Garlic

Allicin is a main compound found in garlic that has potent medicinal properties. 

Garlic consumption helps in prevention of common illnesses, i.e., acne,

flu and common cold. It is also helpful in reducing the severity of these illnesses.

Regular consumption can prevent heart diseases.

Garlic has been shown to inhibit enzymes involved in lipid synthesis.

It decreases platelet aggregation and prevent lipid peroxidation of oxidized erythrocytes and LDL, increase antioxidant status. 

Garlic has antithrombotic and antiplatelet aggregatory effects.

Health benefits of garlic are antibiotic, antihypertensive and cholesterol-lowering properties.

High doses of garlic appear to improve blood pressure in hypertensive patients

Dietary fibre

Dietary fibre or roughage are indigestible compounds which are fermented by the bacteria in the human colon.

Dietary fibre has two main components, i.e., soluble and insoluble fibre.

Soluble fibres are dissolve in water and they easily fermented in colon into gases.

Insoluble fibre does not dissolve in water, they provide bulk to the diet. They can be prebiotics.

They produce short chain fatty acids in the colon that may be utilized by the mucosal cells or may be absorbed and transported to other tissues where they have been hypothesized to regulate several metabolic processes.

Dietary fibre provide bulking effect in the diet that increases fecal volume, limits caloric intake, slows stomach emptying. 

They work as a laxative and provide relive in constipation.

They also have the capacity to bind or absorb other organic compounds i.e., sugars and fats. 

They help in lowering cholesterol levels in the blood which leads to less plaque formation, prevents the blocking of blood vessels, and therefore, they reduce the risk of hypertension and stroke. 

They are helpful in enhancing weight control and in a better glycemic control.

Olive oil

Olive oil is best edible oil in terms of palatibility and lipid profile.

High monounsaturated fatty acid concentrations in olive oil reduce total and LDL levels in comparison with saturated fats but other components of the oil are also thought to have a positive impact on cardiovascular health.

It decreases the risk of thrombogenesis.

Oleuropein and hydroxytyrosol are the polyphenols isolated from olive oil which are potent scavengers of superoxide radicals in cell.

The antioxidant alfa-tocopherol present in olive oil added to its ability to protect LDL from oxidation

Cowpea: An important legume

The cowpea (Vigna unguiculata) is a widely grown legume food crop of the tropics. It is an important crop of India and it is known by many Vernacular names like lobia (Hindi), barbatati (bangals), sonta (Garhwali), chavati (Marathi), alasande (Canada) and mampayer (Malayalam). In Rajasthan it is widely known as crowder pea, black eye bean, black eye pea, and southern pea. The seed vary in size (2 to 12mm), shape (globular to kidney shaped), texture (smooth or wrinkled) and colour (white, green, buff, red, brown and black) and are variably speckled, mustard blotched or eyed

Table 1 Nutritive value of cowpea (Vigna Unguiculata L.)

Nutrients	Amount  (100 g)
Moisture (%)	13.40
Protein (g)	24.10
Fat (g)	1.00
Carbohydrate (g)	323.00
Minerals (g)	3.20
Fibre (g)	3.80
Carotene (mg)	12.00
Thiamine (mg)	0.51
Phosphorus (mg)	77.00
Iron (mg)	8.60
Folic acid (mg)	8.60
Riboflavin (mg)	0.20
Niacin (mg)	0.20
Calcium (mg)	60.00

Health benefits of Cowpea

• Cowpea is famous traditional Chinese herbal medicine, which has functions of nourishing spleen, kidney, curing vomiting and dysentery.
• It tones the spleen, stomach and pancreas and relieves damp conditions like leucorrhea.
• The soluble fiber found in these beans has a low glycemic index and provide low risk for diabetes.
• The cooking liquor of the seed with spices is considered to be a potential remedy for the common cold.
• The leaves and seeds are applied as a poultice to treat swellings and infections, leaves are chewed to treat tooth ailments, powdered carbonized seeds are applied on insect stings, the root is used as an antidote for snakebites and to treat epilepsy, chest pain, constipation and dysmenorrheal and unspecified part of plant are used as a sedative in tachycardia and against various pains.
• An infusion of seed can be taken orally to treat amenorrhea while powdered roots eaten with porridge are believed to treat painful menstruation, epilepsy and chest pain. 

Flax seeds

Flax seeds or Alsi typically has a small seed 3.0-6.0 mm in length and 2.0-3.5 mm in diameter. These contain a good amount of α-linolenic Acid (ALA), an omega-3 fatty acid, protein, dietary fiber, lignan, specifically secoisolariciresinol diglucoside (SDG). ALA is beneficial for infant brain development, reducing blood lipids and cardiovascular diseases. Its dietary fiber exhibits positive effect to reduce constipation, to keep better bowel movement and as hypocholestermic agent. SDG have antioxidant activity and free oxygen radical scavenging activity. Consequently, it may have anticancer property. At some extent, SDG helps in bone development.

       Table 1. Nutritional value per 100g of flax seeds

Nutrients	Amount
Energy (kcal)	534.00
Carbohydrates (g)	28.88
Sugars (g)	1.55
Dietary fiber (g)	27.30
Fat (g)	42.16
Saturated fat (g)	3.66
Monounsaturated fat (g)	7.52
Polyunsaturated fat (g)	28.73
Protein (g)	18.29
Thiamine (mg)	1.64
Riboflavin (mg)	0.16
Niacin (mg)	3.08
Pantothenic acid (mg)	0.98
Vitamin B6 (mg)	0.47
Folate (µg)	0.00
Vitamin C (mg)	0.60
Calcium (mg)	255.00
Iron (mg)	5.73
Magnesium (mg)	392.00
Phosphorus (mg)	642.00
Potassium (mg)	813.00
Zinc (mg)	4.34

Health benefits of flax seeds

• It is most commonly used as a laxative in treatment of constipation.
• It is also used during menopause for hot flashes and breast pain.
• Flaxseed oil is used for various conditions including arthritis.
• Both flaxseed and flaxseed oil have been used for reducing the cholesterol levels and in the prevention of cancer. It is also said that the seeds can act as a helpful prevention against angina pectoris and arteriosclerosis.
• The seeds are very useful in elimination of secretions in the respiratory tract. They are helpful in cases of bronchitis and cold.
• Daily use of flax oil protects gastric and urinary membrane.
• Taken externally, the oil obtained from the seeds is recognized due to its demulcent and emollient properties. It protects and softens the irritated skin. 

Guava: Winter food

Guava is an another tropical fruit which is readily available in winter season. It is a powerhouse of nutrients. It is also called as "Super food". Guava fruit has exotic flavor, taste and health promoting characteristics.

* Guava is a good source of pectin. High pectin content in guava would reduce the amount of stabilizing and gelling agent, which is usually added to reduce synersis. It is a rich source of relatively low methoxylated pectin (50%) amounting to more than 10% of the dry weight. 

* It is a rich source of vitamin C and good source of calcium and phosphorus. 

* Guava is rich in tannins, phenols, triterpenes, flavonoids, essential oils, saponins, carotenoids, lectins, vitamins and fatty acids. 

* They are useful sources of nicotinic acid, phosphorous, soluble fiber and dietary fiber which make tham a bulk laxative. 

* Guavas are sodium free and low in fat and calories. 

* They are high in lutein, zeaxanthine and lycopene and particularly in quercetin. Quercetin is thought to contribute to the anti-diarrhea effect of guava; it is able to relax intestinal smooth muscle and inhibit bowel contractions. Zeaxanthine helps in prevention of age associated eye disorders.

* They also used in the treatment of dirrhoea, dysentry, constipation, cough, cold, high blood pressure, weight loss, diabetes, scurvy and in skin care.

Ber: Winter fruit

Ber is an excellent fruit of winter season. It has various nutritional and pharmacological properties.

Indian ber (Ziziphus mauritiana lamk.) is one of the most ancient fruits indigenous to India which belongs to the Rhammaceae family and genus Ziziphus. 

Ber is the most common fruit in the tropical, subtropical and arid regions such as in the states of Rajasthan, Haryana and Gujarat . The fruits are a drupe varying from round to elongate and from cherry size to plum size depending on cultivur. 

Health benefits of ber

* Ber is a cheap and ignored fruit which has high nutritional and medicinal value. 

* It has high sugar content.

* It is also a source of vitamins and minerals and contain fair amount of vitamin A and B, minerals like calcium, phosphorus and iron and also higher in calorific value and ascorbic acid content.

* Dried ripe fruit is a mild laxative.

* Ripe fruit has sweet and sour taste can expel phlegm and relieve cough. 

* Dried fruit contain saponin and alkaloids, that are helpful in blood purification.

* It improves nervous system as well as provide relief in insomnia symptoms.

* Ber fruit is effective in the treatment of diarrhoea, dysentery, gout, rheumatism, etc.

* Regular use of fruit prevents the formation of gravel in the bladder, diabetes, constipation, leucorrhoea and spermatorrhoea. 

*A teaspoonful of the powder of the dry fruit is given to stop excessive menstruation.

Oranges: Winter fruit

 In winters, mostly people suffer from various health problems, i.e., cough-cold, sore throat, dry skin, flu and other viral infections. At this time orange can make your life healthy. Orange is a winter fruit, which is easily available in the market.

It has various health benefits

* Orange is an excellent source of vitamin C. Vitamin C is a powerful natural antioxidant. It plays an important role in strengthening of immune system of body and protects from recurring cold and cough and any other common infections.

* Orange is a rich source of dietary fibre, pectin. It helps in relieving constipation. fibre bind with fats and sugars and maintain blood lipid and blood sugar levels. It helps to prevent atherosclerosis.

*  Potassium is a mineral present in extra cellular fluid in human body. It is responsible for healthy heart and oranges are full of potassium.

* Carotene compounds are present in oranges which then converted into vitamin A. Consumption of orange is helpful in prevention of macular degeneration and maintains good vision. It also prevent ageing of skin.

* Hesperetin, Naringin and Naringenin are the flavonoids found in oranges. they protect human body from various diseases, i.e., cancer.

* Helps in brain development.

* It prevents hair loss.

* Provide protection against rheumatoid arthritis.

* It helps in preventing various digestive problems.