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Arrowroot: Arrowroot is root of the plant. It is   rich in starch. A carbohydrate full of energy, like all the root vegetables these vegetables are highest in mineral content like sodium, potassium, zinc, magnesium, phosphorous, iron, copper and  calcium.

Arrowroot are rhizome of the plant having stalk with many branches. These are full of nutrients like vitamins and antioxidants along with fiber. These are best for digestive tract because of their smooth texture and easily digestible contents, it is full of fiber and relieves acidity, and constipation and soothing for intestinal ulcers, high mineral content provide energy and gives health to overall body.

 It also contains high amount of vitamin C, vitamin C is antioxidant, which prevent heart attacks, prevent gum and mouth diseases and best for healthy glow skin. Arrowroot powder is extracted from plant and used as thickener in many cooking recipes.

Arrowroot also has anti-inflammatory properties and used to decrease inflammatory conditions of body like arthritis, Asthma, and skin inflammatory disorders like eczema, psoriasis.

Some people think it not suitable for diabetes but high fiber content in it overcomes its starchy effects and in reality control blood sugar levels.

In this page, we are going to discuss about arrowroot benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Ash gourd:  
Ash gourd: Ash gourd is light green colored vegetable with conical or round shape. It has soothing effects on body and numerous health benefits, which people do not know. It is low calorie food and contains numerous nutrients along with a lot of water content.

Approximately more then half of its volume is water. It is very good for people with high blood pressure and with high cholesterol levels. It has the ability to increase urine flow, which results in lowering of blood pressure and elimination of toxins from body; it is excellent diet in stomach and intestinal ulcers, acidity, and indigestion. It heals ulcers and improves digestion.

It is also very good diet in old and ill people; being very soft and easily digestible it is easily chewed and eaten by such people. Ash gourd is also effective to improve brain functions like memory, and cognitive power.  It increases mental alertness and good for students and people involved in mental work.

It also relieves lack of sleep and disturbed sleep patterns. It is also very good in people who are dieting because most of it is water and fiber and satisfies hunger without gaining weigh. Ash gourd is very effective in hair growth and strength. Its use specially increases hair length, girls who like to have long and strong hairs should include this simple vegetable in their diets.

In this page, we are going to discuss about Ash gourd benefits, advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Beans Pod:  
Beans Pod: Beans are delicious vegetables often included in legume or lentil family. These are actually winter crop but available in markets throughout the year. Their specialty lies in their high protein content. Beans are an excellent substitute for animal protein or meat.

All our body tissues are made up of protein especially hairs and muscles require protein for their buildingup and growth; beans are very useful diet in cure of falling hair and in recovery state from major illness.

Proteins also reduce and prevent edema or abnormal swelling on body. Proteins are also good for brain development; especially children require enough amount of protein in their diets to maintain their physical and mental growth.  For Athletes and sportsmen who require muscle mass; beans are good protein supplement which not only give strength and power but also keep them fit because of low calorie content.

 Beans are also rich in fiber, which lowers cholesterol levels, prevents constipation, and remove toxic and cancer causing substances from body. A considerable amount of foliate and B complex vitamins are also present in beans.

Which play important role in enzymatic reactions, and for making new cells, pregnant women should consume beans in their diet for proper development of their babyís brain and spinal cord. Beans are very nutritious and low calorie food that is why; it is the best food for obese people who want to loose weight. They contain negligible amounts of fats and are healthy food for heart and cardiovascular system.

In this page, we are going to discuss about beans pod benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Beetroot: Beetroot is very healthy vegetable and mostly used as salad. It is full of nutrients and rich source of antioxidants like vitamin C, it also contain foliate, B complex vitamins, minerals, and fiber. One special characteristic is that they also contain moderate amount of nitrates which are natural substances effective in lowering blood pressure by dilating blood vessels and also they dilate the skin vessels so skin release more heat and secrete toxic substances from body.

This is the reason why this vegetable has cooling effect on body. Beetroot is also very effective for liver disorders. Beetroot juice is very useful for healthy and shiny hairs also. Beetroot contains many minerals like zinc, copper, phosphorous, Calcium, potassium, sodium and iron that maintain good brain and body health. Beetroots are very fibrous and lower cholesterol levels and prevent from stomach and colon cancer.

Beetroot juice is full of energy due to presence of carbohydrates which breakup into simple sugars and provides energy. Especially after heavy exercise, a glass of beetroot juice relieves the muscle cramps and prevents dehydration. Beetroot is rich in iron and foliate, two blood-forming elements people suffering from anemia also benefit from this gift of nature.

In this page, we are going to discuss about beetroot benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Betel Leaf:  
Betel Leaf: Betel leaf is heart shaped green leaf cultivated in different parts of Asia like china, Indonesia, Sri Lanka and India.

Betel leaf is natural crop useful in many ways but it is misused by mixing it with lime, tobacco, betel nuts and other additives which infect are harmful to body; incidence of mouth cancers is increasing to larger extent due to this habit, but in reality betel leaf is not the culprit but the addictive ingredients which are added to it cause damaging effects and cause even cancer.

Betel leaf gives cure in many diseases, it is rich in calcium and folic acid and prevents calcium deficiency in body resulting in strong teeth and delay of tooth decay, it gives relief from bad odor of mouth and acts as mouth freshener.  It also reduces swollen bleeding gums because of vitamin C content in it. It   is also useful in bronchitis.

It is full of fiber and improves digestion, relieves acidity and prevents stomach ulcers to form.  Fiber is also satisfying to hunger and have filling effect on stomach so if betel leaf is eaten before meal, less food will be eaten and it helps in weight loss. Betel leaf has some stimulant effect on brain and nerves and it relieves stress, anxiety and feeling of fear.

Symptoms of depression greatly decreased by betel leaf chewing. Awareness should be given to people to eat this useful leaf alone without addictive substances because it is natural source of nutrients and promotes good health.

In this page, we are going to discuss about betel leaf benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Bitter Gourd:  
Bitter Gourd: Bitter gourd is green cylindrical vegetable with warty surface and cavity containing large white seeds. They have extremely bitter taste. They are commonly cultivated and consumed in Asia, Africa, and china.

Although bitter but its taste is greatly altered by cooking and marinating and mixing with spices and meat. Bitter taste can also be decreased by adding salt before cooking. Bitter gourd is popular for its anti diabetic properties; this is very effective in controlling blood sugar levels.

There are several substances present in it, which have hypoglycemic effects and act like insulin to control the sugar levels in blood. Insulin is hormone, which lowers the blood sugar levels and its deficiency or resistance in body results in diabetes.

Bitter gourd also contains almost all nutrients like carbohydrates, proteins, vitamins, and minerals; it is very good blood purifier and removes toxins from body. Its use is very effective in liver disorders, skin problems like acne, boils and abscesses effective in relieving constipation. They also have fiber, which lowers blood cholesterol, and prevent from many intestinal cancers.

It has got many anticancer, anti-inflammatory, antiviral and antibacterial substances. If taken regularly in diet they have numerous healthy effects on body.

In this page, we are going to discuss about bitter gourd benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Bottle Gourd:  
Bottle Gourd: Bottle gourd is very mild vegetable with almost no calorie and fat content; it is rich in proteins, fiber and minerals. It is light green in color and occurs in rounded or conical shapes. They can easily be grown in home gardens and lawns.

It has very soothing effects on stomach and solves many problems of indigestion like acidity or burning stomach, constipation, abdominal bloating etc.

It is best known vegetable for lowering blood pressure because it has no sodium content and a lot of potassium, which control blood pressure and heart rate, it should be given to ill patients and in patients with recovery phase because it gives energy without putting burden on digestive tract.

Patients with stomach and small intestinal ulcers greatly benefits from this vegetable, many active an ingredient in it increase mental alertness and improves memory. Bottle gourd water is very effective in making hairs long and strong. Bottle gourds are effective for relieving dehydration and can be eaten in diarrhea, dysentery and other intestinal infections.

It is very strong liver tonic and suitable for patients of jaundice and typhoid fever. Bottle gourd is also used to make a sweet delicious confectionery with dry fruits, which is healthy alternative of artificially flavored confectioneries.

In this page, we are going to discuss about bottle gourd benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Brinjal: Brinjal is purple colored smooth surfaced vegetable contains numerous seeds inside it, which are edible, and along with peel or skin, it is full of nutrients.

Brinjal comes in variety of shapes, sizes and colors, but the long oval and round veriety with purpal color are most common. Other colors range from white, yellow, red and even green. Brinjals are mostly cultivated in Asia, North America and Europe.

Brinjal has somewhat bitter taste but on cooking,   gets a specific flavor, which is enhanced by adding spices and meat. Brinjal is rich in fiber, potassium and folic acid. It keeps blood pressure in normal state, regulates blood cholesterol levels, and prevent from heart diseases.

Folic acid and iron helps in making red blood cells and people with iron and folate deficiency anemia can get their disease improved by use of brinjal.

Folic acid is very important for development of brain and spinal cord of developing babies and pregnant women should consume brinjals along with other green leafy vegetables to maintain their folic acid levels. Folic acid is very effective in treating and preventing mouth ulcers.

Minerals and vitamin C in brinjals are good for skin and hairs and vitamin C being an antioxidant prevents oxidation injury to many vital organs.

In this page, we are going to discuss about brinjal benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Cabbage: Cabbage belongs to brasslike family and consists of large green or white leaves with stalk. Cabbages are best anticancer agents known; this is due to the presence of substances which repair DNA of cells and prevents the formation of cancer cells in body, they are low in calories and fats and are an excellent diet for over weight or obese people who want to loose weight.

Cabbage soup is very delicious and nutritious, full of vitamins, minerals, and a part of diet plans. Cabbage pickle; which is cabbage soaked with vinegar, is also very delicious and source of raw vegetable with full nutrients; it contains huge quantity of fiber, which is good for digestive tract and lowers blood cholesterol levels that are why cabbages are heart friendly food.

Cabbages are rich in vitamin C, vitamin K, foliate and many minerals like sodium, potassium, calcium, zinc, copper and selenium. High amount of potassium is present in it .potassium controls the nerve and muscle activity and helps in blood pressure regulation and heart rate.

Foliate is important for new cell production and very essential for development of brain and spinal cord in babies; pregnant women specially include cabbage and other green leafy vegetables in any form in diet for proper growth of their babies. Cabbage has anti inflammatory effects and effective in inflammatory disorders of skin and other parts of body as well.

In this page, we are going to discuss about Cabbage benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Carrot: Carrot is sweet orange or red colored root vegetable famous to maintain healthy vision; this is because carrots have highest content of beta-carotene among all vegetables. Beta-carotene are substances, which are antioxidants and readily convert in body into vitamin A, which is good for healthy vision, healthy skin and mucous membranes of body.

Carrots also contain lutein, which is another substance important for good vision; carrots also contain vitamin C, and other vitamins like foliate. Foliate is also important for cell production in body especially red blood cells and brain cells in babies. Carrots also contain many anticancer agents. Carrots are full of fiber and good for digestion and weight loss.

Carrots are good for skin and hairs because of high amounts of vitamin A, vitamin C, folate and zinc. There is disputed data whether to eat them in raw form or in cooked or boiled form to achieve its highest antioxidant and vitamin content.

One group concluded that these should be eaten raw because cooking and boiling reduce their nutritional value. Other group suggested that in raw form, stomach could not digest it properly and cooking and boiling make their contents more absorb-able .but carrots should be eaten raw; in form of salads or moderately cooked or boiled to achieve their usefulness. Too much cooking definitely destroys its nutrients.

In this page, we are going to discuss about carrot benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Cauliflower: Cauliflower belongs to brasslike family and relative of similar vegetables like cabbage and broccoli. It is best cancer fighting dietary agent known up until now, cauliflower is rich in vitamin C and other antioxidants, which fight against cancer cells and delay formation of aging cells in body.

It contains numerous photochemical like flavenoids and carotenoids, which prevent from atherosclerosis or thickening of blood vessels in body and major organs like heart and kidney and save organs from oxidative damage.

Cauliflower also contains minerals like calcium phosphorous magnesium copper and zinc which helps in prevention of osteoporosis, anemia and other blood disorders and reduces the incidence of infertility in couples. Cauliflower also contains fiber and thus healthy vegetable for digestive tract.

Cauliflowerís antioxidant content is reduced by cooking it for longer time. Best method for preserving its maximum anti oxidants and vitamins content is steaming, stir frying, and microwaving.

Cauliflower should be consumed in daily diet preferably in raw form; in form of salads or pickles of cauliflowers can also be used to get maximum nutritive value to get long healthy life.

In this page, we are going to discuss about Cauliflower benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Cluster Beans:  
Cluster Beans: Cluster beans are green beans similar to peas grown in many parts of India and Pakistan, seeds are arranges in clusters in leafy covering that is why the name cluster beans. Cluster beans are very healthy, mild vegetable carrying all goodness of green beans.

It contains a lot of fiber, proteins, vitamins and minerals. Cluster beans can be a good substitute of proteins in vegetarians who do not use meat as a source of proteins. High fiber content is very healthy for lowering cholesterol, maintaining ideal weight and in keeping digestive tract in good condition. Dietary fiber in cluster beans prevents from constipation, increases gut motility and capture toxic materials in intestines and prevents many cancers.

Dietary fiber controls weight by having filling effect on stomach and decreases food intake, which in turn helps in weight reduction. Like all green vegetables, it also contains vitamin C, vitamin A, folate and minerals like calcium, potassium, sodium, magnesium, and phosphorous. These minerals are very important for bones, teeth, skin and other organís proper working.

Foliate is an important vitamin needed in many enzymatic reactions and it helps to make new cells replace degenerative cells by new ones, which is very important function in developing baby and in aged people. Cluster beans are very healthy food for all age groups and should be included in diets of children, young, old and especially pregnant women.

In this page, we are going to discuss about cluster beans benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Coriander: Coriander is herb with many parts like seeds, fruits and leaves but leaves and seed are mostly used as food. It is cultivated in many parts of world, its leaves are used for garnishing dishes and used in salads .seeds are used either raw or in form of powder; as thickening agent and as spice. Coriander is full of nutrients whether in form of leaves or seeds.

It contains many vitamins, minerals, essential oils and antioxidants. It has capability to lower blood sugar and blood cholesterol levels, it also has anti bacterial activity, it is good for digestion and used in diarrhea as well.  It gives relief from bad smell of mouth and mouth ulcers.

Due to anti-inflammatory effects, it is good for skin conditions causing inflammation, inflammatory pain of joints and asthma also. Coriander when crushed with spices is used to make sauces and these sauces are good source of fiber and help in digestion.

Being a green leafy vegetable coriander also contains folate and vitamin A, two important vitamins, folate is required to make new cells and also needed to make red blood cells, prevents lethargy, anemia and weakness. Vitamin A is good for healthy vision and mucous membranes.

A large amount of minerals is also present in coriander, which are also necessary for specific function in body and are part of healthy diet. Coriander should be used in fresh form rather then preserved form to get full nutrients.

In this page, we are going to discuss about Coriander benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Cucumber: Cucumber is well known vegetable found globally and cultivated in almost all parts of world, these are best for skin and weight loss this is because of their high water content and numerous vitamins and minerals. Nearly more then 70% of cucumber is water, water is best detoxifying agent and clears body toxins.

Water increases urinary flow and thus lowers blood pressure and flush urinary tract and prevents urinary tract infections. Water alone is also beneficial for lowering blood sugar levels.

Cucumber juice is excellent drink for shiny beautiful skin. Cucumber contains huge quantity of fiber, which lowers cholesterol, useful in treating constipation and obesity. Cucumber is also a good store of vitamins; it contains vitamin A, vitamin C, vitamin K and folate.

Among minerals, calcium, potassium, zinc, selenium, copper and magnesium are also present in enough quantity; cucumber has very low sodium content and very useful in patients with high blood pressure and heart disease.

There are many nutrients present in cucumbers which act as anti oxidants, anti-inflammatory and anti cancer agents. Cucumber peel or skin is very much stuffed with the healthy nutrients so cucumber must be used with their peel to get   maximum concentration of nutrients. Best way to eat cucumber is to eat it raw in form of salad.

In this page, we are going to discuss about cucumber benefits, advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Fenugreek: In this page, we are going to discuss about fenugreek benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Foods to increase intelligence: Our brain is made up of small structure called neurons and more then 50% of neurons or brain cellís structure is lipids or fats. Brain requires continuous supply of energy in form of sugars and because brain has no system for storage of energy so it needs continuous supply of sugars all the time. This description clearly explains the type of foods, which increases the brain activity, and capacity that is i.e. lipids and sugars.

Several researches conducted on type of foods increasing brainís cognitive power, memory and intelligence revealed that seafood   is one of the top foods required for brain health. This is because of the presence of essential unsaturated fatty acids present in fish meat and oil, prawns; Shrimps etc. in see food also called omega 3 fatty acids.  

These are precursors of many brain neurotransmitters and hormones. Zinc and magnesium are minerals, which also have great importance for neuronal function. Foods rich in theses minerals like  fruits  which include coconut, bananas, berries are useful for brain, dry fruits or nuts like walnuts and almonds are also rich in zinc content and should be included in daily diet in moderate amounts. Folic acid is a vitamin, which is present in abundance in green leafy vegetables and animal meat.

Folic acid is needed to make and repair DNA of cells and helps in enzymatic reactions at cellular levels. Pulses and lentils are also good source of complex sugars, which are needed for brain because these sugars readily breakdown into simple sugars in case of deprivation of oxygen supply of brain, and continuously supply energy for brain function.

Iron  an another mineral needed to carry oxygen to brain cells is very important and present in beef  and chicken liver in highest amounts and in many fruits and vegetables.

In this page, we are going to discuss about foods benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Garlic: Garlic comes in vegetable group and is a part of almost of every kitchen. Garlic has numerous health benefits due to the presence of unique sulfur containing compounds, which have e strong antioxidant, antibacterial, and antiviral, and anti-inflammatory properties.

These properties make garlic suitable food stuff for controlling blood pressure and heart diseases. Garlic contain high amount of vitamin C also, garlic has been used in  thousands of cooking recipes and  can be used as  garnishing agent due to  its health giving nutrients. Garlic strengthens the nails if applied locally. Garlic burnt with oil is excellent traditional and local remedy for bone and joint pain because of its anti-inflammatory effects. Garlic is available in form of paste, powder and tablets but fresh garlic should be consumed to gain highest vitamin and antioxidant content.

Garlic also contains some B complex vitamins like vitamin B1 and vitamin B6, which play important role in metabolism. considerable amount of calcium, copper, phosphorous and selenium are also present , these are the trace element  important at cellular level and maintain overall bodyís health and regulate cell turnover and prevents age related damage to vital organs. recent studies show that people with family history of heart diseases and high blood pressure, if take garlic in diet on daily basis along with exercise and low calorie diet, greatly reduce the chances of having these diseases in future.

In this page, we are going to discuss about Garlic (lahsun) benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Ginger: Ginger is not only a vegetable but a natural remedy for many health disorders. It has been traditionally used in Ayurveda medicine for centuries. Ginger is actually the root of plant and fresh ginger is fibrous and juicy with characteristic smell and taste. Ginger is a best food preservative.

Ginger is having great antimicrobial activity and anti-inflammatory effects, it a magical weight loosing remedy. Ginger tea with lemon is used effectively to loose weight in a natural manner, ginger is very effective in motion sickness and morning sickness of pregnancy, a research conducted on pregnant women showed a greater reduction in nausea and vomiting of pregnancy in women who used ginger  during early pregnancy.

Ginger is also very effective in cramping muscular pain and in pain of menstrual periods in women; ginger tea is especially effective in indigestion and has very soothing effect on stomach. Ginger also contains Vitamin C, a natural antioxidant and helps keep body healthy and fit.

Ginger is full of fiber and prevents constipation and colon cancer. Ginger tea is very useful in arthritis patients ad its anti-inflammatory substances greatly diminishes the inflammation in these patients.

In this page, we are going to discuss about ginger benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Gum Berry:  
Gum Berry: In this page, we are going to discuss about gum berry benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Lady Fingers:  
Lady Fingers: It is called okra in English; it has been given the name ladyfinger due to its shape like human finger. It is full of nutrients; its outer covering is full of fiber, sticky material inside it acts as natural lubricant and bulk laxative in intestine, prevents extra absorption of water, makes stools soft, and traps toxins. It has got with anti diabetic effects; high fiber content in it holds extra sugar within intestine and controls blood sugar levels. It also controls blood cholesterol levels and prevents deposition of fats in blood vessels and in heart vasculature.

Ladyfinger is also good to control acidity and ulcers. It forms smooth covering on stomach mucosa and prevents acids to cause acidity and ulceration in stomach and intestines. Its seeds are good store of vitamins and minerals.

Many anti-inflammatory substances are present in it, which are useful in inflammatory conditions like asthma; it decreases the intensity of wheezing and respiratory difficulty in asthma. It also contains anticancer agents. It is very good for hairs and nails because of vitamin content, one special property is that some substances present in it are also good for relieving mood disorders like anxiety and depression.

Too much cooking destroys the beneficial nutrients, because it is already soft, mild stir-frying or steaming is best way to cook it.

In this page, we are going to discuss about ladyfingers benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Luffa: Commonly known as taroi in Urdu, luffa or sponge gourd belongs to the family of cucumber, pumpkins and ash gourd. It is also called sponge gourd because its fibrous part is dried and used as bath sponge. Luffa is conical or cylindrical green vegetable, these are rich in fiber with small seeds, which are also edible.

These are most commonly grown in Asia and china. These are full of carbohydrates, vitamins, minerals, and many anti-inflammatory substances.

They have very soothing and cooling effect on body, it is useful in fever; because of low amount of calories less heat is produced and thereby having cooling effect and lower temperature in fevers.

It is also excellent diet in jaundice, because it contains substances which remove toxins from body and good for liver function, it should be given to ill people  who are in recovery phase of diseases, because it is very mild and easily digestible , it  is useful in diarrhea , gastric ulcers and dysentery.

In old people, it is good source of nutrients as well as put little burden on intestines. luffa has got with a lot of fiber thus relieves constipation, helps in abdominal bloating and flatulence,  lowers cholesterol levels,  and also help in weight loss. 

A lot of vitamin act as antioxidant, protect body from major diseases, cancers, and delay aging process. It also contains several essential minerals important for health. Luffa sponge is used as bath scrub, removes dead cells from skin, and gives skin a natural glow.

In this page, we are going to discuss about luffa benefits, advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Mauve:  Mauve: In this page, we are going to discuss about Mauve benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Mint Leaf:  
Mint Leaf: Mint leaves are green refreshing vegetable with characteristic taste and fragrance. Nature keeps a magical remedy for many disorders in these tiny leaves. Mint leaves contain variety of nutrients ranging from vitamin to minerals. Mint leaves are very good for digestion. These are beneficial to relieve acidity, abdominal fullness or bloating, abdominal pain.

In case of food poisoning, this is very effective first aid remedy. Mint juice is also good for I intestinal worms and insect bites. Mint leaves contain vitamin C , vitamin A , and minerals like  iron, sodium , potassium, calcium , ,magnesium, zinc, and copper.

These are all important for healthy body and skin. Mint leaves are also very effective liver tonic. A glass full of mint juice is good blood purifier and helps liver in removing toxic substances from body , in this way it readily relieves skin disorders like acne, freckles, melasma  and other inflammatory disorders  and  gives  glow to skin.  Mint juice relives the morning sickness of pregnancy and reduces the incidence of nausea and vomiting in pregnant women.

Mint leaves are also very good mouth freshener and give relief from bad breath, mint is also effective in congestive disorders of respiratory tract like flu, sore throat and chest congestion in form of mint tea. Mint leaves in form of sauces provide good roughage or fiber for healthy digestive tract.

In this page, we are going to discuss about mint leaves benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Mustard Spinach :  
Mustard Spinach: These are green leafy vegetables largely grown in south Asia. These are mainly winter crop and can be available throughout the year in canned form but fresh greens have much better nutritional value then the preserved ones.

Mustard spinach is full of flavenoids and other antioxidants, which are useful for healthy long life. It is mainly rich in vitamin A, vitamin C and vitamin K and folic acid. Mustard spinach is very tender and easily digestible along with having health benefits and taste.

Folic acid is found in abundance in this vegetable, folic acid  is vitamin needed to make DNA of cells, folic acid  is needed to make babyís brain and spinal cord  inside the motherís uterus, so it should be consumed by all women of child bearing age, folic acid  also relieves mouth ulcers and prevent red cell deficiency in body  and thus needed to overcome weakness and lethargy due to diseases like red cell deficiency or anemia.

Another nutrient which is present in high amounts is calcium, as all know calcium is mandatory for strong bones and teeth  and essential for proper muscle and nerve functions.

Vitamin A is also present in large amounts; vitamin A maintains normal vision, skin and mucous membranes. Last but not the least mustard spinach is source of fiber, fiber helps in treating constipation, obesity, acidity, high blood pressure and diabetes.

In this page, we are going to discuss about Mustard Spinach  benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Onion: Onions are one of the commonest vegetables seen in Asian kitchens. Onions are found in so many varieties. Onions usually have pungent odor and some have sweet odor. They may be white, red, yellow or green.

Commonest varieties in Asia are bulb onions, spring onions, onions are part of every meal, and used as salad with the main meal, this is due to their numerous health benefits. Like garlic, onions also have sulfur-containing compounds, which act as antioxidants, anti-inflammatory agents and have strong antibacterial properties.

Onions are used traditionally as blood purifier, to relieve bone and joint pains and skin wounds, onions contain almost every nutrient like carbohydrates, vitamins, proteins, fats and minerals. High amount of fiber in onions is good for treatment of many digestive disorders like constipation, bloating.

Onions prevents bacterial growth in intestines and prevents cancers. Onion eating reduces the chances of oral and stomach cancers; they also contain unsaturated fats along with fiber so reduce the risk of cardiovascular disorders.

Onions are used in form of pastes chopped, roasted, cooked forms but their use should be in raw form as in salads to achieve maximum antioxidant content. Onions are also very effective in lung diseases like asthma, chronic bronchitis, and flu and cough might be because of their anti-inflammatory properties.

In this page, we are going to discuss about onion benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Pea: Pears are closely related to apples. They are light green in color, cone shaped or rounded, these are cultivated in all parts of world. Pears like all fruits are rich in vitamins and minerals, vitamin C and vitamin A are antioxidants good for vital organs like heart, cardiovascular system and kidneys. These are also good for skin, act as anti aging substances, and prevent from cancers.

Vitamin C also protects from gum diseases, vitamin A is good for vision, protects from infections, folic acid another vitamin is needed for DNA synthesis especially  of  growing babies inside uterus, iron as all know, is needed to make red  blood cells  and oxygen carrier, minerals like potassium is good for nerves, blood vessels and heart and regulate heart rhythm and blood pressure.

High fiber content prevents constipation, obesity, acidity and lowers blood cholesterol levels zinc is another powerful mineral needed for healthy hairs, nails and skin. It is also good for reproductive system and prevents infertility. Zinc is also good for brain cells and improves memory.

Zinc is especially of concern in old people because the age related mental impairment greatly benefits from zinc intake. Above all pears are delicious tasty fruits, which stimulate taste buds and increases appetite.

In this page, we are going to discuss about Pea  benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Potato: Potatoes are commonest vegetable used by people and is a staple diet like rice and wheat in many countries. This is because potatoes have high content of carbohydrates, which give energy instantly.

Although potatoes are famous for their rich carbohydrates content but in reality, this vegetable is full of healthy nutrients, it is very easily digestible food and ideal for ill, old and very young individuals, in babies; weaning is started mostly in form of mashed potatoes. In children, these are very beneficial foods because children need   carbohydrates and energy for their physical and mental growth, which can best be provided by potatoes.

Potatoes contain vitamin C, which is antioxidant and prevents gum and mouth diseases like mouth ulcers, gum bleed and skin infections. Potatoes also contain minerals like sodium, potassium, calcium,, phosphorous, zinc and magnesium.

All are required for healthy functioning of cells. Potatoes are good food in diarrhea due to its fiber content, which prevents loss of water and dehydration seen in diarrhea. Potatoes are also good for skin and its juice can be applied locally to fade freckles and dark circles. Steamed or boiled potatoes are healthier than fried ones because fats in frying oil overcome the nutrition of potatoes.In this page, we are going to discuss about Salad Leaf benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Radish: Radish is common vegetable, available easily and known by many people. Radish is root of the plant and can be white, red or pink in color. Radish is full of fiber, and sulfur. Other nutrients are vitamins like vitamin C and vitamin K, B complex vitamins, minerals like calcium, magnesium, selenium, copper and zinc. Radish along with other vegetables are rich in zinc and there fore very beneficial for having healthy hairs.

Sulfur and vitamin C are strong antioxidants, which prevent inflammation, cancer cell formation and aging of cells. Radish boosts immune system. Radish is very useful in liver disorders like jaundice. It is also beneficial in kidney disorders.

Radish is rich in fiber that is why it is good for digestive system .radish also has mush foliate content and effective in foliate deficiency diseases like mouth ulcers, and anemiaís. Radishes also have anti congestive properties and used effectively in nasal congestion, cough and respiratory infections.

It is very interesting to know that radish leaves are more rich in vitamin C, foliate, and calcium and phosphorous so leaves should be used along with roots. Radish is soothing to skin, relives dryness, and gives softness to skin. Radishes are very good for proper digestion because of roughage and water content and relieve constipation and bloating of abdomen.

In this page, we are going to discuss about radish benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Raw Potato:  
Raw Potato: In this page, we are going to discuss about raw potato benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Red Chilies:  
Red Chilies: Red chilies are commonest vegetable found in kitchens. They are also called capsicum. Red chilies occur in many colors, sizes and shapes ranging from white, yellow, green, elongated, round etc. red chilies are found in markets throughout the year.

They are available in raw form and in powder form as well but it is better to use chilies in original raw form because powder form has limited nutritional value and mixed with adulterated material and impurities to increase the quantity.

Red chilies are rich in vitamin C content, which is powerful antioxidant; research studies conducted on ingredients of red chilies indicate that they contain a substance, which has antibacterial, anti inflammatory, anti cancer and analgesic properties.

Red chilies are also rich in fiber, which is effective for constipation and lowering blood cholesterol. Vitamin C maintains the integrity and vitality of skin and other organs and prevents from aging. Remember that seeds of red chilies are very irritating to skin and digestive tract and can aggravate acidity, stomach ulcers and can cause diarrhea.

This can be prevented by neutralizing their effects by eating yogurt with them or their use should be in moderate amount or drinking water and milk after their use.

In this page, we are going to discuss about red chilies benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Salad Leaf:  
Salad Leaf: Salad leaf is mainly used as part of different salads as its name implies and used in sandwiches and burgers as garnishing. They are highest source of vitamin A and potassium, they also have a lot of fiber, which is good for weight reduction and relieves so many digestive problems like constipation, acidity and many cancers like colon cancer, which are increasing day by day due to unhealthy lifestyles, and poor eating habits.

Dark green leafs have much more vitamin A content then light green leaves. They are only used in raw forms and very rarely steamed or micro waved only, which is beneficial to preserve vitamin and antioxidant content. Salad leaves have no calories or fats so they are very good for heart patients and people with high blood pressure.

For weight, conscious and beauty conscious people it is favorable vegetable because a lot of nutrients give skin a beautiful glow without gaining weight. They are also considered as cancer fighting vegetables because they have high content of antioxidants and anticancer agents, which repair DNA and prevent cancer cell formation. Therefore, everyone include these crunchy healthy tasty leaves in daily diet to get their magical health benefits.

In this page, we are going to discuss about Salad Leaf benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Spinach: Spinach is included in the group of green leafy vegetables. The older concept about spinach is that it is highest in iron content; in fact, iron is present in proportion of 2.7%. Spinach is rich in vitamin A and other beta-carotene, which are power full antioxidants and contribute greatly to spinachís nutritive value.

Spinach contains 59% of vitamin A and lateen both of which are important factors for healthy vision. These two nutrients prevents many dangerous conditions of eye like cataract, glaucoma,  and helps in maintaining normal visual activity, spinach contains the highest content of antioxidants  and minerals. Some special substances in it are particularly important for lowering blood pressure.

Spinach also contains high calcium content and reduces the risk of osteoporosis and other bone degenerative diseases to greater extent. It also contains zinc, selenium, copper, potassium, phosphorous and magnesium all playing vital roles at cellular levels promoting healthy skin and body. Spinach is major cancer fighting agent because of its highest antioxidant and fiber content.

Modern researches indicate that spinach use greatly reduces breast, lung, blood, bone and brain cancers along with major intestinal cancers like colon cancer. Spinach also contains considerable amount of foliate, a major component of cell and very important for body. Boiling and cooking affects the nutrition value of spinach so spinach should be cooked for short time or better to be steamed or micro waved before eating.

In this page, we are going to discuss about Spinach benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Sweet Potato:  
Sweet Potato: Sweet potatoes are root vegetables found in markets throughout the year but their peak season is from October to November, these are rich in beta-carotene. The substances, which are precursors of vitamin A in body, that is why these vegetables supply huge amount of vitamin A, vitamin A is very important for healthy vision and skin and it protects from infections.

Sweet potatoes are good store of proteins and fiber so they can be good alternative to proteins in strict vegetarians. Our muscles and brain are composed of proteins and their consumption is necessary to replenish the stores of proteins, which are lost daily by wear and tear of cells. Sweet potatoes also contain vitamin C and minerals like iron, copper, magnesium, phosphorous, calcium, potassium and zinc all of which participate in normal metabolism and does specific function in body.

Sweet potatoes are very soft in texture and have very unique sweet taste thatís why children like to eat it and they should be included in childrenís diet to prevent respiratory infections and digestive problems which are common in children.

One old concept is that they should not be used in diabetic people because of presence of high carbohydrate content but recent research shows that they are in fact beneficial in diabetes and low glycemic index of sweet potatoes helps controlling abrupt changes in blood sugar levels.

In this page, we are going to discuss about sweet potato benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Tinda: Tinda is famous vegetable in India and Pakistan and regarded as super food due to its numerous health benefits. It contains antioxidants like carotenoids and many anti-inflammatory agents, which are effective for controlling blood pressure, heart diseases, and strokes and prevent cancer formation.

It is very mild and soothing vegetable for intestinal tract. A lot of fiber helps in digestion, helps in diarrhea by increased water absorption, relieves stomach acidity, and prevents constipation. Some researches indicate that they are good food for healthy skin and hairs, its consumption result in very long and healthy hairs. It increases the urinary flow and excretes toxins from the kidney.

It is very effective in prevention of prostitutes and prostate cancer. Prostate is male gland present near bladder and its inflammation and cancers are becoming common now a days, it is also very effective in urinary tract infections.

Carotenes present in pumpkins slow the aging process and prevent age related changes in body like cataract formation, grey hairs, thickening of blood vessels bone degeneration, and age related brain cell degeneration. Over all this vegetable, have magical effects on body if used regularly.

In this page, we are going to discuss about Tinda benefits and advantages and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Tomato: Tomatoes are probably the most popular food worldwide especially in form of tomato ketchup. It is generally regarded and used as vegetable but it is a fruit and cultivated all over the world. Its significance lies in the fact that it is one of the most potent anticancer foods known up until now.

 Anti cancer property of tomatoes lie in presence of an antioxidant called lycopene, which gives tomato red color. Lycopene is beta-carotene and protects from free radical damage to DNA of cells which is main reason for cancer development.

Tomato eating prevents many cancers like prostate, colon, breast and cervical; cancer as well as it prevents heart diseases, diabetes, and cardiovascular accidents, tomatoes are very good for skin. It prevents sun light or ultraviolet related damage to skin. It reduces inflammation and sunburn if locally applied to skin; this is because of its high vitamin C content. Vitamin C is very good for skin and makes it shiny and beautiful. Tomatoes also contain vitamin A and hence good for vision also.

Lutein; a substance present in tomatoes is very good for retina which is part of eye responsible for vision. Over all tomatoes are natureís gifts with all the nutritional benefits.

In this page, we are going to discuss about tomato benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
Turnips: Turnip is white colored conical root vegetable with purplish or light green hue, its flesh is entirely white and leaves are also edible and contain vitamin A, vitamin C, folate and minerals. Turnip is rich in fiber and vitamin C.

It has characteristic taste and widely used in south Asia in dishes and usually eaten cooked with meat. Like all vegetables, turnip is full of vitamins and minerals. Vitamin C is an antioxidant and important for making collagen, a binding substance which hold different tissues together specially skin.

Vitamin C is very important for maintaining healthy, young, beautiful skin and useful for maintaining flexibility of blood vessels and integrity of vital organs. Vitamin C is powerful anti aging vitamin.

In addition, turnips also contain folic acid, which is also very important for body and needed for renewal of body cells. High mineral content maintains electrolyte balance in body, prevents from dehydration, and improves water balance.

Turnip leaves should not be discarded and used as salad. Because they also contain high amount of vitamin A and folic acid and numerous minerals useful for body. As a rule try to consume vegetables in raw form to achieve their highest antioxidant and mineral content.

In this page, we are going to discuss about turnips benefits, advantages, and diet in Urdu and Roman Hindi for the people of Pakistan and India.
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