27. CHILLIE

                                                        CHILLIE

Nutrition in 100 gm
Energy: 318 kcal
Carbohydrates	56.63 gm
Sugar	10.34 gm
Dietary fibre	27.2 gm
Fat	17.27 gm
Proteins	12.01 gm
Vitamin A	105 µ gm
Vit B1 (Thiamin)	0.328 mg
Vit B2 (Riboflavin)	0.033 mg
Vit B3 (Niacin)	0.098 mg
Pantothenic acid (Vit B5)	0.259 mg
Vit B6	0.04 mg
Vit B9 (Folate)	7 µ gm
Vitamin C (Absorbic acid)	76.4 mg
Vitamin E	0.9 µ gm
Calcium	148 mg
Iron	7.8 mg
Magnesium	152 mg
Phosphorus	24 mg
Potassium	2041 mg
Sodium	30 mg

Fresh chilli is green in colour. As it dries, it becomes red. Both green and red forms are used in the preparation of so many dishes. The use of red chillies has become very common in Asia that so many people are not able to eat food that is not spicy. They have gained tolerance to the taste and are able to eat dishes prepared with a lot of chillies. Chilli has become the second most important item in seasoning after salt.

Chilli has a volatile oil called capsaicin makes it hot. The capsaicin is concentrated in the pith inside the pod.

A lot of care should be taken when handling chillies as they irritate the skin especially the eyes. Wash hands thoroughly after cutting chillies. Eating hot food makes a person very angry.

 

26. CHERRY

CHERRY

Nutrition in 100 gm (fresh cherry)
Energy	63 kcal
Carbohydrates	16.01 gm
Sugar	12.82 gm
Dietary fibre	2.1 gm
Water	82.25 gm
Fat	0.2 gm
Proteins	1.06 gm
Vitamin A Beta carotene Lutein & zeaxanthin	3 µ gm 38 µ gm 58 µ gm
Vit B1 (Thiamin)	0.027 mg
Vit B2 (Riboflavin)	0.033 mg
Vit B3 (Niacin)	0.154 mg
Vit B6	0.049 mg
Vit B9 (Folate)	4 µ gm
Vitamin C (Absorbic acid)	7 mg
Vitamin E	0.07 µ gm
Vitamin K	2.1 µ gm
Calcium	13 mg
Iron	0.36 mg
Magnesium	11 mg
Phosphorus	21 mg
Potassium	222 mg

Cherry is a red fruit with a single seed inside. They are red in colour due to the presence of red pigment called anthocyanins. It is found to reduce pain and inflammation. Anthocyanin is an antioxidant which has many health benefits. Most of the antioxidants are present in the peel of the cherry. So be sure to eat the peel also.

Cherries have a good amount of dietary fibre; insoluble cellulose and lignin in the skin and soluble pectin in the flesh and vitamin C. Cherries are eaten mostly raw to protect the vitamin C. But sour cherries are cooked to make them eatable. Cherries are rich in vitamin A & C, bioflavanoids, ellagic acid, perillyl, anthocyanin and melatonin.

There are two types of cherries: sweet cherry and tart cherry. Tart cherry has higher level of antioxidant than sweet cherry. Tart cherry juice is available as a capsule.

Benefits:

1. Cherry is very good for curing pain in the leg.

2. Youth: Cherry contains antioxidants which help reduce the free radicals which damage cells. Thus eating cherry can help you remain young for long.

3. Cherries help reduce risk of heart diseases and cancer especially colon cancer.

4. Cherries help reduce pain of head ache and arthritis. They help reduce inflammation and provide protection against neurodegenerative diseases and cancer. Patients are advised to drink cherry juice.

5. Obesity: Cherries are low in calories and fat, high in water content. Fruits high in water content are good for reducing weight.

6. Anthocyanin present in cherry helps oxidative stress, which is the cause of autoimmune disease.

7. Gout: Cherry is good for gout, which is caused by increased level of uric acid in blood. Cherry helps reduce the inflammation.

8. Muscle pain: drinking cherry juice before and after physical exercise helps reduce muscle pain.

9. Insomia: If you are unable to sleep, just drink a glass of cherry juice before going to bed.

Danger: Sorbitol present in cherry may be harmful to people who have irritable bowel syndrome.