Tabouli salad is a famous Middle Eastern salad containing bulgur, fresh parsley, tomato, fresh limes, Green onion, olive oil and black pepper powder. Not only very popular in several countries in the Middle East, Tabouli salad also have popularity in Western cuisine as a healthy, vegetarian food. Here you will find all the benefits you can get from this nutritious salad. Tabouli salad benefits derived from the materials used in making tabouli salad. Only Bulgur that cooked in boiling water, except it the other material is still fresh. This is complete materials needed in serving tabouli salad:
- 1 oz (57g) Bulgur
- 2 Tomatoes
- 2 Fresh Limes
- 5 oz (100g) Green Onions
- 7 oz (198g) Fresh Parsley
- 1/4 Cup Olive oil
- Black Pepper Powder
How to make it?
- Soak Bulgur in Boiling water for 30 Minutes, Dice the tomatoes and the green onions.
- Mince the parsley.
- Combine diced tomatoes, green onions, parsley, in a large bowl.
- Using a strainer, transfer soaked bulgur into the bowl and Add Salt and pepper as preferred.
- Squeeze fresh limes into the bowl and Add olive oil.
- Stir thoroughly until all the ingredients are mixed well.
So, what the health benefits of tabouli salad?
Health Benefits Of Tatouli Salad From Bulgur (59g)
Bulgur is wheat cereals of various species. But most of it are durum wheat (Triticum durum) which chromosome 4 (tetraploid). Besides durum, other tetraploid wheat was emmer (Triticum dicocon), and kamut or QK-77 (Triticum polonicum). Emer and durum are descendants of wild wheat Triticum dicoccoides which is a natural cross pollination between wild wheat Triticum Urartu, with grass Aegilops searsii (syn: Aegilops speltoides), which are both diploid.
Bulgur rich in nutrients. Each 100 grams of bulgur contains: energy 1500 KJ (360 cal), 8 grams fiber, 12.5 grams protein, 69 grams carbohydrates, 1.75 grams of fat. And able to fill: 8 to 12 percent of vitamin B daily requirements, 55 percent of your daily manganese needs, and contains about 13 percent protein. In one bowl there are about six grams of protein. It will help you meet 11 percent of your daily protein needs
1. Keep the digestive system
Bulgur has a high fiber content. This is one reason why you should eat bulgur everyday. Bulgur contains eight grams of fiber in one cup. The amount is higher than a bowl of rice, where you are recommended to consume 25 grams per day and for women, while for men it takes 38 grams per day. Incorporate foods high in fiber in your diet, it is very important because the fiber helps your digestive system into health. And it will also help you to meet and prevent interruption of your blood sugar levels.
2. Helps metabolism
Besides being rich in fiber and low in calories, bulgur is also a good source of iron. Iron is an important mineral to help carry oxygen in the blood throughout your body. This will help the formation of collagen, and helps to boost your immune system. Eat one serving of bulgur will meet the needs of your iron is 8 milligrams. That means for women, you have to meet 10 percent of your daily requirement for iron and 22 percent for men.
3. Maintain bone health
bulgur is a tremendous source of manganese. In one bowl bulgur able to meet 55 percent of your daily manganese needs. Manganese is a mineral that is good for bone health support, thyroid health, and the health of your brain. Manganese also helps to control your blood sugar levels and help to absorb vitamins and minerals. Therefore, Manganese is an important source of minerals, and eat bulgur will help you make sure to get enough manganese.
Ulcer patients should avoid multiple sources of carbohydrates include sticky rice, noodles, rice, corn, tales, dodol and bulgur.
Health Benefits of Tatouli Salad From 2 Tomatoes
One medium sized tomato provides only 22 calories, 0 grams of fat and 5 grams of carbohydrates – including 1 gram of fiber, 3 grams of sugar, and 1 gram of protein. Tomatoes are fruits vegetables that rich in vitamin A and C and folic acid – 3 pieces of the most needed nutrients every day, especially for endurance. Tomatoes are still many provide a range of other nutrients, all of which are beneficial antioxidants include alpha lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.
4. Heart health
Fiber, potassium, vitamin C, and choline that found in tomatoes support a healthy heart. Increased intake of potassium coupled with a decrease in sodium intake is a dietary change that is most important to reduce the risk of cardiovascular disease.
In one study, people who consumed 4069 mg of potassium each day had a 49% lower the death risk from ischemic heart disease, compared to those with less or rarely consume.
5. Prevent various types of cancer
As a source of antioxidants and vitamin C are very good, tomatoes help to prevent and clean up free radicals that are known to cause cancer. In some study, Lycopene is the prevention of prostate cancer. According to the department of food science and human nutrition at the University of Illinois, Prof. John Erdman, Ph.D., there is a good support and a strong epidemiological increasing consumption of tomato products and a lower incidence of prostate cancer.
According to a study conducted by the Harvard School of Public Health’s Department of Nutrition, Consuming Beta-carotene has been shown to be associated inversely with the development of colon cancer in the Japanese population. High fiber intake coming from fruits and vegetables is associated with decreased risk of colorectal cancer
- Foods high in potassium such as tomatoes should be eaten in moderate amounts when using beta blockers.
- Consuming too much potassium could be dangerous for people with kidney function. Because if the kidneys are unable to excrete over potassium in the blood can be bad.
- People with problems stomach acid and ulcers may be experiencing increased symptoms, but in everyone can be different reaction.
Health Benefits of Tatouli Salad From 2 Fresh Limes
The nutrition facts of Limes Per 100 gram is Vitamin C 27 mg, Vitamin B1 0.04 mg, Protein 0.9 grams, Fat 0.2 grams, Carbohydrate 11.4 grams, Mineral 0.5 grams, Calcium 33 mg, Phosphorus 23 mg, Iron 0.4 mg, Ascorbic acid 49 mg, Energy 51 cal, Water 86 grams.
6. Assist in the collagen formation
One lime juice with a medium size contains about 30.7 mg of vitamin C. This is equivalent to 25% to 30% of the required daily intake. For information, a male smokers require approximately 125 mg of vitamin C per day, whereas for women smokers need about 110 mg of vitamin C per day. And for the men and women who are not smokers, intake of Vitamin C is needed about 90 mg and 75 mg per day.
Water-soluble vitamin is a vitamin that is essential to assist in the formation of collagen in cartilage, bone, and blood vessels. In addition, vitamin C is an antioxidant that can provide protection to the body against damage that can be caused by free radicals, as well as efficacious for strengthening the immune function against various diseases.
7. Prevent hypertension
In a medium sized lemon fruit also contains about 80 mg of potassium, 5mg magnesium and 15 mg of calcium. Our bodies need about 1000 mg to 1200 mg of calcium per day, and 1 orange juice at least been able to meet about 1% of those needs. If you lead a low-sodium diet, it’s important to get enough potassium intake to keep blood pressure that is not high. While magnesium and minerals in lime serves to assist the body in delivering energy, maintain muscle function and protein formation.
Lime can cause:
- headache and migraine. A study has found common cause of headache and migraine, the compound amino acid called tyramine stored in lime. This substance will increase blood flow to the brain is spontal causing migraine symptoms such as acute or chronic headaches.
- Increased levels of iron. Too much consumption of lime will encourage the digestive system to absorb iron exceed the normal limits. Excess iron from the amount needed by the body can cause disorders such as haemochromatosis.
- Abdominal pain. Excessive consumption of lime juice a day can cause abdominal pain due to stomach acid conditions for a long time, causing the mucous membranes tract an irritation.
Health Benefits of Tatouli Salad From 3.5 oz (100g) Green Onions
100 grams of green onion contains: energy 29 kilocalories, 1.8 grams protein, 5.2 grams carbohydrates, 0.7 grams fat, 55 milligrams of calcium, 39 milligrams phosphorus, and iron 7 milligrams. Also in Leek is also contained as much as 1365 IU of vitamin A, vitamin B1 0.09 milligrams and 37 milligrams of vitamin C.
8. Boost the immune system
Green onions contain high antioxidant quercetin and kemferfol. Both substances are good for the skin and can increase the body’s immunity. It is very good to fight diseases such as colds, fever, and flu.
9. Maintaining eye health
The eye is one of the members of the body becomes very important senses. So we have to maintain their health. Tomatoes are good for the eyes, scallion, too. In one of the green onions are pro-vitamin A content of as much as 24 mg. This amount is sufficient 2.6% of the required daily intake of 3.4% of men and women need.
10. Good for pregnant women
Green onions contain high enough of folic acid. It is needed at prenagency to optimize developing the fetal and improve intelligence. Pregnant women who will be vulnerable miscarriage folate deficiency and fatigue.
Carbohydrates in onion can cause gas and bloating. Green onions, especially if consumed raw, can worsen heartburn to people who suffer from gastric reflux disease or chronic heartburn. According to study in the American Journal of Gastroenterology. Green onions contain high amounts of vitamin K, which can lower blood function.
Health Benefits of Tatouli Salad From 7 oz (198g) Fresh Parsley
100g of Fresh Parsley contain:
Calories (kcal) 36, Total Fat 0.8 g, Sodium 56 mg, 554 mg potassium, Total Carbohydrate 6 g Dietary fiber 3.3 g, 0.9 g sugar, 3 g Protein, Vitamin A 8424 IU, vitamin C 133 mg, Calcium 138 mg Iron 6.2 mg, 0.1 mg of vitamin B6, Magnesium 50 mg
Parsley contains folic acid is effective in preventing the growth of cancer cells in the body. In fact, research shows that eating parsley can reduce the risk of cervical cancer and colon cancer. If you do not like the taste, is now available parsley in the form of essential oils that you can mix into your food.
12. healthy digestion
Digestive problems can happen to anyone, there is different cause of it, but main causes from the shortage of vegetable and fruit intake. Therefore, it is advised that you routinely add parsley in any of your food menu, with the aim to help the digestive system and prevent gastrointestinal problems.
13. healthy kidneys
Kidney is one organ that is very important to be maintained health. For that, you are strongly advised to consume parsley regularly, based on several studies that show if Parsley can help to improve the performance of your kidneys. Not only that, parsley is also believed to help to prevent urinary tract infections issues.
Although very good for maintaining healthy kidneys, but for those of you who suffer from kidney stones, you are strongly advised to avoid parsley, because it will make your disease getting worse.
Health Benefits of Tatouli Salad From 1/4 Cup Olive Oil
The energy rich; 100 g of oil to produce 884 calories, monounsaturated fatty acids and saturated fatty acids qualifies as one of the healthiest oils to be consumed.
14. Keeping Heart Health
Olive oil contains unsaturated fat that can be helpful in controlling the bad cholesterol in our bodies and can help increase good cholesterol, it is no wonder this oil can maintain heart health.
15. Preventing Cancer
Olive oil contains high antioxidants, thus can prevent cancer and could also help to reduce the risk of esophageal cancer. Hodroksitirosol compounds that exist in a very good antioxidant help to stabilize blood sugar levels in the body so that it can later be useful in preventing abnormal cell growth causing cancer.
16. Healthy Intestine
Oleuropein aglycone compounds contained in olive oil may keep the blood supply to the intestine. The compound can reduce the risk of bowel tissue damage caused by ischemia symptoms or lack of blood flow in the cell.
No information that might be a hint about how olive products for pregnant or lactating mothers. Do not use olive oil in mount greater than the food.
Health Benefits of Tatouli Salad From Black Pepper Powder
100 g of Black Pepper Powder containt: Total carbohydrates 65 g, Vitamin E 1.1 mg, Vitamin B6 298 mcg, Vitamin K 168 mc, Vitamin A 560 IU, calcium 454 mg, Fluoride 35 mcg, and magnesium 175 mg.
17. Prevent cancer
Pepper may help prevent cancer. The study by the University of Michigan Cancer Center, showed that black pepper can prevent the development of breast cancer tumors. They found that the content of piperine in black pepper give it an important role in preventing cancer. Then when combined with turmeric that have anticancer properties will increasingly higher yielding securities.
18. Aids digestion
Black pepper helps in digestion because of the content of piperine from black pepper stimulates the appetite for a signal from the stomach in order to produce more hydrochloric acid. It is essential for digesting proteins and other food that has been in the belly. When there are foods that is not digested properly it will cause flatulence, indigestion, diarrhea, constipation and acidity in the body. Hydrochloric acid is secreted in excess will help to prevent this condition. In case of helping digestion, add one tablespoon (depending on the number of servings of food that is being prepared) fresh ground pepper to eat while cooking. It will add flavor to the dish and keep the stomach to stay healthy.
Black pepper can upset your stomach or caused digestive problems. Thus, patients who suffer from digestive disorders should avoid black pepper. If you are pregnant, your body will be sensitive to spices. So if you feel addicted to the taste, can be added to a favorite dish but in a minimal amount. Because the hot and spicy taste of pepper can be transferred into breast milk.
So if you want to eat Tabouli salad, just adjust the composition to keep it safe for your health.