काजु खानुका केही फाइदा

बढी मूल्य पर्ने काजुका फाइदा पनि मूल्यवान नै छन् । काजु खानुका केही फाइदा यस्ता छन्ः

थकान हटाउँछ
काजुलाई ऊर्जाको राम्रो स्रोत मानिन्छ । केही काम नगर्दा पनि थकान महसुस हुन्छ अथवा काम गर्ने मुड बन्दैन भने काजु खानाले तपाईंको शरीरमा ऊर्जा थपिनगई फुर्ती आउँछ ।

अनुहार चम्किलो बनाउँछ
काजुमा प्रोटिनको मात्रा उच्च हुन्छ । त्यही भएर काजु खाने गर्नाले अनुहार चम्किलो बन्छ । काजुलाई पानीमा भिजाएर पिस्ने र यसरी बन्ने लेपले अनुहारमा मसाज गर्नाले अनुहार अझ बढी चम्किलो हुन्छ ।

दिमाग तेजिलो बनाउँछ
काजुमा एकप्रकारको तेल पाइन्छ, जसमा भिटामिन–बी प्रचुर मात्रामा हुन्छ । यसले दिमाग तेजिलो बनाउँछ ।

युरिक एसिड हुन दिँदैन
काजु खानाले शरीरमा युरिक एसिड फर्मेसन हुँदैन । युरिक एसिडको समस्या भएकालाई ड्राइफुड उपयुक्त मानिँदैन । तर, त्यस्ता मानिसले पनि निर्धक्कसँग काजु खान सक्छन् ।

रक्तचाप नियन्त्रण गर्छ
काजुमा सोडियमको मात्रा कम हुन्छ र पोटासियमको मात्रा बढी हुन्छ । त्यसैले काजु खाने गर्नाले रक्तचाप नियन्त्रित अवस्थामा रहन्छ ।

कोलेस्टेरोल घटाउँछ
हरेक बिहान काजु खाने गर्नाले कोलेस्टेरोलको मात्रा नियन्त्रित रहन्छ ।

मुटु बलियो बनाउँछ
काजुमा पाइने ओलिक एसिडले मुटुलाई स्वस्थ र बलियो राख्छ । यसका अतिरिक्त काजुमा पाइने विभिनन तत्वले मुटुका मांसपेशीलाई बलियो बनाउन मद्दत गर्छन् ।

डायबेटिज नियन्त्रण गर्छ
काजु खानाले शरीरमा इन्सुलिनको मात्रा बढ्छ र डायबेटिज नियन्त्रित अवस्थामा रहन्छ ।

पोषण प्रदान गर्छ
काजुमा कार्बोहाइड्रेट, प्रोटिन, आइरन, जिंक, म्याग्नेसियम, कपर आदि पाइन्छन् । यिनले हड्डी, दाँत आदिलाइ बलियो बनाउनुका साथै शरीरका सबै प्रणालीलाई चुस्त राख्छन् भिडियो हेर्नुहोस

People with more lutein in their blood did better on intelligence tests, the study found.

Lutein collects in the cell membranes of the brain, playing a ‘neuroprotective’ role.

Lutein is a yellow-to-orange colored pigment that's related to vitamin A. Lutein is concentrated in the retinas of your eyes, so it's a necessary component of healthy vision. It also works as an antioxidant to reduce the damage done by free radicals and may support healthy blood vessels.

If you eat a diet with a sufficient amount of colorful fruits and vegetables, you should get ample amounts of lutein, but here are 15 of our favorite lutein-rich foods.

1

Kale

sf_foodphoto / Getty Images

Kale is remarkably high in so many nutrients. Besides lutein, kale is rich in calcium, vitamin C, beta-carotene, vitamin A, vitamin K and fiber, It's also low in calories—one cup of raw kale has only eight calories.

2

Winter Squash

Charles Islander / Getty Images

Winter squash, which includes varieties such as butternut, Hubbard, and acorn squash, are very high in lutein and vitamin A. They're also rich in potassium and contain substantial amounts of several vitamins and minerals. One cup of cubed cooked squash has six grams fiber and about 90 calories.

3

Collards

Paul Poplis / Getty Images

Like most greens, collards are rich in vitamins and minerals. Besides, lutein, beta-carotene and vitamin A, collards are particularly high in calcium and magnesium. They're also super-rich in vitamin K and they've got a plenty of vitamin C.

4

Yellow Sweet Corn

Image Source / Getty Images

Yellow sweet corn is high in lutein and potassium, plus it has some fiber and B vitamins. Popcorn is also high in lutein and fiber. In fact, popcorn is considered a whole grain, so as long as it's not soaked in butter, popcorn can be a healthy snack.

5Spinach

Westend61 / Getty Images

Spinach is another green leafy vegetable that's super good for you. It's rich in lutein, but it also has lots of iron, calcium, and potassium, vitamin, A, C, and K, plus fiber. It's also low in calories—only seven calories per cup of raw spinach leaves.

6Swiss Chard

Carlos Gawronski / Getty Images

Swiss chard is a leafy vegetable with colorful stems that's rich in lutein. One cup of chopped cooked chard has 35 little calories, but it's rich in calcium, iron, potassium, vitamins A, C, and K.  Swiss chard doesn't require a lot of effort to prepare—it can be boiled or sautéed with a little olive oil and white balsamic vinegar.

7

Green Peas

lacaosa / Getty Images

Peas aren't the most exciting of all vegetables, but they're good for you. Not only are they high in lutein, they also offer magnesium, iron, potassium, zinc, B-complex vitamins and vitamin A.

8

Arugula

Vitalina Rybakova / Getty Images

Arugula (also known as rocket) is another green leafy vegetable that's high in lutein, and just about every vitamin and mineral. Arugula is super low in calories and is perfect for a salad base or wilted in a little bit of olive oil and garlic and served as a side dish. 

9

Brussels Sprouts

Michael Powell / Getty Images

Besides having lots of lutein, Brussels sprouts are high in most vitamins and several minerals, plus they're high in dietary fiber. Brussels sprouts are also perfect for a weight loss diet with only 56 calories per cup.

10

Broccoli Rabe

Vegar Abelsnes Photography / Getty Images

Broccoli rabe is high in lutein, vitamin A, folate, potassium, calcium, magnesium, and vitamin K. It's also a good source of fiber and not high in calories—about 28 calories per serving.

11

Pumpkin

supermimicry / Getty Images

Pumpkin's rich orange flesh is super high in lutein. It's also high in potassium. Pumpkin isn't high in calories unless you add tons of sugar—one cup of mashed pumpkin has about 50 calories.

12Egg Yolks

Maximilian Stock Ltd. / Getty Images

Most of the time you'll get your lutein from plant sources, but one animal sourced food of note is egg yolk—that's what gives the yolk it's yellow color. Eggs are also a good source of protein.

13

Sweet Potatoes

Westend61 / Getty Images

Sweet potatoes are rich in lutein, vitamin A, beta-carotene, potassium, manganese, vitamin C, and fiber. They're sweet and delicious and even picky eaters like them. Sweet potatoes are a terrific addition to any healthy diet.

14

Carrots

Arx 0nt / Getty Images

Carrots are high in lutein, beta-carotene, vitamins A, and C, plus they're a good source of several B vitamins, potassium, and manganese. They're also good for your diet—one cup of sliced carrots has about 50 calories.

More

15

Asparagus

Paul Strowger / Moment / Getty Images

Asparagus is high in lutein plus many other nutrients including calcium and magnesium. It's also an excellent source of vitamins A, K, and C. Asparagus is low in calories too—one cup of cooked asparagus has about 40 calories.

More

16

Lutein Supplements

JW LTD / Getty Images

Researchers who studied lutein as part of the supplement formula used in the Age-Related Eye Disease study, using Twin Lab's Ocuvite, found large doses of lutein, combined with the dietary mineral zinc, vitamin C, vitamin E, beta-carotene, and copper may help slow down the progression of macular degeneration (MD) and preserve vision in people who have early MD.

Unfortunately, lutein doesn't appear to have any effect on prevention or progression of cataracts, which is a condition where the lens of one or both eyes becomes cloudy.

Was this page helpful?

View Article Sources