Nutrition Value Of Chilly

Health Benefit of Chile

How To Enjoy Chile

Interesting Nutrition Facts About Cayenne Pepper

Health Secrets Of Cayenne Pepper

38. Butternut squash

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Butternut squash is a bell shaped winter squash with muted yellow rind and orange flesh. It has a sweet, buttery and nut flavor similar to pumpkin. It is particularly rich in Vitamin A and has a moderate amount of Vitamin C, Vitamin E, thiamine, niacin, Vitamin B6, folate, magnesium, potassium and manganese. Butternut squash helps to promote weight loss and prevents the risk of cancer and heart diseases. It helps to promote our eye health and immune system. Butternut squash can be easily incorporated in both sweet and savory dishes.

Butternut is packed with health beneficial vitamins, nutrients, minerals and anti oxidants that are needed for optimum health. It contains important B-complex vitamins such as riboflavin, niacin, pantothenic acid, folates and vitamin B-6. It is rich in omega-3 fatty acid that helps to reduce 'bad cholesterol' and increase 'good cholestrerol'. It is an excellent source of vitamin E and minerals such as calcium, manganese, copper, iron, magnesium and zinc.

The butternut tree is cultivated mainly for its richly flavored nuts than its lumber. However, small amounts of lumber are used in furniture and intricate woodcarvings as the wood is softer to handle than other walnut wood. Butternut tree bark is often used to dye cloths. It color range extends from light yellow to dark brown. Its sapwood is collected and made into syrups.

37. Radish

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Radish is an edible root vegetable that comes in different shapes, colors, and sizes. It has a spicy and peppery flavor with a crunchy bulb. Radish is a good source of Vitamin C, folate, potassium, Vitamin B6 and fiber. Radish helps to eliminate the cells that can cause cancer. It supports healthy digestion, heart health, weight loss and promotes healthy complexion. Radish reduces the risk of type 2 diabetes, lowers blood pressure and helps to fight fungus that cause vaginal and oral infections.
Radish can be incorporated in salads and cooked to reduce its spicy and pungent aroma.

Radish is a popular and one of the highly consummated vegetable in the world. Owing to its health benefits radish comes across as a wonder vegetable that needs to be incorporated in everyone's diet. Consuming radish can prove to treat a person diagnosed with jaundice as it removes bilirubin. The Black radish variety is mostly used for treating jaundice. It restores the blood levels to normalcy and builds immunity to fight against the disease. The detoxifying compounds present in the food helps purifying blood and discarding waste from liver and stomach. Radish is also known for its ailing properties that help in treating piles. It facilitates water retention in the body and enhances digestive process that relieves the body from constipation. Food rich in diuretic properties such as radish helps in healing urinary disorders and fixes constipation that poses as a threat for the occurrence of piles. Radishes are rich in roughage and high in water content too; this food aids in weight loss as it keeps one full for a longer period. Colon cancer, breast cancer, prostate cancer can be avoided because of the folic acid, Vitamin C, anthocyanins present in radish helps in fighting against these life taking diseases. Radish is also known for controlling diabetes and regulates the absorption of sugar in the blood levels. Blood pressure a common sighted problem by many today can be majorly relieved on consumption of radish.

Principle	Nutrient Value	Percentage of RDA
Energy	16 Kcal	1%
Carbohydrates	3.40 g	3%
Protein	0.68 g	1%
Total Fat	0.10 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	1.6 g	4%
Vitamins
Folates	25 µg	6%
Niacin	0.254 mg	1.5%
Pyridoxine	0.071 mg	5.5%
Riboflavin	0.039 mg	3%
Vitamin A	7 IU	<1%
Vitamin C	14.8 mg	25%
Vitamin E	0 mg	9%
Vitamin K	1.3 µg	1%
Electrolytes
Sodium	39 mg	2.5%
Potassium	233 mg	5%
Minerals
Calcium	25 mg	2.5%
Copper	0.050 mg	5%
Iron	0.34 mg	4%
Magnesium	10 mg	2.5%
Manganese	0.069 mg	2.5%
Zinc	0.28 mg	2%
Phyto-nutrients
Carotene-ß	4 µg	—
Carotene-a	0 µg	—
Lutein-zeaxanthin	10 µg	—

The parts of radish that are edible are its roots, flowers and leaves. The leafy greens of radish can be prepared in to curry using Indian condiments and can be eaten as accompaniments with Indian breads. The root of radish is used to make pickles in many parts of India using oil and salt for preservatives. These tap root of this vegetable can be eaten raw in salads or be sautéed and added with other vegetables as a part of other dishes. Radish is added to European cuisine and also appears in potato soup with leeks. Adding then to healthy smoothies is a good addition to the diet.

36. Cucumber

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Cucumber is a summer squash with green to yellow polished skin. Cucumber is treated as a fruit rather than a vegetable. It is harvested when immature to have soft edible seeds. Cucumber is a succulent vegetable with soft and juicy flesh with the hint of the floral notes. Cucumber is rich in Vitamin K, Vitamin C, magnesium, potassium, manganese, and protein. It has low calories, high water content and soluble fiber that helps in promoting weight loss and hydration. Cucumber helps to reduce the risk of chronic diseases, blood sugar level and promote regular bowel movements.
Cucumber is generally eaten raw as a low calorie snack and adds a flavor in salad.

This is not just popular for its culinary use but also for its medicinal properties and nutritional values. One cup of cucumber which is 104 g contains only 16 calories.It is 95% water, biting into a slice of cucumber makes you feel hydrated and fresh. Its hydrating quality helps you flush out unnecessary toxins from the body thus having a detox effect.They are known to contain compounds such as lariciresinol, pinoresinol and secoisolariciresinol these 3 compounds are known profoundly for fighting cancer such as breast cancer , ovarian cancer and prostate cancer. Its anti inflammatory properties and fibre compounds helps in weight loss and smooth digestion, cucumber can also be used as a laxative that aids in evading constipation. Rich in vitamin A, vitamin B and calcium cucumber promotes bone health keeping joint pain and arthritis at bay. The peep of the cucumber is used as a beauty hack for a good skin; it helps in treating sun burns on skin just like aloevera.It stimulates hair growth; those who are longing for good tresses should include cucumber in their diets.

Principle	Nutrient Value	Percentage of RDA
Energy	15 Kcal	<1%
Carbohydrates	3.63 g	3%
Protein	0.65 g	1%
Total Fat	0.11 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.5 g	1%
Vitamins
Folates	7 µg	2%
Niacin	0.098 mg	<1%
Pantothenic acid	0.259 mg	5%
Pyridoxine	0.040 mg	3%
Riboflavin	0.033 mg	3%
Thiamin	0.027 mg	2%
Vitamin A	105 IU	3.5%
Vitamin C	2.8 mg	4.5%
Vitamin E	0.03 mg	0%
Vitamin K	16.4 µg	13.6%
Electrolytes
Sodium	2 mg	0%
Potassium	147 mg	3%
Minerals
Calcium	16 mg	1.6%
Iron	0.28 mg	3.5%
Magnesium	13 mg	3%
Manganese	0.079 mg	3.5%
Phosphorus	24 mg	3%
Zinc	0.20 mg	2%
Phyto-nutrients
Carotene-ß	45 µg	—
Crypto-xanthin-ß	26 µg	—
Lutein-zeaxanthin	23 µg	—

It is used in fresh salads; an ingredient that keeps the salad crunchy low on calorie and also hydrating your body. Cucumbers are summer food and always eaten to beat the heat, sliced cucumber is used in sandwiches with tomatoes and coleslaw making it a nice high tea snack. Pickled cucumber is popular in the western countries also known gherkins. Cold soup made out of cucumbers and mint is a refreshing palate cleanser.In order to improve the quality of cucumber farmers are resorting to heavy usage of pesticides and other growth inducing medicines, care needs to be taken while picking the right cucumber. Always opt for organically produced cucumber as it has no side effects.

35. Sunchokes

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Sun choke, also called sun root or earth apple, is a starchy vegetable similar to potato and turnip. It has a nutty, sweet flavor and crunchy texture. It has the potential to reduce premature aging and control blood pressure. Sun chokes boost the immune system, control cholesterol, muscle function and promote a healthy cardiovascular system.
Sun chokesare boiled and eaten to have a soft inner filling.

Principle	Nutrient Value	Percentage of RDA
Energy	73 Kcal	3.70%
Carbohydrates	17.44 g	13%
Protein	2 g	4%
Total Fat	0.01 g	<1%
Cholesterol	0 mg	0%
Dietary Fiber	1.6 g	4%
Vitamins
Folates	13 µg	3%
Niacin	1.3 mg	8%
Pantothenic acid	0.397 mg	8%
Pyridoxine	0.077 mg	6%
Riboflavin	0.060 mg	4.50%
Thiamin	0.200 mg	17%
Vitamin A	20 IU	<1%
Vitamin C	4 mg	7%
Vitamin E	0.19 mg	1%
Vitamin K	0.1 µg	<1%
Electrolytes
Sodium	4 mg	<1%
Potassium	429 mg	9%
Minerals
Calcium	14 mg	1.40%
Copper	0.140 mg	15%
Iron	3.40 mg	42.50%
Magnesium	17 mg	4%
Manganese	0.060 mg	2%
Selenium	0.7 µg	1%
Zinc	0.12 mg	1%
Phyto-nutrients
Carotene-ß	12 µg	—
Carotene-α	0 µg	—
Lutein-zeaxanthin	0 µg	—

34. Iceberg lettuce

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Iceberg lettuce is a variety of lettuce with crunchy, pale green-layered leaves. It has a neutral taste and refreshing aroma. Iceberg lettuce contains Vitamin C, calcium, Vitamin K, Vitamin A, folate and potassium. It is a low calorie vegetable that is used to promote weight loss. It benefits your immune system, nerve function, eye health and supports cell growth. Iceberg lettuce helps women to get pregnant. It also reduces the blood pressure and cardiovascular disease. Iceberg lettuce is enjoyed in burgers and salad.

33. Corns

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Maize, popularly known as corn is a starchy vegetable and cereal grain having sweet, juicy and buttery flavor. Corn is loaded with carbohydrates and contains fiber, Vitamin C, thiamine, folate, magnesium and potassium. Corn may benefit your eye health that prevents cataracts and age related macular degeneration. Eating corn on a limited level may balance the blood sugar level. The fiber content in corn lowers the risk of heart disease and cancer.
Corn can be packed into popcorn, tortillas, chips, polenta, oil, syrup and added to other dishes.

Corn was first grown by Native Americans more than 7,000 years ago in Central America.

Sweet corn leaves were used as chewing gum by Native Americans.

Principle	Nutrient Value	Percentage of RDA
Energy	86 Kcal	4%
Carbohydrates	18.70 g	14%
Protein	3.27 g	6%
Total Fat	1.35 g	7%
Cholesterol	0 mg	0%
Dietary Fiber	2.0 g	5%
Vitamins
Folates	42 µg	10.5%
Niacin	1.770 mg	11%
Pantothenic acid	0.717 mg	14%
Pyridoxine	0.093 mg	7%
Riboflavin	0.055 mg	4%
Thiamin	0.155 mg	13%
Vitamin A	187 IU	6%
Vitamin C	6.8 mg	11%
Vitamin E	0.07 mg	<1%
Vitamin K	0.3 µg	2%
Electrolytes
Sodium	15 mg	1%
Potassium	270 mg	6%
Minerals
Calcium	2 mg	<1%
Copper	0.054 mg	6%
Iron	0.52 mg	6.5%
Magnesium	37 mg	9%
Manganese	0.163 mg	7%
Selenium	0.6 µg	1%
Zinc	0.46 mg	4%
Phyto-nutrients
Carotene-ß	47 µg	—
Carotene-a	16 µg	—
Cryptoxanthin-ß	115 µg	—
Lutein-zeaxanthin	644 µg	—

This is known for its high calorific value where a 100g of corn consist of 365 calories. It has fatty acids and will ensure a weight gain, people who are looking to put on weight in a healthy way can sought after to corn for desired results. It is a very rich source of phyto-chemicals a compound derived directly from plants. This is very rich source of fibre; one cup of corn consists of 18.5% of recommended level of daily intake of fibre. Food rich in fibre helps in smooth bowel moments and also keeps hemorrhoids at bay. It is also proven that fibre helps in evading colon cancer as corn is a whole grain vegetable. It is also known for its folate and anti oxidant property that boost the immune system of the body, protecting it from many chronic diseases. A good heart is only a resultant of good food,it is rich in iron and omega 3 fats which is also known as good fats. Iron increases the blood level of the body where as omega 3 fats filter the bad cholesterol from good cholesterol thus preventing cardiovascular diseases. Owing to its iron content corn helps in evading Anaemia.

This can be enjoyed in a multiple ways; steam them, add butter lime and salt and you are good to go. Corn kennels can be added to soups or curries and baby corn is mainly used in Asian cooking as a part of Manchurian. Corn salads made in coleslaw taste great and helps you beat the heat. To take it as a statutory warning corn has a lot of fat content and its oil is rich in fatty oils , people with heart diseases and obesity should regulate their corn consumption ; watching over what they eat.

32. Potato

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Potato is a starch tuber and a root vegetable with crunchy filling. Potatoes are mainly composed of carbohydrates, protein, fiber and sugar. Potato with skin helps to lower blood pressure and heart disease. Potatoes are used in a weight loss diet, as it is the best filling with no fat. Fried potatoes contain more harmful compounds and can cause health related issues. Potatoes should be consumed in a limited amount as it may rise blood sugar level.Potatoes are commonly eaten fried, steamed, boiled, baked and it makes an excellent snack.

White potatoes were first cultivated by local Indians in the Andes Mountains of South America.

Potatoes do not have to be stored in a refrigerator, but they should be kept dark and dry.

Principle	Nutrient Value	Percentage of RDA
Energy	70 Kcal	3.5%
Carbohydrates	15.90 g	12%
Protein	1.89 g	3%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.5 g	7%
Vitamins
Folates	18mcg	4.5%
Niacin	1.149 mg	7%
Pantothenic acid	0.279 mg	6%
Pyridoxine	0.239 mg	18%
Riboflavin	0.038 mg	3%
Thiamin	0.081 mg	7%
Vitamin A	7 IU	<1%
Vitamin C	11.4 mg	20%
Vitamin K	2.9 mcg	2.5%
Electrolytes
Sodium	6 mg	0.4%
Potassium	455 mg	10%
Minerals
Calcium	10 mg	1%
Iron	0.73 mg	9%
Magnesium	22mg	5.5%
Manganese	0.141mg	6%
Phosphorus	61 mg	9%
Zinc	0.33 mg	3%
Phyto-nutrients
Carotene-ß	4 mcg	—
Crypto-xanthin-ß	0 mcg	—
Lutein-zeaxanthin	21 mcg	—

Potatoes are always considered as comfort food as its indulgences has most of the times been through greasy ,oily and processed food products. Potato is a food known for its energy and fatty content. Potatoes are often known as a good source of potassium; they have more potassium content when compared to banana. One unsliced potato consists of 18% of the daily recommended value of potassium for an ideal diet intake. Potassium is essential for the smooth functioning of everybody as it helps in regulating the fluids within the system and also transmits signals from nerves to veins. Potassium is also needed to regulate blood pressure levels in the body by keeping cardiovascular diseases at bay. Vitamin C is a vital nutrient and acts as an oxidant to free radicals as it helps in free flow of oxygen from lungs to other important parts of the body such as brain, spine and heart. This vitamin also helps in boosting body's immune system that aids in collagen production and absorption of iron. The fibre content in potatoes is high and it constitutes to 8% of recommended value of daily intake of potatoes. Fibre is responsible for aiding weight loss and keeping you full for a longer period. Vitamin B6 is present at 10% of daily recommended value and is very essential for energy metabolism and synthesis of haemoglobin. It forms a part of red blood cells.Iron is a major component of hemoglobin that carries oxygen to all parts of the body. Iron also has a critical role within cells assisting in oxygen utilization, enzymatic systems, especially for neural development, and overall cell function everywhere in the body. Thus, iron deficiency affects all body functions, not only through anemia, which appears late in the process of tissue iron deficits.

There is more to a potato than the ordinary fries. Potatoes are used in brewing alcohol such as vodka or potcheen. Potato starch, derived from this vegetable is used in food industry to bind soups and sauces making them thick and consistent. Mashed potatoes or baked potatoes served with butter is a delight on platter, this sinful indulgence has drawn attention of the world cuisine and has made it a classic that one cannot miss on.

Potato fries also known as French fries are a snack served with ham burgers and burgers at every food joint. In India potatoes are incorporated in their daily day to day food; from vada pav to pav bhaji potatoes are a core ingredient to these lip smacking delicacies. The infamous samosa and aloo chat is are typical street foods that one needs to binge on.

31. Green beans

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Green bean is a fibrous and crunchy vegetable with long string running through its length and small kidney shaped seeds. It has a bitter and grassy flavor. Green beans are rich in Vitamins A, C and K. Green beans also contain folic acid, fiber and iron. Green beans have the potential to reduce the risk of obesity, diabetes, heart disease and premature death. It promotes healthy complexion, increased energy and weight loss. Green beans also benefit bone, skin and hair health.
Green beans can be eaten raw or cooked to be served.

Principle	Nutrient Value	Percentage of RDA
Energy	31 Kcal	1.5%
Carbohydrates	7.13 g	5.5%
Protein	1.82 g	3%
Total Fat	0.34 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	3.4 g	9%
Vitamins
Folates	37 µg	9%
Niacin	0.752 mg	5%
Pantothenic acid	0.094 mg	2%
Pyridoxine	0.074 mg	5.5%
Riboflavin	0.105 mg	8%
Thiamin	0.084 mg	7%
Vitamin A	690 IU	23%
Vitamin C	16.3 mg	27%
Vitamin K	14.4 µg	12%
Electrolytes
Sodium	6 mg	0.4%
Potassium	209 mg	5.5%
Minerals
Calcium	37 mg	3.7%
Iron	1.04 mg	13%
Magnesium	25 mg	6%
Manganese	0.214 mg	9%
Phosphorus	38 mg	6%
Zinc	0.24 mg	2%
Phyto-nutrients
Carotene-ß	379 µg	—
Carotene-a	69 µg	—
Lutein-zeaxanthin	640 µg	—

The substitute to meat and a messiah for the vegetarians is here. Beans are a good source of proteins and dietary fibre they don't just help in keeping your weight under control but also aids in preventing diseases that are life risking. Diseases caused such as cancer, diabetes or chronic heart diseases have something in common. They are all directly or indirectly caused by obesity or being overweight. Beans helps you keep your weight under check and help you control your increasing waist line. It is recommended by my doctors and dietician to add 2 – 3 cups of beans in their diet per week. It is as found out from a recent study that bean eaters weigh 7 pounds lesser when compared to non bean eating counterparts. Green beans contain high levels of Vitamin A and Zea–Xanthin an important dietary fibre what prevents the body from age related muscular diseases. In adition to the mentioned above beans also is a good source of minerals like iron, calcium, magnesium, manganese, potassium and folate to mention a few. Fresh green beans are also known as lean vegetable as it has very low calorie content, as low as 31 calories for 100 grams of beans. It has no saturated fat and is rich in micronutrients extracted from plants.

In order to consume beans in its best form it is recommended to boil them or steam them for an approximate of 5 minutes as it will bring out the flavours of the vegetable and also retain its phytonutrients, vitamins and minerals of this vegetable. Green beans are used to make many delicacies throughout the world and every region has its own way of preparing it. In India the southern regions use beans to make pooriyal a side dish often eaten with rice. The French like their beans in a cold salad with tuna and potatoes, beans sauté with shiitake mushrooms is one of the dishes highly favoured by diet conscious vegetarians.
There is no doubt about the fact that beans is a house of nutrients but it is also known for its side effects of creating gastric problems. This can be dealt by taking the following measures: discard the water in which beans were soaked in prior as it will help in getting rid of 80% of substance that causes flatulence. Do not eat beans too often, let the body adapt and adjust to the intake and limit it to only 2-3 cups a week. Too much of anything can make you sick, so eating the right food in right proportion is the secret to a healthy diet.