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Vegetable – Organic Broccoli (ব্রোকলি – অর্গানিক)

৳ 75.00
Price : 75 BDT/pcs (+/- 0.5 kg) (including shipping charge)

Nutrition Facts

Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat. Broccoli is very low in calories, providing only 31 calories per cup (91 grams). The nutrition facts for 1 cup (91 grams) of raw broccoli are :
  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams

Carbs

Broccoli’s carbs mainly consist of fiber and sugars. The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose. However, the total carb content is very low, with only 3.5 grams of digestible carbs per cup (91 grams).

Fiber

Fiber is an important part of a healthy diet. It can promote gut health, help prevent various diseases, and aid weight loss. One cup (91 grams) of raw broccoli provides 2.3 grams of fiber, which is about 5–10% of the Daily Value (DV).  

Protein

Proteins are the building blocks of your body, necessary for both growth and maintenance. Broccoli is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. However, because of its high water content, 1 cup (91 grams) of broccoli only provides 3 grams of protein.

Vitamins and minerals

Broccoli contains a variety of vitamins and minerals, including:
  • Vitamin C. An antioxidant, this vitamin is important for immune function and skin health. A 1/2-cup (45-gram) serving of raw broccoli provides almost 70% of the DV.
  • Vitamin K1. Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.
  • Folate (vitamin B9). Particularly important for pregnant women, folate is needed for normal tissue growth and cell function.
  • Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
  • Manganese. This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.
  • Iron. An essential mineral, iron has many important functions in your body, such as the transport of oxygen in red blood cells.
Broccoli also contains numerous other vitamins and minerals in smaller amounts. In fact, it provides a little bit of almost every nutrient you need.  

Health benefits of broccoli

Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste. These bioactive compounds may have numerous health benefits.

Cancer prevention

Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress. Broccoli is loaded with compounds that are believed to protect against cancer. Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and gastric cancers. A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies. Studies suggest that Isothiocyanates affect liver enzymes, reduce oxidative stress, decrease inflammation, stimulate your immune system, and combat the development and growth of cancer . The main isothiocyanate in broccoli, sulforaphane, acts against the formation of cancer at the molecular level by reducing oxidative stress. Sulforaphane occurs at 20–100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable. Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not give the same health benefits as eating whole, fresh broccoli.

Lower cholesterol levels

Cholesterol has many important functions in your body. For example, it is a key factor in the formation of bile acids, which help you digest fat. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat. Afterward, the bile acids are reabsorbed into your bloodstream and used again. Substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused. This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body. This effect has been linked to a reduced risk of heart disease and cancer. According to one study, steamed broccoli is particularly useful for lowering cholesterol levels.

Eye health

Impaired eyesight is a common consequence of aging. Two of the main carotenoids in broccoli, lutein and zeaxanthin, are associated with a decreased risk of age-related eye disorders. Vitamin A deficiency may cause night blindness, which can be reversed with improved vitamin A status. Broccoli contains beta carotene, which your body converts into vitamin A. This vegetable may thus boost eyesight in individuals with a low vitamin A intake.  

The bottom line

Broccoli is one of the world’s most popular vegetables. It is easy to prepare and edible both raw and cooked. It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits. It is also a decent source of fiber and higher in protein than most other vegetables. If you’re looking for a health boost, consider adding this cruciferous vegetable to your diet today.  
Farm Location: Jamalpur

Vegetable – Organic Jute Leaves (পাট শাক – অর্গানিক) Pat Shak

৳ 75.00
Price for 0.5 KG / 500 gm : 75 BDT (including shipping charge)
  Leaves Jute is an edible leafy vegetable of Corchorus genus.  Leaves of jute plants are  6-10 cm long, 3.5-5 cm broad, elliptic-lanceolate, apically acute or acuminate, glabrous, serrate, the lower serratures on each side prolonged into a filiform appendage over 6 mm long, rounded at the base, 3-5 nerved; petioles 2-2.5 cm long, slightly pubescent, especially towards the apex; atipules subulate, 6-10 mm long. Leaves are normally Light green colored and are bit bitter in taste.  When collected young, jute leaves are tasty and tender; older leaves tend to be more woody and fibrous, making them less ideal for consumption. In addition to adding a distinctive flavor to food, jute leaves also have nutritional value, and they act as thickeners in soups, stews, and sauces.
  Nutritional Value Apart from their slightly bitter taste jute leaves is a good source of nutrients, vitamins and minerals. Consuming 87 gram of jute potherb, cooked without salt offers 94 µg of Vitamin K, 0.496 mg of Vitamin B6, 2.73 mg of Iron,225 µg of Vitamin A,28.7 mg of Vitamin C and 0.222 mg of Copper. Moreover many Amino acids like 0.021 g of Tryptophan, 0.113 g of Threonine, 0.152 g of Isoleucine, 0.266 g of Leucine, 0.151 g of Lysine and 0.044 g of Methionine are also found in 87 gram of cooked jute.  
How to Eat
  • It is occasionally consumed as boiled vegetable with lemon and olive oil.
  • It is a popular dish in the northern provinces of the Philippines, where it is known as saluyot.
  • Jute leaves are also consumed by the Luyhia people of Western Kenya, where it is normally known as ‘mrenda’ or ‘murere’
  • It is eaten with ‘ugali’, which is a staple for most communities in Kenya.
  • Japan has been importing dry jute leaf from Africa and is using it as the substitute of coffee and tea.
  • In Europe, jute leaves are used as soup.
  • It can be steamed and pureed, mixed with chicken, or prepared into soup like how the Japanese prepare it as molohiya.
  • Like spinach as well as other leafy greens, jute leaves can be cooked whole as a major component of a dish, or loosely chopped so that they can blend better with other ingredients.
  • Leaves and tender shoots are eaten in India.
  • Leaves are boiled in water like cabbage and eaten together with other foodstuff or on its own just with some additional salt.
  • Jute leaves are used to flavor soups, stews, teas, and vegetable dishes.
  • Dried leaves can be used as a thickener in soups.
  • Young leaves are added to salads.
  How are jute leaves used? Here's what you need to know about its uses in the culinary and medicine world. 1. In most parts of Nigeria, they are prepared into a sticky soup known as ewedu along with other ingredients including sweet potato, dried small fish or shrimp. 2.People prepare soups, stews, curries, vegetable dishes, and sometimes teas and tisanes using jute leaves. 3.The leaves tend to get gluey or sticky, like bhindi or okra, which is another common vegetable thickener.
4.Like spinach and other leafy green vegetables, jute leaves can be cooked whole or can be loosely chopped so as to blend better with other foods and ingredients. 5.In Philippines, the leaves are cooked in a vegetable dish known as saluyot, prepared with bitter gourd, bamboo shoots, et al. The vegetable dish a slimy texture.  
6.The more the jute leaves are cooked, the denser, gooey and slimy they become; something which is not appetising. 7.Jute leaves are available in fresh, frozen or dried form. They are mostly available in local farmers' markets. 8.Jute leaves are said to be a good source of beta-carotene, which is why it is used in medicines in most parts in Africa and Middle East. 9.Jute leaves are said to contain iron, protein, vitamin A, C and E, thiamine, riboflavin, niacin, folate and dietary fibres.. 10.The leaves are said to have anti-inflammatory properties, which may prevent conditions like arthritis, acne, asthma, cold, et al.  
Farm Location: Jamalpur

Vegetable – Organic Mustard Greens Spinach (সরিষা শাক – অর্গানিক) Sorisha Shak

৳ 85.00
Price for 0.5 KG / 500 gm : 85 BDT (including shipping charge)  

Mustard Greens Nutrition Facts

The following nutrition information is provided by the USDA for one cup (56g) of raw, chopped mustard greens.
  • Calories: 15
  • Fat: 0.2g
  • Sodium: 11mg
  • Carbohydrates: 2.6g
  • Fiber: 1.8g
  • Sugars: 0.7g
  • Protein: 1.6g
  • Vitamin C: 39mg

Carbs

Mustard greens are a very low-calorie food that provides your body with energy primarily in the form of complex carbohydrates. If you consume one cup of chopped mustard greens you'll get just under 3 grams of carbohydrate. You'll benefit from nearly 2 grams of fiber and just under 1 gram of naturally occurring sugar.

Fats

Protein

Each one-cup serving of mustard greens provides your body with 1.6 grams of protein, so it is not a significant source of this macro nutrient.

Vitamins and Minerals

Mustard greens also provide vitamin C. A one-cup serving gives you 65% of your total recommended daily intake (if you consume a 2,000 calorie per day diet). Mustard greens are also an excellent source of folate.
When you consume mustard greens, you'll also get vitamin E, thiamin, vitamin B6, riboflavin, and niacin. Mustard greens are a good source of manganese. Other minerals in mustard greens include calcium, iron, magnesium, potassium, phosphorus, copper, zinc, selenium, and sodium.
Like other dark, leafy greens, mustard greens are a smart addition to your diet, with many valuable nutrients.

Improves Heart Health

Studies have shown that increasing your intake of green leafy vegetables, like mustard greens, can significantly reduce your risk for several types of cardiovascular disease.1 In addition, replacing starchy or empty-calorie foods with these types of vegetables can help you to manage your blood sugar and maintain a healthy weight.

Promotes Bone Health

Mustard greens are loaded with vitamin K, a fat-soluble micronutrient that boosts bone health. A vitamin K deficiency may put you at greater risk for osteoporosis.2

Supports the Immune System

Just one serving of mustard greens gives you a third of your daily recommended intake of vitamin A. In addition to promoting good vision and healthy skin, vitamin A is important for immune system function (it's sometimes called the "anti-inflammation vitamin").3 Mustard greens also contain a healthy amount of vitamin C, which also improves immune function.

Protects Cells from Damage

The vitamin C in mustard greens also provides benefits. The vitamin acts as an antioxidant to protect cells in your body from free-radical damage. Vitamin C also helps your body to absorb iron—an important mineral needed for a healthy body.

Plays a Role in Traditional Medicine

Some people use certain types of mustard and mustard greens for medicinal purposes. Typically it is black mustard or black mustard greens (Brassica nigra) that are used for ailments ranging from the common cold to rheumatism and osteoarthritis. Black mustard seed is sometimes also taken as a diuretic, an appetite stimulant, or to induce vomiting. However, there is not enough scientific evidence to support the use of mustard greens for these uses.4

Allergies

Mustard allergies are not uncommon, however, much of the published literature refers to mustard seed rather than mustard greens. Still, other foods derived from the mustard plant including mustard leaves, seeds and flowers, sprouted mustard seeds, mustard oil, and foods that contain these items are likely to cause reactions in people with mustard allergy.
Symptoms of a mustard allergy may be mild or severe. They generally come on shortly after consuming the mustard product. You may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible. If you suspect a mustard allergy, seek the guidance of a qualified healthcare provider.  

Adverse Effects

Because vitamin K helps regulate blood clotting, people who take certain blood thinners need to consume consistent amounts of vitamin-K rich foods, such as mustard greens and other dark, leafy greens. The right amount of dietary vitamin K intake varies from person to person, so if you are taking blood thinners, discuss your diet with your doctor.5

Varieties

Many grocery stores carry mustard greens in the produce section because their popularity has increased. There are several nutritious varieties of mustard greens; the most common is called Brassica juncea. You may see bright green mustard greens (such as Florida broad leaf mustard) or deep purple greens (like ruby streaks mustard greens). There are also curly varieties of mustard greens.

When It's Best

Mustard greens are a cool-weather crop, but you can likely find them in your supermarket all year round. Look for fresh, bright green leaves with few blemishes.

Storage and Food Safety

Store mustard greens in the refrigerator the same way that you would store other fresh greens. You can wash your greens immediately when you bring them home from the market. Some experts recommend that you store them in the refrigerator in a large bowl covered in plastic wrap or in a sealed plastic bag with a paper towel inside.

How to Prepare

You can use mustard greens in the same way that you would use other types of leafy greens, such as spinach or kale. Toss them into a salad, blend into a smoothie, or sauté them and enjoy with eggs or fish.
 
Farm Location: Jamalpur

Vegetable – Organic Red Spinach (লালশাক – অর্গানিক) Lal Shak

৳ 75.00
Price for 0.5 KG / 500 gm : 75 BDT (including shipping charge)

What Is Red Spinach?

Red Spinach is a type of leafy vegetable with a scientific name of Amaranth Dubius. It belongs to the family of Amaranthus Genus and is recognized by the deep reddish coloured leaves. The stalks are also red in colour, unlike the slender Amaranthus, which are green. Red Spinach is not related to green spinach, but get their name due to the resemblance in their appearances.

Is Red Spinach Good For Health?

Doctors opine that the brighter your food colour is, the better it is for your health. Red spinach tops the charts when it comes to offering health benefits. It is full of iron to prevent anaemic conditions. Loaded with Vitamin C and other natural anti-oxidants Red spinach can strengthen your immune system and make you hale and hearty.

Red Spinach Nutrition Facts:

Here is Red Spinach nutritional value per 1 cup of serving:
  • Total Calories: 6.4
  • Total Carbohydrates: 1.1 gm
  • Proteins: 0.7 gm
  • Vitamin A: 16 %
  • Vitamin C: 20 %
  • Vitamin K: 399 %
  • Folate: 6 %
  • Riboflavin: 3 %
  • Calcium: 6 %
  • Manganese: 12 %

Best Benefits Of Red Spinach:

Here we enlisted 15 best red spinach benefits for skin, hair and health. Let’s have a look into them.

1. Promotes Better Digestion:

To regulate the bowel movement, red leaf spinach is quite a good food product to be used in the daily menu. This is sole because of the high levels of dietary fibre in them. Red Spinach also helps in preventing constipation by softening the stools and reduce painful piles. It is advised to eat the stalks of red spinach along with the leaves for better results.

2. Rich In Iron Levels:

For treating anaemia, red spinach can be easily used solely because of the good levels of iron in them. It needs to be taken as a drink after making a paste and mixing it with other natural ingredients like egg, honey and lemon juice. This should be taken once every week for maximum results.

3. Prevents Kidney Disorders:

To improve the kidney function and to clean the kidney, this spinach can be consumed along with the stalks for maximum results. This is also valid for women who have just given birth to a child and want to clean the organ well and regulate it.

4. Improved Vision:

There are rich amounts of vitamin C in red spinach that can help in providing good vision and sort out all the problems related to the eyesight. It also contains many nutrients which can strengthen your optic nerves and improve your eyesight. Red spinach is also known to prevent age-related vision problems.

5. Treats Dysentery:

The stems of red spinach are good for treating crises like dysentery. You need about 10 of them and wash them before mashing them into a smooth paste. Add some salt and strain the liquid. Drink this once each day to get rid of the problem completely. Consulting a doctor before this remedy can help in warding off any side effects.

6. For Voluminous Hair:

The paste of red spinach can be mixed with salt and then strained well. This juice can be taken 2-3 times in the entire week to get the best outcomes for strong hair and its roots. It helps in providing the best health to the hair follicles because of the high levels of minerals and vitamins.

7. Antidote For Poisonous Bites:

This is one benefits of red spinach that can be reaped only with external use. A smooth paste made from red spinach can be applied to the venomous bites from snakes and reptiles to treat the wounds. It is a good advantage that a lot of people does not know about and should be aware of.

8. Aids In Weight Loss:

Protein content in red spinach helps in reducing the levels of insulin in the blood and also releases a lot of hormones that can help in the proper control of hunger pangs. This is one of the most important things for weight management. The high amounts of dietary fibre increase your metabolic rate to aid in weight loss.

9. Treats Fevers:

Red spinach leaves are known for the temperature regulating properties. Consuming the juice of these leaves when suffering from fevers is believed to lower the temperature and offer quick relief. Red spinach also helps in boosting your energy levels to prevent loss of energy and fatigue.

10. Prevents Greying Of Hair:

Grey hair is a common menace even in individuals as young as 20 years. With high amounts of Iron, Manganese, calcium and other important minerals, Red spinach improves the melanin in your hair and prevents it from premature greying. It also strengthens your hair and protects it from hair fall.

11. Red Spinach Benefits For Skin:

Red spinach leaves are wonderful for your skin with their abundant amounts of anti-oxidants. The red coloured pigment in these leaves is known to fight free radicals which cause oxidative stress on your skin cells. These agents are also known to encourage new cell growth to reveal younger, fresher skin. It also offers a moisturizing effect on the skin to make it soft and supple.

12. Maintains Blood Pressure:

Red spinach is quite low in calories and is high in Potassium. It also contains fewer sodium levels, making desirable for hypertension patients. Red spinach can help in regulating your blood pressure and lower the pressure on your heart. Eating one portion of Red spinach per day can promote healthy well-being.

13. Beneficial During Pregnancy:

Pregnancy is a crucial phase for any woman when a healthy diet makes all the difference. Including a serving of Red spinach, twice a week during pregnancy can reduce iron deficiencies in the mother to help in successful labour. It also helps in better brain development of the fetus.

14. Anti-Cancer Properties:

Red Spinach is known for its Cancer warding properties. With high amounts of antioxidants and flavonoids, Red spinach is known to prevent many types of cancers. It can reduce the oxidative stress in the body, which give rise to tumour cells. These compounds can fight cancer cells and reduce tumour growth. This is one of the best Red spinach health benefits.

15. Reduce Dark Circles:

Dark circles are quite undesirable for giving a ruined appearance. Red Spinach can help in reducing dark circles by improving the iron levels in the body. It can also prevent nutritional deficiencies in the body and increase blood flow. This leads to a reduction of dark pigments, eye bags and swollen eyes.  
Farm Location: Jamalpur

Vegetable – Organic Spinach (পালং শাক – অর্গানিক)

৳ 85.00
Price for 0.5 KG / 500 gm : 85 BDT (including shipping charge) Organic spinach is one of the most popular green leafy vegetables in the world and it also classified as a superfood. It has a very rich source of minerals, vitamins, pigments etc. It is also loaded with tons of nutrients in a low-calorie package. Benefits:
  1. Organic spinach boosts and enhances the immune system.
  2. Organic spinach helps to improve skin and eyesight.
  3. Organic spinach helps to regulate blood pressure.Farm Location: Jamalpur
One cup of raw spinach contains:
  • 7 calories
  • 0.86 grams (g) of protein
  • 30 milligrams (mg) of calcium
  • 0.81 g of iron
  • 24 mg of magnesium
  • 167 mg of potassium
  • 2,813 interational units (IU) of Vitamin A
  • 58 micrograms of folate
Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates.

Iron

A lack of iron in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.

Calcium

Spinach contains approximately 250 mg of calcium per cup. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to use.

Magnesium

Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Magnesium also plays a part in hundreds more biochemical reactions that occur in the body. [Few Words About Organic : Organic food is the product of a farming system which avoids the use of man-made fertilisers, pesticides; growth regulators and livestock feed additives. Irradiation and the use of genetically modified organisms (GMOs) or products produced from or by GMOs are generally prohibited by organic legislation.  Organic agriculture is a systems approach to production that is working towards environmentally, socially and economically sustainable production. Instead, the agricultural systems rely on crop rotation, animal and plant manures, some hand weeding and biological pest control’. ]

Vegetable – Organic Sweet Potato (মিষ্টি আলু – অর্গানিক) – Misti Alu

৳ 65.00
Price : 65 BDT/KG (including shipping charge)
Here are 6 surprising health benefits of sweet potatoes.

1. Highly Nutritious

Sweet potatoes are a great source of fiber, vitamins, and minerals. One cup (200 grams) of baked sweet potato with skin provides:
  • Calories: 180
  • Carbs: 41.4 grams
  • Protein: 4 grams
  • Fat: 0.3 grams
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV
In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health.
SUMMARY: Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease.

2. Promote Gut Health

The fiber and antioxidants in sweet potatoes are advantageous to gut health. Sweet potatoes contain two types of fiber: soluble and insoluble. Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Certain types of  soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong. Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements. The antioxidants in sweet potatoes may provide gut benefits as well. Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.
SUMMARY: Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut.

3. May Have Cancer-Fighting Properties

Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast. Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies. However, studies have yet to test these effects in humans.
SUMMARY: Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed.

4. Support Healthy Vision

Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition. Purple sweet potatoes also seem to have vision benefits. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health.
SUMMARY: Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health.

5. May Enhance Brain Function

Consuming purple sweet potatoes may improve brain function. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia.
SUMMARY: Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. However, it remains unknown whether they have the same effects in humans.

6. May Support Your Immune System

Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to  vitamin A  in your body. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. The gut is where your body is exposed to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency.
SUMMARY: Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.

How to Add Them to Your Diet

Sweet potatoes are very easy to add to your diet. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Some popular ways to enjoy sweet potatoes include:
  • Sweet potato chips: Peeled, thinly sliced, and baked or fried.
  • Sweet potato fries: Peeled, cut into wedges or matchsticks, and baked or fried.
  • Sweet potato toast: Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.
  • Mashed sweet potatoes: Peeled, boiled, and mashed with milk and seasoning.
  • Baked sweet potatoes: Baked whole in the oven until fork-tender.
  • Sweet potato hash: Peeled, diced, and cooked with onion in a pan.
  • Spiralized sweet potatoes: Cut into spirals, sautéed, and sauced.
  • In baked goods: Sweet potato puree adds moisture without fat.
Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source.
SUMMARY: Sweet potatoes are a versatile root vegetable that can be prepared in many ways.

The Bottom Line

Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people.
Farm Location: Jamalpur

Vegetable – Organic Tomato (টমেটো – অর্গানিক)

৳ 85.00
Price : 85 BDT/KG (including shipping charge)

Nutrition facts

The water content of tomatoes is around 95%. The other 5% consists mainly of  carbohydrates and fiber. Here are the nutrients in a small (100-gram) raw tomato :
  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams

Carbs

Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium specimen (123 grams). Simple sugars, such as glucose and fructose, make up almost 70% of the carb content.

Fiber

Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized tomato. Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose, cellulose, and lignin.
SUMMARY Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water.

Vitamins and minerals

Tomatoes are a good source of several vitamins and minerals:
  • Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI).
  • Potassium. An essential mineral,  potassium is beneficial for blood pressure control and heart disease prevention.
  • Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and  bone health.
  • Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly important for pregnant women.
SUMMARY Tomatoes are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate.

Other plant compounds

The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods. The main plant compounds in tomatoes are:
  • Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
  • Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
  • Naringenin. Found in tomato skin, this flavonoid has been shown to decrease inflammation and protect against various diseases in mice.
  • Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.
Chlorophylls and carotenoids like lycopene are responsible for the rich color of tomatoes. When the ripening process starts, the chlorophyll (green) is degraded and carotenoids (red) are synthesized.

Lycopene

Lycopene — the most abundant carotenoid in ripened tomatoes — is particularly noteworthy when it comes to the fruit's plant compounds. It's found in the highest concentrations in the skin. Generally, the redder the tomato, the more lycopene it has. Tomato products — such as ketchup, tomato juice, tomato paste, and tomato sauces — are the richest dietary sources of lycopene in the Western diet, providing over 80% of dietary lycopene in the United States. Gram for gram, the amount of lycopene in processed tomato products is often much higher than in fresh tomatoes. For example, ketchup boasts 10–14 mg of lycopene per 3.5 ounces (100 grams), while one small, fresh tomato (100 grams) holds only 1–8 mg. However, keep in mind that ketchup is often consumed in very small amounts. Thus, it may be easier to bump up your lycopene intake by eating unprocessed tomatoes — which also have far less sugar than ketchup. Other foods in your diet may have a strong effect on lycopene absorption. Consuming this plant compound with a source of fat can increase absorption by up to four times. However, not everyone absorbs lycopene at the same rate. Even though processed tomato products are higher in lycopene, it’s still recommended to consume fresh, whole tomatoes whenever possible.
SUMMARY Lycopene is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce.

Health benefits of tomatoes

Consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer.

Heart health

Heart disease — including heart attacks and strokes — is the world's most common cause of death. A study in middle-aged men linked low blood levels of lycopene and beta-carotene to increased risk of heart attacks and strokes. Increasing evidence from clinical trials suggests that supplementing with lycopene may help lower LDL (bad) cholesterol. Clinical studies of tomato products indicate benefits against inflammation and markers of oxidative stress. They also show a protective effect on the inner layer of blood vessels and may decrease your risk of blood clotting.

Cancer prevention

Cancer is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries, often invading other parts of the body. Observational studies have noted links between tomatoes — and tomato products — and fewer incidences of prostate, lung, and stomach cancers. While the high lycopene content is believed responsible, high-quality human research needed to confirm the cause of these benefits. A study in women shows that high concentrations of carotenoids — found in high amounts in tomatoes — may protect against breast cancer.

Skin health

Tomatoes are considered beneficial for skin health. Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn. According to one study, people who ingested 1.3 ounces (40 grams) of tomato paste — providing 16 mg of lycopene — with olive oil every day for 10 weeks experienced 40% fewer sunburns.
SUMMARY Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.

Commercial ripening process

When tomatoes start to ripen, they produce a gaseous hormone called ethylene. Commercially grown tomatoes are harvested and transported while still green and immature. To make them red before selling, food companies spray them with artificial ethylene gas. This process inhibits the development of natural flavor and may result in tasteless tomatoes. Therefore, locally grown tomatoes may taste better because they’re allowed to ripen naturally. If you buy unripened tomatoes, you can speed up the ripening process by wrapping them in a sheet of newspaper and keeping them on the kitchen counter for a few days. Just make sure to check them daily for ripeness.
SUMMARY Tomatoes are often harvested while still green and immature, then ripened artificially with ethylene gas. This may lead to less flavor development, resulting in bland tomatoes.

Safety and side effects

Tomatoes are generally well tolerated and tomato allergy is very rare.

Allergy

Although tomato allergy is rare, individuals allergic to grass pollen are more likely to be allergic to tomatoes. This condition is called pollen-food allergy syndrome or oral-allergy syndrome. In oral-allergy syndrome, your immune system attacks fruit and vegetable proteins that are similar to pollen, which leads to allergic reactions like itching in the mouth, scratchy throat, or swelling of the mouth or throat. People with latex allergy can also experience cross-reactivity to tomatoes.
SUMMARY Tomatoes are generally well tolerated but may cause allergic reactions in people allergic to grass pollen.

The bottom line

Tomatoes are juicy and sweet, full of antioxidants, and may help fight several diseases. They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns. Tomatoes can be a valuable part of a  healthy diet.
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