Surma Fish

 "Surma fish" is commonly found in both river and sea environments and is a very popular fish. It provides high quality protein and nutrients as food. Some of the benefits of eating Surma fish and the vitamins and nutritional qualities present in it are highlighted below:

Benefits of eating Surma fish:

1. Source of Protein: 

Surma fish provides high quality protein, which helps in the formation and repair of body cells.

2. Omega-3 fatty acids:

 Surma fish contains omega-3 fatty acids, which reduce the risk of heart disease and improve brain function.

3. Low fat: 

Surma fish is low in fat, so it is considered as a healthy food, which helps in weight loss.

4. Vitamin D:

 Surma fish contains vitamin D, which is very important for bone health.

5. Beneficial for the heart: 

Omega-3 and other elements present in it are very beneficial for the heart.

Nutritional Properties of Surma Fish:

100 grams of Surma fish usually contains the following nutrients:

- Protein: about 18-22 grams

- Omega-3 fatty acids: about 1-2 grams

- Vitamin D: about 200-300 IU

- Calcium: about 15-20 mg

- Iron: about 0.8-1 mg

Vitamin Details:

1. Vitamin B12:

 Surma fish contains about 2.5 micrograms of vitamin B12, which is very important for nerves and blood cells.

2. Vitamin D: 

Surma fish contains vitamin D, which is helpful for bone health and calcium absorption.

3. Vitamin A: 

Contains some amount of vitamin A which is beneficial for eye health.

Caution:

Although Surma fish is highly nutritious, people suffering from fish allergy should be careful before consuming this fish.

Thus, consumption of surma fish can be very beneficial for health, if it is included in the diet in proper quantity and regularly.

Certain foods and habits are important to maintain a healthy liver.

 Certain foods and habits are important to maintain a healthy liver. Below are good and bad foods, and daily dos:

Foods Good for Liver:

1. Green Vegetables:

Spinach, Broccoli etc help detoxify the liver.

2. Results:

Apples, berries, and grapes are good for the liver.

3. Green Tea:

Antioxidant-rich green tea improves liver function.

4. Olive Oil:

It contains good fats that help reduce liver fat.

5. Garlic:

Garlic helps activate liver enzymes, which start the detoxification process.

6. Turmeric:

Curcumin in it reduces liver inflammation.

Harmful foods for liver:

1. Alcohol:

It is most harmful to the liver.

2. Sugar:

Excess sugar can cause fat to accumulate in the liver.

3. Fast Food:

A diet high in fat can damage the liver.

4. Processed Foods:

For example, processed meats and foods with artificial ingredients.

5. Soda or soft drinks:

Excess sugar and calories cause fatty deposits in the liver.

Daily To Do:

1. Drinking water:

Drinking enough water can detoxify the liver.

2. Regular Exercise:

30 minutes of daily exercise is helpful in reducing liver fat.

3. Balanced diet:

Eating a balanced diet with plenty of vegetables and fruits.

4. Avoiding Alcohol:

Avoid alcohol completely if possible.

5. Weight Control:

Being overweight can put pressure on the liver, so regular weight monitoring is important.

Following these habits will keep your liver healthy and strong.

Bananas

 Banana is a nutritious and readily available fruit that brings several benefits to our body. Bananas contain a lot of nutrients that keep us healthy.

Benefits of Banana:

1. Energy Increase:

Bananas are easily energizing. It contains natural sugar (glucose, fructose, sucrose), which provides instant energy to the body.

2. Aids in digestion:

Bananas contain dietary fiber, which aids in digestion. It prevents constipation.

3. Blood Pressure Control:

Bananas are high in potassium, which helps regulate blood pressure and reduces the risk of heart disease.

4. Weight Control:

Due to its high fiber and water content, bananas make you feel full after eating, which helps in weight loss.

5. Improve mental health:

Bananas contain tryptophan, which converts to serotonin. It helps in reducing stress.

Nutritional value of banana (per 100 g):

- Calories: 89 calories

- Carbohydrates: 23 grams

- Sugar: 12 grams

- Fiber: 2.6 grams

- Protein: 1.1 grams

- Fat: 0.3 grams

- Potassium: 358 mg

- Vitamin C: 8.7 mg

- Vitamin B6: 0.4 mg

- Magnesium: 27 mg

How many bananas should be eaten per day?

Eating 1-2 bananas per day can be healthy for an adult. However, for those with diabetes or other health problems, this amount may be somewhat limited, and should be consulted by a doctor or nutritionist.

Note: Eating more bananas can lead to weight gain and high blood sugar due to the extra calories and carbohydrates.

Ripe Mango

 There are several benefits of eating ripe mangoes, and the ingredients it contains are quite beneficial for the body. Below are the benefits of ripe mango and the amount of nutrients it contains:

Benefits of Ripe Mango:

1. Sources of Vitamin C:

Ripe mangoes are an excellent source of vitamin C, which boosts immunity and is helpful in skin care.

2. Rich in anti-oxidants:

The antioxidants present in it protect the body cells and help prevent various long-term diseases.

3. Aids in digestion:

Enzymes in mango improve digestion, especially in protein digestion.

4. Benefits for eyes:

Ripe mangoes are rich in vitamin A, which improves vision and prevents various eye problems.

5. Maintains Heart Health:

The fiber and potassium in mangoes help in proper functioning of the heart and keep blood pressure under control.

 Nutrition Facts of Ripe Mango:

(Per 100 grams of mango contains approximately the following ingredients)

1. Calories: About 60 calories

2. Carbohydrates: 15 grams

3. Sugars: 13.7 grams

4. Protein: 0.8 g

5. Fat: 0.4 g

6. Vitamin C: 36.4 mg (about 40-50% daily requirement)

7. Vitamin A: 540 IU (about 10% daily requirement)

8. Fiber: 1.6 grams

9. Potassium: 168 mg

In addition, ripe mangoes contain vitamin E, copper, folate and a variety of bioactive compounds that bring many benefits to the body.