Specific Health Benefits of Sweet Potatoes h

Although they are soft, creamy and sweet enough to be used in some desserts, sweet potatoes offer a surprisingly huge range of nutritional benefits, many of which have specific health benefits. 

 

1. Great for Heart Health  

The high levels of vitamin B6 and potassium found in sweet potatoes provide excellent benefits for your heart. B6 vitamins break down homocysteine, a substance which can harden blood vessels and block arteries. Potassium, meanwhile, helps balance fluid and blood pressure levels, while providing your body's cells with electrolytes that help regulate your heart beat.

2. Great Source of Vitamin A 

Sweet potatoes contain a huge amount of beta-carotene, a carotenoid that gives certain vegetables their orange color. The body can turn carotenoids into vitamin A, which is linked to cancer prevention, the maintenance of good vision, and also provides a number of anti-ageing benefits. Indeed, one large sweet potato is capable of providing 100% of your recommended daily intake of vitamin A according to the U.S. Food and Drug Administration. 

 

 3.Great for Blood Sugar Levels 

Although they are sweet tasting, sweet potatoes are low on the glycemic index, which means they are a very good blood sugar regulator. Many starchy foods, including white potatoes, encourage blood sugar levels to spike and rise rapidly, but sweet potatoes release sugar into the bloodstream much more slowly. This makes them a great choice for diabetics, who can safely consume the carbohydrates without associated problems. 

 

4. Great for Skin 

Care Sweet potatoes can work to improve the appearance of your skin from both inside and outside your body. The high levels of vitamin C and E contained within sweet potatoes helps boost the body's defenses against the sun's harmful UV rays and encourages the production of collagen, which keeps the skin strong and supple.  

 

But it isn't only the consumption of sweet potatoes that can benefit your skin. If you boil them, don't throw away the water afterwards. Take a cup and use your fingers to gently apply the water to your face. This can help clean your pores, remove impurities from the skin and even reduce dark circles around your eyes.

 

5. Great for Digestion  

Sweet potatoes are a great source of dietary fiber, while still being low in calorie content. Fiber promotes a healthy digestive tract, helping your body pass toxins and waste products out quickly and efficiently, while guarding against constipation and bloatedness. 

 

 

 6. Great for Emphysema Prevention 

Emphysema is a condition that gradually damages the air sacs in the lungs, leaving sufferers short of breath. It is often associated with smokers, or people exposed to smoking on a regular basis. Smoking reduces levels of vitamin A, which helps regenerate the cells in the lungs. The beta-carotene contained within sweet potatoes encourages the production of vitamin A and helps heal the respiratory system.

 

 7. Great Source of Vitamins and Minerals  

Sweet potatoes contain a significant amount of vitamins C, E, B5, B6, riboflavin and copper. These nutrients offer a range of benefits for your immune system, red blood cell production, sleep patterns, mood, wound repair, disease prevention, muscle weakness and pain. 

 

 

8. Great for Stress Relief 

Sweet potatoes contain high amounts of magnesium, often considered to be one of the best minerals for promoting relaxation, calmness and improved mood. As we already know, they are also rich in potassium, which helps regulate your heart beat when you are anxious or stressed.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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5 Nutrients That Can Help Boost Your Hearing

As we age, our hearing is one of the first things to go. However, it doesn’t just happen overnight, it starts to go slowly. You start noticing that you have to turn the TV volume up a little, or maybe you will find yourself asking your friends to repeat themselves more often. Hearing loss isn’t just a nuisance – it can compromise your safety if you cannot hear what’s going on around you. 

 

Thankfully, there are some safe and natural ways to start boosting your hearing right away. Here are 5 nutrients you can add to your diet to take control of your hearing.

1. Zinc  

You might know it as the mineral that can boost your immune system and support prostate health, but it’s also a good way to keep your hearing at its best. 

 

Research has shown that taking 50 mg of zinc each day for 2 months reduced symptoms of tinnitus in 82% of subjects. Tinnitus is a ringing in the ears, and it can be the result of injury or age-related hearing loss. 

 

Another study found that zinc can improve how quickly people recover after experiencing sudden hearing loss. A High level of this mineral in the blood was associated with better quality of hearing. 

 

You can get zinc from oysters, nuts, eggs, and pumpkin seeds.

2. Resveratrol

This antioxidant supports heart health and a longer life. However, a surprising benefit is that it may actually help restore your hearing. 

 

In a study, resveratrol dramatically lowered the amount of COX-2 in the inner ears of rats after exposure to 24 hours of noise. COX-2 is a protein that causes inflammation and may contribute to hearing loss. Resveratrol decreases inflammation and fights free radicals in the body. It is very important to keep these in check to protect against diseases and hearing loss. You can get resveratrol from red wine and from grapes. 

 

You can also buy it as a supplement from most health food stores. 

 

3. N-Acetyl Cysteine (NAC)  

This can reduce oxidative stress from exercise, replenish glutathione levels, and even prevent cancer from forming. Its oxidative stress protection is what makes it great at keeping your hearing intact. 

 

A study found that supplementing with 1,200 mg of NAC per day for two weeks significantly decreases noise-related hearing loss. 

 

Another study found that taking a NAC supplement did not completely prevent hearing loss, but it did significantly reduce it after prolonged exposure to noise. 

 

Since NAC does not occur naturally in food, you have to take this one as a supplement if you want to help your hearing. However, if you eat poultry or yogurt, you can get a good amount of cysteine, which your body can convert into NAC. 

 

4. Omega-3 Fatty Acids

Omega-3s help to fight inflammation and prevent heart disease, but they have also been shown to prevent hearing loss. One study found that eating two servings of fatty fish a week reduced the risk of age-related hearing loss by over 40% in nearly 3,000 people over the age of 50. Hearing loss as a result of old age may not be due to the ears, but a problem with how the brain communicates with them. So in addition to fighting inflammation, omega-3s can help signals get sent between your brain and ears more effectively. Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseed oil, chia seeds, soybeans, and spinach. It can also be taken as a supplement. 

 

5. Vitamin A 

This vitamin is known to help maintain a strong immune system, but it also plays a role in protecting your quality of hearing as you grow older. 

 

In a study of nearly 3,000 subjects over the age of 50, supplementing with vitamin A helped reduce the risk of moderate to severe hearing loss by almost 50%. 

 

Vitamin A can be found in carrots, sweet potatoes, lettuce, dried apricots, fish, liver, cantaloupe, and bell peppers, to name but a few.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Keep Your Bones Strong

The base on which our whole body is built is the skeleton. It gives us our stability, as well as our ability to move and function. Our bones are also a factory for manufacturing red and white blood cells. It's extremely important to keep bones strong and healthy, especially in more advanced ages, when calcium seems to drain away.

A little about bone depletion: 

Bone depletion, or osteoporosis, is a disease that occurs as a result of dwindling bone mass and a decrease in the levels of calcium. Throughout our whole life, our bones are in a continuous process of construction and deconstruction. However, at a young age, there is more construction than destruction. 

 

Things even out as we grow older. In our fourth decade, destruction finally overtakes construction. As a result, our bone density drops and our bones become more prone to fractures. When this process happens in an extreme way, it is known as bone depletion. It's important to note that losing calcium also makes the bones more sensitive, even if it happens slowly. At an older age, when our balance is not what it used to be, the danger only gets worse. 

 

Because women start with a bone density that is already about 30% less than men's, and because they produce less estrogen as they grow older, they face a bigger risk when it comes to bone depletion. 

 

What is the recommended calcium amount? 

The process of bone depletion in the body is a natural one and cannot be prevented. But it can be minimized in volume and influenced by maintaining our bones and building bone mass through correct nutrition. 

 

The daily calcium amount recommended for the general population is 1000 mg a day. For adults it is 1,200-1,500 mg a day. Vitamin D is also important, as it helps the calcium absorb in the body. So if you want to keep your bones strong, you should also consume vitamin D rich foods. You can get it from the sun or from certain food items.

10 Tips to Keep Our Bones Strong 

1. Consume milk products - Every child knows that milk is rich in calcium and is essential for strengthening bones. This goes for all milk products, including cheese and yogurt. If you don't like cow's milk, try soy milk enriched with calcium.

2. Add nuts to your diet - Although milk has the highest ratio of calcium to volume, it is not the only source. Some nuts and seeds have handsome amounts of calcium. A 30-gram course of almonds contains 75mg of calcium, 30 grams of sesame seeds contains 37mg of calcium and sunflower seeds have 33mg of calcium. 

 

3. Eat dark green vegetables - Broccoli, Chinese cabbage, arugula, parsley, lettuce and others are excellent sources of calcium, and contain many additional health advantages. This will help you to diversify your sources of calcium, which is important to maintain your health.

4. Take the right Vitamin A - 

Vitamin A appears in two forms. The first is retinol, which appears in animal products, such as the liver. The second is beta carotene and it is the way the vitamin comes from plants, especially orange vegetables like carrot, squash or sweet potato. Studies have found that consuming too much of retinol vitamin A raises the risk of bone fraction, while vitamin A in its plant form, Beta Carotene, does not damage the bones. 

 

5. Strengthen your bones with Vitamin K - 

This vitamin helps activate 3 essential proteins that are crucial for bone health. As in the case of calcium that comes from green vegetables, vitamin K also comes from the same sources. Two daily helpings of green vegetables a day give the body as much as it needs. 

 

6. Physical activity strengthens the bones - 

This might sound like no big news, but when we carry out a physical activity, we create pressure on our skeleton. While it is bad to overdo it, a moderate pressure is actually very health, as it sends the body signals to create more bone cells, increase the density and make it stronger. Operate the body with moderation, and don't go too far with it. 

 

7. Eat fish - 100 grams of sardines contain an amazing amount of over 400 mg of calcium! It's recommended to consume fresh fish, of course, and not the canned variety. The little bones are also edible and contain a lot of calcium. Sardines, like salmon, are also a great source of vitamin D.

8. Reduce your consumption of carbonated drinks and treats - The acid that exists in some of the popular carbonated drinks raises the amount of acid in the blood. To compensate, the body uses the body's minerals, including calcium. If calcium is not readily available in the blood, the body will take it from the bones and this will harden the density and strength of the bone. There is no problem drinking them once in a while, but if it is a daily habit, you could be doing a lot of damage to your bones over time. 

 

9. Avoidance measures - Like a lot of other health problems, we return to smoking. Studies have shown that smoking harms bone density, and so does over-consumption of alcohol and caffeine. 

 

10. Resource allocation - We must carry out our calcium consumption in a smart way. Our body absorbs calcium best when it takes no more than 500 mg at a time. So, if you are planning on consuming a large amount of calcium-rich foods or drinks, try to divide the meal or eat again later, to make sure the body is able to absorb all you are giving it.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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