My Personal Hygiene Herb Pharmacology

Asparagus nutrition facts
Asparagus has been revered by ancient Greek and Romans as a prized delicacy. One of the oldest recorded vegetables; it is thought to have originated along the coastal regions of eastern Mediterranean and Asia Minor areas. Botanically this herbaceous perennial plant belongs to the Liliaceae family, of the genus, A. officinalis; a very large genus which also includes onion, garlic, tulip, daffodil …etc.
This spear vegetable is now grown as major commercial crop in China, Europe, Peru, Australia, and USA.



Asparagus spears.
(Photo courtesy: muffet)
A.officinalis- note for an erupting shoot. Young shoots erupting from the soil. (Photo courtesy: net_efekt)




To cultivate, asparagus crowns are planted by early spring grows into tall branched stems bearing fine fern-like green needles (phylloclades) giving the plant an overall feathery appearance. The plant can also be established by transplanting of 10-12 week-old seedlings or direct seeding. A fully-grown plant reaches about 5 feet in height. Young scaly edible spears emerge from the extensive matted root systems, which are ready for harvesting by early spring.
In general, 7 to 9 inches long young shoots are harvested by either snapping or using a paring knife, cutting close to the ground level. There is no need to cut asparagus shoots far below the soil with a knife. This may injure other erupting buds on the crown. The stump that is left in the soil after snapping dries up and disintegrates. Warm weather makes the spears tip to open prematurely, which may reduce their flavor and quality. Asparagus is normally harvested once a year over a 8 to 10 week period.
White or blanched asparagus (spargel) spears are produced by covering erupting shoots with a mound, depriving them of sunlight. This method, like in endive, makes the shoots turn pale through inhibition of photosynthesis. Oftentimes, its blanched spears are preferred in Europe due to their delicate taste and pleasant flavor.

Health benefits of Asparagus
Asparagus is a very low calorie vegetable. 100 g fresh spears give only 20 calories. More calories will be burnt to digest than gained, the fact, which fits into the category of low calorie or negative-calorie vegetables.
In addition, the spears contain moderate levels of dietary-fiber. 100 g of fresh spears provide 2.1 g of roughage. Dietary fiber helps control constipation conditions, decrease bad (LDL) cholesterol levels by binding to it in the intestines, and regulate blood sugar levels. Studies suggest that high-fiber diet help cut down colon-rectal cancer risks by preventing toxic compounds in the food from absorption.
Its shoots have long been used in many traditional medicines to treat conditions like dropsy and irritable bowel syndrome.
Fresh asparagus spears are the good source of anti-oxidants such as lutein, zea-xanthin, carotenes, and crypto-xanthins. Together, these flavonoid compounds help remove harmful oxidant free radicals from the body protect it from possible cancer, neuro-degenerative diseases, and viral infections. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 2150 µmol TE/100 g.
Fresh asparagus are rich in folates. 100 g of spears provide about 54 µg or 14% of RDA of folic acid. Folates are one of the important co-factors for DNA synthesis inside the cell. Scientific studies have shown that adequate consumption of folates in the diet during pre-conception period and during early pregnancy, help prevents neural tube defects in the newborn baby.
The shoots are also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
Fresh asparagus also contains fair amounts of anti-oxidant vitamins such as vitamin-C, vitamin-A, and vitamin-E. Regular consumption of foods rich in these vitamins helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Its shoots are also good source of vitamin K; provide about 35% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
Asparagus is good in minerals, especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for cellular respiration and red blood cell formation.




See the table below for in depth analysis of nutrients:

Asparagus (A. officinalis), raw,
Nutrition value per 100 g.
ORAC value 2150
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 20 Kcal 1%
Carbohydrates 3.38 g 2.5%
Protein 2.20 g 4%
Total Fat 0.12 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
Vitamins
Folates 52 µg 13%
Niacin 0.978 mg 6%
Pantothenic acid 0.274 mg 5%
Pyridoxine 0.091 mg 7%
Riboflavin 0.141 mg 11%
Thiamin 0.143 mg 12%
Vitamin C 5.6 mg 9%
Vitamin A 756 IU 25%
Vitamin E 1.13 mg 7.5%
Vitamin K 41.6 µg 35%
Electrolytes
Sodium 2 mg

Garlic nutrition facts
Since time immemorial, garlic has been recognized in almost all the cultures for its medicinal as well as culinary properties. This wonderful herbal plant, grown for its underground root or bulb, contains health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and cancers.
This root herb plant belongs within the family of Alliaceae of the genusm, Allium; and scientifically known as Allium sativum. It is believed to be originating in the mountainous Central Asian region from where it has spread all over the temperate and subtropical regions around the world.



Garlic bulbs with individual "cloves".


Allium sativum is a perennial crop and is grown by methods similar to those used in growing onions. Fully-grown plant reaches about 50 to 60 cm in height and bears underground bulbous root containing about 8-20 bulblets known as cloves. The whole bulb is encased by several layers of white or mauve-tinged thin papery coverings.

Young garlics growing in the pots.
Several cultivar varieties exist from extra-large elephant garlic to small sized solo garlic. Allium oleraceum or field garlic is a wild, tall variety commonly grown in the United Kingdom.
Unlike in onion, garlic flowers are sterile and therefore do not produce seeds. New plants generally are grown from implanting the individual sections of the bulb.


Health benefits of Garlic
Strong flavored, garlic cloves contain many noteworthy phyto-nutrients, minerals, vitamins, and antioxidants that have proven health benefits. Total measured antioxidant strength (ORAC value) is 5346 µmol TE/100 g.
Its bulbs contain organic thio-sulfinite compounds such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide that can form allicin by enzymatic reaction, which is activated by disruption of bulb (like crushing, cutting, etc.).
Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme within the liver cells.
Further, allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring a reduction in the total blood pressure. It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease the overall risk from coronary artery disease (CAD), peripheral vascular diseases (PVD) and stroke.
Research studies also found that consumption of garlic is associated with a possible decrease in the incidence of stomach cancer.
Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities.
Garlic is an excellent source of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral, and is an important cofactor for antioxidant enzymes within the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.
It contains many flavonoid anti-oxidants like carotene beta, zea-xanthin, and vitamins like vitamin-C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Garlic cloves have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance)

95% of vitamin B-6 (pyridoxine),
52% of vitamin C,
33% of copper,
21% of iron,
18% of calcium,
26% Selenium, and
73% of manganese
but no cholesterol.


See the table below for in depth analysis of nutrients:

Garlic (Allium sativum), Nutrient value/100 g.
Total-ORAC value 5346 µmol TE/100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 149 Kcal 7.5%
Carbohydrates 33.06 g 25%
Protein 6.36 g 11%
Total Fat 0.5 g 2%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
Vitamins
Folates 3 µg 1%
Niacin 0.700 mg 4%
Pantothenic acid 0.596 mg 12%
Pyridoxine 1.235 mg 95%
Riboflavin 0.110 mg 8%
Thiamin 0.200 mg 17%
Vitamin A 9 IU

Garlic nutrition facts
Since time immemorial, garlic has been recognized in almost all the cultures for its medicinal as well as culinary properties. This wonderful herbal plant, grown for its underground root or bulb, contains health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and cancers.
This root herb plant belongs within the family of Alliaceae of the genusm, Allium; and scientifically known as Allium sativum. It is believed to be originating in the mountainous Central Asian region from where it has spread all over the temperate and subtropical regions around the world.



Garlic bulbs with individual "cloves".


Allium sativum is a perennial crop and is grown by methods similar to those used in growing onions. Fully-grown plant reaches about 50 to 60 cm in height and bears underground bulbous root containing about 8-20 bulblets known as cloves. The whole bulb is encased by several layers of white or mauve-tinged thin papery coverings.

Young garlics growing in the pots.
Several cultivar varieties exist from extra-large elephant garlic to small sized solo garlic. Allium oleraceum or field garlic is a wild, tall variety commonly grown in the United Kingdom.
Unlike in onion, garlic flowers are sterile and therefore do not produce seeds. New plants generally are grown from implanting the individual sections of the bulb.


Health benefits of Garlic
Strong flavored, garlic cloves contain many noteworthy phyto-nutrients, minerals, vitamins, and antioxidants that have proven health benefits. Total measured antioxidant strength (ORAC value) is 5346 µmol TE/100 g.
Its bulbs contain organic thio-sulfinite compounds such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide that can form allicin by enzymatic reaction, which is activated by disruption of bulb (like crushing, cutting, etc.).
Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme within the liver cells.
Further, allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring a reduction in the total blood pressure. It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease the overall risk from coronary artery disease (CAD), peripheral vascular diseases (PVD) and stroke.
Research studies also found that consumption of garlic is associated with a possible decrease in the incidence of stomach cancer.
Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities.
Garlic is an excellent source of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral, and is an important cofactor for antioxidant enzymes within the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.
It contains many flavonoid anti-oxidants like carotene beta, zea-xanthin, and vitamins like vitamin-C. Vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Garlic cloves have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance)

95% of vitamin B-6 (pyridoxine),
52% of vitamin C,
33% of copper,
21% of iron,
18% of calcium,
26% Selenium, and
73% of manganese
but no cholesterol.


See the table below for in depth analysis of nutrients:

Garlic (Allium sativum), Nutrient value/100 g.
Total-ORAC value 5346 µmol TE/100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 149 Kcal 7.5%
Carbohydrates 33.06 g 25%
Protein 6.36 g 11%
Total Fat 0.5 g 2%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
Vitamins
Folates 3 µg 1%
Niacin 0.700 mg 4%
Pantothenic acid 0.596 mg 12%
Pyridoxine 1.235 mg 95%
Riboflavin 0.110 mg 8%
Thiamin 0.200 mg 17%
Vitamin A 9 IU

Ginger root nutrition facts
Ginger root is a popular root herb of culinary as well as medicinal importance. The root still finds a special place in many traditional Indian and Chinese medicines for its unique phyto-chemicals that are known to have disease preventing and health promoting properties.
The spicy root is actually an underground rhizome of small herb plant belonging to the Zingiberaceae family, of the genus: Zingiber.
Scientific name: Zingiber officinale.



Ginger herb. Fresh ginger root.
Note for knobby surface.


The ginger herb is thought to originate in the Himalayan foothills of North India. Today, it is widely grown all over the world as a major commercial crop. Ginger plant grows to about a meter in height. Completely grown plant features thin grass like dark-green leaves and small yellow flowers.
Its root features knotty finger-like projections that grow downward from the ground surface. Fresh raw root has a silver gray outer surface. Cut sections feature creamy white, yellow, or red-colored crunchy flesh depending upon the variety. The root often contains fibrils running through its center, especially in over-matured. Its pungent, spicy and aromatic smell is due to essential oils and phenolic compounds such as gingerols and shogaols.
Galangal (Alpinia galanga), also known as blue ginger, is closely related herb that is used extensively in East Asian regions, especially in Thailand, Malaysia, and Indonesian cuisine. Galangal has mild, subtle flavor and less pungent than ginger.

Health benefits of ginger root
Ginger has been in use since ancient times for its anti-inflammatory, carminative, anti-flatulent, and anti-microbial properties. Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of ginger root is 14840 µmol TE/100 g.
The root contains health benefiting essential oils such as gingerol, zingerone, shogaol, farnesene, and small amounts of β-phelladrene, cineol, and citral. Gingerols help improve the intestinal motility and have been anti-inflammatory, painkiller (analgesic), nerve soothing, anti-pyretic as well as anti-bacterial properties. Studies have shown that it may reduce nausea induced by motion sickness or pregnancy and may help relieve migraine headache.
Zingerone, a chemical compound which gives pungent character to the ginger root, is effective against E.coli induced diarrhea, especially in children.
This herb root only has 80 calories per 100 g and contains no cholesterol. Nonetheless, it composes many essential nutrients and vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B-5) that are required for optimum health.
Furthermore, the herb also contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Medicinal uses
Ginger root slices, boiled in water with added lemon or orange juice, and honey, is a popular herbal drink in ayurvedic medicine to relieve common cold, cough, and sore throat.
Its extraction is used as a vehicle to mask bitterness and after-taste in traditional ayurvedic preparations.
Gingerols increase the motility of the gastrointestinal tract and have analgesic, sedative, anti-inflammatory, and antibacterial properties. Studies have shown that it may reduce nausea caused by motion sickness or pregnancy and may relieve migraine.




See the table below for in depth analysis of nutrients:

Ginger root (Zingiber officinale),
Fresh, Nutrient value per 100 g
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 80 Kcal 4%
Carbohydrates 17.77 g 13.5%
Protein 1.82 g 3%
Total Fat 0.75 g 3%
Cholesterol 0 mg 0%
Dietary Fiber 2.0 g 5%
Vitamins
Folates 11 µg 3%
Niacin 0.750 mg 4.5%
Pantothenic acid 0.203 mg 4%
Pyridoxine 0.160 mg 12%
Vitamin A 0 IU 0%
Vitamin C 5 mg 8%
Vitamin E 0.26 mg 1.5%
Vitamin K 0.1 µg 0%
Electrolytes
Sodium 13 mg 1%
Potassium 415 mg 9%
Minerals
Calcium 16 mg 1.6%
Copper
Iron 0.60 mg 7.5%
Magnesium 43 mg 11%
Manganese 0.229 mg 10%
Phosphorus 34 mg 5%
Zinc 0.34 mg 3%
Selection and storage

Fresh ginger roots in a market.
Ginger plant can be grown at home garden or as potherb so that its fresh roots and leaves are readily available for immediate use. In the store, however, choose the organic, fresh root over the dried form, since it is superior in quality and flavor.
Fresh roots should feature heavy in hand, stout, juicy, has grey-yellow peel and free from dark spots or mold. Dried, powdered, or ground root can also be found in these stores; however, they may contain significantly reduced levels of volatile oils like gingerols.
Fresh root can be kept in the refrigerator for up to a month or so. Powdered/ground ginger should be stored in the refrigerator in airtight containers.

Culinary use
Wash fresh ginger root in cold running water or rinse for few minutes to remove any sand, soil or pesticide residues. Fresh-root has pungent flavor and spicy, peppery taste that hit the palate and nostrils. In order to keep the fragrance and flavor intact, it is generally added at the last moment in the cooking recipes, since prolonged cooking results in evaporation of essential oils.
Fresh or dried ginger root along with garlic, cilantro, onion, tomato, cumin and mustard seeds made to a flavorful curry paste which is then added to variety of vegetable, meat and curry/soup preparations.
The herb root is also used in the preparation of mango, lemon and spondias (ambara in India) pickles.
Fresh root can be used in the preparation of variety of spicy snacks, candies, and ginger bread in food industry.
Ginger tea is a popular drink in many Asian countries.

Safety profile
Ginger stimulates many secretary glands in the body; it has "sialogogic" effect (increases salivary juice secretion in the mouth) on salivary glands; increase bile secretion and its release. Therefore, the root may be contraindicated in patients with history of gallstones.
Ginger root is also known to potentiate the toxicity of anti-coagulant drug warfarin, resulting in severe bleeding episodes.

Borage nutrition facts
Borage or bee plant is one of the chosen culinary herbs used by our grandmothers to make their meals look and taste better, be it to make popular green sauce, to garnish salads or to pamper children with candied flowers! This ancient garden herb exudes a characteristic cucumber-like aroma to the recipes it added to...thus making it as one of the most sought-after herbs in the households.
Botanically, it belongs to the family of Borabinaceae, of the genus; Borago and has the scientific name: Borago officinalis. The herb is known also as starflower, since it bears five-petal, deep-blue, star-shaped beautiful flowers in clusters. Some of the other common names include bee bread, burrage, common-bugloss...etc.



Borage (Borago officinalis). Note for large, oval dark green leaves with star shaped deep-blue flowers.
Photo courtesy: kthread



Borage is annual hollow stemmed plant with bristly hairs and reaches about 75-90 cm in height. It grows in plentiful all over the wild highlands of Eastern Europe and Asia Minor regions.
The plant features broad oval shaped dark green fuzzy leaves. In general, its leaves are harvested from the plant just after the flower buds form but before flowering. Younger leaves are used in salads while older leaves used as greens. However, as the plant gets older, the leaves get tougher, larger, more fuzzy, and bitter in taste.


Health benefits of borage
• Borage is one of very popular culinary herb, especially in Mediterranean countries. The herb contains many notable phyto-nutrients, minerals, and vitamins that are essential for optimum health and wellness.
• The herb parts contain essential fatty acid gamma-linolenic acid (GLA), typically in concentrations of 17-20%. Linolenic acid is omega-6 fatty acid that plays a vital role in restoration of joint health, immunity, and healthy skin and mucus membranes.
• Fresh burrage herb has high levels of vitamin C (ascorbic acid); provide 35 mg or 60% of RDA per 100 g. Vitamin C is one of the powerful natural anti-oxidant help remove harmful free radicals from the body. Along with other anti-oxidants, it has immune booster, wound healing and anti-viral effects.
• Burrage herb contains very high levels of vitamin A (140% of RDA) and carotenes. Both these compounds are powerful flavonoid anti-oxidants. Together, they act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
• Vitamin A is known to have antioxidant properties and is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin A and carotenes are known to help the human body protect from lung and oral cavity cancers.
• The herb has a good amount of minerals like iron (41% of RDA), calcium, potassium, manganese, copper, zinc, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is an important co-factor for cytochrome oxidase enzyme in the cellular metabolism. In addition, being a component of hemoglobin inside the red blood cells, it determines the oxygen-carrying capacity of the blood.
• Further, the herb is one of the good sources of B-complex vitamins, particularly rich in niacin (vitamin B-3). Niacin helps lower LDL cholesterol levels in the body. In addition, it has riboflavin, thiamin, pyridoxine, and folates in adequate levels. These vitamins function as co-factors in the enzymatic metabolism inside the body.





See the table below for in depth analysis of nutrients:

Borage herb (Borago officinalis), fresh leaves,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 21 Kcal 1%
Carbohydrates 3.06 g 2.35%
Protein 1.80 g 3%
Total Fat 0.70 g 2%
Cholesterol 0 mg 0%
Vitamins
Folates 13 µg 3%
Niacin 0.900 mg 25.5%
Pantothenic acid 0.041 mg 1%
Pyridoxine 0.084 mg 6.5%
Riboflavin 0.150 mg 12%
Thiamin 0.060 mg 5%
Vitamin A 4200 IU 140%
Vitamin C 35 mg 60%
Electrolytes
Sodium 80 mg 5%
Potassium 470 mg 10%
Minerals
Calcium 93 mg 9%
Copper 0.130 mg 15%
Iron 3.30 mg 41%
Magnesium 52 mg 13%
Manganese 0.349 mg 15%
Zinc 0.20 mg 2%
Selection and storage
Borage should be fresh for use in salads and in cooking. While buying from the markets look for fresh herb leaves with stout succulent stem and delicate cucumber flavor, which emanate when you hold the plant from short distance. Like other greens such as spinach, borage can stay fresh only for few days and looses flavor rather sooner. Unlike other herbs like oregano, where dry-leaves and powder can be added to cuisine, dried borage leaves are out of flavor and therefore, avoided.
Avoid sunken, yellow or dried leaves as they are out of flavor and taste.
Once at home, store borage as you do it for spinach or like any other greens.

Preparation and serving methods:
Wash fresh herb in cold running water or rinse for few minutes to remove any dust or any pesticide residues. The herb can be used in large quantities like green vegetables. Remove tough leaves and stem using paring knife.
Here are some cooking tips:

Mediterranean green sauce-salsa verde.
Photo courtesy: toyohara

• Young tender borage leaves add flavor of cucumber to salads.
• Mature leaves can be used as a green vegetable in much the same way as spinach. It mixes well with other greens, french beans, carrots, potato, tomato, etc.
• Tender leaves used to make cool juice with added lemonade.
• Borage flowers are often cooked in batter as fritters. They can also be candied.
• Borage is one of the common ingredients along with parsley, chervil, chives, watercress, sorrel, and salad-burnet in the preparation of traditional German green sauce.
• Fresh herb can also be added to sausages, pizza and in poultry stuffing.
• Borage tea is popular refreshing drink in the European countries.

Medicinal uses of borage herb
• Borage herb parts, especially its seeds contain notable health benefiting essential oil such as gamma-linolenic acid. This omega-6 fatty acid (18:3 fats) has recommended in the treatment of arthritis, dermatitis, pre-menstrual painful conditions... etc.
• An infusion of leaves and seeds is used in traditional medicines to increase breast milk production in the nursing mothers. (Medical disclaimer)

Safety profile
The herb contains certain compounds in it which when taken in large quantities may affect kidney functions (possible diuretic effect).