Cell cycle, phases of cell cycle.

 

Cell cycles

Cell undergoes series of changes involving phases of cell growth, replication of DNA, and cell division, these series of events are known as cell cycles.

Phases of cell cycle

 In eukaryote Cells the cell cycles comprises of two phases:

1) The period of cell growth and development, interphase (which includes G¹ phase, S phase and G° phase)

2) The period of cell division , the mitotic phase

The cell spend most of its time in above of the three phases.

In prokaryotes cells the cell cycles comprise of three phases.

• The growth phase, in which the prokaryotic cell grows and increased its mass and size.
• The chromosomal duplication phase, where DNA replication takes place.
• The duplicated chromosome now get separated and splitting of cell into two daughter cell.

 Interphase

It is the period of cell cycle between two consecutive divisions. It is the longest phase of cell cycle, as number of events occur during interphase. Interphase includes: G¹ phase, S phase, and G² phase. G° phase is the extension of interphase and sometime consider the part of it.

G¹ phase

G¹ phase is referred as the gap 1 phase, it is the phase of extensive metabolic activities that takes place in eukaryotes. G¹ phase is the intermediate, growth phase that occurred between the end of previous mitotic phase and the beginning of S phase. In this phase cell normally grows in size and volume, accumulate variety of necessary proteins, cell organelles, mRNAs, and prepared itself to enter into the next synthetic phase for DNA replications. The duration of all phase varies from cell to cell, in human’s somatic cell it last for 10 to 11 hours. Before entering into the next succeeding phase (S phase), there is proper checkpoint signaling mechanism that ensures the correct order of events in the cell and proper check of cellular environment to enter into the next phase. Checkpoints are the molecular complexes, G¹ checkpoint is called as restriction points (R), which ensure whether the cellular environment is ready and capable to enter into the next Synthetic phase for DNA replication, if not checkpoint restrict the cell until it get fully prepared or it may destined to  enter into the G° phase

However, in some cases the post-mitotic cell instead of entering into the S phase restrict to non-proliferating phase called G° phase.

G° phase

The post-mitotic cell exist in sort of dormant or resting state called G° phase. G° phase is the resting phase of cell where cell remain non-proliferated for days, weeks or even years in some cases, or for lifetime of cell as in the case of neurons cell. In G° phase either the cell remain in quiescent state or inactive state or it may undergo senescence mechanism (stopping the cellular division or replicating machinery as in neuron cell) or apoptosis (programmed cell death). In quiescent inactive state the cells are metabolically active, perform its function and cell maintenance but inactive to prepare the cell for division or replication. However, quiescent is reversible state and enabling the cell to reenter into the cell cycle after gap¹ (G¹) phase arrest. Hence G° phase is the extension of interphase and sometimes included the part of interphase. 

S phase

S phase is referred as the syntactic phase, during S phase the most crucial mechanism occur in the cell which is DNA replication, both the strand of DNA must replicated and new complimentary DNA strands are synthesized. Hence new copies of DNA is synthesized and chromosome duplication occur. Cell grow in size, because of extra copy of chromosome and number of proteins and enzymes are synthesized that continuing the process. Additionally the checkpoint at the end of the S phase detect the problem with the DNA replication, if there is any delay in the replication process, S phase checkpoint will triggered and prevent the cell to enter into the next gap 2 phase   

 

G² phase

G² phase is the premitotic phase, cell grows in size and prepare itself for the division. Many necessary events occur at G² phase, the cell store energy for chromosome movement, grow in size and many contractile protein, RNA, organelles, and microtubules subunit are synthesized. The final event in the G² phase is the formation of centrioles pair and their movement to the opposite pole (preprophase), microtubules appears radiating at the area of centrioles. The checkpoints at the G² phase ensure the quality control of entire DNA with in the chromosome, cell competence, and let the cell to enter into the next mitotic phase.

Mitotic phase

Mitotic phase in the cell cycle is the dividing phase, parent cell divided into two daughter cell with exact copy of chromosome, mitotic phase includes the further four phases i-e Prophase, Metaphase, Anaphase and telophase. Mitotic phase is also regulated by checkpoints signaling mechanism at various stages, the checkpoint at metaphase ensure the proper assembly of spindle fibers and their attachments to the kinetochores.

Cytokinesis

It is the last phase of the cell cycles, where cytoplasm of two dividing cells divides and split into two daughter cell. In animal cell it is divided by inward cell membrane cleavage formation while in plant cell it is divided by cell plate formation.

Figure 1: represents of phases of cell cycle; G¹ phase ,S-phase, G² phase, and meiotic phase.

50 Most Nutritive Foods that Boost the Longevity.

50 Most Nutritive Foods that Boost the Longevity

Nutrition

The nutrition is the intake of useful food supplements that are assimilated by the living organism for proper body growth, development and survival.  In sum nutrition comprises of three major aspect: first the consumption or intake of healthy food, the breakdown of these food and drink into smaller particles, and the absorption of those nutrients into the blood stream, and their transport to different parts of body for further process and energy production. The human diet should be nutritive for better health and proper body function, some of the important nutrients includes, protein, carbohydrates, fates, fibers, water, minerals, salts, vitamins and others. Health of an individual is directly related to the diet that have taken, balanced and  nutritive diet help us in proper body functioning, body growth and development, it also good for mental health, prevent us from various nutrition related diseases. Nutrition provides energy to the body and also increases the lifespan of an individual and overall health. The balance diet related to the choice of the food, fill the plate with healthy nutritive food like vegetables, protein enrich food like beans, meat, fish, grans and others. Avoid the junk, fast food and oil enriched fast food because they put great damage to the health.

Here we discuss about 50 incredibly nutritive food that are beneficial to human health:

A)   Vegetables

Vegetables are the good source nutrient and commonly available almost all part of the world. Use of vegetables in daily diet is of great importance for health, because vegetables are the rich source of essential minerals (iron, potassium, and calcium), vitamins, (vitamin A and C), many dietary fiber, water and antioxidant. Although fats and calories are naturally low in vegetables but they have great importance for overall health and body maintenance. Vegetables lower the blood pressure, reduces the risk of chronic diseases, good for skin, eyes and digestive problems.

1  )    Broccoli

Broccoli botanically called Barassica oleracea is highly nutritive green vegetable belongs to cabbage family. Broccoli is one of the healthiest  vegetable because of its nutritional profile, there are 34 calories present per 100 grams of broccoli,  water constitute the major about 90 % of all the component, dietary fibers 13%, protein 2.4 g, minerals (sodium 2%, potassium 8%, manganese,  calcium 3.1%  and iron 3.7%), vitamins (A, C and K1), carbohydrates 2%  and low fats. Nutritional values of broccoli have great health benefits and help an individual to live longer, calcium, zinc iron and vitamin K, are important for bone health and prevent from osteoporosis. It help in Cholesterol reduction, soluble fiber draws cholesterol out of your body.  It is good for eyes as it contain vitamin A, vitamin C and E. It prevents from various cardio vascular diseases, antioxidant in broccoli inhibit the cell damage caused by free radicals.  High levels of gluco-raphanin in broccoli converted into sulfo-raphane during digestion which is a potent antioxidant compound. Sulforaphane is an important bioactive molecule 

2) Cucumber

Cucumber (Cucumis sativus) is a cylindrical edible fruit belongs to Cucurbitaceae family and is widely cultivated.  100 g of Cucumber with peel contain 15 Calories, water are present in bulk amount about 95%, minerals (Sodium 2 mg, iron 2%, calcium 1% and Potassium 3%), total Carbohydrate 1%, Dietary Fiber 2%, Proteins, vitamins (Vitamin D, 1%, Vitamin A1% and Vitamin C 3%) and negligible fats. Cucumber has great impact for health, it contain lignans and cucurbitacins, cucurbitacins prevent the proliferation of cancer cells, and it also inhibits the growth of pancreatic cancer cells. It is the source of hydration as water is the major part. It  may support bone health as it contain calcium, vitamin K, the antioxidant property help to neutralize the free radicals and keeps the skin healthy. These antioxidant lower the risk of diseases like diabetes and heart diseases, helps in weight loss and flush out the toxin from the body.

3) Legume

Legume are the vegetables that belongs to pea family, it includes beans, peas and lentils. It is the rich source of calories, 100 gram of green pea provide 81 calories.  It contain minerals (manganese 8%, iron 8%, calcium 2% and Potassium 6%), total Carbohydrate 4%, Dietary Fiber 20%, Protein 10%, vitamins (Vitamin B6 10% and Vitamin C 66%) and negligible fats. Legume has great health and nutritional values they are the rich source of protein and have similar nutrients as in meat. They lower the risk of heart diseases, blood pressure, and diabetes, it keeps the blood sugar in control and helps to maintain body weight. Replacing the meat with legume increases the chances of life span. They are also the source antioxidant like polyphenol which is good for health.

4) Spinach

Spinach are the green, highly nutritive vegetables, belongs to family Amaranthaceae.  Nutritionally they are the rich source of minerals  (manganese 13%, iron 5%, calcium 3%, Potassium 5%, magnesium 6%, and  phosphorus 1%), vitamins (Vitamin A , C, E, K, B6, Riboflavin), protein and negligible fats. 30 grams of spinach provides 7 calories. Eating green leafy vegetables good for health, it may slow down the growth of cancer as it contain MGDG and SQDG. The high amounts of nitrates helps to moderate blood pressure and reduces the risk of heart disease. However, spinach have antioxidants properties and prevent from premature ageing. Similarly vitamin E and magnesium boost the immune system.

5) Garlic

Garlic belongs to onion family, garlic has not taken for nutritional purpose as it low in calories. 1 clove of garlic provide 4 calories, however it contain several vitamins (Vitamin C and B6) and minerals (zinc, calcium, manganese, potassium and sodium), dietary fibers, traces of carbohydrates and protein. It have great benefits for health, as it has antiviral and antibacterial properties, it reduces the blood cholesterol level, prevent the individual from lung cancer, Organo sulfur compound in garlic help to destroy brain tumor cell. Diallyl trisulfide, garlic oil, helps to protect the heart during cardiac surgery and after a heart attack.

6) Carrot

The carrot (Daucus carota) is an underground vegetable, 1 medium, 61 g of carrot provides 25 calories. It is the source of minerals (iron 2%, calcium 1%, Potassium 6%, and sodium 2%), vitamins (A 240% and C 6%), dietary fibers 7 %, carbohydrates 2%, traces of protein and fats. It is the reliable source of carotene and alpha-carotene the potent antioxidant reduces the mortality rate as it wipe out reactive oxygen from body. It also prevent from several cancer, prevent the damage to DNA and protein. As it is rich source of Vitamin A which is good for eyes.

7)       Asparagus

 Asparagus officinalis is perennial plant, 100 gram of Cauliflower provides 20 calories, it is the source of  minerals (iron 11%, calcium 2%, magnesium 3%, and  Potassium 5%), vitamins (A, B6 5%, C 9% and K), dietary fibers 8%, protein 4%, carbohydrates 1%.  As it the source of antioxidant vitamin A and K which help in body detoxification, removes the free radical and slower the aging, and also prevent from cancer.

 8) Kale

Kale is a cruciferous vegetable, it is the rich source of energy 100 gram of  kale provides 49 calories, they are the source of minerals  ( iron 8%, calcium 15%, Potassium 14%, magnesium 11%, and sodium1%), vitamins (Vitamin  A, C 80% and B6 10%), protein 8%, carbohydrates 3% and low amount of fats 1%. It is the source antioxidants like vitamin C, flavonoids and beta carotene, which helps to slower the process of aging. It is an anti-inflammatory food that can lower the risk of cardiovascular disease. Lutein and zeaxanthin compounds helps to prevent the eye damage. Kale contain phytonutrient and sulforaphane that can protect from bladder cancer.

9) Cauliflower

Cauliflower is a cruciferous vegetable, 100 gram of Cauliflower provides 25 calories, it is the source of minerals  ( iron 2%, calcium 2%, Potassium 8%, magnesium 3%, and sodium1%), vitamins (Vitamin  C 80%, B6 10%), protein, dietary fiber 8% and traces of fats. Indole-3-carbinol or I3C, is an antioxidants found in cruciferous vegetable like cauliflower. It is investigated that it lower the risk of breast cancer in females and reproductive cancers in both male and female. Cauliflower contain an important “vitamin-like factor called Choline that helps in sleep, muscle movement, learning, and memory. High intake of fiber reduces the risk of cardiovascular problem.

10)  Beet

Beet (Beta vulgaris) is a species of flowering plant, 100 gram of Beet provides 43 calories, and it is the source of minerals (iron, calcium, Potassium, magnesium, phosphorus and sodium), vitamins (Vitamin A, C, and B6), protein, dietary fiber, folates and carbohydrates. Folates in beet has great health benefits, folates helps in growth and function of body, prevent the damage of blood vessels and lower the risk of heart diseases. Nitrates in beet root is good for blood vessels. It contain alpha-lipoic acid antioxidant compound that lower the blood sugar level and good for diabetic patient.

11)  Sweet potato

Sweet potatoes are underground stem tuber, 100 gram of sweet potato provides 86 calories.it is the source of starch, carbohydrates, crabs, vitamins (A, B6, C, and E), minerals (potassium and manganese). Carotenoids antioxidants, lower risk of breast, stomach and kidney cancers. Sweet potato reduce the blood glucose and LDL cholesterol level, it prevents from vitamin K deficiency.

12)  Onion

Onion belong to Allium family, 100 gram of onion provides 40 calories. It contain carbohydrates, crabs, vitamins (A, B6, C, E), minerals (potassium and manganese). Onion contain antioxidants like bets-carotene and flavonoid that also have anti-inflammation properties. These antioxidants lowers the cholesterol levels, blood pressure, reduces the risk of heart diseases and protect against blood clots.

13)  Turnip

Turnips is a root vegetable, 100 gram of turnip provides 40 calories. It contain fiber vitamins (K, A, C, E, B1, B3, B5, B6, B2 and B vitamins), minerals like (manganese, potassium, magnesium, iron, calcium and copper). They are also a good source of phosphorus, protein and omega-3 fatty acids. Fiber in turnip reduces inflammation in colon. Turnips provide potassium lower blood pressure and helps in arteries dilation. Antioxidant like 3, 3′-diindolylmethan lower the risk of cancer.

B)    Fruits

Fruits are the soft pulpy part of flowering plants and are rich source of minerals, folates, dietary fibers and vitamins. They have great nutritional values and have great benefits for health.

14)  Apple  

Apple (Malus domestica) is a nutritive edible fruit, 100 grams of apple serves 52 calories. It is the source of minerals (iron, potassium, sodium and magnesium), fibers, crabs, proteins and carbohydrates. Their nutritional values promotes the health, fibers in apple helps to lose weight. It contain antioxidant like vitamin B1 and E which helps in protein metabolism, polyphenol compound reduces the risk of cancer and heart diseases. Flavonoid in apple useful for reducing the cholesterol level and lower the blood pressure.

15)  Berries

Berries are the healthiest small pulpy fruits, 100 gram of blue berry serves 57 calories, and they are the source of minerals (iron, calcium, and magnesium, and potassium), vitamins (Vitamin C, B6), protein, dietary fiber, carbohydrates and traces of fats. The nutritional level helps in healthy living, as berries facilitates DNA repair and modulating the genes associated with aging and hence, delay the process of aging. Antioxidant properties of blueberries quench destructive oxygen and neutralize the free radicals. They lower the blood pressure, keeps the cholesterol level low and prevent from heart diseases.

16)   Pomegranate

Pomegranate is a delicious fruit belong to family Lythraceae, 100 gram of Pomegranate serves 83 calories, they are the source of minerals  ( iron 1%, calcium 3%, and magnesium 3%, and potassium 6%), vitamins (Vitamin  C 17%, B6 5 %), protein 3%, dietary fiber 16%, carbohydrates 6% and traces of fats. It is the rich source of vitamin C (L-ascorbic acid) which is essential for health of bones, muscles and cartilage. It helps in the absorption of iron and also in the healing of wounds. Pomegranates contain other antioxidants like anthocyanins and quercetin, which helps in repair of cell damage. Fibers in pomegranate improves improve digestion, and lower blood cholesterol level. It also maintain the blood pressure, reduces the risk of hypertension and cardiovascular diseases.

17)  Tomato

Tomato are the edible berry and have abundance of health promoting nutrients, 100 grams of tomato  serves 18 calories, they are the source of minerals  ( iron, calcium , magnesium, and potassium), vitamins (Vitamin  C and B6), protein, dietary fiber and carbohydrates. Tomatoes boost the longevity as it is the source of variety of antioxidants vitamins (C and E) flavonoid, lycopene and beta-carotene. Lycopene and beta-carotene have great importance for health as they prevent from heart attack and stroke. It also prevent from skin damage, and many cancer like lung, prostrate, and pancreatic. Lycopene is also good for eye and bones.

18)  Avocado

Avocado is light green fleshy fruit belongs to laurel family, 100 grams of avocado provides 160 calories. It is the constant source of minerals (iron, calcium and potassium), vitamins (Vitamin A and C), protein, dietary fiber, carbohydrates and fats. Eating avocado may increase the life span in many ways, monosaturated fats keeps the cholesterol in balance, as it lower the LDL cholesterol and enhance the HDL cholesterol level, which good for heart health. It contain phytochemical zeaxanthin and lutein that protect the eyes from UV damage. It gives protection from many cancer like cervical cancer, colon cancer and pancreatic cancer. Similarly, dietary fibers keeps the digestive track healthy.

19)  Banana

Banana is edible elongated fruit belongs to Musaceae family, per 100 gram of banana contain 89 calories, it is the rich source of nutrients it contain minerals (iron, calcium, magnesium and rich amount of potassium), vitamins (Vitamin B6 and C), protein, dietary fiber, carbohydrates and crabs. Banana benefited the health in many ways, as it is the rich source of potassium and have low level of sodium which prevent from many chronic heart diseases, potassium also help in testosterone production. It is used to treat diarrhea and asthma. It helps to loss body weight, cure the heart burns and protects from stomach ulcer.  

20)  Orange

Orange is citrus, pulpy fruit belongs to Rutaceae family, 100 gram of orange provides 47 calories. It is the source of vitamins (A, C and B6), minerals like potassium, calcium and iron, it also contain dietary fiber, carbohydrates and traces of protein. Orange is the best diet that contain fibers which helps in weight loss, it contain vitamin C, organic acid, minerals and flavonoid that prevents the skin damage, reduces the wrinkle and slower the process of aging. It lower the blood pressure and control the level of cholesterol.

21)  Plums

Plum is nutritional fruit, 100g of plum provides 46 calories. It is the source of vitamins (A, C, B6, K), minerals like (potassium, calcium, phosphorus, magnesium and copper), dietary fiber, carbohydrates and traces of fats. It is the source of antioxidant polyphenol helps in prevention of lung disease, Resveratrol which is assumed to increase the life expectancy, Anthocyanins reduces the risk of cancer and heart diseases. Potassium, calcium, phosphorus, magnesium and vitamin K improves the bone health.

22)  Grape fruits

Grape is a berry fruit, 100 gram of grape provides 67 calories. It is the source of vitamins (A, B, C), huge source of minerals like (potassium, calcium, iron, sodium, zinc, phosphorus and magnesium), dietary fiber, crabs and carbohydrates. Grapes contain resveratrol antioxidant, which decreases cholesterol levels and also prevent from heart diseases, and may increase the longevity. Anthocyanin, and catechin antioxidants combat against cancer, potassium lower the blood pressure.

C)  Seeds and nuts

Nuts and seeds are the rich source of nutrients and have great benefits for health.

23)  Walnut

Walnut is the healthy nutritive food, 100 gram of walnut provide 654 calories, it is the source of vitamins ( C, B6 and E), many minerals  (potassium, calcium, copper, phosphorus and iron), dietary fiber, folic acid, carbohydrates and fats. Alpha linolenic acid (ALA), is a type of omega-3 fatty acid that reduces inflammation. Walnuts in diet enhance the growth of beneficial gut bacteria that have great health benefits. It helps to reduce blood pressure and total cholesterol (LDL) level.

24)  Almond

Almond is healthy dietary food, 100 gram of almond provides 576 calories. It is the source of fibers, protein, carbohydrates, fats and many minerals (calcium, Iron, magnesium, phosphorous and potassium) and vitamin E. Using magnesium supplements in diet improves blood sugar level and almonds are suitable source of it. Vitamin E and other antioxidants in almond helps in prevention of oxidative damage or oxidative stress in the body which is cause by accumulation of free radicals in body. It also lower the risk of breast cancer.

25)  Pistachio

Pistachio nuts belongs to cashew family, 100 gram of pistachio serves 562 calories. It is the source of many nutrients, Protein, fibers, crabs, minerals (manganese, copper, phosphorus and potassium), vitamins (vitamin B1, B6) and fats. It is the source of antioxidant like Lutein, zeaxanthin, resveratrol and polyphenol that help to combat many diseases like heart diseases, promote the eye health, lower the cholesterol level, and prevent muscular degeneration.

26)   Peanuts

Peanuts or ground nuts belong to legume family, 100 gram of peanuts provides 567 calories. It is the source Protein, fibers, crabs, minerals (calcium, iron, phosphorus and potassium), vitamins (vitamin B1, B2, B3, B6, folates) and fats. It is the source of antioxidant protect the body’s cells from damage cause by free radicals. It is the source of monosaturated and polysaturated fats that is good for health and reduce the level of cholesterol, prevent from heart diseases and strokes. Peanuts are fiber-rich foods, these fibers lower the risk of heart disease, stroke, type 2 diabetes, obesity and keeps the cholesterol levels low in blood.           

27)  Pumpkin seed

Pumpkin seed nutritive source of food, 100 gram of seed provides 446 calories. . It contain plenty  of fibers, protein, carbohydrates, fats and many minerals like calcium, zinc, copper, iron, magnesium, manganese, phosphorous and potassium,  vitamin K, crabs, carbohydrates and fates. Pumpkins seeds contain carotenoids and vitamin E that have positive effects on health. Use of pumpkin seeds in diets reduce the risk of various cancer like lungs, breast, prostate, stomach and colon. Eating pumpkin seeds reduces the symptoms of hyperplasia BPH. It is helpful in controlling blood pressure and reducing the risk of heart diseases. Regulating blood sugar levels and good for bone health. Dietary fiber can increase the health of digestive system. Many antioxidants, materials (magnesium, zinc) and fatty acids good for heart healthy.                  

28)  Chia seed

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant, and 100 grams of flex seed serves 486 calories. It is the source of excessive nutrients including Fiber, Protein, minerals (magnesium, calcium, iron phosphorus, zinc and potassium), vitamins (vitamin B1, B3), fats (Omega-3 fats and Omega-6 fats) alpha-linolenic acid (ALA) and carbs. Chia seed good for health  in many way, it contain antioxidants chlorogenic acid, caffeic acid, myricetin, and kaempferol which have protective effects on heart and liver, these antioxidants also possess anticancer properties. It helps in lowering the total and LDL cholesterol level inn blood and hence reducing the risk of heart disease. Minerals in chia seed like magnesium, calcium, iron and phosphorus promote the bone health.

29)   Flax seed

Flex plant seed are generally known as flex seed, they the rich source of nutrients, 100 grams of flex seed serves 534 calories. It is the source of excessive nutrients including Fiber, Protein, minerals (magnesium, calcium, iron and potassium), vitamins (vitamin B1, B6) and fats (Monounsaturated fat Omega-3 fats and Omega-6 fats). Flax seed are the source of arginine and glutamine amino acids which promotes heart health and immune system. Flax seed promote the growth of gut bacteria. Soluble dietary fiber helps in regulation of blood sugar and cholesterol. Flax seed are also the source of ALA (alpha-linolenic acid) an essential fatty acid, which cannot produce by body on its own. Flax lignans reduces the blood pressure, oxidative stress, and inflammation in arteries.

30)  Hemp seed

Hemp seed obtain from Cannabis sativa, 100 gram of hemp provides 439 calories. It is the source of excessive nutrients including Fiber, Protein, minerals (magnesium, calcium, iron and potassium), vitamins (vitamin A, B1, B6, C) and fats.  Omea-3 are the useful fats, that lower the cholesterol in body, reduce the risk of heart health lower blood pressure. Cannabidiol (CBD) antioxidant promote the brain health. Minerals like magnesium helps to improve bone strength and reduce the risk of type 2 diabetes.

 

31)  Beans

Beans are the highly nutritive seed belongs to family Fabaceae. 100 g of beans provides 347 calories, they are also the great source of Fiber, Protein, minerals (magnesium, calcium, iron and potassium), vitamins (vitamin B and C) and traces of fats. Beans helps in promoting the healthy living in many ways, they stabilize blood sugar, reduce appetite and helps in weight loss. It protect against colon cancer. It is has dense starch source, beans act as an anti-diabetic source and helps in weight-loss. The antioxidants in beans helps to reduce cell damage caused by free radicals. This can lower your risk of cancer, sagging skin, and other signs of aging.

D)  Whole Grains   

       

32)  Rice

Rice (Oryza sativa) belongs to grass family, 100 gram of rice provides 130 calories.  It contain plenty of nutrients that includes, Protein, minerals (magnesium iron calcium and potassium), vitamins B1 (thiamine), vitamin B9 (folates), folic acid, dietary fibers, carbohydrates and crabs. Rice contain Resveratrol which an antioxidant, bioflavonoid have profound health benefits as its involve in to extend the life expectancy of an individual.

33)  Barley

Barley belongs to grass family, 100 grams of barley contain 354 calories. It is the source of Protein, minerals (magnesium iron, manganese phosphorous, sodium, calcium and potassium), vitamins B1 (thiamine), vitamin B9 (folates), dietary fibers, carbohydrates and crabs. Barley extend the life expectancy of an individual by reducing the risk of various diseases, it contain chemical like phytosterols, tocols and Flavonoids that lower cholesterol level and reduces the risk of cardiovascular diseases. Various minerals and fibers lower blood pressure, boost heart health and reduces the risk of cancer.

34)  Corn

Zea mays belongs to grass family, 100 gram of maize provides 86 calories, it is the source of  Protein, minerals (magnesium iron, manganese phosphorous, sodium, calcium and potassium), vitamins (A, B1, B5,B6, B9 and C), dietary fibers, amino acid  carbohydrates, crabs and others. Corn nutritional profile have great health benefits, phytochemicals in corn help to lower many chronic heart diseases, diabetes and improves digestive health.

35)  Wheat

Wheat cereal crop belongs to grass family, 100 gram of wheat contain 364 calories. Wheat is the source of many nutrients Protein, minerals (magnesium iron, manganese phosphorous, sodium, calcium and potassium), vitamins B, dietary fibers, amino acid, phytochemicals, carbohydrates, crabs. Nutritional profile of wheat helps in fighting aganist many heart diseases, respiratory diseases, diabetes and allergies and hence helps in longevity.  

36)  Oat meal

Oatmeal is the rich source of nutrients, 100 gram of oat meal provides 68 calories.  It is the source of various minerals, protein dietary fibers, crabs and vitamins.  Oat dietary fibers boost the immune system, it lower the level of LDL cholesterol and reduce the risk of heart diseases, vitamin E known to protect the body from damaging free radicals, phytochemicals in oat prevent from various age related diseases, crab act as anti-inflammatory compounds.

E)   Fatty fish

Oily fishes are the rich source of nutrients, as Japanese are the great consumer of fish and have high life expectancy.

37)  Salmon

Salmon have abundance of national values, 100 g of salmon provides 208 calories. It is the source of Protein, minerals (sodium, selenium, calcium, iron and potassium), vitamins (vitamin A, B6, B12 and C) and fats. Salmon favors the healthy living as it is the source of omega-3 which favors the heart health and brain health. Selenium in salmon promote the DNA synthesis and good for reproductive health. Salmon is great source of protein that helps in healing of tissue after injury, and helps in muscles and bones health.

38)  Mackerel

Mackerel is nutrition rich fish consumed worldwide, 100 grams of Mackerel provides 305 calories. It is the excellent source of vitamins (vitamin B1, B2 B3, B6, B12 and D), fats, protein and minerals (sodium, selenium, iodine calcium, iron and potassium). It promotes the health as it contain unsaturated fatty acid (omega-3, docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA)) that lower the risk of heart diseases, age related cognitive diseases like Alzheimer’s  diseases. It contain vitamin B12 and iron that prevents from anemia.

39)  Trout 

Trout is the rich source of nutrition, 100 gram of serves 141 calories. It is the great source of vitamins (vitamin A, B12 and D), fats, protein and minerals (calcium, potassium, magnesium and niacin). It has great health benefits, as it is the source of protein which is improves the health of muscle, bones, skin. Vitamin D helps in absorption of calcium improves bone health. Omega-3 favors the heart health.

40)   Albacore tuna

Albacore tuna is nutritive fish, 100 gram of it provides 130 calories. , It is the great source of vitamins (vitamin A, Band D), fats (unsaturated faty acid), protein and minerals (calcium, potassium, phosphorus, iodine and selenium). Omega-3 and linoleic lower the cholesterol level and prevent from heart diseases.

F)   Others

41)  Yogurt

Yogurt is the product of bacterial fermentation, 100 gram of it provides 59 calories. It contain minerals (calcium, potassium and magnesium), proteins, vitamins (vitamins B6 and B12,), riboflavin, crab and folates. It benefit the health in many ways as it lower the blood pressure, promotes the digestion, enhance  immunity by promoting the production of cytokine cells in intestine,  reduce the chances of colorectal cancer, and helps in prevention and treatment of osteoporosis.

42)   Green tea

Green tea is made from  Camellia sinesis leaves, although it have negligible source of calories, but it is the source of other nutriments, it contain many minerals potassium (K), calcium (Ca), phosphorus (P), and magnesium (Mg), as well as small quantities of manganese (Mn), zinc (Zn) and copper (Cu), vitamins (B2,C and  E), protein and other antioxidant .  It lower risk of heart disease, cancer, type 2 diabetes, Alzheimer’s and obesity. Antioxidants in green tea have been linked with longer telomeres, telomeres can be found at the end of chromosomes and protect DNA, as we aged size of telomeres gets shorten. L-theanine, amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps to reduce anxiety and makes you feel more relax.

43)  Black chocolates

Dark chocolates contain cocoa solid and cocoa butter without milk and milk’s better, it is slightly bitter in test. 100 of dark chocolates serves 505 kcal, it is the source of many nutrients minerals (zinc iron and magnesium), protein dietary fibers, carbohydrates and other antioxidant like flavonoid. It promotes the healthy livings as it is the source of antioxidant which lower the risk of heart diseases, diabetes, Alzheimer’s disease, Parkinson’s disease and cancer. It also improve brain function by promoting connection between neurons, lower blood pressure and cholesterol level.

44)  Mushroom

Mushrooms are the fleshy, spore bearing fungus having huge nutritional values. 100 g of mushroom provides 22 calories, it contain many minerals (potassium (K), zinc (Zn), selenium, calcium (Ca), phosphorus (P), sodium (Na), magnesium (Mg), and copper (Cu), vitamins (C and D), protein, folates, choline, niacin and other antioxidant. Mushrooms consumption decreased risk of breast cancer. It contain aromatase inhibitors inhibit the production of estrogen. Similarly, white and Portobello mushrooms reduce the risk of breast cancer. Mushrooms have found anti-inflammatory effects, enhanced the activity of immune cell, prevent DNA damage.  Beta-glucans in mushroom lower blood cholesterol levels. Beta-glucans occur in the cell walls of many mushrooms. Antioxidant also eliminates the toxin from body.

 

45)  Egg

Egg is the great source of nutrition, 100 g of egg provides 155 calories. , it contain many minerals (calcium (Ca), phosphorus (P), selenium, and zinc (Zn)), vitamins (A, B2, B5, B12, D E and K), protein, folates and fats. It contain high-density lipoprotein HDL that reduces the risk of heart related diseases. Lutein and zeaxanthin are the essential compound that fight against many diseases. Carotenoids in egg prevents from age related macular degeneration. Choline content of eggs helps in brain development and memory.

46)  Red wine

Red wine is good for health, 100 gram of red wine serves 85 calories. It is the source of carbohydrates, vitamin B6, minerals (iron potassium, and magnesium) and flavonoid. Use of it in diet increases longevity of an individual, it is the source of antioxidants like quercetin, resveratrol and proanthocyanidine that have disease fighting properties and combat against cardiovascular diseases. It contain lavonoids and phenols that have various health benefits.  

47)  Olive oil

Olive oil obtain from olive and have great nutritional importance. 100 g of olive provides 884 calories. It is the rich source of fats (monosaturated fatty acid), antioxidant and vitamins (E and K). Olive oil consumption linked with lower risk of death as it contain monounsaturated fats that lower the risk of heart diseases and blood pressure. Olive oil is the source of antioxidants like polyphenols that may help to protect against various age related diseases like Alzheimer’s disease, Parkinson’s disease, cancer and cardiovascular disease (CVD).

48)  Turmeric

Turmeric (Curcuma longa) contain compound called Curcumin, 100 gram of turmeric provides 354 calories it contain vitamin (C and B6) minerals Iron, Magnesium, Phosphorus, Potassium and Sodium.  Curcumin is a potent antioxidant and bioactive compound in turmeric which fight against many age related diseases like Alzheimer’s, heart related disease and various cancers.    

49)  Coffee

Coffee is obtain from coffee seed, it is poor source of calories however, it contain variety of dietary nutrients that includes, vitamin (B2, B5 and B6), minerals (calcium, sodium, potassium, and magnesium) and number of amino acid like glutamic acid, aspartic acid and glycine. Coffee reduces the risk of many diseases like type 2 diabetes, many neurodegenerative diseases like Parkinson’s disease, lower the blood pressure, and reduces the risk of liver cancer and other liver diseases.

50)  Coconut oil

Coconut oil is edible oil, 100 gram of it serves 862 calories, ketones in coconut oil helps in brain function and prevents from Parkinson’ s disease, lauric acid help in weight loss. Coconut oil improves the health of skin and hair. It also maintain the cholesterol level in blood