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02/01/2021

A high intake of fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.

Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.

Here we look at 10 ways in which the potato might contribute to a healthful lifestyle, including preventing osteoporosis, maintaining heart health, and reducing the risk of infection.

1) Bone health

The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen.

Phosphorus and calcium are both important in bone structure, but it is essential to balance the two minerals for proper bone mineralization. Too much phosphorus and too little calcium result in bone loss and contribute to osteoporosis.

2) Blood pressure

A low sodium intake is essential for maintaining a healthy blood pressure, but increasing potassium intake may be just as important. Potassium encourages vasodilation, or the widening of the blood vessels.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.

Potassium, calcium, and magnesium are all present in the potato. These have been found to decrease blood pressure naturally.

3) Heart health

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

Research based on the NHANES has linked a higher intake of potassium and a lower intake of sodium to a reduced risk of all-cause mortality and heart disease.

4) Inflammation

Choline is an important and versatile nutrient that is present in potatoes. It helps with muscle movement, mood, learning, and memory.

It also assists in:

maintaining the structure of cellular membranestransmitting nerve impulsesthe absorption of fatearly brain development

One large potato contains 57 mg of choline. Adult males need 550 mg, and females 425 mg a day.

5) Cancer

Potatoes contain folate. Folate plays a role in DNA synthesis and repair, and so it prevents many types of cancer cells from forming due to mutations in the DNA.

Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.

Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.

6) Digestion and regularity

The fiber content in potatoes helps prevent constipation and promote regularity for a healthy digestive tract.

7) Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and weight loss.

They act as “bulking agents” in the digestive system. They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.

8) Metabolism

Potatoes are a great source of vitamin B6. This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9) Skin

Collagen is the skin’s support system. Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also helps collagen smooth wrinkles and improve overall skin texture.

10) Immunity

Research has found that vitamin C may help reduce the severity and duration of a cold. Potatoes are a good source of vitamin C.

Nutrition

How healthful a potato is in the diet depends to some extent on what is added or how it is cooked. Oil, sour cream, and butter all add calories, but the plain potato itself is relatively low in calories.

It also provides important nutrients, such as vitamin C, vitamin B6, and various minerals.

A 100-gram (g) or 3.5- ounce serving is a little more than half of a medium size potato. This much white potato, baked with skin, contains:

94 calories0.15 grams of fat0 grams of cholesterol21.08 grams of carbohydrate2.1 grams of dietary fiber2.10 grams of protein10 milligrams (mg) of calcium0.64 mg of iron27 mg of magnesium75 mg of phosphorus544 mg of potassium12.6 mg of vitamin C0.211 mg of vitamin B638 micrograms (mcg) of folate

Potatoes also provide niacin, choline, and zinc. Different varieties provide slightly different nutrients.

Sodium: Whole, unprocessed potatoes contain very little sodium, only 10 mg per 100 g (3.5 ounces), or less than 1 percent of the suggested daily limit. However, this is not true of processed potato products, such as French fries and potato chips.

Alpha-lipoic acid: Potatoes also contain a compound known as alpha-lipoic acid (ALA), which helps the body to convert glucose into energy.

Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.

Quercetin: Quercetin, a flavonoid found in potato skin, appears to have an anti-inflammatory and antioxidant effect that protects the body’s cells from damage by free radicals.

Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.

Antioxidants: Potatoes contain vitamin C, which acts as an antioxidant. Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.

Fiber: The fiber in potatoes helps to maintain a healthy digestive system and circulation.

01/01/2021

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NUTRITIONEvidence Based8 Health Benefits of Guava Fruit and Leaves

Written by Mary Jane Brown, PhD, RD (UK) on December 13, 2018

Guavas are tropical trees originating in Central America.

Their fruits are oval in shape with light green or yellow skin and contain edible seeds. What’s more, guava leaves are used as an herbal tea and the leaf extract as a supplement.

Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, and fiber. This remarkable nutrient content gives them many health benefits.

Here are 8 evidence-based health benefits of guava fruits and leaves.

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1. May Help Lower Blood Sugar Levels

Some evidence suggests that guava can improve blood sugar control.

Several test-tube and animal studies found that guava leaf extract improved blood sugar levels, long-term blood sugar control, and insulin resistance (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

This is good news for people with diabetes or those at risk.

A few studies involving humans have also shown impressive results.

One study in 19 people noted that drinking guava leaf tea lowered blood sugar levels after a meal. The effects lasted up to two hours (3Trusted Source).

Another study in 20 people with type 2 diabetes found that drinking guava leaf tea reduced blood sugar levels after a meal by more than 10% (3Trusted Source).

SUMMARYGuava extract may help improve blood sugar control in people with diabetes or those at risk.

2. May Boost Heart Health

Guavas may help boost heart health in a number of ways.

Many scientists believe that the high levels of antioxidants and vitamins in guava leaves may help protect your heart from damage by free radicals (6Trusted Source).

The higher levels of potassium and soluble fiber in guavas are also thought to contribute to improved heart health.

Additionally, guava leaf extract has been linked to lower blood pressure, a decrease in “bad” LDL cholesterol, and a rise in “good” HDL cholesterol (7Trusted Source).

Since high blood pressure and high levels of LDL cholesterol are linked to higher risks of heart disease and stroke, taking guava leaf extract could lead to valuable benefits.

What’s more, the fruit may have benefits for heart health as well.

A 12-week study in 120 people found that eating ripe guava before meals caused an overall decrease in blood pressure by 8–9 points, a reduction in total cholesterol by 9.9%, and an increase in “good” HDL cholesterol by 8% (8Trusted Source).

This same effect has been seen in several other studies (9, 10Trusted Source).

SUMMARYGuava fruit or leaf extract may have a positive effect on heart health by lowering blood pressure, decreasing bad cholesterol, and increasing good cholesterol.

28/12/2020

BANANAS

are not only rich in vitamins and fibre, but are also fat-free and cholesterol-free.

Ever wondered what goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free. So what do these mean for your health?

Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre, a member of the SingHealth group, explains why bananas are good for you and when you should eat them.

Health benefits of bananas1. Bananas are one of the best fruit sources of vitamin B6

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.

Vitamin B6 helps your body:

produce red blood cells,metabolise carbohydrates and fats, turning them into energy,metabolise amino acids,remove unwanted chemicals from your liver and kidneys, andmaintain a healthy nervous system.

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

2. Bananas are respectable sources of vitamin C

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.

Vitamin C helps:

protect your body against cell and tissue damage,your body absorb iron better,your body produce collagen - the protein which holds your skin, bones and body together, andsupport brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.3. Manganese in bananas is good for your skin

One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

4. Potassium in bananas is good for your heart health and blood pressure

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.

5. Bananas can aid digestion and help beat gastrointestinal issues

A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.

Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

That said, bananas can help you beat gastrointestinal issues such as:

constipation,stomach ulcers, andheartburn6. Bananas give you energy – minus the fats and cholesterol

Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.

27/12/2020

Pomegranates have been eaten throughout history for their health benefits. Nowadays, the juice of this fruit is a popular part of healthy diets.

Pomegranate seeds get their vibrant red hue from polyphenols. These chemicals are powerful antioxidants.

Pomegranate juice contains higher levels of antioxidants than most other fruit juices. It also has three times more antioxidants than red wine and green tea. The antioxidants in pomegranate juice can help remove free radicals, protect cells from damage, and reduce inflammation.

2. Vitamin C

The juice of a single pomegranate has more than 40 percent of your daily requirement of vitamin C. Vitamin C can be broken down when pasteurized, so opt for homemade or fresh pomegranate juice to get the most of the nutrient.

3. Cancer prevention

Pomegranate juice recently made a splash when researchers found that it may help stop the growth of prostate cancer cells. Despite multiple studies on the effects of the juice on prostate cancer, results are still preliminary.

While there haven’t been long-term studies with humans that prove that pomegranate juice prevents cancer or reduces the risk, adding it to your diet certainly can’t hurt. There have been encouraging results in studies so far, and bigger studies are now being done.

4. Alzheimer’s disease protection

The antioxidants in the juice and their high concentration are believed to stall the progress of Alzheimer disease and protect memory.

5. Digestion

Pomegranate juice can reduce inflammation in the gut and improve digestion. It may be beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.

While there are conflicting beliefs and research on whether pomegranate juice helps or worsens diarrhea, most doctors recommend avoiding it until you are feeling better and your symptoms have subsided.

6. Anti-inflammatory

Pomegranate juice is a powerful anti-inflammatory because of its high concentration of antioxidants. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.

7. Arthritis

Flavonols in pomegranate juice may help block the inflammation that contributes to osteoarthritis and cartilage damage. The juice is currently being studied for its potential effects on osteoporosis, rheumatoid arthritis, and other types of arthritis and joint inflammation.

8. Heart disease

Pomegranate juice is in the running as the most heart-healthy juice. It appears to protect the heart and arteries.

Small studies have shown that the juice improves blood flow and keeps the arteries from becoming stiff and thick. It may also slow the growth of plaque and buildup of cholesterol in the arteries. But pomegranate may react negatively with blood pressure and cholesterol medications like statins.

Be sure to talk with your doctor before indulging in the juice or taking a pomegranate extract supplement.

9. Blood pressure

Drinking pomegranate juice daily may also help lower systolic blood pressure. A comprehensive review of randomized controlled trials stated that it would be beneficial for heart health to include pomegranate juice daily.

10. Antiviral

Between the vitamin C and other immune-boosting nutrients like vitamin E, pomegranate juice can prevent illness and fight off infection. Pomegranates have also been shown to be antibacterial and antiviral in lab tests. They are being studied for their effects on common infections and viruses.

11. Vitamin-rich

In addition to vitamin C and vitamin E, pomegranate juice is a good source of folate, potassium, and vitamin K.

Whether you decide to add pomegranate to your daily diet or just sip on it every now and then, check the label to ensure that it is 100 percent pure pomegranate juice, without added sugar. Or, juice it fresh.

12. Memory

Drinking 8 ounces of pomegranate juice a daily may improve learning and memory, according to a recent study.

13. Sexual performance and fertility

Pomegranate juice’s concentration of antioxidants and ability to impact oxidative stress make it a potential fertility aid. Oxidative stress has been shown to cause s***m dysfunction and decrease fertility in women.

The juice has also been shown to help reduce oxidative stress in the placenta. But researchers don’t yet know the exact benefits this may provide. Drinking pomegranate juice can also increase testosterone levels in men and women, one of the main hormones behind s*x drive.

14. Endurance and sports performance

Move over, tart cherry and beet juice. Pomegranate juice may be the new sport performance enhancer. The juice may help reduce soreness and improve strength recovery. It also decreases oxidative damage caused by exercise.

15. Diabetes

Pomegranate was traditionally used as a remedy for diabetes in the Middle East and India. While much is still unknown about the effects of pomegranate on diabetes, it may help decrease insulin resistance and lower blood sugar.

27/12/2020

Orange is known to have several health benefits and is among the most popular fruits around the world.

Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day. They're mainly available in two categories — sweet and bitter, with the former being the type most commonly consumed. Generally an orange should have smoothly textured skin and be firm and heavy for its size. These will have higher juice content than those that are either spongy or lighter in weight.
Benefits of eating oranges

High in Vitamin C
Oranges are an excellent source of vitamin C. One orange offers 116.2 per cent of the daily value for vitamin C. Good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to get of free radicals that cause damage to our DNA.
Healthy immune system
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and preventing recurrent ear infections.

Prevents skin damage
Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!

Keeps blood pressure under check
Oranges, being rich in Vitamins B6, help support the production of haemoglobin and also help keep blood pressure under check due to the presence of magnesium.

Lowers cholesterol
According to a study by US and Canadian researchers, a class of compounds found in citrus fruit peels called Polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs without side effects.

Controls blood sugar level
Fibre in oranges help by keeping blood sugar levels under control thereby making oranges a healthy snack for people with diabetes. Moreover, oranges have simple sugars. The natural fruit sugar in oranges, fructose, can help keep blood sugar levels from rising too high after eating. Its glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, that does not mean you go about eating too many oranges in one go. Eating too much can spike insulin and may even lead to weight gain.

Lowers the risk of cancer
Oranges contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build body’s immunity – they help in fighting cancer. The fibrous nature of the fruit also makes it cancer protective. According to a study, up to 15 per cent of cancer cases happen because of mutations in the DNA, which can be prevented with Vitamin C.

Alkalizes the body
While the basic nature of oranges is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion. This property of oranges is similar to that of lemons, which are without doubt among the most alkaline foods.

Good eye health
Oranges are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related mascular degeneration, which in extreme cases can lead to blindness. It also helps eyes to absorb the light.

Safeguards against constipation
Oranges have both soluble and insoluble fibre. This helps in keeping your intestines and stomach function smooth, preventing irritable bowel syndrome. Additionally, the fibre helps treat constipation to a greater extent.

Useful tip
Oranges like most citrus fruits, produce more juice when warmer — juice them when they are at room temperature. Rolling the orange under the palm of your hand on a flat surface will also help to extract more juice. Vitamin C gets destroyed fast when exposed to air, so eat an orange quickly once cut up.

History of oranges
Oranges have a very interesting history. The first set of oranges was grown in the north eastern part of India, southeast Asia and the south of China. They first cultivated in China in 2500 BC. It was in first century AD, that Roman took young orange trees from India to Rome.

Christopher Columbus planted orange orchards in Haiti. He had bought the seeds in 1493. By year 1518, Panama and Mexico also got their first taste of oranges and shortly thereafter Brazil started growing their own.

America plants its first orange trees in 1513. It was done by Juan Ponce de Leon, a Spanish explorer.
The sweetest variety of oranges are Valencia, bloody orange, Navel and the Persian variety.

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