कम्पनी ने बहुत बड़ा लाभ कमाना शुरू किया । उसकी प्रबल इच्छा थी कि वह अरबपति बने। उसने अपनी पढ़ाई छोड़ दी क्योंकि कम्पनी का काम बढ़ गया था। उसने अपने लक्ष्य को पहचाना और अपने जीवन के महत्त्वाकांक्षी कार्य को बीस वर्ष में पूरा कर लिया। उसकी प्रतिदिन आय वर्ष 1998 में आठ सौ करोड़ थी। आज वह इस धरती का सबसे धनी व्यक्ति है। कौन है वह महान् व्यक्ति ? —- वह बिलगेट्स है।

क्या प्रबल इच्छा, उत्साह एवं साहस के अभाव में तेनसिंह और हिलेरी एवरेस्ट पर्वत की चोटी पर चढ़ने में सफल हो पाते?

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प्रबल इच्छा की सफलता प्राप्ति में महत्वपूर्ण भूमिका

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अलसी का सेवन किस रोग में व कैसे करें?

सुपर फुड अलसी में ओमेगा थ्री व सबसे अधिक फाइबर होता है। यह डब्लयू एच ओ ने इसे सुपर फुड माना है। यह रोगों के उपचार में लाभप्रद है। लेकिन इसका सेवन अलग-अलग बीमारी में अलग-अलग तरह से किया जाता है।

• स्वस्थ व्यक्ति को रोज सुबह-शाम एक-एक चम्मच अलसी का पाउडर पानी के साथ ,सब्जी, दाल या सलाद मंे मिलाकर लेना चाहिए । अलसी के पाउडर को ज्यूस, दूध या दही में मिलाकर भी लिया जा सकता है। इसकी मात्रा 30 से 60 ग्राम प्रतिदिन तक ली जा सकती है। 100-500 ग्राम अलसी को मिक्सर में दरदरा पीस कर किसी एयर टाइट डिब्बे में भर कर रख लें। अलसी को अधिक मात्रा मंे पीस कर न रखें, यह पाउडर के रूप में खराब होने लगती है। सात दिन से ज्यादा पुराना पीसा हुआ पाउडर प्रयोग न करें। इसको एक साथ पीसने से तिलहन होने के कारण खराब हो जाता है।
• खाँसी होेने पर अलसी की चाय पीएं। पानी को  उबालकर उसमें अलसी पाउडर मिलाकर चाय तैयार करें।एक चम्मच अलसी पावडर को दो कप (360 मिलीलीटर) पानी में तब तक धीमी आँच पर पकाएँ जब तक यह पानी एक कप न रह जाए। थोड़ा ठंडा होने पर शहद, गुड़ या शकर मिलाकर पीएँ। सर्दी, खाँसी, जुकाम, दमा आदि में यह चाय दिन में दो-तीन बार सेवन की जा सकती है। दमा रोगी एक चम्मच अलसी का पाउडर केा आधा गिलास पानी में 12 घंटे तक भिगो दे और उसका सुबह-शाम छानकर सेवन करे तो काफी लाभ होता है। गिलास काँच या चाँदी को होना चाहिए।
• समान मात्रा में अलसी पाउडर, शहद, खोपराचूरा, मिल्क पाउडर व सूखे मेवे मिलाकर नील मधु तैयार करें।  कमजोरी में व बच्चों के स्वास्थ्य के लिए नील मधु उपयोगी है।
• डायबीटिज के मरीज को आटा गुन्धते वक्त प्रति व्यक्ति 25 ग्राम अलसी काॅफी ग्राईन्डर में ताजा पीसकर आटे में मिलाकर इसका सेवन करना चाहिए। अलसी मिलाकर रोटियाँ बनाकर खाई जा सकती हैं। अलसी एक जीरो-कार फूड है अर्थात् इसमें कार्बोहाइट्रेट अधिक होता है।शक्कर की मात्रा न्यूनतम है।
• कैंसर रोगियों को ठंडी विधि से निकला तीन चम्मच तेल, छः चम्मच पनीर में मिलाकर उसमें सूखे मेवे मिलाकर देने चाहिए। कैंसर की स्थिति मेें डाॅक्टर बुजविड के आहार-विहार की पालना श्रद्धा भाव से व पूर्णता से करनी  चाहिए। कैंसर रोगियों को ठंडी विधि से  निकले तेल की मालिश भी करनी चाहिए।
• साफ बीनी हुई और पोंछी हुई अलसी  को धीमी आंच पर तिल की तरह भून लें।मुखवास की तरह इसका सेवन करें। इसमें संेधा नमक भी मिलाया जा सकता है। ज्यादा पुरानी भुनी हुई अलसी प्रयोग में न लें।
• बेसन में 25 प्रतिशत मिलाकर अलसी मिलाकर व्यंजन बनाएं। बाटी बनाते वक्त भी उसमें भी अलसी पाउडर मिलाया जा सकता है। सब्जी की ग्रेवी में भी अलसी पाउडर का प्रयोग करें।

• अलसी सेवन के दौरान खूब पानी पीना चाहिए। इसमें अधिक फाइबर होता है, जो खूब पानी माँगता है।

Health benefits of beets

• Garden beet is very low in calories (contain only 45 kcal/100 g), and contain only small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.
  

• The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which is otherwise can be harmful to blood vessels. High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
  
• Raw beets are an excellent source of folates; contains about 109 mcg/100 g (Provides 27% of RDA). However, extensive cooking may significantly depletes its level in food. Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.
  
• It contains significant amounts of vitamin-C, one of the powerful natural antioxidant, which helps body scavenge deleterious free radicals one of the reasons for cancers development.
  
• Beet greens (tops) are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots.Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  
• The root is also rich source of niacin (vit.B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese, and magnesium.
  
• In addition, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.
  

Health benefits of bok choy

• Bok choy is one of the popular leafy-vegetables very low in calories. Nonetheless, it is very rich source of many vital phyto-nutrients, vitamins, minerals and health-benefiting anti-oxidants.
  
• 100 g of bok choy provides just 13 calories. It is one of the recommended vegetable in the zero calorie or negative calorie category of foods which when eaten would add no extra weight to the body but in-turn facilitate calorie burns and reduction of weight.
  
• Like other brasisca family vegetables, bok choy contains certain anti oxidant plant chemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. Along with dietary fiber, vitamins these compounds help to protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.
  
• Fresh pak choi is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C. Regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals. 
  
• It has more vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower...etc. Just 100 g of fresh bok choy provides 4468 IU or 149% of daily-required levels vitamin A.
  
• Pak choi is very good source of vitamin K, provides about 38% of RDA levels. Vitamin-K has potential role in bone metabolism by promoting osteotrophic activity in bone cells. Therefore, enough vitamin K in the diet makes your bone stronger, healthier and delay osteoporosis. Further, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.
  
• Fresh bok choy has many vital B-complex vitamins such as pyridoxine (vitamin B6), riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
  
• It also contains good amount of minerals like calcium, phosphorous, potassium, manganese, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.
  

Cabbage nutrition facts

Ever wonder what is the secret of Chinese people ever youthfulness? It is cabbage!

Rich in phyto-nutrients, this cool season leafy vegetable belongs to the "brassica" family of vegetables, which also include brussels sprouts, cauliflower, bok choy, kale and broccoli. It is one of the widely cultivated crops around the world. 

Scientific name: Brassica oleracea (capitata group). 

Light green variety	Savoy-cabbage	Red-cabbage

Structurally, cabbage consists of clusters of stiff leaves superimposed in compact layers giving it a round or globular shape. Several different varieties are cultivated worldwide including green, purple red and savoy (loose wrinkled leaves).

Bok choy or "chinese-cabbage" features similar appearance, but derived from different species of the same brassica genus. Bok choy distinguishingly has vigorous growth pattern. The whole plant has long cylindrical shape comprising of short, compact leaves. 

Health benefits of cabbage

• Fresh, dark green-leafy cabbage is incredibly nutritious and low in fat and calories (Provides just 25 cal/100 g).
  
• It is storehouse to many phyto-chemicals like thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. These compounds are powerful anti-oxidants and known to help protect against breast, colon, and prostate cancers and help reduce LDL or "bad cholesterol" levels in the blood.
  
• Fresh cabbage is an excellent source of natural antioxidant, vitamin C. Provides about 61% of RDA, more than that of in the oranges. Regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
  
• It is also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish.
  
• It also contains good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell formation.
  
  
• Cabbage is very good source of vitamin K, provides about 63% of RDA levels. Vitamin-K has potential role in bone metabolism by promoting osteotrophic activity in them. So enough vitamin K in the diet gives you healthy bones. In addition, vitamin-K also has established role in curing Alzheimer's disease patients by limiting neuronal damage in their brain.
  

Bitter gourd (melon) is perhaps the secret vegetable of the Okinawa islander’s longevity! Although the bitterness of Bitter melon might turn some people away, it can really sweeten your health because of its disease preventing and health promoting phyto chemical compounds.

Botanically it belongs to the family of Cucurbitaceous, of the genus: Momordica and is a member of the same family of squash, watermelon, cantaloupes, cucumber etc. Scientific name: Momordica charantia. Some of the related varieties are balsam pear, cundeamor, la-kwa etc. 

Safety profile

Bitter gourd may contain alkaloid substances like quinine and morodicine, resins and saponic glycosides which may be intolerable by some people. The bitterness and toxicity may be reduced somewhat by parboiling or soaking in salt water for up to 10minutes.

Toxicity symptoms may include excessive salivation, facial redness, dimness of vision, stomach pain, nausea, vomiting, diarrhea, muscular weakness. (Medical disclaimer)

Goya chanpuru. A okinawan dish prepared with bitter melon, tofu, egg and onion. Photo courtesy: jetalone

• See the table below for in depth analysis of nutrients:

  See the table below for in depth analysis of nutrients: Bitter gourd or Bitter melon (Momordica charantia), fresh, raw, Nutritive value per 100 g (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 17 Kcal <1% Carbohydrates 3.70 g 3% Protein 1.00 g 2% Total Fat 0.17 g 0.5% Cholesterol 0 mg 0% Dietary Fiber 2.80 g 7% Vitamins Folates 72 mcg 18% Niacin 0.400 mg 2.5% Pantothenic acid 0.212 mg 4% Pyridoxine 0.043 mg 3% Riboflavin 0.040 mg 3% Thiamin 0.040 mg 3.5% Vitamin A 471 IU 16% Vitamin C 84 mg 140% Electrolytes Sodium 5 mg <1% Potassium 296 mg 6% Minerals Calcium 19 mg 2% Copper 0.034 mg 4% Iron 0.43mg 5% Magnesium 17 mg 4% Manganese 0.089 mg 4% Zinc 0.80 mg 7% Phyto-nutrients Carotene-ß 190 mcg -- Carotene-α  185 mcg Lutein-zeaxanthin 170 mcg --
  Principle	Nutrient Value	Percentage of RDA
  Energy	17 Kcal	<1%
  Carbohydrates	3.70 g	3%
  Protein	1.00 g	2%
  Total Fat	0.17 g	0.5%
  Cholesterol	0 mg	0%
  Dietary Fiber	2.80 g	7%
  Vitamins
  Folates	72 mcg	18%
  Niacin	0.400 mg	2.5%
  Pantothenic acid	0.212 mg	4%
  Pyridoxine	0.043 mg	3%
  Riboflavin	0.040 mg	3%
  Thiamin	0.040 mg	3.5%
  Vitamin A	471 IU	16%
  Vitamin C	84 mg	140%
  Electrolytes
  Sodium	5 mg	<1%
  Potassium	296 mg	6%
  Minerals
  Calcium	19 mg	2%
  Copper	0.034 mg	4%
  Iron	0.43mg	5%
  Magnesium	17 mg	4%
  Manganese	0.089 mg	4%
  Zinc	0.80 mg	7%
  Phyto-nutrients
  Carotene-ß	190 mcg	--
  Carotene-α	185 mcg
  Lutein-zeaxanthin	170 mcg	--

Bitter melons (Momordica charantia). Oriental variety. Note the uneven pebble like longitudinally arranged ridges. The ends are round and blunt.	Bitter melons hanging down in a vine. a variety commonly found in Indian subcontinent. Note for pointed ends.

Bitter melon is the immature pod vegetable, popular in many Asian countries. This widely grown as edible pod is, in fact, among the most bitter of all culinary vegetables.

Bitter melon is temperate /tropical vegetable probably originated in South-East Asia. Like other members of the cucurbitaceae family, this plant is a fast-growing, trailing or climbing vine with thin stems and tendrils and requires trellis to support the climbing vine.

The pods are characterized by smooth lengthwise ridges and uneven pebbly surface. Depending upon the cultivar type, immature pods are light to dark green in color and have oblong or oval shapes with pointed tip at the blossom end. Internally, the flesh is white with rough edged seeds, somewhat similar to ridge gourd seeds. As the fruits begin to mature, they gradually turn yellow or orange.

Health benefits of Bitter gourd

• Very low in calories provides only 17 cal per 100g. The pods are rich in phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants. 
  
• Bitter melon notably contains phyto-nutrient, polypeptide-P; a plant insulin known to lower blood sugar levels. In addition it also contain hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis in the cells of liver, muscle and adipose tissue. Together, these compounds are thought to be responsible for reduction of blood sugar levels in the treatment of type-2 diabetes.
  
• Fresh pods are an excellent source of folates; contains about 72 mcg/100g (Provides 18% of RDA).  Folate helps reduce incidence of neural tube defects in pregnant mothers when taken during early pregnancy.
  
• Fresh bitter melon is an excellent source of vitamin-C (100g of raw pod provides about 140% of RDI). Vitamin-C, one of the powerful natural antioxidant, helps body scavenge deleterious free radicals one of the reasons for cancers development.
  
• It is an excellent source of health benefiting flavonoids such as beta-carotene, alpha-carotene, lutein, and zeaxanthins. It also contains good amount of vitamin A. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.
  
• Bitter melon stimulates easy digestion and peristalsis of food through the bowel until it is excreted from the body. Thus, helps in relieving indigestion and constipation problems.
  
• The vegetable is also good source of Niacin (vitamin B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.
  
• Early laboratory tests suggest that compounds in bitter melon might be effective for treating HIV infection.
  

Pancreas

Say: pan-kree-us

The pancreas is a long, flat gland in your belly. It sits behind the stomach and produces enzymes that are important for digestion. Insulin and glucagon, which help control the level of glucose (a type of sugar) in the blood, are also made in the pancreas.

White Blood Cells

Say: wite blud sels     White blood cells are part of the germ-fighting immune system. They are like little warriors floating around in your blood waiting to attack invaders, like viruses and bacteria. You have several types of white blood cells and each has its own special role in fighting off the different kinds of germs that make people sick.

Urticaria

Say: ur-tuh-kair-ee-uh

Urticaria is the fancy name for hives. No, not bee hives! Hives are those itchy, red bumps people get on their skin when they're allergic to something, like certain foods or medicines. Allergies are not the only reason someone might get hives. Some infections, hot or cold temperatures, or even stress can make those bumps appear. Your doctor can give you some medicine that can help stop all your scratching.

Scoliosis

Say: sko-lee-oh-sis

Scoliosis is an abnormal curve of the spine, also known as the backbone. Most scoliosis is mild, but for those who need it, back braces and special surgery can help many kids stand up to scoliosis.

Sphenopalatineganglioneuralgia

Say: sfee-noh-pal-uh-teen-gan-glee-oh-new-ral-juh

This huge word means an ice cream headache. You know, the feeling you get when you eat something really cold and your head goes "Yow!"

Hypoglycemia

Say: hi-po-gly-see-me-uh

Glucose (a type of sugar) is the body's main energy source. Hormones, such as insulin, control the level of glucose in the blood. It's unhealthy if a person's glucose levels get too high, or too low. Hypoglycemia occurs when the levels get too low. This can happen to people who have diabetes. It can occur if the person doesn't eat enough or if the person takes too much insulin, which lowers glucose levels. A person with hypoglycemia may feel hungry, shaky, sweaty, weak, drowsy, or dizzy. If left untreated, hypoglycemia may even make someone faint or pass out.

Hyperglycemia

Say: hi-per-gly-see-me-uh

Glucose (a type of sugar) is the body's main energy source. Hormones, such as insulin, control the level of glucose in the blood. It's unhealthy if a person's glucose levels get too high or too low. Hyperglycemia occurs when the levels get too high. This can happen to someone who has diabetes but doesn't know it yet. It also can happen to someone whose diabetes is not under control. Signs of hyperglycemia include increased urination (peeing), extreme thirst, and unexplained weight loss.

Constipation

Say: kon-stuh-pay-shun

Sometimes your bowel movements - you know, the stuff inside your intestines we call poop - might be hard and dry. Yeah, it's kind of gross, but it can also be bad for you if this happens too much. One way to fight constipation is to eat more fiber (found in fruits and vegetables and other stuff), and drink more water and juice. Tell your parent if your bowel movements are hard and dry, difficult to push out, or if you don't have bowel movements very often. Your parent can take you to a doctor who can help you.

Conjunctivitis

Say: kon-jung-tih-vy-tis

Is your eye looking pink and not so pretty? Sounds like conjunctivitis, sometimes called pinkeye. This can happen when the conjunctiva, the covering of your eye and inside your eyelids, gets infected. Your eye may feel itchy and like you have a grain of sand caught in it. Your eye may be teary or gunky, especially when you wake up in the morning. Although sometimes pinkeye will get better on its own, some kids will need special eye drops to make their conjunctivitis disappear.

Cochlea

Say: ko-klee-uh

The cochlea looks like a spiral-shaped snail shell deep in your ear. And it plays an important part in helping you hear: it changes sounds into nerve messages and sends them to your brain. After the eardrum takes in a sound, the sound gets turned into a vibration that travels to the cochlea. There, the tiny hairs that line the cochlea move and shake, sending messages to your brain that you hear a sound. And this all happens in a split second!

Congestion

Say: kun-jes-chun

Need to blow your nose? Congestion happens when your nose gets stuffy and makes it hard to breathe. Usually, you have congestion when you have a cold or allergies and your nose gets plugged up with mucus (you know, the slimy stuff that comes out of your nose, otherwise known as snot). Being congested is no fun, but you'll feel better with rest, lots of fluids, and the right kind of medicine.

Cancer

Cancer

Say: kan-ser

Cancer is a disease that happens when the body makes cells that are not normal. These cells grow very quickly to take over the normal cells and can spread to different parts of the body if a doctor doesn't treat it. People can get very sick from cancer and even die. There are many different types of cancer, but you can't get any of them from being near someone who has it. But you can get some kinds of cancer from smoking, so that's another good reason to say no to cigarettes!

Cough

Say: kof

You cough, but why? A cough is a reflex that helps your body clear your throat and lungs. A cough is a common symptom in people who have asthma, although it can occur for many other reasons, like when you have a cold. Someone who has asthma may cough because the airways are irritated (narrow, swollen, and filled with mucus). For some kids, coughing may be the only clue that they have asthma. The coughing may happen only at night or while exercising.

Kidney

Say: kid-nee

The kidneys are a pair of organs that filter waste materials out of the blood. The waste is passed out out of the body as urine. Kidneys produce important hormones and regulate blood pressure and the levels of water, salts, and minerals in the body. Kidney damage can occur in someone who has had diabetes for many years, especially if the diabetes isn't controlled. You'll find your kidneys on either side of your spine, just

Blood Type

Say: blud type

Every person has a blood type. There are four major types, each with a different chemical marker that's attached to a person's red blood cells. These markers determine if someone has type A blood, type B blood, type O blood, or type AB blood. Each blood type can also be positive (+) or negative (-), just to make things a little more complicated! It's important that doctors know which blood type you have if you're going to have surgery, just in case you need some extra blood. But in an emergency, anyone can safely receive O-negative blood, regardless of his or her blood type.

Bronchial Tubes

Say: brong-kee-ul toobz

When a person breathes, air comes in through the nose or mouth and then goes into the trachea (windpipe). From there, it passes through the bronchial tubes, which are in the lungs. These tubes, or airways, let air in and out of your lungs, so you can breathe. You can call them by their nickname: bronchi (say: brong-kye). The bronchial tubes branch into smaller tubes called bronchioles (say: brong-kee-ohlz).

Bone Marrow

Say: bone mair-oh

Bone marrow is a thick, spongy kind of jelly inside your bones. Bone marrow makes all kinds of blood cells: red blood cells that carry oxygen, white blood cells that fight infections, and platelets that help blood clot.

Airway Obstruction

Say: air-way ub-struk-shun

When something keeps the air from moving in and out of the airways in your lungs, it's called an airway obstruction. When someone has asthma, the airways may become obstructed, or blocked, because the airways are swollen, narrow, and clogged with thick mucus. Obstructed airways can cause coughing, wheezing, and shortness of breath.

Arthritis

Say: ar-thry-tis

This is what happens when joints — the places where bones meet — get painful, swollen, and stiff. Someone with arthritis may find it painful to move his joints. Arthritis may occur when a person has lost some of the flexible cushion between the bones called cartilage. You may know some older people with the condition. Kids who have arthritis may have an infection, Lyme disease, lupus, or juvenile rheumatoid arthri

Asthma

Say: az-muh

Someone with asthma can have trouble breathing because of problems with the airways, the tubes that carry air into the lungs. The airways can get irritated, swollen (puffed up), and narrow (like a pinched straw), which makes it difficult to breathe. Many things can trigger an asthma attack, like viruses, allergies, smoke, and even exercise. Of course, breathing is really important, so someone who has asthma may need to see a doctor regularly and carry special medicine to make it easier to breathe.

Allergy

Say: al-ur-jee

Achoo! Many things can trigger allergies, like pollen, certain animals, foods, or a bee sting. Allergies can make your eyes water and your nose run, make your skin itchy and bumpy, make your throat and ears sore, and make your tummy ache. They can even give you diarrhea . . . gross! But don't worry. If you have an allergy, you can go to a special doctor called an allergist who will make sure you feel better again.

Anemia

Say: uh-nee-mee-uh

Red blood cells carry oxygen all over our bodies. People who have anemia have fewer red blood cells than normal, which can make them feel tired because not enough oxygen is getting to their bodies' cells. There are a lot of reasons why a person may have anemia, but a common reason why some kids get anemia is because they don't get enough iron in the foods they eat. Iron is needed for red blood cells to work.

Chart of Colored Vegetables and Fruit

(See bottom of page for printable chart)

Green Artichokes Arugula Asparagus Avocados Broccoflower Broccoli Broccoli rabe Brussel sprouts Celery Chayote  squash Chinese cabbage Cucumbers Endive Green apples Green beans Green cabbage Green grapes Green onion Green pears Green peppers Honeydew Kiwifruit Leafy greens Leeks Lettuce Limes Okra Peas Sno Peas Spinach Sugar snap peas Watercress Zucchini

White Bananas Brown pears Cauliflower Dates Garlic Ginger Jerusalem artickoke Jicama Kohlrabi Mushrooms Onions Parsnips Potatoes Shallots Turnips White Corn White nectarines White peaches

Red Beets Blood oranges Cherries Cranberries Guava PapayaPink grapefruit Pink/Red grapefruit Pomegranates Radicchio Radishes Raspberries Red apples Red bell peppers Red chili peppers Red grapes Red onions Red pears Red peppers Red potatoes Rhubarb Strawberries Tomatoes Watermelon

Yellow/Orange Apricots Butternut squash Cantaloupe Cape Gooseberries Carrots Golden kiwifruit Grapefruit Lemon Mangoes Nectarines Oranges Papayas Peaches Persimmons Pineapples Pumpkin Rutabagas Sweet corn Sweet potatoes Tangerines Yellow apples Yellow beets Yellow figs Yellow pears Yellow peppers Yellow potatoes Yellow summer squash Yellow tomatoes Yellow watermelon Yellow winter squash

Blue/Purple Black currants Black salsify Blackberries Blueberries Dried plums Eggplant Elderberries Grapes Plums Pomegranates Prunes Purple Belgian endive Purple Potatoes Purple asparagus Purple cabbage Purple carrots Purple figs Purple grapes Purple peppers Raisins

 

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Cholesterol Level Chart

Cholesterol is defined as a waxy alcohol, fat-like substance that occurs naturally in all areas of the human body. Your body needs some cholesterol to help it work properly and is required to establish proper membrane permeability and fluidity.

To see your ideal level of cholesterol in the blood see the cholesterol level chart below.
If you have an excess of cholesterol in your blood according to the chart, it can stick to the walls of the arteries. When cholesterol adheres to the artery walls it is called plaque. Plaque will gradually narrow your arteries and can even block them completely.

If an artery that supplies blood to the muscles in your heart becomes blocked, a heart attack can occur.

If an artery that supplies blood to your brain becomes blocked, a stroke can occur.

More that a million Americans die of heart disease each year. One of the major causes is high cholesterol levels in the blood.

The National Cholesterol Education Program suggests that total blood cholesterol level should be:

< 200 mg/dL normal blood cholesterol

200-239 mg/dL borderline-high

> 240 mg/dL high cholesterol.

Cholesterol Level Chart (See below for printable cholesterol level chart)

This blood cholesterol chart shows what your blood cholesterol levels should be and includes low and high cholesterol level measurements

Blood Cholesterol Level Chart	Desirable	Borderline (high)	High Risk
Total Cholesterol	< 200	200-240	> 240
Triglycerides	< 150	150-500	> 500
Low Density Cholesterol	< 130	130-160	> 240
High Density Cholesterol	> 50	50-35	< 35

Eighty-percent of the cholesterol in your body is produced by your liver, and the rest comes from foods like meats, eggs and dairy products.

The biggest influence on blood cholesterol level is fats in your diet, not the amount of cholesterol you eat from food. Narrowing it down further what really matters is the "type" of fat you eat.

Their are two types of fats, "good fat" which are monounsaturated and polyunsaturated fats, lower your risk of disease such as heart disease and atherosclerosis.

"Bad fats" being saturated and trans fats will increase the risk for certain diseases. The key to healthy eating is to substitute the bad fats for good fats avoiding the trans fats. See: Guide to Good and Bad Cholesterol

Major dietary sources containing high cholesterol include cheese, egg yolks, beef, pork, poultry, and shrimp. See: Foods to Reduce Bad Cholesterol.
Cholesterol is insoluble in blood and is transported in the body's circulatory system within lipoproteins.
There is a large range of lipoproteins within blood, generally called, from larger to smaller size: chylomicrons, very low density lipoprotein (VLDL), intermediate density lipoprotein (IDL), low density lipoprotein (LDL) and high density lipoprotein (HDL). The actual cholesterol within all the various lipoproteins is identical.
LDL = bad cholesterol and HDL = good cholesterol
How is Cholesterol Measured?
The measurement of your blood cholesterol level and other blood fats is obtained with a simple blood test by your doctor
You will be advised to fast (not eat) for 12 hours before the blood test is performed. Blood is then taken and sent to a laboratory, where the number of milligrams of cholesterol in the blood is determined. Your doctor will then provide you with the test results in accordance with their medical cholesterol level chart..
The American Heart Association recommends that adults aim for a total cholesterol level below 200 milligrams per 100 milliliters of blood serum.
Testing Cholesterol Levels in the Blood - How often Should you be Tested?
It is recommended by the American Heart Association to test cholesterol every 5 years for people aged 20 years or older.

Cholesterol level testing should be more frequent if a person: is a man over age 45 or a woman over age 50, has total cholesterol of 200 mg/dL or more, has HDL (good) cholesterol less than 40 mg/dL, or is at risk of heart disease and stroke.

Reducing your Cholesterol Chart Levels

If you have had your cholesterol level tested and according to the doctors cholesterol chart you are told you have high blood cholesterol you should look at ways of lowering your cholesterol levels including jogging, walking and any activity that concerns exercising more, eating a variety of fruits and vegetables, and cholesterol lowering medication. It has been said that Yoga may reduce the effect of cholesterol in your body.

Research has also shown that flaxseed and niacin have been proven to lower cholesterol. Red rice extract has also shown that it has cholesterol lowering properties.

Lately a new natural product on the market called red marine algae has been claimed to be an effective means of reducing the cholesterol levels in the blood.

Printable Cholesterol Level Chart:

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.
Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.

Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.
Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.
Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Color Wheel of Fruits and Vegetables

Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

  

Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

 

Green vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Fruits & Vegetables for Kids

Sweet Fruits

Children tend to like fruit. When researchers from Wageningen University in the Netherlands asked children ranging from four to 12 years of age what foods they most liked and disliked, every group mentioned sweet fruits as favorite foods. Offer your kids sweet fruits in the form of grapes, strawberries, apple slices and orange segments. Be careful if you are feeding young children, because toddlers can choke on whole grapes, large chunks of apples and cherries with pits, according to pediatricians William and Martha Sears, creators of the Ask Dr. Sears website. Always cut these fruits into small pieces.

Fruit-Based Treats

You can use whole fruits to make treats for your kids. Fruit smoothies are better than fruit juice, because they contain fiber. According to the Fat Secret nutritional information database, one cup of a fruit smoothie has 2 g of fiber, while the same amount of orange juice has only .5 g of fiber. During the warm months, you can use almost any smoothie recipe to make popsicles.

Kid-Friendly Veggies

Children often resist eating vegetables, usually because of bitter, bland or sour flavors, according to the "International Journal of Behavioral Nutrition and Physical Activity." Focus on vegetables with a high sugar content, such as carrots, beets, parsnips and sweet potatoes, when feeding your kids. However, for the sake of balanced nutrition, don't neglect other vegetables entirely. You can often get your kids to eat a variety of foods by letting them help pick items when you're grocery shopping, offering foods many times and being patient.

How to lose 8 kg in 30 days

ThThe advantage of low carb and low GI diets is that it uses medical intelligence to promote fat loss. Glucose in the blood is the first source of energy utilized by the human body for its energy needs.When glucose level drops in our blood subsequent to the low carb and low GI diet automatically blood glucose level drops.Fat ,the satellite of energy source for human body comes out from its stores,enters the cells to fulfill the energy needs of human body as second line of energy source.Luckily it does not require insulin to open the gates of the cells.Hence this diet also works very well with the patients with insulin resistance or family history of diabetes mellitus. Initially the weight loss is faster due to water loss which is around 2-3 kgs, then subsequently the fat loss happens. The good protein intake in this diet improves muscle mass, hence metabolic rate improves.This is how one can lose 8 kg or more in 30 days.

The-benefits-of-fruits-vegetables-for-kids

Vitamins and Minerals

Children's growing bodies require significant amounts of vitamins and minerals. Fruits like oranges and apples are rich in immunity-boosting vitamin C. Green vegetables like green beans and broccoli are high in magnesium, which the body needs for muscle function and bone growth. Green leafy vegetables like spinach are rich in iron, required for healthy blood cells to form. Opt for colorful vegetables like eggplant and oranges, which tend to be more nutrient-rich than pale produce like iceberg lettuce.

Intestinal Health

The dietary fiber in fruits and veggies promotes the health of children's intestines. Regular consumption of produce reduces the incidence of irritable bowel syndrome flare-ups, constipation and diarrhea. Eating insoluble fiber-rich produce like carrots and blueberries can reduce risk for diverticulosis, a painful intestinal disease common in children.

School Performance

Children who regularly consume fruits and vegetables do better in school than children with poor dietary habits, according to a report in the April 2008 "Journal of School Health." This research study linked the diets of more than 5,000 5th-graders to performance on a standardized test. Children with the highest fruit and vegetable consumption performed best on the test.

what-are-the-benefits-of-fruits-vegetables-for-kidsI

Parents often have to beg, plead and even bribe their children to eat their fruits and vegetables. Health-conscious parents recognize the important benefits fruits and vegetables provide to their children. From reducing obesity risk to boosting vitamin and mineral intake, fruits and vegetables are a must on any kid's dinner plate.

Obesity

More than 15 percent of children are overweight or obese. Obese children are significantly more likely to suffer from heart disease and diabetes later in life. Sedentary lifestyle, poor eating habits and genetics are contributors to childhood obesity. Providing your children with fresh fruits and vegetables can reduce their risk of obesity. Children who eat fresh fruit are less likely to become obese, according to the Winter 2002 "Food Review." Fruit and vegetables have fewer calories than commonly consumed foods like soda, chips or candy.