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.

 

 

 

How to Eat Healthy as a Vegetarian - M M Mithaiwala

Healthy Veggie Meal

 

A well-balanced vegetarian diet consists mostly of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds.

Find alternatives for egg and dairy products if you are following a vegan diet - Milk,drink fortified soy milk, rice milk, or almond milk.Coconut milk is also becoming popular, and has 50 percent more calcium than regular whole milk.

Ensure that you are getting all the nutrients your body needs - Protein – eggs and dairy products, soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Start with vegetarian dishes with which you are already familiar - experiment with new meal ideas,Look up vegetarian recipes online or look through vegetarian cookbooks for some ideas.

Eat your vegetables - Vegetables and fruits provide nutrients and vitamins. Try to buy from local farmers markets and organically if possible.

Find protein and fiber in legumes - Beans are inexpensive, available year round and easier to prepare.

Whole grains are essential to any diet and should be consumed at every meal. Eat plenty of short grain brown rice, wild rice and avoid the flavored and par boiled rice mixes.

Avoid processed foods - Even foods that say they are fortified don't come near the original nutritional content of the food

Eat a good breakfast - Try smoothies, hot or cold whole grain cereals, fruits and a cup of green tea or organic coffee

 MM Healthy  TIP - Drink plenty of water :)

 

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10 Amazing Benefits Of Mangoes For Health - MM Mithaiwala

 

Summers are here and so are mangoes , fresh and juicy. Apart from being tasty, do you know that Mango also offers a number of health benefits?

Have a look at these 10 amazing health benefits of mangoes.

1. Fights And Prevents Cancer:

Mangoes are full of anti-oxidants which prevent breast cancer, prostate cancer and colon cancer. It also helps prevent leukemia.

2. Improves Eye Sight:

It contains high dosage of Vitamin A or Retinol which helps protect eye sight.

3. High amount of Fibre and Vit C:

It contains high amount of fibre and Vitamin C which helps to eliminate the Low Dencity Lipoprotein thereby bringing cholesterol levels down.

4. Maintaining the Alkaline Balance of the Body:

This is an amazing fruit which helps to maintain the alkaline balance of the human body because it contains elements like malic acid, tartaric acid and also a very good amount of citric acid.

5. Increases Metabolic Rate:

Like papayas, mangoes also help in improving digestion because it is very rich in fibres. Fibres help in good bowel movement and this inturn helps increase metabolic rate. Increased metabolic rate helps in cutting down excess stomach flab. So this is a good fruit for people on diet.

6. Boosts Immunity:

Mangoes contain 25 varieties of carotenoids and and they are enriched with a high amount of Vit C as well which helps maintain a healthy immune system.

7. Enriched with Anti-oxidants:

Mangoes are enriched with antioxidants and this helps in cell rejuvenation and cell repair.It helps detoxify skin from inside and also prevents occurrence of acne.

8. Increases Fertility:

Mangoes are rich in folate or folic acid which helps in improving fertility. It is a form of Vitamin B and folic acid deficiency that can cause miscarriage in women.

9. Trace Minerals:

Mangoes contain trace elements like copper, selenium, zinc and potassium which are essential for human well being. Absence of these trace minerals can cause a lot of health problems. So start including mangoes in your regular diet.

10. Vitamin E:

Mangoes are rich in Vitamin E, which helps increase and improve the sex drive in humans.
Mango fruit benefits also include reducing cholesterol and preventing diabetes. Mangoes contain natural sugar, and each has nearly 31gms of sugar, but at the same time it is low on glycemic load, this means that it the blood sugar is not affected.

Have a Happy & Mango Wala weekend !! 

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