| Nutrient | Content | Reference |
|---|---|---|
| Calories | 186kCal | 186kCal |
| Proteins | 28.78g | 29g |
| Fats | 7.88g | 8g |
| Carbohydrates | 0.07g | 0g |
| Water | 61.6g | 62g |
| Ash | 1.83g | 2g |
| Vitamin B1, thiamine | 0.066mg | 0mg |
| Vitamin B2, riboflavin | 0.229mg | 0mg |
| Vitamin B5, pantothenic | 0.878mg | 1mg |
| Vitamin B6, pyridoxine | 0.513mg | 1mg |
| Vitamin B12, cobalamin | 3.05mcg | 3mcg |
| Vitamin PP, NE | 6.002mg | 6mg |
| Potassium, K | 363mg | 363mg |
| Calcium, Ca | 9mg | 9mg |
| Magnesium, Mg | 25mg | 25mg |
| Sodium, Na | 307mg | 307mg |
| Phosphorus, P | 245mg | 245mg |
| Iron, Fe | 2.89mg | 3mg |
| Manganese, Mn | 0.017mg | 0mg |
| Copper, Cu | 102mcg | 102mcg |
| Selenium, Se | 15.9mcg | 16mcg |
| Zinc, Zn | 5.32mg | 5mg |
| Arginine | 2.011g | 2g |
| Valin | 1.776g | 2g |
| Histidine | 1.06g | 1g |
| Isoleucine | 1.433g | 1g |
| Leucine | 2.46g | 2g |
| Lysine | 2.462g | 2g |
| Methionine | 0.74g | 1g |
| Threonine | 1.363g | 1g |
| Tryptophan | 0.38g | 0g |
| Phenylalanine | 1.223g | 1g |
| Alanine | 1.724g | 2g |
| Aspartic acid | 2.795g | 3g |
| Glycine | 1.393g | 1g |
| Glutamic acid | 4.603g | 5g |
| Proline | 1.202g | 1g |
| Serine | 1.122g | 1g |
| Tyrosine | 1.036g | 1g |
| Cysteine | 0.299g | 0g |
| Cholesterol | 79mg | 79mg |
| Trans fats | 0.347g | 0g |
| monounsaturated trans fats | 0.311g | 0g |
| polyunsaturated trans fats | 0.037g | 0g |
| Saturated fatty acids | 2.952g | 3g |
| 8: 0 Caprilova | 0.001g | 0g |
| 10: 0 Capricorn | 0.009g | 0g |
| 12: 0 Laurinovaya | 0.006g | 0g |
| 14: 0 Myristinova | 0.194g | 0g |
| 15: 0 Pentadecane | 0.032g | 0g |
| 16: 0 Palmitic | 1.667g | 2g |
| 17: 0 Margarine | 0.082g | 0g |
| 18: 0 Stearin | 0.948g | 1g |
| 20: 0 Arachin | 0.007g | 0g |
| 22: 0 Begen | 0.002g | 0g |
| 24: 0 Lignocerin | 0.001g | 0g |
| Monounsaturated fatty acids | 3.265g | 3g |
| 14: 1 Myristolein | 0.043g | 0g |
| 16: 1 Palmitoleic | 0.26g | 0g |
| 16: 1 cis | 0.239g | 0g |
| 16: 1 trans | 0.021g | 0g |
| 17: 1 Heptadecene | 0.002g | 0g |
| 18: 1 Olein (omega-9) | 2.938g | 3g |
| 18: 1 cis | 2.649g | 3g |
| 18: 1 trans | 0.29g | 0g |
| 20: 1 Gadolein (omega-9) | 0.02g | 0g |
| 22: 1 Eruga (omega-9) | 0.001g | 0g |
| 22: 1 cis | 0.001g | 0g |
| 24: 1 Nervous, cis (omega-9) | 0.001g | 0g |
| Polyunsaturated fatty acids | 0.61g | 1g |
| 18: 2 Linoleum | 0.456g | 0g |
| 18: 2 trans isomer, not determined | 0.037g | 0g |
| 18: 2 Omega-6, cis, cis | 0.386g | 0g |
| 18: 2 Conjugated linoleic acid | 0.032g | 0g |
| 18: 3 Linolenic | 0.028g | 0g |
| 18: 3 Omega-3, alpha-linolenic | 0.026g | 0g |
| 18: 3 Omega-6, gamma-linolenic | 0.002g | 0g |
| 18: 4 Steroid Omega-3 | 0.001g | 0g |
| 20: 2 Eicosadiene, Omega-6, cis, cis | 0.005g | 0g |
| 20: 3 Eicosatriene | 0.021g | 0g |
| 20: 3 Omega-3 | 0.001g | 0g |
| 20: 3 Omega-6 | 0.02g | 0g |
| 20: 4 Arachidon | 0.067g | 0g |
| 20: 5 Eicosapentaenoic (EPA), Omega-3 | 0.007g | 0g |
| Omega-3 fatty acids | 0.052g | 0g |
| 22: 4 Docosatetraene, Omega-6 | 0.008g | 0g |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.016g | 0g |
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.002g | 0g |
| Omega-6 fatty acids | 0.48g | 0g |
CHARM is a term that is often associated with nutrition and plays a significant role in our overall health and well-being. In the context of nutrition, CHARM stands for Calories, Healthy Eating, Active Lifestyle, Rest, and Mindfulness. These five elements are essential for maintaining a balanced diet and achieving optimal nutrition.
Calories are the units of energy that our bodies need to function properly. They come from the food and beverages we consume. It is important to understand that not all calories are created equal. The quality of calories matters just as much as the quantity. Choosing nutrient-dense foods that provide essential vitamins, minerals, and macronutrients is key to a healthy diet.
Healthy eating is the foundation of good nutrition. It involves consuming a variety of foods from different food groups to ensure that our bodies receive all the necessary nutrients. A balanced diet should include fruits, vegetables, whole grains, lean proteins, and healthy fats. By making mindful choices and practicing portion control, we can fuel our bodies with the right nutrients.
Regular physical activity is an integral part of a healthy lifestyle. Engaging in exercise not only helps maintain a healthy weight but also improves cardiovascular health, strengthens muscles and bones, and enhances overall well-being. Whether it's going for a walk, jogging, cycling, or participating in sports, finding activities that you enjoy can make staying active a fun and rewarding experience.
Rest is often overlooked but is crucial for optimal health. Getting enough sleep allows our bodies to repair and rejuvenate. Lack of sleep can lead to a variety of health issues, including weight gain, impaired cognitive function, and weakened immune system. Establishing a consistent sleep routine and creating a sleep-friendly environment can help improve the quality and duration of your sleep.
Mindfulness is the practice of being fully present and aware of the present moment. It involves paying attention to our thoughts, feelings, and sensations without judgment. When it comes to nutrition, mindfulness plays a significant role in our eating habits. By practicing mindful eating, we can develop a healthier relationship with food, listen to our body's hunger and fullness cues, and make conscious choices that support our well-being.
read more...The Allium family is a group of vegetables that are not only delicious but also packed with essential nutrients. These vegetables belong to the genus Allium, which includes onions, garlic, leeks, shallots, and chives. In this article, we will explore the nutritional benefits of Allium vegetables and how they can be incorporated into your diet.
Allium vegetables are known for their high antioxidant content. Antioxidants help protect the body against free radicals, which can cause oxidative stress and damage to cells. The sulfur compounds found in Allium vegetables, such as allicin, have been shown to have strong antioxidant properties.
Studies have found that Allium vegetables may have heart-healthy benefits. They can help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular health. The sulfur compounds in Allium vegetables have been shown to have anti-inflammatory and anti-thrombotic effects, which can help prevent heart disease.
Allium vegetables are also known for their immune-boosting properties. They contain compounds that have antimicrobial and antiviral effects, which can help strengthen the immune system and protect against infections. Including Allium vegetables in your diet can help support a healthy immune system.
Research suggests that Allium vegetables may have cancer-fighting potential. The sulfur compounds in these vegetables have been shown to inhibit the growth of cancer cells and reduce the risk of certain types of cancer, including stomach, colorectal, and prostate cancer. Including Allium vegetables in your diet may help lower your risk of developing these cancers.
One of the best things about Allium vegetables is their versatility in cooking. They can be used in a wide variety of dishes, adding flavor and nutrition. From sautéed onions and garlic in savory recipes to fresh chives sprinkled on top of salads, there are countless ways to incorporate Allium vegetables into your meals.
Whether you enjoy the pungent taste of garlic or the mild sweetness of leeks, Allium vegetables are a great addition to any diet. They not only provide a range of essential nutrients but also offer numerous health benefits. So, next time you're planning your meals, don't forget to include some Allium vegetables!
read more...The Allium family, which includes onions, garlic, leeks, and shallots, is not only known for adding flavor to various dishes but also for their numerous health benefits. These vegetables have been used for centuries in traditional medicine and are now gaining recognition for their potential role in promoting overall health and well-being.
Allium vegetables are packed with antioxidants, which help protect the body against harmful free radicals. Free radicals are unstable molecules that can damage cells and contribute to chronic diseases such as cancer, heart disease, and diabetes. By including Allium vegetables in your diet, you can boost your antioxidant intake and support your body's defense against oxidative stress.
Studies have shown that Allium vegetables may have a positive impact on heart health. They contain compounds that can help lower blood pressure, reduce cholesterol levels, and prevent the formation of blood clots. Regular consumption of Allium vegetables may lower the risk of heart disease and improve overall cardiovascular health.
Allium vegetables are known for their immune-boosting properties. They contain compounds that have antimicrobial and antiviral effects, helping to strengthen the immune system and protect against infections. Including Allium vegetables in your diet can help support a healthy immune system and reduce the risk of common illnesses.
Chronic inflammation is linked to various health problems, including arthritis, obesity, and certain types of cancer. Allium vegetables have been found to possess anti-inflammatory properties, thanks to their unique sulfur compounds. These compounds can help reduce inflammation in the body and may contribute to the prevention and management of inflammatory conditions.
The Allium family is also beneficial for digestive health. These vegetables contain prebiotic fibers that serve as food for beneficial gut bacteria. By nourishing the gut microbiota, Allium vegetables support a healthy digestive system, improve nutrient absorption, and may reduce the risk of digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
read more...