Turmeric is a flowering plant of the ginger family, Zingiberaceae, the roots of which are used in cooking. It appears to have originated from tropical Southeast Asia. Although, the origin of turmeric is not known. It has been used in Asia for thousands of years and is a major part of Ayurveda, Siddha medicine, traditional Chinese medicine and Unani. It was first used as a dye, and then later for its supposed properties in folk medicine.
Turmeric also called sometimes ”Indian saffron or the golden spice”, is a tall plant that grows in Asia & Central America. Turmeric adds flavor to food, which explain it’s presence in curry powder. However, turmeric plays an important role in digesting that food. Thus, turmeric is used in Ayurvedic medicine as a digestive healing agent.
Nutritional Value :
Turmeric contains more than 300 naturally occurring components including beta – carotene, ascorbic acid ( Vitamin C ), calcium, flavonoids, fiber, iron, niacin, potassium, zinc and other nutrients.
Health benefits :
1. It can relieve pain – Many people including doctors experienced turmeric as a pain reliever. Use of turmeric also helps to relieve arthritis pain as well.
2. It improves liver function : The anti-oxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins. The person who are taking strong drugs for diabetes or other health conditions consumption of turmeric helps them to improve their liver function.
3.It can aid your digestion : Turmeric plays an important role in digesting the food. Because of its antioxidant and anti- inflammatory properties, it can helps in healthy digestion. Turmeric is even being explored as a treatment for irritable bowel syndrome.
How to include in your diet :
It has a bitter, warm taste and is used to give a flavor or color in making food.
It also works as an antiseptic, people prefer Milk and turmeric powder to recover from any internal body pain. According to a research, doses of turmeric up to 500-2,000 mg per day be effective. However, high doses are not recommended.
Millet are a group of small seeded grass gown around world as cereals crops or grains for the fodder and human consumption. They are different types of millets such as pearl millet, finger millet, proso millet and foxtail millet. Pearl millet is most famous.
Tail millet are famous for their source of fibre, proteins and minerals.They are mostly grown in East Asia most in China and Korea. They are rich in carbohydrates, which serve as excellent source of energy. They are famous staple diet of South India and associated with Lord Muruga and his consort valley.
MORE ABOUT TAIL MILLET :
They are a substitute for rice and provide best possible energy as rice and are gluten free. It is also rich in minerals like copper and iron. It can be mixed with other grains such as wheat to make baked goods such as bread as well as noodles. It is called by different names in different languages as:Kannada-Navane, Gujarati-Kang, Hindi and Punjabi -Kangni, Bengali-Kaun Dana, Telugu-Koralu or Kora and Japanese-Awa.
The nutritional table data is per 100g of millet.
FARMING AND SEED:
The tail millet are staple diet of South India and are grown in arid and semi arid regions. They are small annual grass with slim, vertical, leafy stems which can reach height of 120-200 cm. The grains are small, drought tolerant and resistant to extreme weather. Seed head is dense, hairy of 5-30 cm. Seeds are of 2 mm in diameter encased in thin papery hull, which can be easily be removed by threshing.
It has private role in multi-crop of agriculture and settled farming practices. Seed diseases include smut disease, green ear and are susceptible to attack by birds and rodents.
A) Lower risk of diabetes: Fox-tail Millets lowers the risk of diabetes. It helps to lower blood glucose levels and improve insulin response in the body. The magnesium content in it helps the secretion of insulin and manages metabolism of glucose in the body.
B) Good source of energy: It has low Glycemic Index, which ranks carbs by how much they raise food glucose levels compared to a reference food. Therefore, millets increase satiety, decrease hunger and slows down the rate of digestion. Millets release sugar slowly in our blood and enable to work for long duration.
C) Good source of minerals: Fox-tail Millets are a rich source of phosphorus which is an important mineral for energy production and is an essential component of ATP – the energy store of the body.
D) It is low on allergenic. Fox-tail Millets also acts as a co-factor for more than 300 enzymes. It does not contain gluten, it is a good grain alternative for people who are gluten-sensitive.
E) Prevent heart disease: Lignans present in millets are thought to protect against breast cancer as well as heart diseases.
F) It is high on antioxidants.It can be used to get rid of the toxins that go rampant inside the body. A toxin-free body is obviously a healthy one. The long term consumption of fox-tail millets in any form will have positive effects on blood lipid profile and glycosylated hemoglobin of diabetics and cardiovascular patients.
HOW TO ADD IT IN DIET:
The tail millet forms a very good alternative grain and can be used for preparation of Khicdi, Upma, Pongal, chapati, idli, pulao,dosa, puttu etc.
Fenugreek (SCIENTIFIC NAME- Trigonella foenum-graecum) is a legume and it has been used as a spice throughout the world to enhance the sensory quality of foods. Fenugreek in India is know as menthee (मेंथी). The seeds and green leaves of fenugreek are used in food as well as in medicinal qualities such as anti-diabetic, antioxidant, and immunological activities. Fenugreek is an annual plant belongs to the family Leguminosae. This plant’s leaves, seeds are used for herbal uses. Fenugreek seeds are very popular in India
India is the largest producer of fenugreek in the world. During 2016–17, production was 121,775 tonnes of seeds from an area of 96,304 hectares (237,970 acres). Its seed is traded as a spice, and in an oil extract form as Oleoresin. Within the country, its seed production is the highest in the state of Rajasthan. This plant is generally cultivated throughout the year in areas where the climate is moderately cool, and frost free.
Nutritional Value –
Fenugreek contains 23–26% protein, 6–7% fat and 58% carbohydrates of which about 25% is dietary fiber. Fenugreek is also a rich source of iron.
Leaves contain about 86.1% moisture, 4.4% protein, 0.9% fat, 1.5% minerals, 1.1% fiber, and 6% carbohydrates. The mineral and vitamins present in leaves include calcium, zinc iron, phosphorous, riboflavin, carotene, thiamine, niacin and vitamin C, ascorbic acid, β-carotene
Fenugreek is known for its pleasantly bitter, slightly sweet seeds. The chemical in fenugreek seeds are diosgenins, rhaonticins, isovitexin. These are very complex structure present in small quantity this compound has lots of healing benefits.
Health Benefits –
A) Help To Prevent Weight Gain and Diabetics
Fenugreek may be able to assist you with weight loss as its effects on insulin and blood sugar. Insulin is a major barrier that many people do not realize impairs weight loss, with improved blood glucose control normally equating to greater weight loss.
B) Thins Blood and reduce heart attack
Fenugreek actually prevents the aggregation of platelets together this reduces the likelihood of these clots blocking tiny blood vessels, or even larger blood vessels which are important to the brain or heart itself.
C) Can Improve Skin Health
Fenugreek contains the extremely rare fiber type known as mucilage, a sticky fiber that gels in the presence of water, forming a sort of paste. Mucilage is an excellent moisturizing agent, as it traps water in its matrix structure and in addition, application of a fenugreek seed paste also decreases the but amount of melanin present in the skin.
How to include this in diet –
In India, most of the people use the seed part of Fenugreek. In most of the household people make a paste of fenugreek then the little amount is added in daily cooking. Most of the curry has this paste added as this increase taste and aroma in dishes.
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