Health Benefits of Beetroots

Carved beets “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.

Beta vulgaris, beetroot is source of many raw or cooked healthy dishes, food colouring and medicinal plant. Swiss chard is another member of the beta genus grown for its edible leaves. In the Middle Ages it was used as a treatment for different illnesses and it was recommended to take it with garlic to nullify the effect of garlic- breath.

Nutritional value of beetroot:

The beetroot contains small amount of calories and fat but high level of fibre, vitamins, minerals and antioxidants.

Minerals: sodium, potassium, calcium, zinc, iron, magnesium, manganese and copper.  

It also contains inorganic nitrates.

Vitamins: vitamin C a powerful antioxidant, vitamin A, carotenoids, flavonoids, vitamin B-s; folates, niacin, pantothenic acid and pyridoxine,

Phytonutrients: carotene-b and betaine and glycine.

Health benefits:

·      Beetroot can reduce blood pressure further reduces the risk of heart disease due to the increased level of nitric oxide which relaxes the blood vessels.

·      It has anti-cancel properties

·       Beetroot helps to fight inflammation

·       The betalin pigments content supports your body detoxification process.

·      It also improves your energy level.

Before serving beetroots, 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 grated raw beetroots are healthy ingredients in a fresh salad.

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.

Autumn Super Food Pumpkin

Carved pumpkin “jack-o’-lantern” (man with a lantern) is used for Halloween it is a British tradition dates from the 17^th century. Pumpkin is one of the most nutritious fruits loaded with antioxidants, vitamins and minerals. Pumpkin is a super food, which contains high level of potassium, calcium, iron, magnesium, vitamin A, C and B6. Its low calorie content helps in weigh control, preventing   obesity and diabetes 2.  Its beta-carotene substance, an antioxidant, provides fight against certain types of cancer, prevents heart disease and asthma. Fibre, potassium and vitamin C content in pumpkin support healthy heart and help in lowering blood pressure.

Pumpkin is gluten free fruit. You can use pumpkin and pumpkin seeds in wide range of dishes: soups, salads, bread and desserts. When you prepare your food do not use extra sugar, the pumpkin is sweet enough.

Delicious and quick autumn dish, does not require cooking experience:

Roasted pumpkin, apple, carrot, red onion and parsnip.

Autumn, Harvest, Healthy Lifestyle

Autumn is here in the Northern Hemisphere, the countryside has dressed in shiny, vibrant colour and the trees are proudly holding their ripe, yellow, red fruits. It is time for harvesting, removing fruits, vegetables from their growing places and moving them to another location for consumption or storage. So this time of the year the nature appetisingly offers its wealthy plate of fresh fruits and vegetables. You can collect fruits and veggies from the nearest organic farm and consume them without cooking.  Raw food, consist of enzymes, phytonutrients are enzymes, so the digestion of raw foods are easier then cooked foods. Raw food has high efficiency, the energy from food goes to every cells because does not contain any toxins. They reinforce immune system. Balances the sugar level, control weight.  Raw foods make the pH of the blood higher, slightly alkaline, helping to prevent disease.  Raw foods also enhance oxygenation. They have anti- ageing effect. They improve mental health. This diet may include a selection of fruits, vegetables, nuts, seeds, eggs, fish, meat and dairy products. Do not forget that organic farmers use animal manure as the major source of fertilizer for their food crops.  Animal manure is the biggest reservoir of nasty bacteria, so use a water –and- vinegar solution to wash fresh veggies and fruits. If the days are getting colder you want to consume warm, cooked food. Using these fresh ingredients you can make wide variety of soups and roasted fruits and veggies. Keep this in your mind; your daily diet should consist of minimum 75% of raw fruit and vegetables.

The autumn scenery invites you for walk or cycling. Walking is the best form of physical exercise for all age groups. Being in nature and breathing fresh air helps maintain an emotional well- being. It also gives an opportunity to meet other people. The main benefit of doing outdoor activities, even for a short period of time is being able to absorb the sunlight, which generates vitamin D.  Vitamin D is necessary for brain, bones, muscle and cognitive functions.

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