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Sunday, 20 November 2016

HEALTH BENEFITS OF SWEET POTATOES

Not only are sweet potatoes readily available, inexpensive, and delicious, they have many other benefits for your health
They are high in vitamin B6.Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.
 They are a good source of vitamin CWhile most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer
They are a good source of vitamin D, which helps build healthy bones.
.Vitamin D is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency.
Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland. 
 Sweet potatoes contain iron and support a healthy immune system.
Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.
  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.
Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat.Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. The impact of steaming is particularly interesting, since only two minutes of steaming have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn't limited to the food's appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.Most dry beans and tubers have their own unique storage proteins. Soybeans have glycinins, potatoes have patatins, yams have dioscorins, and corn has zeins. While researchers have long been aware of sporamins—storage proteins in sweet potato—only recently has research shown some of their unique antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.
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Monday, 14 November 2016

HEALTH BENEFITS OF KIWI

 Kiwi is a surprising little fruit, and is unlike any other. First, it's small and light brown in color with a fuzzy skin surface. Inside, the fruit is not only lime green and studded with tiny black seeds in an oval pattern when sliced, but it's also delicious, rather like the flavor of a strawberry. Peeled, sliced, and chilled, kiwi is an excellent addition to any fruit salad combination or by itself.The various health benefits of kiwi include;
Helping the  Digestion with Enzymes Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple.
 Helps Manage Blood Pressure Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.
 Protects from DNA Damage A study by Collins, Horska and Hotten showed that the unique combination of antioxidants in kiwi helps protect the cell DNA from oxidative damage. Some experts suggest this can help prevent cancer.
 Boosts Your Immunity Kiwi’s high vitamin C content along with other antioxidant compounds has been proven to boost the immune system.
Better Sleep: According to a study on the effects of kiwifruit consumption on sleep quality in adults with sleep problems, it was found that kiwi consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances.
Protection against Asthma Eating vitamin C-rich fruit such as kiwi may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing.A study published in Thorax that followed over 18,000 children aged 6-7 years living in Central and Northern Italy found that those eating the most citrus and kiwifruit (5-7 servings per week) had 44% less incidence of wheezing compared to children eating the least (less than once a week). Shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25%, and runny nose by 28%.
Children who had asthma when the study began appeared to benefit the most, and protective effects were evident even among children who ate fruit only once or twice a week.
 Supports Weight Loss Kiwi’s low glycemic index and high fiber content means it will not create a strong insulin rush like other fruit with high sugar contents—so the body will not respond by storing fat.
 Improves Digestive Health Kiwis are a great source of fiber. This prevents constipation and other intestinal problems. Numerous studies have reported that the kiwi may have a mild laxative effect and could be used as a dietary supplement especially for elderly individuals experiencing constipation. Regular consumption of kiwifruit was shown to promote bulkier, softer and more frequent stool production.
 Helps Clean Out Toxins The fuzzy fiber of kiwi helps bind and move toxins from your intestinal tract.
Juicy kiwi fruit on wooden background
Helps Fight Heart Disease Eating 2 to 3 kiwis a day has been shown to reduce the potential of blood clotting by 18 percent and reduce triglycerides by 15 percent. Many individuals take aspirin to reduce blood clotting, but this causes many side effects including inflammation and intestinal bleeding. Kiwi fruit has the same anti-clotting benefits with no side effects, just additional health benefits.
 Suitable For DiabeticsKiwi is in the ‘low’ category for glycemic index, meaning it does not raise your blood sugar quickly. It has a glycemic load of 4 which means it is safe for diabetics.
 Protects Against Macular Degeneration and Other Eye Problems Macular degeneration is the leading cause of vision loss in older adults. A study on over 110,000 men and women showed that eating 3 or more servings of fruit per day decreased macular degeneration by 36 percent. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin—both of which are natural chemicals found in the human eye. Although both fruits and vegetables were studied, this same effect was not shown for vegetables.
 Creates Alkaline Balance Kiwi is in the “most alkaline” category for fruits, meaning it has a rich supply of minerals to replace the excess of acidic foods most individuals consume. A few of the benefits of a properly acid/alkaline balanced body are: youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis and reduced osteoporosis.
 Protects the Skin Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration.
Tastes Delicious Kiwis look and taste great. Kids often love them because they are so different from most fruits.For nutritional balance it is always good to eat a variety of foods. Each food has its own unique qualities and powers. The trouble with most people’s diet is that we eat such a limited number of foods, which limits the amount of nutrients we get.
 Has Fewer Pesticides Kiwi fruit is on the list of foods that are generally safe from a lot of pesticide residues. For 2016 it came in with the top 10 safest foods. While it is always good to support organic when you can as a matter of principle, it’s also good to know whether there is a big danger if organic is not available or viable for you.
Originating in China, proliferated in New Zealand and now cultivated across the globe, kiwi is a sweet little fruit that expands the diversity of your fruit plate by its color, flavor, and health advantages.

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Saturday, 5 November 2016

Health benefits of Bitter leaf

Studies conducted at the University of Texas have concluded that incorporating bitter leaf into your routine diet could reduce risk factors for such health conditions as breast cancer and type II diabetes. It is normal for African cuisine to contain bitter leaf as an ingredient. Even though it is called bitter, the taste is actually described as having a mild flavor. Bitter leaf carries several health benefits for many people around the globe who consume it regularly.

Even though many people are very familiar with bitter leaf, this type of food ingredient may be completely new to others. This food will grow anywhere, unlike other leaves that require specific temperatures and locations in order to maintain growth. Therefore, these leaves are able to flourish in any location.
Bitter leaf  is also known as Veronia Amygdalina in scientific parlance. It can be cooked ,juiced or chewed raw it is rich in proteins vitamins and minerals.
Battles against breast cancerAccording to BreastCancer.org, over 10 percent of all American females will develop breast cancer. In order to lower chances of developing breast cancer, maintaining a healthy weight, remaining physically active and maintaining a healthy diet are a few things that you can do. Adding bitter leaf in addition to that routine may also lessen the risk of breast cancer, according to the February 2004 edition of Experimental Biology and Medicine.
The plant has been widely used and recognized for its efficacy in preventing malaria .Drinking the juice alone is an antidote for malaria.consumption of the plant is helpful in increasing milk production in breast feeding mothers.It is also useful in treating sleeplessness. and boosting immune function,and management of cough.
Lowers cholesterol 
Using a bitter leaf extract supplement on animals during a study decreased bad (LDL) cholesterol by nearly half, while simultaneously raising good (HDL) cholesterol levels. There are no studies, however, providing a definitive determination of how bitter leaf will effect a human body's cholesterol levels.
Lymphatic cleanse
If you are a smoker or someone who is breathing second hand smoke, using bitter leaf is helpful for acting as a shield against the pollutants that pour from cigarettes while burning. Through the consumption of bitter leaf juice, smokers and those breathing second hand smoke can help protect themselves against the health dangers associated with the habit.
Contains essential fatty acids

It is important for a person's diet to contain linolenic and linoleic acid, because the body is unable to make them. Bitter leaf is able make these fats. According to a study in the American Journal of Clinical Nutrition, when people consumed large quantities of linolenic and linoleic acid, they were at the lowest risk for cardiovascular disease when compared to those who did not.
High in antioxidants

Oxidation is constantly assaulting your system's cells. If this is left unchecked, precancerous cell formation could possibly arise. According to research conducted by and published in Food Chemistry, there are antioxidant properties found in bitter leaf that, when added to a person's diet, offer excellent disease-fighting properties.
While use of bitter leaf is not considered a cure-all, it does have proven benefits. The research studies listed above have proven that the benefits of adding bitter leaf to your diet on a routine basis outweigh any doubts that may exist.

Artice source,
http://www.nigerianfoodtv.com/2013/06/health-benefits-of-bitter-leaf-vernonia.html
http://allafrica.com/stories/201305270912.html
http://www.naturalnews.com/

Thursday, 3 November 2016

7 ANTI- AGING FOODS( By Dr.Matt ,Biotrust Nutrition)

If you're over 40 and want to defy each passing year while promoting more youthful hair, nails and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around.

1.  Olive Oil - Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent anti-oxidant that may help prevent a number of age-related diseases.  We recommend organic extra virgin olive oil for the most anti-aging bang for your buck.

2.  Red Wine - That's right, a glass of wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss.

3.  Beans - The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of hair as you lengthen your years. :)

4.  Brazil Nuts - Brazil nuts are rich in selenium, a mineral which aids in the production of the anti-oxidant glutathione to help slow down the skin aging process.  Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.

5.  Tomatoes - Tomatoes are rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age.  Lycopene also acts as a natural sun block to keep skin youthful and protected from harmful UV rays.

6.  Raspberries & Blueberries - These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that contribute to skin aging and wrinkles.  Just one serving of either or these berries contains more anti-oxidants than 10 servings of most other fruits and vegetables!

7.  Organic Eggs - Despite the bad rap eggs get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.
Article source:Biotrust nutrition

DISCLAIMER

All articles in this blog are designed solely for educational and information purposes and is not intended to serve as a medical advice .If you have or suspect any health problem please consult your doctor/Health provider.