Turmeric Nutrition Facts

7/30/2019 Turmeric Nutrition Facts

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Turmeric nutrition facts

Never mind if you have to stain your clothes turmeric stained, but make sure you add this exotic root-

herb in the recipes. Its herb part actually is the underground spreading rhizome (root). Its roots as well

as leaves have long been used in traditional Indian and Chinese medicines for their demonstrated anti-

inflammatory (painkiller), anti-oxidant, and anti-cancer properties.

Binomially, this popular herb belongs to the ginger orZingiberaseae family of root herbs and the

genus;Curcuma. Scientific name: Curcuma longa.

Turmeric roots-

dried.Turmeric-powder.

The herb is native to sub-Himalayan mountain region and now grown widely in many parts of the

tropical and subtropical regions as an important commercial crop. The plant grows to a meter in length

and bears aromatic miniature plantain like leaves.

Turmeric plant.

Turmeric root features dark brown skin on the exterior and deep orange-yellow flesh internally. Its

leaves as well as rhizome features unique flavor and fragrance. Taste is described as mild peppery to


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warm and bitter while its fragrance is sweet and pleasant, slightly reminiscent of a mix of orange-zest

andginger to which it is related. Once harvested, the root is boiled, dried, and ground to make the

distinctive bright yellow spice powder.

Turmeric plants produce no seeds, and only reproduce via its spreading rhizomes.

Health benefits of Turmeric

The root has been in use since antiquity for its anti-inflammatory (painkiller), carminative, anti-flatulent and anti-microbial properties.

The herb contains health benefiting essential oils such as termerone, curlone, curumene, cineole,and p-cymene.

Curcumin, a poly-phenolic compound, is the principal pigment that imparts deep orange color tothe turmeric. In vitro and animal studies have suggested the curcumin may have anti-tumor,

antioxidant, anti-arthritic, anti-amyloid, anti-ischemic, and anti-inflammatory properties.

This popular herb contains no cholesterol; however, it is rich in anti-oxidants and dietary fiber,which helps to control blood LDL or "bad cholesterol" levels.

It is very rich source of many essential vitamins such as pyridoxine (vitamin B6), choline, niacin,and riboflavin, etc. 100 g herb provides 1.80 mg or 138% of daily-recommended levels of

pyridoxine. Pyridoxine is used in the treatment of homocystinuria, sideroblastic anemia and

radiation sickness. Niacin helps prevent "pellagra" or dermatitis.

Fresh root contains very good levels of vitamin-C. 100 of root compose of 23.9 mg of thisvitamin. Vitamin C is a water-soluble vitamin and a powerful natural anti-oxidant, which helps

the body develop immunity against infectious agents, and remove harmful free oxygen radicals.

Turmeric contains very good amounts of minerals like calcium, iron, potassium, manganese,copper, zinc, and magnesium. Potassium is an important component of cell and body fluids that

helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor

for the antioxidant enzyme, superoxide dismutase. Iron is an important co-factor for

cytochrome oxidase enzymes at cellular level metabolisms and required for red blood cell

(RBC's) productions.

Turmeric is one of the readily available, cheap herbs that contain notable phyto-nutrients profile. At

159277 mol TE/100 g, its total-ORAC value or anti-oxidant strength is one of the highest among known

herb and spice species.

100 g of turmeric provides : 53% of dietary fiber, (% of Recommended Daily Allowance, RDA per 100 g)

138 % of vitamin B-6 (pyridoxine),
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32% of niacin,

43 % of vitamin C,

21 % of vitamin E,

54 % of potassium,

517 % of iron,

340 %of manganese and

40 % of zinc.

but 0% cholesterol.

Just a few grams of turmeric per day either in the form of powder, crushed root or fresh root can

provide enough nutrients to help you keep away from anemia, neuritis, memory disorders and offer

protection againstcancers, infectious diseases, high blood pressure and strokes.

See the table below for in depth

analysis of nutrients:

Turmeric (Curcuma longa), Nutritive

Value per 100 g.

(Source: USDA National Nutrient

data base)

Principle

Nutrient

Value

Percentage

of RDA

Energy 354 Kcal 17%

Carbohydrates 64.9 g 50%

Protein 7.83 g 14%

Total Fat 9.88 g 33%

Cholesterol 0 mg 0%

Dietary Fiber 21 g 52.5%

Vitamins

Folates 39 g 10%


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Niacin5.140

mg32%

Pyridoxine 1.80 mg 138%

Riboflavin 0.233mg

18%

Vitamin A 0 IU 0%

Vitamin C 25.9 mg 43%

Vitamin E 3.10 mg 21%

Vitamin K 13.4 g 11%

Electrolytes

Sodium 38 mg 2.5%

Potassium 2525 mg 54%

Minerals

Calcium 183 mg 18%

Copper 603 g 67%

Iron41.42

mg517%

Magnesium 193 mg 48%

Manganese 7.83 mg 340%

Phosphorus 268 mg 38%

Zinc 4.35 mg 39.5%

Selection and storage

Turmeric plant can be easily grown at your home garden or as a potherb so that fresh roots and leaves

are made available for use whenever the need rises.


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In the herb store, however, fresh rhizomes are rarely available; in that situation, choose turmeric

powder from the authentic manufactures since adulteration is not uncommon. Whenever possible, try

to buy organic brand since this will give you some assurance that it has not irradiated and free from

pesticide residues.

Fresh roots can be kept in the refrigerator for up to a month or so. Powder should, however, be storedin the refrigerator in airtight containers.

Culinary uses

Turmeric powder has been in use as a food colorant, natural food preservative and flavor base since

ancient times. It is traditionally recognized as "Indian saffron" since its deep yellow-orange color is quite

similar to that of the prized saffron.

Wash the fresh roots in cold running water or rinse for few minutes to remove any sand, soil or pesticide

residues. Fresh powder can be prepared at home with the following simple steps: first, the root is boiled

in the water, dried and then ground to get flavorful yellow colored powder.

In order to keep the fragrance and flavor intact, it is generally added at the last moment in the cooking

recipes, because prolonged cooking might result in evaporation of its essential oils.

It is essential to be watchful while handling turmeric since its pigments can easily stain clothes and

kitchen walls. To avoid a lasting stain, immediately wash any area with which it has made contact with

soap and water.

Here are some serving tips:

It is a natural food preservative. The paste is used to marinate fish, chicken, and meat toenhance shelf life and particularly to offset the stingy smell of fish.

In India, sun dried roots mixed with other spices, curry leaves, peppers, etc., and then gentlyroasted and ground to prepare a curry-masala powder.

Turmeric powder complements well with any vegetable or meat preparations and mixes nicelywith other spicy powders and herbs, enhancing the flavor and fragrance of the dishes.

It has been used in the preparations of soups, salad dressings and has been found application infood industry like canned beverages, baked products, dairy products, ice cream, yogurt, yellow

cakes, orange juice, biscuits, popcorn color, sweets, cake icings, cereals, sauces, etc.

Turmeric-tea is a popular drink in Okinawan population and in many Asian countries. Turmeric leaves are added to flavor sweet dishes (rice-milk payasam) and ghee (melted butter)

in some parts of South India, Thailand and other South Asian regions.
http://www.nutrition-and-you.com/saffron.htmlhttp://www.nutrition-and-you.com/okinawa-diet.htmlhttp://www.nutrition-and-you.com/okinawa-diet.htmlhttp://www.nutrition-and-you.com/saffron.html


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Medicinal uses

Research studies have suggested that Curcumin, a poly-phenolic compound, found in this herbmay inhibit the multiplication of tumor cells, including multiple myeloma, pancreatic cancer, and

colon cancer.

It contains health benefiting essential oils such as termerone, curlone, curumene, cineole, and p-cymene. These compounds have applications in cosmetic industry.

Curcumin, along with other antioxidants, has been found to have anti-amyloid and anti-inflammatory properties. Thus; it is effective in preventing or at least delaying the onset

ofAlzheimers disease.

The root herb contains no cholesterol; however, it is rich in anti-oxidants, and dietary fiber.Together, they help to control blood cholesterol levels, offer protection from coronary artery

disease and stroke risk.

Early laboratory studies have been suggestive that turmeric is liver protective, anti-depressant,anti-retroviral effects.

It has been in use since a very long ago as an important ingredient in traditional Chinese andayurvedic medicines for its anti-microbial, anti-inflammatory, carminative, and anti-flatulent

properties. (Medical disclaimer).

See the table below for in depth

analysis of nutrients:

Garlic (Allium sativum), Nutrient

value/100 g.

Total-ORAC value 5346 mol TE/100

g.

(Source: USDA National Nutrient

data base)

Principle

Nutrient

Value

Percentage

of RDA

Energy 149 Kcal 7.5%


Protein 6.36 g 11%
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Total Fat 0.5 g 2%

Cholesterol 0 mg 0%

Dietary Fiber 2.1 g 5.5%

Vitamins

Folates 3 g 1%

Niacin 0.700 mg 4%

Pantothenic

acid0.596 mg 12%


Riboflavin 0.110 mg 8%

Thiamin 0.200 mg 17%

Vitamin A 9 IU


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Phyto-

nutrients

Carotene- 5 g --

Crypto-

xanthin-

0 g --

Lutein-

zeaxanthin16 g --

Selection and storage

Garlic bulbs are generally harvested when the lower leaves turn yellow and showing signs of dryness. Later, the bulbs are air dried in the

shade for few weeks before sold in the market.

In the store, several forms of garlic found, such as whole bulbs, dried, individual cloves, processed cloves, dry-powder, or paste.

Dry bulbs can be stored at room temperature placed in a cool dark environment away from humidity where they stay in good condition for

several weeks. Garlic paste, however, should be stored inside the refrigerator.

Medicinal uses

This herb has been used since long time in many traditional Indian and Chinese medicines as a remedy for cold, cough, bronchitis,etc.

Garlic oil has been used as a local applicant for "ring worm" (fungal dermatitis) infection of skin. In modern medicine, this exotic herb is advised as health benefiting food for its anti-microbial, anti-cancer, anti-diabetic, and

immune boosting and cholesterol-lowering properties.

Culinary uses

Both cloves as well as tender green tops of garlic plant are used in a variety of recipes, especially as seasoning.

In general, leaves are less pungent than the cloves and used in recipes in a similar way like onion tops. Their outer layers are generally

peeled away by hand, and internal creamy white smooth bulblet is either chopped using a knife or crushed just before adding to the recipes.

Here are some serving tips:


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Bruschetta with asparagus, tomato, and

cheese toppings.

Photo courtesy:rizkapb

The herb is one of the common ingredients used to enhance the flavor of vegetable, meat, and seafood preparations. Its cloves are added to give a spicy pungent flavor to the preparations like breads, toast and Bruschetta (grilled bread slices

rubbed with garlic paste with toppings such asolive oil,pepper,tomato, cheese, meat...etc.).

The cloves also been used in the preparation of seasonal soups, chutney, and sauces. Tender garlic tops are used like vegetables just likescallionsandchivesalong with vegetables, eggs in some recipe preparations in

East Asian countries.

Undesirable effects

The sulfide compounds in the garlic metabolized to allyl methyl sulfide, which is excreted through sweat and breathe producing unpleasant

odor and breath (halitosis).

Safety profile

Its cloves contain allicin that acts as blood thinner. It is therefore, advised to avoid in patients on anticoagulants like warfarin asthe resultant combination might cause excessive bleeding.

Garlic-in-oil, as in the pickle preparations, favors growth ofClostridium botulism, which may result in a condition knownas botulism (paralysis of nervous system). It is therefore, advised that garlic preparations should be preserved inside the

refrigerator and should be used as quickly as possible.

Basil herb (Ocimum basilicum), Fresh leaves,

Nutritive value per 100 g.

(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA

Energy 23 Kcal 1%


Protein 3.15 g 6%

Total Fat 0.64 g 2%

Cholesterol 0 mg 0%

Dietary Fiber 1.60 g 4%

Vitamins

Folates 68 g 17%

Niacin 0.902 mg 6%

Pantothenic acid 0.209 mg 4%
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Thiamin 0.034 mg 2.5%

Vitamin A 5275 IU 175%

Vitamin C 18 mg 30%


Vitamin K 414.8 g 345%

Electrolytes

Sodium 4 mg 0%

Potassium 295 mg 6%

Minerals

Calcium 177 mg 18%

Copper 385 mg 43%

Iron 3.17 mg 40%

Magnesium 64 mg 16%


Zinc 0.81 mg 7%

Phyto-nutrients

Carotene- 3142 g --

Crypto-xanthin- 46 g --

Lutein-zeaxanthin 5650 g --

See the table below for in depth analysis of nutrients:

Guava (Psidium guajava), fresh,

Nutritive Value per 100 g.



Energy 68 Kcal 3.5%

Carbohydrates 14.3 g 11.5%

Protein 2.55 g 5%

Total Fat 0.95 g 3%

Cholesterol 0 mg 0%


Vitamins

Folates 49 g 12.5%

Niacin 1.084 mg 7%


Pyridoxine 0.110 mg 8.5%


Thiamin 0.067 mg 5.5%


Vitamin C 228 mg 396%


Vitamin K 2.6 g 2%

Electrolytes

Sodium 2 mg 0%

Potassium 417 mg 9%

Minerals

Calcium 18 mg 2%

Copper 0.230 mg 2.5%

Iron 0.26 mg 3%

Magnesium 22 mg 5.5%

Manganese 0.150 mg 6.5%

Phosphorus 11 mg 2%

Selenium 0.6 mcg 1%

Zinc 0.23 mg 2%

Phyto-nutrients

Carotene- 374 g --


Lycopene 5204 g --


Cumin seeds (Cuminum cyminum),

Nutritional value per 100 g.



Energy 375 Kcal 19%


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Protein 17.8 g 32%

Total Fat 22.27g 74%

Cholesterol 0 mg 0%


Vitamins

Folates 10 g 2.5%

Niacin 4.58 mg 28.5%


Riboflavin 0.32 mg 24.5%





Vitamin K 5.4 g 4.5%

Electrolytes

Sodium 1788 mg 38%

Potassium 68 mg 11%

Minerals

Calcium 931 mg 93%

Copper 0.867 mg 96%

Iron 66.36 mg 829%




Zinc 4.8 mg 43.5%

Phyto-nutrients

Carotene- 762 g --



Fenugreeks (Trigonella foenum-graecum),




Energy 323 Kcal 16%


Protein 23 g 41%


Cholesterol 0 mg 0%


Vitamins

Folates 57 g 14%

Niacin 1.640 mg 7%




Vitamin A 60 IU 2%

Vitamin C 3 mg 5%

Electrolytes

Sodium 67 mg 4.5%


Minerals

Calcium 176 mg 18%

Copper 1.110 mg 123%

Iron 33.53 mg 419%




Selenium 6.3 g 11%

Zinc 2.50 mg 23%

Gooseberries (Ribes uva-crispa L.),

Nutrition Value per 100 g.

ORAC Value (Anti-oxidant level) 3277 umol TE/100 g.



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Energy 44 Kcal 2%


Protein 0.88 g 1.5%

Total Fat 0.58 g 3%

Cholesterol 0 mg 0%


Vitamins

Folates 6 mcg 1.5%

Niacin 0.300 mg 2%




Thiamin 0.040 mg 3%



Electrolytes

Sodium 1 mg 0%

Potassium 198 mg 4%

Minerals

Calcium 25 mg 2.5%

Copper 0.070 mg 8%

Iron 0.31 mg 4%

Magnesium 10 mg 2.5%


Phosphorus 27 mg 4%

Zinc 0.12 mg 1%


Coriander seeds (Coriander sativum),




Energy 298 Kcal 15%


Protein 12.37 g 22%


Cholesterol 0 mg 0%


Vitamins

Folates 1 g


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Vitamin A 0 IU 0%

Vitamin C 21 mg 35%

Electrolytes

Sodium 18 mg 1%


Minerals

Calcium 383 mg 38%

Copper 0.383 mg 42.5%

Iron 13.97 mg 175%


Manganese 28 mg 1217%


Zinc 7.47 mg 68%

Allspice Anise seed Bay leaf Black pepper

Capers Caraway Cardamom Carom

(ajwain) seeds

Cayenne pepper Chili peppersCinnamon Cloves

Coriander seedsCumin Fennel seeds

Fenugreek seeds

Horseradish Jalapeno peppers Mace spice Mustard seeds

NutmegSaffron

Sichuan

peppercorns Tamarind

Vanilla beans

See the table below for in d epth analysis of nutrients:
http://www.nutrition-and-you.com/allspice.htmlhttp://www.nutrition-and-you.com/allspice.htmlhttp://www.nutrition-and-you.com/anise-seed.htmlhttp://www.nutrition-and-you.com/anise-seed.htmlhttp://www.nutrition-and-you.com/bay-leaf.htmlhttp://www.nutrition-and-you.com/black_pepper.htmlhttp://www.nutrition-and-you.com/black_pepper.htmlhttp://www.nutrition-and-you.com/capers.htmlhttp://www.nutrition-and-you.com/capers.htmlhttp://www.nutrition-and-you.com/caraway-seed.htmlhttp://www.nutrition-and-you.com/caraway-seed.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/ajwain.htmlhttp://www.nutrition-and-you.com/ajwain.htmlhttp://www.nutrition-and-you.com/ajwain.htmlhttp://www.nutrition-and-you.com/cayenne-pepper.htmlhttp://www.nutrition-and-you.com/cayenne-pepper.htmlhttp://www.nutrition-and-you.com/chili-peppers.htmlhttp://www.nutrition-and-you.com/chili-peppers.htmlhttp://www.nutrition-and-you.com/cinnamon-spice.htmlhttp://www.nutrition-and-you.com/cinnamon-spice.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/coriander-seeds.htmlhttp://www.nutrition-and-you.com/coriander-seeds.htmlhttp://www.nutrition-and-you.com/cumin.htmlhttp://www.nutrition-and-you.com/cumin.htmlhttp://www.nutrition-and-you.com/fennel-seed.htmlhttp://www.nutrition-and-you.com/fennel-seed.htmlhttp://www.nutrition-and-you.com/fenugreek-seeds.htmlhttp://www.nutrition-and-you.com/fenugreek-seeds.htmlhttp://www.nutrition-and-you.com/horseradish.htmlhttp://www.nutrition-and-you.com/horseradish.htmlhttp://www.nutrition-and-you.com/jalapeno-peppers.htmlhttp://www.nutrition-and-you.com/jalapeno-peppers.htmlhttp://www.nutrition-and-you.com/mace-spice.htmlhttp://www.nutrition-and-you.com/mace-spice.htmlhttp://www.nutrition-and-you.com/mustard-seeds.htmlhttp://www.nutrition-and-you.com/mustard-seeds.htmlhttp://www.nutrition-and-you.com/nutmeg.htmlhttp://www.nutrition-and-you.com/nutmeg.htmlhttp://www.nutrition-and-you.com/saffron.htmlhttp://www.nutrition-and-you.com/saffron.htmlhttp://www.nutrition-and-you.com/sichuan-peppercorns.htmlhttp://www.nutrition-and-you.com/sichuan-peppercorns.htmlhttp://www.nutrition-and-you.com/sichuan-peppercorns.htmlhttp://www.nutrition-and-you.com/tamarind.htmlhttp://www.nutrition-and-you.com/tamarind.htmlhttp://www.nutrition-and-you.com/vanilla-beans.htmlhttp://www.nutrition-and-you.com/vanilla-beans.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/vanilla-beans.htmlhttp://www.nutrition-and-you.com/tamarind.htmlhttp://www.nutrition-and-you.com/sichuan-peppercorns.htmlhttp://www.nutrition-and-you.com/sichuan-peppercorns.htmlhttp://www.nutrition-and-you.com/saffron.htmlhttp://www.nutrition-and-you.com/nutmeg.htmlhttp://www.nutrition-and-you.com/mustard-seeds.htmlhttp://www.nutrition-and-you.com/mace-spice.htmlhttp://www.nutrition-and-you.com/jalapeno-peppers.htmlhttp://www.nutrition-and-you.com/horseradish.htmlhttp://www.nutrition-and-you.com/fenugreek-seeds.htmlhttp://www.nutrition-and-you.com/fennel-seed.htmlhttp://www.nutrition-and-you.com/cumin.htmlhttp://www.nutrition-and-you.com/coriander-seeds.htmlhttp://www.nutrition-and-you.com/cloves.htmlhttp://www.nutrition-and-you.com/cinnamon-spice.htmlhttp://www.nutrition-and-you.com/chili-peppers.htmlhttp://www.nutrition-and-you.com/cayenne-pepper.htmlhttp://www.nutrition-and-you.com/ajwain.htmlhttp://www.nutrition-and-you.com/ajwain.htmlhttp://www.nutrition-and-you.com/cardamom.htmlhttp://www.nutrition-and-you.com/caraway-seed.htmlhttp://www.nutrition-and-you.com/capers.htmlhttp://www.nutrition-and-you.com/black_pepper.htmlhttp://www.nutrition-and-you.com/bay-leaf.htmlhttp://www.nutrition-and-you.com/anise-seed.htmlhttp://www.nutrition-and-you.com/allspice.html


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Moringa (drumstick) pods and leaves, raw,


Percentages of daily-recommended values are marked in brackets.


Principle Nutrient value-PodsNutrient value-

Leaves

Energy 37 Kcal (2%) 64 Kcal (3%)

Carbohydrates 8.53 g (6.5%) 8.28% (6%)

Protein 2.10 g (4%) 9.40 g (17%)

Total Fat 0.20 g (1%) 1.40% (7%)

Cholesterol 0 mg (0%) 0 mg (0%)

Dietary Fiber 3.2 g (8%) 2.0 g (5%)

Vitamins

Folates 44 g (11%) 40 g (10%)

Niacin 0.680 mg (4%) 2.220 mg (14%)

Pyridoxine 0.120 mg (9%) 1.200 mg (92%)

Riboflavin 0.074 mg (6%) 0.660 mg (51%)

Thiamin 0.053 mg (4.5%) 0.257 mg (21.5%)

Vitamin A 74 IU (2.5%) 7564 IU (252%)

Vitamin C 141mg (235%) 51.7 mg (86%)

Electrolytes

Sodium 42 mg (3%) 9 mg (0.5%)

Potassium 461 mg (10%) 337 mg (7%)

Minerals

Calcium 30 mg (3%) 185 mg (18.5%)

Iron 0.36 mg (4.5%) 4.00 mg (50%)

Magnesium 45 mg (11%) 147 mg (37%)

Phosphorus 50 mg (9%) 112 mg (20%)

Selenium 8.2 g (15%) 0.9 g (1.5%)

Zinc 0.45 mg (4%) 0.60 mg (5%)


Bitter gourd or Bitter melon (Momordica charantia),

fresh, raw, Nutritive value per 100 g

(Source: USDA National Nutrient database)


Energy 17 Kcal


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Copper 0.034 mg 4%

Iron 0.43 mg 5%

Magnesium 17 mg 4%


Zinc 0.80 mg 7%

Phyto-nutrients

Carotene- 190 g --

Carotene- 185 g


Pumpkin (Cucurbita spp.), fresh,




Energy 26 Kcal 1%


Protein 1.0 g 2%

Total Fat 0.1 g 0.5%

Cholesterol 0 mg 0%


Vitamins

Folates 16 mcg 4%

Niacin 0.600 mg 4%



Riboflavin 0.110 mg 8.5%

Thiamin 0.050 mg 4%




Vitamin K 1.1 mcg 1%

Electrolytes

Sodium 1 mg 0.5%

Potassium 340 mg 7%

Minerals

Calcium 21 mg 2%

Copper 0.127 mg 14%

Iron 0.80 mg 10%

Magnesium 12 mg 3%

Manganese 0.125 mg 0.5%

Phosphorus 44mg 5%

Selenium 0.3 mcg


16/40

Vitamin C 0.5 mg 1%


Vitamin K 4.1 g 3%

Electrolytes

Sodium 12 mg 1%


Minerals

Calcium 37 mg 4%


Iron 6.68 mg 83.5%




Selenium 19.9 g 36%

Zinc 5.78 mg 52.5%

Phyto-nutrients

Carotene- 0 g --




Pumpkin seeds, dried,



PrincipleNutrient

Value

Percentage of

RDA

Energy 559 Kcal 28%


Protein 30.23 g 54%


Cholesterol 0 mg 0%

Dietary Fiber 6 g 16%

Vitamins

Folates 58 g 15%

Niacin 4.987 mg 31%





Vitamin A 16 IU 0.5%

Vitamin C 1.9 g 3%

Vitamin E- 35.10 mg 237%

Electrolytes

Sodium 7 mg 0.5%


Minerals

Calcium 46 mg 4.5%


Iron 8.82 mg 110%

Magnesiu m 592 mg 148%


Phospho rus 1233 mg 176%

Selenium 9.4 g 17%

Zinc 7.81 mg 71%

Phyto-nutrients

Carotene- 9 g --




17/40

Brazilnuts, raw,



PrincipleNutrient

Value

Percentage of

RDA

Energy 656 Kcal 33%


Protein 14.32 g 26%


Cholesterol 0 mg 0%


Vitamins

Folates 22 mcg 5.5%

Niacin 0.295 mg 2%

Pantothenic acid 0.184 mg 3.5%




Vitamin A 0 IU 0%

Vitamin C 0.7 mcg 1%

Vitamin E-gamma 7.87 mg 52%

Electrolytes

Sodium 2 mg 0%


Minerals

Calcium 160 mg 16%


Iron 2.43 mg 30%



http://ndb.nal.usda.gov/ndb/foods/show/3703http://ndb.nal.usda.gov/ndb/foods/show/3703http://ndb.nal.usda.gov/ndb/foods/show/3703http://ndb.nal.usda.gov/ndb/foods/show/3703


18/40

Selenium 1917 mcg 3485%

Zinc 4.06 mg 36%

Phyto-nutrients

Carotene- 0 mcg --

Crypto-xanthin- 0 mcg --

Lutein-zeaxanthin 0 mcg --


Sesame seeds (Sesamum indicum), whole, dried,



PrincipleNutrient

Value

Percentage of

RDA

Energy 573 Kcal 29%


Protein 17.73 g 32%


Cholesterol 0 mg 0%


Vitamins

Folates 97 g 25%

Niacin 4.515 mg 28%





Vitamin A 9 IU


19/40

Protein 25.80 g 46%


Cholesterol 0 mg 0%


Vitamins

Folates 240 g 60%

Niacin 12.066 mg 75%





Vitamin A 0 IU 0%

Vitamin C 0 0%

Vitamin E 8.33 mg 55.5%

Electrolytes

Sodium 18 mg 1%


Minerals

Calcium 92 mg 9%


Iron 4.58 mg 57%




Selenium 7.2 g 13%

Zinc 3.27 mg 30%

Phyto-nutrients

Carotene-alpha 0 g --

Crypto-xanthin-beta 0 g --


ee the table below for in depth analysis of nutrients:

seerakam Fennel seed (Foeniculum vulgare),



Seerakam PrincipleNutrient

Value

Percentage of

RDA

Energy 345 Kcal 17%


Protein 15.80 g 28%


Cholesterol 0 mg 0%


Vitamins

Niacin 6.050 mg 37%




Vitamin A 135 IU 4.5%

Vitamin C 21 mg 35%

Electrolytes

Sodium 88 mg 6%


Minerals

Calcium 1196 mg 120%


Iron 18.54 mg 232%




Zinc 3.70 mg 33.5%


20/40

(), ,

,,,,, ,.

WEDNESDAY, FEBRUARY 8, 2012

-English Tamil

.

.

.

.

..

.

.

English to Tamil

English Tamil

Vegetables /

Bottle gourd Suraikkai

Cauli flower Kali flower


21/40

Capsicum Koda milagai

Carrot Carrot

Red Chilly Kaanja Milagai

Green Chilly Patchai Milagai

Coconut Thengai

Sambar Onion Chinna (or) Sambar Vengayam

Spring Onion Vengaya thaal (leaves)

Onion Vengayam

Green Peas Pachai Pattani

Potato Urulai kilangu

Tomato Thakkali

Greens keerai

Mint leaves Pudhina

Okra (Ladies finger) Vendaikaai

Drumstick Murungaikaai

Common Beans Beans

Village Beans Avaraikaai

Lined gourd / Ridge gourd Peerkankaai

Snake gourd Pudalankaai

Mushroom Kaalaan

Green Plantain Vaalaikaai


22/40

Garlic Poondu

Tamarind Puli

Ginger Ingi

Curry leaves Kariveppilai

Drumstick leaves Murungai Keerai

Dry Ginger Sukku

Yam Karunai Kilangu

Elepahant Yam -Senai kilangu

Dry coconut Copparai

Plantain Flower Vaalaippu

Colacasia Seppan kilangu

Bitter gourd Pakarkaai

Bottle Gourd Surakkaai

Brinjal / Eggplant Kathirikkaai

Cucumber Vellarikkaai

Chayote Chow Chow

Curry Leaves Kariveppillai

Gherkins Kovakkaai

Cluster Beans Kothavarangaai

Chickpeas - kondaikadalai -

Cabbage Muttai Kose

Grated Coconut Thuruviya Thengaai


23/40

Raw Mango Maangai

Dry Coconut kopparai

Yardlong bean Payathamkaai

Mushroom Kaalaan

Ash Gourd Poosanikkaai

Pumkin Manjal Poosani

Tropical Root Maravalli Kilangu

Raddish Mullangi

Sweet Potato Sarkarai Valli

Asafoetida Perungayam

Bay Leaves Bringe Ilai

Cardamom Yelakkai

Cashewnut Mundhiri paruppu

Nutmeg Jadhikkai

Cinnamon Pattai

Cloves kirambu, lavangam

Coriander leaves Kothamalli

Corn flour Makka cholam maavu

Curds Thayir


24/40

Honey Then

Jaggery Vellam

Raisins Thiratchai

Saffron Kungumapoo

Spinach Pasalai keerai

Suji Ravai

Turmeric Manjal

Vermicelli Semia

Red Chilly Powder Milakaai Thool

Coriander Powder Thaniyaa Thool

Bengal Gram Flour Kadalai Maavu

Wheat Flour Gothumai Maavu

Rice Floor Arisi Maavu

Maida Maida Maavu

Sugar Sarkarai

Ghee Nei

Oil Refined Oil

Gingelly Oil Nallennai

Groundnut Oil Kadallennai

Butter Vennai

Buttermilk More


25/40

Sago Javvarisi

Kadai / Wok / pan Vessel to fry / deep fry

Pressure Cooker Cooker

Vessel / bowl Paathiram

Electric Mixer Mixie

Plain Pan / Griddle Dosa Stone

Puri / Chapathi pad Chapathi Kal

Plate Plate

Knife Kathi

Filter Vadikatti

Grinder Grinder

Fruits / Grains /

English Tamil

Lemon Elumichai Palam

Tomato Thakaali Palam

Apple Apple

Orange Kamalaa Orange

Sweet Lime Saathukudi

Pine Apple Annaasi Palam


26/40

Jack Fruit Palaa Palam

Chikku Sappota

Black Grapes Panneer Thirachai Palam

Green Grapes Thirachai Palam

Pomegranate Maathulam Palam

Custard Apple Seetha Palam

Guava Koiyaa Palam

Banana Valai Palam

Green Banana Patcha Vaalaipalam

Raisin Kaainda Thiraaichai

Papayaa Pappaali

Mango Mambalam

Pears Paerikkaai

Dates Paeritchai Palam

Water Melon Tharpoosani

Muskmelon Mulaam Palam

Fig Athi Palam

Plum Ooty apple / Plums /

Shell Apple VilaamPalam

English Tamil

Bengal gram dhal Kadalai paruppu


27/40

Black gram Vellai Mulu Ulundu

Black pepper Milagu

Coriander seeds Thaniyaa

Cumin seed Jeeragam

Fenu greek Vendhayam

Fennel (Cake seeds) Perunjeerakam

Fried Gram Pottukadalai

Gingelly (or) Seasame seeds Ellu

Green gram dhal Payatham paruppu

Ground nut Verkkadalai

Lentil Mysore paruppu

Mustard Kadugu

Poppy Seeds Kasa kasaa

Red gram dal Thuvaram paruppu

Tymol seeds Omam

Wheat Godhumai

Split Black Gram Vellai udaitha ulundu

Moong Gram Dal Manja Pasi Parupu

Basmathi Rice Biriyani Arisi

Idly Rice Itili Arisi

Rice Pulungal Arici


28/40

Raw Rice Patchai Arici

White Gingelly Seed Vella Ellu

Black Gingely Seed Karupu Ellu

Barley Paarlee

Horse Gram Kollu

Dry Beans Motchai

Cowpea Thattai Payarau

Maize Cholam

-- .

- .

- Shallots

-Raw Banana

-Ivy Gourd/Tindora


29/40

-Bitter Gourd

-Amaranth Leaves

- Parboiled Rice

-Peanut

. -Toor Dhal

. - Channa Dhal

. -Urad Dhal

- Ajwain

- Besan Flour/Gram flour

--.

unripe mango-maangai

palm sugar -panagkarkandu


30/40

-.

FISH NAMES ENGLISH/TAMIL

Butter Fish - Karapodi

Kilanga Meen - Whit fish

Kola Meen - Saw,Gar fish

Kerai - Yellowfin Tuna

Kendai - Indian goat fish ,carp

Kanawai - Squid [Cuttle fish ** not sure]

Kelluthi - Marine cat fish

Kondal - Snapper

Koduvai - Seabass

Kanagnkelluthi - Indian Mackerell

Viral Meen - Butter fish,murrel

Vaalai - ribbon fish

Vilongu - eel

Vavwall - Pomfret

Vanjaram Meen - King fish,Seer fish

Sankara Meen - Red Snapper

Seepu Thiratai - Spade fish

Seela/Sheela Meen - Barracuda

Soorai - Little Tunny

Sura - Shark


31/40

Iraal - shrimp

Nethili Meen - Anchovies,maththi or chaala

Malabar trevally - Parai

Ooli meen - Barracuda

Oosi kanawai - Squid

Thera (variety of parai) - Leather skin

Thirukkai - Whip tail sting ray

Tuna - soorai

Potha - lndian Halibut

Panna - Cod

- Thanks Alina.

Posted by Asiya Omar at 7:06 AM

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30 comments:

said...

//Chick Peas Pattani //

!!!


32/40

yam- .

February 8, 2012 at 8:09 AM

Asiya Omar said...

.

,..

.yam -

,Elepahant Yam -.


Tharifa said...

okra [] .ladies finger

.


Asiya Omar said...

. .


said...

.

February 8, 2012 at 12:57 PM

said...

.


2 said...

. ....


33/40


Asiya Omar said...

.

.

2.


vanathy said...

.


S.Menaga said...

- Shallots

-Raw Banana

-Ivy Gourd/Tindora

-Bitter Gourd

-Amarnath Leaves

..


34/40


Asiya Omar said...

.

! .

...


said...

!


said...

!


said...

... -...


said...


Jay said...

great post dear...bookmarking ..;)

Tasty Appetite


35/40


S.Menaga said...

- Parboiled Rice

-Peanut

. -Toor Dhal

. - Channa Dhal

. -Urad Dhal

- Ajwain

- Besan Flour


Asiya Omar said...

.

.

..



36/40

Asiya Omar said...

.

.

..


Mahi said...

! ! ! ;):):)))

..

/////////////

Anonymous said...

shallots (chinna vengayam), ivy gourd (kovakkai), unripe mango(maangai), parboiled rice (idly arisi),

palm sugar (panagkarkandu)... mahi intha comment ah asiya ku forward pannuga pls

///////////////

! :)


Asiya Omar said...

...


37/40

,

.


Mahi said...

/./ !

. ;)

.

!


FOOD NELLAI said...

. .


athira said...

.

, .


Alina said...

SOMETIMES BACK "NETLA SUTTU" COLLECT PANNATHUTHAN

FISH NAMES ENGLISH/TAMIL


38/40

Butter Fish - Karapodi

Kilanga Meen - Whit fish

Kola Meen - Saw,Gar fish

Kerai - Yellowfin Tuna

Kendai - Indian goat fish ,carp

Kanawai - Squid [Cuttle fish ** not sure]

Kelluthi - Marine cat fish

Kondal - Snapper

Koduvai - Seabass

Kanagnkelluthi - Indian Mackerell

Viral Meen - Butter fish,murrel

Vaalai - ribbon fish

Vilongu - eel

Vavwall - Pomfret

Vanjaram Meen - King fish,Seer fish

Sankara Meen - Red Snapper

Seepu Thiratai - Spade fish

Seela/Sheela Meen - Barracuda

Soorai - Little Tunny

Sura - Shark

Iraal - shrimp

Nethili Meen - Anchovies,maththi or chaala

Malabar trevally - Parai

Ooli meen - Barracuda

Oosi kanawai - Squid


39/40

Thera (variety of parai) - Leather skin

Thirukkai - Whip tail sting ray

Tuna - soorai

Potha - lndian Halibut

Panna - Cod

P.S: I'm really not aware of many fish names in english and tamil as well.

SO .. PLZ AKKA SUPERA ORU FISH NAMEOLOGY ONNU PANNIRUNGA. THANKS IN ADVANCE!!!


Asiya Omar said...

Alina .

.?

.


Alina said...

Nothing great to tell about me hahaha

Brought up in Chennai & Bangalore

Studied at R.V College of engineering, Bangalore

Living in Kuala Lumpur, Malaysia

Married, and having a 19 months old son

was working juz for 6 months before marriage, now fulltime housewife.. Haizzz!

I think enough said :)


Asiya Omar said...


40/40

Alina,

..


Jaleela Kamal said...

,


http://asiyaomar.blogspot.in/2012/02/english-tamil.html
http://asiyaomar.blogspot.in/2012/02/english-tamil.htmlhttp://asiyaomar.blogspot.in/2012/02/english-tamil.htmlhttp://asiyaomar.blogspot.in/2012/02/english-tamil.html

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