In search of a super food
I used to think about a packet of ready-made meal that contains every nutrients for a day and that is easily available in the market. What I need to do is bought it and eat it. The dream is yet to come true. Then i started to thought about nutrients found in different famous foods that i need to combine for my own packet of superfood.
So for now I am going to have a comparison and survey upon nutrient contents of some famous natural food that are present around us.
I selected following food materials for my study. These are Moringo dry leaves, mushroom (Agaricus bisporus), fenugreek dry seeds, dried coconut, gooseberry (Ribes-uva-crispa), cow milk, chicken breast roasted, natto, Asparagus raw and fish. One hundred gram of every food was taken and 100 ml of milk. Following is the table of nutritional facts-
I noted down the nutrientional facts from internet websites and have a comparison for higher amount of each nutrient in every food item. From the thorough comparison we can see that Moringo becomes first for calcium, Magnesium , potassium, selenium, vitamin E, vitamin B1 and B2 (7times). Similarly Moringo became second for its calorie content, protein, carbohydrate, iron, phosphorus, vitamin A, vitamin C, vitamin B3 (8 times). Moringo became third for its fiber content only.
Fenugreek became first for its carbohydrate, fiber, iron, phosphorus and vitamin B6 (5 times). Fenugreek became second for its copper content, Magnesium, potassium, zinc and vitamin B1 (5 times). Similarly Fenugreek became third for its calorie content, protein, fat, Manganese, sodium, vitamin B2 and vitamin B9 (7 times).
Coconut became first for its calorie, fat, Manganese, and vitamin B9 content (4 times). Coconut became second for its fiber content, selenium, vitamin E and vitamin B6 content (4 times). Coconut became third for its carbohydrate content, copper content, zinc and vitamin B5 (4 times).
After all these comparisons it clearly appeared that Moringo wins first position because it became first for 7 times, second for 8 times and third for 1 time only. Fenugreek won the second position because it became first for 5 times, second for 5 times and third for 7 times. Similarly Coconut became third because it was first for 4 times, second for 4 times and third for 4 times.
About Moringo it is said that it contains 7 times more vitamin C than orange, 10 times more vitamin A than carrot, 17 times more calcium than milk, 9 times more protein than curd, 15 times more potassium than banana and 25 times more iron than spinach. In this comparison Moringo wins and becomes the super food. Congratulations to Moringo and Hurry to we all !
During the observation it was also obvious that Animal foods lack dietary fibers, very less or no carbohydrate but they are rich in vitamin D , cholesterol and the only source of vitamin B12. On the contrary, plant foods are rich in dietary fibers, antioxidants, Vitamin B , C and minerals. Vegans can use some fortified foods like yeast, Spirulina, Nori, tempeh , barley grass and some other readymade improved cereals foods. Thank you and remember Moringo leaves!
Google links
Science direct,
Intech open(2020),
Vegan nutrition tracker,
Nutrition and you. Com,
Milk.co.uk,
USDA,
ICAR central institute of fresh water aquaculture, odisha,
Food science and human wellness ,
Food data central USDA.
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