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Health Benefit of food on the Menu of EduKational

The purpose of the information on health and nutrition provided herein and through this website is to encourage people to stay up-to-date and correctly informed, to pursue for Buddhi to become capable to discuss health and lifestyle choices with your medical doctor and to understand medical advice for taking wise decision on taking self-care of health.

Health benefit of Red, Black, Brown, Basmati (Indian) Rice.

Red, black and brown rice

Red, Black and Brown Rice (RBBR) are whole-grain. Whole grain contains the entire grain kernel—the bran, germ, and endosperm thus is very high in fiber. The combination of RBBR contains vitamins including vit-E, potassium, magnesium, selenium, and iron. phytonutrients, including antioxidants, and folic acid, anthocyanin, proanthocyanidin, beta-sitosterol , beta-glucan, pectin and gum) In addition to ferulic acid, phytic acid Inositol hexaphosphate (IP6), gamma-oryzanol and many other potentially health protective substances  which Lower blood pressure and helps declog fat-coated arteries, soaks up cholesterol, regulate weight, cleanses the colon of toxins, and feeds the good bacteria in the intestines. Red rice counters the allergy-inducing effect of histamine, so it can be suitable for asthma and allergy sufferers.

The contents of folic acid along with its phytochemical and nutrition contents makes eating RBBR  the best for rice eating population, for overall health benefit and for  healthy conception to health birth(pre and antenatal period), and also for keeping a regular bowel during pregnancy.
Eating RBBR, with Lady Finger, and lentil soup frequently, along with balanced diet will make a superb healthiest food of choice for teens, healthy person to athletes and especially for women willing to become pregnant.
Note that iron intake is not equal to iron absorption. Therefore we always recommend eating natural food so that body can chose and absorb the nutrition according to its requirement. Idea of taking Supplements, at times can be dangerous, talk to your honest doctor. Excess load of any nutrition in the body which happens specially by taking supplements poses health hazards. Read more at "Intelligent Eating" and "Facts on Herbs and Supplements"

Basmati Rice. According to the Canadian Diabetes Association, and a study of the glycemic index of rice appeared in the American Journal of Clinical Nutrition, 1992 (Vol 56, 1034-1036)., Basmati rice contains high amylose and has a medium GI (glycemic index) (between 56 and 69), Thus making it more suitable for diabetic patients and can be included in the list of healthy rice. (In our Menu we use Golden and brown Indian Basmati)


  • The present evidences are clearly suggesting health benefit of phytic acid in protection of heart and cancer diseases and can be helpful to avoid osteoporosis risk. IP6-Inositol hexaphosphate- phytate helps body avoid absorption of excess iron and other minerals, this, explains the cancer protecting potentiality of RBBR and other whole grain.(phytic acid in whole grain previously was considered as an anti -nutrient)
  • Eating white rice on a regular basis may increase the risk for type 2 diabetes, according to new Harvard School of Public Health (HSPH) research. The study was published in the British Medical Journal March 15, 2012.

Sprouted chick pea

sprouted chickpea

Sprouted chickpeas are a most powerful ant-aging, health promotive, disease protective, energizing food both for athletes, adults, growing children, women especially for pregnant and lactating mothers. It is an ideal food to prevent diabetes and gestational diabetes.
It is well known, that sprouting process enhances tremendously nutrients contents of the seeds/legumes and cereals.
Sprouted Chickpea are Low Glycemic Index, Low Glycemic load food.
Sprouted chickpeas contain high protein, other nutrition, phytochemicals, antioxidants and are an excellent source of Molybdenum, vanadium, tryptophan serotonin, chlorophyll, folic acid, manganese, and magnesium.


Disease protective and health promotive properties in chickpeas

  • Fiber Advantage: Like other whole legumes and cereals, sprouted Chickpeas, are rich in both soluble and insoluble dietary fiber, Amylose, Beta glucan.
  • Lowers bad cholesterol: Soluble fiber forms a gel-like substance in the digestive tract that traps bile (which contains cholesterol) and excretes it from the body thus lowers bad cholesterol and improves the lipid profile. Insoluble fiber increases stool bulk, detoxes, and prevents constipation, digestive disorders, good for oral health.
  • Stabilizes Blood Sugar and protects from diabetes: Chickpeas are Low Glycemic Index (GI) food and have low glycemic load. High level fiber helps stabilize blood sugar levels while the molybdenum, vanadium, potassium contents in Chickpeas makes chickpea a super hero to fight Diabetes.
  • Energy Booster. The significant amount of iron, manganese, vitamin-c besides high protein, carbohydrate and nutrition, makes it a choice of food for growing children, adults, especially for women, athletes, elders.
  • For pregnancy, pregnant and lactating women: High contents of folate (folic acid or folate is a B vitamin. It is also referred to as vitamin M, vitamin B9, vitamin Bc) together with iron and high fiber makes it an ideal food in the balanced diet for women willing to become pregnant, during and after pregnancy, and to avoid by birth defects and also can protects from gestational diabetes. For and during pregnancy, we recommend adding ladyfingers in the balanced diet with a little more of green leafy vegetables while avoiding Papaya and increasing intake whole carrots and whole pumkins(with skin and seeds).
  • Heart health: Chickpeas contains phytosterol and has little saturated fat. It helps maintain a healthy cholesterol level while Magnesium in it plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.Magnesium reduces the level of amino acid homocysteine. the combination of Magnesium ,VitaminB6, Folate presence in chickpeas provides greater protection to heart health.
  • Weight Loss: For reducing and maintain healthy weight, chickpeas are befitting food to include in the balanced diet. Eating chickpeas will not let you feel hungry for a long period of time because of its ability to control sustainable release of sugar in blood stream, and also because it is very high in protein and other nutrition.
  • Protect from sleeping disorders and regulates fluctuating mood: Chickpeas are a good source of the amino acid tryptophan. Body uses tryptophan to help make niacin and serotonin. Serotonin a precursor of melatonin is thought to produce healthy sleep and a stable mood. For having a good night sleep, we recommend eating sprouted chickpeas with others suggested herbs in the evening as your snacks. You may feel many other health benefits of eating sprouted chickpeas, even, one time, in sufficient quantity.
  • Protects from Cancer and Breast Cancer, osteoporosis and minimizes hot flushes in post-menopausal:
  • Saponin,Ip6 (Inositol Hexaphosphate) Vitmainc and E including the above stated health supportive compound in Sprouted Chickpeas qualifies it as an Ideal food to help protect cancer and other maladies.

Lady finger (Okra)

Lady finger (okra)

Okra or Lady finger is a very powerful health promoting food.
It can confer the following health benefit:

  1. Detox: Removes constipation. It helps regularizing bowel. Read more on Detox
  2. Good for both male and female sexual health
  3. Women willing for conception may eat Lady finger raw ,steamed and lightly coocked
  4. A food of choice during pregnancy because of the high contents of both soluble and insoluble fiber and Folate, nutrition and phytochemicals.
  5. Can be helpful in providing protection against Gestational diabetes
  6. Healthy blood sugar levels
  7. Healthy weight -
  8. Promotes gut health
  9. Good for skin and hair
  10. Good for eyes as it contains Beta-carotene, lutein and xanthine
  11. Antioxidant and Anti-Fatigue www.ncbi.nlm.nih.gov/pmc/articles/PMC4632455/

Moringa Leaves

moringa leaves

Moringa oleifera contains essential amino acids, carotenoids in leaves, vital antioxidants, highly dense in nutrients including vitamins and minerals. A well studies plant. A heavily publicized plant by the vendors.
As is our stand, we always retain that eating food in its natural form fetches real health benefit. Add this plant as a part of food in your balance diet as often you can relish. Eat fresh moringa leaves  about 200 t0 250 mg as less coocked specially to remove constipation or say Detox (Read more on… Detox is the word widely used in Health fraud scam)
This plant can easily be grown in pots and kitchen garden.

Amaranth Leaves

amaranth leaves

It has a various varieties and can also be grown easily. It is very high in fiber, and contains antioxidant, anthocyanin, and other phytochemicals. They are a good source of vitamin A , vitamin C, and folate and other nutrition. Good for overall health and eyes and especially for digestive health and for cholesterol management.



The healthiest source of complete 22 amino acid (high quality of protein) Vitamins and minerals.
The nutrient and phytochemicals combo in lentils  detox, and regularizes bowel movement, remove constipation, improves gut health, reduces extra weight, highly protective against diabetes, cancer, heart diseases, and plays other diseases protective role as explained below;

Heart Health: Besides other nutrition, folate, magnesium and vitamin-B6, phytosterols, are abundant in lentils which help reduce the level of amino acid homocysteine. The combination provides greater protection to heart health. (high level of homocysteine is considered as health risk)

  • Magnesium has a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.
  • Folate also prevents birth defects, making it very good for pregnant women.
  • The dietary fiber content in lentils provides almost a third of the daily requirements.
  • The essential amino acid tryptophan needed for normal growth in infants and for nitrogen balance in adults, body uses tryptophan to help make niacin and serotonin. Melatonin and serotonin improves our mood and good sleeping behavior.
  • High fiber in lentils keeps sugar levels low and also provides energy for a longer time. A very good fit for diabetes.
  • Lentils are also very helpful in lowering cholesterol level and in maintaining healthy cholesterol.



Are naturally low in sodium, fat, cholesterol, and calories. A good source of basic nutrition, B vitamins such as riboflavin, Vitamins C folate, thiamine, pantothenic acid, and niacin. vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus

  • Mushrooms help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans, ellagic acid, ergothioneine.

Observation: on eating mushrooms Feces do not smell bad, suggesting its good effects on our gut bacteria.

As of June 2014, whole mushrooms or mushroom ingredients are under being studied in 32 human clinical trials registered with the US National Institutes of Health for their potential effects on a variety of diseases and normal physiological conditions, including vitamin D deficiency, cancer, bone metabolism, glaucoma, immune functions and inflammatory bowel disease

Tea Green and black

Tea Green and Black

Only freshly brewed tea will Contain flavan-3-ol epigallocatechin gallate, flavonoids, tannins, caffeine, polyphenols, theophylline, theobromine, anthocyanins, gallic acid.
Health benefit of Tea will come from consuming Only freshly brewed Tea (not from bottled or canned) will contain beneficial amount of EGCG Epigallocatechin gallate a powerful antioxidant and is heart healthy and protects gum and improves oral health (one or two cups a day); Tea seems to inhibit the absorption of cholesterol.

Tea with herb

image: Tea with herbs

As on our Menu: detox, reduce weight, slow aging, protects from diseases like cancer and diabetes, improves digestion and oral health. An excellent anti-flu.
Slows aging, protects from almost diseases, builds up strong health, detox body, removes bad breath (Halitosis), improves digestion and reduces extra weight. An excellent anti-oxidant, and is good for beauty and semblance.



An egg in average will contain 186 to 200 mg cholesterol. Cholesterol is mostly in the yolk of egg.

The current RDI (Recommended Daily Intake) of Cholesterol from dietary sources is 300mg.

Keeping in view the recent reviews on the consumption of eggs, eating 3 to 4 organic, (grass fed free range, without antibiotic) eggs, a week seems to be an ideal choice for a normal healthy egg lover. Details study: http://www.ncbi.nlm.nih.gov/pubmed/15640512 another site http://jn.nutrition.org/content/134/1/187.

Organic eggs will contain Omega 3 and high quality protein, nutrients, higher Vitamin E,and *Coenzyme Q10 Good for overall health if taken in moderation. They are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin/choline.Cholesterol
" ubiquinone, also known as Coenzyme Q10, antioxidant unlikely to provide any benefit," McGill University March 6, 2015  Article published at: Nature Communications, 2015; 6: 6393 DOI: 10.1038/ncomms7393

Studies have shown conflicting results about a possible connection between egg consumption and type two diabetes .  

Two meta-analyses from 2013 find that each 4 eggs per week that are added to the diet increase the risk of diabetes by 29%.

For What to believe and what not, read here What is Correct Information

Culinary Herbs

Culinary herbs

Culinary herbs, nuts, seeds, and spices: are a must in human diet. Eating them in its natural form will give health benefit, ‘Not in capsule, tablet, liquid or other processed form’.

We use the latest peer reviewed information on nutritional and phytochemicals contents in Nuts, Seeds, spices and other edible plants and use them in cooking and preparing disease protective and health promotive  both a general balanced diet, and also individually specifically suitable balanced diet for specific health condition with the agreement of your  medical doctor.

"Eating the right foods and spices—and avoiding the wrong ones—could go a long way toward staving off everything from gut ailments to cancer", say Johns Hopkins experts.  The Johns Hopkins University

Nuts, seeds, herbs and spices are powerful medicines…. a wonder gift of nature to human for the body energy, protection from many diseases, a vigorous health, and for beauty and semblance. If properly eaten in the balanced diet it can work as antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor, and antioxidant, anti-aging and can be very effective in maintaining cholesterol level, oral, gut and overall health.

They are nutritionally dense, reach source of vital vitamins, minerals, highly energetic and are excellent source of poly-phenolic flavonoid, *Phytosterols, and other phytochemicals, such as resveratrol, lutein, many kinds of carotenes like cryptoxanthin, monounsaturated-fatty acids (MUFA) such as oleic and palmitoleic acids, and omega-3 essential fatty acids like Linoleic acid, a-Linolenic acid (ALA), eicosapentaenoic acid, docosahexaenoic acid and many others.

* Phytosterols are plant sterol and stanol esters. Phytosterols are structurally similar to cholesterol. On ingestion, phytosterols in the intestine competes with cholesterol  for absoption, thus forcing body to absorb less cholestrol and helping maintain healthy cholesterol level in our body.

What are Phytochemicals

Phytochemical chart

Plants produce many varieties of chemicals known as secondary metabolites, to protect themselves from predators, insects and diseases,. These chemical compounds which also give color, aroma and taste to plants, are biologically active and are naturally occurring medicines in Plants are in general called as phytochemicals or phytonutrients. Among thousands of phytochemicals, only some have been well studied and are under research, because of the proposed effects on, and benefits for the body when eaten or applied.

The Below chart and the contents therein is just for educational purpose.

The scientific evidence of the health benefits of eating vegetables (including legumes/beans) has been reported for decades and continues to strengthen. Different vegetables can help protect our bodies in different ways, so it's important to choose a variety.

It is not a single component in plant-derived foods, but rather complex mixtures of interacting natural chemicals in the plants, that produce such powerful health-protective effects. These various natural components accumulate simultaneously together in a plant, and provide a multifaceted defensive strategy for both the plant, and the human consumer

There is no need to become over conscious about any single food regardless how heavily advertised by media. Media, internet, many websites, medical, non-medical doctors posing as health experts, or as non-profit organization are in disguise actually sellers of unnecessary supplements and health products which are actually selling sickness and then selling cures of the diseases sold to public. More information at: Cartoon Illustration

Remain skeptical on any information on health and nutrition even if it is coming from renowned scientists.
Remaining pursuant for understanding What Correct Knowledge Can Be for Intelligent Eating of individually suitable Balanced diet and living a correct lifestyle …is key secret to reap health benefit from the scientific information on health and nutrition.

Name of Phytochemical Suggested Benefit


(such as beta-carotene, lycopene, lutein, zeaxanthin)

watermelon brocolli pumpkin asparagus green leaf veg fresh veg

Good for skin, eye, liver.
May inhibit cancer cell growth, work as antioxidants and improve immune response
Taking supplement is dangerous for health.

Read more at: The role of carotenoids in human health


watermelon tomato carrot

Is antioxidant, anti-inflammatory.
May provide protection from cancer, cardiovascular (Heart), or neurodegenerative diseases.
Good for eyes skin and lungs.
Improves immune function.
Prevents blood from clotting thus may help reduce ischemic strokes.


Inositol(phytic acid), Soluble and insoluble fiber,

whole rice RBBR wheat mushrooms veg amaranth

Detox body and gut, regularize bowel.
It is Anti inflammatory, antidiabetic, and help maintain good flora in the intestine, healthy balance of iron and minerals, healthy weight.
Improves digestion, provide protection against cancer specially colon and colorectal cancer.
Good for heart health.

Indoles and Glucosinolates

(sulforaphane) Isothiocyanates indole-3-carbinol


Detox Body, and is an anti-inflammatory, and a powerful cancer protective food. Limit production of cancer-related hormones and generally work as antioxidant.
Good for arthritis and for eye, bone and heart health.

Isoflavones, Lignans

phytoestrogens(daidzein and genistein)

beans yellow-lignans lignans black-lignans

Mimic the female hormone estrogen
Good for lipid (cholesterol), weight and blood glucose management, and for Heart health. The phytoestrogen in legumes may be protective against many kind of cancers, specially those associated with hormones, like estrogen, if cooked and eaten in healthy methods and eaten in moderation this is especially suggested for soyabean.

Polyphenols Lignan

Caffeic acid, Chicoric acid chlorogenic, ferulic, gallic, ellagic acid, p-coumaric acids and resveratrol

beans seeds amaranth fruit pomegranate red-onion spices mushrooms green-tea black-tea herbal-tea

May prevent cancer formation, prevent inflammation and work as antioxidants, anti- allergen, antiviral due to its immunostimulating properties, and can provide protection to kidney and lungs.

Anthocyanidins, proanthocyanidins,

fruits veg iris redfruit sprouted-beans rbbr

Provide colors to plant
May protect cells from becoming cancerous, slow cancer cell growth, strengthen immune function, fight viruses, work as antioxidants

Quercetin, Kaempferol, Myricetin,
Isorhamnetin, Rutin, Luteolin

apples fruitnveg green-leaf red-fruit red-onion green-tea herbal-tea

Anti-inflammatory, antioxidant, neuroprotective, antiallergic, liver protective, antithrombotic, antiviral, and anti - carcinogenic (Cancer)



Antioxidant, antimicrobial, antiplatelet, antibacterial and viruses, anticancer and good for maintaining normal cholesterol and blood pressure, may reduce atherosclerosis thus good for Heart health

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