Nutritional Benefits of Sweet Potato

1. Prevent Vitamin A deficiency
Sweet potatoes are abundant in beta-carotene and Vitamin A, which is essential in helping the body fight-off infections and be resistant to infections.

2.Help manage diabetes !
Sweet potatoes are categorized as low on the glycemic index and many studies have revealed that it can minimise the occurence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are diabetics. The low GI means, it releases sugar into the bloodstream slowly unlike other starchy foods. This steady release helps in controlling blood sugar levels of diabetics.
Sweet potatoes contain essential fibres and magnesium that are critical in the prevention and management of diabetes. Both these help to control diabetes.

3. Manage stress levels.
It contains a significant amount of magnesium, which is an essential mineral for normal body functioning. One of the most important benefits of magnesium is that it helps reduce stress and anxiety. Low or deficiency of magnesium increases depression. Magnesium has been found to reduce insomnia in older adults. Insomnia is a trigger for stress, depression and anxiety.

4. It has anti-inflammatory properties
It has a good amount of anti-inflammatory properties, especially the purple variant of sweet potato. It also had good amount of choline, which reduces inflammatory responses in the body resulting in less inflammation.
Extract of purple sweet potato contains anthocyanins, which prevents inflammation in colon cancer cells as well as reduction of cell proliferation in specific cancer cells.

5. Protects, prevents and manages cancer
Purple sweet potato is more effective in fight against cancer.It has elements that are able to inhibit growth of specific cancers- breast, gastric, and colon cancers, by inducing the cell death of these cancer cells. Ths high anthocyanin is beleived to be behind anti-cancer activities when it comes to gastroc and breast cancer.
Other studies have shown that extracts of different parts of sweet potato can induce cell death in prostate cancer cells,making sure that cancer doesn't recur or spread. This is due to their high polyphenol content.
Carotenoids are also effective in reducing the risk of men becoming afflicted with prostate cancer. Beta-carotene has been found to be effective in preventing and reducing the risks of people developing colorectal cancer.

6. Guard against ulcers
  
An ulcer occurs when an inflamed tissue is shed from the mucous membrane or from the skin, and it can be quite painful. Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach. Thus, dietary consumption of sweet potatoes can be an effective treatment plan against major types of ulcers including ethanol and aspirin-induced ulcers.

7. Minimizes the risk of cardiovascular diseases

Oxidation in the body results in complications such as atherosclerosis, which in turn can lead to the development of a number of cardiovascular diseases. Leaf extracts from sweet potatoes were tested and scientists found that the high levels of polyphenols in the leaf extracts were able to suppress oxidation in humans, decreasing the chances of development of cardiovascular disease.

Other scientific studies have shown that the high levels of anthocyanin in the purple-fleshed sweet potato contributed to the vegetable’s ability to reduce the chances of coronary disease .

In addition, sweet potatoes contain soluble dietary fibers, which have been strongly linked to reduced risk of cardiovascular diseases .

8. Contain antimicrobial properties
 
Sweet potatoes and their extracts possess antimicrobial activities, which can be used in the prevention and treatment of a variety of bacterial pathogens and infections.

9.  Sweet potato can help improve hair and skin

Sweet potatoes contain high levels of Vitamin A, C, and E, all of which are useful in the promotion of proper skin and hair health. These vitamins are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also slow down the cell aging process in the skin helping you retain a youthful look for longer. In addition, vitamin E is especially useful in the prevention and treatment of alopecia, and maintaining good hair health.

10. Sweet potatoes are good for digestion

Sweet potatoes contain large amounts of fibers, which have long been known for improving the health of the gut as well as digestion. The high fiber content of the sweet potatoes can also aid in preventing constipation in both children and adults.

11. Help in regulating blood pressure

Sweet potatoes can help in controlling blood pressure because they are rich in both magnesium and potassium. Studies have shown that a higher intake of potassium results in a decrease in blood pressure , which then significantly reduces the chance of an individual developing a stroke or a coronary problem.

Magnesium is also considered an effective dietary component in the prevention of hypertension, as well as its reduction in both pregnant and non-pregnant patients. In addition, other studies have found that magnesium deficiency in the body increases the risk factors for the development of hypertension.

12. Help boost fertility

The high doses of Vitamin A in sweet potatoes makes the vegetable ideal for consumption by women of childbearing age to enhance their fertility. Studies on animal models have shown that Vitamin A plays an integral role in improving reproductive performance (45). Research has also shown that a deficiency in Vitamin A can lead to secondary infertility in women of childbearing age (46).

Sweet potatoes also contain a healthy dose of iron , which is a crucial mineral in promoting fertility in women of childbearing age. Reports indicate that anaemia, or iron deficiency, is a cause of infertility among women . These reports have shown that treating the iron deficiency by increasing dietary intake of iron usually results in women being able to conceive a few months to a year after the treatment. Other studies have found that an increase in dietary iron intake reduces the risk of ovulatory infertility.

13. They are important for good vision

Sweet potatoes contain a lot of vitamin A, and most of us know that vitamin A is good for our vision, but we may not know in exactly which way the vitamin improves our vision. Studies have shown that the vitamin is essential in the formation of the pigments responsible for light absorption. In addition, vitamin A is also essential in maintaining the proper structure of the retina. A deficiency of vitamin A can result in poor vision, and in some instances blindness. Deficiency in the vitamin can also lead to night blindness.

Furthermore, other eye diseases including the dryness of the cornea, the ulceration of the cornea, and conjunctiva, have also been linked to a deficiency in vitamin A.

Sweet potatoes are also a significant source of both Vitamin C and E. A study  showed that there was a significant relationship between Vitamin C deficiency and the development of cataracts . Other studies have found that both vitamin C and E could be effective in the fight against oxidative stress, which most often leads to eye cataracts .

14. Helps in weight management

Sweet potatoes contain soluble and fermentable fiber that increase satiety and offers the body a natural, self-sustaining mechanism for body weight regulation . Studies have shown that one of the major soluble dietary fibers in sweet potatoes, pectin, is effective at reducing food intake , reducing weight gain, and also increasing the activity of satiety hormones in the body.

Scientific studies have also shown that a higher intake of fibers is strongly correlated to reduced body weight. An increase in consumption of sweet potatoes will result in an increase in fiber intake, which will in turn, lead to a lower body weight.

15. Sweet potatoes are also memory-enhancing foods

Studies have shown that the anthocyanin contained in the purple sweet potato possess memory enhancing properties . The underlying belief here is that the antioxidant properties of the anthocyanins are what make sweet potatoes memory enhancing agents.



THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
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Is Drinking Water Without Brushing Beneficial?

Most of us don't like to talk too without brushing our teeth in the morning, thinking that all the bacteria from our mouth will go to our stomach and makes us more sick. But if you ask the Japanese, they'll say that it is good to drink at least 2 glasses of water without brushing, as it is very helpful for our health !

Now, it is said that there is no scientific logic that one can't drink water without brushing the teeth, as after all, our stomach contains such powerful acids, that the bacteria once it enters the stomach with the water, will all die. Then, you'll surely want to know what are the benefits of drinking water without brushing the teeth, When you wake up after a long night’s sleep, your body is naturally dehydrated. No matter how much water you drank the day before, you have used up all your stores. The body never stops working while you sleep. The heart continues pumping blood, we continue breathing and all metabolic activities continue functioning, even if it’s at a slower rate.
The benefits of drinking water early morning without brushing include re-hydration, boosting metabolism, and giving a push to your kidneys telling them to start the day on a refreshing note. You’re actually getting your body set to begin the day. Compare this to the norm of drinking a 16 oz. cup of coffee (loaded with sugar and caffeine) which can further dehydrate your already thirsty body.
Immediate, major noticeable benefits of drinking water early morning without brushing include:

1. Hydration

Water is an inexpensive (or free), widely available, caffeine free and naturally low in sodium liquid ready for ingestion any time of the day. Rather than filling up on carbonated drinks, full of nutrient deficient, empty calories and or caffeinated beverages all day, making water preferable as a primary source of hydration is the best choice a person can make.
Dehydration isn’t as uncommon as people might think and it comes in many forms. Dehydration doesn’t necessarily mean you’re feeling lightheaded and thirsty. Dehydration simply means the body isn’t getting the water it needs to run at its fullest.
We’re constantly losing water through urine, stool, tears, breath and sweat. Even when we are not sweating, there is some evaporation of water through our skin. We need to continue replenishing the water content of our body by sipping small amounts all day.
Most health professionals recommend taking 8 glasses of 8 oz water throughout the day. This is called the 8×8 rule. This equals to about 2 liters of pure water, no caffeine, no sugars, no cream.

2. Heartburn and Indigestion

This is very simple. Heart burn and indigestion are mostly a result of increased acidity in the stomach that causes it to reflux back into the esophagus. The cause is mostly over eating, eating fast, eating spicy or oily food. Those who suffer from GERD (gastroesophageal reflux disease) are asked to sleep with their head elevated to ease the discomfort of heart burn.
Drinking water early morning without brushing and on an empty stomach will push down and dilute any of the acid in the empty stomach that is waiting to cause discomfort. It will also fill up the stomach to give it a head start, so as to churn any food that is ready to come in.
It is recommended that you start your day with a glass of water and a heavy breakfast to keep you feeling full, fresh and active all day long.

3. Regulate Bowel Activity

The main cause of constipation is dehydration. The benefits of drinking water on an empty stomach will not only cure dehydration but it will help relieve constipation and stimulate a bowel movement in the morning. This is a great way to start the day.
Your body depends on rhythmic contractions that occur in your colon to help move the food along. These contractions depend on gastrocolic reflex, which is when you fill your stomach with food or drink and your body sensing a new arrival sends signals to your intestines to evacuate. This increases the likelihood of a bowel movement. To achieve this, water is a the best calorie free choice.

4. Glowing Skin And Shiny Hair

It has been found that adequate hydration has a profound effect on healthy skin and hair. Without water, skin would appear dull with prominent pores and wrinkles. A variety of skin structures that support collagen build up responsible for skin elasticity require water to work effectively.
One study shows that every 500 ml (2cups) of water taken on an empty stomach increases blood flow to the skin, making it look radiant. Another study summarizes that drinking more than 2 L of water per day can have a significant impact on skin physiology.
Water also increases the metabolic rate and promotes the digestive system to flush out toxins from the body. This in turn also gives you a healthy and glowing skin.

Just like our skin, hair also needs lubrication from inside out. Dehydration has a direct impact on the growth of hair. Lack of moisture results in dry and brittle hair and water is a natural miracle ingredient that supports vitamin consumption and assists in efficient and healthy hair growth. Water makes up almost ¼ of the weight of a hair strand, thus drinking 8-10 glasses of water every day will give you gleaming and healthy tresses. Our hair thrives on moisture-rich environment and water is one of the best ways to quench its thirst. While regular intake of water is the key, drinking water early morning without brushing is recommended.

5. Prevents Gall Stones, Kidney Stones And Bladder Infections

Drinking water early morning without brushing is known for preventing stones in the gall bladder and kidneys. This is basically because of its diluting effect. However it is essential to maintain a balance between the water intake and water output.
Naturally we cannot count how much water is lost when we sweat, especially after a workout or some strenuous activity, so we tend to keep drinking to rehydrate. Normally, a healthy kidney has the capacity to excrete 800 ml to 1 liter of water every hour. Every 3-4 liters of fluid ingested, including water in food and other beverages will produce 2.5-3 liters of urine. So it is not recommended to take in more than 1 liter (4-6 glasses) of water in one hour as it will put a load on the kidney.
It is also advisable to consume those foods which have higher water content- grapes,berries, melons, citrus fruits, tomatoes, limit your salt intake. The more urine you pass, the better it is for kidneys and bladder infections.

6. Water As A Superb Detox

Another benefit of drinking water on an empty stomach is that you provide your body with a good supply of fluid to flush out the toxic waste products of metabolism that formed throughout the night. This cleansing process gets rid of harmful substances that could have disrupted the normal functioning of the body. Water removes toxins and waste products from the body thereby cleansing it. Water is required to process all the nutrients from the food we eat and carry the assimilated nutrients to the cells.

7) Aids weight loss- Drinking water every morning helps you to lose weight by a significant margin due to the fact it occupies the stomach killing the desire to eat much in the morning. Yes, that is quite true, as now, I started drinking at least a glass of water without brushing, then after brushing, gulp down about 2 glasses with my medicines, then drink cinnamon-turmeric-ginger tea, by which I've given up my craze for early morning cup of tea. Drinking water, curbs our appetite, so you'll automatically start losing weight.

8)Boosts your immunity- Drinking water every morning strengthens your immunity system. Helps you to fight diseases and germs much better.Your metabolism gets boosted when you drink water resulting in faster digestion and metabolic rate. It also keeps you hydrated through the day.

9)Clears the bowels- After your drink water in the morning, you will get an urge of flushing out your bowels. This way the bowels remain clear and you do not face any constipation problems.

10)Prevents headaches and migraines effectively, as one is well hydrated and it also helps in preventing colon infection because your bowels get cleared easily.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
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Health Benefits Of Fox Nuts (Makhana)

Makhana, also well known as 'fox nut' or 'lotus seed', has proven to be a powerhouse of healthy nutrients like vitamins, minerals and fibers; they are loaded with medical properties, are absolutely healthy for diabetic patients and those who have a history of high blood pressure. 

Makhanas are the new popcorn! As they are crunchy, tasty, easy to prepare, economical and healthy.
When we think of a light evening snack, we often think of a packet of fried chips or Kurkure. However, it is high time that we think of something healthier, as we are already aware of the ill-effects of processed food all around us. So, ditch the unhealthy snack & the dangerous processed food and snack on makhanas as they are free of trans fat and are light on your tummy.

Below are 12 health benefits of makhana you should know:

1. They are low in calories, fat, and sodium. Therefore are the perfect in-between-meal snack. They also make you feel full, so further cravings for binge eating are reduced.
2. Their low sodium and high potassium and magnesium content make them very useful for people with high blood pressure.
3. The high calcium content is good for bone and teeth health.
4. Their sugar content is low, and so are highly useful for diabetics, who have the urge to eat at short intervals.
5. The fox nuts have astringent properties and are useful for kidney ailments.
6. People looking for weight loss should try makhana, as they are very low in calories but can fill the stomach. This helps control hunger pangs and intake of high-calorie foods.
7. It is rich in fiber and so can be used in weight loss as well as for digestion problems like constipation.
8. Fox nuts are rich in antioxidants and therefore useful in fighting ageing and chronic inflammation and antioxidants.
9. In both men and women, makhana is believed to improve fertility rates. The sperm quality and quantity is believed to improve when makhana is consumed.
10. Given its multiple benefits, especially calcium and iron, pregnant women are given makhana. It also helps prevent hypertension and diabetes in a pregnant woman.
11. Fox nuts are believed to help get rid of insomnia.
12. If addiction to coffee is your problem, try some fox nuts to get rid of the addiction.

Methods of use:

1. The seeds are actually tasteless and so whether it is salt or sweet, they take on the added taste.
2. Roast the seeds with a little ghee on a light flame. Sprinkle salt, and the yummy snack is good to go.
3. Other spices like cinnamon or oregano can be added to suit one’s taste.
4. They can also be used in sweet dishes like kheer and other desserts.

If you are looking for a super snack that is highly healthy, economical and has no hazards on your health, go ahead and grab a bowl of fox nuts!

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              

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