Eden's garden

Grow Healthy, Eat Healthy, Live longer

Let us discuss lettuce

Lettuce is a veggie that is very popular and is used worldwide by so many cultures. This vegetable is mostly used in salads and on sandwiches. Many of these sandwiches include chicken, roast beef, turkey, tuna and hamburger sandwiches just to name a few.

Some salads that are made with lettuce are garden, herb, toss and champagne greens salads etc…. But what journey do these lettuce take before they reach our kitchen and dinner tables?

Varieties of lettuce

Before we look at how lettuce is grown, here are some lettuce varieties

1.Iceberg lettuce.                                                     5.French crisp.

2.Romain lettuce.

3.butter head.

4.Loose leaf.

Growing lettuce

While lettuce may differ in their variety and the way they are grown there are some basics in growing this veggie. In this article, however, we will be looking at how to grow iceberg lettuce.

1.Fill seed trays with compost.

2.Water compost so it can settle and also become moist.

3.lettuce seeds are very tiny so be careful not to lose any, add but 3 seeds to each planting try spreading them evenly apart.

4.Cover seeds by adding more compost.

5.Press seeds about half- inch to an inch into the soil.

6. In a couple of weeks, seeds will germinate and be ready for transplanting.

7. Use and organic rich soil and cultivate planting area by turning the soil with a spade shovel.

8.Plant lettuce in rows about 10-12 inches apart.

9.Keep soil moist, allowing the soil to dry out can affect growth and health of lettuce.

10.You should have a healthy crop of lettuce in about a month that will be ready to harvest.

11.When harvesting lettuce using a sharp knife being very careful not to cut your hand or finger and cut lettuce from the base.

Now you have freshly cut lettuce grown from your very garden with your very own hands. In fact, while I am writing this article I am watching my wife prepare dinner while also cutting up some lettuce to make that scrumptious salad.

Health benefit of lettuce

1.Aids in weight loss.

2.Lettuce also detoxes the body.

3.Promote heart health.

4. Gives healthy skin.

5.Helps to strengthen bones.

6.Aids in fighting cancer.

7.Hydrates the body.

8.Aids in good bowel movement.

9.Improves hair growth.

10.Helps to improve sleep.

Mango a pure delight

Mangoes are a  pure delight and can be added to smoothies, fruit salads and also a famous salad of the Bahamas that is known as conch salad. Besides the delicious taste, mangoes also have many benefits. There are so many varieties of mangoes that are harvested each year but my favorite that tops them all is the mangola.

The fruit itself is very meaty with a smooth beautiful reddish, purplish and yellow skin. What so amazes me about these fruits is the amount of flesh they have. I remembered many years ago eating a very delicious mangola, and to my surprise when I got to the seed it was very tiny, this is proof of how much flesh is on these fruits. Mangoes are loved by so many people on the island, many of the natives grow these fruits on their property

although some of the fruits are imported you can find mangoes being sold in the supermarkets at the fruit markets, persons with stalls set up on the sides of the roads just waiting for customers to get a sweet taste of this delightful treat.

Mango varieties

Mango varieties includes

1.Mangollas.                 6.Alphonsos.

2.Hair mangos.             7.Dasheri.

3.Haitain Mangos.        8.Langra.

4.Francis.                        9.Neelam

5.Kent.                             10.Andhra.

These are just a few, trust there are more.

Health benefits of mangos

1.Keeps blood pressure under control.                  9.Promotes eye health.

2.Aids in the fight against cancer.                          10.Promotes healthy sex life.

3.Promotes heart health.                                          11.Helps weight loss.

4.Promotes brain health.                                          12.Lowers cholesterol.

5.Aids in digestion.                                                    13.Makes a good brain food.

6.Contains antioxidant.                                            14.Promotes immune system.

7.Promotes healthy hair.                                            15.Promotes kidney health.

8.Promotes healthy skin.                                         16.Regulates diabetes.

How to grow mango

The most common mango that is grown by the natives is a mango called the hairy mango, these mangoes are shaped some what like an egg but only bigger. The seed is first place in the sun to dry for a week or two. Or if you throw the seed out in a sunny location, after a few weeks it will begin to germinate. The seed is really easy to work with.

Mango seed should be planted in a sunny location with an organic rich soil. It is good to plant seeds just before spring so when the rain begins your seed will be in mango heaven. You can also check out this link Making organic soil.

In a week to about a week and a half, your mango seed should germinate. Keep soil moist not waterlogged and use an organic fertilizer to feed you plant. Make sure and follow instruction on the label because the label is LAW.

Tree growth

Mango trees are slow growers so much patience is needed. It takes a mango tree 1 year to reach 3-4 feet. A mango tree can reach anywhere from 30 up to 60 feet or taller with a width span of 80 feet.

Forcing mango tree to bear

One thing that I have seen over the years and that amazes me is to see young mango trees yielding a crop harvest, this method, of course, is causing a mango to produce even at a young age.

By treating the plant with an application of potassium nitrate encourages the tree to produce flowers.

Foliar feeding can help you to accomplish this. Make sure when you are applying this method the weather is cool and not hot, also it ought to be on a day when no rain is forecast. Because you don’t want fertilizers to get washed of plant leaves.

Mix together about 1 pound of potassium nitrate to 6 1/2 or 7 gallons of water, apply this mixture to a pump sprayer or if you are treating a smaller tree then you would half this solution to a 4 gallon back pack sprayer.

When spraying foliage or leaves of the plant make sure to get both the top and underside, spray to the point of run off also as the solution comes out of nozzle it should be fine and misty not course. This will allow total coverage of entire plant.

Add a second application about 2 or 3 days later, flower budding can take up to several weeks anywhere from 2 1/2 to 3 weeks so be patience give it time. And you will see results.

Some species the mango plant may take longer. You can harvest your mango in about 4 1/2 – 6 months or somewhere in between there.

Final word

Mangoes are one of the worlds most delicious fruits, this sweet wonder is so beneficial to our bodies as our bodies receive the nutrients that it needs. So if you haven’t tried this fruit as yet I encourage too, you will be glad that you did.

Mangos one of nature’s sweet wonders.

Okra a superfood you can’t do without

One of the beauties of my childhood years was, my parents allowed me to have several gardens where I was able to grow veggies such as peppers, corn, pigeon peas and of cost okras.

You could only imagine how happy and proud I was to see my little garden taking shape as my veggies reached to full maturity. Here on the island, the natives prepare a famous dish known as okra soup, we also enjoy a hearty healthy meal of okra and rice. What we will be looking at in this article are some facts about okras and how this veggie can benefit us.

Growing Okras

The native soil that I planted my little garden in was not that rich at that time but I am so thankful that I still had some garden success. Choose a location that gets about 5-6 hours of sun, the soil of okras should be and organic rich soil, space each planting hole about 1 foot  apart to allow room for the plant to grow as they reach maturity.

The planting hole should be dugged about and inch to an inch and a half, place about 3-4 seeds in each planting hole. Cover with soil and moisten the planting hole with water.

Do not allow the soil to dry out and by the seem measure do not over water because over watering can cause severe damage to seeds and seedlings as they germinate. In about 2 – 2 1/2 weeks you should see young plants emerging from the soil.

Continue watering by keeping the soil moist, not waterlogged. Allow for several weeks and your okras will be ready to harvest. To know if okras are ready to harvest press gently, even though okras may be firm it will still have some softness to it.

If you allow okras to set on the tree for too long the okra will become hard and then split at this point it is not eatable but the seeds can be replanted for another harvest of this superfood.

Okra fun facts

1.It is said that another name for okra is lady’s fingers.

2.Okra is the only veggie that has slime.

3.Okra is used as a natural medicine.

4.Okras was first grown in Egypt.

5.Okras has been around for more than 2000 years.

Okra health benefits

1.Okra aids in bowel movement.

2.Okra promotes good digestion.

3.Okra promotes vision health.

4.Is an immune booster.

5.Promotes heart health.

6.Helps to improve skin.

7.Helps to reduce blood pressure.

8.Has been known to lower cholesterol.

9.Aids in weight loss.

10.Has been shown to fight against cancer.

Vitamin content of okra includes

Vitamin A, Vitamin B6 Vitamin C, Vitamin K, Calcium, Folate, Magnesium, Manganese, Potassium, Phosphorus, Copper, Dietary fiber, Zinc, Niacin, Protein, Riboflavin

Final word

The benefits of okras are so amazing and adding this superfood to your diet will keep you feeling super so the next time you write your shopping list be sure to include okra or better yet

plant a garden of okras and enjoy eating this superfood grown by your very own hands.

Raisins make a healthy snack

I love raisin because you can add them to pancakes, breads, cookies vegetable and fruit salads chocolates, pies, etc… or you can eat them just as they are. From a child, this was one of my favorite snacks that I really enjoyed.

But the flip side of the coin is that raisins are really healthy and have some great benefits. So a diet in raisins will give you the best of both worlds the great taste and the healthy side of it.

Kids worldwide enjoy this healthy treat, as I am writing this post I am remembering the many childhood days of eating and enjoying this wonderful snack.

Fun Facts about Raisins

Here are some fun facts about raisins that I know you will enjoy.

1.Raisins are dried grapes.

2.Some Raisins are seedless like the Thompsons seedless.

3.Half of the world raisins are grown in California.

4.It is believed that raisins have been around from 1490BC.

5.It takes more than 4 tons of grapes to produce 1 ton of raisins.

6.Raisins can be yellow, blue, green, purple, or black.

7.In ancient times the Romans used raisins on a wide scale to fight sickness.

Vitamins that are found in raisins

Raisins are a good source of vitamins, these vitamins are Vitamin C, Vitamin B1, B2 and B3, Vitamin D, Vitamin E, Vitamin K, dietary fiber, antioxidants, proteins, flavonoids, polyphenols.

Raisins health benefits

Raisins health benefits are as followed

1.Promotes strong bones.

2.Aid is eye health.

3.Helps to fight cancers.

4.Aids in good bowel movement.

5.Helps to promote good digestion.

6.Believe it or not but raisins can help with weight gain in a good way.

7.Raisins can help fight infections.

8.Promotes healthy skin.

9.Can be used as a quick energy booster.

10.Promotes healthy hair.

11.Raisins are good for your heart.

12.Lowers blood pressure.

13. Promotes healthy kidneys.

I can go on with a number of benefits that raisins are good for but I think that you can see now why this dried fruit is a superfood.

Final word

Raisins can and do work wonders this is is a superfood that is out there and is doing a whole lot of good to help to ensure that we maintain good health. So including raisins in your diet will be of great benefit.

Prune Power

You have made your shopping list and of to the supermarket, you go as you walk the aisle and scan the shelves, your eyes finally see it, just what you were looking for, a nice box of sweet prunes.

I remembered as a child I spent many days feasting and enjoying the prunes that my parents brought from the supermarket. Prunes do not only make a delicious healthy snack but the benefits they have far outweigh the wonderful taste.

I also loved to crack the seeds open and eat the nut, the inside of the shell is really sweet but the nut has a bitter taste. When every I get the chance and I still grab a few and eat them as I did when I was a child.

In this article, we will be looking at some amazing facts and benefits of prunes and what role they play when it comes to our health.

Fun facts about prunes

Here are some fun facts that I know you will find pretty amazing.

1.Prunes are plums that have been dried in the sun.

2.The nut in the seed can be eaten.

3.The inside of a prune’s shell is very sweet.

4.Prunes are very chewy.

5. The plum tree that is responsible for prunes produces up to 300 hundred pounds of fruits.

6.The plums can be also baked in an oven where they will dry.

7. Prunes have been dated back as far as 900o BC.

Vitamin content of prunes

Prunes are a rich source of Vitamins that includes

B Vitamins, Vitamin C, Vitamin K, beta- carotene, fiber, antioxidants, Calcium,

The Benefits of prunes

1.Can aid in good bowel movements.

2.Has antioxidants that rid the body of free radicals.

3.Promotes good vision.

4.Improves skin health.

5.Helps to promote heart health.

6.Can lower cholesterol.

7.Aids in weight loss.

8.Help to keep bones strong.

9.Promotes good digestion.

10.Help to fight osteoporosis.

If you don’t like eating prunes then may be you could try drinking the prune juice that also has its benefits.

Final word

Prunes are so beneficial so let us take advantage of them by making them a part of our diet and receive all of the goodness they have to offer. You will be glad that you did, trust me I know you will.

The Power of the Avocado

Avocados are on of my favorites and are known worldwide for its taste, healing wonders, and vitamin content. Here in the Bahamas, you can find this tree being grown by many of the locals.

The natives often refer to the avocado as (pear) so if you ever visit the Bahamas and hear one of the locals use the word pear they are referring to the avocado.

In this article, we will be discussing the power of the avocado.

Just looking at this picture makes your mouth water. You may be amazed like I was to find out that and avocado is actually a fruit and not a vegetable and there are so many varieties.

When my wife and I bought our home it was great but what made me happy also was that the property owner had this big avocado tree growing in the back yard you could of imagine my excitement, not only were we purchasing a house but it came with an avocado tree. Ohhhhhhhhhhhh Yeah, now that’s what I am talking about.

The journey of the avocado

The journey of this plant starts from a seed, how the natives grow this tree is that we let the seed dry after the seed dries the seed is then planted into a 1-3 gallon pot using that good garden or organic soil.

Avocado seeds need about 5-6 hours of sunlight, keep soil somewhat moist don’t over water or allow the soil to dry out.

Seed should sprout in 2-6 weeks. I live in a tropical climate therefore as far as I understand this plant does very well in warm weather.

Transplanting procedures

When the plant reaches about 3 feet, you can transplant in a different location. Make sure that the area gets the same amount of sunlight, Also remember not to over water plant.

The plant should be given plenty of room to grow because the avocado tree can reach anywhere from 15-20 feet and even taller with a width span of 8-25 feet.

Fertilizer Your Avocado

When fertilizing your avocado it is good to use and organic fertilizer source like chicken, cow or horse manure. using synthetic can work but I would much rather use a fertilizer source that is all natural.

Read the label and follow as directed because the label is law.

Avocado a wonderful delight

Avocado can be eaten just as they are, can be used in salads, can be eaten with other dishes, can make a healthy drink when blended or what some of the natives do is eat this fruit with bread.

The leaves are also of great benefit

My wife sometimes uses the leaves to make tea. Tea is simply made by bringing to a boil a few leaves I would say 8-10 leaves are fine. Then pouring water into a cup and adding a few drops of sugar.

This makes a healthy drink and can aid the body in so many ways, such as helping to reduce blood pressure, helps to detoxifies the body, helps to fight the common cold, promotes kidney health, help to relieve abdominal pain, can help to fight cancer, helps weight loss, reduces back pain, relieves swelling, reduce headaches and so much more.

Vitamins of avocado are as followed

1.Vitamin B5                                             6.Potassium      11.Pantothenic

2.Vitamin B6                                             7.Copper            12.Protein

3.Vitamin C                                                8.Folate

4.Vitamin E                                                9.Riboflavin

5.Vitamin K                                                10.Dietary Fiber

Other benefits of avocado includes

1. Can be used as a face mask for clearer skin.

2.Has fiber that is good for bowel movement.

3.Contains antioxidants that help to fight free radicals.

4.Helps to promote a healthy heart.

6.Aids in weight loss.

7.Can help to lower cholesterol.

8.Promotes hair.

9.Aids in eye health.

10.Help to absorb nutrients from plant foods.

Final word

Avocado has so many great benefits and it also taste great so I encourage you to make this fruit a part of your diet, you will be glad that you did as you begin to see the wonders of this super food.

Peas and added benefit

Here in the Bahamas one of our favorite foods is peas. Peas can and is added to many Bahamian dishes including peas n rice, peas soup, vegetable soup and so on. In this article, we will be looking at some of the peas that we use here on the island and the benefits they contain.

But before we go there what I want to say is peas and rice along with pea soup is enjoyed not only by the natives but also by the tourist that visits the island. In homes all across the island especially on Sundays and holidays

you can find peas and rice being cooked by families on a large scale. Here are also some health facts on rice.

Nutritional benefits of peas

Peas type

Pigeon peas-Pigeon peas top the list and is a favorite. You can find these peas, especially in peas and rice. I love to cook with pigeon peas because of the flavor that it gives making your rice mouth watering as you go back for second helpings.

Pigeon peas health facts

1.Aids good bowel movement.

2.Promotes good digestion.

3.Aids in boosting energy.

4.Helps to strengthen the immune system.

5.Promotes heart health.

6.Helps to promote weight loss.

7.Can help in lowering blood pressure.

Nutritional benefits of pigeon peas

Vitamin A,  Vitamin C, Vitamin D, Vitamin K, Vitamin B6, Vitamin B12,  Thiamin, Copper, Folate, Protein, Copper, Potassium, Magnesium, manganese, dietary fiber, Phosphorus. Niacin and Riboflavin.

Green peas

Green peas makes a great choice because it can be eaten as a side order along with mash potato or added to salads, rice or soups.

Health facts of green peas

Health facts of green peas includes

1.Has been known to prevent cancer.

2.Helps to promote a healthy heart.

3.Can aid in reducing cholesterol.

4.Aids in bowel movement.

5.Is loaded with antioxidants that can help the body to get rid of free radicals.

6.Controls blood sugar level.

7.Is said to be good for diabetics.

8.Helps to promote the immune system.

9.Improves the digestive system.

10.Helps improve the skin.

Nutritional benefits of green peas

Vitamin A, Vitamin B1, Vitamin B2,  Vitamin B6, Vitamin C, Vitamin K, Zinc, Iron, Protien, Potassium, Niacin, Phosphorus, Folate, Choline,  Manganese, Magnesium, dietary fiber and Molybdenum

Black eyed peas

Black eyed peas brings a different flavor to your foods that will take it up a notch, you will really have your family and friends chewing their fingers off if you know what I mean.

Black eyed peas health facts

Black eyed peas health facts includes

1.Promotes healthy skin.

2. Helps to lower blood pressure.

3.Improves eye health

4.Aids in improving the digestive system.

5.Improves bowel function.

6.Is loaded with antioxidants that rid the body of free radicals.

7.Is said to slow down aging.

8.Can help with weight loss.

9.Improves heart health.

10.Lowers cholesterol.

Nutritional Value

Vitamin A, Vitamin B, Vitamin K, Dietary fiber, Folate, protein, Magnesium, Potassium, Iron, Phosphorus, Copper, Zinc, Manganese and  Thiamin

Final word

It is so amazing how small peas are, but the big punch they deliver to aid in our overall health. Let’s take advantage of these as we promote good health.

The wonder of beans

The first time that I heard about beans was as a child in the fairy tale of jack and the beanstalk when a poor farm boy and his mother became rich after a serious of events that would take them from rags to riches these turn of events happen because of some magical beans.

And even though this story may be a fairy tale what’s not a fairy tale is the beans that we grow in our own gardens, purchase from the supermarkets or get from else other places that make our lives richer as we promote good health by including them in our diet.

In this article, we will be looking at beans and how they do benefit us in staying healthy and strong.

Island life

Besides peas that I have written and article on, the natives here where I live in the Bahamas loves beans, beans plays and important role in our diet. Beans are often used in rice, soups salads etc.. and the truth is these dishes are just mouth watering. Here are three beans that tops the.

Kidney beans

For me kidney beans tops the list and is one of my favorites, I especially like it when it is added to rice. My father who is now deceased was very gifted when it came to cooking kidney bean and rice.  I loved the way he cooked it and have tried to copy his style but to this day have not done so as yet.

Besides the great taste kidney beans, there are many benefits along with the added vitamin content that makes this beans a must in adding to your diet.

Health benefits of kidney beans

The health benefits of kidney beans includes

1.Help to promote weight loss.

2.Keeps the heart healthy.

3.Aids in controlling blood sugar level.

4.Helps to prevent cancer.

5.Kidney beans have been known to be an energy booster.

6.Helps with cholesterol level.

7.Aids in good bowel movement.

8.Can keep your skin healthy.

9.Is an excellent choice for diabetics.

10.Help to boost the immune system.

Nutritional benefits of kidney beans

Nutritional benefits include

Vitamin B1, Vitamin B6,  Vitamin C, Vitamin E, Vitamin K1,  Protein, Folate, Manganese, Magnesium, Iron, Potassium, Copper, Dietary fiber, Niacin, Thiamin, Riboflavin, Pantothenic acid  and Phosphorus

Green Lima beans

Lima beans is another favorite of the islander because of its unique taste, this bean will really enhance the taste of your food.

Health benefits of green lima beans

1.Because of its high fiber content, green lima beans will give you a good bowel movement.

2.Help to fight against breast cancer.

3.Promotes heart health.

4.Can improve the digestive system.

5.Aids as and energy booster.

6.Can promote good blood sugar level.

7.Aids in detoxing the body.

8.Helps to combat muscle pain.

9.Promotes bone health.

10.Help to protect against arthritis.

Nutritional benefits of green lima beans

Nutritional benefits includes

Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, Folate, Copper, Dietary fiber, Magnesium, Potassium, Manganese, Phosphorus, Molybdenum, Iron and Calcium.

Pinto beans

Pinto beans bring its own unique flavor along with those benefits that can promote good health.

Health benefits of pinto beans

1.Aids in good bowel movement.

2.May help to prevent cancer.

3.Good for your blood sugar level.

4.Helps to detoxify the body.

5.Aids in proper kidney function.

Nutritional benefits of pinto beans

Nutritional benefits includes

Vitamin C, Vitamin B1, Vitamin B6, Vitamin K,  Iron, Potassium, dietary Fiber, Folate, Copper, Manganese, Magnesium, Phosphorus, Protein, Calcium, Thiamin, Riboflavin, Selenium, Zinc and Niacin

Final word

Besides its great taste, beans are a good source of so many benefits along with their Vitamin content. So make beans a part of your diet and give your body the boost that it needs.

Breakfast food

While eating grits may not be classed by many as a breakfast food we certainly cannot deny that in many cultures, grits tops the list when it comes to breakfast time. So grits is one of the mean breakfast foods.

Many years ago white grits was a part of my diet, then the time came when I  made a switch when I was introduced to yellow grits. I had to get use to the taste but now I cannot stop eating it because

yellow grits do not only give you a better full than white grits but the benefits far outways that than of white grits. What amazed me more is that besides the yellow grits that I enjoyed eating, I discovered another grits that is also yellow but much coarser and fills you even faster.

We call this coarse yellow grits island grits that is produced on what we call the family islands. In the Bahamas we have many island Nassau being the capital and those other islands that are very beautiful we called the family island. These islands are very quite, with lots of beautiful beaches, white sand and blue skies. Just thought to mention that.

So now both my household along with myself is stuck on eating yellow grits. I do not add any butter after it is cooked but eat it as is. Because many people defeat the purpose by adding unhealthy butter and fats that can cause weight gain.

If you must add butter make it a lite spread or use the healthier natural butter.

With all of that said then what other benefits to yellow grits serves.

Health benefits of yellow Grits

1.Because you are filled for a look time after eating yellow grits, you will notice a decrease in your weight because you will eat less.

2.Can aid in good bowel movement.

3.Contains antioxidants.

4.Immune support.

5.May help to promote brain health.

Nutritional value of yellow grits

Vitamin Bs, Vitamin E, Fiber, Folate and Protein

Final word

When it comes to planning our meals we should always eat the best and the best means eating healthy. Our bodies are like a machine, if we put poor quality foods in our bodies we will face many health issues but if we give our bodies what it needs we will be promoting good health that will lead to a more healthier and productive life. So give your body the healthy stuff to promote a healthy lifestyle.

Your diet and rice

There are many cultures that have white rice as a big part of their diet. You can find persons eating white rice every day sometimes twice or three times a day. It is no different where I live here on the island. Many have a diet that is high in white rice and because of this, it has cause many health issues.

While eating white rice may have a filling effect along with its pleasing taste we should be careful of the amount of white rice that we consume in a day or in a week. I have heard a few times from some of the natives that they don’t feel full unless they eat white rice this is why many are facing issues and must seek medical help.

While a diet of rice may not be a bad thing what we should consider is the kind of rice we include in our diet.

Types of rice

The good news, however, is that there is some rice that is beneficial and can actually promote our health. White rice is also known as barefoot rice because it is bleached and has no nutritional value, therefore, we should stay away from this rice or eat in moderation.

Countries that has the highest rice diet

Among some of the countries that have a diet high in rice includes China, Nigeria, Thailand, India, Japan, Indonesia, Brazil, Egypt, Philippines, and Brazil, just to name a few. In this article, however, we will be looking at Three of the healthiest rice that can be of great benefit to our bodies.

Health benefits of rice

Brown rice-First out the gate is brown rice, brown rice makes a good choice because of its nutritional value. For many, the taste of brown rice for the first time gets getting used to. The amazing thing about brown rice is, brown rice is a whole grain rice. Here are some other better benefits of brown rice.

1.Studies have shown that brown rice is rich in antioxidants.

2.A diet in brown rice helps to reduce cholesterol.

3.Is loaded with fiber thereby allowing you to have a good bowel movement.

4.Helps to promote good digestion.

5.Brown can help to prevent gallstones.

6.Improves heart health.

7. Helps to control blood sugar level.

8. Can help to prevent diabetes.

9.Helps to promote healthy skin.

10.Helps with healthy looking hair.

The list can go on, so as you can see the benefits of brown rice is so great. What I want as to turn our attention to is the nutritional value of brown rice.

Nutritional value of brown rice

Vitamin A, Vitamin C, Vitamin, Vitamin B6,  B12, Iron, Calcium, Manganese, Fiber, Phosphours, mangesium, Niacin, selenium and thiamin.

Wild rice

Wild rice-Wild rice is another favorite that is loaded with vitamins and the other benefits are just so amazing. A diet of while can go a long way in promoting good health.

The benefits of wild rice include 1. wild rice aids in weight loss.

2.Is known as an immune booster.

3.Helps to maintain bone and mineral density.

4.Promotes healthy heart.

5.Helps to lower cholesterol.

6.Can boost energy level.

7.Its fiber content helps with a good bowel movement.

8.May help to prevent birth defects.

9.Promotes good digestion.

1o.Is free of gluten.

What a wonder this rice is such a favorite.

Nutritional value

Nutritional value of wild rice includes

Vitamin A, Vitamin C, Vitamin B-6 Vitamin E, Zinc, Fiber, Potassium, Folate, Thiamine and Riboflavin

Black rice

Black rice-Yes as strange as it may sound and look black rice can really deliver a punch as it aids the body in so many ways so if you have not tried this rice before I encourage you to give it a try. The benefits of black rice include.

1.Helps with a good bowel movement.

2.Aids in weight loss

3.Can help to detoxify the liver.

4.Black rice is and immune booster.

5.Helps to prevent diabetes.

6. Promotes healthy skin.

7.Black rice is good for your heart.

8.Can keep cholesterol at a normal level.

9.Aids in good digestion.

10.Helps to promote brain health.

Nutritional value of black

Nutritional value of black rice includes Vitamin A, Vitamin C, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin E, Iron,Phosphorus, Fiber, Calcium, Zinc, Riboflavin, Manganese, Thiamine and folic acid.

Final Word

The world of rice is just amazing with all of its benefits, so let’s give these rice a try even if that means breaking the tradition of eating unhealthy and getting on the road to good health. Trust me you will be glad that you did.

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