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.

yoghurt

Yoghurt is one of most widely distributed dairy product. It is considered to be the most unique product and the uniqueness of this product is attributed to the symbiotic fermentation in its manufacturing. 


The word, yoghurt is derived from Turkish “yoghurt”. Yoghurt was first introduced to the United States in 1929. 


In India, yoghurt is commercially sold under the name ‘curd’. Yoghurt is a product of the lactic acid fermentation of milk by addition of a starter culture containing Streptococcus thermophillus and Lactobacillus delbrueckii ssp.bulgaricus.


It has a smooth texture and a mildly sour and pleasant flavor. In the recent years, there has been a large increase in the popularity of yoghurt as a food product; and has been attributed to the use of sugars, fruit and flavour in its manufacturing. The composition of yoghurt is dependent on the type and source of milk or skimmed milk, season, lactation period and the feeding mode.

Health benefits of yoghurt:-

• Apart from its contribution to nutrient needs, the perception of yoghurt as a ‘healthy’ food has been augmented by claims of health benefits attributed to specific bacteria present in some yoghurt, in particular, Lactobacillus acidophilus and Bifidobacterium. Both of these types of bacteria are to be found in the human gastrointestinal tract, especially in breast fed infants. 
• Yoghurt is well tolerated by individuals who are lactose intolerant.
• Yoghurt is considered to be beneficial in number of intestinal disorders, including those precipitated by antibiotic treatment or by diseases such as cancer and liver or kidney disease. It is also helpful for the people who suffer from malabsorption problem.
• Yoghurt friendly bacteria present in yoghurt seem to deactivate harmful substance before they can become carcinogenic in the body.
•  Culturing of yoghurt increase the absorption of calcium and B-vitamins. The lactic acid of the yoghurt aids in the digestion of the milk calcium, making it easier to absorb.

Coconut Oil

Coconut oil is composed of medium chain triglycerides which makes it so different from other fats and makes it incredibly healthy.

Medium Chain Fatty Acids (MCFAs) provide many healthy benefits:-

• quick and easy to digest
• boost energy
• protect against cancers

One of the most remarkable feature is their ability to kill disease causing bacteria, viruses and fungi. Due to these antimicrobial property it is used as a natural antimicrobial, antiviral and anti fungal remedy.

Lauric acid is one of the MCFAs  appear to have the greatest antimicrobial effect. On an average coconut oil consists of about 47% of lauric acid.