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.

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.

Health Benefits of Turnips

Carved turnip “jack-o’-lantern” (man with a lantern) was used for Halloween as a British tradition dates from the 17^th century. Nowadays it is replaced by carved pumpkin. The turnips are healthy, autumn food.

Rutabagas- their other name-  are roots that belong to the family of cruciferous vegetables, other members of this family are: broccoli, cauliflower and kale. Turnips have rich nutritional values: proteins, omega 3 fatty acids, dietary fibres, small amounts of carbohydrates, minerals; potassium, calcium, magnesium, iron, zinc, copper, and phosphorous and vitamins; A,C,E,K, B1,B2,B3,B5,B6. Rutabaga provides only a small amount of calories, so it is perfect for weight watchers.

As you can see turnips have number of essential nutrients that our body needs for proper functioning. Its high-level potassium content helps to lower blood pressure preventing heart attack and strokes.  Turnips improves our blood circulation, lowers cholesterol level due to its omega 3 fatty acids content.  The fibres present in turnips can help to bulk up the stool and move it through the gut while promoting more efficient uptake of nutrients. Calcium, in turnips, can help aid in the growth and repair of bone matter throughout our body. It contains high level of vitamin C, acting as an antioxidant boosts your immune system, prevents cancer and heart disease. Vitamin K and omega 3 fatty acids lower inflammation in your body.

While eating turnip raw will not harm your health, you might find the root more palatable after it has been cooked. Before cooking or serving turnips, wash them under running water and scrub them thoroughly with a brush to remove any dirt or fungicide residues. Peel them and cut away their greens. The cooked turnip cubes can be mashed and seasoned. Other way you can roast in the oven with parsnips. The grated raw turnips can be ingredients of your salad with grated raw beetroots and carrots.

Health Benefits of Asparagus

Ms H

Asparagus officinalis, a flowering perennial plant, is a spring vegetable.

Nutritional values of asparagus:

It is a very good source of dietary fibre, protein, minerals: potassium, zinc, iron, vitamins: vitamin K, vitamin B3, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E and pantothenic acid.

Health benefits:

It is a rich source of glutathione, a detoxifying compound that helps to break down carcinogens and free radicals, so it may help protect against and fight certain forms of cancer, such as breast, larynx, bone and lung cancers.

Its antioxidants help to slow the ageing process and to neutralise cell damaging free- radicals. Asparagus may help our brains to fight cognitive decline. It holds amino-acid asparagine, which serves as a natural diuretic.

Health benefits of eggs

Ms H

The eggs are reproductive bodies produced by the females of fish, reptiles and birds. The birds, chicken eggs are the most commonly ate variety of eggs by human. In the past, it was thought eating foods containing cholesterol would increase the concentration of cholesterol in the blood. High blood cholesterol is linked to an increased risk of heart disease. Studies have shown that eating up to six eggs a week provide nutritional benefits without increasing the risk of heart disease. 

Nutritious values of chicken egg:

A single boiled egg contains 77calories, 6g of proteins with all of the essential amino acids and 5 g of fat.  It also contains vitamins; A, B5, B12, B2, B6, D, E, K and folate., minerals; calcium, zinc, phosphorous and selenium. Eggs contain the phytochemicals lutein and zeaxanthin, which are antioxidants beneficial for eye health. Egg yolk contains choline.

Health benefits of chicken egg:

A single egg contains 212mg of cholesterol compering to the recommended daily amount of 300mg. Eggs turn LDL (bad) cholesterol to HDL (good) cholesterol linked to reduction of risk of hearth disease. Eggs help you to lose weight due to its low calorie content. Eggs are incredibly fulfilling. Eating eggs as an adolescent could help prevent breast cancer as an adult. Another study showed that women eating at least six eggs per week had a 44 % lower risk of developing breast cancer than women who ate two or fewer eggs each week. The studies clearly show that eating up to 3 whole eggs /day is flawlessly safe.