Nutritional Value of onions and its role in weight loss

The scientific name of onion is Allium cepa . Shallots and Garlic also belong to the same family. There are two types of onions ; they are
Spring Onions and Globe Onions. Most people use Globe Onions for cooking in their daily life.These onions consist of following nutritional values. Now just let us have a look at the nutritional value of onions.

Nutrients	Nutritive value
Energy	40kcals
Sugars	4.24gm
fat	0.1gm
Protein	1.1gm
Water	89.11gm
Vit-A	0.1microgm
Thiamine	0.046mg
Potassium	146mg
Sodium	4mg
Calcium	23mg
Iron	0.2mg
Vit-C	7.4mg

Advantages:
Onions have very good medicinal values.In the olden days, the syrup made from onions and honey is used to cure cough.
Due to the high potassium content in it it is known to prevent high blood pressure.It is also known to prevent cancer.
Moreover, it is cholesterol free and fat free.
It is rich in fiber, potassium, Vitamin-C and water. It adds a lot of taste and flavor to the foods.

Disadvantage: The raw onions are known to produce some flatulence gas in the stomach but cooked onions do not produce any flatulence .
The pungent smell from the mouth after eating raw onions .
The other disadvantage is that all the calories that we receive from onions come from sugars.

CALORIC NEED EVERYDAY

Calorie: Calorie in scientific sense is defined as the amount of heat required to raise the temperature of 1gram of water to 1 degree centigrade.

But in nutrition sense,it is defined as a unit of energy produced which is equal to amount of heat contained in food and released upon oxidation by the body.


Daily caloric Need: The daily caloric requirment for normal people ranges from 1800-2400calories.But people become obese due to the consumption of more calories than required.Obesity also results due to lack of exercise which ultimately leads to the conversion of these calories into fat.The daily caloric requirement varies from age and gender also.This is shown in the table below.

Daily Caloric requirement:

Name	Calories
Children	1200kcals
Teens girls and boys	1400-1800kcals
Adult women	1800kcals
Adult men	2200-2400kcals

If we consume more calories and do not spend all them then it is called positive energy balance.This is good for people who suffer with underweight. Who want to maintain their weight is spend as many calories as you consume.The other thing is spending more calories than that we consumed.This is called negative energy balance.

We can lose weight healthily by consuming the same number of calories as required normally by spending more calories than consumed.It means that if we consume 1800cals we must spend 2300cals.This is in another words also called negative energy balance.This is the best range .If anyone goes beyond that range(i.e spending 2500cals and consuming only 1800kcals) may suffer from lots of problems like aneroxia etc.This must be the aim to lose weight safely without any side effects.

Tasty and Nutritious Fruit Salad

Today i want to tell you about a recipe which is low in calories and provides all the essential nutrients to the body.This recipe is very easy to prepare and very tasty.

Ingredients: Apple and Orange Juices=200ml
Papaya-small
Cantoloupe -small
Apricots-5
Pineapple
Mint and Almonds for decoration

Method of preparation: Take a vessel and pour the apple and orange juice in it.Now cut all the fruits into small pieces.Add all the pieces of the above listed fruits into the juice and mix it well .Mix the fruit pieces very well so that all the pieces get covered by the juice.Add mint and almonds on it.Keep this preparation aside for 2 hours so that each and every piece absorbs the juice evenly. If you wanna add any other fruits you can add that is your choice.

Note.If anyone feels like adding some sugar add honey instead of it.It gives sweetness and even good for health.

Nutritive value:This salad contains all the fruits (like pineapple) that provide lots of fiber in them.It is said that children should have atleast 2.5 to 5 cups of fruit pieces everyday and teens and adults should have 3.5 to 6 cups of fruit pieces everyday.This is very much useful to obese people.The fiber in the fruits act like a sponge and absorbs more water consumed by us.This brings the feeling of fullness earlier than normal food.

Importance of Fruits

As i said before Fruits are very much essential for losing weight healthily.There are lots of fruits available like apples,oranges,grapes, bananas,jackfruit,pineapple,strawberries,cherries,watermelon etc.these fruits provide all the essential vitamins , minerals and fiber required for our body.They even contain lots of antioxidants ,phytohormones in them.They are essential for people suffering from constipation also.The fiber present in the fruits help in the free bowel movement.

Of all the fruits the fruits that help in weight loss are ;

1.Watermelon

2.Papaya.

3.Cantaloupe.

4.Guava.

These fruits perform an outstanding role in weight loss. Consumption of fruits as dinner rather than rice or wheat helps in weight loss.

Citrus Fruits

Fruits play a very important role in losing weight in ahealthily manner.This is why because they don't have fat in them but provide essential nutrients required for our body.Citrus Fruits provide Vitamin-C which is very much essential for our body.

Nutritive Values of Citrus Fruits

Nutrients	Orange	Lemon	Lime	Lychee	Tangerine	GrapeFruit	Kumquat
Water	86.75g	88.98g	88.26g	81.76g	87.60g	91.38g	81.7g
Energy	47kcals	29kcals	30kcals	66kcals	44kcals	30kcals	63kcals
Protein	0.94g	1.1g	0.70g	0.83g	0.63g	0.55g	0.90g
Total Fat	0.94g	0.30g	.20g	0.44g	0.19g	0.10g	0.10
Carbohydrate	11.75g	9.32g	10.54g	16.53g	11.19g	7.68g	16.43g
Fiber	0.44g	2.8g	2.8g	1.3g	2.3g	0g	6.6
Calcium	40mg	26mg	33mg	5mg	14mg	1mg	44mg
Iron	0.10mg	0.60mg	0.60mg	0.31mg	0.10mg	0.12mg	0.39mg
Magnesium	10mg	8mg	6mg	10mg	12mg	8mg	13mg
Phosphorous	14mg	6mg	102mg	31mg	10mg	9mg	19mg
Potassium	181mg	138mg	102mg	171mg	157mg	129mg	195mg
Vitamin-C	53.2mg	53mg	29.1mg	71.5mg	30.8mg	38.1mg	37.4mg
Vitamin-A	205IU	29IU	10IU	0IU	92IU	259IU	302IU
Cholesterol	0mg	0mg	0mg	0mg	0mg	0mg	0mg