Sweet Potato: Nutrition Facts and Health Benefits

Sweet potatoes (Ipomoea batatas) are known as the best root vegetables. Sweet potato is not only sweetening your taste buds, it is also rich in an antioxidant called beta carotene, which is very effective in raising blood vitamin A levels, especially in children.
Sweet potatoes are typically brown but are often available in white, red, pink, violet, black, and purple varieties.
Sweet potatoes are nutritious, rich in starch, tasty, and very satisfying. They can be boiled, baked, steamed, or fried to eat.

Sweet potato is grown in both tropical and warm temperate areas. The crop just needs enough water and little attention for […]

Carrot: Nutrition Facts and Health Benefits

Carrots (Daucus carota) are rich in fiber, minerals, and vitamins. They also represent a good source of antioxidants. It is believed that carrots originated in Persia. Carrots belong to the root vegetable family and while we typically only see and use red and orange carrots, they are also found in purple, black, yellow, and white.

This nutritious and versatile veggie can taste slightly different depending on the color, size, and where it is grown. Carrot sugar gives them a slightly sweet flavor but they may taste earthy or bitter as well.
Nutrition Profile of Carrot

Carrots (Daucus carota), Fresh, raw,
Nutrition value per 100 […]

Broccoli: Nutrition Facts and Health Benefits

Broccoli (Brassica oleracea) is a vegetable from the cabbage family like kale and cauliflower. Broccoli is a rich source of many nutrients and antioxidants. It is beneficial for the immune system, digestive system, and cardiovascular system. Also, it is very low in calories and fat-free vegetable.
Broccoli plant bears flower-heads of around 4-10 inches wide, dark green to purple color depending on the type of cultivar. The central dense stalk averages between 6-10 inches in length and is nutritious for both the stem and the fleshy flower heads.
While this green veggie can be eaten both raw and baked, new research indicates that […]

Tomato: Nutrition Facts and Health Benefits

Botanists identify tomatoes as a fruit as they grow and produce seeds from the ovary of flowering plants. Because tomatoes are cooked and served as salads, however, they are usually regarded from a culinary viewpoint as a vegetable.
One of the low-calorie vegetables is tomatoes; it contains just 18 calories per 100 g. These do have very low-fat content, and nil cholesterol levels. These are also good sources of nutrients, dietary fiber, minerals, and vitamins.

The tomato ( Solanum Lycopersicum) is a member of the South American night-shade family. Tomatoes will also come in a variety of colors, usually red when grown, […]

Spinach Nutrition Value and Facts

Spinach (Spinacia oleracea) is a leafy, green vegetable of Persian origin. Spinach is a high-fiber, balanced food that brings density, color, texture, vitamins, and minerals to the recipes. Whether consumed cooked or raw, spinach is a vegetable-filled with nutrients.
Spinach belongs to the family of the amaranth, which is linked to beets and quinoa. Eating spinach can improve the safety of the lungs, minimize oxidative stress, help avoid cancer, and relieve blood pressure.

Nutrition Facts of Spinach
The USDA provides the following nutrition information for 3.5 ounces or 100 grams of fresh raw spinach:

Calories – 23
Carbohydrates – 3.6g
Fiber – 2.2 grams
Fat – 0.4 grams
Water – 91%
Protein – 2.9 […]


In 1998, the Institute of Medicine officially recognized choline as an essential nutrient. Its function within the body is complex. Choline is an organic compound which can be soluble in water. It is not a mineral, nor a vitamin. However choline’s function is similar to vitamin B. Despite having plenty, your body needs to get choline from your diet to prevent a deficiency. It is used in the body in many chemical reactions. Choline tends to be an essential factor in the nervous system. Choline can help reduce swelling and inflammation in asthma.
Daily Intake
Since choline is a newly discovered nutrient, therefore, […]

Carbohydrates ( Sources, Types and Importance)

Carbohydrate is a type of macronutrient which needs in high amount. It is an essential source of energy. Mainly there are two types of carbohydrates, 1) Simple  2) Complex. Carbohydrates are basically made with sugar and starch which provides energy to cell and body.
High intake of simple carb is risky while the complex crab is beneficial for the immune system, digestive system, nervous system, energy-providing, and brain functioning.
Difference between Good Carbs and Bad Carbs
There are three groups of Carbohydrates

Monosaccharides – It is a basic form of carbs. It contains glucose and fructose.
Disaccharides – When two molecules of monosaccharides are bounded […]


Protein is a macronutrient that needs to function properly in every cell in the body. 

Proteins perform a broad range of functions including maintaining the growth and development of muscles, bones, hair, and skin that form antibodies, hormones, and other important substances that serve fuel to cell and tissue when required.

Proteins are long amino acid chains that form the basis of all life. Amino acids are the protein building blocks. There are roughly 20 amino acids. Amino acids are organic, carbon, hydrogen, oxygen, nitrogen, and occasionally sulfur molecules. The 20 main amino acids used by the body for the synthesis of proteins are alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.
Amount of protein we need
There is a theory that muscle strengthens by extra protein. For bodies to work well […]


The fats are getting a bad name when it comes to diet. Some of this is explained because in cardiovascular disease, diabetes, cancer, and obesity some forms of fat — and the fat-like substance cholesterol — can play a role.
Fats supply energy to the body and help it perform a number of functions. Eating healthier fats, such as monounsaturated and polyunsaturated fats, and reducing or restricting saturated and trans fats, is however important.
Good Fat and Bad Fat
Types of fat
Unsaturated fat (Good Fats) – The unsaturated fats contain one or more double or triple molecular bonds. Those fats are liquid in […]

Vitamin A

Vitamin A serves as an antioxidant. It may come from sources of plants or of animals. Plant origins include fruits and vegetables that are colorful. Livestock products include whole milk and liver. Vitamin A is applied to foods such as cereals, too.
It acts as a hormone in the body that affects gene expression and thus influences the phenotype.
Vitamin A; contains retinol, retinal, retinyl esters, and retinoic acid and is often referred to as “preformed” vitamin A. Beta-carotene can easily be converted to vitamin A as needed.
Vegetarians, young children, and alcoholics may require extra vitamin A. If you have other diseases, […]