Wellbeing Welfare of Sweet Potato

The sweet potato, Ipomoea batatas, is not closely related to the common white potato. It is a dicotyledonous plant that belong to the family of Convolvulaceae  and genus of Ipomoea.

The sweet potato is an excellent source of dietary fibre and vitamin A in a form of beta-carotene, an antioxidant, transformed into vitamin A in the body. Adding fat to the meal can increase its absorption. It is also a very good source of vitamin C, an antioxidant, may decrease the duration of common colds and improve skin health.  It contains pantothenic acid, vitamin B5 , vitamin B2, niacin vitamin B3 vitamin B6, vitamin B1 a fat-soluble antioxidant and vitamin E.  The most abundant polyphenol antioxidant in sweet potato is chlorogenic acid. The sweet potatoes hold minerals like potassium which is important for blood pressure control, copper, phosphorous and manganese which is essential for growth and metabolism. Sweet potato has a medium level of glycemic index.

Sweet potato is good for your digestion, regulates your blood pressure, so can lower the risk of cardiovascular disease and stroke. It is also important for your good vision and improves your skin and hair. Sweet potatoes contain anti-inflammatory and antimicrobial effects. The high anthocyanin content of sweet potatoes is behind their anti-cancer activity; they are able to inhibit growth of specific cancers; breast cancer, gastric cancer and colon cancer. Sweet potato can help manage diabetes due to the slow release of glucose into the blood stream. Its high level of fibre is beneficial for diabetes too.

So this is power food it is good for you, start eating it regularly. You can prepare soup, mash additional you can steam or roast them.

Wellbeing Welfares of Ginger

Ginger is a flowering plant with pale yellow or purple flowers, its  root is known as ginger which is widely used as spice and folk medicine. Ginger belongs to the family of Zingiberaceae together with turmeric and cardamom.

It is excellent source of vitamin C, vitamin B-6, magnesium, potassium, copper, iron and manganese. Ginger contains 86% carbohydrates, 8% fat and 6% protein.

Ginger listed as a herbal medicine with carminative effect, it also may reduce inflammation, nausea, migraines. It can decrease DNA damage from radiation too. Ginger has some antioxidant effect and it might reduce amyloid beta build-up, which is involved in Alzheimer’s disease.

So adding ginger to your daily diet makes it healthier.

About Apple 

An apple a day keeps the doctor away….  This most popular fruit is the product of the Malus pumila, the apple tree. There are more than 7000 known cultivars of It apples. Different cultivars are bred for various tastes and uses including eating raw, producing cider or cooking.

Nutritional values:  

Apples are high in fibre and water. They contain the following vitamins; vitamin C, vitamin K, vitamin A, vitamin E, vitamin B1 and vitamin B2 and the following minerals; potassium, manganese and copper. Apples are also rich source of polyphenols, which have antioxidant effect.

Health benefits:

The flavonoids in apple help lowering blood pressure, preventing heart disease, reducing LDL (low density lipoprotein) and act as antioxidant. Eating apple is linked to a lower risk of diabetes 2. Due to the antioxidants in apple it has anti-cancer effects. It also helps to protect your brain in old age. Quercetin (a flavonoid) in apple can help control the immune system and reduce inflammation.

Your daily diet should include whole apples because they are incredibly good for you and consuming them is linked to a lower risk of many major diseases.

It is an excellent gluten-free snack.

Gluten-Free Cottage Cheese Balls Rolled in Roasted Sesame Seeds

Ingredients:

Grind porridge	100cm  (a small cup)
Egg	1 medium
Polish cottage cheese	250 g
Salt	1 Tsp
Coconut oil	1 Tsp
Sesame seed	½  cup
Yogurt	Up to your taste

Method :

·      Separate the egg

·      Beat the egg white

·      Mix the remaining  ingredients together

·      Add the egg white and mix the dough well

·      Leave it in the fridge for an hour

·      Boil 2 litre of water and add salt to it

·      Make balls from the dough with your wet palms and drop them into the boiling water

·      Cook them for 3 minutes

·      Roast the sesame seed on coconut oil

·      Roll the cooked balls in the roasted sesame seed  

·      Serve it with yogurt