Sweet Potatoes

Sweet potatoes, also commonly labeled as yams, are an excellent and inexpensive staple to have on hand. These deep orange-fleshed nutritional powerhouses add several important components to the diet. Their health and weight management benefits far exceed the nutritional value found in ordinary white and yellow fleshed potatoes.

 

1.  High in Vitamin B6: Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks. 

2. Good source of Magnesium: 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. 

3.  Contain Vitamin D: They contain Vitamin D which 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. 

4.  They are versatile : Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods. 

5. Rich in Beta-Carotene : Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

 

 

 

Health Benefits of Broccoli

Broccoli is an edible green plant in the cabbage family whose large, flowering head is eaten as a vegetable.The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout".Broccoli is often boiled or steamed but may be eaten raw.Broccoli is high in vitamin C and dietary fiber.

1. Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

2. Cancer prevention: Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

3. Powerful antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

4. Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

5. Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

6. Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

7. Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

Health Benefits of Carrots

Naturally sugary, delicious and crunchy, carrots are healthy additions that you can make to the vegetable list in your diet. Indeed, these root vegetables come with wholesome health benefiting compounds such as beta-carotenes, falcarinol, vitamin A, minerals and anti-oxidants in ample amounts.

Slows down aging 
The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

Improves vision
Western culture’s  understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Helps prevent cancer
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.

Promotes healthier skin 
Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone

Helps prevent infection 
Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

Prevents heart disease
Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

 Eat healthy live longer!!